IELTS Reading: Quản Lý Căng Thẳng Trong Công Việc Áp Lực Cao – Đề Thi Mẫu Có Đáp Án Chi Tiết

Mở Bài

Chủ đề “How To Manage Stress In High-pressure Jobs” là một trong những chủ đề phổ biến và thiết thực nhất trong kỳ thi IELTS Reading. Với sự gia tăng áp lực công việc trong xã hội hiện đại, các bài đọc về quản lý căng thẳng, sức khỏe tinh thần và cân bằng cuộc sống thường xuyên xuất hiện trong các đề thi IELTS thực tế, đặc biệt từ Cambridge IELTS 10 trở về sau.

Bài viết này cung cấp một bộ đề thi IELTS Reading hoàn chỉnh với 3 passages được thiết kế bài bản, tăng dần độ khó từ Easy đến Hard, bao gồm:

• Đề thi đầy đủ 40 câu hỏi với 3 passages theo đúng format thi thật
• 7 dạng câu hỏi đa dạng giống Cambridge IELTS
• Đáp án chi tiết kèm giải thích rõ ràng từng câu
• Từ vựng quan trọng được phân tích kỹ lưỡng
• Chiến lược làm bài hiệu quả cho từng dạng câu hỏi

Bộ đề này phù hợp cho học viên từ band 5.0 trở lên, giúp bạn làm quen với cấu trúc đề thi, rèn luyện kỹ năng đọc hiểu và quản lý thời gian hiệu quả.

1. Hướng Dẫn Làm Bài IELTS Reading

Tổng Quan Về IELTS Reading Test

IELTS Reading Test là một trong bốn phần thi chính của kỳ thi IELTS, đánh giá khả năng đọc hiểu tiếng Anh học thuật của thí sinh. Cấu trúc cơ bản:

• Thời gian: 60 phút (không có thời gian chuyển đáp án)
• Tổng số câu hỏi: 40 câu
• Số lượng passages: 3 bài đọc với độ dài tăng dần
• Tổng số từ: Khoảng 2000-2750 từ

Phân bổ thời gian khuyến nghị:

• Passage 1 (Easy): 15-17 phút
• Passage 2 (Medium): 18-20 phút
• Passage 3 (Hard): 23-25 phút

Mỗi passage đi kèm với 13-14 câu hỏi thuộc nhiều dạng khác nhau. Điểm số được tính dựa trên số câu trả lời đúng, sau đó quy đổi thành band điểm từ 1-9.

Các Dạng Câu Hỏi Trong Đề Này

Bộ đề thi này bao gồm 7 dạng câu hỏi phổ biến nhất trong IELTS Reading:

1. Multiple Choice – Câu hỏi trắc nghiệm nhiều lựa chọn
2. True/False/Not Given – Xác định thông tin đúng/sai/không được đề cập
3. Matching Headings – Nối tiêu đề với đoạn văn
4. Sentence Completion – Hoàn thành câu
5. Summary Completion – Hoàn thành đoạn tóm tắt
6. Matching Features – Nối thông tin với đặc điểm
7. Short-answer Questions – Câu hỏi trả lời ngắn

Mỗi dạng câu hỏi yêu cầu kỹ năng đọc hiểu khác nhau, từ skimming (đọc lướt), scanning (quét thông tin) đến reading for detail (đọc kỹ chi tiết).

2. IELTS Reading Practice Test

PASSAGE 1 – Managing Workplace Stress: The Basics

Độ khó: Easy (Band 5.0-6.5)

Thời gian đề xuất: 15-17 phút

In today’s fast-paced professional environment, workplace stress has become an increasingly common concern for employees across all industries. While a certain amount of pressure can be motivating and help us perform better, excessive stress can have serious consequences for both our physical and mental health. Understanding how to manage stress effectively is therefore essential for anyone working in a demanding job.

Stress is the body’s natural response to challenges or threats. When we face a difficult situation at work, our body releases hormones such as adrenaline and cortisol, which prepare us for action. This is often called the “fight-or-flight response“. In the short term, this reaction can help us meet deadlines, solve problems quickly, or handle emergencies. However, when stress becomes chronic – meaning it continues over a long period – it can lead to serious health problems including headaches, insomnia, high blood pressure, and even heart disease.

One of the most important steps in managing workplace stress is recognising the warning signs early. These signs vary from person to person, but common symptoms include feeling overwhelmed, having difficulty concentrating, experiencing mood swings, and feeling constantly tired even after rest. Physical symptoms might include muscle tension, stomach problems, or frequent colds due to a weakened immune system. Once you recognise these signs, you can take action before stress becomes unmanageable.

Time management is one of the most effective tools for reducing workplace stress. Many people feel stressed because they have too much to do and too little time to do it. Learning to prioritise tasks is crucial. Start by making a list of everything you need to accomplish, then identify which tasks are most important and urgent. Focus on completing these tasks first, and don’t be afraid to delegate less critical work to others if possible. Breaking large projects into smaller, manageable steps can also make them feel less overwhelming.

Creating boundaries between work and personal life is another key strategy. In our modern world, where smartphones and laptops make us constantly accessible, it’s easy to let work invade our personal time. However, this can lead to burnout – a state of physical and emotional exhaustion. Try to establish clear boundaries: set specific times when you will and won’t check work emails, avoid taking work calls during family time, and make sure you take your full lunch break. These boundaries help ensure you have time to recharge and maintain a healthy work-life balance.

Physical activity plays a vital role in stress management. Exercise is one of the most powerful stress-relievers available. It doesn’t have to be intense – even a brisk walk during your lunch break can make a significant difference. Physical activity helps reduce the body’s stress hormones and stimulates the production of endorphins, which are natural mood lifters. Regular exercise also improves sleep quality, which is often disrupted by stress.

Building a support network at work is equally important. Having colleagues you can talk to about challenges makes difficult situations more bearable. Don’t hesitate to ask for help when you need it – most people are happy to assist if they can. Additionally, maintaining friendships outside of work provides emotional support and helps you maintain perspective on work-related problems. Sometimes just talking about what’s stressing you can help you feel better and see solutions more clearly.

Finally, developing healthy coping mechanisms is essential for long-term stress management. Some people turn to unhealthy habits like excessive drinking, smoking, or overeating when stressed. While these might provide temporary relief, they ultimately make stress worse and damage your health. Instead, try healthier alternatives such as meditation, deep breathing exercises, listening to music, or engaging in hobbies you enjoy. Learning to say “no” to additional responsibilities when you’re already overwhelmed is also an important skill that prevents stress from accumulating.

Questions 1-5: Multiple Choice

Choose the correct letter, A, B, C or D.

1. According to the passage, the “fight-or-flight response” is:
   A. always harmful to our health
   B. a natural reaction that can be beneficial in the short term
   C. only experienced by people in high-pressure jobs
   D. a sign that you should change your job immediately

2. Chronic stress is described as stress that:
   A. only affects physical health
   B. happens suddenly and unexpectedly
   C. continues over an extended period
   D. is easy to manage with simple techniques

3. The passage suggests that time management helps reduce stress by:
   A. eliminating all difficult tasks
   B. making you work faster
   C. helping you prioritise and organise tasks
   D. ensuring you never miss a deadline

4. According to the text, setting boundaries between work and personal life helps to:
   A. get promoted more quickly
   B. prevent burnout and maintain balance
   C. impress your employer
   D. reduce the amount of work you have to do

5. The passage states that exercise reduces stress by:
   A. making you too tired to worry
   B. taking time away from work
   C. lowering stress hormones and increasing endorphins
   D. helping you lose weight

Questions 6-9: True/False/Not Given

Do the following statements agree with the information given in the passage?

Write:

• TRUE if the statement agrees with the information
• FALSE if the statement contradicts the information
• NOT GIVEN if there is no information on this

6. Warning signs of stress are identical for everyone.
7. Delegating tasks to others can help with time management.
8. Checking work emails during personal time is recommended for career advancement.
9. Meditation is mentioned as a healthier alternative to unhealthy coping mechanisms.

Questions 10-13: Sentence Completion

Complete the sentences below.

Choose NO MORE THAN TWO WORDS from the passage for each answer.

10. When stressed, the body releases hormones including adrenaline and __.
11. Common physical symptoms of stress include muscle tension and __.
12. A __ during lunch can help reduce stress through physical activity.
13. Having a __ at work means having colleagues you can discuss problems with.

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PASSAGE 2 – Organisational Strategies for Stress Reduction

Độ khó: Medium (Band 6.0-7.5)

Thời gian đề xuất: 18-20 phút

While individual stress management techniques are important, organisations themselves have a crucial role to play in creating work environments that minimise unnecessary stress and support employee wellbeing. Progressive companies are increasingly recognising that investing in workplace mental health is not just ethically responsible but also makes good business sense, as stressed employees are less productive, take more sick leave, and are more likely to leave the company.

Section A

The concept of organisational stress management has evolved significantly over the past two decades. Early approaches focused primarily on teaching employees relaxation techniques or offering gym memberships, essentially placing the burden of stress management on individuals. However, modern understanding recognises that many workplace stressors are systemic – they’re built into the way organisations operate. A comprehensive approach therefore requires organisations to examine and modify their own practices, policies, and culture.

Section B

One fundamental area that organisations must address is workload management. Unrealistic deadlines, understaffing, and unclear expectations are among the most common sources of workplace stress. Companies can mitigate these issues by ensuring that project timelines are reasonable, that teams have adequate resources and personnel, and that job roles and expectations are clearly defined. Regular workload assessments can help identify departments or individuals who are overburdened before problems become serious. Some organisations have implemented workload monitoring systems that track employee hours and flag potential issues, though these must be used carefully to avoid creating a surveillance culture that itself increases stress.

Section C

Management style has a profound impact on workplace stress levels. Research consistently shows that employees working under authoritarian or micromanaging supervisors report higher stress levels than those with supportive, empowering managers. Leadership training programmes that emphasise emotional intelligence, clear communication, and constructive feedback can transform workplace culture. Managers should be trained to recognise signs of stress in their team members and to respond appropriately, whether that means redistributing work, offering support, or simply being willing to listen. The concept of “psychological safety” – where employees feel safe to speak up about problems without fear of negative consequences – is particularly important.

Section D

Flexibility in work arrangements has emerged as one of the most effective stress-reduction strategies. The traditional 9-to-5 office model doesn’t suit everyone’s circumstances or working style. Flexible working options might include compressed work weeks, where employees work longer days but fewer days per week; flexitime, where employees can choose their start and finish times within certain parameters; or remote working options. Such arrangements help employees manage personal responsibilities alongside work commitments, reducing the stress that comes from trying to juggle competing demands. The COVID-19 pandemic demonstrated that many jobs can be performed effectively from home, accelerating the adoption of flexible working arrangements.

Section E

Creating opportunities for employee participation and control can significantly reduce stress. When people have autonomy over how they complete their work, they generally feel less stressed than when every detail is prescribed for them. This doesn’t mean eliminating all structure or supervision, but rather involving employees in decisions that affect their work, soliciting their input on processes and procedures, and giving them reasonable freedom in how they approach tasks. Participatory management approaches recognise that employees often have valuable insights into how work can be done more efficiently or effectively.

Section F

Physical workspace design also influences stress levels, though it’s often overlooked. Factors such as noise levels, lighting, temperature control, and personal space all affect how people feel at work. Open-plan offices, while popular for fostering collaboration, can be significant sources of stress due to constant noise and interruptions and lack of privacy. Hybrid designs that combine open collaborative areas with quiet zones and private spaces for concentrated work tend to work better. Access to natural light, plants, and outdoor spaces has been shown to reduce stress and improve mood.

Section G

Finally, organisations can support employee wellbeing by providing access to professional support services. Employee Assistance Programmes (EAPs) offer confidential counselling and support for personal or work-related problems. These services remove barriers such as cost or difficulty finding a therapist that might otherwise prevent employees from seeking help. Some companies go further, offering on-site wellness programmes, stress management workshops, or mindfulness training. While such programmes are valuable, they work best as part of a comprehensive approach that also addresses the underlying causes of workplace stress rather than just helping employees cope with it.

Questions 14-20: Matching Headings

The passage has seven sections, A-G.

Choose the correct heading for each section from the list of headings below.

Write the correct number, i-x.

List of Headings:
i. The importance of workspace layout
ii. Early approaches to stress management
iii. Giving employees more say in their work
iv. Professional help and support systems
v. Training leaders to reduce team stress
vi. The shift toward modern organisational approaches
vii. Adapting work schedules to individual needs
viii. The financial benefits of stress reduction
ix. Managing work demands effectively
x. Technology and stress monitoring

14. Section A
15. Section B
16. Section C
17. Section D
18. Section E
19. Section F
20. Section G

Questions 21-24: Summary Completion

Complete the summary below.

Choose NO MORE THAN TWO WORDS from the passage for each answer.

Modern organisations recognise that workplace stress is often (21) __, meaning it’s built into the way companies operate. One key area is workload management, where problems like (22) __ and unclear expectations create stress. Management style is also crucial, with (23) __ creating a workplace where employees feel safe to discuss problems. Additionally, providing (24) __ in work arrangements helps employees balance work and personal life more effectively.

Questions 25-26: Multiple Choice

Choose TWO letters, A-E.

Which TWO of the following are mentioned as problems with open-plan offices?

A. They are expensive to maintain
B. They create constant noise
C. They lack privacy
D. They are difficult to heat
E. They prevent teamwork

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PASSAGE 3 – The Neuroscience of Stress and Resilience in High-Performance Environments

Độ khó: Hard (Band 7.0-9.0)

Thời gian đề xuất: 23-25 phút

The physiological and psychological mechanisms underlying stress responses in demanding professional contexts have become a subject of intensive scientific investigation, revealing complex neurobiological processes that both predispose individuals to stress-related difficulties and, paradoxically, offer pathways to enhanced resilience. Understanding these mechanisms at a neurological level provides valuable insights for developing more effective interventions, both for individuals seeking to manage their own stress responses and for organisations aiming to create neurobiologically informed workplace environments.

At the neurological level, the stress response involves intricate interactions between multiple brain regions and endocrine systems. The amygdala, an almond-shaped structure deep within the brain, serves as a threat-detection centre, constantly scanning environmental inputs for potential dangers. When a threat is perceived – whether a genuine physical danger or a work deadline – the amygdala activates the hypothalamic-pituitary-adrenal (HPA) axis, triggering the release of cortisol and other stress hormones. Simultaneously, the sympathetic nervous system is activated, producing immediate physiological changes: increased heart rate, elevated blood pressure, heightened alertness, and redirected blood flow away from non-essential systems toward muscles and brain regions associated with rapid response.

This acute stress response evolved to help our ancestors survive immediate physical threats and remains adaptive in genuinely dangerous situations. However, in modern high-pressure work environments, the same neurological machinery is activated by non-life-threatening stressors: difficult presentations, challenging negotiations, or looming deadlines. The problem intensifies when such stressors are chronic rather than acute. Prolonged elevation of cortisol has deleterious effects on the hippocampus, a brain region crucial for memory and emotional regulation, actually causing structural changes that reduce its volume. This creates a vicious cycle: stress damages the very brain structures needed to regulate stress responses, making individuals increasingly vulnerable to further stress.

The prefrontal cortex (PFC), located behind the forehead, plays a crucial but paradoxical role in stress responses. This region is responsible for executive functions: planning, decision-making, impulse control, and emotional regulation. Under moderate stress, PFC activity actually enhances, supporting improved cognitive performance – the mechanism behind the well-documented “inverted U-shaped curve” relationship between stress and performance, where moderate pressure optimises performance while excessive stress impairs it. However, when stress becomes severe or chronic, the PFC becomes compromised. High cortisol levels impair its functioning, while the hyperactive amygdala effectively “hijacks” control, prioritising rapid emotional responses over careful rational analysis. This explains why chronically stressed individuals often struggle with decision-making, planning, and emotional control – their neurological command centre is being overridden by more primitive brain structures.

Individual differences in stress vulnerability and resilience have both genetic and developmental roots. Research in epigenetics – the study of how environmental factors influence gene expression – has revealed that early-life experiences can modify stress response systems in ways that persist throughout life. Children who experience secure attachments and supportive environments develop stress response systems that are responsive but well-regulated, activating appropriately to real threats but deactivating efficiently when threats pass. Conversely, those who experience chronic adversity or inconsistent caregiving may develop hyperreactive stress systems that are easily triggered and slow to reset, creating vulnerability to stress-related problems in adulthood, including in workplace contexts. However, crucially, these patterns are not immutable; neuroplasticity – the brain’s capacity to form new neural connections and reorganise existing ones – means that interventions can reshape stress response systems even in adulthood.

Resilience – the capacity to adapt successfully despite adversity – has a neurobiological basis. Resilient individuals don’t experience less stress; rather, their brains process and respond to stress differently. Neuroimaging studies reveal that resilient individuals show stronger connectivity between the PFC and amygdala, enabling more effective top-down regulation of stress responses. They also demonstrate more adaptive activation patterns in the brain’s reward circuitry, helping maintain motivation and positive emotions even during difficult periods. Importantly, specific practices can enhance these neural circuits. Mindfulness meditation, for instance, has been shown in numerous studies to strengthen PFC-amygdala connectivity and reduce amygdala reactivity, effectively retraining the brain’s stress response systems. Regular practitioners show measurable changes in brain structure, including increased grey matter density in regions associated with self-regulation and emotional processing.

Cognitive reappraisal – the ability to reinterpret potentially threatening situations in less threatening ways – represents another neurologically grounded resilience mechanism. This skill engages the PFC to modulate amygdala responses. For example, reframing an important presentation not as a threat to be feared but as an opportunity to share valued ideas changes both the subjective experience of stress and the underlying neurological response. Training in cognitive reappraisal has been shown to produce lasting changes in neural activation patterns during stressful situations. Similarly, maintaining social connections has profound neurobiological effects; social support modulates stress hormone release and activates brain regions associated with safety and reward, providing a physiological buffer against stress.

The implications for workplace stress management are substantial. Evidence-based interventions should target not just superficial stress symptoms but the underlying neurobiological systems. This might include providing training in practices shown to enhance PFC function and reduce amygdala hyperreactivity, such as mindfulness, cognitive reappraisal techniques, or biofeedback. Organisational factors that reduce chronic stress – reasonable workloads, autonomy, supportive management, psychological safety – are not merely nice-to-have perks but necessary conditions for maintaining healthy neurobiological functioning. Work environments characterised by chronic unpredictability, lack of control, or social threat maintain employees’ stress systems in a state of chronic activation, with predictable consequences for both wellbeing and performance. Conversely, organisations that understand these neurobiological realities can design work environments and practices that support rather than undermine the brain systems underlying effective performance and psychological health.

Questions 27-31: Multiple Choice

Choose the correct letter, A, B, C or D.

27. According to the passage, the amygdala’s primary function is to:
    A. regulate cortisol production
    B. control heart rate during exercise
    C. detect potential threats in the environment
    D. manage emotional responses to happiness

28. The “inverted U-shaped curve” mentioned in the passage describes:
    A. the shape of the prefrontal cortex
    B. how stress affects memory formation
    C. the relationship between stress levels and performance
    D. patterns of cortisol release throughout the day

29. The passage suggests that epigenetics studies:
    A. prove that stress responses cannot be changed
    B. show how early experiences can affect stress systems long-term
    C. demonstrate that genetics alone determine stress vulnerability
    D. indicate that childhood has no impact on adult stress responses

30. Neuroplasticity is important because it means:
    A. the brain stops developing after childhood
    B. stress always causes permanent brain damage
    C. brain structure cannot be modified
    D. stress response systems can be reshaped in adulthood

31. Mindfulness meditation has been shown to:
    A. eliminate all stress responses
    B. strengthen connections between PFC and amygdala
    C. reduce the size of the hippocampus
    D. increase cortisol production

Questions 32-36: Matching Features

Match each researcher’s finding or concept (32-36) with the correct description (A-H).

Write the correct letter, A-H.

Findings/Concepts:
32. Prolonged cortisol elevation
33. Resilient individuals
34. Cognitive reappraisal
35. Social support
36. Chronic workplace unpredictability

Descriptions:
A. Activates reward-related brain regions and reduces stress hormones
B. Creates stronger PFC-amygdala connectivity for better stress regulation
C. Damages hippocampus structure and reduces its volume
D. Eliminates all workplace stress permanently
E. Involves reinterpreting situations in less threatening ways
F. Keeps stress systems in a state of chronic activation
G. Increases the size of the amygdala
H. Has no effect on brain structure or function

Questions 37-40: Short-answer Questions

Answer the questions below.

Choose NO MORE THAN THREE WORDS from the passage for each answer.

37. Which brain region is described as being located “behind the forehead”?
38. What term describes the brain’s ability to form new neural connections throughout life?
39. What type of training is mentioned as helping produce lasting changes in how the brain responds to stress?
40. What two organisational factors are mentioned alongside reasonable workloads as necessary for healthy neurobiological functioning?

Nhân viên văn phòng đang thực hành kỹ thuật quản lý căng thẳng trong môi trường làm việc áp lực cao

3. Answer Keys – Đáp Án

PASSAGE 1: Questions 1-13

1. B
2. C
3. C
4. B
5. C
6. FALSE
7. TRUE
8. NOT GIVEN
9. TRUE
10. cortisol
11. stomach problems
12. brisk walk
13. support network

PASSAGE 2: Questions 14-26

14. vi
15. ix
16. v
17. vii
18. iii
19. i
20. iv
21. systemic
22. unrealistic deadlines
23. psychological safety
24. flexibility
25. B
26. C

PASSAGE 3: Questions 27-40

27. C
28. C
29. B
30. D
31. B
32. C
33. B
34. E
35. A
36. F
37. prefrontal cortex / PFC
38. neuroplasticity
39. cognitive reappraisal
40. autonomy (and) supportive management

4. Giải Thích Đáp Án Chi Tiết

Passage 1 – Giải Thích

Câu 1: B

• Dạng câu hỏi: Multiple Choice
• Từ khóa: fight-or-flight response
• Vị trí trong bài: Đoạn 2, dòng 3-5
• Giải thích: Bài viết nói rõ “In the short term, this reaction can help us meet deadlines, solve problems quickly, or handle emergencies”, cho thấy đáp án B đúng. Đáp án A sai vì bài viết chỉ nói excessive stress có hại, không phải fight-or-flight response. Đáp án C và D không được đề cập.

Câu 2: C

• Dạng câu hỏi: Multiple Choice
• Từ khóa: chronic stress
• Vị trí trong bài: Đoạn 2, dòng 6-7
• Giải thích: Bài viết định nghĩa rõ “when stress becomes chronic – meaning it continues over a long period”, từ “over a long period” được paraphrase thành “over an extended period” trong đáp án C.

Câu 3: C

• Dạng câu hỏi: Multiple Choice
• Từ khóa: time management, reduce stress
• Vị trí trong bài: Đoạn 4, dòng 1-4
• Giải thích: Đoạn văn nói “Learning to prioritise tasks is crucial” và giải thích cách ưu tiên và tổ chức công việc, khớp với đáp án C.

Câu 4: B

• Dạng câu hỏi: Multiple Choice
• Từ khóa: boundaries, work and personal life
• Vị trí trong bài: Đoạn 5, dòng 1-4
• Giải thích: Bài viết nói rõ “These boundaries help ensure you have time to recharge and maintain a healthy work-life balance” và đề cập đến việc ngăn ngừa burnout, trùng khớp với đáp án B.

Câu 5: C

• Dạng câu hỏi: Multiple Choice
• Từ khóa: exercise reduces stress
• Vị trí trong bài: Đoạn 6, dòng 3-5
• Giải thích: Bài viết giải thích “Physical activity helps reduce the body’s stress hormones and stimulates the production of endorphins”, tương ứng chính xác với đáp án C.

Câu 6: FALSE

• Dạng câu hỏi: True/False/Not Given
• Từ khóa: warning signs, identical
• Vị trí trong bài: Đoạn 3, dòng 1-2
• Giải thích: Bài viết nói “These signs vary from person to person”, trái ngược hoàn toàn với “identical for everyone”, nên đáp án là FALSE.

Câu 7: TRUE

• Dạng câu hỏi: True/False/Not Given
• Từ khóa: delegating tasks, time management
• Vị trí trong bài: Đoạn 4, dòng 4-5
• Giải thích: Bài viết nói rõ “don’t be afraid to delegate less critical work to others if possible”, khẳng định delegating giúp quản lý thời gian.

Câu 8: NOT GIVEN

• Dạng câu hỏi: True/False/Not Given
• Từ khóa: checking work emails, career advancement
• Vị trí trong bài: Đoạn 5
• Giải thích: Bài viết khuyên tránh kiểm tra email công việc trong thời gian cá nhân để tránh burnout, nhưng không đề cập đến việc này có giúp thăng tiến sự nghiệp hay không.

Câu 9: TRUE

• Dạng câu hỏi: True/False/Not Given
• Từ khóa: meditation, healthier alternatives
• Vị trí trong bài: Đoạn 8, dòng 4-5
• Giải thích: Bài viết liệt kê meditation trong danh sách “healthier alternatives” thay cho unhealthy habits.

Câu 10: cortisol

• Dạng câu hỏi: Sentence Completion
• Từ khóa: hormones, adrenaline
• Vị trí trong bài: Đoạn 2, dòng 2-3
• Giải thích: Câu gốc: “our body releases hormones such as adrenaline and cortisol”

Câu 11: stomach problems

• Dạng câu hỏi: Sentence Completion
• Từ khóa: physical symptoms, muscle tension
• Vị trí trong bài: Đoạn 3, dòng 4-5
• Giải thích: Bài viết liệt kê “muscle tension, stomach problems, or frequent colds” là các physical symptoms.

Câu 12: brisk walk

• Dạng câu hỏi: Sentence Completion
• Từ khóa: lunch, physical activity, reduce stress
• Vị trí trong bài: Đoạn 6, dòng 2-3
• Giải thích: Câu gốc: “even a brisk walk during your lunch break can make a significant difference”

Câu 13: support network

• Dạng câu hỏi: Sentence Completion
• Từ khóa: colleagues, discuss problems
• Vị trí trong bài: Đoạn 7, dòng 1-2
• Giải thích: Câu gốc: “Building a support network at work… Having colleagues you can talk to about challenges”

Biểu đồ minh họa kỹ thuật quản lý thời gian và ưu tiên công việc để giảm căng thẳng

Passage 2 – Giải Thích

Câu 14: vi

• Dạng câu hỏi: Matching Headings
• Vị trí: Section A
• Giải thích: Section A thảo luận về sự tiến hóa của organisational stress management từ early approaches đến modern understanding, khớp với heading “The shift toward modern organisational approaches”.

Câu 15: ix

• Dạng câu hỏi: Matching Headings
• Vị trí: Section B
• Giải thích: Section B tập trung vào workload management, unrealistic deadlines, và understaffing – các vấn đề về managing work demands effectively.

Câu 16: v

• Dạng câu hỏi: Matching Headings
• Vị trí: Section C
• Giải thích: Section C nói về management style, leadership training programmes, và emotional intelligence – tất cả liên quan đến “Training leaders to reduce team stress”.

Câu 17: vii

• Dạng câu hỏi: Matching Headings
• Vị trí: Section D
• Giải thích: Section D thảo luận về flexibility, flexible working options, compressed work weeks, flexitime – tất cả về “Adapting work schedules to individual needs”.

Câu 18: iii

• Dạng câu hỏi: Matching Headings
• Vị trí: Section E
• Giải thích: Section E tập trung vào employee participation, autonomy, và participatory management – tương ứng với “Giving employees more say in their work”.

Câu 19: i

• Dạng câu hỏi: Matching Headings
• Vị trí: Section F
• Giải thích: Section F thảo luận về physical workspace design, open-plan offices, và workspace layout – khớp với “The importance of workspace layout”.

Câu 20: iv

• Dạng câu hỏi: Matching Headings
• Vị trí: Section G
• Giải thích: Section G nói về Employee Assistance Programmes, confidential counselling, và professional support services – tương ứng với “Professional help and support systems”.

Câu 21: systemic

• Dạng câu hỏi: Summary Completion
• Từ khóa: built into the way companies operate
• Vị trí trong bài: Section A, dòng 4-5
• Giải thích: Câu gốc: “many workplace stressors are systemic – they’re built into the way organisations operate”

Câu 22: unrealistic deadlines

• Dạng câu hỏi: Summary Completion
• Từ khóa: workload management, problems
• Vị trí trong bài: Section B, dòng 1-2
• Giải thích: Bài viết liệt kê “Unrealistic deadlines, understaffing, and unclear expectations” là common sources of workplace stress.

Câu 23: psychological safety

• Dạng câu hỏi: Summary Completion
• Từ khóa: workplace where employees feel safe
• Vị trí trong bài: Section C, dòng 6-7
• Giải thích: Câu gốc: “The concept of ‘psychological safety’ – where employees feel safe to speak up about problems”

Câu 24: flexibility

• Dạng câu hỏi: Summary Completion
• Từ khóa: work arrangements, balance work and personal life
• Vị trí trong bài: Section D, dòng 1
• Giải thích: Câu đầu của Section D: “Flexibility in work arrangements has emerged as one of the most effective stress-reduction strategies”

Câu 25 & 26: B và C

• Dạng câu hỏi: Multiple Choice (choose TWO)
• Từ khóa: problems with open-plan offices
• Vị trí trong bài: Section F, dòng 4-5
• Giải thích: Bài viết nói rõ “Open-plan offices… can be significant sources of stress due to constant noise and interruptions and lack of privacy”, tương ứng với B (constant noise) và C (lack privacy).

Passage 3 – Giải Thích

Câu 27: C

• Dạng câu hỏi: Multiple Choice
• Từ khóa: amygdala, primary function
• Vị trí trong bài: Đoạn 2, dòng 2-3
• Giải thích: Bài viết mô tả amygdala “serves as a threat-detection centre, constantly scanning environmental inputs for potential dangers”, khớp chính xác với đáp án C.

Câu 28: C

• Dạng câu hỏi: Multiple Choice
• Từ khóa: inverted U-shaped curve
• Vị trí trong bài: Đoạn 4, dòng 3-5
• Giải thích: Bài viết giải thích curve này mô tả “relationship between stress and performance, where moderate pressure optimises performance while excessive stress impairs it”.

Câu 29: B

• Dạng câu hỏi: Multiple Choice
• Từ khóa: epigenetics studies
• Vị trí trong bài: Đoạn 5, dòng 2-4
• Giải thích: Bài viết nói “early-life experiences can modify stress response systems in ways that persist throughout life”, tương ứng với đáp án B.

Câu 30: D

• Dạng câu hỏi: Multiple Choice
• Từ khóa: neuroplasticity, important
• Vị trí trong bài: Đoạn 5, dòng 9-10
• Giải thích: Bài viết nói “neuroplasticity… means that interventions can reshape stress response systems even in adulthood”, khớp với đáp án D.

Câu 31: B

• Dạng câu hỏi: Multiple Choice
• Từ khóa: mindfulness meditation, shown to
• Vị trí trong bài: Đoạn 6, dòng 6-7
• Giải thích: Bài viết nói rõ “Mindfulness meditation… has been shown… to strengthen PFC-amygdala connectivity”, tương ứng chính xác với đáp án B.

Câu 32: C

• Dạng câu hỏi: Matching Features
• Vị trí trong bài: Đoạn 3, dòng 5-6
• Giải thích: “Prolonged elevation of cortisol has deleterious effects on the hippocampus… actually causing structural changes that reduce its volume” khớp với mô tả C.

Câu 33: B

• Dạng câu hỏi: Matching Features
• Vị trí trong bài: Đoạn 6, dòng 2-4
• Giải thích: “Resilient individuals show stronger connectivity between the PFC and amygdala, enabling more effective top-down regulation” tương ứng với mô tả B.

Câu 34: E

• Dạng câu hỏi: Matching Features
• Vị trí trong bài: Đoạn 7, dòng 1-2
• Giải thích: “Cognitive reappraisal – the ability to reinterpret potentially threatening situations in less threatening ways” khớp chính xác với mô tả E.

Câu 35: A

• Dạng câu hỏi: Matching Features
• Vị trí trong bài: Đoạn 7, dòng 9-10
• Giải thích: “social support modulates stress hormone release and activates brain regions associated with safety and reward” tương ứng với mô tả A.

Câu 36: F

• Dạng câu hỏi: Matching Features
• Vị trí trong bài: Đoạn 8, dòng 8-9
• Giải thích: “Work environments characterised by chronic unpredictability… maintain employees’ stress systems in a state of chronic activation” khớp với mô tả F.

Câu 37: prefrontal cortex / PFC

• Dạng câu hỏi: Short-answer Questions
• Từ khóa: brain region, behind the forehead
• Vị trí trong bài: Đoạn 4, dòng 1
• Giải thích: Câu gốc: “The prefrontal cortex (PFC), located behind the forehead”

Câu 38: neuroplasticity

• Dạng câu hỏi: Short-answer Questions
• Từ khóa: brain’s ability, form new neural connections
• Vị trí trong bài: Đoạn 5, dòng 9-10
• Giải thích: Câu gốc: “neuroplasticity – the brain’s capacity to form new neural connections”

Câu 39: cognitive reappraisal

• Dạng câu hỏi: Short-answer Questions
• Từ khóa: training, lasting changes, brain responds to stress
• Vị trí trong bài: Đoạn 7, dòng 5-6
• Giải thích: Câu gốc: “Training in cognitive reappraisal has been shown to produce lasting changes in neural activation patterns during stressful situations”

Câu 40: autonomy (and) supportive management

• Dạng câu hỏi: Short-answer Questions
• Từ khóa: organisational factors, reasonable workloads, healthy neurobiological functioning
• Vị trí trong bài: Đoạn 8, dòng 3-5
• Giải thích: Câu gốc: “Organisational factors that reduce chronic stress – reasonable workloads, autonomy, supportive management, psychological safety”

Sơ đồ minh họa các vùng não liên quan đến phản ứng căng thẳng và cơ chế thần kinh học

5. Từ Vựng Quan Trọng Theo Passage

Passage 1 – Essential Vocabulary

Từ vựng	Loại từ	Phiên âm	Nghĩa tiếng Việt	Ví dụ từ bài	Collocation
excessive	adj	/ɪkˈsesɪv/	quá mức, thái quá	excessive stress can have serious consequences	excessive pressure, excessive workload
chronic	adj	/ˈkrɒnɪk/	mãn tính, kéo dài	when stress becomes chronic	chronic illness, chronic pain
overwhelmed	adj	/ˌəʊvəˈwelmd/	bị choáng ngợp, quá tải	feeling overwhelmed	feel overwhelmed, become overwhelmed
prioritise	verb	/praɪˈɒrɪtaɪz/	ưu tiên, sắp xếp thứ tự	learning to prioritise tasks	prioritise tasks, prioritise health
delegate	verb	/ˈdelɪɡeɪt/	ủy thác, giao việc	delegate less critical work	delegate responsibility, delegate authority
boundaries	noun	/ˈbaʊndəriz/	ranh giới, giới hạn	creating boundaries between work and personal life	set boundaries, establish boundaries
burnout	noun	/ˈbɜːnaʊt/	kiệt sức, cạn kiệt năng lượng	this can lead to burnout	experience burnout, prevent burnout
recharge	verb	/ˌriːˈtʃɑːdʒ/	nạp lại năng lượng	time to recharge	recharge batteries, recharge energy
stimulates	verb	/ˈstɪmjʊleɪts/	kích thích, thúc đẩy	stimulates the production of endorphins	stimulate growth, stimulate interest
bearable	adj	/ˈbeərəbl/	có thể chịu đựng được	makes difficult situations more bearable	barely bearable, more bearable
perspective	noun	/pəˈspektɪv/	góc nhìn, quan điểm	maintain perspective on problems	gain perspective, put into perspective
accumulating	verb	/əˈkjuːmjʊleɪtɪŋ/	tích tụ, chồng chất	prevents stress from accumulating	accumulate knowledge, accumulate wealth

Passage 2 – Essential Vocabulary

Từ vựng	Loại từ	Phiên âm	Nghĩa tiếng Việt	Ví dụ từ bài	Collocation
progressive	adj	/prəˈɡresɪv/	tiến bộ, tiên tiến	progressive companies	progressive approach, progressive policies
systemic	adj	/sɪˈstemɪk/	mang tính hệ thống	stressors are systemic	systemic problem, systemic change
mitigate	verb	/ˈmɪtɪɡeɪt/	giảm nhẹ, làm dịu	companies can mitigate these issues	mitigate risk, mitigate impact
overburdened	adj	/ˌəʊvəˈbɜːdnd/	quá tải, gánh nặng quá mức	individuals who are overburdened	overburdened staff, overburdened system
authoritarian	adj	/ɔːˌθɒrɪˈteəriən/	độc đoán, chuyên quyền	authoritarian supervisors	authoritarian style, authoritarian regime
empowering	adj	/ɪmˈpaʊərɪŋ/	trao quyền, khuyến khích	supportive, empowering managers	empowering employees, empowering leadership
psychological safety	noun phrase	/ˌsaɪkəˈlɒdʒɪkl ˈseɪfti/	sự an toàn tâm lý	concept of psychological safety	create psychological safety, promote psychological safety
juggle	verb	/ˈdʒʌɡl/	tung hứng, cân đối	trying to juggle competing demands	juggle responsibilities, juggle priorities
autonomy	noun	/ɔːˈtɒnəmi/	quyền tự chủ, độc lập	have autonomy over their work	personal autonomy, professional autonomy
soliciting	verb	/səˈlɪsɪtɪŋ/	yêu cầu, xin ý kiến	soliciting their input	solicit feedback, solicit opinions
fostering	verb	/ˈfɒstərɪŋ/	nuôi dưỡng, khuyến khích	popular for fostering collaboration	foster development, foster relationships
underlying	adj	/ˌʌndəˈlaɪɪŋ/	cơ bản, tiềm ẩn	underlying causes of stress	underlying problem, underlying issue
confidential	adj	/ˌkɒnfɪˈdenʃl/	bí mật, riêng tư	confidential counselling	confidential information, strictly confidential

Passage 3 – Essential Vocabulary

Từ vựng	Loại từ	Phiên âm	Nghĩa tiếng Việt	Ví dụ từ bài	Collocation
neurobiological	adj	/ˌnjʊərəʊbaɪəˈlɒdʒɪkl/	thuộc về thần kinh sinh học	neurobiological processes	neurobiological mechanisms, neurobiological research
predispose	verb	/ˌpriːdɪˈspəʊz/	khiến dễ mắc, làm cho thiên về	predispose individuals to difficulties	predispose to illness, genetically predisposed
resilience	noun	/rɪˈzɪliəns/	khả năng phục hồi, sức bền	pathways to enhanced resilience	build resilience, demonstrate resilience
intricate	adj	/ˈɪntrɪkət/	phức tạp, rắc rối	intricate interactions	intricate details, intricate system
amygdala	noun	/əˈmɪɡdələ/	hạch hạnh nhân (não)	the amygdala serves as threat-detection	amygdala activation, overactive amygdala
hypothalamic-pituitary-adrenal axis	noun phrase	/ˌhaɪpəʊθəˈlæmɪk pɪˈtuːɪtəri əˈdriːnl ˈæksɪs/	trục dưới đồi-tuyến yên-thượng thận	activates the HPA axis	HPA axis activation, HPA axis dysfunction
deleterious	adj	/ˌdeləˈtɪəriəs/	có hại, gây tổn hại	deleterious effects on the hippocampus	deleterious impact, deleterious consequences
prefrontal cortex	noun phrase	/ˌpriːˈfrʌntl ˈkɔːteks/	vỏ não trước trán	the prefrontal cortex plays crucial role	prefrontal cortex activity, prefrontal cortex development
impairs	verb	/ɪmˈpeəz/	làm suy yếu, làm hỏng	excessive stress impairs it	impair function, impair judgment
epigenetics	noun	/ˌepɪdʒəˈnetɪks/	di truyền biểu sinh	research in epigenetics	epigenetics research, epigenetics studies
neuroplasticity	noun	/ˌnjʊərəʊplæˈstɪsəti/	tính dẻo dai thần kinh	neuroplasticity means interventions can reshape	brain neuroplasticity, enhance neuroplasticity
connectivity	noun	/ˌkɒnekˈtɪvəti/	kết nối, sự liên kết	stronger connectivity between PFC and amygdala	brain connectivity, neural connectivity
cognitive reappraisal	noun phrase	/ˈkɒɡnətɪv ˌriːəˈpreɪzl/	đánh giá lại nhận thức	cognitive reappraisal represents resilience mechanism	use cognitive reappraisal, cognitive reappraisal skills
modulates	verb	/ˈmɒdjʊleɪts/	điều chỉnh, điều hòa	social support modulates stress hormone	modulate response, modulate activity
biofeedback	noun	/ˌbaɪəʊˈfiːdbæk/	phản hồi sinh học	training such as biofeedback	biofeedback training, biofeedback techniques
predictable	adj	/prɪˈdɪktəbl/	có thể dự đoán được	with predictable consequences	predictable pattern, predictable outcome
undermine	verb	/ˌʌndəˈmaɪn/	làm suy yếu, phá hoại	rather than undermine brain systems	undermine confidence, undermine efforts

Kết Bài

Chủ đề “How to manage stress in high-pressure jobs” không chỉ là một trong những chủ đề phổ biến trong IELTS Reading mà còn mang tính ứng dụng cao trong cuộc sống và công việc. Qua bộ đề thi mẫu này, bạn đã được trải nghiệm một bài thi IELTS Reading hoàn chỉnh với ba passages được thiết kế bài bản theo đúng format Cambridge IELTS, tăng dần độ khó từ Easy sang Medium và Hard.

Ba passages đã cung cấp đầy đủ các góc độ về quản lý căng thẳng: từ các kỹ thuật cơ bản dành cho cá nhân, đến chiến lược cấp tổ chức, và cuối cùng là hiểu biết sâu về cơ chế thần kinh học. Bạn đã được luyện tập với 7 dạng câu hỏi khác nhau, bao gồm Multiple Choice, True/False/Not Given, Matching Headings, Summary Completion, và nhiều dạng khác – tất cả đều là những dạng câu hỏi xuất hiện thường xuyên trong kỳ thi thật.

Phần đáp án chi tiết kèm giải thích đã giúp bạn hiểu rõ cách xác định thông tin trong bài, nhận biết paraphrase, và áp dụng các kỹ thuật làm bài hiệu quả. Bảng từ vựng được phân tích kỹ lưỡng với phonetics, nghĩa tiếng Việt, ví dụ và collocations sẽ giúp bạn mở rộng vốn từ vựng học thuật và sử dụng chúng một cách tự nhiên.

Hãy sử dụng bộ đề thi này như một công cụ luyện tập thực chiến, phân tích kỹ các dạng câu hỏi, và rút ra bài học riêng cho mình. Việc làm đi làm lại các bài thi mẫu chất lượng cao như thế này sẽ giúp bạn tự tin hơn khi bước vào phòng thi IELTS thực sự. Chúc bạn đạt được band điểm mong muốn trong kỳ thi IELTS sắp tới.