关于考试前缓解压力的心得(怎样减轻考试前压力)

Marina, I'm afraid to take my TOEFL test, what if I fail?

玛丽娜，我害怕参加托福考试，如果我不及格怎么办？

The whole life is gonna end, what if I don't score 80 plus?

我的整修人生就完蛋了，如果我没有考到 80 分以上怎么办？

What if, what if, what if… Today we're gonna talk about this anxiety that you get before the test.

如果，如果，如果……今天我们来谈谈你在考试前的这种焦虑感。

I've been there guys, like back in 2015,2014, oh my god, time flies.

我也有过这样的经历，比如在 2015 年，2014 年，天啊，时间过得真快。

2014, when I was applying to US colleges and universities I passed my GMAT with a score that I needed.

2014 年，当我在申请美国大学和学院的时候，我通过了研究生管理专业入学考试考试，成绩达到了我需要的分数。

And then I was like "Oh my god, I only have 10 days to prepare for TOEFL." And if I don't score, I needed like I think 100 plus for a university that I was aiming for, that would provide me with a full-ride scholarship if I'm good at TOEFL.

然后我就想“天哪，我只有 10 天的时间准备托福了。”如果我不及格，我想我需要 100 分以上的成绩才能进入我心仪的大学，如果我的托福成绩很好，学校就会给我提供全额奖学金。

I was like "Well if I fail that test, it's over for this year at least. And I won't be able to get into the university of my dreams." But the thing is I got into universities but I never went there because we got an investment for the company for LinguaTrip.

我当时想：“好吧，如果我考试没通过，至少今年就这样了。我就进不了我梦想中的大学了。”但问题是，我考进了大学，但我却没有去那里上学，因为我们的公司从 LinguaTrip 得到了投资。

And I just realized that all of that stress, it just took away energy from me and I needed to be more rational.

我只是意识到，所有这些压力都带走了我的精力，而我需要更加理性。

And the second time I took TOEFL, well I didn't have a clear goal in mind, I just wanted to experience this home test but I took it without preparing and the result was pretty much the same.

第二次我参加托福考试时，我心里没有一个明确的目标，我只是想体验一下这次家庭版考试，但是我没有准备就参加了考试，结果也差不多。

So the first thing that you should remember: The test measures your ability to speak, use, and learn English.

所以你应该记住的第一件事是：这个考试衡量的是你说、使用和学习英语的能力。

There won't be any surprises.

不会有任何意外。

If you're a good English language speaker, it is almost impossible that you wouldn't be able to get 50 60 70 on TOEFL.

如果你的英语很好，那么你在托福考试中几乎不可能考不到 50 分、60 分和 70 分。

Like if you're good at English, you will be good at the TOEFL test.

比如，如果你擅长英语，你就会擅长托福考试。

And all it takes is just getting acquainted with the TOEFL structure, is getting acquainted with the exam structure.

而所需要做的就是熟悉托福考试的结构，熟悉考试的结构。

Because it's not something that you don't know.

因为这不是你不知道的事。

Yes, you might not know the structure of the test but this is why you prepare.

是的，你可能不知道考试的结构，但这就是你备考的原因。

But English is the same everywhere, here on this channel, in the US, and during the TOEFL test.

但是英语在任何地方都是一样的，在这个频道，在美国，在托福考试期间都一样。

So please remember that this TOEFL test doesn't define your life.

所以请记住，一场托福考试并不能定义你的人生。

It doesn't define who you are.

这并不能定义你是谁。

It just measures your ability to speak English.

它只是衡量你说英语的能力。

And please don't think that if you fail on this test, you're not good enough, life is over.

请不要认为如果你考试不及格，你就不够好，你的人生就完了。

Come on, you have many many opportunities to retake the test, I know you gotta pay for it.

得了吧，你有很多很多机会可以重新参加考试，我知道你得付出代价。

But still, it's not like once in a lifetime chance, you can retake the test as many times as you want.

但这并不是一生一次的机会，你想重考多少次都可以。

But again if your English is good enough you won't need to.

但是如果你的英语足够好，你就不需要重考了。

Tip number two, take home preparation tests, free tests.

第二点，在家参加模拟测试，免费的模拟测试。

Because again in my experience, I took some practice tests before the actual test and my score ended up being the average of what I scored at home.

因为根据我的经验，在正式考试之前我做了一些模拟测试，结果我的分数是我在家里做题的平均分数。

So again they are not too different from the real exam.

所以它们和真正的考试没有太大的区别。

And if you take three or four practice tests at home, they would give you an idea of what you're about to score on TOEFL.

如果你在家做三到四次模拟测试，它们会让你了解你即将在托福考试中的分数。

And if your score 20 out of 30 on reading, don't hope that you will come to the exam and everything would change and you will score 30 out of 30. Magic wouldn't happen.

如果你的阅读成绩是 20 分（满分30分），不要希望你到了考试时，一切都会改变，以为你会在满分 30 分中得到 30 分。魔法不会发生。

Well, it might happen for some but the majority of us, it doesn't happen.

好吧，对某些人来说可能会发生，但对我们大多数人来说，不会发生。

But if you score 27 out of 30,30 out of 30 every time you're doing the reading test at home, there's a really big chance you're gonna stay in that area during the actual exam as well.

但是，如果你每次在家里做阅读测试时都能得到 27 分（满分 30 分），那么你在实际考试中也很有可能保持在这个分数区间。

If you don't stress out too much like stress might cause your score to go down.

如果你没有太多压力，压力可能会导致你的分数下降。

But if it's just slight stress, I was a little stressed, I couldn't really eat but I had my chocolate, I had my water and I was just breathing in and out and I told myself, "Marina, you love English, you love, you kind of love taking tests." And on that day, I didn't think that my life depends on it.

但是如果只有轻微的压力，我有一点压力，我都没法吃东西，但是我吃了巧克力，喝了水，我只是吸气和呼气，我告诉自己，“玛丽娜，你喜欢英语，你喜欢，你喜欢考试。”那天，我觉得我的生活并不取决于一次考试。

I just thought you know this is something I need to do, this is where I show off my English and that's it.

我只是想，这是我需要做的事情，这是我展示自己英语的地方，仅此而已。

Guys, please sleep.

朋友们，请睡觉。

If you have a couple of days left before the exam, there is no point in learning new vocabulary, there is no point in watching more videos about geography or biology.

如果你离考试还有几天，那么你就没有必要去学习新词汇，也没有必要去看更多关于地理或生物的视频。

The only thing that will make sense in the last few days before the test is to learn the templates, just memorize them, have them in your head.

在考试前的最后几天，唯一有意义的就是学习模板，只需记住它们，记在脑子里。

If you don't have the templates yet, I would highly recommend taking my TOEFL course that I've created based on my experience.

如果你还没有模板，我强烈建议你参加我的托福课程，这是我根据自己的经验创建的课程。

I created it together with a teacher who scored 119 out of 120, we've just upgraded a course and added 15 new lectures.

我和一位老师一起创建了它，她在 120 分中的考试得了 119 分，我们刚刚升级了一门课程，增加了 15 节新课。

We've added detailed analysis of different types of tasks.

我们添加了对不同类型任务的详细分析。

For example, for the listening part, we added three classes where first you're going to revise the best strategies for completing the tasks and then find out the best way of taking notes and later on practice the skill.

例如，在听力部分，我们增加了三节课，首先你要复习完成任务的最佳策略，然后找出做笔记的最佳方法，然后再练习技巧。

You will also get access to a database with all the templates that you can use.

你还将有资格访问一个数据库，里面有你可以使用的所有模板。

We're also included live streams that you can attend and ask questions if you have them.

我们也有直播，你可以参加，如果你有问题可以提问。

And if you miss the live stream, you can just watch the recording later.

如果你错过了直播，你可以稍后再看回放。

So if you are in the process of preparing for your TOEFL test, I would highly recommend this course because it's just what I went through, and this is what my colleague went through.

所以，如果你正在准备托福考试，我强烈推荐这门课，因为这就是我经历过的，这也是我的同事所经历的。

The team put it all together and we created a course and TOEFL really measures your ability to speak English.

我们的团队将这些整合在一起，我们创建了一个课程，托福考试真正衡量的是你的英语口语能力。

But the course helps you understand the structure and helps you have all the templates and helps you just mentally prepare for the test and know what to expect.

但是这门课会帮助你理解考试的结构，帮助你掌握所有的模板，帮助你在心理上为考试做准备，知道接下来会发生什么。

So the link will be below, the special promo code will also be below so you get a discount because you're watching this video.

链接会放在下面，特别优惠代码也会在下面，这样你就可以享受折扣，因为你在看这个视频。

So going back to the topic, it's really important that a couple of days before the exam you don't stress out too much.

那我们回到这个话题，在考试前几天，你不要有太大的压力，这一点真的很重要。

You learn those templates, you go through those templates.

学习这些模板，浏览这些模板。

You also listen to, just surround yourself with the English language because if you're in a non-English speaking environment, your brain takes time to switch from one language to another.

你也要听英语，让自己置身于英语环境中，因为如果你在一个非英语环境，你的大脑需要时间从一种语言转换到另一种语言。

So just listening to English language songs, listening to me, watching my videos.

听英文歌，听我说话，看我的视频。

That will help just you know to go into this English language mode.

这将有助于你进入这种英语语言模式。

In terms of doing mock exams at home, those trial-free TOEFL exams, I would stop taking them a couple of days before the test.

至于在家里做的托福模拟考试，那些免费试用的托福考试，我会在考试前几天停止做。

Because again, the test is really really intense especially the reading part.

因为，考试真的会非常非常紧张，尤其是阅读部分。

And if you come to the test stressed out, if you come to the test having done those reading parts and listening parts at home many many times in the past 48 hours, you're gonna be exhausted.

如果你在考试时的压力过大，如果你在过去 48 小时已经在家里做了很多遍阅读和听力部分，你会感到疲惫不堪。

So again in the last couple of days, it's all about your mental state.

所以，在最后几天，一切都取决于你的精神状态。

You won't be able to go one level up with your English language because it's just not enough.

你的英语水平不可能再提高一级，因为这时间根本不够。

But you need to rest and you need to come into this mindset" "Okay, I'm gonna do this, I'm listening to the English language every single day." I think in English, I know I'm going to do that and I'm looking forward to the test because that's another way for me to practice my language skills.

但是你需要休息，你需要进入到这种心态：“好，我要参加考试了，我每天都在听英语。”我用英语思考，我知道我要这么做，我很期待考试，因为这是我练习语言技能的另一种方式。

Another recommendation is just to go to the testing center a couple of days before, to just explore the route.

另一个建议是提前几天去考试中心，探索一下路线。

Because when I was taking my GMAT I took it in Finland and I couldn't really go to the exam location because I arrived one day earlier and I couldn't just stay in the hotel for a while to explore.

因为我在芬兰参加研究生管理专业入学考试的时候，我没法去考试地点，因为我是提前一天到达，我不可能只在酒店待一会儿就去找路。

So I went to my testing location three hours before the exam and I'm glad I did it because I missed the bus the first one that I was supposed to take, and I was there 20 minutes before the test.

所以我在考试前三个小时就往考点走，我很高兴我这么做了，因为我错过了我应该乘坐的第一班车，我在考试前 20 分钟到了那里。

But if you're taking your test somewhere you live, I would go there, just to say it again, avoid this anxiety.

但如果你在你住的地方参加考试，我还是会去那里，再说一遍，避免这种焦虑。

You will know exactly what happened on the day, you will go to the testing location, you will have your water, your chocolate, they will let you in the class and you will write the test.

你会清楚地知道那天发生了什么，你会去考试地点，你会喝你的水，吃你的巧克力，他们会让你进入考场，你会开始答题。

If you're taking TOEFL from home, then tell everyone to leave the house.

如果你在家参加托福考试，那就告诉所有人离开家。

I made a mistake of having my baby, my husband, and my mom at the same apartment when I was taking TOEFL.

我在考托福的时候犯了一个错误，就是让我的宝宝、我的丈夫和我的妈妈待在同一间公寓里。

And whenever my baby started crying, I became so anxious because my natural instinct is to go and calm her down and ask what's happening.

每当我的宝宝开始哭闹时，我就会变得很焦虑，因为我的本能就是去安抚她，询问发生了什么。

So if I were you if you have an opportunity to ask them to go for a walk for three hours, so you could focus on the exam at home, that would be super useful.

如果我是你，如果你有机会让他们去散步三个小时，这样你就可以在家专注于考试，这将非常有用。

Also if you're taking TOEFL tests from home, make sure your speaker works, make sure you have all of the equipment needed, make sure you have those transparent files to put your paper and make sure your Sharpie is sharp enough so you can fit a lot on your paper up.

另外，如果你在家参加托福考试，确保你的扬声器好用，确保手边有你所需的所有设备，确保你有这些透明文件来放你的纸，并确保你的记号笔写字顺畅，这样你就能在你的纸上写很多东西了。

Just this home test, I think it's a little for me was a little more stressful than the testing center test.

只是这个家庭版考试，我想对我来说有点比考试中心的考试更有压力。

Just because you need to take care of all the technical stuff and also because you won't be able to use the break to listen to what other people are saying during their speaking part.

因为你需要照顾到所有的技术性问题，也因为你不能利用休息时间去听其他人在说话的时候说什么。

The next tip is very universal, learn how to breathe.

下一个技巧非常普遍，学会如何呼吸。

And this tip helps me anytime I get anxious.

当我感到焦虑时，这个技巧对我很有帮助。

And there are a lot of things that happen in my life where I get anxious.

生活中发生的很多事情都会让我感到焦虑。

But also understand like being a mom, being pregnant, it's really important to staying kind of on the same level.

但我也明白，作为一位母亲，作为一名孕妇，情绪保持在同一水平上真的很重要。

And I like this, I think it's from Buddhism but the approach is to never be too happy and to never be too sad and to maintain this kind of optimal level of anxiety/happiness/whatever.

我喜欢这种感觉，我想它来自佛教，但方法就是永远不要太高兴，也不要太悲伤，保持这种焦虑/快乐/等等情绪的最佳水平。

But learning to breathe, let's just learn together.

但要学会呼吸，我们还是一起学吧。

So basically the right breath is when you breathe into your belly below your diaphragm, not the chest breath.

所以基本上正确的呼吸是在横膈膜以下的腹部呼吸，而不是胸部呼吸。

And I used to breathe with my chest until I was seven years old and then I came to a singing class and they were like "Your breath is not right." and I'm like "What?" Because I was breathing like this, and this lacks the amount of oxygen that goes into your lungs.

我过去一直用胸部呼吸，直到我七岁的时候，我来到一个歌唱班，他们说：“你的呼吸不对。”我说：“什么？”因为我的呼吸是这样的，而这样进入肺部的氧气量很低。

And breathing with your belly, expanding your belly, breathing out and try breathing out for six seconds and breathing in for four.

用你的腹部呼吸，扩张你的腹部，呼气，试着呼气六秒，然后吸气四秒。

This also helps you come down, so meditation/breath class.

这也有助于你平静下来，所以今天也是冥想/呼吸课。

Really helps, I already feel like I'm slowing down with this.

真的很有帮助，我觉得我已经慢下来了。

And when you're struggling to go to bed like if before your exam you're struggling to go to bed, something that really helps me.

当你想上床睡觉又睡不着时，比如在考试前你想睡又睡不着时，这对我真的很有帮助。

You breathe in and you count to six, then you hold your breath and you count to six and then you breathe out and count to six and you repeat.

吸气，数到六，然后屏住呼吸，数到六，然后呼气，数到六，然后重复。

In this way like don't use it before the exam and don't use it during the exam.

在考试前不要使用这种方法，考试期间也不要使用。

Because this practice actually takes some oxygen from your brain and helps it relax because when we lack oxygen our brain, it tends to relax and become like this.

因为这个练习实际上是从你的大脑中抽取一些氧气，帮助大脑放松，因为当我们缺乏氧气时，我们的大脑，它往往就会放松，变成这样。

So the first practice is to relax during the exam before the exam, the second practice is to help you fall asleep on the night before the exam.

所以第一个练习是在考试前放松，第二个练习是帮助你在考试前的晚上入睡。

So you breathe in, hold your breath and you breathe out, one two three four five six.

你吸气，屏住呼吸，然后呼气，一二三四五六。

And this way, your brain is kind of oxygen-deprived and you fall asleep, instead of taking pills, instead of taking meds.

而这样一来，你的大脑就有点缺氧，你就睡着了，而不是吃药，不用吃药让自己入睡。

If you feel that you were too anxious, I would drink chamomile tea, I would drink mint tea, I would drink fennel tea.

如果你觉得你太焦虑，我会喝甘菊茶，我会喝薄荷茶，我会喝茴香茶。

I wouldn't take pills especially sleeping pills because sometimes they have this lasting effect.

我不会吃药，尤其是安眠药，因为有时它们会有持久的影响。

I was struggling with jet lag.

我倒时差很辛苦。

When I was going back and forth from Russia and I started taking sleeping pills.

当我往返于俄罗斯时，我开始服用安眠药。

Oh my god, they just ruined my days after arrival, so I stopped taking them.

我的天啊，它们毁了我到达目的地后的日子，所以我停止服用了。

And then when I was pregnant and I traveled for the first time from the US to Russia being pregnant, I didn't take any of the pills and saw how naturally it all happened.

然后当我怀孕时，我第一次从美国飞到俄罗斯，我没有服用任何药物，我就看着这一切多么自然地发生。

You can also take magnesium which is kind of milder on your body but also if you overdo you would feel that something is happening, something weird is happening to your body.

你也可以服用镁，镁对身体的影响比较温和，但如果过量服用，你会觉得身体发生了一些奇怪的变化。

And another tip is practice your tunnel vision.

另一个建议是练习你的隧道视野。

I don't know if you heard of it but basically, during the exam, we just see people taking the same exam.

我不知道你们听说过没有，但基本上，在考试期间，我们只看到大家参加相同的考试。

And we start thinking "Oh my god, she's already finished with this part. Oh my god, that guy just finished the whole test. Oh my god, oh my god." And instead of focusing on your test, your thoughts are all over the place.

我们开始想：“天哪，她已经完成了这部分。天啊，那个人刚完成了整个考试。我的天啊，我的天啊。”而不是专注于你的考试，你的想法五花八门。

What if this, what if this happens, oh my god, did she just go to the restroom.

如果这个，如果发生这个，天啊，她刚才是不是去洗手间了。

Like this doesn't matter, tunnel vision means focusing on your own test, measuring your own progress, watching your own time and not comparing yourself to others.

这些都没什么关系，隧道视野意味着专注于你自己的测试，衡量你自己的进度，关注你自己的时间，而不是和别人比较。

Because it doesn't mean how others perform, you are scored individually.

因为这并不意味着其他人的表现如何，你只是给自己得分的。

If you're taking your TOEFL at a testing center, there will be people coming back and forth.

如果你在考试中心考托福，会有人来回走动。

There will be people asking questions, there would be people like, "Yes, I did it. Yes!" And you'd be like "What's going on? And I'm not even finished, I haven't even started this part of that part." So don't panic.

会有人问问题，会有人说，“是的，我做到了。耶！”而你会想：“这是怎么回事？我还没做完，我还没开始这部分。”所以不要恐慌。

So in order to practice this tunnel vision, go to a loud cafe, go to a restaurant, or whatever you can sit with a lot of people walking around and take your test.

为了练习这种隧道视野，去一个嘈杂的咖啡馆、餐厅，或者任何你可以坐在周围有很多人走动的地方，进入你的模拟测试。

And see how you're doing, how you're getting distracted by others.

看看你做得怎么样，看看你是如何被别人分心的。

You need to be laser-focused, so tunnel vision is really important.

你需要全神贯注，所以隧道视野非常重要。

And another tip, if you feel that the reading part is almost over and you haven't finished yet, just click whatever answer you think is the best.

另一个建议是，如果你觉得阅读部分快结束了，而你还没有完成，就点击你认为最好的任意答案。

Finish it, breathe in breathe out, and remember the principle that helps me a lot, it comes from mathematical methods and economics.

完成它，吸气，呼气，还有记住这个对我帮助很大的原理，它来自数学方法和经济学。

So basically you need to apply an optimum policy to whatever you're doing based on your goals and not based on how you performed in the previous section.

所以基本上你需要根据你的目标，而不是根据你在前一节考试中的表现，对你正在做的任何事情采用一个最佳政策。

So basically if you feel like you failed the reading section, you can't just spend your listening section thinking "Oh my god, I failed the whole test." Your strategy in the listening section should be you forget about what you did in the reading section, you just focus on the listening section as if you just started the test with the same approach.

所以基本上，如果你觉得你的阅读部分考得不好，你就不能在听力部分想着：“哦，天哪，我整个考试都不会及格。”你在听力部分的策略应该是忘记你在阅读部分的表现，你只专注于听力部分，就像你刚开始考试一样。

And your goal is to score as much as possible, doesn't matter what happened before, it doesn't matter what's going to happen next.

你的目标是尽可能多的得分，不管之前发生了什么，也不管接下来会发生什么。

Right now you're focusing on scoring the highest score on your listening section.

现在你的重点是在听力部分获得最高分。

I hope this was useful for you, guys.

希望这能对你们有用，朋友们。

I hope I calmed you down.

我希望我能让你平静下来。

I know, I know how anxious you can get.

我知道，我知道你有多焦虑。

But again exams are just a part of our lives and they tend to pass.

但考试只是我们生活的一部分，它们往往都会过去。

And then you grow up and you forget about them or you just get older I guess because you still take the exams when you're 25 27. So but anyways they don't define who you are, and TOEFL only measures your ability to use English, it doesn't measure anything else.

然后你长大了，你就忘记了它们或者你年长一些后，我想，因为你在 25 岁 27 岁时仍然会参加考试。但不管怎样，它们并不能定义你是谁，托福只衡量你使用英语的能力，它不能衡量其他任何东西。

Thank you guys so much for watching this video up to the very end.

非常感谢大家看完本期视频。

If you're taking TOEFL, highly recommend my own course and highly recommend subscribing to this channel.

如果你正准备参加托福考试，强烈推荐我自己的课程，强烈推荐订阅这个频道。

So you could just practice your English every week and watch some of the videos that would help you improve your vocabulary.

这样你就可以每周练习你的英语，看一些能帮助你提高词汇量的视频。

Thank you guys so much for watching this video up to the very end.

非常感谢大家看完本期视频。

Please comment down below how many days you have before your TOEFL exam, how much time is left.

Comment down below, that will help me understand my audience even better.

And if you're not yet subscribed to this channel, please hit the subscribe button and I will see you very soon in my next videos.

如果你还没有订阅本频道，请点击订阅按钮，我们下期视频再见。

Also please share this video with someone who has taken TOEFL soon.

也请将此视频分享给即将参加托福考试的同学。

Thank you, bye.

谢谢你，再见。