介绍

如果你和大多数学生一样，你可能有过很多考试失败的经历。但你知道消极的自我对话会让失败变得更糟吗？消极的想法会导致压力和焦虑，这会让你更难集中精力完成手头的任务。然而，通过在考试期间使用积极的自我对话而不是消极的想法，你可以帮助自己在整个考试过程中保持冷静和专注，从而提高你的表现。

积极的自我对话是提高考试成绩的有效方法。

Positive self-talk is a powerful way to improve your exam performance. Positive self-talk helps you be successful in exams, life, relationships and careers. Positive self-talk involves talking to yourself in a positive way. It can be something like “I’m going to do this” or “I am confident that I will succeed on this paper” or even just saying “yes”. You can also use positive affirmations such as “I am smart” or “I am capable of passing this exam”.

使用积极的自我对话的第一步是确定你对自己说了什么。

The first step to using positive self-talk is to identify what you are saying to yourself. This is easier said than done, but it’s a skill that can be learned with practice and patience. The first step in this process is to write down all of the negative thoughts that come up when you think about an upcoming exam or project at work. Try not to censor yourself; write down everything that comes up no matter how silly or ridiculous it may seem! Once you have gathered all of your negative thoughts on paper, take a look at them and see if there are any patterns or themes present in them (e.g., “I’ll never get through this,” “I’m going to fail miserably”). Then ask yourself: What would I say if someone else was having these same feelings? How would I comfort myself if someone else had these same doubts about themselves? The answer will likely be something along the lines of “Well, maybe things won’t go perfectly but even if they don’t turn out exactly as planned there will always be another chance…and besides everyone makes mistakes sometimes so don’t worry too much about messing up.”

然后，您就可以开始通过反驳那些消极想法来进行积极的自我对话。

The first step is to identify your negative thoughts. When you start to feel nervous or stressed, ask yourself: “What am I telling myself?” If you can’t find a single consistent answer, then try asking yourself another question: “What would someone who loves me say?” You might find that this makes it easier for you to see things more clearly–and helps calm down those nerves! Once we’ve identified our negative self-talk patterns, we can start using positive self-talk by talking back to those negative thoughts. For example: “I’m going to do my best on this exam.” Or even better yet: “I know what I know!” And finally: “I’m going out there ready for success!”

积极的自我对话并不总是那么容易，但还是可以做到的。

Positive self-talk is a skill that can be learned, and it takes practice to get good at it. If you have a friend or family member who can help you, this would be an ideal situation. They can help evaluate your progress and provide encouragement when needed. You might also try role playing: have them pretend to be the professor of your exam and ask questions about the material in front of them as if they were actually taking the test themselves (you can even ask them what kind of questions they think might be on the exam). Then turn around and become yourself again; answer those same questions but use positive self-talk instead of negative self-talk!

找出消极想法后，将其转变为积极想法。

Once you’ve identified the negative thoughts, change them into positive ones. For example: “I’m not good enough” becomes “I am capable and smart.” Do this as soon as possible during the exam–and then keep it up throughout the rest of your test-taking experience!

在考试期间尽快用积极的想法取代消极的想法很重要。

It’s important to replace negative thoughts with positive ones as soon as possible during the exam. If you wait until the end of an exam to start using positive self-talk, it may be too late. It is better to use positive self-talk right from the beginning of your exam so that you can get into a good mental state, which will help keep your stress levels down throughout your test.

不要等到考试结束才开始进行积极的自我对话，因为那时就太晚了，可能会导致失败。

积极的自我对话是提高考试成绩的一种方法。当你准备考试时，尽早开始使用积极的自我对话很重要。如果你等到考试结束才尝试使用积极的自我对话，可能为时已晚，你会失败。

在日常生活中也要进行积极的自我对话。例如，当你对学校或工作中发生的事情感到焦虑或不安时，你可以使用它。

你也可以在日常生活中使用积极的自我对话。例如，如果你对学校或工作中发生的事情感到焦虑或不安，可以尝试说这样的话：

• “我很冷静，而且注意力集中。”
• “我能处理这种情况。”
• “这个挫折没什么大不了的；我会挺过去的。”

通过一生中练习积极的自我对话，即使在考试中遇到困难，你也能更成功地保持冷静和专注

积极的自我对话是考试期间保持冷静和专注的一种方法。如果你一生都练习积极的自我对话，那么当考试出现问题时，你会更容易做到这一点。

• 总体而言积极的自我对话
• 如何在考试期间进行积极的自我对话

总结

积极的自我对话是提高考试成绩的有效方法。通过一生中练习积极的自我对话，即使在考试中出现问题，你也能更成功地保持冷静和专注。使用积极的自我对话的第一步是确定你对自己说了什么。然后，你可以通过反驳那些消极的想法来开始使用积极的自我对话。在考试期间尽快用积极的想法取代消极的想法很重要，这样它们就不会导致失败！