President of Üsküdar University, Psychiatrist Prof. Nevzat Tarhan, offered important advice for students, families, and educators just days before the Higher Education Institutions Exam (YKS), which will be held on June 20-21, 2026.
As the exam approaches, process-oriented thinking, not outcome-oriented thinking, should be taught
Pointing to the importance of candidates learning to manage exam anxiety, Prof. Tarhan stated, “As the exam approaches, process-oriented thinking, not outcome-oriented thinking, should be taught. Outcome-oriented thinking means fixating on grades and success, such as 'Did I pass or fail? Did I win or lose?'. However, this kind of approach increases a person's stress. Because the outcome and grades are things a person cannot directly control. Instead, one should think process-oriented. One should focus on areas they can control, such as 'How many hours did I study, how many questions did I solve?'. This is essentially a resource management mentality. The person puts in their best effort and learns to accept the outcome. Another important point is to remind young people of their past successes. For example, by showing their achievements in previous mock exams, the message 'Look, you succeeded before, so you can succeed again' should be given. This also strengthens self-confidence and motivation.”
Anxiety is not an enemy; it is a tool to be managed
Prof. Tarhan stated that exam anxiety should not be seen as an entirely negative situation, adding that moderate stress increases attention, learning, and motivation.
Prof. Tarhan, stating that 'Anxiety activates the brain,' added, “Moderate stress increases attention and learning ability and positively affects our motivation. Zero stress, or carelessness, leads a person to loss and destruction. Stress should not be seen as an enemy. When it comes to stress, the phrase 'stress management' should be used instead of 'conquering stress.' Stress is not something to be conquered; it is something to be utilized. If you manage it, that stress will lead you to your goal. If you cannot manage it, it will lead you to destruction.”
Critical advice for YKS candidates: ‘Focus on the process, not the outcome’
Prof. Tarhan stated that the most common mistake students make during the exam period is outcome-oriented thinking, adding that goals like 'I will enter the top 10 thousand' can increase anxiety.
Prof. Tarhan said, “Setting very big goals in such exams, such as the goal of entering the top 10 thousand, also stems from outcome-oriented thinking. The pressure of 'I will enter the top 10 thousand' is outcome-oriented thinking. Here, the young person starts to say, 'What if I don't enter the top 10 thousand?' They can set a goal for themselves like, 'I will do my best, that is my duty, but I don't know which rank I will get. Hopefully, I will enter the top 10 thousand or 50 thousand'… But if that student constantly thinks about the outcome from morning till night, they panic during the exam. Here, the young person needs to look at their successes in mock exams. If they think, 'Considering my past successful mock exams, there is no reason for me not to succeed,' their anxiety will decrease.”
The exam is not the end of life!
Prof. Tarhan stated that students should focus on areas they can control, such as the study process, repetitions, and problem-solving, instead of results they cannot control, adding, “The exam is not the end of life. The exam is a tool, not a goal. There are always alternative paths and new opportunities in life.”
Prof. Nevzat Tarhan said, “Our exam system also increases exam anxiety. The expectation of performing at a certain level within a certain time increases anxiety. This exam affects millions of people; young people become tense so as not to make mistakes. There are those who forget what they know when they enter the exam, those who leave the exam unfinished, and those whose hands and feet tremble and slide their answers. When evaluating the exam, young people should consider this: there are things they can control and things they cannot control. There are things within their power and things beyond their power. To make a correct distinction, they must use their minds, intellects, and intelligence. If they do so, managing exam stress will be very easy.”
Managing stress correctly is important
Prof. Nevzat Tarhan noted that anxiety can have some physiological and psychological symptoms, stating, “Physical symptoms such as abdominal pain, nausea, and sweating can occur. Sleep is lost, appetite is lost, overeating occurs, unhappiness occurs, nail-biting occurs. Arguments happen, voice tones rise. In exam anxiety, both physiological and emotional symptoms occur. There's nothing wrong with a small amount of these. The important thing is to know how to manage stress. Managing stress is like riding a bicycle. There must be balance; you will slow down and speed up at the right moments, which leads to the goal and makes it easier.”
Parental support can be effective in reducing anxiety
Prof. Nevzat Tarhan noted that parents also have duties in reducing exam anxiety, warning, “Parents should make their highly anxious child feel that they are by their side. They should be supported in a way like, 'You did your best, you studied. Now, whatever the outcome after you've done your best, we will accept it.' If parents have such a mindset, the child will take this as a reference and relax. Anxiety appears more frequently in children of anxious parents.”
3-step breathing exercise
Prof. Tarhan noted that breathing exercises can also help reduce anxiety during the exam, advising, “Breathing exercises increase oxygen flow to the brain. During the exam, because the brain secretes stress hormones, it rapidly consumes chemicals like serotonin in the brain. They can do this during the exam: It consists of 3 steps. They will take a deep breath counting 1-2, hold it while counting 3-4, and slowly release the breath counting 5-6-7-8. While doing this, they should relax their bodies. They should close their eyes. They should do this 5-6 times. While doing this, they should imagine an environment they love and feel relaxed in.”
Don't be stubborn with questions!
Prof. Tarhan stated that students should act strategically during the exam instead of struggling with difficult questions for a long time, and that time management is an important factor in success. Prof. Tarhan concluded his words by saying, “Spending too much time on a question you're stuck on or struggling with drains your energy. This situation increases the anxiety of not being able to allocate time to other questions (time pressure). Being stubborn with a difficult question causes mental fatigue. When you feel stuck on a question, stopping for a short while and taking a deep breath refreshes your mind, allowing you to focus more clearly on other questions. Strategic thinking is important to keep mental performance high; instead of stubbornly insisting on an unanswerable question, it is necessary to use the process efficiently.”
