{"id":2786,"date":"2023-10-25T20:29:07","date_gmt":"2023-10-25T17:29:07","guid":{"rendered":"http:\/\/localhost\/www\/wordpress\/?p=2761"},"modified":"2024-03-16T17:04:12","modified_gmt":"2024-03-16T14:04:12","slug":"sinav-kaygisi","status":"publish","type":"post","link":"https:\/\/ankarapsikoterapi.com\/index.php\/2023\/10\/25\/sinav-kaygisi\/","title":{"rendered":"S\u0131nav Kayg\u0131s\u0131"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">S\u0131nav kayg\u0131s\u0131, \u00f6\u011frencinin s\u0131nav \u00f6ncesinde bilgiyi etkin \u015fekilde kullanmas\u0131n\u0131 engelleyecek d\u00fczeyde<br>yo\u011fun kayg\u0131 ya\u015famas\u0131 durumudur. Bu kayg\u0131, s\u0131nav sonucunda ba\u015far\u0131s\u0131z olaca\u011f\u0131na dair olumsuz<br>inan\u00e7lar, negatif d\u00fc\u015f\u00fcnceler, olumsuz telkinler, yo\u011fun kayg\u0131lanma duygular\u0131 ve buna ba\u011fl\u0131 fizyolojik<br>belirtilerle kendini g\u00f6sterir. S\u0131nav kayg\u0131s\u0131yla birlikte ortaya \u00e7\u0131kan olumsuz duygular ve d\u00fc\u015f\u00fcnceler<br>\u015funlar olabilir:<br><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bu s\u0131navda ba\u015far\u0131l\u0131 olamayaca\u011f\u0131m.<\/li>\n\n\n\n<li>Kesin s\u0131nav sonucunda her \u015fey berbat olacak.<\/li>\n\n\n\n<li>S\u0131nava giren herkes benden daha zeki.<\/li>\n\n\n\n<li>Bildi\u011fim her \u015feyi s\u0131nava girdi\u011fim anda unutaca\u011f\u0131m gibi geliyor.<\/li>\n\n\n\n<li>Bu s\u0131nav\u0131 kazanamazsam hayat\u0131m mahvolur.<\/li>\n\n\n\n<li>Ba\u015far\u0131s\u0131z olursam ailemin ve arkada\u015flar\u0131m\u0131n y\u00fcz\u00fcne nas\u0131l bakar\u0131m?<\/li>\n\n\n\n<li>Kendimi \u00e7ok yetersiz buluyorum.<\/li>\n\n\n\n<li>Kafam bombo\u015f gibi, sanki hi\u00e7bir \u015fey bilmiyorum.<\/li>\n\n\n\n<li>Ba\u015fkalar\u0131n\u0131n durumu benden \u00e7ok daha iyi, ben beceremiyorum.<br>S\u0131nav kayg\u0131s\u0131na e\u015flik eden fiziksel duyumsamalar \u015funlar olabilir:<\/li>\n\n\n\n<li>Kalbim yerinden f\u0131rlayacak gibi \u00e7arp\u0131yor.<\/li>\n\n\n\n<li>Kusacak gibi oluyorum, midem bulan\u0131yor.<\/li>\n\n\n\n<li>Kendimi \u00e7ok k\u00f6t\u00fc hissediyorum.<\/li>\n\n\n\n<li>Nefes alam\u0131yorum, ba\u015f\u0131m d\u00f6n\u00fcyor, yapamayaca\u011f\u0131m.<\/li>\n\n\n\n<li>Elim aya\u011f\u0131m birbirine dola\u015f\u0131yor, so\u011fuk so\u011fuk terliyorum.<\/li>\n\n\n\n<li>G\u00f6z\u00fcm karar\u0131yor, hi\u00e7bir \u015fey hat\u0131rlam\u0131yorum.<br><br>S\u0131nav kayg\u0131s\u0131 ya\u015fayan ki\u015filerde uykusuzluk, sinirlilik, gerginlik, heyecanl\u0131l\u0131k, kar\u0131n a\u011fr\u0131s\u0131, solunum<br>s\u0131k\u0131nt\u0131s\u0131, karamsarl\u0131k, bitkinlik, kabuslar g\u00f6rme, hatta s\u0131navdan bir gece \u00f6nce uyuyamama gibi<br>belirtiler g\u00f6r\u00fclebilir. S\u0131nav salonunda beklerken ellerde terleme, \u00e7arp\u0131nt\u0131 hissi, ba\u015f a\u011fr\u0131s\u0131, kar\u0131n<br>a\u011fr\u0131s\u0131, bildiklerini unutma korkusu, cevap ka\u011f\u0131d\u0131n\u0131 kayd\u0131rma, do\u011fru bildi\u011fini yanl\u0131\u015f \u015f\u0131kka i\u015faret etme<br>gibi belirtiler de ya\u015fanabilir. S\u0131nav ba\u015flad\u0131\u011f\u0131 anda ise okuduklara odaklanamama, sorular\u0131 kavrama<br>g\u00fc\u00e7l\u00fc\u011f\u00fc, bildi\u011fini yanl\u0131\u015f yapma korkusu, k\u00f6t\u00fc not alma beklentisi, d\u00fc\u015f\u00fcnemez olma hali,<br>d\u00fc\u015f\u00fcncelerin da\u011f\u0131n\u0131kl\u0131\u011f\u0131, s\u00fcrenin yetersiz olaca\u011f\u0131 d\u00fc\u015f\u00fcncesi, zor sorunlarla kar\u015f\u0131la\u015f\u0131nca yo\u011fun<br>endi\u015fe ve hatta panik durumu gibi fizyolojik belirtiler ortaya \u00e7\u0131kabilir.<br><br>S\u0131nav kayg\u0131s\u0131n\u0131n ba\u015far\u0131s\u0131zl\u0131k getirmesinde dikkatin toplanamamas\u0131 esas neden olarak g\u00f6sterilir.<br>Dikkat, s\u0131navdan b\u00f6l\u00fcnerek ba\u015fka konulara y\u00f6nelir ve ki\u015fi kendini olumsuz olas\u0131l\u0131klara kitler. Kendi<br>performans\u0131n\u0131 ba\u015fkalar\u0131yla kar\u015f\u0131la\u015ft\u0131rma ve kendi yetersiz ba\u015far\u0131s\u0131n\u0131 a\u015fa\u011f\u0131lama da performans\u0131<br>olumsuz etkiler.<br><br><br>S\u0131nav kayg\u0131s\u0131n\u0131 gidermeye y\u00f6nelik \u00e7al\u0131\u015fmalar \u015funlar\u0131 i\u00e7erebilir:<br><\/li>\n<\/ul>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Kendinin fark\u0131nda olma: S\u0131nav kayg\u0131s\u0131n\u0131n fark\u0131nda olmak ve kayg\u0131y\u0131 tan\u0131mak \u00f6nemlidir.<\/li>\n\n\n\n<li>Kayg\u0131 nedenlerinin fark\u0131nda olma: Kendi kayg\u0131 nedenlerini belirlemek ve bu nedenlerle ilgili<br>fark\u0131ndal\u0131k geli\u015ftirmek yard\u0131mc\u0131 olabilir.<\/li>\n\n\n\n<li>Kendine g\u00fcven: Kendine g\u00fcven duygusunu g\u00fc\u00e7lendirmek i\u00e7in ge\u00e7mi\u015f ba\u015far\u0131lar\u0131 hat\u0131rlamak ve<br>pozitif deneyimlere odaklanmak \u00f6nemlidir.<\/li>\n\n\n\n<li>\u00c7evrenin olumsuz etkisinde kalmama: Olumsuz etkilerden uzak durmak, pozitif ve destekleyici<br>bir \u00e7evre olu\u015fturmak kayg\u0131y\u0131 azaltabilir.<\/li>\n\n\n\n<li>Hedefini belirleme: S\u0131navda ba\u015far\u0131l\u0131 olmak i\u00e7in ger\u00e7ek\u00e7i hedefler belirlemek \u00f6nemlidir.<\/li>\n\n\n\n<li>Hedefe odaklanma: Dikkati s\u0131nav hedefine odaklamak, ba\u015fka d\u00fc\u015f\u00fcncelerden uzakla\u015fmak<br>yard\u0131mc\u0131 olabilir.<\/li>\n\n\n\n<li>Olumsuz d\u00fc\u015f\u00fcnceleri olumluya \u00e7evirme: Olumsuz d\u00fc\u015f\u00fcnceleri yakalamak ve bunlar\u0131 olumlu<br>d\u00fc\u015f\u00fcncelere d\u00f6n\u00fc\u015ft\u00fcrmek, kayg\u0131y\u0131 azaltmaya yard\u0131mc\u0131 olabilir.<\/li>\n\n\n\n<li>Nefes egzersizleri ile rahatlama: Derin nefes alma, gev\u015feme teknikleri ve meditasyon gibi nefes<br>egzersizleri kayg\u0131y\u0131 azaltmada etkili olabilir.<\/li>\n\n\n\n<li>Ki\u015fisel sorumluluk geli\u015ftirme: S\u0131nav haz\u0131rl\u0131klar\u0131na d\u00fczenli ve zaman\u0131nda ba\u015flamak, planl\u0131<br>\u00e7al\u0131\u015fmak ve sorumluluk almak kayg\u0131y\u0131 azaltabilir.<\/li>\n\n\n\n<li>Ba\u015far\u0131l\u0131 olabilece\u011fine inanma: Kendine inanmak, ba\u015far\u0131l\u0131 olabilece\u011fine dair olumlu inan\u00e7lar<br>geli\u015ftirmek \u00f6nemlidir.<\/li>\n\n\n\n<li>Hedefe ula\u015fmak i\u00e7in uygulanmas\u0131 gereken stratejiler: S\u0131nav haz\u0131rl\u0131\u011f\u0131na y\u00f6nelik etkili stratejiler<br>geli\u015ftirmek ve bu stratejileri uygulamak kayg\u0131y\u0131 azaltabilir.<br><br>Unutmay\u0131n, s\u0131nav kayg\u0131s\u0131 herkesin ya\u015fayabilece\u011fi bir durumdur. Bu \u00f6neriler, kayg\u0131y\u0131 azaltmada<br>yard\u0131mc\u0131 olabilir, ancak her bireyin deneyimi farkl\u0131 olabilir. E\u011fer s\u0131nav kayg\u0131s\u0131 yo\u011fun bir \u015fekilde<br>devam ediyor ve g\u00fcnl\u00fck ya\u015fam\u0131n\u0131z\u0131 olumsuz etkiliyorsa, bir uzmana ba\u015fvurman\u0131z faydal\u0131 olabilir.<br>Bir psikolog veya rehberlik uzman\u0131, size daha spesifik ve ki\u015fiselle\u015ftirilmi\u015f destek sa\u011flayabilir<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>S\u0131nav kayg\u0131s\u0131, \u00f6\u011frencinin s\u0131nav \u00f6ncesinde bilgiyi etkin \u015fekilde kullanmas\u0131n\u0131 engelleyecek d\u00fczeyde yo\u011fun kayg\u0131 ya\u015famas\u0131 durumudur. Bu kayg\u0131, s\u0131nav sonucunda&#8230;<\/p>\n","protected":false},"author":1,"featured_media":3232,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[67],"tags":[],"class_list":["post-2786","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-egitim"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/ankarapsikoterapi.com\/index.php\/wp-json\/wp\/v2\/posts\/2786","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ankarapsikoterapi.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ankarapsikoterapi.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ankarapsikoterapi.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ankarapsikoterapi.com\/index.php\/wp-json\/wp\/v2\/comments?post=2786"}],"version-history":[{"count":2,"href":"https:\/\/ankarapsikoterapi.com\/index.php\/wp-json\/wp\/v2\/posts\/2786\/revisions"}],"predecessor-version":[{"id":3221,"href":"https:\/\/ankarapsikoterapi.com\/index.php\/wp-json\/wp\/v2\/posts\/2786\/revisions\/3221"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ankarapsikoterapi.com\/index.php\/wp-json\/wp\/v2\/media\/3232"}],"wp:attachment":[{"href":"https:\/\/ankarapsikoterapi.com\/index.php\/wp-json\/wp\/v2\/media?parent=2786"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ankarapsikoterapi.com\/index.php\/wp-json\/wp\/v2\/categories?post=2786"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ankarapsikoterapi.com\/index.php\/wp-json\/wp\/v2\/tags?post=2786"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}