{"id":3890,"date":"2026-06-16T09:43:10","date_gmt":"2026-06-16T09:43:10","guid":{"rendered":"https:\/\/fhf.edu.al\/?p=3890"},"modified":"2026-06-16T09:45:21","modified_gmt":"2026-06-16T09:45:21","slug":"keshilla-per-studentet-stresi-dhe-ankthi-para-provimeve","status":"publish","type":"post","link":"https:\/\/fhf.edu.al\/en\/keshilla-per-studentet-stresi-dhe-ankthi-para-provimeve\/","title":{"rendered":"K\u00ebshilla p\u00ebr student\u00ebt: Stresi dhe ankthi para provimeve"},"content":{"rendered":"<hr \/>\n<p style=\"text-align: justify;\">Fillimi i sezonit t\u00eb provimeve shpesh shoq\u00ebrohet me stres dhe ankth tek student\u00ebt. Nj\u00eb nivel i moderuar stresi n\u00eb fakt konsiderohet pozitiv dhe i dobish\u00ebm p\u00ebr t\u00eb performuar mir\u00eb, sepse na ndihmon q\u00eb t\u00eb jemi m\u00eb t\u00eb p\u00eb\u00ebq\u00ebndruar dhe vigjilent\u00eb p\u00ebrpara nj\u00eb provimi. Por kur ankthi \u00ebsht\u00eb shum\u00eb i fort\u00eb, mund t\u00eb kemi v\u00ebshtir\u00ebsi p\u00ebr t\u00eb m\u00ebsuar dhe mbajtur mend at\u00eb q\u00eb na duhet t\u00eb dim\u00eb p\u00ebr provimin, e kemi t\u00eb v\u00ebshtir\u00eb t\u00eb p\u00ebrq\u00ebndrohemi, apo dhe t\u00eb tregojm\u00eb aft\u00ebsit\u00eb dhe dijet\u00a0 tona gjat\u00eb provimit. Por duhet t\u00eb kemi parasysh se ankthi dhe stresi mund t\u00eb menaxhohen. Edhe n\u00ebse gjendemi p\u00ebrball\u00eb p\u00ebrjetimeve t\u00eb tilla t\u00eb forta, secili prej nesh mund t\u00eb nd\u00ebrmarr\u00eb veprime p\u00ebr reduktimin e stresit dhe ankthit.<\/p>\n<p style=\"text-align: justify;\"><strong>Disa nga shkaqet pse p\u00ebrjetojm\u00eb ankth p\u00ebrpara provimeve:<\/strong><\/p>\n<ul style=\"text-align: justify; list-style-type: circle;\">\n<li>Eksperiencat negative t\u00eb provimeve n\u00eb t\u00eb shkuar\u00ebn<\/li>\n<li>Menaxhimi jo i mir\u00eb i koh\u00ebs<\/li>\n<li>Mungesa e p\u00ebrgatitjes s\u00eb mjaftueshme<\/li>\n<li>Mungesa e besimit n\u00eb vetvete<\/li>\n<li>Pritshm\u00ebri t\u00eb larta\/perfeksioniz\u00ebm<\/li>\n<li>Frika nga d\u00ebshtimi<\/li>\n<li>Kujdes i pak\u00ebt p\u00ebr veten, gjum\u00eb jo i rregullt apo i pamjaftuesh\u00ebm, dieta jo e sh\u00ebndetshme, mosb\u00ebrja e aktivitetit fizik etj.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><strong>Disa simptoma t\u00eb stresit apo ankthit para provimeve mund t\u00eb jen\u00eb:<\/strong><\/p>\n<ul style=\"list-style-type: circle;\">\n<li>Dhimbje koke<\/li>\n<li>Rrahje t\u00eb shpejta t\u00eb zemr\u00ebs<\/li>\n<li>Dhimbje stomaku<\/li>\n<li>V\u00ebshtir\u00ebsi p\u00ebr tu p\u00ebrq\u00ebndruar<\/li>\n<li>Frik\u00eb<\/li>\n<li>Munges\u00eb shprese<\/li>\n<li>Dyshim n\u00eb vetvete\/ vet\u00ebvler\u00ebsim i ul\u00ebt<\/li>\n<li>Zem\u00ebrim\/ nervoziz\u00ebm\/ axhitim etj<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><strong>\u04aafar\u00eb mund t\u00eb b\u00ebjm\u00eb p\u00ebr leht\u00ebsimin e stresit dhe ankthit?<\/strong><\/p>\n<ul style=\"text-align: justify; list-style-type: circle;\">\n<li><strong>Fillojm\u00eb t\u00eb pranojm\u00eb ndjenjat e ankthit.<\/strong> N\u00eb thelb k\u00ebto ndjenja tregojn\u00eb q\u00eb ju shqet\u00ebsoheni p\u00ebr provimin dhe q\u00eb keni nevoj\u00eb t\u00eb p\u00ebrgtiteni<\/li>\n<li>Sa m\u00eb t\u00eb planifikuar t\u00eb jeni, aq m\u00eb e lart\u00eb \u00ebsht\u00eb mund\u00ebsia t\u00eb p\u00ebrgatiteni p\u00ebr nj\u00eb provim. B\u00ebni nj\u00eb tabel\u00eb me planin e studimit, oraret, leksionet q\u00eb do t\u00eb m\u00ebsoni brenda nj\u00eb ore, ose dite t\u00eb caktuar etj.<\/li>\n<li><strong>Flini gjum\u00eb.<\/strong> edhe pse shpesh mund t\u00eb planifikojm\u00eb t\u00eb lexojm\u00eb nat\u00ebn, \u00ebsht\u00eb tunduese sepse \u00ebsht\u00eb qet\u00ebsi, studimet tregojn\u00eb se redukton performanc\u00ebn akademike. Gjumi \u00ebsht\u00eb shum\u00eb i r\u00ebnd\u00ebsish\u00ebm p\u00ebr qet\u00ebsimin e mendjes, por edhe p\u00ebr t\u00eb nx\u00ebnin.<\/li>\n<li><strong>Ushqim i sh\u00ebndetsh\u00ebm.<\/strong> Diet\u00eb e balancuar, hidratimi, ushtrimet fizike, ekspozimi n\u00eb diell, l\u00ebvizje t\u00eb thjeshta si ecja, sh\u00ebtitja, mund t\u00eb ndihmojn\u00eb n\u00eb reduktimin e ankthit.<\/li>\n<li><strong>Krijo mjedis t\u00eb p\u00ebrshtatsh\u00ebm studimi.<\/strong> Mundohu t\u00eb kuptosh stilin t\u00ebnd t\u00eb t\u00eb nx\u00ebnit dhe kur jeni m\u00eb produktiv\u00eb, pasja e nj\u00eb rituali para studimit shpesh ndihmon, mjedis t\u00eb qet\u00eb apo muzik\u00eb n\u00eb sfond etj.<\/li>\n<li><strong>Shoq\u00ebrizohu.<\/strong> Takoni miqt\u00eb tuaj, koleg\u00eb t\u00eb kursit apo shoq\u00ebri t\u00eb vjetra. Secili prej tyre mund t\u00eb jap\u00eb mb\u00ebshtetje, informacion, mund t\u00eb ndani shqet\u00ebsimet tuaja, por edhe thjesht takimi me ta mund t\u1fbdiu ndihmoj\u00eb t\u00eb q\u00ebt\u00ebsoheni dhe t\u00eb leh\u00ebt\u00ebsoni ngarkes\u00ebn emocionale para provimeve.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Teknika p\u00ebr menaxhimin e stresit dhe ankthit nga provimet:<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><strong>P\u00ebrgatituni sa m\u00eb mir\u00eb q\u00eb t\u00eb mundeni.<\/strong> Studioni mjaftuesh\u00ebm dhe filloni sa m\u00eb her\u00ebt q\u00eb t\u00eb mundeni, p\u00ebrdorni teknika studimi q\u00eb ju ndihmojn\u00eb t\u00eb m\u00ebsoni, kuptoni dhe t\u00eb mbani mend informacionin.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><strong>P\u00ebrdorni teknika t\u00eb ndryshme relaksimi\/ q\u00ebt\u00ebsimi si: <\/strong><\/p>\n<ul style=\"text-align: justify; list-style-type: circle;\">\n<li><strong>Ushtrime t\u00eb trajnimit t\u00eb frym\u00ebmarrjes<\/strong>. Kur jemi t\u00eb stresuar apo ankthioz\u00eb frym\u00ebmarrja jon\u00eb ndryshon, b\u00ebhet m\u00eb e shpejt\u00eb dhe nuk furnizohemi mjaftuesh\u00ebm me oksigjen. P\u00ebrqendrimi n\u00eb frym\u00ebmarrje mund t\u00eb ndihmoj\u00eb n\u00eb leht\u00ebsimin e simptomave t\u00eb ankthit (ngadal\u00ebsimin e rrahjeve t\u00eb zemr\u00ebs) dhe mund t\u00eb relaksoj\u00eb trupin ton\u00eb n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb mund t\u00eb mendojm\u00eb p\u00ebrs\u00ebri qart\u00eb.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><strong><em>Frym\u00ebmarrja e thell\u00eb:<\/em><\/strong><\/p>\n<ul style=\"text-align: justify; list-style-type: circle;\">\n<li>Merrni frym\u00eb ngadal\u00eb p\u00ebr 4 sekonda<\/li>\n<li>Mbani frym\u00ebn p\u00ebr 4 sekonda<\/li>\n<li>Nxirrni frym\u00ebn ngadal\u00eb p\u00ebr 4 sekonda<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\u00a0<em>P\u00ebrs\u00ebriteni k\u00ebt\u00eb derisa t\u00eb ndjeni se simptomat tuaja fillojn\u00eb t\u00eb leht\u00ebsohen.<\/em><\/p>\n<p style=\"text-align: justify;\">&#8211; <strong>Kontrolli i mendimeve:<\/strong>\u00a0<em>Ndaloni mendimet tuaja<\/em> &#8211; Kur arrini t\u00eb kuptoni se mendimet negative po vlojn\u00eb n\u00eb mendjen tuaj dhe tensioni po rritet brenda jush, at\u00ebher\u00eb ndaloni dhe thirrni STOP, \u00e7ka do t\u00eb bllokoj\u00eb shqet\u00ebsimin tuaj momentalisht.\u00a0<em>Imagjinoni &#8211;<\/em> Filloni t\u00eb imagjinoni apo \u00ebnd\u00ebrroni p\u00ebr sjellje dhe veprime t\u00eb tjera, n\u00eb m\u00ebnyr\u00eb t\u00eb till\u00eb q\u00eb mendja juaj t\u00eb mos ket\u00eb m\u00eb vend p\u00ebr shqet\u00ebsime. Mund t\u00eb imagjinoni apo rikujtoni vende apo situata ku jeni ndjer\u00eb i qet\u00eb dhe i lumtur m\u00eb par\u00eb. <em>\u00a0<\/em><em>Mendoni suksesin tuaj &#8211;<\/em> Mendoni sikur keni p\u00ebrfunduar testin dhe jeni t\u00eb bindur p\u00ebr rezultatet tuaja pozitive dhe keni p\u00ebrfunduar testin me sukses. Mendoni sikur jeni n\u00eb auditor, keni marr\u00eb tez\u00ebn n\u00eb dor\u00eb dhe mund t\u2019i p\u00ebrgjigjeni t\u00eb gjitha pyetjeve me sukses. Mendoni q\u00eb keni p\u00ebrfunduar me sukses dhe duhet t\u00eb festoni. Sa m\u00eb t\u00eb larta t\u00eb jen\u00eb pritshm\u00ebrit\u00eb tuaja ndaj testit, aq m\u00eb vigjilent\u00eb do t\u00eb ndjeheni dhe aq m\u00eb pozitive do t\u00eb jen\u00eb rezultatet tuaja.<\/p>\n<hr \/>\n<p style=\"text-align: justify;\">","protected":false},"excerpt":{"rendered":"<p>Fillimi i sezonit t\u00eb provimeve shpesh shoq\u00ebrohet me stres dhe ankth tek student\u00ebt. Nj\u00eb nivel i moderuar stresi n\u00eb fakt konsiderohet pozitiv dhe i dobish\u00ebm p\u00ebr t\u00eb performuar mir\u00eb, sepse na ndihmon q\u00eb t\u00eb jemi m\u00eb t\u00eb p\u00eb\u00ebq\u00ebndruar dhe vigjilent\u00eb p\u00ebrpara nj\u00eb provimi. Por kur ankthi \u00ebsht\u00eb shum\u00eb i fort\u00eb, mund t\u00eb kemi v\u00ebshtir\u00ebsi p\u00ebr [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3890","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"_links":{"self":[{"href":"https:\/\/fhf.edu.al\/en\/wp-json\/wp\/v2\/posts\/3890","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fhf.edu.al\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fhf.edu.al\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fhf.edu.al\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fhf.edu.al\/en\/wp-json\/wp\/v2\/comments?post=3890"}],"version-history":[{"count":4,"href":"https:\/\/fhf.edu.al\/en\/wp-json\/wp\/v2\/posts\/3890\/revisions"}],"predecessor-version":[{"id":3894,"href":"https:\/\/fhf.edu.al\/en\/wp-json\/wp\/v2\/posts\/3890\/revisions\/3894"}],"wp:attachment":[{"href":"https:\/\/fhf.edu.al\/en\/wp-json\/wp\/v2\/media?parent=3890"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fhf.edu.al\/en\/wp-json\/wp\/v2\/categories?post=3890"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fhf.edu.al\/en\/wp-json\/wp\/v2\/tags?post=3890"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}