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所有学生在校期间都需要参加各类考试以检测和证明自己的学习成绩。很多学生在考前会感到惴惴不安，不过，也有人期待并享受在考场上挑战自我的时刻。无论你是否喜欢考试，在步入考场之前，我们都需要进行系统且长时间的复习，而这一阶段通常令人倍感压力。本集Take Away English探讨一些能够帮助缓解考前压力的有效方法。

exam stress---from BBC
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article

How do you feel about exams? Is it the one thing you dread or an experience you relish because it's your time to shine? Every year, many young people sit exams and whether they love or loathe them, most of them will face some anxiety in the lead up to the big day.

If you're anxious about your exams, don't worry, you're not alone. It might seem like a stressful time when the pressure is on to pass that all-important test but take a deep breath and absorb some good advice from people who've been through the same experience as you.

Eating the right food can feed your brain and keep you alert. Nutritional therapist Kerry Torrens recommends making breakfast the most important meal of the day. She recommends eating energy-giving oats and eggs, which contain a nutrient called choline - thought to help cognitive performance and improve memory as we age. And don't forget to drink lots of water to keep you hydrated – some research even suggests students who take water into the exam hall may even improve their grades.

One thing I know I always need is a good night's sleep to help me work and think better the next day and that's what's recommended for anyone preparing for their exams. If you get good sleep your memory is better and that means you can retain the information you have revised. And it's good to wind down before bedtime too – no watching TV or chatting on social media!

A good way to reduce your stress is to write down your anxieties. This is something that Lisa Artis from the Sleep Council recommends because it can 'free your mind'. She also says sitting on your bed when you're cramming is not a good idea because then you associate that place with stress. Revising for exams can also sometimes seem relentless, so it's good to take breaks and reward yourself will a small treat, like a cake or a quick run around the block. There comes a point when your brain can't absorb any more information so you'll also need to know when to stop.

But if all this talk about revising and exams is still stressing you out, be assured that there are some people who will always be more on edge than you: your parents! They're there to support you but they'll be biting their fingernails, worrying about you and the final results. So maybe you need to give them some advice – chill, everything will be ok!

vocabulary

dread 感到害怕
relish 享受
sit exam 参加考试
loathe 憎恨
anxiety 焦虑，不安
the pressure is on 顶着巨大的压力，面对压力
absorb 吸收（信息、知识等）
nutrient 营养物质
oat 燕麦
choline 胆碱
cognitive performance 认知功能、认知表现
retain 记住
wind down 放松下来
cram （尤指考前）死记硬背、抱佛脚
relentless 没完没了的
stress you out 使…倍感压力，令…紧张不已
on edge 烦躁的
chill 别紧张，放松点
There comes a point when 一个关键的时间点

make sentences

1. Love it or loathe it, the city of Milton Keynes has successfully attracted families and businesses and is used as a model for new towns across the world.

2. The young actors felt a lot of anxiety before they went on stage for the first time.

3. The rain was relentless , so we decided to pack up and go home.

4. Everyone seems to be on edge because the exam results come out tomorrow.

5. Cramming all your recommended weekly exercise into one or two weekend sessions is enough to produce important health benefits, a study suggests.

question

According to the article, how does getting good sleep help you?

answer

If you get good sleep your memory is better and that means you can retain the information you have revised.

@BBC Learning English