{"id":4257,"date":"2023-09-23T09:34:15","date_gmt":"2023-09-23T09:34:15","guid":{"rendered":"https:\/\/megareform.com.tr\/haber\/?p=4257"},"modified":"2023-09-23T09:34:32","modified_gmt":"2023-09-23T09:34:32","slug":"mbsr-mindfulness-temelli-stres-azaltma-programi-nedir-esen-sekerkarar","status":"publish","type":"post","link":"https:\/\/megareform.com.tr\/haber\/mbsr-mindfulness-temelli-stres-azaltma-programi-nedir-esen-sekerkarar\/","title":{"rendered":"MBSR Mindfulness Temelli Stres Azaltma Program\u0131 Nedir – Esen \u015eekerkarar"},"content":{"rendered":"\n

MBSR E\u011fitmeni Say\u0131n Esen \u015eekerkarar ile Mindfulness Temelli Stres Azaltma Program\u0131 hakk\u0131nda keyifli bir s\u00f6yle\u015fi ger\u00e7ekle\u015ftirdik.<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Esen \u015eekerkarar kimdir?<\/strong><\/p>\n\n\n\n

1977 \u0130zmir do\u011fumluyum. Mindfulness Temelli Stres Azaltma (MBSR) E\u011fitmenli\u011fi\u2019ni 8 haftal\u0131k bu program\u0131n do\u011fum yeri olan ABD\u2019deki Massachusetts \u00dcniversitesi T\u0131p Fak\u00fcltesi Center for Mindfulness (UMass CFM)da tamamlad\u0131m. MBSR program\u0131n\u0131 vermeye yetkili bir e\u011fitmen olarak kurslar\u0131m uluslararas\u0131 ge\u00e7erlili\u011fe sahiptir. <\/p>\n\n\n\n

2018 y\u0131l\u0131nda UMass CFM kadrosu, e\u011fitim programlar\u0131na yine ABD\u2019deki Brown \u00dcniversitesinde devam ettim. Brown \u00dcniversitesi Mindfulness Center taraf\u0131ndan sertifikasyonla onaylanm\u0131\u015f bir MBSR e\u011fitmeniyim ve verdi\u011fim kurslar bu kurum taraf\u0131ndan da tan\u0131nmaktad\u0131r. <\/p>\n\n\n\n

\u015eu anda d\u00fcnyada MBSR e\u011fitimcisi yeti\u015ftiren en k\u0131demli ve yetkili \u00fcniversite, Brown \u00dcniversitesidir. Dan\u0131\u015fmanl\u0131klar\u0131mda ve e\u011fitimlerimde Mindfulness Temelli Stres Azaltma (MBSR) program\u0131na dayal\u0131 etkisi kan\u0131tlanm\u0131\u015f yakla\u015f\u0131mlar\u0131 kullanmaktay\u0131m. <\/p>\n\n\n\n

Ayr\u0131ca Oxford \u00dcniversitesi Mindfulness Merkezinden David Treleaven’\u0131n \u201cTravma Hassasiyetli Mindfulness\u201d e\u011fitimini tamamlad\u0131m ve mindfulness dan\u0131\u015fmanl\u0131klar\u0131m\u0131 bu alanda da uygulayabilmekteyim.<\/p>\n\n\n\n

Mindfulness Temelli Stres Azaltma Program\u0131 tam olarak nedir?<\/strong><\/p>\n\n\n\n

1979 senesinde d\u00fcnyaya tan\u0131t\u0131lm\u0131\u015f olan bir programd\u0131r. Massachusetts \u00dcniversitesinin Stres Klini\u011finde ba\u015flat\u0131lm\u0131\u015f ve Dr. Jon Kabat-Zinn taraf\u0131ndan kaleme al\u0131nan 8 haftal\u0131k m\u00fcfredata dayal\u0131 bir stres azaltma program\u0131d\u0131r. K\u0131saca MBSR diyoruz, Mindfulness Temelli Stres Azaltma\u2019n\u0131n \u0130ngilizce kar\u015f\u0131l\u0131\u011f\u0131ndaki ba\u015f harflerinin k\u0131saltmas\u0131d\u0131r.<\/p>\n\n\n\n

Mindfulness temelli stres azaltma neden bu kadar b\u00fcy\u00fck bir ba\u015far\u0131 elde etmi\u015ftir?<\/strong><\/p>\n\n\n\n

Kavram olarak mindfulness, anda olmak demektir ve anda oldu\u011funun da fark\u0131nda olmakt\u0131r.<\/p>\n\n\n\n

MBSR ise, bu anda olma kavram\u0131ndan yola \u00e7\u0131karak depresyon, anksiyete, kronik a\u011fr\u0131lar ve benzeri stres kaynakl\u0131 durumlar\u0131 ya\u015fayanlar\u0131n \u00e7ekti\u011fi zorluklar kar\u015f\u0131s\u0131nda stres reg\u00fclasyonunu terapi ve ilaca ba\u015fvurmadan etkili bir \u015fekilde sa\u011flam\u0131\u015f, ki\u015finin kendi g\u00fcc\u00fcn\u00fc eline almas\u0131nda son derece ba\u015far\u0131l\u0131 oldu\u011fu ispatlanm\u0131\u015f bir grup program\u0131d\u0131r.<\/p>\n\n\n\n

Bu program\u0131n i\u00e7erikleri nelerdir?<\/strong><\/p>\n\n\n\n

Bu 8 hafta boyunca kat\u0131l\u0131mc\u0131lar haftada 1 kez grup\u00e7a her biri yakla\u015f\u0131k 2.5 saatlik oturumlar e\u015fli\u011finde bulu\u015furlar. Bu oturumlar\u0131n %40’\u0131 payla\u015f\u0131ma, %40’\u0131 uygulamaya, %20’si ise didaktik bilgiye dayal\u0131d\u0131r. Peki, bu oranlar\u0131n \u00f6nemi nedir? <\/p>\n\n\n\n

Biz e\u011fer ki, deneyimlerimizi payla\u015fmazsak ve uygulamazsak 1.elden bir deneyime ve bu nedenle de kal\u0131c\u0131 bir de\u011fi\u015fime yol a\u00e7amay\u0131z. O nedenle Mindfulness Temelli Stres Azaltma Program\u0131 bir felsefe program\u0131 ya da sohbet program\u0131 de\u011fil, derin bir payla\u015f\u0131m ve i\u00e7selle\u015ftirmeye dayal\u0131 bir uygulamad\u0131r.<\/p>\n\n\n\n

Yani ger\u00e7ek bir de\u011fi\u015fimi yaratmak i\u00e7in bize t\u00fcm doneleri, haftal\u0131k m\u00fcfredatlar e\u015fli\u011finde sistemle\u015ftirerek ve bunlar\u0131 her oturumda daha da derinle\u015ftirerek bize veren bir programd\u0131r.<\/p>\n\n\n\n

Mindfulness temelli stres azaltma program\u0131na online olarak kat\u0131lmak verimlili\u011fi d\u00fc\u015f\u00fcr\u00fcr m\u00fc?<\/strong><\/p>\n\n\n\n

De\u011fi\u015fen teknoloji sayesinde belli bir mekanda olmak gerekmiyor. Online olmas\u0131 m\u00fcfredat\u0131 etkileyen bir \u015fey de\u011fildir. Yani evinizin rahatl\u0131\u011f\u0131nda sadece kameral\u0131 bir bilgisayar\u0131n\u0131z\u0131n olmas\u0131 yeterlidir. Telefondan ba\u011flanmay\u0131 biz \u00f6nermiyoruz. Grup program\u0131 oldu\u011fu i\u00e7in payla\u015f\u0131mlarda bulunmak grubu g\u00f6rmek aktif bir ileti\u015fimde bulunmak \u00e7ok faydal\u0131 oluyor.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Bu programda neler yap\u0131l\u0131yor?<\/strong><\/p>\n\n\n\n

Stres hayat\u0131m\u0131z\u0131n ka\u00e7\u0131n\u0131lmaz\u0131. Ancak bunun dereceleri de\u011fi\u015febiliyor. Bazen hayat\u0131m\u0131zda zorlu duygular ve d\u00fc\u015f\u00fcnceler nedeniyle ruhsal s\u0131k\u0131nt\u0131lar ya\u015farken, bazen de elimizde olmayan ya\u015fam ya da sa\u011fl\u0131k ko\u015fullar\u0131 nedeniyle zorlu bir d\u00f6nemden ge\u00e7iyor olabiliyoruz. <\/p>\n\n\n\n

B\u00f6ylesi d\u00f6nemlerde ki\u015fi direncinind\u00fc\u015ft\u00fc\u011f\u00fcn\u00fc hisseder. Biz bu g\u00fcc\u00fc MBSR program\u0131yla tekrar nas\u0131l elimize alabilece\u011fimizi \u00f6\u011freniyoruz. Bazen zorlu bir d\u00f6nemden ge\u00e7en yak\u0131nlar\u0131na daha bilin\u00e7li \u015fekilde destek olmak isteyenler de bu programa kat\u0131l\u0131p stres reg\u00fclasyonuyla ilgili \u00e7ok faydal\u0131 bilgiler ediniyorlar. <\/p>\n\n\n\n

Ya da hayat\u0131mda belli bir stres yok, ben sadece ya\u015fam kalitemi art\u0131rmak ve bilin\u00e7li fark\u0131ndal\u0131\u011f\u0131 \u00f6\u011frenmek istiyorum diyenler de kurslar\u0131m\u0131za kat\u0131l\u0131yor.<\/p>\n\n\n\n

Bu program\u0131n en b\u00fcy\u00fck g\u00fcc\u00fc uygulamaya dayal\u0131 olmas\u0131d\u0131r. Daha \u00f6nce de belirtti\u011fim gibi haftada bir grup\u00e7a 2.5 saatlik oturumlarla bulu\u015furuz. Burada e\u011fitmen m\u00fcfredattaki program\u0131 uygular ve her hafta derinle\u015ferek ilerleriz. Bir sonraki hafta bulu\u015funcaya kadar kat\u0131l\u0131mc\u0131lara baz\u0131 ev uygulamalar\u0131 da veriyoruz. <\/p>\n\n\n\n

Burada tabii ki \u00f6\u011frenilen \u015feyleri peki\u015ftirmek \u00e7ok \u00f6nemli. Zaten \u00f6\u011frendi\u011fimiz bu bilgileri prati\u011fe d\u00f6kmek ve onlar\u0131 birinci elden deneyime d\u00f6n\u00fc\u015ft\u00fcrmek program\u0131n ana hedefidir. Bu nedenle, kat\u0131l\u0131mc\u0131lara baz\u0131 ses kay\u0131tlar\u0131 veririz. Bu ses kay\u0131tlar\u0131 Jon Kabat-Zinn taraf\u0131ndan uygun g\u00f6r\u00fclm\u00fc\u015f olan dikkat \u00e7al\u0131\u015fmalar\u0131 i\u00e7erikli y\u00f6nlendirmeler i\u00e7erir. <\/p>\n\n\n\n

Bu y\u00f6nlendirmelerde telkin yoktur. Ama\u00e7 tamamen uygulay\u0131c\u0131n\u0131n uzun s\u00fcreli \u00e7al\u0131\u015fmalar\u0131 dikkati da\u011f\u0131lmadan yapabilmesini kolayla\u015ft\u0131rmak ve g\u00fcnl\u00fck bir fark\u0131ndal\u0131k al\u0131\u015fkanl\u0131\u011f\u0131 kazanmas\u0131n\u0131 sa\u011flamakt\u0131r. <\/p>\n\n\n\n

Bu ses kay\u0131tlar\u0131 40-45 dk l\u0131k kay\u0131tlard\u0131r. Baz\u0131lar\u0131 dikkat, baz\u0131lar\u0131 da beden fark\u0131ndal\u0131\u011f\u0131n\u0131 artt\u0131rmaya y\u00f6nelik mindful hareketler i\u00e7erikli uygulamalard\u0131r. Kat\u0131l\u0131mc\u0131lar\u0131n bunlar\u0131 herg\u00fcn dinleyerek pratik etmelerini \u00f6neriyoruz. Bunun d\u0131\u015f\u0131nda da g\u00fcnl\u00fck ya\u015fama adapte edebilece\u011fimiz baz\u0131 \u00e7al\u0131\u015fmalar da mevcut. <\/p>\n\n\n\n

Mesela, g\u00fcndelik fark\u0131ndal\u0131k takvimleri doldurmak gibi. Bunun d\u0131\u015f\u0131nda di\u011fer fark\u0131ndal\u0131k becerilerimizi artt\u0131r\u0131c\u0131 \u00e7al\u0131\u015fmalar\u0131 da programda uygulamal\u0131 olarak \u00f6\u011fretiyoruz. Yani MBSR bir pozitif d\u00fc\u015f\u00fcnme ya da kendini iyi hissetme program\u0131 de\u011fildir. <\/p>\n\n\n\n

Tam tersine, bizi olanla oldu\u011fu gibi bulu\u015fabilme becerimizi etkin ve sa\u011fl\u0131kl\u0131 bir \u015fekilde artt\u0131rabilmeye y\u00f6nlendirir ve bizi bu konuda bilin\u00e7lendirerek te\u015fvik eder.<\/p>\n\n\n\n

Spesifik bir \u00e7al\u0131\u015fman\u0131z var m\u0131d\u0131r?<\/strong><\/p>\n\n\n\n

8 haftal\u0131k programda tek seferli\u011fe mahsus olmak \u00fczere bir inziva g\u00fcn\u00fc vard\u0131r. Arada verilen k\u0131sa molalarla beraber yakla\u015f\u0131k 6 saat s\u00fcrer. Bu zaman zarf\u0131nda kameralar a\u00e7\u0131kt\u0131r ancak her zamanki gibi bir s\u00f6zl\u00fc payla\u015f\u0131m yap\u0131lmaz. <\/p>\n\n\n\n

Sadece e\u011fitimcinin arada verdi\u011fi y\u00f6nlendirmelerle bir sessizlik g\u00fcn\u00fc ya\u015fan\u0131r. Bu inziva g\u00fcn\u00fc 8 haftal\u0131k program\u0131n kalbidir ve \u00e7ok b\u00fcy\u00fck bir \u00f6nem ta\u015f\u0131r. Mindfulness kavram\u0131n\u0131n \u00f6z\u00fcyle i\u015fte bu g\u00fcnde tan\u0131\u015f\u0131r\u0131z.<\/p>\n\n\n\n

Mindfulness temelli stres azaltma program\u0131 kimlere uygundur?<\/strong><\/p>\n\n\n\n

Bu program herkese uygundur. Daha \u00f6nceden meditasyon deneyiminiz ya da mindfulness bilginiz olmas\u0131 \u015fart\u0131 yoktur. Bu programa yaln\u0131zca ya\u015fam kalitenizi g\u00fc\u00e7lendirmek ve y\u00fckseltmek i\u00e7in de kat\u0131labilirsiniz.<\/p>\n\n\n\n

Travmalarda ve a\u011f\u0131r depresyonda olan ki\u015filere uygun mudur?<\/strong><\/p>\n\n\n\n

Son 6 ay i\u00e7erisinde bir kay\u0131p ya\u015fayan var ise bu program\u0131 \u00f6nermiyoruz. Ayn\u0131 zamanda psikosomatik rahats\u0131zl\u0131\u011f\u0131 ve psikiyatrik tedavi g\u00f6ren ki\u015filere ancak kendi doktorlar\u0131 bu program\u0131 \u00f6nerdi\u011fi takdirde yard\u0131mc\u0131 oluyoruz. <\/p>\n\n\n\n

Bu program bir terapi olmamakla beraber psikolojik dan\u0131\u015fmanl\u0131k alanlar i\u00e7in olumlu y\u00f6nde h\u0131zland\u0131r\u0131c\u0131 bir destek program\u0131d\u0131r.<\/p>\n\n\n\n

Mindfulness \u00f6zelinde yap\u0131lan spesifik hareketleri var m\u0131d\u0131r?<\/strong><\/p>\n\n\n\n

Program dahilinde mindful hareketler dedi\u011fimiz herkesin kolayl\u0131kla uygulayabilece\u011fi basit yoga hareketleri i\u00e7eren uygulamalar\u0131m\u0131z da bulunmakta. <\/p>\n\n\n\n

E\u011fitmen olmak i\u00e7in neler gereklidir? MBSR Program\u0131 d\u00fcnyan\u0131n neresine giderseniz gidin sadece yetkili e\u011fitmenler taraf\u0131ndan verilebilir. Tamam\u0131yla telif haklar\u0131na sahip bir programd\u0131r. Yetkili bir e\u011fitmen olmak \u00e7e\u015fitli e\u011fitimleri almay\u0131 ve vermeyi de kapsar ve min. 3 y\u0131l max.6 y\u0131lda tamamlan\u0131r. <\/p>\n\n\n\n

E\u011fitimci olmak isteyenlerin \u00f6nce ilk basamak olan MBSR program\u0131na kat\u0131lmalar\u0131 gerekir. Siz ayn\u0131 zamanda Mindfulness alan\u0131nda bireysel dan\u0131\u015fmanl\u0131klar da veriyorsunuz de\u011fil mi ? Evet veriyorum. Bireysel Mindfulness Dan\u0131\u015fmanl\u0131\u011f\u0131 ki\u015fiye \u00f6zeldir ve dan\u0131\u015fan\u0131n takvimine uygun \u015fekilde planlan\u0131r. <\/p>\n\n\n\n

\u0130lk seans olan tan\u0131\u015fma seans\u0131 65 dakika, takip edenler ise 50 dakikad\u0131r. Dan\u0131\u015fma, bilgilendirme ve uygulamaya dayal\u0131 bu seanslar, y\u00f6nlendirmeli dikkat \u00e7al\u0131\u015fmalar\u0131, stresle m\u00fccadeleyi kolayla\u015ft\u0131r\u0131c\u0131 bilgiler ve uygulamalar, ve stres semptomlar\u0131n\u0131n erken a\u015famada te\u015fhisi ve \u00f6nlenmesine dayal\u0131 \u00e7al\u0131\u015fmalar gibi unsurlardan olu\u015fmaktad\u0131r. <\/p>\n\n\n\n

\n
Uzman\u0131n \u0130lanlar\u0131n\u0131 \u0130ncele<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

MBSR E\u011fitmeni Say\u0131n Esen \u015eekerkarar ile Mindfulness Temelli Stres Azaltma Program\u0131 hakk\u0131nda keyifli bir s\u00f6yle\u015fi ger\u00e7ekle\u015ftirdik. Esen \u015eekerkarar kimdir? 1977 \u0130zmir do\u011fumluyum. Mindfulness Temelli…<\/p>\n","protected":false},"author":1,"featured_media":4362,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[39,71,56],"tags":[],"yoast_head":"\nMBSR Mindfulness Temelli Stres Azaltma Program\u0131 Nedir - Esen \u015eekerkarar - Megareform<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/megareform.com.tr\/haber\/mbsr-mindfulness-temelli-stres-azaltma-programi-nedir-esen-sekerkarar\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MBSR Mindfulness Temelli Stres Azaltma Program\u0131 Nedir - Esen \u015eekerkarar - Megareform\" \/>\n<meta property=\"og:description\" content=\"MBSR E\u011fitmeni Say\u0131n Esen \u015eekerkarar ile Mindfulness Temelli Stres Azaltma Program\u0131 hakk\u0131nda keyifli bir s\u00f6yle\u015fi ger\u00e7ekle\u015ftirdik. 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