{"id":987690,"date":"2026-10-22T09:00:00","date_gmt":"2026-10-22T09:00:00","guid":{"rendered":"https:\/\/zeynep.xstudio.com.tr\/sinav-kaygisiyla-bas-etmek\/"},"modified":"2026-10-22T09:00:00","modified_gmt":"2026-10-22T09:00:00","slug":"sinav-kaygisiyla-bas-etmek","status":"publish","type":"post","link":"https:\/\/zeynep.xstudio.com.tr\/?p=987690","title":{"rendered":"S\u0131nav Kayg\u0131s\u0131yla Ba\u015f Etmek: Ergenler ve Aileler \u0130\u00e7in Rehber"},"content":{"rendered":"<div class=\"vgblk-rw-wrapper limit-wrapper\">\n<p>S\u0131nav d\u00f6nemleri pek \u00e7ok gen\u00e7 i\u00e7in yo\u011fun bir bask\u0131 anlam\u0131na gelir. Bir miktar kayg\u0131 \u00e7al\u0131\u015fmak i\u00e7in gereken motivasyonu sa\u011flayabilir; ancak kayg\u0131 yo\u011funla\u015ft\u0131\u011f\u0131nda odaklanmay\u0131, uykuyu ve s\u0131nav performans\u0131n\u0131 olumsuz etkileyebilir.<\/p>\n<h2>S\u0131nav kayg\u0131s\u0131 nas\u0131l fark edilir?<\/h2>\n<p>S\u0131nav kayg\u0131s\u0131 yaln\u0131zca d\u00fc\u015f\u00fcncelerde de\u011fil, bedende ve davran\u0131\u015flarda da kendini g\u00f6sterir:<\/p>\n<ul>\n<li>\u201cBa\u015faramayaca\u011f\u0131m\u201d, \u201cHer \u015fey bu s\u0131nava ba\u011fl\u0131\u201d gibi felaketle\u015ftiren d\u00fc\u015f\u00fcnceler<\/li>\n<li>\u00c7arp\u0131nt\u0131, mide bulant\u0131s\u0131, terleme ya da ba\u015f a\u011fr\u0131s\u0131<\/li>\n<li>Ders \u00e7al\u0131\u015fmaya ba\u015flamakta zorlanma ve erteleme<\/li>\n<li>S\u0131nav s\u0131ras\u0131nda bildiklerini hat\u0131rlayamama hissi<\/li>\n<li>Uyku ve i\u015ftah d\u00fczeninde de\u011fi\u015fiklikler<\/li>\n<\/ul>\n<h2>Gen\u00e7ler i\u00e7in \u00f6neriler<\/h2>\n<p><strong>D\u00fc\u015f\u00fcncelerinizi fark edin.<\/strong> Kayg\u0131 an\u0131nda akl\u0131n\u0131zdan ge\u00e7en d\u00fc\u015f\u00fcnceleri yazmak ve \u201cBu d\u00fc\u015f\u00fcncenin kan\u0131t\u0131 ne?\u201d diye sormak, onlar\u0131 daha ger\u00e7ek\u00e7i bir yere ta\u015f\u0131man\u0131za yard\u0131mc\u0131 olur.<\/p>\n<p><strong>\u00c7al\u0131\u015fmay\u0131 k\u00fc\u00e7\u00fck par\u00e7alara b\u00f6l\u00fcn.<\/strong> B\u00fcy\u00fck ve belirsiz hedefler yerine k\u0131sa, ula\u015f\u0131labilir \u00e7al\u0131\u015fma bloklar\u0131 planlay\u0131n; her bloktan sonra k\u0131sa molalar verin.<\/p>\n<p><strong>Bedeninizi ihmal etmeyin.<\/strong> D\u00fczenli uyku, beslenme ve hareket, zihnin kayg\u0131yla ba\u015f etme kapasitesini do\u011frudan etkiler.<\/p>\n<p><strong>Nefesinizi kullan\u0131n.<\/strong> Yava\u015f ve derin nefes egzersizleri, s\u0131nav \u00f6ncesinde ve s\u0131ras\u0131nda bedenin alarm h\u00e2lini yat\u0131\u015ft\u0131rmaya yard\u0131mc\u0131 olabilir.<\/p>\n<h2>Ailelere d\u00fc\u015fen rol<\/h2>\n<p>Ailelerin deste\u011fi s\u0131nav d\u00f6neminde \u00e7ok de\u011ferlidir; ancak iyi niyetli bask\u0131 da kayg\u0131y\u0131 art\u0131rabilir. Sonu\u00e7lardan \u00e7ok \u00e7abay\u0131 takdir etmek, kar\u015f\u0131la\u015ft\u0131rma yapmaktan ka\u00e7\u0131nmak ve gencin duygular\u0131n\u0131 k\u00fc\u00e7\u00fcmsemeden dinlemek \u00f6nemlidir. \u201cSakin ol\u201d demek yerine \u201cSeni zorlayan ne?\u201d diye sormak, gencin kendini anla\u015f\u0131lm\u0131\u015f hissetmesini sa\u011flar.<\/p>\n<h2>Ne zaman destek almal\u0131?<\/h2>\n<p>Kayg\u0131 gencin g\u00fcnl\u00fck ya\u015fam\u0131n\u0131, uykusunu ve sa\u011fl\u0131\u011f\u0131n\u0131 belirgin bi\u00e7imde etkiliyor; okula gitmekten ka\u00e7\u0131nma ya da yo\u011fun bedensel belirtiler g\u00f6r\u00fcl\u00fcyorsa profesyonel destek almak iyi gelebilir. Terapide kayg\u0131y\u0131 y\u00f6netme becerileri, \u00e7al\u0131\u015fma d\u00fczeni ve ger\u00e7ek\u00e7i hedefler \u00fczerine birlikte \u00e7al\u0131\u015f\u0131l\u0131r.<\/p>\n<\/div>\n<p><!-- .vgblk-rw-wrapper --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>S\u0131nav kayg\u0131s\u0131 nas\u0131l fark edilir, gen\u00e7ler ve aileler bu d\u00f6nemde neler yapabilir?<\/p>\n","protected":false},"author":1,"featured_media":988324,"comment_status":"","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-987690","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kaygi-ve-depresyon"],"_links":{"self":[{"href":"https:\/\/zeynep.xstudio.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/987690","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zeynep.xstudio.com.tr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zeynep.xstudio.com.tr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zeynep.xstudio.com.tr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/zeynep.xstudio.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=987690"}],"version-history":[{"count":0,"href":"https:\/\/zeynep.xstudio.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/987690\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zeynep.xstudio.com.tr\/index.php?rest_route=\/wp\/v2\/media\/988324"}],"wp:attachment":[{"href":"https:\/\/zeynep.xstudio.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=987690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zeynep.xstudio.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=987690"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zeynep.xstudio.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=987690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}