{"id":10829,"date":"2022-12-11T14:03:40","date_gmt":"2022-12-11T14:03:40","guid":{"rendered":"https:\/\/petinya.org\/blog\/?p=10829"},"modified":"2022-12-11T14:03:40","modified_gmt":"2022-12-11T14:03:40","slug":"hicbir-seyi-dogru-yapamiyorum","status":"publish","type":"post","link":"https:\/\/petinya.org\/blog\/hicbir-seyi-dogru-yapamiyorum\/","title":{"rendered":"Hi\u00e7bir \u015feyi do\u011fru yapam\u0131yorum! Bunu tersine \u00e7evirmenin 7 Yolu"},"content":{"rendered":"<p><strong>Hi\u00e7bir \u015feyi do\u011fru yapam\u0131yorum!<\/strong>\u00a0 Hi\u00e7bir \u015feyi do\u011fru yapam\u0131yormu\u015f gibi hissetti\u011finde b\u00fct\u00fcn g\u00fcn bir fiyasko gibi geliyor. En son ne zaman b\u00f6yle hissetti\u011fini d\u00fc\u015f\u00fcn. Bir s\u00fcre sonra, enerji eksikli\u011fin azald\u0131 m\u0131? Depresif duygular\u0131n sonsuza dek s\u00fcrmedi\u011fini unutmay\u0131n, \u00e7\u00fcnk\u00fc duygular gelgit gibi davran\u0131p \u00e7\u0131k\u0131yor.<\/p>\n<p>Neyse ki, her zaman eylemi geri almak i\u00e7in yapabilece\u011finiz bir \u015fey vard\u0131r. \u0130\u015fleri yoluna koymak i\u00e7in <strong>7 olumlu uygulamadan<\/strong> olu\u015fan bir liste olu\u015fturduk. &#8220;<strong>Hi\u00e7bir \u015feyi do\u011fru yapam\u0131yorum<\/strong>&#8221; gibi d\u00fc\u015f\u00fcncelerin olmas\u0131 do\u011fru olduklar\u0131 anlam\u0131na gelmez. Ge\u00e7mi\u015fin olumsuz d\u00fc\u015f\u00fcnce kal\u0131plar\u0131n\u0131 k\u0131rmay\u0131 \u00f6\u011frenebilirsin.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Hicbir_seyi_dogru_yapamiyorum_Bunu_tersine_cevirmenin_7_Yolu\"><\/span>Hi\u00e7bir \u015feyi do\u011fru yapam\u0131yorum! Bunu tersine \u00e7evirmenin 7 Yolu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>Bir terapiste dan\u0131\u015f\u0131n.<\/li>\n<li>\u0130la\u00e7 kullan\u0131yorsan\u0131z doktorunuzla ila\u00e7lar hakk\u0131nda konu\u015fun.<\/li>\n<li>Destek i\u00e7in bir arkada\u015f\u0131n\u0131za veya aile \u00fcyesine a\u00e7\u0131l\u0131n.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"1_Odanizii_yeniden_duzenleyin\"><\/span>1. Odan\u0131z\u0131\u0131 yeniden d\u00fczenleyin.<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Bir s\u00fcredir depresyonda oldu\u011funuzda, odan\u0131z veya eviniz sizi art\u0131k rahat hissettirmeyebilir. G\u00f6rsel d\u00fc\u015f\u00fcn\u00fcrler ve estetik fikirli insanlar\u00a0i\u00e7in, etraf\u0131n\u0131zdaki alan genellikle zihninizin durumunu yans\u0131tabilir.<br \/>\nOdan\u0131z\u0131 temizlemek veya yeniden d\u00fczenlemek ruh sa\u011fl\u0131\u011f\u0131n\u0131zda b\u00fcy\u00fck bir fark yaratabilecek k\u00fc\u00e7\u00fck bir g\u00f6revdir.<\/p>\n<p>Sadece s\u0131k\u0131 \u00e7al\u0131\u015fman\u0131zla gurur duymakla kalmam\u0131\u015f, ayn\u0131 zamanda \u00e7evreniz de size kar\u015f\u0131, sizin i\u00e7in \u00e7al\u0131\u015facakt\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Doga_ile_baglanti_kurun\"><\/span>2. Do\u011fa ile ba\u011flant\u0131 kurun.<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Bug\u00fcn yataktan kalkt\u0131n m\u0131? En son ne zaman mahallende g\u00fczel bir y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131kt\u0131n ve g\u00fcne\u015fi derinde hissettin?<\/p>\n<p>V\u00fccudunuzu hareket ettirerek ve kendinizden daha b\u00fcy\u00fck bir \u015feye ba\u011flanarak zihinsel fel\u00e7 duygular\u0131n\u0131zla sava\u015fabilirsiniz. Do\u011fan\u0131n g\u00fczelli\u011fi olumsuz duygular\u0131 yok etmede m\u00fckemmel oldu\u011funu unutmay\u0131n.<\/p>\n<p>Kendinize do\u011fan\u0131n g\u00fczelli\u011fini hissetmek i\u00e7in izin verin. Everest Da\u011f\u0131&#8217;nda y\u00fcr\u00fcy\u00fc\u015f yapmak zorunda de\u011filsiniz, ama evinizin etraf\u0131nda be\u015f dakikal\u0131k bir y\u00fcr\u00fcy\u00fc\u015f fark yaratabilir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Dus_alin\"><\/span>3. Du\u015f al\u0131n.<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>V\u00fccutlar\u0131m\u0131z bizim i\u00e7in \u00e7ok \u015fey yapar. V\u00fccudunuzdaki her h\u00fccre sadece sizin i\u00e7in \u00e7al\u0131\u015f\u0131yor, beyninizin tam kapasite de \u00e7al\u0131\u015fmad\u0131\u011f\u0131n\u0131 hissetse bile.<\/p>\n<p>K\u00fc\u00e7\u00fck eylemler, bir du\u015f almak, v\u00fccudunuzu rahatlat\u0131r. Ayr\u0131ca zor bir g\u00fcn\u00fcn ard\u0131ndan s\u0131f\u0131rlama tu\u015fu gibi d\u00fc\u015f\u00fcnebilir ve basabilirsiniz. Du\u015ftan \u00e7\u0131kt\u0131ktan sonra, sadece nefes almak i\u00e7in birka\u00e7 dakikan\u0131z\u0131 ay\u0131r\u0131n ve ne kadar etkili oldu\u011funu g\u00f6zlemleyin.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Kendinize_sorular_sorun\"><\/span>4. Kendinize sorular sorun.<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u015eu anda kendine sorabilece\u011fin tek soru &#8220;<strong>Neden bir \u015fey yapam\u0131yorum?<\/strong>&#8221; diye mi d\u00fc\u015f\u00fcn\u00fcyorsun? Bu soruyu tersine \u00e7evirmeyi dene ve daha olumlu bir \u0131\u015f\u0131kla yeniden \u00e7er\u00e7evele.<\/p>\n<p>Hi\u00e7bir \u015fey yapamayaca\u011f\u0131n\u0131z\u0131 varsayamak yerine kendinize sorun: &#8220;\u015eu anda yapabilece\u011fim tek bir \u015fey beni daha iyi hissettirir mi?&#8221; Cevab\u0131n\u0131z bir y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131kmak ya da bir dondurma yemek olabilir &#8211; tamamen size kalm\u0131\u015f!<\/p>\n<p>Ya da belki de &#8220;<strong>Hi\u00e7bir \u015feyi\u00a0do\u011fru\u00a0yapam\u0131yorum<\/strong>&#8221; diye d\u00fc\u015f\u00fcn\u00fcyorsundur. &#8220;\u0130yi yapt\u0131\u011f\u0131m baz\u0131 \u015feyler nelerdir?&#8221; diye d\u00fc\u015f\u00fcn\u00fcn. Bunlar\u0131 kendinize her g\u00fcn hat\u0131rlat\u0131n<\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Yapilacaklar_listenizi_yeniden_olusturun\"><\/span>5. Yap\u0131lacaklar listenizi yeniden olu\u015fturun.<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Kendinizi bunal\u0131mda ya da s\u0131k\u0131\u015fm\u0131\u015f hissediyorsan\u0131z, yap\u0131lacaklar listesi hala orada sizi bekliyor. G\u00f6revler zaman i\u00e7inde birikebilir ve ne kadar k\u00fc\u00e7\u00fck olurlarsa olsunlar bunalt\u0131c\u0131 hissettirebilir.<\/p>\n<p>Bu g\u00f6revlere nas\u0131l yakla\u015ft\u0131\u011f\u0131n\u0131z\u0131 yeniden d\u00fc\u015f\u00fcn\u00fcn.<\/p>\n<p>Kendinizi kar\u015f\u0131 esnek olmal\u0131s\u0131n\u0131z ve ak\u0131c\u0131 bir \u015fekilde \u00e7al\u0131\u015fmak i\u00e7in kendinize izin verin. \u0130\u015fleri ne zaman bitirdi\u011fin ya da ne kadar ba\u015far\u0131l\u0131 olaca\u011f\u0131n konusunda kendine bu kadar sert olma. Yararl\u0131 bir eylem hi\u00e7 olmamas\u0131ndan iyidir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Bir_arkadasinizdan_yardim_isteyin\"><\/span>6. Bir arkada\u015f\u0131n\u0131zdan yard\u0131m isteyin.<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Hi\u00e7bir \u015fey yapamayaca\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, sorun de\u011fil. Hepsini tek ba\u015f\u0131na yapmak zorunda de\u011filsin. Bir arkada\u015f\u0131n\u0131zdan y\u00fck\u00fcn\u00fcz\u00fc hafifletmesini istemekte utan\u0131lacak bir \u015fey yok. Arkada\u015flar bunun i\u00e7indir.<br \/>\nBir arkada\u015f\u0131n\u0131z\u0131n yard\u0131m\u0131n\u0131 istemek i\u015flerinizin ilerlemesi konusunda daha e\u011flenceli bir hal al\u0131r! Tamamlamak i\u00e7in gereken s\u00fcre ikiye b\u00f6l\u00fcn\u00fcrken, siz ve arkada\u015f\u0131n\u0131z ho\u015f\u00e7a vakit ge\u00e7irmi\u015f olursunuz<\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Kendinizi_odullendirin\"><\/span>7. Kendinizi \u00f6d\u00fcllendirin.<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Emory \u00dcniversitesi T\u0131p Fak\u00fcltesi&#8217;nde psikiyatri ve davran\u0131\u015f bilimleri alan\u0131nda do\u00e7ent olan <a href=\"https:\/\/winshipcancer.emory.edu\/bios\/faculty\/felger-jennifer.html\" target=\"_blank\" rel=\"noopener\">Jennifer Felger<\/a>. Beyin b\u00f6lgeleri birbirleriyle ileti\u015fim kurmak i\u00e7in dopamin ad\u0131 verilen bir kimyasal kullan\u0131r. Dopamin, neyin \u00f6d\u00fcllendirici oldu\u011funa ve nas\u0131l elde etmek istedi\u011finize karar vermek i\u00e7in kullan\u0131l\u0131r. Do\u00e7ent Felger, bu \u00f6d\u00fcl devresi b\u00f6lgelerinin anhedonisi olan ki\u015filerde birbirleriyle iyi etkile\u015fime girmeyebilece\u011fini a\u00e7\u0131kl\u0131yor. Ve bu nedenle, b\u00f6lgeler aras\u0131ndaki bu zay\u0131flam\u0131\u015f ileti\u015fim, dengesiz dopamin seviyelerini d\u00fc\u015f\u00fcnd\u00fcrmektedir, diyor<\/p>\n<p>Sen yapt\u0131n! Bug\u00fcn yataktan kalkt\u0131n, bu harika.\u00a0G\u00fczel, s\u00fcsl\u00fc bir fincan \u00e7ayla veya kahve ile bunu kutlay\u0131n.<\/p>\n<p>Bu endi\u015fenin \u00fcstesinden gelmek \u00e7ok zor olabilir, bu y\u00fczden kendinle gurur duy. Bir ikram\u0131 hak ediyorsun. K\u00fc\u00e7\u00fck g\u00f6revler i\u00e7in kendinizi \u00f6d\u00fcllendirmek aptalca de\u011fildir &#8211; motive edicidir. Beyniniz \u00f6d\u00fclleri sever ve beyniniz i\u00e7in g\u00fczel bir \u015fey yapmak kendinizi daha iyi hissetmenize yard\u0131mc\u0131 olur.<\/p>\n<hr \/>\n<blockquote class=\"wp-block-quote\"><p><em><br \/>\nG\u00fcne Zinde Ba\u015flamak G\u00fcnl\u00fck yap\u0131lacak olan al\u0131\u015fkanl\u0131klar, ki\u015filerin g\u00fcne zinde ba\u015flamak ve g\u00fcn\u00fcn geri kalan\u0131n\u0131n daha verimli ge\u00e7mesini sa\u011flamak i\u00e7in bu y\u00f6ntemleri deneyebilir&#8230;<br \/>\n<a href=\"https:\/\/petinya.org\/blog\/gune-zinde-baslamak-icin-10-etkili-yol\/\">G\u00fcne Zinde Ba\u015flamak \u0130\u00e7in 10 Etkili Yol<\/a><\/em><\/p>\n<p>&nbsp;<\/p><\/blockquote>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 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\" style=\"cursor:inherit\">\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=\"\u0130\u00e7indekiler Tablosunu A\u00e7\/Kapat\"><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 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/petinya.org\/blog\/hicbir-seyi-dogru-yapamiyorum\/#Hicbir_seyi_dogru_yapamiyorum_Bunu_tersine_cevirmenin_7_Yolu\" >Hi\u00e7bir \u015feyi do\u011fru yapam\u0131yorum! Bunu tersine \u00e7evirmenin 7 Yolu<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/petinya.org\/blog\/hicbir-seyi-dogru-yapamiyorum\/#1_Odanizii_yeniden_duzenleyin\" >1. Odan\u0131z\u0131\u0131 yeniden d\u00fczenleyin.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/petinya.org\/blog\/hicbir-seyi-dogru-yapamiyorum\/#2_Doga_ile_baglanti_kurun\" >2. Do\u011fa ile ba\u011flant\u0131 kurun.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/petinya.org\/blog\/hicbir-seyi-dogru-yapamiyorum\/#3_Dus_alin\" >3. Du\u015f al\u0131n.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/petinya.org\/blog\/hicbir-seyi-dogru-yapamiyorum\/#4_Kendinize_sorular_sorun\" >4. Kendinize sorular sorun.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/petinya.org\/blog\/hicbir-seyi-dogru-yapamiyorum\/#5_Yapilacaklar_listenizi_yeniden_olusturun\" >5. Yap\u0131lacaklar listenizi yeniden olu\u015fturun.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/petinya.org\/blog\/hicbir-seyi-dogru-yapamiyorum\/#6_Bir_arkadasinizdan_yardim_isteyin\" >6. Bir arkada\u015f\u0131n\u0131zdan yard\u0131m isteyin.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/petinya.org\/blog\/hicbir-seyi-dogru-yapamiyorum\/#7_Kendinizi_odullendirin\" >7. Kendinizi \u00f6d\u00fcllendirin.<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hi\u00e7bir \u015feyi do\u011fru yapam\u0131yorum!\u00a0 Hi\u00e7bir \u015feyi do\u011fru yapam\u0131yormu\u015f gibi hissetti\u011finde b\u00fct\u00fcn g\u00fcn bir fiyasko gibi geliyor. En son ne zaman b\u00f6yle hissetti\u011fini d\u00fc\u015f\u00fcn. Bir s\u00fcre sonra, enerji eksikli\u011fin azald\u0131 m\u0131? Depresif duygular\u0131n sonsuza &#8230; <\/p>\n<p class=\"read-more-container\"><a title=\"Hi\u00e7bir \u015feyi do\u011fru yapam\u0131yorum! Bunu tersine \u00e7evirmenin 7 Yolu\" class=\"read-more button\" href=\"https:\/\/petinya.org\/blog\/hicbir-seyi-dogru-yapamiyorum\/#more-10829\" aria-label=\"Read more about Hi\u00e7bir \u015feyi do\u011fru yapam\u0131yorum! Bunu tersine \u00e7evirmenin 7 Yolu\">Devam\u0131n\u0131 Oku<\/a><\/p>\n","protected":false},"author":1,"featured_media":10830,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-10829","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kisisel-gelisim"],"views":375,"_links":{"self":[{"href":"https:\/\/petinya.org\/blog\/wp-json\/wp\/v2\/posts\/10829","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/petinya.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/petinya.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/petinya.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/petinya.org\/blog\/wp-json\/wp\/v2\/comments?post=10829"}],"version-history":[{"count":0,"href":"https:\/\/petinya.org\/blog\/wp-json\/wp\/v2\/posts\/10829\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/petinya.org\/blog\/wp-json\/wp\/v2\/media\/10830"}],"wp:attachment":[{"href":"https:\/\/petinya.org\/blog\/wp-json\/wp\/v2\/media?parent=10829"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/petinya.org\/blog\/wp-json\/wp\/v2\/categories?post=10829"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/petinya.org\/blog\/wp-json\/wp\/v2\/tags?post=10829"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}