大学该咋过？
You've signed up for classes, you've learned your way around campus — and now, you've got to make sure you survive all the way to graduation.
如果你已经选好了课程，熟悉了校园生活——那么现在，你必须确保你能坚持到毕业。
Laptop or paper notes?
该用笔记本电脑还是纸质笔记呢？
Highlighter or flashcards?
荧光笔还是笔记卡片呢？
And does music help while studying?
学习的时候放点音乐有帮助吗?
Here's how to take better notes and study so that you remember what you've learned — without getting crushed by college stress.
以下给出了关于怎样更好做笔记和学习的建议，让你可以记住所学的内容——而不用被大学的学业压力压垮。
Plus: what to do if you do feel crushed.
以及：万一感觉快被压垮了怎么办。
Learn how to take notes.
1.学会怎样做笔记。
There's no single magic way to take notes, but the act of writing down our interpretation of what we've learned helps organize and consolidate information in our brains.
记笔记没有一种神奇的方法，但是写下我们对所学知识的理解有助于在我们的大脑中组织和巩固信息。
What should you write down?
那么该写些什么呢？
Use clues from your professors to figure out what information is important and what is not.
利用教授提供的线索，找出哪些信息重要，哪些不重要。
Listen to their words: "This is going to be on the exam" or "This is important," for instance.
比如说，你可以注意听这些话：“这个会考试哦”或者“这是重点”。
Watch them as they teach — they might get animated, repeat themselves, write things on the board.
观察他们的教学过程——他们可能会做动画，不端重复，又或者在黑板上写东西。
Pay attention when they offer categories and numbered lists.
当他们提供分类和编号列表时，请注意。
"Be on the lookout for the ways that professors will organize information," says Natalie Murr, a psychologist at North Carolina State University.
北卡罗莱纳州立大学的心理学家娜塔莉·穆尔说:“要注意教授组织信息的方式。”
"You know, 'Here are the categories of x. There's three categories: No. 1, No. 2 and No. 3.' "
“你知道，'这是x的类别。有三个类别:第一、第二和第三。’”
Also, laptop or paper?
还有就是，用笔记本电脑还是纸质笔记本呢？
It doesn't matter, Murr says.
穆尔说，其实都可以。
What's more important is that you take down key information, not everything your professor says verbatim.
更重要的是，你要记下关键信息，而不是教授说的每句话都记。
2. Get a planner and actually use it.
做个计划表，并真正用好它。
You'll have a lot going on in college, and managing your time is a critical skill to master.
在大学里你会有很多事情要做，管理好你的时间是一项需要掌握的关键技能。
Use your planner to control your schedule. Write everything down: your classes, your work shifts, assignments and meetings.
你可以利用计划表来控制好你的时间。把一切都写下来：你的课程，你的轮班，作业和会议。
Let your schedule help you find small windows of time to knock out smaller tasks and keep track of bigger deadlines.
让你的时间表帮助你找到小窗口的时间来完成小任务并管控好更远的截止日期。
3. When studying, don't just put information into your brain. Draw it back out.
3.学习时，不要只是把信息输入大脑。要学会把它用出来。
We know from research that the most common study strategies are rereading textbooks, rereading notes, and highlighting.
我们从研究中得知，最常见的学习策略是重读课本、重读笔记和重读重点。
We also know that those methods don't really work, because they only focus on the input, not the retrieval, says Pooja Agarwal, a cognitive scientist at Berklee School of Music.
伯克利音乐学院的认知科学家普贾·阿加瓦尔说，我们还知道，这些方法实际上并不奏效，因为它们只关注输入，而不是检索。
Think of learning as a two-way street.
我们可以把学习想象成一条双行的街道。
When you re-read and highlight, you're only focused on getting information in, not doing any retrieving.
当重新阅读并抓重点时，你只关注于获取信息，而没有进行任何信息的检索。
"Research demonstrates that when we engage in that process of overtly retrieving, we actually organize concepts and create a better structure for what we're understanding," Agarwal says.
阿加瓦尔说:“研究表明，当我们参与明显的信息检索时，我们实际上组织了概念，为我们所理解的东西创造了更好的结构。”
"So through that process of retrieval, we help make sense of what we're trying to learn."
“因此，通过这个检索过程，我们帮助理解我们想要学习的东西。”
Here's what Agarwal recommends to strengthen your retrieval skills.
以下是阿加瓦尔给出的加强检索技能的建议。
The "Two-Things Rule": As soon as you finish a lecture or a reading, write down two things you remember.
“两件事规则”:当你完成一节课或一篇阅读后，写下你记得的两件事。
Explain the information to a friend or classmate to test your understanding.
然后向朋友或同学解释这些信息，以测试你的理解能力。
Use flashcards — but say the answer out loud (in other words, retrieve it) before you turn it over to check yourself.
使用抽认卡——但是在你翻看答案之前要大声说出答案(换句话说，检索答案)
Shuffle the flashcards and do it again.
然后重新洗牌，再做一次。
Set a timer to study for a certain time, take a break, then to get back to work.
设置一个计时器来学习一段时间，休息一下，然后再继续工作。
"It's almost like an intentional forgetting or a purposeful forgetting," Agarwal explains.
阿加瓦尔解释说:“这几乎就像是有意或故意的遗忘。”
"By taking that break, you're letting things simmer a little bit."
“通过休息，你可以让记忆先冷却一下。”
Another tip — and you might not like this one: Don't listen to music while you read.
另一个建议——你可能不会喜欢这一条：阅读的时候不要听音乐。
Research has shown that silence almost doubles reading comprehension, compared to listening to music with lyrics, Agarwal says.
阿加瓦尔说，研究表明，与听有歌词的音乐相比，安静的阅读几乎能使阅读理解能力提高一倍。
4. Failure is not the end.
4.失败只是逗号，不是句号。
An F on a test — or even for an entire class — doesn't mean you won't graduate.
一次测验—甚至整门课—得了F也不意味着你就没法毕业了。
"Anyone can do badly in a class," says Odette De Leon, an adviser at Valencia College in Orlando.
奥兰多瓦伦西亚学院的顾问奥德特·德莱昂表示:“任何人都可能在某门课上表现糟糕。”
"We're not born knowing college material. That's why we go to college. That's why we're college students. We're trying to learn these things."
“我们不是天生就适应大学的材料。这就是我们上大学的原因。这就是为什么我们是大学生。我们正在努力学习这些东西。”
Sure, it's difficult to hear negative things about yourself — and bad grades are no exception.
当然了，听到自己的负面消息总会感觉不好——拿低分也不例外。
But being hard on yourself can just make it worse.
不过为难自己只会雪上加霜。
5. Take care of yourself — and get some sleep.
5.保重身体——保证睡眠。
Students who are sleep-deprived show many of the same symptoms as students diagnosed with attention disorders, says Natalie Murr, a psychologist at North Carolina State University.
北卡罗来纳州立大学的心理学家纳塔莉·穆尔表示，睡眠不足的学生表现出的许多症状与被诊断为注意力障碍的学生相同。
Emotional problems can also throw off a student's focus and interfere with academics.
情感问题也会分散学生的注意力，然后影响学业。
"If you're really sleepy or if you're really struggling emotionally, there's not a lot of motivation to get up and go to class or do your work or put the effort in that needs to be done," Murr says.
“如果你真的很困，或者你真的心理很纠结，你就没有太多的动力起床去上课，做你的工作，或者把精力放在需要做的事情上，”穆尔说。
"They can really kind of take up space in the brain that would otherwise be open for learning."
“它们真的会占用大脑中原本可以用来学习的空间。”
6. Let go of the stigma around mental health problems.
6. 抛开心理健康问题带来的耻辱感。
Mental health issues are pervasive on college campuses.
心理健康问题在大学校园里很普遍。
It's nothing to be ashamed of.
这没什么好羞耻的。
"One out of two Americans over their lifetime will have a diagnosable mental health disorder," says B. Hibbs, psychologist and author of The Stressed Years of Their Lives.
“在他们的一生中，每两个美国人中就有一个会被诊断为精神健康障碍，”心理学家、《他们的压力岁月》一书的作者比·希布斯说。
"They're highly treatable. It's not something to be scared about."
“大部分问题都是可以解决的。没有必要感到恐慌。”
And parents, if your kid calls from college in distress, don't judge, says Hibbs.
对于父母来说，如果你的孩子从学校打来电话说压力山大，不要去评判的眼光看他，希布斯说道。
Listen and be supportive so they'll continue to confide in you, and take their anguish seriously.
要倾听，多鼓励，这样他们才会继续相信你是在认真对待他们的痛苦。
7. Know when to reach out for help.
7.知道何时该寻求帮助了。
Stress is so common in college, it can be hard to recognize when it becomes clinically treatable anxiety or depression, says Anthony Rostain, a doctor and professor at the University of Pennsylvania and Hibbs' co-author.
宾夕法尼亚大学医生、教授、希布斯的合著者安东尼·罗斯坦说，压力在大学里很常见，当它变成临床上可以治疗的焦虑或抑郁时，可能很难识别出来。
Here are warning signs to watch for:
以下是需要注意的警告信号:
Trouble sleeping.
失眠。
Trouble waking up.
起不了床。
Trouble eating.
厌食。
Feelings of hopelessness or worthlessness.
感觉绝望或者颓废。
Drinking to the point of blacking out.
喝到断片。
Having lots of random sexual partners.
随机性伴侣很多。
Not being able to stop playing video games.
打游戏上瘾。
问题
文中专家提到，阅读时该不该听音乐呢？
留言回复正确答案，前十名朋友可以获得红包奖励哦，赶快来试试吧！
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