如何清理雜緒，讓大腦進(jìn)入高效狀態(tài)？

Sometimes we can get so caught up in the stress and worry of our personal lives that our minds become too jumbled to operate effectively. This is especially dangerous in a test taking situation. After hours of reading and studying, our brains can lock up in a state of overload.

有時(shí)我們會(huì)沉浸在個(gè)人生活的壓力和擔(dān)憂中，思維變得過(guò)于混亂無(wú)法有效運(yùn)作。在考試的情況下是尤其危險(xiǎn)的。在經(jīng)過(guò)幾個(gè)小時(shí)的閱讀和學(xué)習(xí)之后，我們的大腦可能會(huì)長(zhǎng)期處于超負(fù)荷狀態(tài)。

In a stressful situation it’s often necessary to clear your mind completely to allow your brain to refresh itself and recalibrate all of its functions. But when you’re tense, clearing your mind isn’t so easy! Try this relaxation technique if you think your brain has seized up from information overload.

處于壓力環(huán)境下的時(shí)候，徹底清理你的思緒，讓大腦回歸到正常的狀態(tài)是非常必要的。但實(shí)際情況是當(dāng)你緊張的時(shí)候，清理你的思緒并不是很容易的事。因此，當(dāng)你的大腦被一些信息超負(fù)荷捆綁時(shí)，可以試試這些放松的小技巧。

1. Set aside at least five minutes for quiet “clearing” time. If you're at school, see if you can put your head down somewhere or find an empty room or quiet space. If necessary, set a watch (or phone) alarm or ask a friend to tap you on the shoulder at a designated time.

1.留出至少五分鐘安靜的“放空”時(shí)間。如果你在學(xué)校，看看你能不能低頭休息或找到一個(gè)空房間或安靜的地方。如果有必要，設(shè)置一個(gè)鬧鐘(或手機(jī)定時(shí))或請(qǐng)求一個(gè)朋友在指定時(shí)間拍拍你的肩膀把你叫醒。

2. Think of a time or place that puts you into a complete state of peace. This place will be different for different people.Have you ever sat on the beach watching the waves come in and realized you’ve “zoned out” for awhile? This is the sort of experience you’re looking for. Other experiences that make us zone out could be:

2.想到一個(gè)能讓你處在完全平和狀態(tài)的時(shí)間和地點(diǎn)。這個(gè)地方對(duì)每個(gè)人來(lái)說(shuō)都是不一樣的。你是否曾經(jīng)坐在海邊看海浪拍過(guò)來(lái)，意識(shí)到你已經(jīng)“出神”一段時(shí)間嗎?類似的經(jīng)歷就是你要不斷尋找的。其他能讓我們感到放松的經(jīng)歷可能是：

Sitting in the dark and staring at Christmas tree lights--remember how quiet and peaceful that feels?

坐在黑暗中看著圣誕樹(shù)的燈光，你還記得那種安靜平和的感受么?

Lying in bed late at night listening to good music.

深夜躺在床上聽(tīng)好聽(tīng)的音樂(lè)。

Lying on your back on a cool day watching clouds roll by.

在涼爽的天氣中，平躺著看云的翻滾流動(dòng)。

3. Cover your eyes and go to your “place.” If you are at school preparing for a test before class, you may simply rest your elbows on the desk and put your hands over your eyes. For some people, it may not be a good idea to put your head down. (You might fall asleep!)

3.遮住你的眼睛想象讓你放松的場(chǎng)景。如果你在學(xué)校準(zhǔn)備一個(gè)課堂測(cè)試之前，你可能僅僅放松兩肘支在桌子上，用你的手蒙住眼睛。對(duì)一些人來(lái)說(shuō)，低頭放松可能不是一個(gè)好主意。(你可能會(huì)睡著!)

Use all your senses to make your experience as real as possible. If you are thinking of a Christmas tree, imagine the smell of the tree and the look of the layered shadows on the walls.

運(yùn)用一切感官，讓你的體驗(yàn)盡可能的真實(shí)。如果你想象一棵圣誕樹(shù)，同時(shí)想象樹(shù)的氣味和落在墻上的錯(cuò)落有致的樹(shù)影。

Don’t let any thoughts creep into your head. As soon as you start to think about a test problem, clear away the thought and concentrate on your peaceful place.

不要讓任何其他想法進(jìn)入你的大腦。一旦你開(kāi)始考慮考試有關(guān)的問(wèn)題，清除你的思想，專注在讓你放松的場(chǎng)景中。

4. Snap out of it! Remember, this is not nap time. The point here is to rejuvenate your brain. After five or ten minutes of clearing time, take a brisk walk or take a drink of water to re-energize your mind and body. Stay relaxed and resist the urge to think about the things that are stressing you out or clogging your brain. Don’t let your brain go back to freeze-out.

4.重新振作起來(lái)!需要記住的是，這不是午睡時(shí)間。這里的關(guān)鍵是重新激活你的大腦。五到十分鐘的清理時(shí)間后，通過(guò)快步走或喝水來(lái)重振你的頭腦和身體。保持放松，克制不去想那些讓你感到壓力的事或堵塞你的大腦的事情。不要讓你的大腦回到壓力的狀態(tài)。

Now go forward with your test or study session refreshed and ready!

現(xiàn)在可以以一種放松的狀態(tài)進(jìn)入考試或?qū)W習(xí)環(huán)節(jié)了!