Liselere Ge\u00e7i\u015f Sistemi (LGS) s\u0131nav\u0131 13 Haziran\u2019da, Y\u00fcksek\u00f6\u011fretim Kurumlar\u0131 S\u0131nav\u0131 (YKS) ise 20-21 Haziran tarihlerinde ger\u00e7ekle\u015ftirilecek. Milyonlarca \u00f6\u011frenci, uzun s\u00fcredir s\u00fcrd\u00fcrd\u00fckleri haz\u0131rl\u0131k s\u00fcrecinin ard\u0131ndan geleceklerini \u015fekillendirecek bu \u00f6nemli s\u0131navlarda ter d\u00f6kecek. S\u0131navlara say\u0131l\u0131 g\u00fcnler kala uzmanlar, akademik haz\u0131rl\u0131\u011f\u0131n yan\u0131 s\u0131ra psikolojik dayan\u0131kl\u0131l\u0131k ve do\u011fru beslenmenin de ba\u015far\u0131 \u00fczerinde belirleyici rol oynad\u0131\u011f\u0131na dikkat \u00e7ekiyor.<\/p>\n
Yeditepe \u00dcniversitesi Rehberlik ve Psikolojik Dan\u0131\u015fmanl\u0131k B\u00f6l\u00fcm\u00fc Dr. \u00d6\u011fr. \u00dcyesi P\u0131nar Aylin Kaya, s\u0131nav kayg\u0131s\u0131n\u0131n y\u00f6netilebilir bir duygu oldu\u011funu vurgularken; Yeditepe \u00dcniversitesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Ba\u015fkan\u0131 Do\u00e7. Dr. Binnur Okan Bak\u0131r ise s\u0131nav \u00f6ncesi ve s\u0131nav g\u00fcn\u00fc beslenme d\u00fczenine ili\u015fkin \u00f6nemli \u00f6nerilerde bulundu.<\/p>\n
\u201cKayg\u0131y\u0131 Yok Etmeye De\u011fil, Y\u00f6netmeye Odaklan\u0131n\u201d<\/strong><\/p>\n Dr. \u00d6\u011fr. \u00dcyesi P\u0131nar Aylin Kaya, kayg\u0131n\u0131n beynin do\u011fal bir alarm sistemi oldu\u011funu belirterek \u00f6nemli s\u0131navlar \u00f6ncesinde hissedilen gerginlik, uyku sorunlar\u0131, konsantrasyon g\u00fc\u00e7l\u00fc\u011f\u00fc ve fiziksel belirtilerin son derece normal oldu\u011funu ifade etti.<\/p>\n S\u0131nav kayg\u0131s\u0131n\u0131n bili\u015fsel ve bedensel olmak \u00fczere iki boyutta ortaya \u00e7\u0131kt\u0131\u011f\u0131n\u0131 belirten Kaya, \u201c’Ya ba\u015faramazsam?’, ‘Herkes benden daha iyi \u00e7al\u0131\u015ft\u0131’ gibi d\u00fc\u015f\u00fcnceler bili\u015fsel boyutu olu\u015ftururken; \u00e7arp\u0131nt\u0131, terleme ve a\u011f\u0131z kurulu\u011fu gibi belirtiler bedensel boyutu olu\u015fturur. Ancak unutulmamal\u0131d\u0131r ki belirli d\u00fczeyde kayg\u0131 performans\u0131 d\u00fc\u015f\u00fcrmez, aksine art\u0131r\u0131r. \u00d6nemli olan kayg\u0131y\u0131 tamamen ortadan kald\u0131rmak de\u011fil, y\u00f6netilebilir seviyede tutabilmektir\u201d dedi.<\/p>\n Son G\u00fcnlerde Rutini Koruyun<\/strong><\/p>\n S\u0131nava k\u0131sa s\u00fcre kala \u00f6\u011frencilerin yeni konular \u00f6\u011frenmeye \u00e7al\u0131\u015fmak yerine mevcut bilgilerini peki\u015ftirmeye odaklanmalar\u0131n\u0131n daha faydal\u0131 olaca\u011f\u0131n\u0131 belirten Kaya, g\u00fcnl\u00fck ya\u015fam d\u00fczeninin korunmas\u0131n\u0131n \u00f6nemine dikkat \u00e7ekti.<\/p>\n \u201cBelirsizlik kayg\u0131y\u0131 art\u0131r\u0131r, d\u00fczen ise zihni sakinle\u015ftirir\u201d diyen Kaya, \u00f6\u011frencilerin g\u00fcnlerini planlamalar\u0131n\u0131, \u00e7al\u0131\u015fma ve dinlenme saatlerini belirlemelerini \u00f6nerdi. Uzun saatler boyunca aral\u0131ks\u0131z \u00e7al\u0131\u015fmak yerine belirli s\u00fcrelerle yo\u011funla\u015f\u0131lm\u0131\u015f \u00e7al\u0131\u015fma seanslar\u0131n\u0131n tercih edilmesinin daha verimli oldu\u011funu ifade eden Kaya, yeterli uykunun da s\u0131nav ba\u015far\u0131s\u0131nda kritik \u00f6neme sahip oldu\u011funu vurgulad\u0131.<\/p>\n \u201cS\u0131nav Hayat\u0131m\u0131n Tek Belirleyicisi De\u011fil\u201d<\/strong><\/p>\n Kayg\u0131n\u0131n y\u00fckseldi\u011fi anlarda nefes tekniklerinin etkili bir ara\u00e7 oldu\u011funu belirten Kaya, diyafram nefesi uygulamalar\u0131n\u0131n bedenin gev\u015feme sistemini harekete ge\u00e7irdi\u011fini s\u00f6yledi. \u00d6zellikle s\u0131nav salonuna girerken birka\u00e7 derin nefes alman\u0131n kayg\u0131 d\u00fczeyini d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilece\u011fini ifade etti.<\/p>\n Olumsuz d\u00fc\u015f\u00fcncelerin sorgulanmas\u0131n\u0131n da \u00f6nemli oldu\u011funu belirten Kaya, \u201c’Bu s\u0131nav\u0131 ge\u00e7emezsem hayat\u0131m biter’ d\u00fc\u015f\u00fcncesi yerine ‘Bu s\u0131nav \u00f6nemli ama hayat\u0131m\u0131n tek belirleyicisi de\u011fil’ \u015feklinde d\u00fc\u015f\u00fcnmek \u00f6\u011frencinin \u00fczerindeki bask\u0131y\u0131 azaltabilir. Her d\u00fc\u015f\u00fcnce ger\u00e7ek de\u011fildir; onlar\u0131 sorgulamak m\u00fcmk\u00fcnd\u00fcr\u201d diye konu\u015ftu.<\/p>\n \u201cKitap\u00e7\u0131\u011f\u0131 H\u0131zl\u0131ca G\u00f6zden Ge\u00e7irmek Zaman Y\u00f6netimi Sa\u011flar\u201d<\/strong><\/p>\n S\u0131nav s\u0131ras\u0131nda \u00f6\u011frencilerin ilk birka\u00e7 dakikay\u0131 sakinle\u015fmek i\u00e7in kullanabilece\u011fini belirten Kaya, soru kitap\u00e7\u0131\u011f\u0131n\u0131 h\u0131zl\u0131ca g\u00f6zden ge\u00e7irmenin zaman y\u00f6netimi a\u00e7\u0131s\u0131ndan fayda sa\u011flayaca\u011f\u0131n\u0131 s\u00f6yledi.<\/p>\n S\u0131nav esnas\u0131nda ya\u015fanan \u201cbildiklerimi unuttum\u201d hissinin yayg\u0131n bir durum oldu\u011funa dikkat \u00e7eken Kaya, \u00f6\u011frencilerin tak\u0131ld\u0131klar\u0131 sorular\u0131 ge\u00e7erek di\u011fer sorulara y\u00f6nelmelerinin daha do\u011fru bir strateji oldu\u011funu ifade etti.<\/p>\n Ebeveynlere: Sonu\u00e7 De\u011fil S\u00fcre\u00e7 Odakl\u0131 Olun<\/strong><\/p>\n S\u0131nav s\u00fcrecinde ailelerin tutumlar\u0131n\u0131n \u00f6\u011frenciler \u00fczerinde do\u011frudan etkili oldu\u011funu belirten Kaya, ebeveynlerin ba\u015far\u0131 bask\u0131s\u0131 olu\u015fturmak yerine \u00e7ocu\u011fun g\u00f6sterdi\u011fi \u00e7abay\u0131 takdir etmelerinin \u00f6nemine dikkat \u00e7ekti.<\/p>\n \u201cBu s\u0131nav\u0131 kazanmal\u0131s\u0131n\u201d yerine \u201cElinden geleni yapt\u0131n, bu yeterli\u201d yakla\u015f\u0131m\u0131n\u0131n \u00f6\u011frencinin g\u00fcven duygusunu g\u00fc\u00e7lendirdi\u011fini belirten Kaya, evde s\u0131nav konusunun s\u00fcrekli g\u00fcndemde tutulmas\u0131n\u0131n da kayg\u0131y\u0131 art\u0131rabilece\u011fini s\u00f6yledi.<\/p>\n S\u0131navdan \u00d6nce Bilinmeyen Yiyeceklerden Uzak Durun<\/strong><\/p>\n Yeditepe \u00dcniversitesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Ba\u015fkan\u0131 Do\u00e7. Dr. Binnur Okan Bak\u0131r ise s\u0131nav \u00f6ncesindeki g\u00fcnlerde beslenme d\u00fczeninde ani de\u011fi\u015fiklikler yap\u0131lmamas\u0131 gerekti\u011fini belirtti.<\/p>\n Bak\u0131r, s\u0131navdan 3-4 g\u00fcn \u00f6nce d\u0131\u015far\u0131da t\u00fcketilen yiyeceklere dikkat edilmesi gerekti\u011fini vurgulayarak, \u201cBesin zehirlenmesi riskine kar\u015f\u0131 g\u00fcvenilir olmayan yerlerden yemek t\u00fcketilmemeli, daha \u00f6nce denenmemi\u015f yeni besinler bu d\u00f6nemde tercih edilmemelidir\u201d dedi.<\/p>\n Su T\u00fcketimi ve Dengeli Kahvalt\u0131 Ba\u015far\u0131y\u0131 Destekliyor<\/strong><\/p>\n Beyin fonksiyonlar\u0131n\u0131n sa\u011fl\u0131kl\u0131 \u00e7al\u0131\u015fabilmesi i\u00e7in yeterli s\u0131v\u0131 al\u0131m\u0131n\u0131n b\u00fcy\u00fck \u00f6nem ta\u015f\u0131d\u0131\u011f\u0131n\u0131 belirten Bak\u0131r, \u00f6\u011frencilerin s\u0131navdan \u00f6nceki g\u00fcn yeterince su i\u00e7melerini, ancak s\u0131nav sabah\u0131 a\u015f\u0131r\u0131 s\u0131v\u0131 t\u00fcketiminden ka\u00e7\u0131nmalar\u0131n\u0131 \u00f6nerdi.<\/p>\n Kahvalt\u0131n\u0131n mutlaka yap\u0131lmas\u0131 gerekti\u011fini ifade eden Bak\u0131r, kan \u015fekerini dengeli tutacak kompleks karbonhidratlar\u0131n tercih edilmesini tavsiye etti. Tam bu\u011fday ekme\u011fi, \u00e7avdar, yulaf ve sebzelerin uygun se\u00e7enekler oldu\u011funu belirten Bak\u0131r, yumurta ve peynir gibi protein kaynaklar\u0131n\u0131n da kahvalt\u0131da yer almas\u0131 gerekti\u011fini s\u00f6yledi.<\/p>\n A\u011f\u0131r ve Ya\u011fl\u0131 Yemeklerden Ka\u00e7\u0131n\u0131n<\/strong><\/p>\n S\u0131navdan bir gece \u00f6nce \u00e7ok ge\u00e7 saatlerde yemek yenmemesi gerekti\u011fini belirten Bak\u0131r, a\u015f\u0131r\u0131 ya\u011fl\u0131, k\u0131zart\u0131lm\u0131\u015f ve tuzlu yiyeceklerin uyku kalitesini olumsuz etkileyebilece\u011fini s\u00f6yledi.<\/p>\n Bak\u0131r, \u201c\u0130yi bir uyku, s\u0131nav sabah\u0131na zinde ba\u015flamak i\u00e7in en \u00f6nemli unsurlardan biridir. Bu nedenle s\u0131nav \u00f6ncesi ak\u015fam hafif ve dengeli bir \u00f6\u011f\u00fcn tercih edilmelidir\u201d dedi.<\/p>\n \u00a0<\/p>\n Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":" Liselere Ge\u00e7i\u015f Sistemi (LGS) s\u0131nav\u0131 13 Haziran\u2019da, Y\u00fcksek\u00f6\u011fretim Kurumlar\u0131 S\u0131nav\u0131 (YKS) ise 20-21 Haziran tarihlerinde ger\u00e7ekle\u015ftirilecek.<\/p>\n","protected":false},"author":1,"featured_media":22591,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[22],"tags":[],"class_list":["post-22590","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-egitim"],"_links":{"self":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/22590","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=22590"}],"version-history":[{"count":1,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/22590\/revisions"}],"predecessor-version":[{"id":22592,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/22590\/revisions\/22592"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/media\/22591"}],"wp:attachment":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=22590"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=22590"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=22590"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}