香港中學文憑試（DSE）是人生重要的一站，壓力在所難免。適當的壓力能激勵進步，但過度則會影響身心健康和表現。以下為你整理多項實用方法，助你有效管理考試壓力，發揮最佳狀態。

The Hong Kong Diploma of Secondary Education (DSE) is an important milestone in life, and feeling stressed is inevitable. While a certain amount of pressure can motivate you to improve, excessive stress can harm your health and performance. Here are some practical methods to help you manage exam stress effectively and perform at your best.

1. 建立健康的生活習慣

Develop Healthy Lifestyle Habits

• 充足睡眠：每晚保持7-9小時睡眠，提升專注力和記憶力。

• 均衡飲食：多吃蔬果、全穀物和蛋白質，少食高糖高脂食品，維持腦部活力。

• 定期運動：每天30分鐘運動，如散步、慢跑或球類活動，有助釋放壓力和提升情緒。

• 多喝水：保持水分，有助思維清晰和情緒穩定。

• Get Enough Sleep: Aim for 7-9 hours of sleep each night to boost concentration and memory.

• Eat a Balanced Diet: Eat more fruits, vegetables, whole grains, and protein; avoid high-sugar and high-fat foods to keep your mind sharp.

• Exercise Regularly: Do 30 minutes of exercise daily, such as walking, jogging, or playing sports, to relieve stress and improve your mood.

• Stay Hydrated: Drink enough water to maintain clear thinking and stable emotions.

2. 制定合理溫習計劃

Create a Reasonable Study Plan

• 分階段目標：將溫習內容分成小目標，逐步完成，減少焦慮感。

• 安排休息時間：每學習45-60分鐘後，休息5-10分鐘，避免過度疲勞。

• 優先處理難題：先處理最有挑戰性的科目或題型，提升信心。

• 預留彈性時間：為突發情況預留時間，減少臨時壓力5。

• Set Step-by-Step Goals: Break your study material into small, manageable goals to reduce anxiety.

• Schedule Breaks: Take a 5-10 minute break after every 45-60 minutes of study to avoid burnout.

• Tackle Difficult Subjects First: Start with the most challenging subjects or question types to build confidence.

• Allow Flexibility: Reserve some buffer time for unexpected situations to minimize last-minute stress.

3. 掌握減壓技巧

Master Stress-Relief Techniques

• 深呼吸練習：感到焦慮時，試試慢慢深呼吸，有助平靜心情。

• 正念冥想：每天花幾分鐘專注當下，舒緩緊張情緒。

• 自我鼓勵：用正面語言鼓勵自己，如「我已經盡力」、「我可以做到」。

• 分散注意力：壓力大時，可暫時做些喜歡的事，如聽音樂、畫畫、散步43。

• Deep Breathing Exercises: When you feel anxious, try slow, deep breathing to calm your mind.

• Mindfulness Meditation: Spend a few minutes each day focusing on the present to ease tension.

• Self-Encouragement: Use positive self-talk, such as “I’ve done my best” or “I can do it.”

• Distract Yourself: When stress is overwhelming, take a short break to do something you enjoy, like listening to music, drawing, or taking a walk.

4. 保持良好社交與求助

Maintain Good Social Connections and Seek Help

• 與家人朋友溝通：分享壓力和感受，獲得情感支持。

• 尋求專業協助：如壓力過大，可向學校輔導老師或心理專業人士求助。

• Communicate with Family and Friends: Share your stress and feelings to gain emotional support.

• Seek Professional Help: If stress becomes unmanageable, talk to your school counselor or a mental health professional.

5. 考前及考試當日小貼士

Tips for the Day Before and the Day of the Exam

• 考前準備：考前一晚早睡，準備好所需文具和證件，避免臨急抱佛腳。

• 考試當日：提早出門，避免遲到。進入考場前可做深呼吸，保持冷靜。

• 遇到困難題目：先做會做的題目，不要因一題卡住而慌張。

• Before the Exam: Go to bed early the night before, prepare all necessary stationery and documents, and avoid last-minute cramming.

• On Exam Day: Leave home early to avoid being late. Do some deep breathing before entering the exam room to stay calm.

• When Facing Difficult Questions: Answer the questions you know first; don’t panic if you get stuck on one question.

6. 常見壓力訊號與對應方法

Common Signs of Stress and How to Cope

結語

Conclusion

考試壓力人人有，但只要懂得照顧身心、善用減壓技巧和尋求支援，你一定可以從容應對。記住：成績不是唯一，健康和努力同樣重要。祝各位DSE考生順利發揮，身心健康！

Everyone feels exam stress, but by taking care of your body and mind, using stress-relief techniques, and seeking support, you can handle it calmly. Remember: grades aren’t everything—health and effort are just as important. Wishing all DSE candidates the best of luck and good health!

參考資料：

• 香港教育局：考試壓力管理資源

• 青年網站DSE減壓小貼士11

• KELY Support Group DSE學生減壓建議

• 國際心理健康機構及大學建議

References:

• Hong Kong Education Bureau: Exam Stress Management Resources

• Youth.gov.hk DSE Stress Relief Tips

• KELY Support Group DSE Student Stress Advice

• International mental health organizations and university recommendations