{"id":12373,"date":"2026-11-09T09:00:00","date_gmt":"2026-11-09T06:00:00","guid":{"rendered":"https:\/\/blog.inekle.com\/?p=12373"},"modified":"2026-10-20T15:56:55","modified_gmt":"2026-10-20T12:56:55","slug":"sinav-kaygisi-nasil-yenilir","status":"publish","type":"post","link":"https:\/\/blog.inekle.com\/sinav-kaygisi-nasil-yenilir\/","title":{"rendered":"S\u0131nav Kayg\u0131s\u0131 Nas\u0131l Yenilir? S\u0131nav \u00d6ncesi ve S\u0131ras\u0131nda 7 Teknik"},"content":{"rendered":"\n

S\u0131nav kayg\u0131s\u0131 belli bir d\u00fczeye kadar normal ve hatta i\u015fe yarayan bir heyecan; sorun, kayg\u0131 \u00e7al\u0131\u015fmay\u0131 ya da s\u0131navda d\u00fc\u015f\u00fcnmeyi engelleyecek d\u00fczeye \u00e7\u0131kt\u0131\u011f\u0131nda ba\u015fl\u0131yor.<\/strong> \u0130yi haber, bu durumun \u00e7o\u011fu zaman basit al\u0131\u015fkanl\u0131klarla hafifletilebilmesi: s\u0131nav ko\u015fullar\u0131n\u0131 \u00f6nceden tan\u0131mak, nefesi yava\u015flatmak, endi\u015feyi yaz\u0131ya d\u00f6kmek ve s\u0131nav g\u00fcn\u00fc i\u00e7in sabit bir rutin kurmak. A\u015fa\u011f\u0131da s\u0131nav \u00f6ncesi, s\u0131ras\u0131 ve sonras\u0131 i\u00e7in yedi teknik ve profesyonel destek alman\u0131n zaman\u0131 geldi\u011fini g\u00f6steren i\u015faretler var.<\/p>\n\n\n\n

Bu yaz\u0131 genel bilgilendirme ama\u00e7l\u0131; t\u0131bbi ya da psikolojik bir tan\u0131 yerine ge\u00e7mez.<\/p>\n\n\n\n

Normal heyecan ile sorun yaratan kayg\u0131 aras\u0131ndaki fark<\/h2>\n\n\n\n
\n\n\n
Durum<\/th>Normal heyecan<\/th>Dikkat edilmesi gereken kayg\u0131<\/th><\/tr>\n<\/thead>\n
S\u0131nav \u00f6ncesi<\/td>Biraz gerginlik, ama \u00e7al\u0131\u015fmaya devam edilebiliyor<\/td>Oturup \u00e7al\u0131\u015famama, s\u00fcrekli erteleme, “hi\u00e7bir \u015fey bilmiyorum” d\u00fc\u015f\u00fcncesi<\/td><\/tr>\n
S\u0131nav s\u0131ras\u0131nda<\/td>\u0130lk dakikalarda k\u0131sa bir heyecan, sonra odaklanma<\/td>Bildi\u011fin sorularda bile zihinde bo\u015fluk, s\u00fcrekli saate bakma<\/td><\/tr>\n
Bedensel belirtiler<\/td>Hafif kalp \u00e7arp\u0131nt\u0131s\u0131, elde terleme<\/td>Uykusuzluk, i\u015ftah kayb\u0131, s\u0131k ba\u015f ya da kar\u0131n a\u011fr\u0131s\u0131<\/td><\/tr>\n
S\u00fcre<\/td>S\u0131nav g\u00fcn\u00fc ge\u00e7ince hafifliyor<\/td>Haftalarca s\u00fcr\u00fcyor<\/td><\/tr>\n<\/tbody>\n<\/table><\/figure>\n\n\n\n
\"Sakinle\u015fmeye
Foto\u011fraf: BOOM \ud83d\udca5 Photography \/ Pexels<\/a><\/figcaption><\/figure>\n\n\n\n

7 teknik: s\u0131nav \u00f6ncesi, s\u0131ras\u0131 ve sonras\u0131<\/h2>\n\n\n\n
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  1. S\u0131nav \u00f6ncesi: S\u0131nav\u0131 tan\u0131d\u0131k hale getirin.<\/strong> Bilinmeyen korkutur. Deneme s\u0131nav\u0131n\u0131 ger\u00e7ek ko\u015fullarda (s\u00fcre tutarak, telefonsuz, ayn\u0131 saatte) \u00e7\u00f6zmek s\u0131nav g\u00fcn\u00fcn\u00fc daha tan\u0131d\u0131k k\u0131lar. Sonucu nas\u0131l okuyaca\u011f\u0131n\u0131z\u0131 deneme analizi rehberimizde<\/a> anlatt\u0131k.<\/li>\n\n\n
  2. S\u0131nav \u00f6ncesi: Endi\u015feyi k\u00e2\u011f\u0131da d\u00f6k\u00fcn.<\/strong> S\u0131navdan \u00f6nceki ak\u015fam akl\u0131n\u0131zdaki korkular\u0131 \u00fc\u00e7 be\u015f c\u00fcmleyle yaz\u0131n, yanlar\u0131na “bu konuda yapabilece\u011fim bir \u015fey var m\u0131?” diye not d\u00fc\u015f\u00fcn. Yapabilecekleriniz i\u00e7in k\u00fc\u00e7\u00fck bir ad\u0131m belirleyin, yapamayacaklar\u0131n\u0131z\u0131 b\u0131rak\u0131n.<\/li>\n\n\n
  3. S\u0131nav \u00f6ncesi: Uykuyu feda etmeyin.<\/strong> S\u0131nav \u00f6ncesi gece ge\u00e7 saate kadar \u00e7al\u0131\u015fmak \u00e7o\u011fu zaman kayg\u0131y\u0131 azaltmaz, art\u0131r\u0131r. Uyku ile haf\u0131za ili\u015fkisini uyku ve net yaz\u0131m\u0131zda<\/a> ele ald\u0131k.<\/li>\n\n\n
  4. S\u0131nav s\u0131ras\u0131nda: Nefesi yava\u015flat\u0131n.<\/strong> Birka\u00e7 kez burundan yava\u015f\u00e7a nefes al\u0131p daha uzun s\u00fcrede verin (\u00f6rne\u011fin 4 saniye al\u0131n, 6 saniye verin). Bir\u00e7ok ki\u015fi i\u00e7in bu, kalp at\u0131\u015f\u0131n\u0131 yava\u015flatan basit bir ara\u00e7; s\u0131nav g\u00fcn\u00fcnden \u00f6nce evde deneme \u00e7\u00f6zerken uygulay\u0131p size uyup uymad\u0131\u011f\u0131n\u0131 g\u00f6r\u00fcn.<\/li>\n\n\n
  5. S\u0131nav s\u0131ras\u0131nda: Kolay sorudan ba\u015flay\u0131n, tak\u0131lana tak\u0131lmay\u0131n.<\/strong> \u0130lk sorunun zor \u00e7\u0131kmas\u0131 kayg\u0131y\u0131 tetikleyebilir. Kolay sorular\u0131 yaparak ritim kurun; tak\u0131ld\u0131\u011f\u0131n\u0131z soruyu i\u015faretleyip ge\u00e7in.<\/li>\n\n\n
  6. S\u0131nav s\u0131ras\u0131nda: D\u00fc\u015f\u00fcnceyi de\u011fi\u015ftirin.<\/strong> “Yapamayaca\u011f\u0131m” d\u00fc\u015f\u00fcncesi yerine “bu soruyu \u015fimdilik atl\u0131yorum, sonra d\u00f6nerim” gibi somut bir c\u00fcmle kurun. Ama\u00e7 kendinizi kand\u0131rmak de\u011fil, dikkati yeniden soruya vermek.<\/li>\n\n\n
  7. S\u0131nav sonras\u0131: Biten s\u0131nav\u0131 tart\u0131\u015fmay\u0131n.<\/strong> \u00c7\u0131k\u0131\u015fta cevaplar\u0131 arkada\u015flarla kar\u015f\u0131la\u015ft\u0131rmak, de\u011fi\u015ftiremeyece\u011finiz bir sonu\u00e7 i\u00e7in kayg\u0131y\u0131 art\u0131r\u0131yor. Sonucu geldikten sonra analiz edin, s\u0131nav biter bitmez de\u011fil.<\/li>\n\n<\/ol>\n\n\n\n

    Veli nas\u0131l destek olabilir?<\/h2>\n\n\n\n