{"id":3103,"date":"2026-02-06T16:10:44","date_gmt":"2026-02-06T13:10:44","guid":{"rendered":"https:\/\/rehberlik.org.tr\/?p=3103"},"modified":"2026-02-06T17:20:13","modified_gmt":"2026-02-06T14:20:13","slug":"sinav-kaygisi-nedir-neden-olur","status":"publish","type":"post","link":"https:\/\/www.rehberlik.org.tr\/index.php\/sinav-kaygisi-nedir-neden-olur\/","title":{"rendered":"S\u0131nav Kayg\u0131s\u0131 Nedir, Neden Olur?"},"content":{"rendered":"<p data-path-to-node=\"4\">Kayg\u0131, beynimizdeki <b data-path-to-node=\"4\" data-index-in-node=\"20\">&#8220;amigdala&#8221;<\/b> b\u00f6lgesinin (tehlike radar\u0131) kontrolden \u00e7\u0131kmas\u0131d\u0131r. Beyin, s\u0131nav\u0131 bir &#8220;hayatta kalma meselesi&#8221; olarak alg\u0131lad\u0131\u011f\u0131nda v\u00fccuda &#8220;ka\u00e7 ya da sava\u015f&#8221; emri verir. Sonu\u00e7: El terlemesi, \u00e7arp\u0131nt\u0131 ve o me\u015fhur zihin bo\u015falmas\u0131.<\/p>\n<h3 data-path-to-node=\"5\">1. D\u00fc\u015f\u00fcnce Yap\u0131n\u0131 Resetle (Bili\u015fsel Yeniden Yap\u0131land\u0131rma)<\/h3>\n<p data-path-to-node=\"6\">Kayg\u0131y\u0131 besleyen \u015fey s\u0131nav\u0131n kendisi de\u011fil, s\u0131nav hakk\u0131ndaki d\u00fc\u015f\u00fcncelerindir.<\/p>\n<ul data-path-to-node=\"7\">\n<li>\n<p data-path-to-node=\"7,0,0\"><b data-path-to-node=\"7,0,0\" data-index-in-node=\"0\">Yanl\u0131\u015f D\u00fc\u015f\u00fcnce:<\/b> &#8220;Bu s\u0131navda ba\u015far\u0131s\u0131z olursam hayat\u0131m biter.&#8221;<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"7,1,0\"><b data-path-to-node=\"7,1,0\" data-index-in-node=\"0\">Do\u011fru D\u00fc\u015f\u00fcnce:<\/b> &#8220;Bu s\u0131nav sadece bilgimi \u00f6l\u00e7en bir ara\u00e7. Ba\u015far\u0131s\u0131z olursam bu sadece y\u00f6ntemimi de\u011fi\u015ftirmem gerekti\u011fini g\u00f6sterir, de\u011ferimi de\u011fil.&#8221;<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"8\">2. &#8220;Kayg\u0131 Molas\u0131&#8221; Verin<\/h3>\n<p data-path-to-node=\"9\">Kayg\u0131y\u0131 bast\u0131rmaya \u00e7al\u0131\u015fmak, bir balonu suyun alt\u0131na itmeye benzer; daha sert yukar\u0131 f\u0131rlar.<\/p>\n<ul data-path-to-node=\"10\">\n<li>\n<p data-path-to-node=\"10,0,0\"><b data-path-to-node=\"10,0,0\" data-index-in-node=\"0\">Uygulama:<\/b> G\u00fcn i\u00e7inde kendinize 10 dakikal\u0131k bir &#8220;kayg\u0131lanma saati&#8221; belirleyin. T\u00fcm felaket senaryolar\u0131n\u0131 o 10 dakikada d\u00fc\u015f\u00fcn\u00fcn ve s\u00fcre bitince &#8220;\u015eimdi \u00e7al\u0131\u015fma zaman\u0131&#8221; diyerek masaya d\u00f6n\u00fcn.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"11\">3. S\u0131nav An\u0131nda &#8220;Panik Butonu&#8221; Teknikleri<\/h3>\n<p data-path-to-node=\"12\">S\u0131nav ka\u011f\u0131d\u0131n\u0131 a\u00e7t\u0131n ve kalbin h\u0131zla \u00e7arpmaya ba\u015flad\u0131. Hemen \u015fu ad\u0131mlar\u0131 uygula:<\/p>\n<ul data-path-to-node=\"13\">\n<li>\n<p data-path-to-node=\"13,0,0\"><b data-path-to-node=\"13,0,0\" data-index-in-node=\"0\">4-7-8 Nefes Tekni\u011fi:<\/b> 4 saniye burundan nefes al, 7 saniye tut, 8 saniyede a\u011fz\u0131ndan yava\u015f\u00e7a ver. Bu, beynine &#8220;Her \u015fey yolunda, tehlike yok&#8221; mesaj\u0131 g\u00f6nderir.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"13,1,0\"><b data-path-to-node=\"13,1,0\" data-index-in-node=\"0\">Topraklama (5-4-3-2-1 Metodu):<\/b> Etraf\u0131nda g\u00f6rd\u00fc\u011f\u00fcn 5 nesne, duydu\u011fun 4 ses, dokunabildi\u011fin 3 doku, koklad\u0131\u011f\u0131n 2 koku ve tadabildi\u011fin 1 \u015feye odaklan. Bu seni &#8220;gelecekteki felaket senaryosundan&#8221; \u00e7\u0131kar\u0131p &#8220;\u015fimdiki ana&#8221; ba\u011flar.<\/p>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Kayg\u0131, beynimizdeki &#8220;amigdala&#8221; b\u00f6lgesinin (tehlike radar\u0131) kontrolden \u00e7\u0131kmas\u0131d\u0131r. Beyin, s\u0131nav\u0131 bir &#8220;hayatta kalma meselesi&#8221; olarak alg\u0131lad\u0131\u011f\u0131nda v\u00fccuda &#8220;ka\u00e7 ya da sava\u015f&#8221; emri verir. Sonu\u00e7: El terlemesi, \u00e7arp\u0131nt\u0131 ve o me\u015fhur zihin bo\u015falmas\u0131. 1. D\u00fc\u015f\u00fcnce Yap\u0131n\u0131 Resetle (Bili\u015fsel Yeniden Yap\u0131land\u0131rma) Kayg\u0131y\u0131 besleyen \u015fey s\u0131nav\u0131n kendisi de\u011fil, s\u0131nav hakk\u0131ndaki d\u00fc\u015f\u00fcncelerindir. Yanl\u0131\u015f D\u00fc\u015f\u00fcnce: &#8220;Bu s\u0131navda ba\u015far\u0131s\u0131z olursam hayat\u0131m [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3104,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[240,8,241,243,242,251,247,14,244],"tags":[263,233,265,266,234,264],"class_list":["post-3103","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anaokulu","category-egitim","category-ilkokul","category-lise","category-ortaokul","category-rehberlik","category-sinav","category-son-dakika","category-universite","tag-danisma","tag-egitim","tag-kaygi","tag-psikoloji","tag-rehberlik","tag-stres"],"_links":{"self":[{"href":"https:\/\/www.rehberlik.org.tr\/index.php\/wp-json\/wp\/v2\/posts\/3103","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.rehberlik.org.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.rehberlik.org.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.rehberlik.org.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.rehberlik.org.tr\/index.php\/wp-json\/wp\/v2\/comments?post=3103"}],"version-history":[{"count":1,"href":"https:\/\/www.rehberlik.org.tr\/index.php\/wp-json\/wp\/v2\/posts\/3103\/revisions"}],"predecessor-version":[{"id":3105,"href":"https:\/\/www.rehberlik.org.tr\/index.php\/wp-json\/wp\/v2\/posts\/3103\/revisions\/3105"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.rehberlik.org.tr\/index.php\/wp-json\/wp\/v2\/media\/3104"}],"wp:attachment":[{"href":"https:\/\/www.rehberlik.org.tr\/index.php\/wp-json\/wp\/v2\/media?parent=3103"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.rehberlik.org.tr\/index.php\/wp-json\/wp\/v2\/categories?post=3103"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.rehberlik.org.tr\/index.php\/wp-json\/wp\/v2\/tags?post=3103"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}