“Stress management before YKS is essential”

Physiotherapist Gülşah Konakoğlu stated that stress-related anxiety came to the fore as the common feeling of all candidates who will take the exam, with only a few days before YKS. It is extremely important to pay attention to sleep hygiene as well as breathing control and relaxation exercises in stress management.

“Stress management before YKS is essential”

“Whatever the factor causing the stress is, the body always reacts to the stress in the same way” said Konakoğlu and added, “The brain prepares the body to be active in the face of stress. Therefore, conditions such as increased heart rate, blood pressure and respiratory rate, and slowed digestion occur. These are all normal and necessary reactions to survive and cope with what is seen as danger. If these are prolonged and become excessive, problems will begin and the balance of the body will be disturbed. If this situation is prolonged, stress-related diseases will occur.”


Stating that some fatigue and increased activity are necessary and beneficial in order to be successful, from Istanbul Gelisim University Lect. Physiotherapist Gülşah Konakoğlu said, “However, if it is too much, it affects the performance negatively and as a result the weariness as well as the diseases become inevitable. Unmanaged stress can weaken a person's immune system functions, increase their vulnerability to chronic pain, lung cancer and cardiovascular disease, and negatively impact quality of life."


Emphasizing the importance of stress management in the preparation process for the university exam, Konakoğlu expressed the following statements:
“In stress management, it is extremely important to pay attention to sleep hygiene as well as breathing control and relaxation exercises. Poor sleep causes increased fatigue and irritability. In sleep disorders, solutions are produced for the problem. These solutions include using supportive mattresses and pillows, regulating bedtime, light music, warm bath/shower, relaxation exercises, blackout curtains, discontinuing caffeinated beverages such as tea/coffee and stimuli such as alcohol/cigarettes at least 2-3 hours before bedtime and finally removing television/computer from the bedroom.


Sharing details about the exercises, Konakoğlu said:

“Relaxation is the process of making the body rest, mentally and physically strengthening and energizing. At the same time, the physiological effect of relaxation is in the opposite direction to the body's response to stress. The person under extreme stress pulls the chin down, tilts the head forward, tightens the shoulders by pulling them up towards the ears, keeps the arms close to the chest and rigidly, elbows and trunk bent and hands are fisted or making a repetitive motion. Relaxation programs should be for changing this characteristic pattern.”

Konakoğlu said, “For respiratory control, it is necessary to normalize the breathing rate and depth by exhaling the breath taken in one unit of time through the nose in 2 units of time. There are various physical methods we use in relaxation training. The relaxation training I would recommend is one of them. It can be done on the back on a hard surface, with eyes closed. You should not hold your breath during the movements, the tongue should be loose in the mouth so that it does not press against the palate. Do each move in sequence, as many times as you want, and then move on to the next. Starting from the shoulders, push your shoulders in the direction of your feet and relax. Then bend and unbend your elbows as many times as you wish. Stretch your fingers and let go. Turn the hips outward and release them. Move and release your knees until you relax. Push the toes down and relax. Transfer the air you takes from the nose to the chest, transfer the air from the chest to the diaphragm, and then exhale. Press your body to the ground and relax. Press your head against the pillow and relax.
Konakoğlu underlined that the room should be quiet, well-ventilated, suitable temperature and slightly darkened during the exercises, and warned that the person should take off the tight clothes and be completely comfortable.

Edited date: 23.06.2021
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