inki\u015faf.az
\nB\u0259z\u0259n xo\u015fag\u0259lm\u0259z duy\u011fular sizi s\u0131x\u0131\u015fd\u0131ra bil\u0259r – lakin buna m\u00fcqavim\u0259t g\u00f6st\u0259rm\u0259k olar.
\nH\u0259r birimiz b\u0259z\u0259n xo\u015fag\u0259lm\u0259z x\u0259b\u0259rl\u0259r almal\u0131 oluruq – b\u0259z\u0259n is\u0259 h\u0259yatda v\u0259ziyy\u0259t h\u0259tta faci\u0259vi d\u00f6n\u00fc\u015f\u0259 d\u0259 bil\u0259r. Hissl\u0259rin \u00f6hd\u0259sind\u0259n nec\u0259 g\u0259lm\u0259k v\u0259 v\u0259ziyy\u0259ti idar\u0259 etm\u0259k olar? Klinik psixoloq v\u0259 psixoterapevt Andrea Bonior \u00e7\u0259tin anlarda faydal\u0131 ola bil\u0259c\u0259k yeddi add\u0131ml\u0131 t\u0259limatlar t\u0259klif edir.
\n1. D\u0259rind\u0259n n\u0259f\u0259s al\u0131n v\u0259 t\u0259l\u0259sm\u0259yi dayand\u0131r\u0131n.
\nB\u0259z\u0259n x\u0259b\u0259rl\u0259r sizi s\u00f6z\u00fcn \u0259sl m\u0259nas\u0131nda aya\u011f\u0131n\u0131zdan y\u0131xa bil\u0259r: dey\u0259s\u0259n, vaxt dayan\u0131b, \u00fcr\u0259yiniz d\u00f6y\u00fcn\u00fcr, ba\u015f\u0131n\u0131z s\u0259s-k\u00fcyl\u00fcd\u00fcr, fikirl\u0259riniz qar\u0131\u015f\u0131qd\u0131r. \u015e\u00fcur h\u0259r biri m\u00fctl\u0259q f\u0259lak\u0259t kimi g\u00f6r\u00fcn\u0259n onlarla ssenari yaratma\u011fa ba\u015flay\u0131r. Bunu ed\u0259rk\u0259n \u00f6z\u00fcn\u00fcz\u00fc tutsan\u0131z, etm\u0259li oldu\u011funuz ilk \u015fey dayanmaqd\u0131r. X\u0259b\u0259r\u0259 d\u0259rhal reaksiya verm\u0259y\u0259 ehtiyac yoxdur. N\u0259f\u0259s alma s\u00fcr\u0259tiniz\u0259 diqq\u0259t yetirin, nec\u0259 n\u0259f\u0259s ald\u0131\u011f\u0131n\u0131z v\u0259 n\u0259f\u0259s ald\u0131\u011f\u0131n\u0131z bar\u0259d\u0259 d\u00fc\u015f\u00fcn\u00fcn. K\u00fc\u00e7\u0259d\u0259, ma\u015f\u0131n s\u00fcr\u0259rk\u0259n, quca\u011f\u0131nda u\u015faq varsa, daha t\u0259hl\u00fck\u0259siz yerd\u0259 olma\u011fa \u00e7al\u0131\u015f. Daha yava\u015f g\u0259zin, he\u00e7 bir q\u0259rar q\u0259bul etm\u0259y\u0259 v\u0259 ya harasa z\u0259ng etm\u0259y\u0259 t\u0259l\u0259sm\u0259yin. Yava\u015flad\u0131\u011f\u0131m\u0131z zaman, \u00e7ox pe\u015fman olaca\u011f\u0131m\u0131z bir ehtiras v\u0259ziyy\u0259tind\u0259 bir \u015fey etm\u0259k riski \u00e7ox azal\u0131r.
\n2. \u018fsasl\u0131 olun
\n\u00c7axna\u015fma h\u00fccumu hiss edirsinizs\u0259, h\u0259r \u015fey g\u00f6z\u00fcn\u00fcz\u00fcn qar\u015f\u0131s\u0131nda f\u0131rlan\u0131r, sad\u0259c\u0259 d\u00fc\u015f\u00fcnc\u0259l\u0259rinizi toplaya v\u0259 hissl\u0259rinizin \u00f6hd\u0259sind\u0259n g\u0259l\u0259 bilmirsiniz – diqq\u0259tinizi oldu\u011funuz yer\u0259 y\u00f6n\u0259ldin. Sakit bir yerd\u0259 oturma\u011fa \u00e7al\u0131\u015f\u0131n. Ayaqlar\u0131n\u0131z\u0131n alt\u0131ndak\u0131 s\u0259rt d\u00f6\u015f\u0259m\u0259ni hiss edin, mebel par\u00e7alar\u0131na toxunun, sviterin qolunu hamarlay\u0131n – bu, depersonalizasiya v\u0259 derealizasiya \u0259lam\u0259tl\u0259rinin \u00f6hd\u0259sind\u0259n g\u0259lm\u0259y\u0259 k\u00f6m\u0259k edir. \u018fg\u0259r onlar sizi \u00f6t\u00fcb ke\u00e7s\u0259l\u0259r, o zaman v\u0259ziyy\u0259ti k\u0259nardan, \u00f6z\u00fcn\u00fcz\u00fc hiss etm\u0259d\u0259n m\u00fc\u015fahid\u0259 ed\u0259 bil\u0259rsiniz, yoxsa h\u0259r \u015fey s\u00fcrreal g\u00f6r\u00fcn\u0259c\u0259k – kabusdak\u0131 kimi.
\n3. Siz\u0259 d\u0259st\u0259k ola bil\u0259c\u0259k birini tap\u0131n
\nB\u0259zi insanlar \u00fc\u00e7\u00fcn h\u0259yat\u0131n \u00e7\u0259tin d\u00f6vrl\u0259rind\u0259 t\u0259k qalmaq vacibdir – lakin \u0259n yax\u015f\u0131 se\u00e7im s\u00f6zd\u0259 v\u0259 ya \u0259m\u0259ld\u0259 siz\u0259 d\u0259st\u0259k ola bil\u0259c\u0259k birin\u0259 m\u00fcraci\u0259t etm\u0259k olard\u0131. Bu siz\u0259 g\u00fcc ver\u0259c\u0259k – ona g\u00f6r\u0259 d\u0259 hekay\u0259nizi dostlar\u0131n\u0131z v\u0259 ail\u0259nizl\u0259 payla\u015f\u0131n. Kims\u0259 d\u0259rdini b\u00f6l\u00fc\u015f\u0259nd\u0259 \u200b\u200bd\u00f6zm\u0259k bir az asan olur.<\/p>\n
4. F\u0259aliyy\u0259t plan\u0131 haz\u0131rlay\u0131n
\nBir az daha yax\u015f\u0131 hiss etdiyiniz zaman, \u0259n az\u0131 t\u0259xmin\u0259n nec\u0259 h\u0259r\u0259k\u0259t ed\u0259c\u0259yinizi anlama\u011fa d\u0259y\u0259r. T\u0259f\u0259rr\u00fcatl\u0131 bir plan qurma\u011f\u0131n\u0131z laz\u0131m deyil, ancaq n\u0259 ed\u0259c\u0259yinizi v\u0259 n\u0259 vaxt ed\u0259c\u0259yinizi d\u0259qiq ba\u015fa d\u00fc\u015fm\u0259k, ayaqlar\u0131n\u0131z\u0131 yoluna qaytarma\u011fa k\u00f6m\u0259k ed\u0259c\u0259k. Ba\u015f ver\u0259nl\u0259ri m\u00fc\u0259yy\u0259n d\u0259r\u0259c\u0259d\u0259 idar\u0259 ed\u0259 bil\u0259c\u0259yinizi ba\u015fa d\u00fc\u015f\u0259c\u0259ksiniz, v\u0259ziyy\u0259t daha sabit v\u0259 daha az proqnozla\u015fd\u0131r\u0131la bil\u0259n g\u00f6r\u00fcn\u0259c\u0259k. Bu, stress s\u0259viyy\u0259nizi xeyli azald\u0131r. Bel\u0259likl\u0259, \u0259g\u0259r pis x\u0259b\u0259r ald\u0131qdan sonra sizd\u0259n konkret t\u0259dbirl\u0259r g\u00f6rm\u0259k t\u0259l\u0259b olunursa, t\u0259f\u0259rr\u00fcatlar\u0131 d\u00fc\u015f\u00fcnm\u0259k v\u0259 t\u0259\u015fkil etm\u0259k (m\u0259s\u0259l\u0259n, d\u0259fn m\u0259rasimi) psixi v\u0259ziyy\u0259tiniz\u0259 m\u00fcsb\u0259t t\u0259sir g\u00f6st\u0259r\u0259 bil\u0259r. \u018fg\u0259r sad\u0259c\u0259 olaraq hadis\u0259ni emosional olaraq ya\u015famaq, b\u0259zi n\u0259tic\u0259l\u0259ri yekunla\u015fd\u0131rmaq laz\u0131md\u0131rsa (m\u0259s\u0259l\u0259n, da\u011f\u0131ld\u0131qdan sonra), fasil\u0259 verm\u0259k \u00fc\u00e7\u00fcn t\u0259til haqq\u0131nda d\u00fc\u015f\u00fcn\u0259 bil\u0259rsiniz.
\n5. K\u00f6m\u0259k ist\u0259yin
\nB\u0259zi insanlar k\u00f6m\u0259y\u0259 v\u0259 d\u0259st\u0259y\u0259 ehtiyac\u0131 oldu\u011funu etiraf etm\u0259kd\u0259 \u00e7\u0259tinlik \u00e7\u0259kirl\u0259r – buna baxmayaraq, he\u00e7 kim \u00f6z\u00fcn\u00fc z\u0259if v\u0259 m\u00fcdafi\u0259siz hiss etm\u0259yi sevmir. Bununla bel\u0259, k\u0259d\u0259r, \u00f6z\u00fcn\u00fcz\u0259 qalib g\u0259lm\u0259li v\u0259 d\u0259st\u0259k \u00fc\u00e7\u00fcn ba\u015fqalar\u0131na m\u00fcraci\u0259t etm\u0259li oldu\u011funuz bir v\u0259ziyy\u0259tdir. D\u00fc\u015f\u00fcn\u00fcn kim\u0259 etibar ed\u0259 bil\u0259rsiniz, kiminl\u0259 b\u00f6l\u00fc\u015fm\u0259k ist\u0259rdiniz, kim siz\u0259 k\u00f6m\u0259k ed\u0259 bil\u0259r?
\n6. \u00d6z\u00fcn\u00fcz\u0259 diqq\u0259t yetirin
\n \u018fg\u0259r faci\u0259 ba\u015f ver\u0259rs\u0259, insan m\u00fc\u0259yy\u0259n m\u00fcdd\u0259t \u00f6z\u00fcn\u0259 qulluq etm\u0259k qabiliyy\u0259tini itir\u0259 bil\u0259r: \u00e7\u0259tinlikl\u0259 yat\u0131r, yem\u0259k yemir, evd\u0259n \u00e7\u0131xm\u0131r, i\u015f m\u0259suliyy\u0259tin\u0259 laqeyd yana\u015f\u0131r, yax\u0131nlar\u0131n\u0131n z\u0259ngl\u0259rin\u0259 cavab vermir. B\u0259li, \u0259vv\u0259lc\u0259 bel\u0259 bir reaksiya ba\u015fa d\u00fc\u015f\u00fcl\u0259 bil\u0259r, lakin sonradan a\u011fl\u0131n\u0131za g\u0259lm\u0259k \u00fc\u00e7\u00fcn t\u0259dric\u0259n normala qay\u0131tmaq laz\u0131md\u0131r. G\u00fcc vasit\u0259sil\u0259 yeyin, yat\u0131n, g\u0259zintiy\u0259 \u00e7\u0131x\u0131n.<\/p>\n
7. Psixoloqa m\u00fcraci\u0259t edin
\nBir m\u00fct\u0259x\u0259ssis\u0259 m\u00fcraci\u0259t ets\u0259niz, emosional qar\u0131\u015f\u0131ql\u0131q d\u00f6vr\u00fcnd\u0259 sa\u011f qalmaq daha asand\u0131r – o, \u00f6z\u00fcn\u00fcz\u00fc \u0259n yax\u015f\u0131 \u015f\u0259kild\u0259 nec\u0259 d\u0259st\u0259kl\u0259y\u0259c\u0259yinizi, m\u0259nfi duy\u011fular\u0131n \u00f6hd\u0259sind\u0259n nec\u0259 g\u0259l\u0259c\u0259yinizi v\u0259 \u0259s\u0259bl\u0259rinizi nec\u0259 xilas ed\u0259c\u0259yinizi s\u00f6yl\u0259y\u0259c\u0259k. Bu d\u0259st\u0259k qrupu v\u0259 ya f\u0259rdi m\u0259sl\u0259h\u0259tl\u0259\u015fm\u0259l\u0259r ola bil\u0259r. Ola bilsin ki, h\u0259kim yax\u015f\u0131 antidepresanlar t\u00f6vsiy\u0259 ed\u0259c\u0259k – bu, sizd\u0259 bir problem oldu\u011funu bildirmir, h\u0259yat\u0131n\u0131z\u0131n bir az asanla\u015faca\u011f\u0131 anlam\u0131na g\u0259lir<\/p>\n","protected":false},"excerpt":{"rendered":"
inki\u015faf.az B\u0259z\u0259n xo\u015fag\u0259lm\u0259z duy\u011fular sizi s\u0131x\u0131\u015fd\u0131ra bil\u0259r – lakin buna m\u00fcqavim\u0259t g\u00f6st\u0259rm\u0259k olar. H\u0259r birimiz b\u0259z\u0259n xo\u015fag\u0259lm\u0259z x\u0259b\u0259rl\u0259r almal\u0131 oluruq<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-257","post","type-post","status-publish","format-standard","hentry","category-cmiyyt"],"yoast_head":"\n