雙語導讀：當代年輕人壓力榜 -- 考試壓力位居第三

 調查顯示，考試壓力在年輕人最憂慮的事情中排在了第三位。考生該如何調節情緒，我們該如何提供幫助，這是值得所有老師、家長和社會人思考和思索的問題。
Teachers and parents are being warned to be on the look-out for signs of stress as their children enter the exam period。
　　老師和家長被告誡，要留心孩子們在考試期間的壓力錶現。
　　A survey has revealed that pressure to achieve high marks are one of the biggest worries for nearly a third (30 per cent) of young people aged 18 to 24.
　　一項調查顯示，在18歲到24歲的人群中，近1/3(30%)的受訪者表示高分壓力是最讓他們憂心的事情之一。
　　It is natural to feel anxious around this time. If you feel alone and are struggling to manage your stress during the exam period, talking about your feelings can help。
　　特殊時期有緊張情緒是很正常的。如果你在考試期間感到孤獨，並且有壓制緊張的想法，那麼把緊張傾訴出來會對你有所幫助。
　　Not only does talking offer emotional relief but it can also help you to gain perspective and clarity before your emotions spiral out of control and become unmanageable。
　　傾訴不僅可以釋放情感，還有助於在情緒即將失控，變得難以控制的前夕冷靜下來，看清前景以及未來。
　　The poll, carried out by YouGov, surveyed 2,082 people and asked the public to identify their five biggest worries over the past year。
　　由 YouGov 機構發起的這項調查共有2082人參與，問題就是：過去一年你認為最憂心的五件事是什麼。
　　For 18-24 year olds top-five sources of anxiety were money and debt (54 per cent)， problems in relationships with family and friends (41 per cent)， pressure to achieves high marks and exam stress (30 per cent)， workplace issues (29 per cent) and not being in a relationship/lack of sex life (23 per cent)。
　　在 18 歲到 24 歲的人群中，排名前五的憂心事分別是：金錢和債務 54%，家庭和朋友關係 41%，考試的高分壓力 30%，工作問題 29%，無性伴侶/缺少性生活 23%。
　　Dr Mike Shooter, the Samaritans' trustee and youth mental health expert, has suggested some tips to students on how to survive the current exam period, saying: "Exams can bring with them a whirlwind of emotions: panic, anxiety, fear of failure and fear about the future."
　　撒瑪利亞會受託人及青少年心理健康專家麥克·舒特博士給考試期間的學生提出了一些排解壓力的建議，他表示：“考試會帶給年輕人強烈的情緒變化：恐慌、焦慮、擔心失敗以及擔憂未來。”
　　He advises:
　　舒特博士建議：
　　Plan your revision timetable well in advance, with a comfortable amount of work per day. Leaving everything to the last minute will just increase your stress。
　　提前做好復習計畫，安排出一個適中的每天學習量。考前臨時抱佛腳只會讓你更加緊張。
　　Include in your timetable regular breaks for doing things entirely outside your work. Having time off to socialise with friends and family or just enjoying life by yourself will actually improve your performance when you are working。
　　計畫表中留出休息的時間，做些與學習完全不相干的事情。與朋友、家人相處，或者自己享受休閒時光，這些活動都可以提升你的學校效率。
　　Look after yourself physically--eat healthily, sleep well and get regular exercise. Stress often undermines physical health if you let it, so these things are important。
　　照顧好自己的身體——吃好、睡好、鍛煉好。緊張會擊垮你的身體，所以身體保養十分重要。
　　Try to get things into perspective. Although exams are important, remember they are not your only chance at success in life。
　　儘量全面合理地看待事情。考試固然重要，但考試並非是人生成功的唯一途徑。
　　Don't drink heavily. You may think it will help at the time but it will only make things worse in the longer run。
　　不要過量飲酒。飲酒也許讓你一時快樂，但長久來看，這只會讓事情更糟。