Dealing with exam stress
应对并克服考试压力的方法
How do you feel about exams? Is it the one thing you dread or an experience you relish because it's your time to shine? Every year, many young people sit exams and whether they love or loathe them, most of them will face some anxiety in the lead up to the big day.
你怎么看待考试？你是害怕还是享受？享受是因为自己能因此脱颖而出。每年都有很多年轻人参加考试，不管喜欢还是讨厌，多数人在这重要的一天都会有些紧张。
If you're anxious about your exams, don't worry, you're not alone. It might seem like a stressful time when the pressure is on to pass that all-important test but take a deep breath and absorb some good advice from people who've been through the same experience as you.
如果你害怕考试，别担心，你不是个例。当通过那项至关重要考试的压力越来越大时，这似乎是一个充满压力的时期。深呼吸，听听那些和你有过相同经历的前辈们的建议。
Eating the right food can feed your brain and keep you alert. Nutritional therapist Kerry Torrens recommends making breakfast the most important meal of the day. She recommends eating energy-giving oats and eggs, which contain a nutrient called choline - thought to help cognitive performance and improve memory as we age. And don't forget to drink lots of water to keep you hydrated - some research even suggests students who take water into the exam hall may even improve their grades.
吃正确的食物能使大脑保持清醒。营养咨询师Kerry Torrens建议把早餐作为一天当中最重要的一顿饭，可以吃一些补充热量的燕麦和鸡蛋，这两者含有一种被称为胆碱的营养成分——这种营养成分被认为有助于提升认知能力，并能改善我们逐渐衰减的记忆力。也别忘了多喝水，保持体内水分充足——有研究甚至建议考生把水带进考场，这有可能让他们发挥的更好。
One thing I know I always need is a good night's sleep to help me work and think better the next day and that's what's recommended for anyone preparing for their exams. If you get good sleep your memory is better and that means you can retain the information you have revised. And it's good to wind down before bedtime too - no watching TV or chatting on social media!
有一点我每次都不能缺少的是睡眠。充足的睡眠能让我第二天更好地工作和思考，因此这是我对所有备考人员的建议。如果睡眠充足，记忆力就会更好，也就意味着能记住复习过的知识。睡前放松也有好处——别看电视，也别在社交软件上聊天！
A good way to reduce your stress is to write down your anxieties. This is something that Lisa Artis from the Sleep Council recommends because it can 'free your mind'. She also says sitting on your bed when you're cramming is not a good idea because then you associate that place with stress. Revising for exams can also sometimes seem relentless, so it's good to take breaks and reward yourself will a small treat, like a cake or a quick run around the block. There comes a point when your brain can't absorb any more information so you'll also need to know when to stop.
一个减轻压力的方式是将自己的焦虑写下来。这是睡眠协会的Lisa Artis提出的建议，因为这能“让大脑放松”。她还建议不要坐在床上临时抱佛脚，因为这会让你联想到考场，从而产生压力。复习有时候似乎是没有尽头的，所以中途要休息，给自己一个小小的奖励，比如吃块小蛋糕或者绕街区来一次快跑。大脑也不能一直吸收更多的信息，所以也要知道什么时候该停下来休息。
But if all this talk about revising and exams is still stressing you out, be assured that there are some people who will always be more on edge than you: your parents! They're there to support you but they'll be biting their fingernails, worrying about you and the final results. So maybe you need to give them some advice - chill, everything will be ok!
但如果这些关于考试和复习的建议还是无法让你摆脱压力，要知道，总有人比你更焦虑不安：那就是你的父母！他们会在背后支持你，但他们也会因为担心你和你的考试结果紧张到咬手指。所以她们或许需要你的一些建议——别紧张，没问题的！
词汇表
dread
感到害怕
relish
享受
sit
参加（考试）
loathe
憎恨
anxiety
焦虑，不安
the pressure is on
顶着巨大的压力，面对压力
absorb
吸收（信息、知识等）
nutrient
营养物质
cognitive performance
认知功能、认知表现
retain
记住
wind down
放松下来
cram
（尤指考前）死记硬背、抱佛脚
relentless
没完没了的
stress you out
使…倍感压力，令…紧张不已
on edge
烦躁的
chill
别紧张，放松点