📩 15/06/2023 14:38
While there are days left for the Higher Education Institutions Examination (YKS), negative thoughts need to be transformed into positive alternative thoughts in order to reduce exam anxiety, which is more common in perfectionist and competitive people. Specialist from Memorial Ankara Hospital Psychiatry Department. Dr. Esengül Ekici gave information about the methods of coping with exam anxiety.
Normal level of test anxiety motivates the person
Stating that exam anxiety is an intense anxiety that prevents the individual from using the information he/she has learned effectively during the exam and reduces his/her success, Uz from Memorial Ankara Hospital Psychiatry Department. Dr. Esengül Ekici said, “Exam anxiety, which is a necessary and normal emotion, actually motivates the individual to study for the exam and makes one be willing for success. If it bothers the person, if it is out of proportion to the situation, if it interferes with decision-making and prevents exam preparation, then it becomes a problem.” he said.
Test anxiety also shows physical symptoms
Saying that sweating, trembling, palpitations, attention problems, anxiety, restlessness, nausea, unwillingness to study, physical symptoms, seeing oneself as inadequate and worthless, can be counted among the symptoms of test anxiety, Ekici said, “While these symptoms cause a decrease in the success of the individual, the person with test anxiety may not study. may delay study or not talk about the exam. In addition, there may be a decrease in success despite hard work.” made a statement.
It is more common in perfectionist and competitive people.
Upset. Dr. Esengül Ekici said, “Exam anxiety can be caused by those who have unrealistic thoughts about the exam, those who focus on the outcome of the exam rather than the process, those who disastrous the results of the exam, and those who distrust their knowledge about the exam. In addition, it is more common in perfectionist and competitive individuals as a personality structure. If a mental disorder has occurred, and conditions such as impaired functionality due to symptoms, behavioral disorders, and inability to cope with anxiety are the main indicators of the need for psychiatric support. he said.
Turn unrealistic thoughts that trigger test anxiety into positive thinking
“Questioning one's thoughts and learning to look from a new perspective with alternative thoughts, breathing exercises (4-7-8 breathing technique), normalizing anxiety, focusing attention on other points are ways to cope with exam anxiety. However, getting rid of unrealistic thoughts that trigger test anxiety and turning these worries into positive thoughts will benefit people.” Ekici listed some of the unrealistic thoughts and positive responses as follows:
Negative thought: “The answers to the questions do not come to my mind quickly, and this wastes a lot of time.”
Alternative thought: If the answers to the questions come to my mind immediately, I answer those questions.
Negative thought: “Failing an exam means I am nothing.”
Alternative thought: “My exam result is just an assessment of the exam, not mine.”
Negative thought: "If I don't pass the exam, I can't look at my parents, they sacrificed everything for me."
Alternative thought: “My parents did their best as parents, I would have done the same if I was a parent, and I will do my best to work.”
Negative thought: “I will be disgraced if I fail in the exam.”
Alternative thought: “Being disgraced is on my mind, my life is not just about the results of the exam, there are other things in life after all.”
Negative thought: “I should never be distracted during the exam.”
Alternative thought: “My attention normally can be distracted, of course, I can refocus and continue.”
Negative thought: "I shouldn't be nervous at all in the exam."
Alternative thought: "Of course you can get excited about the exam, it's normal to be excited."
Negative thought: “I shouldn't be stuck on any question in the exam, I should do the questions right away.”
Alternative thought: “There may be a question that I don't know very well in the exam, then I skip that question, mark it, come back later, maybe do the other questions and earn points, I don't need to waste time on the same question.”
Negative thought: “I will not be successful in the exam for sure.”
Alternative thought: “Instead of thinking about success or failure at the end of the exam, I can continue to study as all I have, so I will be more likely to succeed.”
Negative thought: “I will not be able to make it in the exam for sure.”
Alternative thought: “Using the time is in my control and if I pay attention to the questions, my probability of raising will increase. It is not in my power to remember everything I have studied and to be able to do it in the exam, the only thing I have is to study.”
Negative thought: "I'm screwed if I don't pass the exam."
Alternative thought: “It is not the end of the world for me to fail the exam, there is compensation.”
The exam should not be portrayed as a matter of life and death.
Underlining that high expectations of families and their reflections on this may cause the child to be negatively affected, Uz. Dr. Esengül Ekici concluded her words as follows:
“Families should not compare their children with other children, care about the child's studying for the exam, give positive feedback to the child and give confidence to the child. It should be conveyed to the child that the exam is not a matter of life and death, that failing the exam is not the end of the world, and that he is loved as a child of that family, regardless of the result.”