上海国际学校：上海美达菲学校心理健康讲座：告别焦虑，自信迎考

10月22日，上海美达菲学校在小剧场举办了一场以应对考试焦虑为主题的心理健康讲座。

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

心理老师黄芷芷的精彩分享，吸引了众多学生和教师前来聆听。

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

理解焦虑：揭开考试焦虑的面纱

讲座开始，黄老师从考试焦虑的定义切入，深入剖析了它在学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，考试焦虑并非全是负面的，它包含多种成分，适度焦虑甚至可以促进学习，而过度焦虑则可能影响考试表现。

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.

科学应对：认知与行为双管齐下

为了帮助大家管理焦虑，黄老师从认知和行为两个层面分享了实用的应对方法。

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

在认知层面，她引导大家以更健康的方式看待考试结果，调整不合理的思维模式；

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

在行为层面，她提供了具体可行的策略，并现场教授了“腹式呼吸法”和正念冥想练习，帮助大家在紧张的学习和考试压力下，寻求内心的宁静。

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.

讲座结束后，学生和老师们纷纷表示受益匪浅。

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

大家不仅对考试焦虑有了更全面的理解，还学到了缓解焦虑的实用方法。

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

许多学生期待今后能够参与更多的心理讲座，以更好地维护心理健康。

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

上海美达菲双语高级中学将持续关注学生心理健康，为大家的学习生活增添助力。愿每一位同学都能在学习的旅程中，保持健康、平和的心态。

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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