佛光學務處

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考前練心術

  • 2021-04-16
  • 呂孟謙
面對接踵而來考試與報告是否讓你喘不過氣來呢?

考試壓力所引起的焦慮,可說是我們身心狀況的警示系統之一,適度的焦慮有助於成長,但過度的焦慮反而造成許多反效果,面對考試壓力時,我們該如何調適呢?以下有幾個方法給你參考:

Are you pressured and exhausted because of exams and assignments?

Anxiety caused by exams can be considered as a warning system of our physical and mental condition. Moderate anxiety can help us grow, but excessive anxiety has many counterproductive effects. How should we adjust to exam anxiety? Here are a few methods for your reference:


面對考試壓力攻略:

Strategies to face exam pressure:


1.制定合理的讀書計畫

考前的讀書計劃需評估適切性和具體性,切忌目標訂得過高而無法達成,徒增挫敗感,並且需適時的安排休息時間,休息是為了走更長遠的路,適時的休息與放鬆反而能使讀書效果更好。

1. Make a reasonable study plan

Appropriateness and concreteness of the study plan should be considered. Goals should not be set too high to be achieved, as this will increase the sense of frustration. And breaks should be included in the plan, too. As the Chinese proverb goes, “Taking a break is for accomplishing a longer journey”.



2.給自己按個讚

面對每一項挑戰,都需要有一個動機與期許讓自己堅持下去,可以試著在每次休息或是晨起時,想像自己成功克服的樣子,並讓自己試著露笑容,可以有效地降低焦躁不安的情緒。

2. Thumb up yourself

Motivation and expectation are needed to persevere when dealing with every challenge. Imagining ourself successfully overcoming the obstacle we are facing, either when starting the day or taking a rest, and trying to smile can effectively reduce anxiety and restlessness.



3.放鬆練習

找到一個屬於自己放鬆的方法,比如:書讀累了就起身走動一下、將眼球放鬆看看遠處、做做伸展等。或是花5分鐘的時間做個深呼吸的練習,來幫助自己身心放鬆,藉以消除焦慮和疲勞感。


3. Relaxation exercises

Finding a way to relax is very important. We can get up and walk around, relax our eyes and look at the distance, or do some stretching exercises. Taking five minutes to do deep breathing exercises can also eliminate anxiety and fatigue while relaxing our body and mind.


4.找人聊聊

當心情不好時,可以試著與身旁的朋友聊聊,舒緩心情,也可彼此支持與激勵。

4. Find someone to chat with

When in a bad mood, chatting with friends is a good way to soothe the mood. Through this method, we can also encourage and support each other.



最後在提醒你若發現到自己的情緒狀態不佳、不太對勁時,也可以找導師或諮輔組的談談,讓我們一起與你度過。

Last but not least, when noticing that something is wrong with your emotional state, remember to talk to your tutor or to us, staff of the Counseling Division. We can make it through together!



學務處諮輔組(雲起樓205-1)03-9871000#11245、11246。
Office of Student Affairs, Counseling Division (Yun Qi Building 205-1) 03-9871000 #11245 or #11246

諮商預約Book Consultation Appointments:
系統預約:學生專區→諮商輔導系統
Through the system: Students→諮商輔導系統 (Counseling System)
http://120.101.67.13:8001/CS_FGU/Apps/CS/FGU/Index.aspx。

電話預約:03-9871000#11245、11246。
By phone: 03-9871000 #11245 or #11246。

直接到諮輔組找專業輔導人員。(雲起樓205-1)
Personally: Yun Qi Building 205-1