应对IGCSE考试压力-父母小贴士

学生在考试期间非常有压力，对于父母、兄弟和家庭中的任何人来说都同样紧张！我们意识到父母和老师都希望孩子和学生能够做到最好，但有时我们需要探讨一个问题：Exam time can be a very stressful time for students but equally stressful for parents, siblings and anyone in a household with a teenager doing exams! We all realise that parents and teachers want the best for their children and students, however sometimes we need to sit back and ask the question:

我的行为是否增加了我的孩子/学生的压力？

“Are my actions adding to the stress my son/daughter/student is under?”

针对这个话题做了一些研究之后，我发现了五个有价值的建议，可以帮助你在生活中帮助年轻人获得成功，而不是额外增加他们的压力。

After doing some research on this topic I have found five worthwhile tips for you to try to help the young people in your lives to be successful without the added burden of ‘stressing them out!”

协助他们安排时间和学习时间表。考试将持续数周，随着考试的进行，一些学生可能中途会休息一下，再次集中注意力比较困难。确保他们有一个学习时间表，可能会将他们从家务琐事中释放出来,并鼓励他们坚持完成“待办清单”，这将有助于他们管理自己的时间，并在IGCSE考试的长周期中做好准备。

Support them in being organised with their time and study timetable. The exams are over a number of weeks and as these exams progress some students might take breaks and find it difficult to refocus.  Ensuring they have a study timetable, maybe release them from household chores and encourage them to stick to ‘to-do’ lists will help them to manage their time and be prepared as the long weeks of IGCSE examinations goes on.

确保他们在考试期间有专门的学习空间。这包括帮助他们明智地利用时间，以便与第一条建议相符。确保家庭成员都明白这是一个关键的问题，他们需要适合的空间来学习。

Ensure they have a dedicated study space which is only theirs during the exam period. This will include ensuring they use their time wisely so it goes with the above. Make sure the rest of the family understands that this is an important space and if they are studying they need space to do so.

“健康的身体，健康的心理”是一种流行的说法。在考试期间劳逸结合也很重要。这意味着可以做运动，和父母一起散步聊天，与朋友见面。同时还包括睡个好觉。睡眠是成功的秘诀，如果没有一个稳定的睡眠，学生将无法集中注意力。考试前整夜死记硬背是没有用的。营养均衡能够确保学生在考试期间有足够的能量，早餐、午餐和晚餐都很重要。

‘Healthy Body Healthy Mind’ is a popular saying. It is important that students studying for exams build in breaks and leisure time. This could mean playing sport, going for a walk with a parent to discuss the day, making time for their friends. It also includes sleeping well. Sleep is the secret to success. Without a solid night’s sleep students may not be as well focussed as they could be. Cramming all night before an exam is not going to help. Eating well is also part of ensuring students have the ‘fuel’ they need to study and concentrate during an exam. Make certain they have a good breakfast, and a healthy lunch and dinner.

上文提到，出去散步、和正在准备考试的孩子聊天是让他们休息一下的一种方式。和孩子谈论他们的压力、他们的感受、以及你如何支持他们，会帮助他们感觉到你理解他们所承受的压力。坦然承认这是一个充满压力的时代，可以帮助他们感到安全。

I mentioned above that going for a walk and talking to children who are studying for exams is a way to give them a break. Talking to them about their stress, how they are feeling and how you can support them is going to help them feel that you understand the stress they are under. Acknowledge that these are stressful times and it is okay, can go a long way to make them feel safe and secure.

限制社交媒体的使用，尤其是在睡觉的时候不要使用电脑/电子设备，帮他们关闭社交媒体，这样就没有来自社交的干扰。正如之前提到的，晚上睡个好觉至关重要，而电子产品对此没有帮助。

Limit social media particularly at bedtime the use of computers/electronic equipment will help them switch off and not be stressed out by friends and their problems! As I mentioned earlier a good night’s sleep is vital and electronic gadgets do not help this.

作为成年人，我们应该意识到IGCSE考试是一系列的测试，并不能决定孩子的未来会是什么样。我们可以让孩子们知道，他们年轻还需要历练；在考试期间他们或许会向家人、朋友和老师寻求指导来帮助他们。

It is important that we as adults realise that the IGCSE examinations are a series of tests and do not define who they will be for the rest of their lives. We can help by being mindful they are young, inexperienced and most probably looking for guidance through their exam time from supportive family, friends and teachers.

基于此，祝愿所有学生在即将到来的考试中取得最好的成绩。我知道他们会做得很好，请记住“冷静沉着、下笔成章”！

On that note I wish all our students the best for their upcoming examinations. I know they will do well, and remember  ‘Keep calm and write on!!’

Helen Swan

Principal