Anxiety; Anxiety and sadness about an outcome that has not yet happened is a fear of uncertain origin. It creates physical, mental and behavioral changes in the person. Fear of encountering a situation contrary to what we usually want or think creates intense anxiety. Feeling anxiety, like all other emotions, is normal, but the level of anxiety is an important point. What is necessary is not to completely eliminate anxiety, but to try to keep it at a certain level. It should not be forgotten that the one who thinks about the worries is a failure, and the one who thinks about the victory succeeds. Youth; What can they do to keep their anxiety about the exams that take up a big place in their lives and shape their future at a normal level?
Think big and trust yourself!
You should realize yourself, your abilities and what you can do. You must be brave. Don't forget! There are many talented people in the world, but without the necessary little courage, he lives as an ordinary person and disappears into the crowd. Divide a page in half with a line in the middle. On one side, write down the areas in which you see yourself as successful, the things you have accomplished, small or big, and your talents. On the other side, write down the areas in which you do not consider yourself very competent and fail to achieve. Every detail you write will increase your awareness and guide you.
Think positive, live positive!
Everything in life is as we wish or plan may not go. Various negativities and problems may occur. The important thing is to be able to continue on the road by learning the necessary lessons without letting these experiences demoralize. Try to see the glass half full rather than empty. Perspective can change many things. As you think positively, you will realize that anxiety is slowly disappearing from your life. Positive thinking is not blind optimism. It is a way of reevaluating events. If you accustom your mind to positive thinking, if you are patient and strive for it, positive experiences will follow. Everyone's self-motivation phrases are different. Transcribe these sentences and paste them in your study. For example; I am confident in myself and what I can do, I am fully focused on my goals, no challenge can be more challenging than I can overcome I can manage my time well, positive sentences such as unsuccessful experiences can't intimidate me will distract me from anxiety and get closer to motivation.
Don't fall into the pit of despair!
Small or big bumps on every road has. Of course, there will be obstacles encountered during the exam preparation process, but you can overcome them. Just don't lose your faith! Don't let problems discourage you. Realize that your health is the most valuable thing in these days when we are fighting the epidemic, remember that this challenging process will definitely come to an end, and do not lose your motivation to achieve your goals. Even if your own inner voice or the external sounds of the environment are negative and disheartening, you should shut your ears to all of them. Falling into despair can ruin all your efforts so far.
Set a goal!
If you know what you want out of life, take one step on the road to success. It means you threw it. Your main goal is; In other words, the school you want to earn and the profession you want to study is of course the most important point. However, the intermediate goals you will set on the way to reach that goal are also very important. If you lay the wrong stones on the road that will take you to your destination, the road may collapse before you reach the finish line. Likewise, if the goal you set is not attainable, it will have no other function than to increase stress and anxiety. When you enter an apple orchard, if the neck is short, it will be most convenient to collect the fruits of the branches below. But if you target the highest, inaccessible branches despite your height, it will only create intense stress. Setting the right goal is one of the most effective stress relievers. You can paste the images of your target high school, university or profession on your wall. Supporting your goals with visuals will increase your motivation.
Manage your time!
If you can plan your time correctly and do your work in a planned way without accumulating, you will see that there is no reason to worry. Realize the value of time and manage it well. What makes successful people different from others is that they can use their time in a planned and regular manner in line with their own goals. Successful people distinguish between important and important work and unimportant work. They spend their time not with details, but with the indispensable priority. they use it starting their work. A good time management is to manage ourselves in the best way in the time given to us. A student aiming for success must be very careful against stimuli that steal time and disrupt concentration. Spending more time than necessary, especially in front of the phone, television or computer, is a risky occupation that consumes time rapidly, especially today. It is necessary to be very careful and controlled in this regard. Never get the wrong idea that time is not enough. You have enough time for everything. All you have to do is plan properly. Use your program, don't let the program use you. Because the time spent will never come back.
Prepare alternatives!
Change your perspective on the exam. The exam is just a tool for you. Even if you do not get the results you want in the exam, you will definitely come across other ways that will lead you to success and happiness in life. Have a top goal, but I suggest you set an accompanying second and third goal. Moving forward with alternatives will balance your anxiety. Can it be claimed that a competitor who did not win the race he participated in, but who finished the race with a much better rating than the previous race, failed? Of course no. It is wrong to bind everything to one conclusion. Just do your part and make the necessary effort. If you find your effort insufficient, if there are reasons that occupy your mind and worry you, try alternative ways of working. Review your plan.
Relax your body with physical exercises!
Set a certain time for yourself every day and spare 10-15 minutes to reduce the negative effects of anxiety on your body. You can reduce the effects. Exercises that are not very strenuous and do not carry any risk will ensure the release of hormones such as cortisol and adrenaline caused by anxiety in the body and will help the secretion of relaxing hormones such as endorphins and serotonin. Regular exercise will reduce anxiety, support self-confidence, provide emotional relaxation, increase efficiency and energy in your work, relax your muscles and mind.
Relax your mind with relaxation and breathing exercises!
'Take a deep breath and send this into your arms, into your hands. Each As you breathe in, feel your body slowly filling with a light, a scent, a warmth or an emotion. Think of a color that relaxes you. Close your eyes and breathe with this color, slowly send this color to your whole body and think that this color wraps your whole body and relaxes you. Send this color from your throat to your neck and from there to your chest and stomach and thus imagine your body being filled with that color. Now you are calm and at peace. Tighten your forehead muscles and let go, now your forehead is soft. Let go and close your eyes as much as you can, now your eyes are pretty relaxed. Now feel the jaw muscles, tighten them and slowly relax them. Now your whole face is soft and relaxed. Take a deep breath, hold and release slowly. Feel the tension flowing out of your body with every deep breath you take.' Try this short relaxation exercise once a day, get your mind and body used to it. If you feel nervous during the exam, you can only spare 1 minute and do this exercise. Don't think, 'I can't waste time on this!' Anxiously trying to answer the questions may make you make mistakes, but on the contrary, a relaxed mind and body will help you continue the exam more controlled.
Create an exam environment at home, create familiarity!
As exam students, of course, you are used to solving a timed mock exam. However, this year, there will be changes in the exam due to the epidemic. It will be necessary to continue the exam with a mask. Therefore, starting now and practicing by wearing a mask at home and keeping time is absolutely necessary for mental and physical familiarity. In the LGS exam, social distance will be maintained between the exams and students will be allowed to breathe in the presence of teachers. For this, a break should be taken in the home practice exam and fresh air should be taken. Each student is scheduled to take the exam at their own school. This is a very favorable decision for the students. The exam environment will be a familiar environment, there will be no spatial adaptation problem. In the YKS exam, there will be questions about the curriculum topics in the first semester, and you should arrange your practice exam accordingly. What time you will sleep the night before the exam and what time you will wake up on the exam day, arrange your sleep routine according to those hours already. Don't forget to have breakfast until and on test day.
Don't take risks, keep your routine!
Exam If the remaining time had not been reduced, it could have been tried to make new moves and apply new strategies. However, while the exam is only a few days away, risks should not be taken and the routine working order should not be changed. Necessary subject repetitions should be made, if there are deficiencies, they should be completed, the order of questions and solutions should not be changed. Nutrition and sleep patterns should be maintained, and risks should not be taken by starting a new supplement or vitamin.
Expert Clinical Psychologist DİLARA SAYAR
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