如何克服考试焦虑
来源：天天向上 责编：刘英
学会考试时保持冷静
1 你曾经在考试中感到很焦虑以至于连知道的答案都写不下来吗? 如果这样的话，你就患了考试焦虑症。
2 根据心理学家拉尔夫??鞑┧?担?际越孤嵌孕矶嗳硕际且桓龇浅Ｏ质档奈侍狻５蹦愣砸幌羁际员硐值Ｓ堑氖焙? 你的心跳和脉膊就会加快。这些反应还可引发其它问题：你可能出汗会超过平时或感到胃痛或头痛。你的视觉范围会变得像隧道一样狭窄。在你还没意识的时候，就出现了注意力困难了。
3 正在伊利诺州大学的心理和咨询中心工作的拉尔夫??鞑┎┦克担骸拔姨?窖??嵌家辉俚厮担?业拇竽员涞靡黄?瞻住！
4 若干年以来，?鞑┎┦堪镏?矶嘌???叭绾卧诳际允狈⒒拥酶?茫?⑶姨岣咚?堑目际猿杉āＲ恍┭??不度帽鹑朔窒硭?茄У降亩?鳌Ｔ?鞑┑陌镏?拢??即窗炜朔?际越孤枪ぷ魇摇６杂谛矶嘌??此担??怯捎诤推渌?冀孤侵⒌耐?г谝桓龉ぷ魇抑校?顾?歉芯鹾枚嗔恕Ｋ?侵?溃??遣⒉皇且蛭?粽趴际猿杉ú畹奈ㄒ坏哪切┤恕?BR>5 工作室是如此成功，所以他们现在仍然存在。
6 在工作室中，学生知道焦虑是正常的现象。你仅仅是必须防止焦虑击垮你。第一步是学会放松。如果在考试前或在考试期间开始惊慌, 要尽力伸展胳膊和腿，绷紧肌肉；然后突然全部放松。
7 这将有助于减轻紧张。但是记住不要过分放松。完全放松就和过分紧张一样。?鞑┧担骸叭绻?憷渚驳讲换崛タ悸侨绾慰际院茫?憬?换崛〉煤贸杉ā薄！暗蹦憔×θプ龅氖焙颍?嵊幸桓鲎罴训墓刈⒆刺?！币欢ǔ潭鹊难沽κ怯幸娴摹Ｓ行┤松踔敛荒艹械Ｇ嵛⒌难沽ΑＫ?潜匦肓私猓?谝恢痔粽叫缘那樾沃? 由于忧虑而产生的兴奋是有益的，并且会帮助他们有更佳的表现。但是如果他们把它称之为焦虑，就会说,“紧张和焦虑又找到我们头上了。”
8 身为一名学生，你也一定知道，如果在考前一两天的时候留下很多的学习任务，你不会完成不可能完成的工作，你也不能一下子把它们全部学会了。相反地要把精力集中在你能做的事情上，而且，试着想想可能会问到什么问题和你在剩下的学习时间内能做些什么。
9 当你坐下来学习的时候，设定一个适当的速度，并通过阅读、写笔记、复习该课程做过的所有试卷、教科书和课堂笔记来调整学习速度。复习学习过的内容。要休息好，而且考前要早睡，晚上要睡好。你也应吃些合适的早餐或午餐，避免喝像咖啡那样的饮料，而且要远离容易紧张的同学。恐慌很容易传染。
10 提前几分钟到达考场，这样就有机会熟悉环境和取出考试用品。当试卷发下来后，读两遍说明并在重要的说明下面画线。一定要保证弄懂了说明。如果不懂，就应该请求老师解释。先做最容易的问题，然后回过头来去做比较难的题。
11 对于问答题，不要拿过来就作。用几分钟整理思路，写出纲要，然后以摘要句开头。要保持平稳的考试状态，即使是时间快要用完了，也不要慌乱。
12 如果按照这些建议去做的话，你就能逐渐地克服考试焦虑症。
1 你曾经在考试中感到很焦虑以至于连知道的答案都写不下来吗? 如果这样的话，你就患了考试焦虑症。
2 根据心理学家拉尔夫??鞑┧?担?际越孤嵌孕矶嗳硕际且桓龇浅Ｏ质档奈侍狻５蹦愣砸幌羁际员硐值Ｓ堑氖焙? 你的心跳和脉膊就会加快。这些反应还可引发其它问题：你可能出汗会超过平时或感到胃痛或头痛。你的视觉范围会变得像隧道一样狭窄。在你还没意识的时候，就出现了注意力困难了。
3 正在伊利诺州大学的心理和咨询中心工作的拉尔夫??鞑┎┦克担骸拔姨?窖??嵌家辉俚厮担?业拇竽员涞靡黄?瞻住！
4 若干年以来，?鞑┎┦堪镏?矶嘌???叭绾卧诳际允狈⒒拥酶?茫?⑶姨岣咚?堑目际猿杉āＲ恍┭??不度帽鹑朔窒硭?茄У降亩?鳌Ｔ?鞑┑陌镏?拢??即窗炜朔?际越孤枪ぷ魇摇６杂谛矶嘌??此担??怯捎诤推渌?冀孤侵⒌耐?г谝桓龉ぷ魇抑校?顾?歉芯鹾枚嗔恕Ｋ?侵?溃??遣⒉皇且蛭?粽趴际猿杉ú畹奈ㄒ坏哪切┤恕?BR>5 工作室是如此成功，所以他们现在仍然存在。
6 在工作室中，学生知道焦虑是正常的现象。你仅仅是必须防止焦虑击垮你。第一步是学会放松。如果在考试前或在考试期间开始惊慌, 要尽力伸展胳膊和腿，绷紧肌肉；然后突然全部放松。
7 这将有助于减轻紧张。但是记住不要过分放松。完全放松就和过分紧张一样。?鞑┧担骸叭绻?憷渚驳讲换崛タ悸侨绾慰际院茫?憬?换崛〉煤贸杉ā薄！暗蹦憔×θプ龅氖焙颍?嵊幸桓鲎罴训墓刈⒆刺?！币欢ǔ潭鹊难沽κ怯幸娴摹Ｓ行┤松踔敛荒艹械Ｇ嵛⒌难沽ΑＫ?潜匦肓私猓?谝恢痔粽叫缘那樾沃? 由于忧虑而产生的兴奋是有益的，并且会帮助他们有更佳的表现。但是如果他们把它称之为焦虑，就会说,“紧张和焦虑又找到我们头上了。”
8 身为一名学生，你也一定知道，如果在考前一两天的时候留下很多的学习任务，你不会完成不可能完成的工作，你也不能一下子把它们全部学会了。相反地要把精力集中在你能做的事情上，而且，试着想想可能会问到什么问题和你在剩下的学习时间内能做些什么。
9 当你坐下来学习的时候，设定一个适当的速度，并通过阅读、写笔记、复习该课程做过的所有试卷、教科书和课堂笔记来调整学习速度。复习学习过的内容。要休息好，而且考前要早睡，晚上要睡好。你也应吃些合适的早餐或午餐，避免喝像咖啡那样的饮料，而且要远离容易紧张的同学。恐慌很容易传染。
10 提前几分钟到达考场，这样就有机会熟悉环境和取出考试用品。当试卷发下来后，读两遍说明并在重要的说明下面画线。一定要保证弄懂了说明。如果不懂，就应该请求老师解释。先做最容易的问题，然后回过头来去做比较难的题。
11 对于问答题，不要拿过来就作。用几分钟整理思路，写出纲要，然后以摘要句开头。要保持平稳的考试状态，即使是时间快要用完了，也不要慌乱。
12 如果按照这些建议去做的话，你就能逐渐地克服考试焦虑症。
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#1 楼 回复：如何克服考试焦虑2012-02-22 09:24:26
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