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Ac\u0131badem Eski\u015fehir Hastanesi Uzman Psikologu Yelda \u00d6ge, gen\u00e7lerin hayat\u0131n\u0131n d\u00f6n\u00fcm noktalar\u0131ndan biri olan ve say\u0131s\u0131 g\u00fcnler kalan YGS i\u00e7in say\u0131l\u0131 g\u00fcn kala s\u0131nav stresi ve stresi kontrol alt\u0131na alma yollar\u0131n\u0131 anlatt\u0131.<\/p>\n
\u00d6zellikle bu d\u00f6nemde gen\u00e7lerin ya\u015fad\u0131\u011f\u0131 a\u015f\u0131r\u0131 s\u0131nav kayg\u0131s\u0131, psikolojik ve fizyolojik sorunlar\u0131n ortaya \u00e7\u0131kmas\u0131na neden olabiliyor. S\u0131navlar yakla\u015f\u0131rken ya\u015fanan kar\u0131n a\u011fr\u0131s\u0131, heyecan ve \u00f6fke art\u0131\u015f\u0131 \u00f6\u011frencilerin ba\u015far\u0131lar\u0131n\u0131 olumsuz y\u00f6nde etkileyebiliyor. S\u0131nav stresi ve stresi kontrol alt\u0131na alma yollar\u0131n\u0131 anlatan Ac\u0131badem Eski\u015fehir Hastanesi Uzman Psikologu Yelda \u00d6ge, kayg\u0131n\u0131n, bireyin herhangi bir uyaran\u0131 tehdit ve tehlike olarak alg\u0131lamas\u0131 durumu oldu\u011funu belirtti. \u00d6ge, \u201cKayg\u0131 s\u00f6z konusu oldu\u011funda akla ilk gelen \u00e7a\u011fr\u0131\u015f\u0131mlar endi\u015fe, korku, gerilim, \u00e7aresizlik gibi durumlard\u0131r. S\u0131nav kayg\u0131s\u0131 ise bireyin daha \u00f6ncesinde \u00f6\u011frenmi\u015f oldu\u011fu her t\u00fcrl\u00fc bilgiyi s\u0131nav esnas\u0131nda kullanmas\u0131n\u0131 engelleyen ve performans\u0131n\u0131 olumsuz \u015fekilde etkileyen yo\u011fun ve zarar verici kayg\u0131 t\u00fcr\u00fcd\u00fcr. S\u0131nav kayg\u0131s\u0131 asl\u0131nda performans kayb\u0131na y\u00f6nelik bir korkudur. S\u0131nav kayg\u0131s\u0131n\u0131 ya\u015fayan bireylerin gelece\u011fe y\u00f6nelik d\u00fc\u015f\u00fcnce, inan\u00e7 ve beklentileri hep olumsuz y\u00f6ndedir. Bu olumsuzluk yo\u011fun duygulan\u0131mla birlikte bireye zarar vermekte ve ki\u015finin bedeninde olumsuz de\u011fi\u015fimler ya\u015famas\u0131na sebep olmaktad\u0131r\u201d diye belirtti.<\/p>\n
SINAV KAYGISI KEND\u0130N\u0130 NASIL BELL\u0130 EDER?<\/p>\n
S\u0131nav kayg\u0131s\u0131 ya\u015fanan 4 farkl\u0131 alandaki belirtileri, bili\u015fsel (zihinsel) belirtiler, fizyolojik belirtiler, duygusal belirtiler ve davran\u0131\u015fsal belirtiler olarak anlatan Yelda \u00d6ge, bunlar\u0131 \u015f\u00f6yle ifade etti;<\/p>\n
Bili\u015fsel (zihinsel) belirtiler, s\u0131nav kayg\u0131s\u0131n\u0131 ya\u015fayan bireylerin en temel \u00f6zelli\u011fi felaket yorumlar\u0131n\u0131 i\u00e7eren inan\u00e7 ve d\u00fc\u015f\u00fcncelerinin olmas\u0131d\u0131r. \u00d6rne\u011fin; \u2019\u2019Yapamayaca\u011f\u0131m, ba\u015far\u0131s\u0131z olaca\u011f\u0131m, rezil olaca\u011f\u0131m, k\u00f6t\u00fc not alaca\u011f\u0131m” \u015feklindeki inan\u00e7 ve d\u00fc\u015f\u00fcnceler bireyin kayg\u0131s\u0131n\u0131 artt\u0131rmaktad\u0131r. S\u0131nav kayg\u0131s\u0131 ya\u015fayan ki\u015finin herhangi bir \u015feye odaklanmas\u0131 olduk\u00e7a g\u00fc\u00e7t\u00fcr ve s\u0131k s\u0131k dikkat da\u011f\u0131n\u0131kl\u0131\u011f\u0131 ya\u015famaktad\u0131r. Yo\u011fun bir \u015fekilde unutkanl\u0131k ya\u015famas\u0131, s\u0131nav sorular\u0131n\u0131 okuyup anlamada g\u00fc\u00e7l\u00fck \u00e7ekmesi, konular\u0131 hat\u0131rlamada ve d\u00fc\u015f\u00fcncelerini organize etmede g\u00fc\u00e7l\u00fck \u00e7ekmesi bireyin s\u0131nav kayg\u0131s\u0131n\u0131n bili\u015fsel belirtilerini yo\u011fun bir \u015fekilde ya\u015fad\u0131\u011f\u0131n\u0131 g\u00f6stermektedir. Fizyolojik belirtiler ise, yo\u011fun kayg\u0131yla birlikte birey kalp at\u0131\u015flar\u0131nda h\u0131zlanma, kaslarda gerginlik, y\u00fcz\u00fcn k\u0131zarmas\u0131, a\u011f\u0131z kurulu\u011fu, terleme, titreme, mide ve ba\u011f\u0131rsaklar\u0131n hareketlenmesi, nefes al\u0131p veri\u015fin h\u0131zlanmas\u0131, s\u0131k idrara gitme iste\u011fi gibi bedensel de\u011fi\u015fimler ya\u015famaya ba\u015flar. Bunlar kayg\u0131n\u0131n fizyolojik belirtileridir. Duygusal belirtiler, s\u0131nav kayg\u0131s\u0131, gerginlik, sinirlilik, karamsarl\u0131k, korku (hata yapmaktan korkmak), endi\u015fe (s\u0131nav s\u00fcresinin yetmeyece\u011fine ili\u015fkin), heyecan, kontrol\u00fc kaybetme korkusu ve \u00e7aresizlik gibi duygusal de\u011fi\u015fimlere neden olur. Davran\u0131\u015fsal belirtiler de, s\u0131nav kayg\u0131s\u0131 ya\u015fayan ki\u015fi s\u0131k s\u0131k ka\u00e7ma ve ka\u00e7\u0131nma davran\u0131\u015flar\u0131n\u0131 g\u00f6sterir. Ka\u00e7ma davran\u0131\u015f\u0131 genellikle ders \u00e7al\u0131\u015fmay\u0131 b\u0131rakma, s\u0131nav\u0131 yar\u0131da b\u0131rakma \u015feklinde meydana gelirken; ka\u00e7\u0131nma davran\u0131\u015f\u0131 ise ders \u00e7al\u0131\u015fmay\u0131 erteleme, s\u0131nava girmeme \u015feklinde meydana gelmektedir.\u201d<\/p>\n
SINAV KAYGISIYLA BA\u015eA \u00c7IKMA YOLLARI NELERD\u0130R?<\/p>\n
Ac\u0131badem Eski\u015fehir Hastanesi Uzman Psikologu Yelda \u00d6ge, s\u0131nav kayg\u0131s\u0131yla ba\u015fa \u00e7\u0131kma yollar\u0131n\u0131 ise \u015f\u00f6yle s\u0131ralad\u0131;<\/p>\n
S\u0131nava \u00e7al\u0131\u015fm\u0131\u015f, bilgi eksikli\u011fi ortadan kalkm\u0131\u015f, haz\u0131rlanm\u0131\u015f bir \u015fekilde girmeye \u00f6zen g\u00f6sterin. S\u0131nava girerken asla son ana kadar \u00e7al\u0131\u015fmay\u0131n, konulara son dakika g\u00f6z atmay\u0131n. S\u0131navdan \u00f6nce uyku, beslenme, dinlenmek gibi fizyolojik ihtiya\u00e7lar\u0131n\u0131z\u0131 iyi kar\u015f\u0131lay\u0131n. S\u0131nav \u00f6ncesinde ve s\u0131ras\u0131nda olumsuz d\u00fc\u015f\u00fcnce ve inan\u00e7lar\u0131n\u0131z\u0131 s\u0131k s\u0131k sorgulay\u0131n. Bu d\u00fc\u015f\u00fcnce ve inan\u00e7lar sizin i\u00e7in ne kadar ger\u00e7ek\u00e7i bunun fark\u0131na varmaya \u00e7al\u0131\u015f\u0131n. \u00d6rne\u011fin; \u201cBu s\u0131navda ba\u015far\u0131l\u0131 olamayaca\u011f\u0131m\u201d yerine\u2019\u2019 Bu s\u0131navda ba\u015far\u0131l\u0131 olabilmek i\u00e7in elimden geleni yapaca\u011f\u0131m\u2019\u2019 \u015feklinde do\u011fru d\u00fc\u015f\u00fcnce kal\u0131plar\u0131n\u0131 yerle\u015ftirmeye \u00e7al\u0131\u015f\u0131n. S\u0131nav kayg\u0131s\u0131yla ba\u015fa \u00e7\u0131kabilmek i\u00e7in en \u00f6nemli ad\u0131m kayg\u0131n\u0131z\u0131 bast\u0131rmaya de\u011fil, onu kabul etmeye ve tan\u0131maya \u00e7al\u0131\u015f\u0131n. Son olarak ta yukar\u0131da s\u0131ralam\u0131\u015f oldu\u011fumuz s\u0131nav kayg\u0131s\u0131n\u0131n bili\u015fsel, fizyolojik, duygusal ve davran\u0131\u015fsal belirtilerini yo\u011fun bir \u015fekilde ya\u015f\u0131yorsan\u0131z ve bunlarla ba\u015fa \u00e7\u0131kmay\u0131 deneyip de ba\u015far\u0131s\u0131z olduysan\u0131z mutlaka bir uzmandan yard\u0131m isteyiniz.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
UZMAN PS\u0130KOLOGU YELDA \u00d6GE<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12600],"tags":[14404,53477,15257,13574,3008,53476],"class_list":["post-381835","post","type-post","status-publish","format-standard","hentry","category-egitim-2","tag-nasil","tag-alabilirsiniz","tag-altina","tag-kontrol","tag-sinav","tag-stresinizi"],"_links":{"self":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/381835","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=381835"}],"version-history":[{"count":0,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/381835\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=381835"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=381835"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=381835"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}