應對考試焦慮心理健康講座

10月22日，上海美達菲學校在小劇場舉辦了一場以應對考試焦慮為主題的心理健康講座。

On October 22, Shanghai MacDuffie School hosted a mental health lecture for coping with exam anxiety.

心理老師黃芷芷的精彩分享，吸引了眾多學生和教師前來聆聽。

The insightful talk by psychology teacher Ms. Huang Zhizhi attracted many students and teachers.

01、理解焦慮：揭開考試焦慮的面紗

講座開始，黃老師從考試焦慮的定義切入，深入剖析了它在學生中普遍存在的原因。

At the beginning of the lecture, Ms. Huang introduced the concept of exam anxiety and thoroughly analyzed its common causes among students.

她指出，考試焦慮并非全是負面的，它包含多種成分，適度焦慮甚至可以促進學習，而過度焦慮則可能影響考試表現。

She emphasized that exam anxiety is not entirely negative — it comprises various components: moderate anxiety can enhance learning, while excessive anxiety may impair exam performance.

02、科學應對：認知與行為雙管齊下

為了幫助大家管理焦慮，黃老師從認知和行為兩個層面分享了實用的應對方法。

To help everyone manage anxiety, Ms. Huang shared strategies from both cognitive and behavioral perspectives.

在認知層面，她引導大家以更健康的方式看待考試結果，調整不合理的思維模式;

On the cognitive level, she guided students to view exam results in a healthier way and to adjust irrational thought patterns.

在行為層面，她提供了具體可行的策略，并現場教授了“腹式呼吸法”和正念冥想練習，幫助大家在緊張的學習和考試壓力下，尋求內心的寧靜。

On the behavioral level, she offered practical strategies and taught techniques such as diaphragmatic breathing and mindfulness meditation, helping participants find inner peace amid the stress of studying and exams.

講座結束后，學生和老師們紛紛表示受益匪淺。

After the lecture, both students and teachers expressed that they had greatly benefited from it.

大家不僅對考試焦慮有了更全面的理解，還學到了緩解焦慮的實用方法。

They not only gained a more comprehensive understanding of exam anxiety but also learned practical methods to alleviate it.

許多學生期待今后能夠參與更多的心理講座，以更好地維護心理健康。

Many students look forward to attending more mental health lectures in the future to better maintain their psychological well-being.

上海美達菲雙語高級中學將持續關注學生心理健康，為大家的學習生活增添助力。愿每一位同學都能在學習的旅程中，保持健康、平和的心態。

Shanghai MacDuffie Bilingual High school will keep prioritizing students’ mental health,providing support to enhance their learning experience.May every student maintain a healthy and peaceful mindset throughout their academic journey.

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