應對學業壓力與考試焦慮：學生心理守門員如何支援同伴 Managing Academic Stress and Exam Anxiety: How Student Gatekeepers Can Support Peers

• 熬夜溫書卻變得煩躁或退縮
• 頻頻擔心「考不好就完蛋」或自我否定
• 減少與朋友見面，只顧埋首書本
• 食慾或睡眠改變，對興趣失去動力

• All-nighters leading to irritability or withdrawal
• Frequent worries like "If I fail, it's over" or self-doubt
• Avoiding social time, glued to books
• Appetite/sleep changes or loss of interest in hobbies

從日常入手，輕鬆開口：

• 「最近溫書好像好辛苦，你感覺如何？」
• 「考試前大家都緊張，想聊聊嗎？」
• 「去喝杯奶茶放鬆一下？」

記住：多聽少說，讓朋友感到被理解。分享自己小經驗（如「我上次考試前都很焦慮，但深呼吸幫到我」），能拉近距離，建立信任。

Start casually:

• "Studying seems really tough lately—how are you?"
• "Exams stress everyone out—anything on your mind?"
• "Want to grab a drink and unwind together?"

Key: Listen more, talk less. Make them feel heard. Share your own mild experiences (e.g., "I was super anxious before my last exam, but deep breathing helped") to build rapport.

• 定時休息：每50分鐘溫書，休息10分鐘伸展或散步
• 互相打氣：分享進度而非只比成績
• 正向思維：將「我一定失敗」轉為「我已盡力，這就夠」
• 尋求資源：一起去學校輔導，或撥撒瑪利亞會熱線
  
  提醒朋友：求助是勇敢，不是弱點。
  
  
• Timed breaks: Study 50 minutes, rest 10 with stretches or a walk
• Mutual cheer: Share progress, not just grades
• Positive mindset: Shift "I'll fail" to "I've tried my best—that's enough"
• Resources: Visit school counseling or call the Samaritas hotline together
  
  Remind friends: Asking for help shows strength.

在DSE或大學考試期，你的支援能改變一切。培訓不僅幫朋友，也提升你管理壓力的能力、情緒智能，並讓校園更互助。

During DSE or university exams, your support can change everything. Training helps friends while boosting your stress management, emotional intelligence, and creating a more caring campus.

只需一小時免費線上課程，即獲官方證書。
Just one hour of free online coursework for your official certificate.

任何想在考試期支援同學的學生！ 

 Any student wanting to support peers during exams!

課程強調實用、正向技巧，輕鬆應用日常。

Focuses on practical, positive tools—easy for daily use.