Sınav günü stresini azaltmak

Amy Malloy
Amy Malloy
Bir kız masada oturmuş sınav kağıdına bakıyor, arkasında da sıralarda oturup benzer şeyler yapan insanlar var

Sınav günü stresinin kökenleri nelerdir?

Hiç şüphe yok ki sınavlar korkutucu. Ama neden tam olarak bu? Bir sınav senaryosunda bizi strese sokan nedir ve bunu nasıl iyi hissettirebiliriz?

Bu soruları cevaplamak için, zamanda geriye bir yolculuk yapmamız ve atalarımızın soyut düşünme becerilerini nasıl geliştirdiklerine bakmamız gerekecek. Aynı zamanda, farkındalığın sınavlar hakkında düşünme şeklimizi değiştirmeye aktif olarak nasıl yardımcı olabileceğine bakacağız.

Yaklaşık 70.000 yıl önce, insan beyninin deneyimleri nasıl işlediği konusunda kritik bir gelişme yaşandı.

Nispeten kısa bir süre içinde (evrimsel açıdan), bilim adamları sadece ilkel dürtüleri (güvenlik/açlık/yorgunluk vb.) deneyimlemeyi ve bunlara yanıt vermeyi bıraktığımıza inanıyorlar.

Bunun yerine, var olmayan şeyleri hayal etmeye, analiz etmeye ve inanmaya başladık. Bu, beynimizin sadece önümüzde gerçek bir yırtıcı tehdidine değil, aynı zamanda bir yırtıcının algılanan veya hayal edilen tehdidine de yanıt verebileceği anlamına geliyordu. Bu değişimin gelecekteki tehdit ilişkimiz için gerçekten ilginç sonuçları oldu.

Hayal gücümüzü geliştirmek, akran gruplarımızla aynı şeylere inanmaya başladığımız anlamına da geliyordu. Sonuç olarak, kabilenin bir üyesi, kabilenin hayatta kalmasını destekleyecek şekilde davranmayı bırakırsa, diğer üyeler, topluluğun bir üyesi olarak yararlılıklarından şüphe etmeye başlayabilir.

Şu anda, sosyal izolasyon, gıdanın paylaşılmaması ve yırtıcılara karşı korunma olmaması anlamına geliyordu. Kapsayıcılık, hayatta kalma ile doğrudan bağlantılıydı. Esasen, toplumsal beklentileri karşılamamanın fizyolojik sonuçları, bir aslanla yüz yüze gelmekle aynıydı: savaş ya da kaç.

Savaş ya da kaç modu sınav performansı için neden bir sorundur?

Günümüze ve İngilizce dil sınavlarının bağlamına hızlı bir şekilde ilerleyin. Sınavlar bir tür toplumsal beklentidir: bir öğrencinin o dili konuşan bir toplulukta yararlılığını kanıtlamak için karşılaması gereken bir dil yeterliliği standardı.

Bu şekilde düşünürsek, bir sınav düşüncesinde veya sınav odasının kendisinde stres ve panik yaşamamız şaşırtıcı değildir. Evrimsel açıdan, bir sınav = bir aslan ya da sosyal dışlanma olasılığı!

Savaş ya da kaç modu, tehlikeyi olabildiğince çabuk aşmamıza veya kaçmamıza yardımcı olmak için tasarlanmıştır.

Savaş ya da kaç aktive edildiğinde, beynimiz hayatta kalmak için ihtiyaç duymadığı bedensel işlevleri kapatır. Buna sindirim, dil oluşturma, yaratıcı ve stratejik düşünme, yazma ve daha derin nefes alma dahildir.

Ne yazık ki, bunlardan bazıları bir dil sınavında iyi performans göstermenin anahtarıdır!

, özellikle bir sınav kursu bağlamında, "son derece yüksek stres seviyelerinin [...] bilişinizi etkileyebilir, hafızanızı ve bir görevi tamamlama yeteneğinizi olumsuz yönde etkileyebilir. Zamanla, kronik olarak yüksek stres seviyeleri yeni anılar oluşturma yeteneğinizi de bozabilir, bu nedenle tüm sömestr boyunca yüksek stres seviyeleri daha sonra final sınavı performansınızı etkileyebilir.

Bu, sınavdaki yüksek stres seviyelerinin kişinin en iyi performansı göstermesini zorlaştırdığı ve sınav beklentisindeki stresin, içeriğin ilk etapta düzgün bir şekilde öğrenilmediği anlamına gelebileceği anlamına gelir.

Öğretmenler yardım etmek için ne yapabilir?

Sonuç olarak, sınav senaryosunun güvenli görünmesini sağlamak istiyoruz. Zihnimiz ve bedenimiz tehlikeyi algılamadığında, 'dinlen ve sindir' işlevlerinin aktif hale gelmesine ve performansımızın akmasına izin verecektir.

Elbette bazı sinirler olacak. Ancak kilit nokta, stres devralmadan ve paniğe dönüşmeden önce öğrencinin net düşünmenin o tatlı noktasında kalmasına yardımcı olmaktır.

İşte size yardımcı olabileceğimiz üç yol:

1. Dikkatli nefes alma alıştırması yapın

Öğrencilerinizle basit ve dikkatli nefes alma alıştırması yapın. Farkındalık, şimdiki ana bilinçli olarak, nesnel olarak, şefkatle ve yargılamadan odaklanarak bulduğumuz farkındalığı ifade eder.

Bizi şimdiki anın fiziksel gerçekliğine ve stresimizi kontrolden çıkarabilecek endişeli düşünce döngülerinden çıkarır. Sınavdan önce düzenli olarak pratik yapmak, yardımcı olan alanların etrafında beyinde sinirsel bağlantılar kurmaya yardımcı olacaktır.

Aşağıdaki basit rutin hem dersin başında düzenli olarak hem de paniğin arttığını hisseden öğrenci tarafından sınavda kullanılabilir:

  • DUR: Gözlerini kapat. Altınızdaki sandalyenin ve ayaklarınızın altındaki zeminin fiziksel hissini fark etmek için bir dakikanızı ayırın.
Odadaki etrafınızdaki seslere dikkat edin ve onları takip etmenize gerek kalmadan içeri ve dışarı akmalarına izin verin.
  • NEFES ALIN: Dikkatinizi nazikçe burun deliklerinin ucundan burnunuza girip çıkan nefesinize Focus . Her biri hakkında yeni bir şey fark edip edemeyeceğinize bakın. Panik hissederseniz, nefesin nefesten biraz daha uzun süre devam etmesine izin verin.
  • İܳ: Düşüncelerinizin farkında olun ve gökyüzündeki bulutlar gibi gelip gitmelerine izin verin. Geçmişten gelen bir şeye tutunup tutunmadığınıza veya gelecekte bir şey için çabaladığınıza dikkat edin. Bunların basitçe serbest kalmasına ve dikkatinizi şu andaki nefese geri götürmesine izin verin. On nefes daha sayın. Sonra gözlerini aç ve odaya geri dön.
  • 2. Öğrencilerinizi sınav senaryosuna alıştırın

    Sınav senaryosunu önceden mümkün olduğunca tanıdık hale getirin. Sınav gününden önce sınav koşullarının daha az tehdit edici görünmesi için yapabileceğiniz her şey büyük fayda sağlayacaktır.

    Bu, düzenli ilerleme değerlendirmelerini çevreleyen koşulları ana sınava mümkün olduğunca yakın hale getirmek kadar basit olabilir, bu nedenle gün içinde daha az gariptir. Sınav gününün kendisi üzerinde kontrolünüz varsa, bunu mümkün olduğunca düşük basınçlı hale getirin.

    3. Öğrencilerin büyüme zihniyeti geliştirmelerine yardımcı olun

    Öğrencilerinizle birlikte 'henüz' kelimesini kullanarak onlarla birlikte bir büyüme zihniyeti geliştirin. 'Yapamam' ifadesini 'Henüz yapamam' ile değiştirmeleri için onları teşvik edin. Bu basit kelime, onları dil becerisi açısından olmaları gerektiğini düşündükleri yerle karşılaştırma modundan çıkarır ve bulundukları yere odaklanmalarına yardımcı olarak öz baskıyı azaltır.

    Yukarıdaki stratejilerin tümü, gün geldiğinde sınav odasındaki aslan tehdidini ortadan kaldırmak için tasarlanmıştır.

    Öğrencilerinize sınava hazırlıkları için en iyisini ve iyi şanslar dileriz!

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