Uzman Klinik Psikolog Dila So\u011fanc\u0131, \u201cBedensel uygulamalarda g\u00fcnl\u00fck, s\u0131nav \u00f6ncesi ve s\u0131nav an\u0131nda uygulanan nefes egzersizi, do\u011fru nefes, diferansiyel gev\u015feme, g\u00f6rselle\u015ftirme tekni\u011fi egzersizleri hissedilen kayg\u0131y\u0131, dikkat da\u011f\u0131n\u0131kl\u0131\u011f\u0131n\u0131, odaklanamamay\u0131 azaltacakt\u0131r. Sizi gerilime sokan, s\u0131nav kayg\u0131n\u0131z\u0131 y\u00fckselten olay\u0131n kendisinin stres verici \u00f6zelli\u011fi de\u011fil, olay\u0131 de\u011ferlendiri\u015f bi\u00e7iminiz olu\u015fudur\u201d dedi.<\/p>\n
Medicana Samsun Hastanesinden Uzman Psikolog Dila So\u011fanc\u0131 s\u0131nav kayg\u0131s\u0131 ya\u015fayan \u00f6\u011frencilere \u00f6nerilerde bulundu. S\u0131nav kayg\u0131s\u0131 belirtilerinden bahseden So\u011fanc\u0131, \u201cS\u0131navdan bir \u00f6nceki gece uyuyam\u0131yorsan\u0131z, s\u0131navda heyecanlan\u0131p \u00e7ok iyi \u00e7al\u0131\u015fm\u0131\u015f oldu\u011funuz ve bildi\u011finiz halde ba\u015far\u0131l\u0131 olam\u0131yorsan\u0131z, s\u0131nav s\u0131ras\u0131nda midenizde, kar\u0131n b\u00f6lgenizde gerilme ya da rahats\u0131zl\u0131k oluyorsa, s\u0131nav s\u0131ras\u0131nda so\u011fuk terleme ve ba\u015f a\u011fr\u0131lar\u0131 \u00e7ekiyorsan\u0131z, s\u0131nav s\u0131ras\u0131nda zihninizin dondu\u011funu bulan\u0131kla\u015ft\u0131\u011f\u0131n\u0131 ve tam olarak d\u00fc\u015f\u00fcnemedi\u011finizi hissediyorsan\u0131z, s\u0131nav s\u0131ras\u0131nda bildiklerinizi de unutuyorsan\u0131z, sorular\u0131 oldu\u011fundan daha zor gibi alg\u0131l\u0131yor ve asl\u0131nda basit olan cevaplar\u0131 ka\u00e7\u0131r\u0131yorsan\u0131z, dikkatsizlik y\u00fcz\u00fcnden \u00e7ok say\u0131da hata yap\u0131yorsan\u0131z, hi\u00e7 beklemedi\u011finiz halde s\u0131navdan \u00e7ok k\u00f6t\u00fc bir not ald\u0131ysan\u0131z, \u00e7al\u0131\u015fman\u0131za ra\u011fmen k\u00f6t\u00fc notlar al\u0131yor ve kendinize olan g\u00fcveninizi yitiriyorsan\u0131z, s\u0131nav zamanlar\u0131 size kabus gibi geliyorsa s\u0131nav kayg\u0131s\u0131 ya\u015f\u0131yor olabilirsiniz\u201d diye konu\u015ftu.<\/p>\n
\u201cS\u0131nav kayg\u0131lar\u0131 hayat\u0131 etkiler\u201d<\/p>\n
Ya\u015fan\u0131lan kayg\u0131n\u0131n s\u0131nav ba\u015far\u0131s\u0131na ve \u00f6\u011frencinin hayat\u0131na etkisini anlatan So\u011fanc\u0131, \u201c\u00d6\u011frenilen bilgiler transfer etmekte, okudu\u011funu anlama ve d\u00fc\u015f\u00fcnceleri organize etmede zorluk ya\u015fan\u0131r. Dikkatte daralma ve azalma olur. Dikkat s\u0131nav\u0131n i\u00e7eri\u011fine de\u011fil, s\u0131nav\u0131n kendisine ve ba\u011fl\u0131 olarak ya\u015fananlara odaklan\u0131r. Zihinsel beceriler zay\u0131flar. Bilgilerin hat\u0131rlanmas\u0131 engellenir. Enerji t\u00fckenir ve israf edilmi\u015f olur ve fiziksel rahats\u0131zl\u0131klar\u0131n ortaya \u00e7\u0131kmas\u0131na neden olur\u201d \u015feklinde konu\u015ftu.<\/p>\n
\u201cS\u0131nav kayg\u0131s\u0131yla ba\u015fa \u00e7\u0131kabilirsiniz\u201d<\/p>\n
S\u0131nav kayg\u0131s\u0131yla zihinsel ve bedensel uygulamalar ile ba\u015fa \u00e7\u0131kabilece\u011fini kaydeden So\u011fanc\u0131, \u201cZihinsel uygulamalarda, olumsuz c\u00fcmleleri ger\u00e7ek\u00e7i c\u00fcmlelerle de\u011fi\u015ftirin. Olumsuz benlik konu\u015fmas\u0131, \u2018ne yaparsam yapay\u0131m ba\u015far\u0131l\u0131 olamayaca\u011f\u0131m\u2019 olumlu benlik konu\u015fmas\u0131 \u2018iyi \u00e7al\u0131\u015f\u0131rsam bu s\u0131nav\u0131 ge\u00e7ebilirim\u2019 \u015feklindedir. Bedensel uygulamalarda g\u00fcnl\u00fck, s\u0131nav \u00f6ncesi ve s\u0131nav an\u0131nda uygulanan nefes egzersizi, do\u011fru nefes, diferansiyel gev\u015feme, g\u00f6rselle\u015ftirme tekni\u011fi egzersizleri hissedilen kayg\u0131y\u0131, dikkat da\u011f\u0131n\u0131kl\u0131\u011f\u0131n\u0131, odaklanamamay\u0131 azaltacakt\u0131r. Sizi gerilime sokan, s\u0131nav kayg\u0131n\u0131z\u0131 y\u00fckselten olay\u0131n kendisinin stres verici \u00f6zelli\u011fi de\u011fil, olay\u0131 de\u011ferlendiri\u015f bi\u00e7iminiz olu\u015fudur\u201d ifadelerini kulland\u0131.<\/p>\n","protected":false},"excerpt":{"rendered":"
UZMAN KL\u0130N\u0130K PS\u0130KOLOG D\u0130LA SO\u011eANCI, \u201cBEDENSEL UYGULAMALARDA G\u00dcNL\u00dcK, SINAV \u00d6NCES\u0130 VE SINAV ANINDA UYGULANAN NEFES EGZERS\u0130Z\u0130, DO\u011eRU NEFES, D\u0130FERANS\u0130YEL GEV\u015eEME, G\u00d6RSELLE\u015eT\u0130RME TEKN\u0130\u011e\u0130 EGZERS\u0130ZLER\u0130 H\u0130SSED\u0130LEN KAYGIYI, D\u0130KKAT DA\u011eINIKLI\u011eINI, ODAKLANAMAMAYI AZALTACAKTIR. S\u0130Z\u0130 GER\u0130L\u0130ME SOKAN, SINAV KAYGINIZI Y\u00dcKSELTEN OLAYIN KEND\u0130S\u0130N\u0130N STRES VER\u0130C\u0130 \u00d6ZELL\u0130\u011e\u0130 DE\u011e\u0130L, OLAYI DE\u011eERLEND\u0130R\u0130\u015e B\u0130\u00c7\u0130M\u0130N\u0130Z OLU\u015eUDUR\u201d DED\u0130.<\/p>\n","protected":false},"author":1,"featured_media":168987,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[7265,40590,37244,4989],"class_list":["post-168986","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-basariya","tag-cevirin","tag-kaygisini","tag-sinav"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/06\/sinav-kaygisini-basariya-cevirin_dcc36a0.jpg?fit=534%2C800","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-HXA","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/168986","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/comments?post=168986"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/168986\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/168987"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=168986"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=168986"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=168986"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}