Reducing Test Anxiety

Test anxiety arises when a student excessively worries about doing badly in a test. This can become a major hindrance (造成妨碍的事物) to test performance and cause extreme nervousness and memory problems among other symptoms. 【小题1】

Think positively. Scientific research has shown that our expectations can affect our performance. 【小题2】However, if you expect that you’ll do poorly, studying may not be enough to help you perform well. Therefore, it is a wise choice to think positively.

【小题3】 Fear releases adrenaline (肾上腺素) , preparing the body to deal with danger. Your heart rate and breathing speed up and you may feel shaky, sweaty, or dizzy. Anything you can do to reduce these physical reactions will help you think more clearly and feel more confident.

Eat before the test. Don’t skip breakfast to study. 【小题4】 Choose protein-filled snacks and avoid sugar, which can give you quick energy that may run out in the middle of the test. Eat something even if you feel sick—try crackers or toast to settle your stomach. Avoid caffeine and energy drinks, which can increase anxiety.

Get a good night’s sleep before the test. Studies have shown that you will do well in the test if you get enough sleep. 【小题5】 If the test is later in the day or the evening, or if you just couldn’t get a full night’s sleep, take a nap. Research has shown that a short nap—less than an hour—can improve alertness, memory, creativity,  productivity, and moods, and can decrease stress.

   It seems that there is never enough time in the day. But, since we all get the same 24 hours, why is it that some people achieve much more than others? 【小题1】

Keep 0a to-do list.

You should have a reminder system to tell you when you need to do what. 【小题2】 Carry a pen and paper wherever you go and write down the things you need to do, including dates and deadlines (最后期限).

Set goals.

Set yourself exact goals, and make sure that they are realistic. To do this, you first need to examine your present situation and assess (判断) which goals are important to you. Have a secondary route to your goals in case you have to change your plans.

Break down tasks.

Break goals down into different parts so that you can complete them one step at a time. 【小题3】 Try to complete one task before you go on to the next.

Organize your time.

【小题4】 A good way to do this is to record everything you do for a week in detail and then examine your record to see how you use or waste your time.

【小题5】

Keep your work space tidy so that you can work efficiently — it’s hard to work if things you need to find are buried under a pile of paper! Work to plan things so that you can meet deadlines in good time — don’t leave everything until the last minute.

   Proper pressure can be a good thing: It can push you toward accomplishing tasks. 【小题1】. But sometimes the stress can be too much. Psychologist Travis explains that there is a best level of stress. With less than that, you may lack interest or motivation. 【小题2】 If you can reduce the stress and stay calm, you’ll have a better chance of succeeding.

Breathe out

Psychotherapist Tom suggests an effective yet simple relaxation technique: Slowly expel (排出) all the air from your lungs until there is nothing left and then count to 3 before taking the next breath normally. 【小题3】. The act of letting go of all the air lowers your shoulders and relaxes your muscles. When you are physically more relaxed, you will function better under pressure.

Keep healthy daily habits

Ensure that you are eating healthy foods. 【小题4】. Proper diet and rest may be all you need to reset your biological stress reactions to more manageable levels. In addition, regular exercise has been shown to reduce stress.

【小题5】

Regardless of how much pressure the other person is applying, or how much stress you feel, avoid reacting before you have had a chance to calmly consider what you think about the issue. Leave the room and go for a walk, make some coffee or sit alone in a quiet spot to allow yourself to decide what is the best for you.

   How To Be Green?

What does “green” mean? “Green” is more than just a color. 【小题1】    Why green? Plants are green, and without them the Earth wouldn't be such a lovely home for us human beings. What can we do? Here's a four-step guide to being green.

Reduce It!

【小题2】 For instance, a shorter shower means you use less water and less fuel since your house uses fuel to run the water heater that warms up the water.

Reuse It!

Sometimes people call our society a “throwaway society”. It means that we're a little too willing to throw away old stuff(东西) and buy new stuff. 【小题3】 . For instance, if your baby brother becomes older and loses interest in his plastic basketball hoop(篮圈), why not give it to another family who has a little kid?

Recycle It!

Recycling has never been easier. Many communities(社区) will pick it up right in front of your house and some towns even require it. Recycled goods go to a recycling center, where they can be turned into new cans, bottles, and paper.

Enjoy It!

It's true that rubbish and pollution are problems, but the Earth remains a huge and beautiful place that's ready for you to explore. 【小题4】  Go for a hike, visit local nature centers and gardens, and climb up mountains.

But before you travel around the world, take a look at your own backyard. Find a place where you could plant a tree or put in a little fruit or vegetable garden. 【小题5】