{"id":7234,"date":"2026-10-31T09:50:39","date_gmt":"2026-10-31T06:50:39","guid":{"rendered":"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/"},"modified":"2026-10-31T09:50:53","modified_gmt":"2026-10-31T06:50:53","slug":"ozguven-eksikligi-testi","status":"publish","type":"post","link":"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/","title":{"rendered":"\u00d6zg\u00fcven eksikli\u011fi testi sonu\u00e7lar\u0131 nas\u0131l okunur"},"content":{"rendered":"<p>Toplant\u0131da s\u0131ra size geldi\u011finde s\u00f6yleyece\u011finiz c\u00fcmleyi i\u00e7inizden birka\u00e7 kez prova edip yine de susuyor musunuz? Ya da biri sizi \u00f6vd\u00fc\u011f\u00fcnde, ba\u015far\u0131n\u0131z\u0131 hemen \u201c\u015fanst\u0131\u201d diye a\u00e7\u0131kl\u0131yor musunuz? B\u00f6yle anlar insan\u0131 kolayca \u201c\u00d6zg\u00fcvenim yok\u201d sonucuna g\u00f6t\u00fcrebilir. Oysa tek bir davran\u0131\u015f ya da toplam puan, sizi tan\u0131mlamaz.<\/p>\n<p>Aile ve Sosyal Hizmetler Bakanl\u0131\u011f\u0131&#039;n\u0131n <a href=\"https:\/\/www.aile.gov.tr\/media\/50221\/tepa2013-teksf.pdf\" target=\"_blank\" rel=\"noopener\">T\u00fcrkiye Ergen Profili Ara\u015ft\u0131rmas\u0131&#039;nda<\/a> ergenlerin <strong>%6,5&#039;i d\u00fc\u015f\u00fck, %81&#039;i normal, %12&#039;si y\u00fcksek benlik sayg\u0131s\u0131<\/strong> grubunda yer alm\u0131\u015ft\u0131r. Kendini ba\u015far\u0131l\u0131 veya \u00e7ok ba\u015far\u0131l\u0131 g\u00f6renlerin oran\u0131 y\u00fcksek benlik sayg\u0131s\u0131 grubunda <strong>%77<\/strong>, normal grupta <strong>%62<\/strong> olarak bildirilmi\u015ftir. Bu sonu\u00e7lar ara\u015ft\u0131rman\u0131n ergen \u00f6rneklemine aittir, t\u00fcm T\u00fcrkiye n\u00fcfusunu temsil etmez. Yine de ki\u015finin kendini yeterli ve sosyal a\u00e7\u0131dan i\u015flevsel g\u00f6rmesinin, tek bir toplam puandan daha fazlas\u0131n\u0131 anlatabilece\u011fini hat\u0131rlat\u0131r.<\/p>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/10\/lack-of-self-confidence-test-team-discussion.jpg\" alt=\"Ofis ortam\u0131nda \u00e7al\u0131\u015fan, \u00f6zg\u00fcven eksikli\u011fi ya\u015fayan ve d\u00fc\u015f\u00fcnceli g\u00f6r\u00fcnen gen\u00e7 bir kad\u0131n\u0131n ill\u00fcstrasyon g\u00f6rseli.\" \/><\/figure><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">\u0130\u00e7indekiler<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/#Icindekiler\" >\u0130\u00e7indekiler<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/#Ozguven_eksikligi_testinden_ne_beklemelisiniz\" >\u00d6zg\u00fcven eksikli\u011fi testinden ne beklemelisiniz<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/#On_iki_soruluk_ozguven_kontrolu_ve_puan_bantlari\" >On iki soruluk \u00f6zg\u00fcven kontrol\u00fc ve puan bantlar\u0131<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/#Toplamdan_cok_oruntuye_bakin\" >Toplamdan \u00e7ok \u00f6r\u00fcnt\u00fcye bak\u0131n<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/#Ozguven_benlik_saygisi_ve_yeterlilik_nasil_ayrilir\" >\u00d6zg\u00fcven, benlik sayg\u0131s\u0131 ve yeterlilik nas\u0131l ayr\u0131l\u0131r<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/#Ayni_kisi_iki_farkli_sey_hissedebilir\" >Ayn\u0131 ki\u015fi iki farkl\u0131 \u015fey hissedebilir<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/#Rosenberg_ve_diger_olceklerin_puan_anlami\" >Rosenberg ve di\u011fer \u00f6l\u00e7eklerin puan anlam\u0131<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/#Formun_kendi_yonergesini_kontrol_edin\" >Formun kendi y\u00f6nergesini kontrol edin<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/#Ayni_dusuk_puanin_uc_farkli_hikayesi\" >Ayn\u0131 d\u00fc\u015f\u00fck puan\u0131n \u00fc\u00e7 farkl\u0131 hik\u00e2yesi<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/#Denizin_guclugu_sosyal_durumlarda\" >Deniz&#039;in g\u00fc\u00e7l\u00fc\u011f\u00fc sosyal durumlarda<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/#Ecenin_guclugu_ovguyu_kabul_etmekte\" >Ece&#039;nin g\u00fc\u00e7l\u00fc\u011f\u00fc \u00f6vg\u00fcy\u00fc kabul etmekte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/#Keremin_guclugu_beden_algisi_ve_karsilastirmada\" >Kerem&#039;in g\u00fc\u00e7l\u00fc\u011f\u00fc beden alg\u0131s\u0131 ve kar\u015f\u0131la\u015ft\u0131rmada<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/#Cevrim_ici_testlerin_sinirlari_ve_medya_dongusu\" >\u00c7evrim i\u00e7i testlerin s\u0131n\u0131rlar\u0131 ve medya d\u00f6ng\u00fcs\u00fc<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/#Ekran_suresinden_cok_kullanim_dongusune_bakin\" >Ekran s\u00fcresinden \u00e7ok, kullan\u0131m d\u00f6ng\u00fcs\u00fcne bak\u0131n<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/#Sonuctan_sonra_uzmana_ne_zaman_basvurmali\" >Sonu\u00e7tan sonra uzmana ne zaman ba\u015fvurmal\u0131<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.healmeup.com\/blog\/ozguven-eksikligi-testi\/#Uzman_destegini_ertelemeyin\" >Uzman deste\u011fini ertelemeyin<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Icindekiler\"><\/span>\u0130\u00e7indekiler<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><a href=\"#ozguven-eksikligi-testinden-ne-beklemelisiniz\">\u00d6zg\u00fcven eksikli\u011fi testinden ne beklemelisiniz<\/a><\/li>\n<li><a href=\"#on-iki-soruluk-ozguven-kontrolu-ve-puan-bantlar\">On iki soruluk \u00f6zg\u00fcven kontrol\u00fc ve puan bantlar\u0131<\/a><ul>\n<li><a href=\"#toplamdan-cok-oruntuye-bakn\">Toplamdan \u00e7ok \u00f6r\u00fcnt\u00fcye bak\u0131n<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#ozguven-benlik-saygs-ve-yeterlilik-nasl-ayrlr\">\u00d6zg\u00fcven, benlik sayg\u0131s\u0131 ve yeterlilik nas\u0131l ayr\u0131l\u0131r<\/a><ul>\n<li><a href=\"#ayn-kisi-iki-farkl-sey-hissedebilir\">Ayn\u0131 ki\u015fi iki farkl\u0131 \u015fey hissedebilir<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#rosenberg-ve-diger-olceklerin-puan-anlam\">Rosenberg ve di\u011fer \u00f6l\u00e7eklerin puan anlam\u0131<\/a><ul>\n<li><a href=\"#formun-kendi-yonergesini-kontrol-edin\">Formun kendi y\u00f6nergesini kontrol edin<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#ayn-dusuk-puann-uc-farkl-hikayesi\">Ayn\u0131 d\u00fc\u015f\u00fck puan\u0131n \u00fc\u00e7 farkl\u0131 hik\u00e2yesi<\/a><ul>\n<li><a href=\"#denizin-guclugu-sosyal-durumlarda\">Deniz&#039;in g\u00fc\u00e7l\u00fc\u011f\u00fc sosyal durumlarda<\/a><\/li>\n<li><a href=\"#ecenin-guclugu-ovguyu-kabul-etmekte\">Ece&#039;nin g\u00fc\u00e7l\u00fc\u011f\u00fc \u00f6vg\u00fcy\u00fc kabul etmekte<\/a><\/li>\n<li><a href=\"#keremin-guclugu-beden-algs-ve-karslastrmada\">Kerem&#039;in g\u00fc\u00e7l\u00fc\u011f\u00fc beden alg\u0131s\u0131 ve kar\u015f\u0131la\u015ft\u0131rmada<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#cevrim-ici-testlerin-snrlar-ve-medya-dongusu\">\u00c7evrim i\u00e7i testlerin s\u0131n\u0131rlar\u0131 ve medya d\u00f6ng\u00fcs\u00fc<\/a><ul>\n<li><a href=\"#ekran-suresinden-cok-kullanm-dongusune-bakn\">Ekran s\u00fcresinden \u00e7ok, kullan\u0131m d\u00f6ng\u00fcs\u00fcne bak\u0131n<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#sonuctan-sonra-uzmana-ne-zaman-basvurmal\">Sonu\u00e7tan sonra uzmana ne zaman ba\u015fvurmal\u0131<\/a><ul>\n<li><a href=\"#uzman-destegini-ertelemeyin\">Uzman deste\u011fini ertelemeyin<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><a id=\"ozguven-eksikligi-testinden-ne-beklemelisiniz\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ozguven_eksikligi_testinden_ne_beklemelisiniz\"><\/span>\u00d6zg\u00fcven eksikli\u011fi testinden ne beklemelisiniz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u201c\u00d6zg\u00fcven eksikli\u011fi testi\u201d ad\u0131yla kar\u015f\u0131la\u015ft\u0131\u011f\u0131n\u0131z bir formun sonucu, klinik tan\u0131 ya da de\u011fi\u015fmez bir ki\u015filik etiketi de\u011fildir. T\u00fcrkiye&#039;de akademik \u00e7al\u0131\u015fmalarda konu \u00e7o\u011funlukla <strong>d\u00fc\u015f\u00fck benlik sayg\u0131s\u0131<\/strong> \u00fczerinden incelenir; Rosenberg Benlik Sayg\u0131s\u0131 \u00d6l\u00e7e\u011fi de bu ama\u00e7la kullan\u0131lan ara\u00e7lardan biridir. \u00d6z de\u011ferlendirme testleri, kendinize ili\u015fkin d\u00fc\u015f\u00fcnceleri d\u00fczenli bi\u00e7imde g\u00f6zden ge\u00e7irmenize yard\u0131mc\u0131 olabilir. Ancak bir puan, ya\u015fad\u0131\u011f\u0131n\u0131z g\u00fc\u00e7l\u00fc\u011f\u00fcn nedenini tek ba\u015f\u0131na a\u00e7\u0131klamaz.<\/p>\n<p>Toplant\u0131da konu\u015famamak, \u00f6rne\u011fin yaln\u0131zca kendinizi yetersiz g\u00f6rd\u00fc\u011f\u00fcn\u00fcz anlam\u0131na gelmeyebilir. Yeni bir ortamda gerilmek, ge\u00e7mi\u015fte ele\u015ftirilmi\u015f olmak ya da ba\u015fkalar\u0131n\u0131n de\u011ferlendirmesinden \u00e7ekinmek de ayn\u0131 davran\u0131\u015fa yol a\u00e7abilir. Benzer bi\u00e7imde, iltifat\u0131 kabul edememek \u00f6z-de\u011ferle ilgili bir hassasiyete i\u015faret edebilir; fakat tek ba\u015f\u0131na tan\u0131 koydurmaz.<\/p>\n<p>Bu yaz\u0131daki <strong>12 soruluk kontrol<\/strong>, bilimsel olarak standardize edilmi\u015f bir klinik \u00f6l\u00e7ek de\u011fildir. Kendi yan\u0131tlar\u0131n\u0131z\u0131 fark etmeniz ve hangi ya\u015fam alanlar\u0131nda zorland\u0131\u011f\u0131n\u0131z\u0131 se\u00e7meniz i\u00e7in haz\u0131rlanm\u0131\u015f bir \u00f6z g\u00f6zlem arac\u0131d\u0131r. \u00d6nce sorular\u0131 yan\u0131tlay\u0131p toplam puan\u0131n\u0131z\u0131 g\u00f6rebilir, sonra en y\u00fcksek puan verdi\u011finiz maddelerin hangi ortak alanda topland\u0131\u011f\u0131n\u0131 inceleyebilirsiniz. Ard\u0131ndan \u00f6zg\u00fcven, benlik sayg\u0131s\u0131 ve yeterlilik kavramlar\u0131n\u0131n fark\u0131na; bilimsel \u00f6l\u00e7eklerin puanlama s\u0131n\u0131rlar\u0131na ve hangi durumda uzman deste\u011finin uygun olabilece\u011fine bakabilirsiniz.<\/p>\n<blockquote>\n<p><strong>Akl\u0131n\u0131zda olsun:<\/strong> Test sonucu bir ba\u015flang\u0131\u00e7 noktas\u0131d\u0131r. G\u00fcnl\u00fck ya\u015fam\u0131n\u0131z\u0131 ne kadar etkiledi\u011finizi anlamak, etiketten daha yararl\u0131d\u0131r.<\/p>\n<\/blockquote>\n<p><a id=\"on-iki-soruluk-ozguven-kontrolu-ve-puan-bantlar\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"On_iki_soruluk_ozguven_kontrolu_ve_puan_bantlari\"><\/span>On iki soruluk \u00f6zg\u00fcven kontrol\u00fc ve puan bantlar\u0131<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Son <strong>iki haftay\u0131<\/strong> d\u00fc\u015f\u00fcn\u00fcn. Her maddeyi, ne s\u0131kl\u0131kta ya\u015fad\u0131\u011f\u0131n\u0131za g\u00f6re <strong>0, 1, 2 veya 3<\/strong> aras\u0131nda puanlay\u0131n: 0 \u201cneredeyse hi\u00e7\u201d, 1 \u201cara s\u0131ra\u201d, 2 \u201cs\u0131k\u201d, 3 ise \u201cneredeyse her g\u00fcn\u201d anlam\u0131na gelir. Yan\u0131tlarken idealde nas\u0131l davranman\u0131z gerekti\u011fini de\u011fil, son d\u00f6nemde ger\u00e7ekte ne oldu\u011funu d\u00fc\u015f\u00fcn\u00fcn.<\/p>\n<ol>\n<li>Bir hata yapt\u0131\u011f\u0131n\u0131zda, bunu tek bir davran\u0131\u015f\u0131n sonucu yerine ki\u015fili\u011finizin kan\u0131t\u0131 say\u0131yorsunuz.<\/li>\n<li>S\u00f6z almadan \u00f6nce s\u00f6yleyece\u011finiz c\u00fcmleyi i\u00e7inizden birka\u00e7 kez siliyorsunuz.<\/li>\n<li>\u0130lgi veya takdir g\u00f6rd\u00fc\u011f\u00fcn\u00fczde bunu hak etmedi\u011finizi d\u00fc\u015f\u00fcn\u00fcyorsunuz.<\/li>\n<li>Bir karar vermeden \u00f6nce ba\u015fkas\u0131n\u0131n onay\u0131n\u0131 bekliyorsunuz.<\/li>\n<li>Yetersiz g\u00f6r\u00fcnece\u011finizden korkup sosyal bir daveti geri \u00e7eviriyorsunuz.<\/li>\n<li>\u0130\u015f ya da okul g\u00f6revi ba\u015flamadan, \u201cBeceremem\u201d diye d\u00fc\u015f\u00fcnerek kendinizi k\u00fc\u00e7\u00fcms\u00fcyorsunuz.<\/li>\n<li>\u201cHay\u0131r\u201d demenin ili\u015fkinizi bozaca\u011f\u0131n\u0131 varsay\u0131yorsunuz.<\/li>\n<li>Aynaya bakt\u0131\u011f\u0131n\u0131zda veya foto\u011fraf\u0131n\u0131z\u0131 g\u00f6rd\u00fc\u011f\u00fcn\u00fczde \u00f6nce kusur ar\u0131yorsunuz.<\/li>\n<li>Ba\u015fkas\u0131n\u0131n ba\u015far\u0131s\u0131n\u0131, kendi de\u011feriniz azalm\u0131\u015f gibi yorumluyorsunuz.<\/li>\n<li>\u00d6vg\u00fcy\u00fc \u015fans, ba\u015fkas\u0131n\u0131n yard\u0131m\u0131 ya da abart\u0131 diye a\u00e7\u0131kl\u0131yorsunuz.<\/li>\n<li>Yeni bir ortamda b\u0131rakaca\u011f\u0131n\u0131z ilk izlenimin kal\u0131c\u0131 ve olumsuz olaca\u011f\u0131na inan\u0131yorsunuz.<\/li>\n<li>Zor ge\u00e7en bir g\u00fcn\u00fcn ard\u0131ndan b\u00fct\u00fcn haftay\u0131 ba\u015far\u0131s\u0131z ilan ediyorsunuz.<\/li>\n<\/ol>\n<p>Puanlar\u0131 toplad\u0131\u011f\u0131n\u0131zda <strong>0 ile 36<\/strong> aras\u0131nda bir sonu\u00e7 elde edersiniz. A\u015fa\u011f\u0131daki bantlar yaln\u0131zca bu kontrol i\u00e7in haz\u0131rlanm\u0131\u015f genel bir okuma kolayl\u0131\u011f\u0131d\u0131r. <strong>Rosenberg \u00f6l\u00e7e\u011finin puan aral\u0131klar\u0131yla ayn\u0131 de\u011fildir<\/strong> ve klinik \u00f6l\u00e7\u00fct olarak kullan\u0131lamaz.<\/p>\n\n<figure class=\"wp-block-table\"><table><tr>\n<th>Puan band\u0131<\/th>\n<th align=\"right\">Toplam<\/th>\n<th>Ne s\u00f6yler<\/th>\n<th>Sonraki bak\u0131\u015f<\/th>\n<\/tr>\n<tr>\n<td>Yo\u011fun alg\u0131<\/td>\n<td align=\"right\">0-11<\/td>\n<td>Yetersizlik hissi birka\u00e7 alanda s\u0131k tekrar eder<\/td>\n<td>\u0130\u015flev kayb\u0131 varsa \u00f6z de\u011ferlendirmeyi b\u0131rak\u0131p uzman g\u00f6r\u00fc\u015f\u00fcn\u00fc d\u00fc\u015f\u00fcn\u00fcn<\/td>\n<\/tr>\n<tr>\n<td>Dalgal\u0131 alg\u0131<\/td>\n<td align=\"right\">12-23<\/td>\n<td>G\u00fc\u00e7l\u00fck alana g\u00f6re de\u011fi\u015fir, tek etiket yetersiz kal\u0131r<\/td>\n<td>En y\u00fcksek puanl\u0131 \u00fc\u00e7 sorunun alan\u0131n\u0131 ay\u0131r\u0131n<\/td>\n<\/tr>\n<tr>\n<td>G\u00f6rece sa\u011flam alg\u0131<\/td>\n<td align=\"right\">24-36<\/td>\n<td>Genel tablo rahat olabilir, tek madde yine k\u0131r\u0131lganl\u0131k g\u00f6sterebilir<\/td>\n<td>3 puanl\u0131 tek soruyu ve kar\u015f\u0131la\u015ft\u0131rma anlar\u0131n\u0131 izleyin<\/td>\n<\/tr>\n<\/table><\/figure>\n<p><a id=\"toplamdan-cok-oruntuye-bakn\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Toplamdan_cok_oruntuye_bakin\"><\/span>Toplamdan \u00e7ok \u00f6r\u00fcnt\u00fcye bak\u0131n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u00d6rne\u011fin s\u00f6z alma, daveti geri \u00e7evirme ve yeni ortamla ilgili maddelere y\u00fcksek puan verdiyseniz, zorland\u0131\u011f\u0131n\u0131z yer sosyal durumlar olabilir. G\u00f6rev maddesi \u00f6ne \u00e7\u0131k\u0131yorsa, belirli i\u015flere ba\u015flama veya kendi becerinize g\u00fcvenme konusu \u00fczerinde durabilirsiniz. Bedenle ve ba\u015fkalar\u0131yla k\u0131yaslamayla ilgili maddeler \u00f6ne \u00e7\u0131kt\u0131\u011f\u0131nda ise toplam puan, as\u0131l tetikleyiciyi g\u00f6r\u00fcnmez k\u0131labilir.<\/p>\n<blockquote>\n<p><strong>Pratik kural:<\/strong> En y\u00fcksek puan verdi\u011finiz \u00fc\u00e7 soruyu i\u015faretleyin. Ard\u0131ndan bunlar\u0131 sosyal durum, g\u00f6rev yeterlili\u011fi, s\u0131n\u0131r koyma, beden alg\u0131s\u0131, kar\u015f\u0131la\u015ft\u0131rma ve hata sonras\u0131 toparlanma gibi alanlara ay\u0131r\u0131n.<\/p>\n<\/blockquote>\n<p>Bu kontrol, Rosenberg Benlik Sayg\u0131s\u0131 \u00d6l\u00e7e\u011fi&#039;nin maddelerinin yerine ge\u00e7mez. Sonu\u00e7, \u201c\u00f6zg\u00fcven eksikli\u011finiz var\u201d diye kesin bir h\u00fck\u00fcm vermek yerine, hangi durumlarda kendinize daha sert yakla\u015ft\u0131\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcnd\u00fcrmelidir. Puan\u0131n\u0131z d\u00fc\u015f\u00fck ya da y\u00fcksek \u00e7\u0131ksa da i\u015f, okul, ili\u015fkiler veya g\u00fcnl\u00fck sorumluluklar\u0131n\u0131zda belirgin bir etkilenme varsa, bunu yaln\u0131zca puan band\u0131yla a\u00e7\u0131klamaya \u00e7al\u0131\u015fmay\u0131n.<\/p>\n<p><a id=\"ozguven-benlik-saygs-ve-yeterlilik-nasl-ayrlr\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ozguven_benlik_saygisi_ve_yeterlilik_nasil_ayrilir\"><\/span>\u00d6zg\u00fcven, benlik sayg\u0131s\u0131 ve yeterlilik nas\u0131l ayr\u0131l\u0131r<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Bir barda\u011f\u0131n i\u00e7indeki suyu d\u00fc\u015f\u00fcn\u00fcn. Barda\u011f\u0131 dolu g\u00f6rmek, onu elinizde dengeli ta\u015f\u0131yabildi\u011finiz anlam\u0131na gelmez. Kendinizi de\u011ferli hissetmekle belirli bir i\u015fi ba\u015farabilece\u011finize inanmak da ba\u011flant\u0131l\u0131d\u0131r, ama ayn\u0131 \u015fey de\u011fildir.<\/p>\n<p>T\u00fcrkiye&#039;ye uyarlanan Self-Liking\/Self-Competence \u00f6l\u00e7e\u011fi \u00f6zg\u00fcveni iki ili\u015fkili boyutta ele al\u0131r. <strong>Self-liking<\/strong>, ki\u015finin kendisini de\u011ferli ve kabul edilebilir g\u00f6rmesiyle ilgilidir. <strong>Self-competence<\/strong> ise kendisini yeterli, etkili ve g\u00fc\u00e7l\u00fcklerle ba\u015fa \u00e7\u0131kabilir bulmas\u0131n\u0131 ifade eder. T\u00fcrk\u00e7e ge\u00e7erlik-g\u00fcvenirlik \u00e7al\u0131\u015fmas\u0131nda <a href=\"https:\/\/educationandscience.ted.org.tr\/article\/view\/982\" target=\"_blank\" rel=\"noopener\">bu \u00f6l\u00e7e\u011fin i\u00e7 tutarl\u0131l\u0131k katsay\u0131lar\u0131<\/a> self-liking i\u00e7in Cronbach alfa <strong>0,83<\/strong>, self-competence i\u00e7in <strong>0,74<\/strong> olarak raporlanm\u0131\u015ft\u0131r. Cronbach alfa, bir \u00f6l\u00e7ekteki maddelerin birbiriyle ne kadar tutarl\u0131 oldu\u011funu g\u00f6sterir; klinik do\u011frulu\u011fu veya tan\u0131 koyma g\u00fcc\u00fcn\u00fc kan\u0131tlamaz.<\/p>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/10\/lack-of-self-confidence-test-self-confidence-breakdown.jpg\" alt=\"\u00d6zg\u00fcven, benlik sayg\u0131s\u0131 ve yeterlilik kavramlar\u0131n\u0131n farklar\u0131n\u0131 g\u00f6steren, \u00fc\u00e7 daireden olu\u015fan a\u00e7\u0131klay\u0131c\u0131 bir grafik tasar\u0131m\u0131.\" \/><\/figure><\/p>\n<p><a id=\"ayn-kisi-iki-farkl-sey-hissedebilir\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ayni_kisi_iki_farkli_sey_hissedebilir\"><\/span>Ayn\u0131 ki\u015fi iki farkl\u0131 \u015fey hissedebilir<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Bir \u00e7al\u0131\u015fan arkada\u015flar\u0131n\u0131n yan\u0131nda sevildi\u011fini ve kabul edildi\u011fini hissedebilir; ancak toplant\u0131da sunum yaparken donabilir. Bu \u00f6rnekte ki\u015finin kendine y\u00f6nelik genel de\u011feri daha sa\u011flamken, belirli bir durumda yeterlilik alg\u0131s\u0131 zorlan\u0131yor olabilir. Ba\u015fka biri i\u015flerini zaman\u0131nda tamamlad\u0131\u011f\u0131 h\u00e2lde ald\u0131\u011f\u0131 \u00f6vg\u00fcy\u00fc i\u00e7ine sindiremeyebilir. Bu kez i\u015f becerisine g\u00fcveni varken, kendini takdir etme ya da de\u011ferli g\u00f6rme taraf\u0131 daha k\u0131r\u0131lgan olabilir.<\/p>\n<p>Bu ayr\u0131m, sorular\u0131 yorumlarken de i\u015fe yarar. Kontrol listesindeki g\u00f6revle ilgili 6. madde yeterlilik alg\u0131s\u0131na daha yak\u0131nd\u0131r. \u00d6vg\u00fc ve hak etme konusundaki 3. ve 10. maddeler, kendini de\u011ferli g\u00f6rme taraf\u0131na \u0131\u015f\u0131k tutabilir. S\u00f6z alma ve yeni ortamla ilgili 2. ve 11. maddeler ise sosyal durumlarda ya\u015fanan \u00e7ekingenli\u011fe i\u015faret edebilir. Bunlar kesin s\u0131n\u0131fland\u0131rmalar de\u011fildir; yaln\u0131zca yan\u0131tlar\u0131n\u0131z \u00fczerinde d\u00fc\u015f\u00fcnmenize yard\u0131mc\u0131 olur.<\/p>\n<p>Sadece toplam puana bakmak, farkl\u0131 deneyimleri ayn\u0131 \u201c\u00f6zg\u00fcven d\u00fc\u015f\u00fck\u201d c\u00fcmlesinde toplar. Bir sonraki ad\u0131m\u0131n ne olaca\u011f\u0131n\u0131 anlamak i\u00e7in hangi boyutta zorland\u0131\u011f\u0131n\u0131z\u0131, hangi maddelere nas\u0131l yan\u0131t verdi\u011finizi ve yan\u0131tlar\u0131n\u0131z\u0131n kendi i\u00e7inde tutarl\u0131 olup olmad\u0131\u011f\u0131n\u0131 ayr\u0131 ayr\u0131 de\u011ferlendirmek daha yararl\u0131d\u0131r. Ya\u015f, e\u011fitim, k\u00fclt\u00fcrel \u00e7evre ve teste ba\u015fvurma nedeniniz de puan\u0131n anlam\u0131n\u0131 de\u011fi\u015ftirebilir.<\/p>\n<p>Kusursuz yapma bask\u0131s\u0131, bir g\u00f6reve ba\u015flamay\u0131 ya da hatay\u0131 tolere etmeyi zorla\u015ft\u0131r\u0131yorsa <a href=\"https:\/\/www.healmeup.com\/blog\/mukemmeliyetcilik-nedir-hastalik-midir\/\">m\u00fckemmeliyet\u00e7ili\u011fin ne oldu\u011funu ve g\u00fcndelik ya\u015fama etkisini<\/a> anlamak da bu deneyimi farkl\u0131 bir a\u00e7\u0131dan de\u011ferlendirmenize yard\u0131mc\u0131 olabilir.<\/p>\n<p>Videoda \u00f6zg\u00fcven, \u00f6z de\u011fer ve yeterlilik aras\u0131ndaki ayr\u0131m\u0131 g\u00fcnl\u00fck \u00f6rneklerle ele alan bir anlat\u0131m bulabilirsiniz.<\/p>\n<iframe width=\"100%\" style=\"aspect-ratio: 16 \/ 9\" src=\"https:\/\/www.youtube.com\/embed\/CzGEP_Inju4\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen><\/iframe>\n\n<p>Yo\u011fun sosyal ka\u00e7\u0131nma, a\u011f\u0131r depresif belirtiler veya kendine zarar d\u00fc\u015f\u00fcnceleri varsa, bu boyutlardan hangisinin daha d\u00fc\u015f\u00fck \u00e7\u0131kt\u0131\u011f\u0131na bakarak profesyonel de\u011ferlendirmeyi ertelemeyin.<\/p>\n<p><a id=\"rosenberg-ve-diger-olceklerin-puan-anlam\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Rosenberg_ve_diger_olceklerin_puan_anlami\"><\/span>Rosenberg ve di\u011fer \u00f6l\u00e7eklerin puan anlam\u0131<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ayn\u0131 \u00f6l\u00e7ek ad\u0131, her uygulamada ayn\u0131 puan aral\u0131\u011f\u0131n\u0131n kullan\u0131laca\u011f\u0131 anlam\u0131na gelmez. T\u00fcrkiye&#039;de s\u0131k ba\u015fvurulan Rosenberg Benlik Sayg\u0131s\u0131 \u00d6l\u00e7e\u011fi, Morris Rosenberg taraf\u0131ndan <strong>1963&#039;te<\/strong> geli\u015ftirilmi\u015f, T\u00fcrkiye&#039;de \u00c7uhadaro\u011flu taraf\u0131ndan <strong>1986&#039;da<\/strong> ge\u00e7erlik ve g\u00fcvenirlik \u00e7al\u0131\u015fmas\u0131 yap\u0131lm\u0131\u015ft\u0131r. T\u00fcrk\u00e7e uygulamalarda puanlama bi\u00e7imi de\u011fi\u015febilir.<\/p>\n<p><a href=\"https:\/\/dergipark.org.tr\/tr\/download\/article-file\/3102602\" target=\"_blank\" rel=\"noopener\">Bir \u00f6l\u00e7ek de\u011ferlendirmesinde<\/a> Rosenberg \u00f6l\u00e7e\u011fi <strong>10 maddeli ve 4&#039;l\u00fc Likert tipi<\/strong> olarak tan\u0131mlan\u0131r. Bu puanlama bi\u00e7iminde toplam <strong>0-30<\/strong> aral\u0131\u011f\u0131ndad\u0131r; <strong>25&#039;in \u00fczeri<\/strong> y\u00fcksek, <strong>15-25<\/strong> yeterli, <strong>15&#039;in alt\u0131<\/strong> d\u00fc\u015f\u00fck benlik sayg\u0131s\u0131 g\u00f6stergesi say\u0131l\u0131r. Ayn\u0131 kaynak, T\u00fcrk\u00e7e uyarlama \u00e7al\u0131\u015fmalar\u0131nda \u00f6l\u00e7\u00fct ge\u00e7erlik katsay\u0131s\u0131n\u0131 <strong>r=0,71<\/strong>, test-tekrar test g\u00fcvenirli\u011fini <strong>r=0,75<\/strong> olarak aktar\u0131r. \u00dcniversite \u00f6\u011frencilerinden olu\u015fan <strong>733 ki\u015filik<\/strong> bir \u00f6rneklemde Cronbach alfa katsay\u0131s\u0131 <strong>0,87<\/strong> bulunmu\u015ftur.<\/p>\n<p>Baz\u0131 T\u00fcrkiye uygulamalar\u0131nda ayn\u0131 10 maddelik alt \u00f6l\u00e7ek i\u00e7in farkl\u0131 puan aral\u0131klar\u0131 kullan\u0131l\u0131r ve y\u00fcksek puan daha y\u00fcksek benlik sayg\u0131s\u0131 olarak yorumlan\u0131r. Bu nedenle farkl\u0131 uygulamalar\u0131n kesme noktalar\u0131n\u0131 tek bir ortak puan cetveli gibi kullanmay\u0131n.<\/p>\n<p><a id=\"formun-kendi-yonergesini-kontrol-edin\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Formun_kendi_yonergesini_kontrol_edin\"><\/span>Formun kendi y\u00f6nergesini kontrol edin<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Formda \u00f6l\u00e7e\u011fin ad\u0131, yan\u0131t se\u00e7enekleri ve puanlama bi\u00e7imi a\u00e7\u0131klan\u0131yor mu? Bu bilgiler yoksa puan, yan\u0131tlar\u0131n\u0131z \u00fczerine d\u00fc\u015f\u00fcnmek i\u00e7in bir ba\u015flang\u0131\u00e7 olabilir; ancak onu belirli bir bilimsel e\u015fikle kar\u015f\u0131la\u015ft\u0131rmak m\u00fcmk\u00fcn olmayabilir. Puan aral\u0131\u011f\u0131, yan\u0131t se\u00e7enekleri ve hesaplama y\u00f6ntemiyle uyumlu olmal\u0131d\u0131r.<\/p>\n\n<figure class=\"wp-block-table\"><table><tr>\n<th>\u00d6l\u00e7ek<\/th>\n<th>Ne bak\u0131yor<\/th>\n<th>Bi\u00e7im<\/th>\n<th>Bildirilen puan<\/th>\n<th>Tutarl\u0131l\u0131k notu<\/th>\n<\/tr>\n<tr>\n<td>Rosenberg, 0-30 aktar\u0131m\u0131<\/td>\n<td>Genel benlik sayg\u0131s\u0131<\/td>\n<td>10 madde, 4&#039;l\u00fc Likert<\/td>\n<td>0-30; 25 \u00fczeri y\u00fcksek, 15-25 yeterli, 15 alt\u0131 d\u00fc\u015f\u00fck<\/td>\n<td>Ge\u00e7erlik r=0,71; test-tekrar r=0,75; 733 ki\u015filik \u00f6rneklemde alfa 0,87<\/td>\n<\/tr>\n<tr>\n<td>Rosenberg, farkl\u0131 puan aral\u0131\u011f\u0131 kullanan uygulamalar<\/td>\n<td>Benlik sayg\u0131s\u0131 alt \u00f6l\u00e7e\u011fi<\/td>\n<td>10 madde<\/td>\n<td>Uygulamaya g\u00f6re de\u011fi\u015fir; y\u00fcksek puan daha y\u00fcksek benlik sayg\u0131s\u0131 olarak yorumlanabilir<\/td>\n<td>Puanlama ve tutarl\u0131l\u0131k bilgisi uygulaman\u0131n kendi y\u00f6nergesine g\u00f6re de\u011ferlendirilir<\/td>\n<\/tr>\n<tr>\n<td>Self-Liking\/Self-Competence<\/td>\n<td>Sevilebilirlik ve yeterlilik ayr\u0131<\/td>\n<td>\u0130ki ili\u015fkili boyut<\/td>\n<td>Alt boyutlar ayr\u0131 okunur<\/td>\n<td>Self-liking alfa 0,83; self-competence alfa 0,74<\/td>\n<\/tr>\n<tr>\n<td>Akademik \u00d6zg\u00fcven \u00d6l\u00e7e\u011fi<\/td>\n<td>\u00d6z-yeterlik, sosyal yeterlik, itibar, motivasyon, doyum<\/td>\n<td>\u00c7ok boyutlu okul ba\u011flam\u0131<\/td>\n<td>Toplam puan tek ba\u015f\u0131na ki\u015fiyi tan\u0131mlamaz<\/td>\n<td>Toplam alfa 0,92; test-tekrar r=0,95<\/td>\n<\/tr>\n<\/table><\/figure>\n<p>Akademik \u00d6zg\u00fcven \u00d6l\u00e7e\u011fi, genel benlik sayg\u0131s\u0131ndan farkl\u0131 olarak okul ba\u011flam\u0131ndaki \u00f6z-yeterlik inanc\u0131, sosyal yeterlik, akademik itibar, motivasyon ve sosyal doyum gibi alanlar\u0131 de\u011ferlendirir. \u00d6l\u00e7e\u011fin Tokat&#039;ta <strong>506 ortaokul \u00f6\u011frencisiyle<\/strong> yap\u0131lan \u00e7al\u0131\u015fmas\u0131nda toplam Cronbach alfa katsay\u0131s\u0131 <strong>0,92<\/strong>, test-tekrar test g\u00fcvenirli\u011fi <strong>r=0,95<\/strong> olarak bildirilmi\u015ftir (<a href=\"https:\/\/dergipark.org.tr\/en\/pub\/milliegitim\/article\/690710\" target=\"_blank\" rel=\"noopener\">Akademik \u00d6zg\u00fcven \u00d6l\u00e7e\u011fi&#039;ni ele alan \u00e7al\u0131\u015fma<\/a>). Bu de\u011ferler, s\u00f6z konusu arac\u0131n \u00f6l\u00e7\u00fcm \u00f6zelliklerini a\u00e7\u0131klar; \u00e7evrim i\u00e7i bir test puan\u0131n\u0131 tan\u0131ya d\u00f6n\u00fc\u015ft\u00fcrmez.<\/p>\n<p><a id=\"ayn-dusuk-puann-uc-farkl-hikayesi\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ayni_dusuk_puanin_uc_farkli_hikayesi\"><\/span>Ayn\u0131 d\u00fc\u015f\u00fck puan\u0131n \u00fc\u00e7 farkl\u0131 hik\u00e2yesi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ayn\u0131 orta banttaki toplam puan, farkl\u0131 ya\u015fam alanlar\u0131nda ya\u015fanan g\u00fc\u00e7l\u00fckleri g\u00f6sterebilir. Kontrol toplam\u0131 Deniz i\u00e7in <strong>16<\/strong>, Ece i\u00e7in <strong>21<\/strong> olsun. \u0130ki puan da \u00f6nceki b\u00f6l\u00fcmdeki s\u0131n\u0131fland\u0131rmaya g\u00f6re \u201cDalgal\u0131 alg\u0131\u201d band\u0131ndad\u0131r; tek ba\u015f\u0131na g\u00fc\u00e7l\u00fc\u011f\u00fcn nedenini a\u00e7\u0131klamaz.<\/p>\n<p>T\u00fcrkiye&#039;de geli\u015ftirilen Akademik \u00d6zg\u00fcven \u00d6l\u00e7e\u011fi, \u00f6z-yeterlik inanc\u0131, sosyal yeterlik, akademik itibar, akademik motivasyon ve sosyal doyum gibi alanlar\u0131 ele al\u0131r. Tokat&#039;ta <strong>506 ortaokul \u00f6\u011frencisiyle<\/strong> yap\u0131lan \u00e7al\u0131\u015fmada \u00f6l\u00e7e\u011fin toplam Cronbach alfa katsay\u0131s\u0131 <strong>0,92<\/strong>, test-tekrar test g\u00fcvenirli\u011fi <strong>r=0,95<\/strong> olarak bildirilmi\u015ftir (Akademik \u00d6zg\u00fcven \u00d6l\u00e7e\u011fi&#039;ni ele alan \u00e7al\u0131\u015fma). Bu de\u011ferler \u00f6l\u00e7e\u011fin tutarl\u0131l\u0131\u011f\u0131na ili\u015fkin bilgi verir; tek ba\u015f\u0131na alt boyutlar\u0131n birbirinden nas\u0131l ayr\u0131ld\u0131\u011f\u0131n\u0131 g\u00f6stermez.<\/p>\n<p><a id=\"denizin-guclugu-sosyal-durumlarda\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Denizin_guclugu_sosyal_durumlarda\"><\/span>Deniz&#039;in g\u00fc\u00e7l\u00fc\u011f\u00fc sosyal durumlarda<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Lise \u00f6\u011frencisi Deniz&#039;in y\u00fcksek yan\u0131tlar\u0131 s\u0131n\u0131fta s\u00f6z alma, sosyal davetleri geri \u00e7evirme ve yeni bir ortamda olumsuz izlenim b\u0131rakma korkusuyla ilgilidir. Notlar\u0131 orta d\u00fczeydedir ve g\u00f6revlerini genellikle tamamlar. Bu nedenle toplam puan\u0131, okul ba\u015far\u0131s\u0131ndan \u00e7ok sosyal durumlarda ya\u015fad\u0131\u011f\u0131 \u00e7ekingenli\u011fi anlamak i\u00e7in bir ba\u015flang\u0131\u00e7 noktas\u0131 olabilir.<\/p>\n<p><strong>Deniz i\u00e7in sonraki bak\u0131\u015f:<\/strong> Hangi sosyal durumlarda susmay\u0131 ya da geri \u00e7ekilmeyi se\u00e7ti\u011fini fark etmek.<\/p>\n<p><a id=\"ecenin-guclugu-ovguyu-kabul-etmekte\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ecenin_guclugu_ovguyu_kabul_etmekte\"><\/span>Ece&#039;nin g\u00fc\u00e7l\u00fc\u011f\u00fc \u00f6vg\u00fcy\u00fc kabul etmekte<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>M\u00fchendis Ece&#039;nin <strong>21<\/strong> puan\u0131 da ayn\u0131 banttad\u0131r, ancak yan\u0131tlar\u0131n\u0131n \u00f6r\u00fcnt\u00fcs\u00fc farkl\u0131d\u0131r. \u0130\u015flerini zaman\u0131nda bitirir ve zor g\u00f6revleri \u00fcstlenebilir; \u00f6vg\u00fc ald\u0131\u011f\u0131nda ise ba\u015far\u0131s\u0131n\u0131 \u015fansa ya da ba\u015fkas\u0131n\u0131n yard\u0131m\u0131na ba\u011flar. Burada dikkat \u00e7eken konu, yapt\u0131\u011f\u0131 katk\u0131y\u0131 kendi ba\u015far\u0131s\u0131 olarak g\u00f6rebilmesidir.<\/p>\n<p><strong>Ece i\u00e7in sonraki bak\u0131\u015f:<\/strong> \u00d6vg\u00fcy\u00fc reddetmeden \u00f6nce, s\u00f6z konusu olan somut katk\u0131y\u0131 kendi s\u00f6zleriyle not etmek.<\/p>\n<p><a id=\"keremin-guclugu-beden-algs-ve-karslastrmada\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Keremin_guclugu_beden_algisi_ve_karsilastirmada\"><\/span>Kerem&#039;in g\u00fc\u00e7l\u00fc\u011f\u00fc beden alg\u0131s\u0131 ve kar\u015f\u0131la\u015ft\u0131rmada<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Kerem&#039;in toplam puan\u0131 verilmeden de yan\u0131t \u00f6r\u00fcnt\u00fcs\u00fcne bak\u0131labilir. Bedenini de\u011ferlendiren ve ba\u015fkalar\u0131n\u0131n ba\u015far\u0131s\u0131yla kendini k\u0131yaslad\u0131\u011f\u0131 maddelere y\u00fcksek, karar vermeyle ilgili maddelere daha d\u00fc\u015f\u00fck yan\u0131tlar verdi\u011fini d\u00fc\u015f\u00fcn\u00fcn. B\u00f6yle bir \u00f6r\u00fcnt\u00fc, onun ya\u015fad\u0131\u011f\u0131 g\u00fc\u00e7l\u00fc\u011f\u00fcn genel karars\u0131zl\u0131ktan \u00e7ok beden alg\u0131s\u0131 ve kar\u015f\u0131la\u015ft\u0131rmayla ilgili olabilece\u011fini d\u00fc\u015f\u00fcnd\u00fcr\u00fcr.<\/p>\n<p><strong>Kerem i\u00e7in sonraki bak\u0131\u015f:<\/strong> Hangi kar\u015f\u0131la\u015ft\u0131rmalar\u0131n ard\u0131ndan kendine y\u00f6nelik ele\u015ftirinin artt\u0131\u011f\u0131n\u0131 g\u00f6zlemlemek.<\/p>\n<p>Benzer puanlar, farkl\u0131 sorulara i\u015faret edebilir. Ba\u015far\u0131lar\u0131n\u0131 k\u00fc\u00e7\u00fcmseyen biri i\u00e7in <a href=\"https:\/\/www.healmeup.com\/blog\/imposter-sendromu-nedir-belirtileri-ve-nedenleri-nelerdir\/\">sahtek\u00e2r sendromunun ne oldu\u011fu ve nedenleri<\/a> \u00fczerine okumak, ya\u015fad\u0131klar\u0131n\u0131 adland\u0131rmaya yard\u0131mc\u0131 olabilir. Bu \u00f6rnekler tan\u0131 koymaz; yan\u0131tlar\u0131n hangi ya\u015fam alan\u0131nda topland\u0131\u011f\u0131n\u0131 incelemeye y\u00f6neltir.<\/p>\n<p><a id=\"cevrim-ici-testlerin-snrlar-ve-medya-dongusu\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cevrim_ici_testlerin_sinirlari_ve_medya_dongusu\"><\/span>\u00c7evrim i\u00e7i testlerin s\u0131n\u0131rlar\u0131 ve medya d\u00f6ng\u00fcs\u00fc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Sosyal medyay\u0131 kapat\u0131nca kendinize dair ku\u015fkular\u0131n\u0131z da hemen kaybolmayabilir. Ekran s\u00fcresini azaltmak baz\u0131 ki\u015filere iyi gelebilir; ancak etkisi, uygulamay\u0131 ne i\u00e7in kulland\u0131\u011f\u0131n\u0131za ve kullan\u0131m sonras\u0131nda nas\u0131l hissetti\u011finize ba\u011fl\u0131 olabilir.<\/p>\n<p>T\u00fcrkiye&#039;de 388 kat\u0131l\u0131mc\u0131yla y\u00fcr\u00fct\u00fclen ve 2025&#039;te yay\u0131mlanan bir \u00e7al\u0131\u015fma, sosyal medya ba\u011f\u0131ml\u0131l\u0131\u011f\u0131, de\u011fi\u015fen benlik alg\u0131s\u0131 ve d\u00fc\u015f\u00fck \u00f6zsayg\u0131 aras\u0131nda anlaml\u0131 ili\u015fkiler bildirmi\u015ftir (<a href=\"https:\/\/search.trdizin.gov.tr\/en\/yayin\/detay\/1319828\/the-impact-of-social-media-addiction-on-self-esteem-and-self-perception\" target=\"_blank\" rel=\"noopener\">sosyal medya ba\u011f\u0131ml\u0131l\u0131\u011f\u0131 ve benlik alg\u0131s\u0131 \u00e7al\u0131\u015fmas\u0131<\/a>). Bu t\u00fcr ili\u015fkiler, sosyal medyan\u0131n tek ba\u015f\u0131na \u00f6zg\u00fcven d\u00fc\u015f\u00fckl\u00fc\u011f\u00fcne neden oldu\u011funu kan\u0131tlamaz. Baz\u0131 ara\u015ft\u0131rmalar da d\u00fc\u015f\u00fck \u00f6zsayg\u0131 ile yo\u011fun internet kullan\u0131m\u0131 aras\u0131nda ili\u015fki olabilece\u011fini d\u00fc\u015f\u00fcnd\u00fcr\u00fcr; bu bulgular neden-sonu\u00e7 y\u00f6n\u00fcn\u00fc g\u00f6stermez.<\/p>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/10\/lack-of-self-confidence-test-online-testing-analysis.jpg\" alt=\"\u00c7evrimi\u00e7i testlerin avantajlar\u0131, s\u0131n\u0131rlar\u0131 ve akademik \u00f6zg\u00fcven gibi farkl\u0131 psikolojik yap\u0131lar\u0131 g\u00f6steren bilgilendirici g\u00f6rsel \u00f6zet.\" \/><\/figure><\/p>\n<p><a id=\"ekran-suresinden-cok-kullanm-dongusune-bakn\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ekran_suresinden_cok_kullanim_dongusune_bakin\"><\/span>Ekran s\u00fcresinden \u00e7ok, kullan\u0131m d\u00f6ng\u00fcs\u00fcne bak\u0131n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Bir ki\u015fi ba\u015fkalar\u0131yla kendini k\u0131yaslad\u0131k\u00e7a sosyal medyada daha fazla onay arayabilir. Gelen tepkiler k\u0131sa s\u00fcreli rahatlama sa\u011flasa da ard\u0131ndan yeni kar\u015f\u0131la\u015ft\u0131rmalar veya yaln\u0131zl\u0131k hissi gelebilir. Bu nedenle \u00f6zg\u00fcveni anlamaya \u00e7al\u0131\u015fan bir \u00f6n de\u011ferlendirme, yaln\u0131zca ekranda ge\u00e7irilen s\u00fcreye de\u011fil, kullan\u0131m\u0131n amac\u0131na ve sonras\u0131nda olu\u015fan duyguya da bakmal\u0131d\u0131r.<\/p>\n<p>Fiziksel aktivite ile \u00f6zg\u00fcven aras\u0131ndaki olas\u0131 ili\u015fki de herkese ayn\u0131 \u00f6nerinin uygun olaca\u011f\u0131 anlam\u0131na gelmez. \u201c\u00d6zg\u00fcven i\u00e7in spor yap\u0131n\u201d gibi genel bir tavsiye yerine, ki\u015finin kendi deneyimini g\u00f6zlemlemesi daha a\u00e7\u0131klay\u0131c\u0131 bir ba\u015flang\u0131\u00e7 olabilir.<\/p>\n<p>Telefonu a\u00e7madan \u00f6nce ve kapatt\u0131ktan sonra \u015fu sorular\u0131 kendinize y\u00f6neltin:<\/p>\n<ol>\n<li><strong>Amac\u0131m neydi?<\/strong> Bir arkada\u015fla ileti\u015fim kurmak m\u0131, oyalanmak m\u0131, yoksa ba\u015fkalar\u0131n\u0131n ne d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fc kontrol etmek mi?<\/li>\n<li><strong>Kapatt\u0131ktan sonra ne hissettim?<\/strong> Rahatlama, k\u0131yaslama, yaln\u0131zl\u0131k ya da daha yo\u011fun bir huzursuzluk mu?<\/li>\n<li><strong>\u00c7evrim d\u0131\u015f\u0131 ya\u015fam\u0131m etkilendi mi?<\/strong> Uyku, okul, i\u015f, planlar\u0131m veya ili\u015fkilerim bu kullan\u0131mdan nas\u0131l etkilendi?<\/li>\n<\/ol>\n<p>Yan\u0131tlar\u0131n\u0131z, kullan\u0131m\u0131n sizin i\u00e7in ne ifade etti\u011fini g\u00f6steren k\u00fc\u00e7\u00fck bir g\u00f6zlem kayd\u0131 olu\u015fturabilir. S\u0131k\u0131nt\u0131 s\u00fcr\u00fcyor veya g\u00fcnl\u00fck ya\u015fam\u0131n\u0131z\u0131 k\u0131s\u0131tl\u0131yorsa, \u00e7evrim i\u00e7i test puan\u0131n\u0131 tek ba\u015f\u0131na a\u00e7\u0131klama olarak g\u00f6rmeyin.<\/p>\n<p><a id=\"sonuctan-sonra-uzmana-ne-zaman-basvurmal\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sonuctan_sonra_uzmana_ne_zaman_basvurmali\"><\/span>Sonu\u00e7tan sonra uzmana ne zaman ba\u015fvurmal\u0131<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Test puan\u0131 bir kap\u0131 zili gibidir; kap\u0131n\u0131n arkas\u0131nda ne oldu\u011funu tek ba\u015f\u0131na a\u00e7\u0131klamaz. Uzman deste\u011fini d\u00fc\u015f\u00fcnmek i\u00e7in \u201cd\u00fc\u015f\u00fck\u201d bir sonu\u00e7 almay\u0131 beklemeniz gerekmez. Karar\u0131 daha \u00e7ok, s\u0131k\u0131nt\u0131n\u0131n ne kadar s\u00fcrd\u00fc\u011f\u00fc ve i\u015f, okul, uyku ya da ili\u015fkiler \u00fczerindeki etkisi belirler.<\/p>\n<p>Zorland\u0131\u011f\u0131n\u0131z konu tek bir alanda kal\u0131yor ve g\u00fcnl\u00fck sorumluluklar\u0131n\u0131z\u0131 s\u00fcrd\u00fcrebiliyorsan\u0131z, \u00f6nce kendinize k\u00fc\u00e7\u00fck ve g\u00f6zlenebilir bir deneme koyabilirsiniz. Sosyal konu\u015fmalar geriyorsa, s\u00f6yleyece\u011finiz tek c\u00fcmleyi \u00f6nceden haz\u0131rlay\u0131n. Bir g\u00f6reve ba\u015flamaktan \u00e7ekiniyorsan\u0131z, i\u015fi k\u00fc\u00e7\u00fck bir ilk ad\u0131ma b\u00f6l\u00fcn. Kar\u015f\u0131la\u015ft\u0131rma \u00f6ne \u00e7\u0131k\u0131yorsa, bunun hangi i\u00e7eriklerden ya da ortamlardan sonra artt\u0131\u011f\u0131n\u0131 not edin. Sonu\u00e7ta ne oldu\u011funu g\u00f6rmek, belirsiz bir \u201ckendime g\u00fcvenmeliyim\u201d hedefinden daha somut bilgi verir.<\/p>\n<p><a id=\"uzman-destegini-ertelemeyin\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Uzman_destegini_ertelemeyin\"><\/span>Uzman deste\u011fini ertelemeyin<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>S\u0131k\u0131nt\u0131 uzun s\u00fcredir devam ediyorsa, ka\u00e7\u0131nma i\u015finizi, e\u011fitiminizi veya ili\u015fkilerinizi belirgin bi\u00e7imde daralt\u0131yorsa ya da beden alg\u0131n\u0131z yeme ve giyinme kararlar\u0131n\u0131z\u0131 etkiliyorsa, \u00e7evrim i\u00e7i puan\u0131 tek karar \u00f6l\u00e7\u00fct\u00fc yapmay\u0131n. Kendinize zarar verme d\u00fc\u015f\u00fcnceleri varsa da test sonucu beklemeyin. Acil bir durumda <strong>112 Acil \u00c7a\u011fr\u0131 Merkezi&#039;ni aray\u0131n<\/strong>; \u00e7evrim i\u00e7i \u00f6z de\u011ferlendirme ara\u00e7lar\u0131 acil kriz hizmeti de\u011fildir.<\/p>\n<p>Bir uzmana ba\u015fvurmay\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, g\u00f6r\u00fc\u015fmenin hangi uzmanla yap\u0131laca\u011f\u0131n\u0131 ve o ki\u015finin lisans ve uzmanl\u0131k bilgilerini do\u011frulay\u0131n. <a href=\"https:\/\/www.healmeup.com\/blog\/bilissel-davranisci-terapi-nedir-nasil-uygulanir\/\">Bili\u015fsel davran\u0131\u015f\u00e7\u0131 terapinin nas\u0131l uyguland\u0131\u011f\u0131n\u0131<\/a> \u00f6\u011frenmek, destek s\u00fcrecine dair sorular\u0131n\u0131z\u0131 haz\u0131rlaman\u0131za yard\u0131mc\u0131 olabilir. Healmeup psikolog <strong>Furkan Yanarate\u015f<\/strong>, \u00f6zg\u00fcven sorunlar\u0131 ve ergenlik d\u00f6nemi meseleleri \u00fczerine \u00e7al\u0131\u015f\u0131yor; \u00e7evrim i\u00e7i seanslar\u0131n \u00fccreti <strong>45 dakika i\u00e7in 1.600 TL<\/strong>. Bu t\u00fcr bir g\u00f6r\u00fc\u015fme, \u00f6z de\u011ferlendirme puan\u0131ndan ayr\u0131 olarak ya\u015fad\u0131\u011f\u0131n\u0131z g\u00fc\u00e7l\u00fc\u011f\u00fc ve ihtiya\u00e7lar\u0131n\u0131z\u0131 konu\u015fabilece\u011finiz bir se\u00e7enek olabilir.<\/p>\n<hr>\n<p>Healmeup&#039;ta stres, anksiyete, OKB, depresyon ve ili\u015fkilere y\u00f6nelik kendini tan\u0131ma ara\u00e7lar\u0131 ile psikologlarla \u00e7evrim i\u00e7i g\u00f6r\u00fc\u015fme se\u00e7enekleri bulunuyor. \u00d6zg\u00fcvenle ilgili yan\u0131tlar\u0131n\u0131z\u0131 bir uzmanla konu\u015fmak ve size uygun g\u00f6r\u00fc\u015fme se\u00e7eneklerini incelemek i\u00e7in <a href=\"https:\/\/www.healmeup.com\">Healmeup<\/a> sayfas\u0131n\u0131 ziyaret edebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"Toplant\u0131da s\u0131ra size geldi\u011finde s\u00f6yleyece\u011finiz c\u00fcmleyi i\u00e7inizden birka\u00e7 kez prova edip yine de susuyor musunuz? Ya da biri&hellip;","protected":false},"author":1,"featured_media":7233,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"csco_display_header_overlay":false,"csco_singular_sidebar":"","csco_page_header_type":"","csco_page_load_nextpost":"","csco_post_video_location":[],"csco_post_video_location_hash":"","csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[1],"tags":[302,318,316,271,317],"class_list":{"0":"post-7234","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-genel","8":"tag-benlik-saygisi","9":"tag-oz-degerlendirme","10":"tag-ozguven-eksikligi-testi","11":"tag-psikolojik-destek","12":"tag-rosenberg-olcegi","13":"cs-entry","14":"cs-video-wrap"},"_links":{"self":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/7234","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/comments?post=7234"}],"version-history":[{"count":1,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/7234\/revisions"}],"predecessor-version":[{"id":7238,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/7234\/revisions\/7238"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/media\/7233"}],"wp:attachment":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/media?parent=7234"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/categories?post=7234"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/tags?post=7234"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}