介紹

如果您像大多數學生一樣，您可能有過許多考試失敗的經驗。但您是否知道消極的自言自語會讓這些失敗變得更糟？消極的想法會導致壓力和焦慮，使你更難專注於手邊的任務。然而，透過在考試期間使用積極的自言自語而不是消極的想法，您可以幫助自己在整個考試過程中保持冷靜和專注，從而提高自己的表現。

正面的自言自語是提高考試成績的有效方法。

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”.

使用正面的自言自語的第一步是確定你對自己說的話。

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.”

然後，你可以開始使用正面的自言自語來反擊那些負面的想法。

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!”

積極的自言自語並不總是那麼容易，但它是可以做到的。

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!

在識別出消極的想法後，將其轉變為積極的想法。

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!

在考試期間盡快用正面的想法取代負面的想法很重要。

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.

不要等到考試結束才開始使用積極的自言自語，因為那時就為時已晚，並且可能會導致失敗。

積極的自言自語是提高考試成績的一種方法。當您準備考試時，盡快開始使用積極的自言自語非常重要。如果你等到考試結束才嘗試使用積極的自言自語，那麼可能為時已晚，你就會失敗。

在日常生活中也要使用正向的自言自語。例如，當您對學校或工作中發生的事情感到焦慮或不安時，您可以使用它。

您也可以在日常生活中使用正面的自言自語。例如，如果您對學校或工作中發生的事情感到焦慮或不安，請嘗試這樣說：

• “我很冷靜，也很專注。”
• “我能應付這種情況。”
• 「這次挫折並不是什麼大事；我會渡過難關的。

透過在一生中練習積極的自言自語，即使考試出現問題，你也能保持冷靜和專注，從而取得更大的成功

積極的自言自語是在考試期間保持冷靜和集中註意力的一種方法。如果你一輩子都練習積極的自言自語，那麼當考試出現問題時，你會更容易做到這一點。

• 一般積極的自言自語
• 如何在考試期間使用積極的自言自語

結論

正面的自言自語是提高考試成績的有效方法。透過在一生中練習積極的自言自語，即使考試出現問題，你也會更成功地保持冷靜和專注。使用正面的自言自語的第一步是確定你對自己說的話。然後，你可以開始使用正面的自言自語來反擊那些負面的想法。在考試期間盡快用積極的想法取代消極的想法很重要，這樣他們就不會陷入失敗！