Psixologiya · Imtihon

Imtihon oldidan hayajon: dushman emas, yordamchi

Yurak tez uradi, qo'llar terlaydi — “men qo'rqyapman” deymiz. Tadqiqotlar bu tuyg'uga boshqacha qarash natijani yaxshilashi mumkinligini ko'rsatdi.

MyHarvardPath · Journal of Experimental Social Psychology (2010) asosida · ≈ 3 daqiqa o'qish

Imtihon oldidan qornidan chiqayotgan kapalaklar qanotga aylanib, o'ziga ishongan o'quvchi (illyustratsiya) — Qorindagi kapalaklar — uchish uchun qanot. Illyustratsiya: MyHarvardPath (AI yordamida)

Imtihon oldidan yurak urishi tezlashadi, nafas tezlashadi — tana “jangga” tayyorlanadi. Ko'pchilik buni yomon belgi deb o'ylaydi va tinchlanishga harakat qiladi. Lekin bu reaksiya aslida tanani energiya bilan ta'minlash uchun yaratilgan.

GRE tajribasi

2010-yilda Jeremi Jeymison va hamkasblari (Garvard universiteti) GRE imtihoniga tayyorlanayotgan talabalar bilan tajriba o'tkazdi. Ishtirokchilar tasodifiy ikki guruhga bo'lindi. Bir guruhga qisqa ma'lumot berildi: imtihon oldidagi hayajon natijaga zarar emas, aksincha yordam berishi mumkin. Ikkinchi guruhga bunday ma'lumot berilmadi.

Natija: “hayajon foydali” degan ma'lumot olgan guruh laboratoriyadagi GRE matematika bo'limida yaxshiroq natija ko'rsatdi. Eng qizig'i — 1–3 oydan keyin topshirilgan haqiqiy GRE imtihonida ham bu guruhning matematika bali yuqoriroq chiqdi.

Kollejdagi imtihon zali — Imtihon zali: hayajon — tananing tayyorgarlik signali. Foto: Lewser / Wikimedia Commons (Public domain)

2marta sinov: laboratoriya va haqiqiy GRE

1–3 oydan keyin ham ta'sir saqlangan

1 jumlafikrni o'zgartirish — butun “usul”

“Men qo'rqyapman” emas — “tanam tayyorlanyapti”.

Keyingi tadqiqotlar

2022-yilda Jeymison va hamkasblari shunga o'xshash g'oyani kollej talabalari bilan sinashdi: imtihon oldidan stressning foydasi haqida o'qigan talabalar matematika xavotirini kamroq his qilgan va yuqoriroq ball olgan. Bu usul “qayta baholash” (reappraisal) deb ataladi.

Imtihon kuni

Hayajonni nomlang. “Bu energiya, u menga diqqat beradi.”
Tinchlanishga majburlamang. Hayajonni bosish ham kuch talab qiladi.
Chuqur nafas oling. 4 soniya nafas, 6 soniya chiqarish — tanani boshqarish.
Tayyorgarlik — eng yaxshi dori. Mashq testlari hayajonni tanish qiladi.

Manba: Jamieson, Mendes, Blackstock & Schmader, “Turning the knots in your stomach into bows”, Journal of Experimental Social Psychology, 2010; Jamieson va boshq., 2022. Matn — o'zbek tilidagi erkin qisqacha bayon.

Psychology · Exams

Pre-exam nerves: not an enemy, but a helper

Your heart races and your hands sweat, and we say “I am scared”. Research has shown that seeing this feeling differently can improve results.

MyHarvardPath · Based on the Journal of Experimental Social Psychology (2010) · ≈ 3 min read

A student at an exam-room door, butterflies from their stomach forming bright wings (illustration) — Butterflies in your stomach can become wings. Illustration: MyHarvardPath (AI-assisted)

Before an exam your heart beats faster and your breathing quickens: the body is preparing for action. Many people see this as a bad sign and try to calm down. But this reaction actually exists to supply the body with energy.

The GRE experiment

In 2010, Jeremy Jamieson and colleagues (Harvard University) ran an experiment with students preparing for the GRE. Participants were randomly split into two groups. One group was told briefly that pre-exam arousal does not hurt performance and can even help. The other group received no such information.

The result: the group told that “arousal helps” did better on the GRE maths section in the lab. Most strikingly, on the real GRE taken one to three months later, this group's maths scores were also higher.

A college exam hall — An exam hall: nerves are the body's signal that it is getting ready. Photo: Lewser / Wikimedia Commons (Public domain)

2tests: in the lab and the real GRE

1–3 monthslater, the effect was still there

1 sentencechanging the thought is the whole method

Not “I am scared”, but “my body is getting ready”.

Later research

In 2022, Jamieson and colleagues tested a similar idea with community-college students: those who read about the benefits of stress before an exam felt less maths anxiety and scored higher. This approach is called reappraisal.

On exam day

Name the feeling. “This is energy, and it helps me focus.”
Do not force calm. Suppressing nerves takes effort too.
Breathe deeply. Breathe in for 4 seconds, out for 6: steady the body.
Preparation is the best medicine. Practice tests make the nerves feel familiar.

Source: Jamieson, Mendes, Blackstock & Schmader, “Turning the knots in your stomach into bows”, Journal of Experimental Social Psychology, 2010; Jamieson et al., 2022. Text: a free summary.