The easy way to beat exam anxiety! Diet and sleep patterns

Psychologist Hale Forgetz informed the students about exam anxiety. Hale Forgetz, who defines test anxiety says, “Exam Anxiety; It is defined as intense anxiety that prevents the pre-learned knowledge from being used effectively during the exam and leads to a decrease in success. the image that arises in the mind about the exam, the references to the situation after the exam and the importance attached to the achievements to be achieved after the exam influence the formation of exam anxiety.

Mention the symptoms that can be seen in exam anxiety, psychologist Remember: “Anxiety, anxiety, uneasiness, anxiety, performance anxiety, unwillingness to work, nausea, tachycardia, tremor, dry mouth, boredom, sweating, sleep disturbances, abdominal pains, etc. physical complaints, deterioration of attention and concentration, decrease in self-confidence, insufficient and worthless vision are common symptoms.Some examples of negative automatic thoughts that are effective in the development of performance anxiety are the following:

‘I’m not ready for the exam’, ‘This information is so unnecessary and ridiculous’. “Where and when will I use it?” , ‘I don’t have time to prepare for the exam’, ‘I don’t understand these topics, I must be stupid’, ‘I know, I won’t pass this exam’, ‘The exam will be bad’ , ‘There are too many subjects, what should I prepare for’.

Thinking, breathing exercises, relaxation exercises, trying to accept and recognize fear, not suppressing it, stopping thoughts, focusing attention on other points are ways to deal with it. It is necessary to try to create a new mental structure by reviewing study habits and attitude to the exam. The goal must be set and the time must be put to good use. Attention should be paid to nutrition and sleep. It is important not to leave studies for the exam until the last day/night,” he said.

Note that it is necessary to reduce anxiety with the right methods. Remember: “Things to watch out for; Providing alternative explanations to negative automatic thoughts, reminding you that you are in control, starting with questions that can be answered, using techniques to reduce anxiety (rapid relaxation, attention-enhancing techniques, controlled breathing exercises) are some of the activities that can be done during the exam.

Families need to be aware of their limits. They should give their children trust and responsibility, care about them and give them positive feedback. They should be careful and realistic in their speeches on the exam. They should also avoid being compared to their peers. Sharing feelings and thoughts and empathy are important. It is recommended not to glorify the exam, not to make a problem of life and death, and to be encouraging. Children should be loved unconditionally. Family members should be appropriate role models, provide an appropriate family environment, and demonstrate appropriate problem-solving behaviors.