Test Anxiety
美音、自然拼读、分级阅读与词汇复习
Table of Contents Introduction.
导言表。
4 What Is Anxiety?
4 什么是焦虑?
6 Yes, It’s All in Your Head.
6:是的,
8 Beating Back Anxiety.
8打回焦虑.
11 Prepare and Organize.
11 准备和组织。
11 Tune In.
(原始内容存档于2017-03-21). 11 Tune In.
13 Relax and Refocus.
13 放松和重新聚焦。
13 Conclusion.
13 结论。
15 Glossary.
15 词汇。
16 Introduction For most entertainers, waiting to go onstage is part of the thrill of performing.
导言 对于大多数艺人来说,等待上台是表演的刺激的一部分.
They may feel excited and even a little bit nervous.
他们可能感到兴奋,甚至有点紧张。
Their jitters subside, however, as soon as they step into the spotlight.
然而,一旦他们走入聚光灯,他们的焦虑就会减弱。
Some performers, though, feel much more than just jitters.
有些表演者,虽然, 感觉远不止只是焦虑。
They may start to sweat and grow short of breath.
他们可能开始出汗,呼吸不足。
Their hearts race, and they become frozen with fear, unable to go onstage.
他们的心在争相奔跑,恐惧地冻僵,无法上台.
This terrible anxiety is called stage fright.
这种可怕的焦虑被称为舞台恐惧.
Stage fright is also known as performance anxiety.
阶段恐惧也被称为表演焦虑.
Students may experience something similar to stage fright when faced with an exam.
学生在面对考试时可能会遇到类似舞台惊恐的感觉.
They may become so fearful that they can’t focus or think.
他们可能变得如此害怕,
They may even feel sick.
他们甚至可能觉得不舒服。
This is known as test anxiety, and, like stage fright, it can stop people in their tracks.
这被称为测试焦虑,与舞台恐惧一样,它可以阻止人们进入他们的轨道.
Fortunately, students can do things to overcome their fears and do well on tests.
幸运的是,学生可以做一些事情来克服他们的恐惧,在测试上做得很好.
Helplessness and disappointment are common signs of test anxiety.
无助和失望是试验焦虑的常见迹象.
What Is Anxiety?
什么是焦虑?
Everyone feels anxious at one time or another.
每个人偶尔都会感到焦虑
That’s not necessarily a bad thing.
这不一定是坏事。
Anxiety is uncomfortable, but it has a purpose.
焦虑是不舒服的,但它有一个目的。
This natural reaction is designed to help us survive.
这种自然反应是为了帮助我们生存.
Anxiety comes about when we are threatened or under stress.
当我们受到威胁或紧张时,就会产生焦虑。
There are two types of stress— good stress and bad stress.
压力有两种——良好压力和不良压力.
Good stress occurs when a person faces a challenge and has the ability to deal with that challenge.
当一个人面临挑战并有能力应对这一挑战时,就会出现良好的压力。
When a student is given homework and has enough time and resources to complete it, that is good stress.
当学生得到作业,并有足够的时间和资源完成作业,这就是良好的压力。
Good stress can be a motivator to get something done.
良好的压力可以是一个推动者 做一些事情。
Anticipating something unpleasant or scary can create unnecessary anxiety.
预想出一些不愉快或可怕的事会引发不必要的焦虑.
Bad stress happens when a person faces a challenge that seems impossible or overwhelming.
当一个人面临似乎不可能或无法克服的挑战时,就会出现不良的压力。
Even if a challenge isn’t truly impossible, it can cause bad stress in a person who lacks confidence.
即使挑战并非不可能,
Good stress and bad stress cause different levels of anxiety.
良好压力和不良压力引起不同程度的焦虑.
Good stress causes just enough worry to get someone to focus on a task and do it well.
良好的压力会引起足够的担心,让某人专注于一项任务并做得好.
Bad stress, however, does just the opposite.
然而,不良的压力却恰恰相反。
Instead of helping someone to focus, bad stress may make a person panic.
不良压力不但没有帮助某人集中精神,反而可能使人恐慌.
A panicky person feels overwhelmed and can’t think or focus clearly.
恐惧的人感到不堪重负,
This kind of anxiety may show up as stage fright in a performer or test anxiety in a student.
这种焦虑可能表现为舞台惊吓于表演者或学生的测试焦虑.
Both good and bad forms of stress are necessary for healthy emotional balance.
良好的和不好的压力形式对于健康的情绪平衡是必要的.
Good Stress Versus Bad Stress Good Stress Bad Stress Stress Level Performance fun challenge healthy tension positive anticipation fear/panic exhaustion depression Yes, It’s All in Your Head Stress, both good and bad, usually comes from a source outside the body.
良好压力 Versus 不良压力 不良压力 不良压力 通常来自身体以外的来源。
Anxiety, though, is all in your head.
不过焦虑是头痛
It begins in a part of the brain called the amygdala (uh-MIG-duh-luh).
它开始于脑部被称作amygdala (uh-MIG-duh-luh)的部分.
The brain constantly processes information sent from the five senses.
大脑不断处理从五能感所发送的信息.
When that information suggests that a threat is at hand, the amygdala goes into action.
当这一信息表明威胁即将到来时,阿米格达拉行动起来。
It sends messages to glands that release chemicals known as stress hormones.
它向释放被称作应激激激素的化学物质的腺体发送信息.
The hormones instantly put the body in a threatened state.
激素立即使身体处于被威胁的状态.
Breathing and heart rate increase.
气和心率相加.
Blood flows to muscles and away from problem-solving areas of the brain.
血液流向肌肉并远离大脑中解决问题的区域.
Those muscles tense, ready to do battle with danger or run from it.
这些肌肉很紧张,准备与危险战斗或逃离危险。
The Amygdala This diagram shows a cross section of the brain, identifying where the amygdala is located.
艾米格达拉 这个图显示了大脑的一个截面,识别出amygdala的位置.
This is called the fight-or-flight response; it helped early humans survive in dangerous situations.
这被称为战斗或飞行反应;它帮助早期人类在危险的情况下生存.
This reaction was useful when prehistoric people faced physical threats that endangered their lives, such as hungry beasts.
这种反应在史前人们面临危及生命的身体威胁,如饥饿的野兽时是有用的.
In modern times, however, most people don’t worry about running away from hungry beasts.
在现代,
Instead, we fret about the demands of school or work.
相反,我们担心学校或工作的需求。
Will we get a good grade?
我们会得到一个好成绩?
Will we finish our assignment on time?
我们会按时完成任务吗?
These are stressful concerns, but they are not life- threatening events.
这些是紧张的担心, 但它们不是威胁生命的事件。
Walter Bradford Cannon Freeze?
沃尔特・布拉德福德・坎农冻结?
Fight?
战斗?
Or Flight?
还是飞行?
The fight-or-flight response was first described in the early twentieth century by an American doctor named Walter Bradford Cannon.
格斗-或飞行反应最早由一位名叫沃尔特·布拉德福德·坎农的美国医生于20世纪早期描述.
He studied how animals responded to a threat.
他研究了动物如何应对威胁.
The first impulse was to freeze, or remain perfectly still.
第一种冲动是冻结,或者保持完全静止。
This would keep a predator from noticing the animal.
这样可以防止捕食者注意到动物
If freezing didn’t work, the animal would get ready to either fight or run away.
如果冰冻不起作用,
These responses came to be known as freeze, fight, or flight.
这些反应被称为冻结、战斗或出逃。
Cannon’s research led him to wonder if humans responded similarly.
坎农的研究导致他怀疑人类的反应是否类似.
It turns out they do.
原来他们有
The fight-or-flight response is controlled by the most primitive parts of the brain.
战斗或飞行反应由大脑最原始的部分控制.
It is instantaneous and almost impossible to control.
这是瞬间发生的,几乎无法控制。
Unfortunately, human biology has not caught up with modern times.
不幸的是,人类生物学还没有赶上现代。
Whether or not stress is life-threatening, our brains and bodies react the way they have for thousands of years.
无论压力是否危及生命,我们的大脑和身体都会像他们几千年一样作出反应。
The fight-or-flight response kicks in.
战斗或飞行反应启动
Performers with stage fright freeze, ready to flee from the spotlight.
表演者在舞台上惊慌失措 准备逃离聚光灯
A student faced with a difficult test may react just as our ancestors did when faced with danger.
面临艰难考验的学生可能和我们的祖先一样在面临危险时作出反应。
Blood rushes to muscles, the heart pounds, and breathing rate increases.
出血冲入肌肉,心出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出入出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出入出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出入出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出出
For anyone suffering from test anxiety, this stress response hurts more than it helps.
对于任何患有测试焦虑症的人来说,这种应激反应的伤害大于帮助.
Test takers need to think clearly, not prepare to fight off a threat.
试验者需要清楚思考,而不是准备对抗威胁.
They need more blood flowing to their brains, not their muscles—but their bodies don’t know that.
他们需要更多的血液流入脑部,
No wonder it can be so hard for them to focus!
难怪他们很难集中精神
Fight or Flight?
战斗还是飞行?
Freeze Fight Flight CRASH!
不许动!
CRASH!
疯了!
Beating Back Anxiety Does this mean that anyone suffering from test anxiety is doomed to fail?
击退焦虑 这是否意味着患有试验焦虑症的人注定要失败?
Not at all!
没有!
Students can deal with anxiety and do well on exams in different ways.
学生可以处理焦虑,在考试中以不同方式表现良好.
Prepare and Organize The first step involves keeping good stress from turning into bad stress.
筹备和组织 第一步是保持良好压力,避免转变成不良压力。
The best way to do this is to prepare the mind and the body.
最好的方法就是准备身心.
Instead of treating a test as an overwhelming challenge, you can use it as a motivator to learn.
与其把测试视为压倒性的挑战,不如把它作为学习的动力.
Prepare by making sure you understand what you will be tested on.
做好准备,确保你明白 你将接受测试。
You can organize this material into a study plan for the days before the test.
您可以将这些材料组织到测试前几天的学习计划中。
Try taking practice quizzes to get used to what taking the actual test will be like.
试用练习测验来适应实际测试会是什么样子.
This will help you have the tools needed to answer test questions and do well.
这将帮助你拥有必要的工具来回答测试问题并做得很好.
Working with a study partner is a good way to prepare for a test.
与学习伙伴合作是准备测试的好方法.
It’s also a good idea to get a study partner.
找一个学习伙伴也是个好主意。
Working with a positive partner can help foster the right attitude needed to succeed and avoid bad stress.
与积极的伙伴合作有助于培养成功所需的正确态度并避免不良压力。
Preparing the body means making sure to avoid being overtired or hungry on test day.
准备身体意味着确保避免在试验日被过度疲劳或饥饿.
Fatigue can lead to memory loss, which can make it hard to remember what you’ve studied.
Fatigue会导致失忆,
Getting a good night’s rest and eating healthy food will help you be at your physical and mental best!
享受良宵和健康的食物,
Some foods contain healthy nutrients that naturally help calm anxiety.
有些食物含有健康的营养物质,自然会有助于平息焦虑.
Tune In The next step is tuning in to your body and recognizing the signs of anxiety before it happens.
输入 下一步是调整你的身体 并识别焦虑的征兆
Metacognition can help you achieve this.
变相识别可以帮助您实现这一点.
Metacognition is self-awareness of what the mind and body are up to in the moment.
隐喻是自我意识 心灵和身体在瞬间。
One way to think of it is by placing yourself on a “mental balcony” and evaluating yourself as if observing from above.
一种思考方式是把自己放在“精神阳台”上,并把自己评价成从上面观察。
Do you start to shift in your seat when you get to a difficult question?
你开始换位 当你得到一个困难的问题?
Does your mind go blank or wander when you get to a word you don’t know?
问到一个你不知道的字,
Recognizing your own stress signals can help you figure out how to keep from experiencing increased anxiety.
识别出自己的压力信号可以帮助你 找出如何避免焦虑增加
Relax and Refocus Test takers who feel anxiety coming on can apply certain strategies to beat it back.
放松和重新聚焦 感到焦虑的测试接受者可以运用某些策略来击退它.
Remember, anxiety results from the body’s natural reaction to stress.
记住,焦虑源于身体对压力的自然反应.
If you reduce stress, you will reduce anxiety.
如果你减轻压力,你会减轻焦虑。
If you get stuck on a question, don’t fret over it.
如果你被一个问题所困扰,
Skip it and go to one you can answer.
跳到一个你可以回答。
Shifting from bad stress to good stress reduces anxiety and keeps you going.
从不良压力转移到良好压力会减少焦虑并让你继续前进.
You can go back to the tough questions later.
你可以回头再谈那些棘手的问题
But don’t put too much pressure on yourself.
但不要给自己施加太多压力。
There will likely be a few questions you can’t answer.
可能会有一些你无法回答的问题。
Remember that the goal is to do your best, not to be perfect.
记住,目标是尽你的最大努力,而不是完美.
Students who find themselves freezing up when writing should jot words or doodles on a piece of scrap paper.
学生在写作时会感到冷冻,
It doesn’t matter what you write.
你写什么不重要。
The idea is to do something.
想法是做点什么。
Action fights anxiety.
行动与焦虑作斗争。
Writing something—anything—will help you break the block.
写一些东西,任何东西,都会帮助你打破障碍。
Before you know it, ideas will come and you’ll be able to successfully craft your answer.
在你意识到之前, 想法将会降临,
If you find yourself really panicked, take a moment to step back.
如果你真的惊慌失措 慢慢退后
Stop and close your eyes.
停下来闭上眼睛
Take deep, slow breaths and think of a peaceful place to calm yourself down.
深而缓地呼吸并想出一个平和的地方来平息自己.
As you relax, remind yourself that you have prepared and that all will be well.
放松,提醒自己,你已经准备好了 一切都会好的。
Take a moment to breathe deeply and close your eyes to help you relax.
慢慢深呼吸 闭上眼睛 帮你放松
Conclusion Test anxiety can be scary and frustrating, but you can beat it back.
结论 测试焦虑可能令人恐惧和沮丧,但你可以击退它.
Remember, we all experience anxiety at times.
记住,我们有时都会感到焦虑
It can hit people not only when taking a test, but in other stressful situations, too.
它不仅在接受测试时可以打人,在其他有压力的情况下也可以打人.
Whether you’re taking a test, performing, or competing, you can apply anxiety-reducing strategies to keep cool.
无论是测试、表演还是竞争,
Using stress as a motivator instead of an obstacle can keep you from getting overly anxious.
利用压力而不是障碍 让你不会过度焦虑
Coping with anxiety effectively will help you be your best for the test and for any other challenges you face!
有效地应对焦虑 将帮助你成为你最好的测试和任何其他挑战!
The more prepared you are, the more confident you will be!
你准备得越多,你就越有信心!