— 心理社會完整性 · EASY · MCQ —
下列哪種技巧能有效管理考試焦慮？
Which of the following is an effective technique for managing test anxiety?
- AConsuming large amounts of caffeine攝取大量咖啡因
- BAvoiding all preparation to reduce expectation pressure避免所有準備以降低期望壓力
- CCramming information until the last minute臨時抱佛腳直到最後一刻
- DUsing progressive muscle relaxation and positive visualization✓ 正解使用漸進式肌肉放鬆與正向視覺化
— Explanation · 中文詳解 —
考試焦慮（Test anxiety）會啟動交感神經系統，導致心跳加快、注意力分散。緩解焦慮的核心策略是透過放鬆技術啟動副交感神經反應。漸進式肌肉鬆弛（Progressive muscle relaxation）與正向視覺化（Positive visualization）能有效降低生理緊張度，提升專注力與控制感。死記硬背或過度攝取咖啡因會增加神經系統的過度刺激，反而造成認知功能下降與焦慮升級。
Effective management of test anxiety involves using progressive muscle relaxation and positive visualization to activate the parasympathetic nervous system and reduce physiological arousal. These techniques help lower stress levels and improve focus. In contrast, consuming caffeine or cramming increases agitation and cognitive fatigue, while avoidance strategies typically heighten apprehension.