{"id":2716,"date":"2025-05-15T16:24:37","date_gmt":"2025-05-15T13:24:37","guid":{"rendered":"https:\/\/www.kariyer.net\/universite-rehberi-blog\/?p=2716"},"modified":"2025-05-15T16:24:37","modified_gmt":"2025-05-15T13:24:37","slug":"sinav-kaygisini-yenmek-icin-otomatik-pilottan-cik","status":"publish","type":"post","link":"https:\/\/www.kariyer.net\/universite-rehberi-blog\/sinav-kaygisini-yenmek-icin-otomatik-pilottan-cik\/","title":{"rendered":"S\u0131nav kayg\u0131s\u0131n\u0131 yenmek i\u00e7in otomatik pilottan \u00e7\u0131k!"},"content":{"rendered":"\n<p><strong>S\u0131nav tarihi yakla\u015ft\u0131k\u00e7a i\u00e7inden bir ses y\u00fckseliyor olabilir: \u201cYeti\u015femeyece\u011fim\u2026 Unutaca\u011f\u0131m\u2026 Ya yapamazsam?\u201d \u0130\u015fte tam bu noktada kendine \u015fu soruyu sorman gerek: \u201cGer\u00e7ekten ben mi konu\u015fuyorum, yoksa otomatik pilota m\u0131 ge\u00e7tim?\u201d<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Otomatik pilot ne demek?<\/strong><\/h2>\n\n\n\n<p>Otomatik pilot, fark etmeden d\u00fc\u015f\u00fcncelerini, duygular\u0131n\u0131 ve davran\u0131\u015flar\u0131n\u0131 hep ayn\u0131 kal\u0131plarla y\u00fcr\u00fctt\u00fc\u011f\u00fcn zihin modu. Ayn\u0131 c\u00fcmleleri d\u00fc\u015f\u00fcn\u00fcyorsun, ayn\u0131 kayg\u0131y\u0131 hissediyorsun, ayn\u0131 tepkileri veriyorsun ve ne yaz\u0131k ki bu modda kald\u0131k\u00e7a s\u0131nav s\u00fcreci sadece bir bilgi \u00f6l\u00e7\u00fcm\u00fc de\u011fil, bir tehdit gibi alg\u0131lanmaya ba\u015fl\u0131yor.<\/p>\n\n\n\n<p>Asl\u0131nda o tehdit duygusu sadece s\u0131navdan de\u011fil; ailenin beklentileri, \u00f6\u011fretmenlerinin s\u00f6zleri, arkada\u015flar\u0131n\u0131n performanslar\u0131 ve toplumun ba\u015far\u0131ya y\u00fckledi\u011fi anlamdan da besleniyor. T\u00fcm bunlar birle\u015fip i\u00e7indeki sesi \u015fekillendiriyor: \u201cYetersizim\u2026 Daha \u00e7ok \u00e7al\u0131\u015fmal\u0131y\u0131m\u2026 Ge\u00e7 kald\u0131m\u2026\u201d<\/p>\n\n\n\n<p>Ama dur! Bu sesin hepsi sana ait de\u011fil ve daha i\u015flevsel sesler duyabilirsin. \u0130\u015fte bu y\u00fczden \u015fimdi, otomatik pilottan \u00e7\u0131kma zaman\u0131.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Zihnini fark et: D\u00fc\u015f\u00fcncelerini g\u00f6zlemle<\/strong><\/h2>\n\n\n\n<p>Sabah kalkt\u0131\u011f\u0131nda akl\u0131na ilk gelen d\u00fc\u015f\u00fcnce ne oluyor? Derse oturdu\u011funda hissetti\u011fin \u015fey ne? Bu sorularla d\u00fc\u015f\u00fcncelerini d\u0131\u015far\u0131dan izlemeye ba\u015fla. \u201c\u015eu an ne hissediyorum?\u201d demek bile otomatik pilota bir fren etkisi yapar.<\/p>\n\n\n\n<p>Unutma: D\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn her \u015fey ger\u00e7ek de\u011fil. Zihnin sana her s\u00f6yledi\u011fine inanmak zorunda de\u011filsin.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kayg\u0131ya bir etiket koy<\/strong><\/h2>\n\n\n\n<p>S\u0131nav kayg\u0131s\u0131 asl\u0131nda \u00f6nemli bir \u015feyi g\u00f6steriyor: Sen bu s\u0131nav\u0131 \u00f6nemsiyorsun. Kayg\u0131n\u0131 bast\u0131rmak yerine anlamaya \u00e7al\u0131\u015f: \u201cBu duygunun bana vermek istedi\u011fi mesaj ne?\u201d<\/p>\n\n\n\n<p>Kayg\u0131y\u0131 bir d\u00fc\u015fman de\u011fil, yolculuk arkada\u015f\u0131n gibi g\u00f6rmeyi dene.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>G\u00fcn\u00fcne k\u00fc\u00e7\u00fck duraklar ekle, rutini k\u0131r, bilin\u00e7li davran<\/strong><\/h2>\n\n\n\n<p>Her g\u00fcn ayn\u0131 saatlerde \u00e7al\u0131\u015f\u0131yorsan, bir g\u00fcnl\u00fc\u011f\u00fcne farkl\u0131 bir ortam\u0131 dene. Masan\u0131 sadele\u015ftir. \u00c7al\u0131\u015fmaya ba\u015flamadan \u00f6nce 2 dakika g\u00f6zlerini kapat ve derin nefes al.<\/p>\n\n\n\n<p>S\u00fcrekli \u00e7al\u0131\u015fmak, kayg\u0131y\u0131 azaltmaz. Aksine, bedenin ve zihnin hi\u00e7 durmad\u0131\u011f\u0131nda kontrol\u00fc otomatik pilota b\u0131rak\u0131r. Bu y\u00fczden g\u00fcn i\u00e7inde k\u0131sa molalar ver:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 dakikal\u0131k nefes egzersizi,<\/li>\n\n\n\n<li>Sessizce camdan d\u0131\u015far\u0131 bakmak,<\/li>\n\n\n\n<li>Sevdi\u011fin bir \u015fey yazmak&#8230;<\/li>\n<\/ul>\n\n\n\n<p>Bu duraklar seni \u015fimdiye getirir, oda\u011f\u0131n\u0131 geri kazand\u0131r\u0131r.<\/p>\n\n\n\n<p>Bilin\u00e7li ve fark\u0131nda hareket etmek ve mindfulness egzersizleri kayg\u0131n\u0131n kontrol\u00fcn\u00fc azalt\u0131r. Otomatik pilottan \u00e7\u0131kt\u0131\u011f\u0131nda zihnin \u00f6zg\u00fcrle\u015fir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kendi i\u00e7 sesini sen se\u00e7<\/strong><\/h2>\n\n\n\n<p>Belki y\u0131llard\u0131r \u00e7evrenden gelen sesleri i\u00e7selle\u015ftirdin. \u201cHep en iyisi olmal\u0131s\u0131n\u201d, \u201cHatalar affedilmez\u201d gibi kal\u0131plar yer etti. \u015eimdi bu sesleri sorgulama zaman\u0131. Yerlerine \u015funlar\u0131 koyabilirsin:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cHata yapmak geli\u015fimin par\u00e7as\u0131.\u201d<\/li>\n\n\n\n<li>\u201cHer g\u00fcn k\u00fc\u00e7\u00fck ad\u0131mlarla ilerliyorum.\u201d<\/li>\n\n\n\n<li>\u201cKontrol\u00fcmde olanlara odaklan\u0131yorum.\u201d<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kayg\u0131 geldi\u011finde ne yapmal\u0131s\u0131n?<\/strong><\/h2>\n\n\n\n<p>Derin bir nefes al. Oturdu\u011fun sandalyeyi hisset. Aya\u011f\u0131n\u0131 yere bast\u0131\u011f\u0131n\u0131 fark et. A\u015fa\u011f\u0131dan yukar\u0131ya b\u00fct\u00fcn bedenini fark et. \u015eu anda g\u00fcvendesin.<\/p>\n\n\n\n<p>Kayg\u0131y\u0131 ya\u015famak k\u00f6t\u00fc de\u011fil; ondan ka\u00e7mak seni yorar. \u00c7\u00fcnk\u00fc kayg\u0131y\u0131 bast\u0131rmak de\u011fil, duymak gerekiyor. Kayg\u0131, senden bir \u015fey istiyor: g\u00fcven hissi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Son s\u00f6z: Direksiyon senin elinde<\/strong><\/h2>\n\n\n\n<p>S\u0131nav maratonu boyunca otomatik pilot devreye girebilir, ama her an tekrar direksiyona ge\u00e7ebilirsin. D\u00fc\u015f\u00fcncelerini fark ederek, duygular\u0131n\u0131 kabul ederek ve en \u00f6nemlisi kendine \u015fefkatle yakla\u015farak.<\/p>\n\n\n\n<p>Kayg\u0131y\u0131 bast\u0131rmak de\u011fil, onunla y\u00fcr\u00fcmeyi \u00f6\u011frenmek bu s\u00fcrecin ger\u00e7ek g\u00fcc\u00fc. Unutma, sen sadece bir s\u0131nava de\u011fil, kendine do\u011fru bir yolculuktas\u0131n ve bu yolculukta en \u00e7ok ihtiyac\u0131n olan \u015fey: senin kendine yakla\u015f\u0131m\u0131n.<\/p>\n\n\n\n<p>Otomatik pilottan \u00e7\u0131kt\u0131\u011f\u0131nda; sadece s\u0131nav s\u00fcrecine de\u011fil, hayat\u0131na da yeniden y\u00f6n verirsin.<\/p>\n\n\n\n<p>Unutma: Bu yol senin, bu direksiyon senin elinde ve sen ne zaman istersen, istedi\u011fin y\u00f6ne s\u00fcrme g\u00fcc\u00fcne sahipsin.<\/p>\n\n\n\n<p><strong>Konuk Yazar: <\/strong>\u00d6mer G\u00fcrel &#8211;  Psikolojik Dan\u0131\u015fman <\/p>\n<!-- templates\/buttons-placeholder.php -->\n<div class=\"da-reactions-outer TpostID2716\">\n\t    <div class=\"da-reactions-data da-reactions-container-async center\"\n         data-type=\"post\"\n         data-id=\"2716\"\n         id=\"da-reactions-slot-post-2716\">\n        <div class=\"da-reactions-static\">\n\t\t\t<img src=\"https:\/\/www.kariyer.net\/universite-rehberi-blog\/wp-content\/plugins\/da-reactions\/assets\/dist\/loading.svg\" alt=\"Loading spinner\" width=\"48\" height=\"48\" style=\"width:48px\" \/>\n        <\/div>\n    <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>S\u0131nav tarihi yakla\u015ft\u0131k\u00e7a i\u00e7inden bir ses y\u00fckseliyor olabilir: \u201cYeti\u015femeyece\u011fim\u2026 Unutaca\u011f\u0131m\u2026 Ya yapamazsam?\u201d \u0130\u015fte tam bu noktada kendine \u015fu soruyu sorman gerek: \u201cGer\u00e7ekten ben mi konu\u015fuyorum, yoksa otomatik pilota m\u0131 ge\u00e7tim?\u201d Otomatik pilot ne demek? Otomatik pilot, fark etmeden d\u00fc\u015f\u00fcncelerini, duygular\u0131n\u0131 ve davran\u0131\u015flar\u0131n\u0131 hep ayn\u0131 kal\u0131plarla y\u00fcr\u00fctt\u00fc\u011f\u00fcn zihin modu. Ayn\u0131 c\u00fcmleleri d\u00fc\u015f\u00fcn\u00fcyorsun, ayn\u0131 kayg\u0131y\u0131 hissediyorsun, ayn\u0131 [&hellip;]<\/p>\n<!-- templates\/buttons-placeholder.php -->\n<div class=\"da-reactions-outer TpostID2716\">\n\t    <div class=\"da-reactions-data da-reactions-container-async center\"\n         data-type=\"post\"\n         data-id=\"2716\"\n         id=\"da-reactions-slot-post-2716\">\n        <div class=\"da-reactions-static\">\n\t\t\t<img src=\"https:\/\/www.kariyer.net\/universite-rehberi-blog\/wp-content\/plugins\/da-reactions\/assets\/dist\/loading.svg\" alt=\"Loading spinner\" width=\"48\" height=\"48\" style=\"width:48px\" \/>\n        <\/div>\n    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