Kayg\u0131, bireylerin hayatlar\u0131n\u0131n baz\u0131 d\u00f6nemlerinde ya\u015fad\u0131klar\u0131 bir duygu ve deneyimdir. Genellikle bireylerin, gelecekte olumsuz bir olay ya\u015fanacakm\u0131\u015f gibi alg\u0131lad\u0131\u011f\u0131 ve kendisini g\u00fcvensiz hissetti\u011fi olaylar kar\u015f\u0131s\u0131nda g\u00f6sterilen bu tepki, gelece\u011fe y\u00f6nelik endi\u015fe, karars\u0131zl\u0131k, karma\u015fa, korku, k\u00f6t\u00fcmserlik ve umutsuzluk duygular\u0131n\u0131 hissettirmektedir. Endi\u015fe her insan\u0131n hayat\u0131nda zaman zaman deneyimledi\u011fi bir durumdur. Bu endi\u015feler; sa\u011fl\u0131k, i\u015f veya akademik performans, g\u00fcnl\u00fck konular, ili\u015fkiler hakk\u0131nda olabilir. Bu endi\u015fe gerekli durumlarda bir alarm g\u00f6revi g\u00f6r\u00fcp problemi \u00e7\u00f6zme konusunda yol g\u00f6sterici oldu\u011fundan bireylerin hayatlar\u0131nda sorundan daha \u00e7ok yard\u0131mc\u0131 bir mekanizmad\u0131r. Baz\u0131 durumlarda endi\u015fe i\u015flevsel olmaktan \u00e7\u0131karak i\u015flevsel olmayan bir hal olur. Ne kadar i\u00e7erik bak\u0131m\u0131ndan endi\u015fe konular\u0131 i\u015flevsel d\u00fc\u015f\u00fcnceyle ayn\u0131 olsa da endi\u015fe ve kayg\u0131n\u0131n varl\u0131\u011f\u0131, uzun s\u00fcredir ve ki\u015finin g\u00fcnl\u00fck i\u015fleyi\u015fini s\u0131k\u0131nt\u0131ya sokacak derecedeyse o zaman bir sorun haline gelmektedir.<\/p>\n
S\u0131navlar, \u00f6\u011frencilerin e\u011fitim hayat\u0131ndaki performans gerektiren de\u011ferlendirme s\u00fcre\u00e7leridir. S\u0131navlarla ilgili stres ve s\u0131nav kayg\u0131s\u0131 \u00f6\u011frenciler i\u00e7in ciddi bir problemdir. \u00d6zellikle bu s\u0131navlar bireyin kariyer se\u00e7imini ve gelecek f\u0131rsatlar\u0131n\u0131 etkiliyorsa daha stresli olabilmektedir. Optimal d\u00fczeydeki s\u0131nav kayg\u0131s\u0131 akademik ba\u015far\u0131y\u0131 olumlu y\u00f6nde etkilerken, y\u00fcksek d\u00fczeydeki kayg\u0131 ki\u015finin performans\u0131 \u00fczerinde olumsuz etki yaratmaktad\u0131r.
\nErgenlerde en s\u0131k rastlanan kayg\u0131 t\u00fcrlerinden biri olan s\u0131nav kayg\u0131s\u0131, s\u0131navdan \u00f6nce kendini g\u00f6stermeye ba\u015flayan \u00e7e\u015fitli fizyolojik ve psikolojik de\u011fi\u015fikliklerle ortaya \u00e7\u0131kan, bireyin s\u0131nav s\u0131ras\u0131nda performans\u0131n\u0131 olumsuz y\u00f6nde etkileyebilen yo\u011fun bir duygudur.<\/p>\n
S\u0131nav kayg\u0131s\u0131n\u0131n olas\u0131 belirtilerini 3 grupta inceleyebiliriz.<\/p>\n
Fizyolojik Belirtiler:
\nKalp \u00c7arp\u0131nt\u0131s\u0131
\nY\u00fcz K\u0131zarmas\u0131
\nNefes Darl\u0131\u011f\u0131
\nBo\u011fazda d\u00fc\u011f\u00fcmlenme hissi
\nKaslarda gerginlik
\nSolunum Say\u0131s\u0131nda Artma
\n\u00c7abuk Yorulma
\nTitreme
\nUyku Bozukluklar\u0131
\nBulant\u0131\/Kusma
\nKa\u015f\u0131nma
\nUykusuzluk
\n\u0130\u015ftah Azalmas\u0131
\nBa\u011f\u0131rsak Al\u0131\u015fkanl\u0131klar\u0131nda De\u011fi\u015fim
\nBay\u0131lma hissi<\/p>\n
Bili\u015fsel Belirtiler:
\nAkl\u0131n sisli, bulan\u0131k olmas\u0131
\nA\u015f\u0131r\u0131 uyan\u0131kl\u0131k hali (hipervijilans)
\n\u00c7evrenin oldu\u011fundan farkl\u0131 alg\u0131lanmas\u0131
\nGer\u00e7ek d\u0131\u015f\u0131l\u0131k duygular\u0131
\nKonf\u00fczyon
\n\u00d6nemli olaylar\u0131 hat\u0131rlayamama
\nD\u00fc\u015f\u00fcnce duraklamalar\u0131, bloklar
\nObjektif d\u00fc\u015f\u00fcnme g\u00fc\u00e7l\u00fc\u011f\u00fc
\nNedenselle\u015ftirme g\u00fc\u00e7l\u00fc\u011f\u00fc
\nDikkat da\u011f\u0131n\u0131kl\u0131\u011f\u0131
\nAnlama g\u00fc\u00e7l\u00fc\u011f\u00fc
\nBilgiyi hat\u0131rlama ve organize etmede g\u00fc\u00e7l\u00fck<\/p>\n
Duygusal Belirtiler:
\nKorku
\nEndi\u015fe
\nDeh\u015fet duygusu
\nTedirginlik
\nAlarm durumuna ge\u00e7me
\nGerginlik
\nSinirlilik
\n\u00c7aresizlik<\/p>\n
\u00d6\u011frencilerin ya\u015fad\u0131klar\u0131 bu belirtiler gerek s\u0131nav \u00f6ncesi \u00e7al\u0131\u015fma s\u0131ras\u0131nda gerekse s\u0131nav an\u0131ndaki performansta d\u00fc\u015f\u00fc\u015flere sebep olmaktad\u0131r. S\u0131nav kayg\u0131s\u0131n\u0131n olas\u0131 sebepleriyle ilgili yap\u0131lan ara\u015ft\u0131rmalarda; daha \u00f6nceki olumsuz say\u0131labilecek s\u0131nav tecr\u00fcbeleri, ebeveyn tutumlar\u0131, performans\u0131n m\u00fckemmel olmas\u0131 gerekti\u011fiyle ilgili beklentiler, zaman planlama ve y\u00f6netme konusundaki zorlanmalar, \u00e7evreden gelen y\u00fcksek ba\u015far\u0131 beklentisi s\u0131nav kayg\u0131s\u0131n\u0131 tetikleyen durumlar olarak g\u00f6sterilmi\u015ftir. Ebeveynlerin ve \u00f6\u011fretmenlerin motivasyon ama\u00e7l\u0131 s\u0131kl\u0131kla tekrarlad\u0131\u011f\u0131 te\u015fvik c\u00fcmleleri baz\u0131 durumlarda \u00f6\u011frencilerde beklentiyi kar\u015f\u0131layamayaca\u011f\u0131na dair korkuya kap\u0131lmas\u0131na sebep oldu\u011fundan s\u0131nav kayg\u0131s\u0131nda da art\u0131\u015fa sebep olabilir. Her ne kadar optimum d\u00fczeyde motive \u00f6\u011frenciye iyi gelse de bunun a\u015f\u0131r\u0131 beklenti i\u00e7eren c\u00fcmlelerle s\u0131k s\u0131k olmas\u0131 kayg\u0131 d\u00fczeyini artt\u0131rmaktad\u0131r. Y\u00fcksek d\u00fczeyde akademik ba\u015far\u0131 beklentisi \u00f6\u011frenciler \u00fczerinde ilk\u00f6\u011fretimden itibaren bask\u0131 olu\u015fturmakta ve b\u00f6ylelikle s\u0131nav kayg\u0131s\u0131 bir\u00e7ok \u00f6\u011frenci i\u00e7in e\u011fitim-\u00f6\u011fretim ya\u015fant\u0131s\u0131nda problem haline gelmektedir. G\u00fcnl\u00fck hayatta veya s\u0131nav konusunda \u00e7ok kayg\u0131l\u0131 anne baba yakla\u015f\u0131m\u0131 s\u0131nav d\u00f6neminde \u00e7ocuklarda olumsuz etkilere neden olmaktad\u0131r. Bu kayg\u0131l\u0131 ebeveyn tutumu sadece \u00e7ocu\u011fun g\u00fcndelik sorunlar\u0131nda de\u011fil \u00e7ocu\u011fun akademik ya\u015fant\u0131s\u0131, meslek se\u00e7imi gibi bir\u00e7ok konuda da ya\u015fan\u0131lan s\u0131k\u0131nt\u0131larda rol oynamaktad\u0131r. S\u0131nav kayg\u0131s\u0131 ya\u015fayan \u00f6\u011frenciler s\u0131nava \u00e7al\u0131\u015f\u0131rken kendi yetersizlikleri hakk\u0131nda endi\u015felenme e\u011filimi g\u00f6sterebilirler. Kayg\u0131 d\u00fczeyinin artmas\u0131 \u00f6\u011frendiklerini geri \u00e7a\u011f\u0131rmakta g\u00fc\u00e7l\u00fck \u00e7ekmelerine sebep olabilir. Buna ba\u011fl\u0131 bireyler bili\u015fsel bir bozulma d\u00f6nemi ge\u00e7irebilirler. Yap\u0131lan ara\u015ft\u0131rmalara g\u00f6re s\u0131nav kayg\u0131s\u0131 y\u00fcksek olan \u00f6\u011frenciler i\u00e7in en ciddi sorunun daha \u00f6nce \u00f6\u011frenilenleri s\u0131nav an\u0131nda hat\u0131rlamamak oldu\u011fu g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. Ayr\u0131ca bu ara\u015ft\u0131rmalarda kayg\u0131s\u0131 y\u00fcksek olan \u00f6\u011frencilerin, kayg\u0131s\u0131 d\u00fc\u015f\u00fck olanlara oranla ders \u00e7al\u0131\u015fmaya daha \u00e7ok vakit ay\u0131rd\u0131klar\u0131 ortaya \u00e7\u0131km\u0131\u015ft\u0131r. Bunlara g\u00f6re; s\u0131nav sonucundaki ba\u015far\u0131s\u0131zl\u0131k nedeni ders \u00e7al\u0131\u015fma s\u00fcrelerindeki eksikli\u011fe de\u011fil, olumsuz d\u00fc\u015f\u00fcncelerin kendilerinde yaratt\u0131\u011f\u0131 ba\u015fa \u00e7\u0131k\u0131lmaz derecedeki kayg\u0131ya dayand\u0131r\u0131labilir. Bireylerin s\u0131navla ilgili kayg\u0131s\u0131 kontrol edilemez bir hal ald\u0131\u011f\u0131nda, varl\u0131\u011f\u0131 uzun s\u00fcredir devam etti\u011finde ve performans\u0131n\u0131 \/ dikkatini etkilemeye ba\u015flad\u0131\u011f\u0131nda bir psikolog deste\u011fi almak bu kayg\u0131n\u0131n azalmas\u0131nda yard\u0131mc\u0131 olacakt\u0131r. <\/p>\n
\u00d6neriler:
\n1) S\u0131nava kadar olan s\u00fcre\u00e7te nefes gev\u015feme egzersizlerinin ve progresif kas gev\u015feme egzersizlerinin d\u00fczenli olarak uygulanmas\u0131 kayg\u0131 belirtilerini azaltmada etkili olmaktad\u0131r.
\n2) G\u00fcnl\u00fck rit\u00fcele 30-45 dakika hafif egzersizler (y\u00fcr\u00fcy\u00fc\u015f vb.) koyma.
\n3) Ailelerin bu s\u00fcre\u00e7te destekleyici tutumu olduk\u00e7a \u00f6nemlidir. \u0130lk \u00f6nceli\u011fin her zaman \u00e7ocuk oldu\u011funu hissettirmek, s\u0131nav\u0131n hissettikleriyle ilgili konu\u015fmak kayg\u0131n\u0131n azalmas\u0131nda yard\u0131mc\u0131 olacakt\u0131r.
\n4) Dikkati y\u00f6nlendirme \u00e7al\u0131\u015fmalar\u0131 s\u0131nav an\u0131ndaki dikkat da\u011f\u0131lmalar\u0131n\u0131 azaltmada yard\u0131mc\u0131 olacakt\u0131r.
\n5) S\u0131nava k\u0131sa bir s\u00fcre kald\u0131\u011f\u0131nda normalden farkl\u0131 bir beslenme d\u00fczeninden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r.
\n6) Uyku d\u00fczeni olu\u015fturmak olduk\u00e7a \u00f6nemlidir. \u00d6zellikle s\u0131nava az bir s\u00fcre kala uykusuz kalmaktan ka\u00e7\u0131n\u0131lmal\u0131d\u0131r.
\n7) Yo\u011fun ve uzun saatler ders \u00e7al\u0131\u015fman\u0131n yan\u0131nda programa sosyalle\u015fme vakitleri koymak rahatlamaya yard\u0131mc\u0131 olabilmektedir.<\/p>\n
N\u0130DA B\u0130\u00c7EN
\nHAYAT HASTANES\u0130 KL\u0130N\u0130K PS\u0130KOLOG<\/p>\n","protected":false},"excerpt":{"rendered":"
Kayg\u0131, bireylerin hayatlar\u0131n\u0131n baz\u0131 d\u00f6nemlerinde ya\u015fad\u0131klar\u0131 bir duygu ve deneyimdir. Genellikle bireylerin, gelecekte olumsuz bir olay ya\u015fanacakm\u0131\u015f gibi alg\u0131lad\u0131\u011f\u0131 ve kendisini g\u00fcvensiz hissetti\u011fi olaylar kar\u015f\u0131s\u0131nda g\u00f6sterilen bu tepki, gelece\u011fe y\u00f6nelik endi\u015fe, karars\u0131zl\u0131k, karma\u015fa, korku, k\u00f6t\u00fcmserlik ve umutsuzluk duygular\u0131n\u0131 hissettirmektedir. Endi\u015fe her insan\u0131n hayat\u0131nda zaman zaman deneyimledi\u011fi bir durumdur. Bu endi\u015feler; sa\u011fl\u0131k, i\u015f veya akademik performans, […]<\/p>\n","protected":false},"author":1,"featured_media":13915,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[127],"tags":[],"_links":{"self":[{"href":"https:\/\/www.hayathospital.net\/tr\/wp-json\/wp\/v2\/posts\/13913"}],"collection":[{"href":"https:\/\/www.hayathospital.net\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hayathospital.net\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hayathospital.net\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hayathospital.net\/tr\/wp-json\/wp\/v2\/comments?post=13913"}],"version-history":[{"count":1,"href":"https:\/\/www.hayathospital.net\/tr\/wp-json\/wp\/v2\/posts\/13913\/revisions"}],"predecessor-version":[{"id":13917,"href":"https:\/\/www.hayathospital.net\/tr\/wp-json\/wp\/v2\/posts\/13913\/revisions\/13917"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hayathospital.net\/tr\/wp-json\/wp\/v2\/media\/13915"}],"wp:attachment":[{"href":"https:\/\/www.hayathospital.net\/tr\/wp-json\/wp\/v2\/media?parent=13913"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hayathospital.net\/tr\/wp-json\/wp\/v2\/categories?post=13913"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hayathospital.net\/tr\/wp-json\/wp\/v2\/tags?post=13913"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}