study notes Many situations or activities, such as writing, taking tests, competing in sports, or speaking before a large audience, may make us anxious or apprehensive. It's important to remember that a moderate level of anxiety is helpful and productive. That flow of adrenaline is a natural response that helps get us ready for action. Without it, we might not perform as well.[yes, my major is psychology, and there are theories about stress, it all said that proper stress is necessary. The relationship between the performance and the stress is like a U-curve] If we let our anxiety overwhelm us, it can cause problems. If we control that anxiety, however, we can make it work for us. One way to do that is to use some of the coping strategies listed below.[it's more often we experience a writing anxiety in an exam setting]
Coping Strategies: ·
Focus your energy by rehearsing the task in your head. [focus on the topic insteading of worrying about the outcomes if you fail it] ·
Consciously stop the non-productive comments(没用的思路) running through your head by replacing them with productive ones.[actually, it's hard to distinguish which are non-productive comments] ·
If you have some "rituals(仪式)" for writing success, use them. [take a outline or list what you have in mind related to the topic] Examples: ·
-Follow a protocol you may have for organizing your time. Use a favorite pen if you have one.
(回忆模板,摸摸自己的幸运物)[think about which style or type of essay you are good at, when you have no thought, you can start from the most familiar] ·
-Spend a few minutes doing some relaxation exercises. (做运动) ·
-Take a break: physically walk away from the situation for a few minutes if you can. (溜达溜达) Relaxation Strategies ·
Stretch伸展! If you can't stand up, stretch as many muscle groups as possible while staying seated. (不要吓到邻座...) ·
Try tensing and releasing various muscle groups. Starting from your toes, tense up for perhaps five to ten seconds and then let go. Relax and then go on to another muscle group. ·
Breathe deeply. Close your eyes; then, fill your chest cavity slowly by taking four of five short deep breaths. Hold each breath until it hurts, and then let it out slowly. Use a calming word or mental image to focus on while relaxing. If you choose a word, be careful not to use an imperative. Don't command yourself to "Calm down!" or "Relax!"[these are all some kind of relaxation,they may help if you really feel so anxious that you can not go on writing]
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