When students have test anxiety, they can study their heads off and it won’t help—too much studying can actually hinder their performance.
当学生患有考试焦虑症时，他们能够拼命地学习，但是仍然不会起作用——实际上，过量的学习反而会妨碍他们的发挥。
Robert Pressman博士，是新英格兰儿科心理学研究的领头人，他描述的考试焦虑有三个不同的部分：生理因素、行为因素和心理因素。
Behavioral – “going blank” or having disorganized thoughts.
行为因素——“大脑空白”或者有混乱的想法
Psychological – feeling extremely nervous, restlessness, or insecure.
心理因素——感觉极度紧张、烦躁不安，或者缺乏信心。
Physiological –light-headed, faint, nauseous, rapid heartbeat, knot in stomach, headache, tension, sweating.
生理因素——眩晕、昏厥、恶心、心跳加速、胃痉挛、头疼、紧张、盗汗。
The solution lies in their taking control of the test, not letting the test control them.
解决之道是让他们控制考试，而非被考试控制。
Relaxation is the way this happens: Deep breathing, a cue, and a positive message. 放松就是应对焦虑的方法之一：深呼吸、心理暗示、以及有一个积极的暗示信息。
在考试过程中，安排是非常重要的。
when students are handed the test, the strategy is to first turn the paper(s) over to the blank side, do the cuing action (usually touching the temple), take the deep breaths, and silently say a rehearsed message.
有人交卷子时，应对策略是首先将卷子翻过来，空白页朝上，然后做提示动作（常常是轻柔太阳穴），深呼吸，默默地对自己说预演过的暗示信息。
As with all testing strategies, children are taught to answer the questions they know first, rather than spend too much time on ones they don’t know; this way they don’t miss the opportunity of getting credit for correct answers because they ran out of time and let anxiety build.
除了这些应对考试的策略，还要教给孩子门先答会做的题，而不要在不会的题目上浪费太多的时间；这样他们才不会因为时间紧张而错过会做的题目，才不会产生焦虑。
当开始感觉焦虑时，就将试卷翻过来，重复放松练习。这样做的确花不了几秒，却会有不一样的效果。
Sometimes children are afraid to do this because “it will waste time” on a timed exam. Have them practice it at home; when they are engaged in the process, time them.
有的时候孩子害怕这样做，因为“这样做会浪费考试的时间”。可以让孩子们在家里练习；当他们投入到这个过程时，计算所用时间。
This works great with paper and pencil tests, but what about online testing?
这种方法适用于书面测试，那么在线测试要怎么做呢？
The principle is the same; the challenge is greater. Children go through the same cuing, breathing, and empowering self-statement ritual.
原则是相同的；挑战会更大一些。孩子们经历相同的暗示、深呼吸、开启自我暗示模式。
Often, they are able to employ it when they have gotten an answer wrong or between test sections
通常情况下，在他们答错时或者在考试切换题目的间隙，就可以运用这些策略。
They will be better able to use the remaining time than if they had tried to come up with an answer when their brain was unable to fully focus.
当他们的大脑不能集中精力时，努力地回想答案倒不如使用剩余时间来回想。
TIPS: Preparing for the Test 小贴士：准备考试
Use visual aids to study
利用视觉辅助学习
If you are an auditory learner, read passages out loud while studying
如果你是听觉学习者，在学习的时候大声地读出来
Get the exact format of the test in advance from your teacher. Practice answering questions in that format
提前从老师处获得准确的考试格式。以考试的方式来练习回答问题。
Practice relaxation techniques and use them during the test
练习放松技巧，并且在考试中应用这些技巧。
Begin studying at least one week prior
至少提前一个星期开始学习