Don't fall into the 'anxiety' trap on the road to YKS!

Pointing out that exam anxiety is a multidimensional process involving not only the student but also their family and environment, Specialist Clinical Psychologist Çağrı Akyol Çevirir said, "Parental behaviors that are result-oriented, comparative, and place the child's success at the center reinforce feelings of inadequacy in the student." Emphasizing that empathetic, realistic, and appreciative approaches from parents strengthen both academic success and psychological resilience, Çevirir stated that breathing exercises, positive self-talk, and physical awareness techniques are effective tools for coping with anxiety.

Specialist Clinical Psychologist Çağrı Akyol Çevirir discussed the causes and effects of exam anxiety, coping methods, and the importance of the supportive role of parents during this process.

UNCONTROLLED ANXIETY HINDERS A STUDENT'S POTENTIAL!

"While the anxiety felt during this process can be motivating up to a certain level, it can prevent a student from demonstrating their potential when it becomes uncontrolled."

Stating that exams that determine the future, such as the YKS, create high stress in students and cause intense exam anxiety, Çevirir said, "This anxiety is not limited to the individual's internal experience. Environmental factors such as family attitudes also play a decisive role in this process."

EXAM ANXIETY CAN BE INTENSE! 

"This anxiety can create effects on mental, emotional, and physical levels." 

Emphasizing that exam anxiety should not be confused with excitement, Çevirir continued his words as follows:

"Because while excitement is a motivating and temporary arousal, exam anxiety can be intense enough to lower an individual's performance. Cognitively, it can manifest as difficulty concentrating, forgetfulness, and the development of disaster scenarios regarding the exam, along with negative internal voices such as 'I won't succeed.' Emotionally, it can manifest as restlessness, pessimism, the urge to cry, and anger outbursts; physically, it can manifest as reactions such as heart palpitations, nausea, sweating, and muscle tension."

THE ROLE OF PARENTS IS TO BE SUPPORTIVE, NOT CONTROLLING! 

Pointing out that one of the most important external factors increasing exam anxiety is oppressive and overly critical parental attitudes, the expert psychologist said, "Especially parental behaviors that are result-oriented, comparative, and place the child's success at the center reinforce feelings of inadequacy in the student."

Stating that expressions such as 'Your sibling passed, why can't you?', 'If you don't get a high score on this exam, your future will be ruined' can turn into the student's internal voice and become one of the main sources of anxiety, Çevirir said, "Research shows that such critical attitudes reduce the student's self-worth solely to success and damage their self-confidence. At this point, the role of parents is to be supportive, not controlling. Appreciating not only the student's academic success but also their effort, focusing on the process, and offering unconditional acceptance is very valuable. Expressions like 'I know how hard you worked, I am proud of you' help the student feel valued. Approaching with realistic expectations, showing empathy, and reminding them that the exam is not the end of the world makes parental support meaningful."

It is possible to regulate internal conversations with positive sentences… 

 "At the forefront of these are breathing exercises, relaxation techniques, and body awareness practices. Methods such as the 4-7-8 breathing technique, in particular, help the individual take control of their physical reactions by regulating the nervous system during moments of anxiety." 

Noting that recognizing and restructuring negative thoughts will increase mental resilience, Çevirir said:

"It is possible to regulate internal conversations with sentences like 'I am doing my best' instead of 'I will fail.' Additionally, doing exam simulations reduces the intensity of anxiety by reducing the unknown. During the exam, maintaining focus is quite important. Focusing only on the question the student is solving helps them move away from anxious thoughts about the past or future. Physical awareness brings the student back to the present. For example, feeling the pen in their hand or feeling themselves sitting in their chair can help gather attention. Remembering previously prepared positive self-talk sentences during the exam also fosters a sense of confidence."

AN EXAM RESULT DOES NOT DETERMINE AN INDIVIDUAL'S WORTH…

Underlining that the morning of the exam is as critical a stage as the exam itself, Çevirir warned, "It is recommended that students avoid new and unusual foods, excessive caffeine, and stimulants like social media on this morning. To feel mentally comfortable, it is important to arrive at the exam location on time, do relaxation exercises, and choose a light breakfast. Entering the exam extremely hungry or extremely full can cause concentration problems."

Reminding that exam anxiety is a process that carries relational dimensions as well as individual ones, Çevirir concluded his words by saying, "For this reason, not only the student but also their family and environment need to be involved in the process. The supportive, understanding, and empathetic attitude of parents positively affects not only the student's exam performance but also their long-term psychological health. It should not be forgotten that an exam result does not determine an individual's worth. Standing by the student, appreciating their effort, and offering emotional security will build both their success today and their resilience in the future."

News Source: 12punto