Psychiatrist Prof. Dr. Nevzat Tarhan stated that the complete absence of exam anxiety indicates a lack of motivation, adding that controlled stress is beneficial and even moderate anxiety increases attention and facilitates learning.
Reminding that the dosage of stress is very important in long-term and high-stakes exams like LGS or YKS, psychiatrist Tarhan added that exam anxiety is an energy that needs to be managed correctly. Prof. Dr. Tarhan said, "Exam anxiety is an energy, a whip. It's just like nuclear energy. If we direct it positively, it will lead us to our goal, but if we direct it negatively, it will explode in our hands."
Üsküdar University Founding Rector, Psychiatrist Prof. Dr. Nevzat Tarhan, evaluated the issue of exam anxiety on the program 'Nevzat Tarhan ile Akla Ziyan' broadcast on EKOTÜRK, and made important statements regarding the anxiety experienced by students before major exams such as the upcoming High School Entrance Exam (LGS) and Higher Education Institutions Exam (YKS).
Exam anxiety is the fear of not being able to do what one knows
Prof. Dr. Nevzat Tarhan, evaluating exam psychology and anxiety management, defined exam anxiety as "the fear of not being able to use one's knowledge effectively and not being able to do what one knows."
Prof. Dr. Tarhan stated that some students try to relieve themselves before the exam by saying "I'm ruined, I can't do it," but this situation can negatively affect other candidates around them.
One of the biggest causes of exam anxiety is negative thoughts
Prof. Dr. Tarhan explained that one of the biggest causes of exam anxiety is the negative thought patterns that form in a person, and continued:
“Our brain naturally produces thoughts, just like the liver produces bile. While individuals with low IQ produce a few hundred thoughts a day, individuals with high IQ can be occupied with thousands of thoughts. In people experiencing exam anxiety, the brain produces too many thoughts during this period, but the person becomes unable to manage these thoughts. As the source grows, it becomes more difficult to manage. Therefore, learning to manage exam anxiety is very important. Just as a driver knows where to speed up, where to slow down, and where to turn right or left; similarly, a person must learn how to cope with stress. Controlled stress is beneficial. Even a moderate level of anxiety increases attention and facilitates learning. Moderate stress activates the sympathetic system in the brain. It increases blood circulation in the frontal region of the brain and triggers the secretion of neurochemicals that provide attention and focus. However, if exam anxiety is excessive, physical and mental symptoms emerge. During the exam, there may be a frequent need to go to the toilet. The reason for this is the vasopressin hormone secreted with stress; this hormone also has a diuretic effect. Additionally, symptoms such as heart palpitations, shortness of breath, and trembling in the hands and feet are common. These symptoms are the physical manifestations of exam anxiety. Exam anxiety has not only physical but also mental and psychological symptoms. Therefore, before the exam, not only studying but also learning to cope with stress is as important as knowledge itself.”
Brain chemistry changes during moments of panic and stress experienced during exams
Prof. Dr. Tarhan noted that significant changes occur in brain chemistry during moments of panic and stress experienced during exams, stating:
“When exam anxiety is managed correctly, it can transform into a vehicle that leads a person to their goal. Like a disciplined wild horse, the exam process can enable an individual to overcome a step in their life journey. So, what exactly happens in the brain during moments of panic and stress during an exam? When we look at brain chemistry, in such moments, the brain gives a ‘fight or flight’ response. If a person can exhibit the ‘fight’ response, their attention increases and they focus. However, at this point, the dose of stress needs to be well adjusted. The dosage of stress is very important in long-term and high-stakes exams like LGS or YKS. These exams last approximately 180 minutes and create serious pressure on young people. In fact, experiencing exam anxiety is completely natural. Similarly, exam excitement is normal. However, if a person develops rigid thoughts like ‘I shouldn't feel any excitement,’ ‘My attention shouldn't be distracted at all,’ this situation further increases anxiety. Thoughts like ‘I must absolutely not make any mistakes in the exam’ also make the person more prone to making mistakes. For this reason, young people need to prioritize not only academic knowledge but also question-solving strategies and stress management skills when preparing for the exam. In an exam, not only knowledge but also time management is vitally important. To perform best within a limited time, one needs to know how to use time effectively. In this regard, guidance counselors and exam consultants support students with both question-solving and time management strategies. In some cases, excitement is so intense that the student may even forget to write their name on the exam paper, despite filling it out completely.”
Young people should stick to strategies
Therefore, Prof. Dr. Tarhan stated that before the exam, students must develop appropriate question-solving strategies, time management techniques, and stress management methods for themselves. He said, “Guidance counselors and exam consultants guide students in this regard. Young people must stick to these strategies. Otherwise, the intense excitement experienced during the exam can lead to very simple mistakes. So much so that some students forget to even write their name while filling out the exam paper. They make mistakes that shouldn't happen. Or they might shift their answers. All of these have solutions. Those who take practice exams prepare for these in advance.”
Prof. Dr. Tarhan stated that the path to success lies in focusing on strategies and mental management during the exam. He said, "A student should have a plan like, 'I will solve this many questions, I will manage my time like this.' For example, they should immediately answer the questions they know very well, mark questions they are slightly unsure about, and leave them for later. If they get stuck on one question, they won't be able to answer many other questions they know. This is the biggest mistake in time and question-solving strategy."
Students should do their duties and not think about the outcome
Prof. Dr. Tarhan stated that high motivation and perfectionism can also be a cause of anxiety, saying, "One must not be cruel to oneself, but gentle. Perfectionists sometimes exhibit a 'God complex,' a desire to control everything. This is a hidden arrogance, and the person harms themselves the most, the brain constantly releases stress hormones, and they make more mistakes."
Prof. Dr. Tarhan warned students taking the exam, saying, "Our duty is to use the knowledge we have learned efficiently within that time. Thinking about what the outcome will be is not rational. An exam is not a piece of paper that measures a person's worth; it is a step taken on the path of life. Students should do their duties and not think about the outcome."
Peaceful competition is beneficial
Prof. Dr. Nevzat Tarhan, evaluating competition and motivation during the exam process, pointed out that the competition fueled by the capitalist system can have destructive effects on young people. Stating that "Peaceful competition is beneficial, but warlike competition is harmful," Prof. Dr. Tarhan emphasized that families should be very careful in this regard.
Prof. Dr. Tarhan pointed out that the biggest mistake families make is comparing their children with others, saying, "When families make comparisons like 'Your aunt's child got into this place, you should too,' it awakens feelings of worthlessness and inadequacy in the child. Instead of developing themselves, the child tends to focus on the failure of the person they are compared to, and their anxiety further increases."
What is the correct communication method?
Prof. Dr. Tarhan stated that children who lack study motivation and appear carefree may actually have succumbed to hopelessness, thinking "I can't succeed anyway." He added that parents saying 'You will succeed, you will win' also has a negative effect, because the child doesn't believe it and completely gives up, thinking 'Mom and Dad are just saying it to comfort me.' Tarhan emphasized that the correct approach is to understand the root cause.
Prof. Dr. Tarhan stated that telling a child in this situation "It's okay if you fail" can also have an unexpectedly negative effect, and explained the correct communication method with these words:
"One should tell the child, 'You scored this many nets in the practice exams, we see that you did your best. If you use your time well and stick to your strategies in the exam, whatever the result, it is acceptable to us.' This 'acceptance-based' approach awakens the feeling in the child that 'Mom and Dad understand me' and reduces their anxiety."
The Gazi Yaşargil example…
Prof. Dr. Tarhan stated that not everything in life is under control and sometimes situations that seem like disasters can turn into opportunities. He drew attention to the story of the ‘Neurosurgeon of the Century’ Prof. Dr. Gazi Yaşargil, who passed away recently, saying, “His professor making him work only in the radiology department for years enabled him to examine thousands of brain angiograms and create a three-dimensional algorithm in his mind. This hardship transformed him into a surgeon who could perform operations no one else could. The paths to success in life are not paved with flowers." and advised young people to be patient and determined.
Some words from families can lead to negative outcomes
Prof. Dr. Tarhan noted that some methods used by families to increase motivation can, contrary to expectations, lead to negative results. He said, “Parents say with good intentions 'You will succeed, you will win.' However, the child doesn't believe this and completely gives up, thinking 'Mom and Dad are saying this to comfort me.' Similarly, phrases like 'My daughter, my son, you are important, forget about the exam' said to an anxious child are also wrong. The child already doesn't want to entertain the possibility of failure. Telling them 'It's okay if you fail' has the opposite effect because it's not the language they understand."
Prof. Dr. Tarhan also pointed out that motivation is related to socio-economic status, stating, "For a child in prosperity, success is an option. They might think, 'Even if I don't succeed, my father has a business.' However, for a young person maturing in scarcity, success is a necessity, and this situation motivates them more."
Exam anxiety is an energy that needs to be managed correctly…
Prof. Dr. Tarhan stated that exam anxiety is an energy that needs to be managed correctly, saying, "Exam anxiety is an energy, a whip. It is just like nuclear energy. If we direct it positively, it will lead us to our goal, but if we direct it negatively, it will explode in our hands. One should think of it this way."
Families should be pilotage captains, not captains
Prof. Dr. Tarhan said that families should instill a sense of responsibility in their children from an early age, but should avoid a suppressive attitude during exam periods.
Prof. Dr. Tarhan stated that families should be guiding "pilotage captains," not just captains. He said, "Parents should be pilotage captains, not captains. If they constantly hover over the child, morning breakfast turns into a lecture, and when the child sees their mother, they'll say 'Lessons again?' and won't listen anymore, which is not beneficial."
Ask artificial intelligence instead of social media
Prof. Dr. Tarhan stated that technology is an impartial tool that can provide benefits when used correctly, saying, “Instead of unfounded information on social media, support can be sought from artificial intelligence. I think they should go to artificial intelligence and ask: 'How do I cope with exam anxiety?' Many good options will appear. When you ask the right question, artificial intelligence makes life extraordinarily easy. Of course, they should still filter the results."
Students who cannot manage their time even in practice exams usually experience "fear of making mistakes"
Prof. Dr. Tarhan stated that they experience it, saying, "Zero mistakes are not possible. Students should grant themselves the right to make mistakes. The point is not to be flawless, but to make the best use of available resources. During the exam, focus on the moment. Mark an unsolved question and move on without struggling, then return to that question in the remaining time. Those who don't apply this strategy usually either get stuck on one question or constantly think about the result."
Prof. Dr. Tarhan noted that anxiety stems from a person thinking about things they cannot control, saying, "A person should not insist on things beyond their power. 'I am responsible for doing my best, not for succeeding or failing' they should say. If one thinks about what they can control, they won't get stressed. What is something they cannot control? Succeeding or failing. The moment they think about this, anxiety increases."
How to use 180 minutes is entirely within your control
Prof. Dr. Tarhan emphasized the importance of viewing the exam moment as "resource management," stating, "What a person cannot control is the outcome of the exam. But the process, meaning how to use the 180 minutes, is entirely within their control. A person who focuses on this does not get stressed. Those who cannot manage their mental resources well also struggle to manage their lives."
Success should be redefined
Prof. Dr. Tarhan stated that success will become apparent at the end of life, saying, "Don't boast, saying 'I am successful' just because you took an exam and passed. A factory producing quality products for one day does not indicate its success. What is important is to maintain that quality 10 years later. Success is the sum of failures. Just like a child learning to walk falls and gets up, exams are ups and downs on the path of life."
Prof. Dr. Tarhan pointed out that the global system teaches dopamine-focused, i.e., pleasure-focused success, saying, “First place, money, goods, property... These give pleasure but are temporary, and you always want something new. Whereas serotonin-focused success is a happiness of meaning. This means knowing your goal on a long life journey and seeing even failures as a learning tool on the way to that goal. This makes you more resilient.”
Relaxation exercises are more effective than medication
Prof. Dr. Tarhan also offered practical advice for coping with exam anxiety, strongly warning against using medication based on advice from friends or acquaintances.
Prof. Dr. Tarhan, stating, "Never take medication you haven't used before the exam on exam day. Medication is a chemical weapon; if used incorrectly, it causes harm," concluded his remarks as follows:
“There are some medications that regulate the nervous system's reactions to stress while also working without impairing, or even by increasing, attention. However, these medications should only be used by individuals who truly need them, under expert supervision. If a student cannot control their exam anxiety on their own, they must seek support from a specialist. At this point, breathing exercises are a very effective method for coping with stress. Especially the technique called abdominal breathing increases oxygen flow to the brain and reduces stress hormones. When taking a deep breath, a person should count 'one, two' silently. They should hold their breath for four seconds, counting 'three, four, five, six.' Then, they should slowly exhale, counting 'six, seven, eight, nine, ten.' While doing this exercise, it is recommended to place the right hand over the heart and the left hand on the abdomen. It is important for the abdomen to move while breathing in and out. This exercise provides a calming effect when done 5-6 times. However, caution should be exercised as more repetitions can lower blood pressure. It should not be forgotten that correct breathing techniques and relaxation exercises can be more effective than medication.”