{"id":4612,"date":"2024-05-08T15:17:42","date_gmt":"2024-05-08T15:17:42","guid":{"rendered":"https:\/\/megareform.com.tr\/haber\/?p=4612"},"modified":"2024-05-08T15:26:06","modified_gmt":"2024-05-08T15:26:06","slug":"anksiyeteyi-dogal-yollarla-azaltmanin-10-yolu-2","status":"publish","type":"post","link":"https:\/\/megareform.com.tr\/haber\/anksiyeteyi-dogal-yollarla-azaltmanin-10-yolu-2\/","title":{"rendered":"Anksiyeteyi Do\u011fal Yollarla Azaltman\u0131n 10 Yolu"},"content":{"rendered":"\n

Malesef g\u00fcn\u00fcm\u00fcz\u00fcn ko\u015fu\u015fturmal\u0131 d\u00fcnyas\u0131nda anksiyeteler hayat\u0131n tipik bir par\u00e7as\u0131 haline geldi. Yo\u011fun bir d\u00fcnyada ya\u015faman\u0131n adeta bir yan \u00fcr\u00fcn\u00fc gibi.<\/p>\n\n\n\n

Anksiyete i\u00e7in itici g\u00fc\u00e7 olan stres tamamen k\u00f6t\u00fc de\u011fildir. Tehlikeyi fark\u0131na varman\u0131z\u0131 sa\u011flar, d\u00fczenli ve haz\u0131rl\u0131kl\u0131 olman\u0131z i\u00e7in sizi motive eder ve riskleri hesaplaman\u0131za yard\u0131mc\u0131 olur. Yine de, stres g\u00fcnl\u00fck bir tekrar haline geldi\u011finde, kronik anksiyeteye veya daha k\u00f6t\u00fcs\u00fcne d\u00f6n\u00fc\u015fmeden \u00f6nce harekete ge\u00e7mek gerekir. Kontrol edilmeyen anksiyete ya\u015fam kalitenizi b\u00fcy\u00fck \u00f6l\u00e7\u00fcde etkiler. A\u015fa\u011f\u0131daki fikirleri deneyerek kontrol\u00fc ele alabilirsiniz.<\/p>\n\n\n\n

Anksiyete nedir?<\/strong><\/p>\n\n\n\n

Anksiyete, v\u00fccudunuzun strese verdi\u011fi do\u011fal tepkidir. Ara\u015ft\u0131rmac\u0131lar\u0131n genetikten \u00e7evreye ve beyin kimyas\u0131na kadar uzand\u0131\u011f\u0131na inand\u0131\u011f\u0131 fakt\u00f6rlerin bir kombinasyonundan kaynaklanabilecek bir korku veya endi\u015fe hissidir.<\/p>\n\n\n\n

Anksiyetenin baz\u0131 yayg\u0131n belirtileri \u015funlard\u0131r: Kalp at\u0131\u015f h\u0131z\u0131nda art\u0131\u015f, h\u0131zl\u0131 nefes alma ve huzursuzluk, Konsantrasyon sorunu. Bununla birlikte, anksiyetenin farkl\u0131 ki\u015filerde farkl\u0131 \u015fekilde ortaya \u00e7\u0131kabilece\u011fini unutmamak \u00f6nemlidir. Bir ki\u015fi midesinde kelebek hissi ya\u015fayabilirken, bir ba\u015fkas\u0131 ya\u015famayabilir:<\/p>\n\n\n\n

* Ka\u015f\u0131nt\u0131
* Panik atak
* \u00d6ks\u00fcr\u00fck
* Terleme
* K\u00e2buslar
* Ac\u0131 veren d\u00fc\u015f\u00fcnceler<\/p>\n\n\n\n

Bununla birlikte, g\u00fcnl\u00fck kayg\u0131 ile kayg\u0131 bozukluklar\u0131 aras\u0131nda bir fark vard\u0131r. Yeni veya stresli bir \u015fey hakk\u0131nda endi\u015feli hissetmek bir \u015feydir, ancak kontrol edilemez veya a\u015f\u0131r\u0131 bir noktaya geldi\u011finde ve ya\u015fam kalitenizi etkilemeye ba\u015flad\u0131\u011f\u0131nda, bu bir bozukluk olabilir. Baz\u0131 anksiyete bozukluklar\u0131 \u015funlar\u0131 i\u00e7erir:
<\/p>\n\n\n\n

* Panik bozuklu\u011fu
* Travma sonras\u0131 stres bozuklu\u011fu (TSSB)
* Obsesif kompulsif bozukluk (OKB)
* Ayr\u0131l\u0131k kayg\u0131s\u0131
* Hastal\u0131k kayg\u0131s\u0131
* Fobi
* Yayg\u0131n anksiyete bozuklu\u011fu (YAB)
* Sosyal anksiyete bozuklu\u011fu<\/p>\n\n\n\n

Anksiyeteyi nas\u0131l tedavi edebilirim?<\/strong><\/p>\n\n\n\n

Anksiyete \u00e7e\u015fitli \u015fekillerde tedavi edilebilir. Yayg\u0131n tedavi se\u00e7eneklerinden biri, insanlara anksiyete ortaya \u00e7\u0131kt\u0131\u011f\u0131nda bununla ba\u015fa \u00e7\u0131kmalar\u0131 i\u00e7in ara\u00e7lar sa\u011flamaya yard\u0131mc\u0131 olan bili\u015fsel davran\u0131\u015f\u00e7\u0131 terapidir (BDT). Ayr\u0131ca beyin kimyas\u0131n\u0131 dengelemek ve anksiyete ataklar\u0131n\u0131 \u00f6nlemek i\u00e7in \u00e7al\u0131\u015fan antidepresanlar ve yat\u0131\u015ft\u0131r\u0131c\u0131lar gibi baz\u0131 ila\u00e7lar da vard\u0131r. Hatta en \u015fiddetli semptomlar\u0131 bile \u00f6nleyebilirler.<\/p>\n\n\n\n

Daha do\u011fal bir yol izlemek istiyorsan\u0131z, anksiyeteyi y\u00f6netmenize yard\u0131mc\u0131 olacak k\u00fc\u00e7\u00fck ve b\u00fcy\u00fck yollar vard\u0131r. Egzersiz, uyku ve diyet gibi al\u0131\u015fkanl\u0131klar\u0131 ayarlayabilirsiniz. Ayr\u0131ca aromaterapi veya meditasyon gibi tamamen yeni bir \u015fey de deneyebilirsiniz. Ya\u015fam tarz\u0131n\u0131z ne gerektirirse gerektirsin, herkes i\u00e7in kayg\u0131y\u0131 azaltmaya yard\u0131mc\u0131 olacak do\u011fal bir yol vard\u0131r.<\/p>\n\n\n\n

Anksiyete i\u00e7in 10 do\u011fal \u00e7\u00f6z\u00fcm<\/strong><\/p>\n\n\n\n

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

1. Aktif kal\u0131n<\/strong><\/p>\n\n\n\n

D\u00fczenli egzersiz sadece fiziksel sa\u011fl\u0131kla ilgili de\u011fildir – ruh sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in de b\u00fcy\u00fck bir yard\u0131mc\u0131 olabilir. 2021 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, fiziksel olarak aktif ya\u015fam tarz\u0131na sahip ki\u015filerin anksiyete bozuklu\u011fu geli\u015ftirme riskinin yakla\u015f\u0131k %60 daha d\u00fc\u015f\u00fck oldu\u011funu ortaya koymu\u015ftur. Bu d\u00fc\u015f\u00fck risk, 21 y\u0131l boyunca takip edilen yakla\u015f\u0131k 400.000 ki\u015fiden olu\u015fan genel pop\u00fclasyondaki e\u015fle\u015fen bireylerle kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131.<\/p>\n\n\n\n

Egzersizin anksiyete kar\u015f\u0131t\u0131 etkisi \u00e7e\u015fitli nedenlerden kaynaklan\u0131yor olabilir. Egzersiz, dikkatinizi sizi endi\u015felendiren bir \u015feyden ba\u015fka y\u00f6ne \u00e7ekebilir. Amerikan Psikoloji Derne\u011fi’ne (APA) g\u00f6re, d\u00fczenli egzersiz konsantrasyon ve iradenin artmas\u0131na yol a\u00e7arak belirli anksiyete semptomlar\u0131na yard\u0131mc\u0131 oldu\u011funu belirtmi\u015ftir. <\/p>\n\n\n\n

Ne t\u00fcr bir egzersiz yap\u0131laca\u011f\u0131na gelince, bu daha \u00e7ok ki\u015fisel bir tercihtir. Kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 ger\u00e7ekten y\u00fckseltmek istiyorsan\u0131z, HIIT s\u0131n\u0131f\u0131 (y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 antrenman) veya ko\u015fu gibi bir \u015fey en iyi se\u00e7ene\u011finizdir.<\/p>\n\n\n\n

Ancak biraz daha d\u00fc\u015f\u00fck etkili bir \u015feyle ba\u015flamak istiyorsan\u0131z, Pilates ve yoga gibi egzersizler de ruh sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in ayn\u0131 derecede faydal\u0131 olabilir.<\/p>\n\n\n\n

2. Alkolden uzak durun<\/strong><\/p>\n\n\n\n

Alkol i\u00e7mek, do\u011fal bir yat\u0131\u015ft\u0131r\u0131c\u0131 oldu\u011fu i\u00e7in ilk ba\u015fta gerginli\u011fi azaltabilir. Ancak, 2019 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fmaTrusted Source, anksiyete ve alkol t\u00fcketimi aras\u0131nda bir ba\u011flant\u0131 oldu\u011funu ve anksiyete bozukluklar\u0131 ile alkol kullan\u0131m bozuklu\u011funun (AUD) birbirini tetikledi\u011fi do\u011frulam\u0131\u015ft\u0131r. 63 farkl\u0131 \u00e7al\u0131\u015fmay\u0131 inceleyen 2016 tarihli bir inceleme, alkol al\u0131m\u0131n\u0131 azaltman\u0131n hem anksiyeteyi hem de depresyonu iyile\u015ftirebilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n\n\n\n

A\u011f\u0131r alkol kullan\u0131m\u0131, n\u00f6rotransmitter ad\u0131 verilen ve olumlu ruh sa\u011fl\u0131\u011f\u0131ndan sorumlu olabilecek beyin habercilerinin dengesini bozabilir. Bu m\u00fcdahale, belirli anksiyete semptomlar\u0131na yol a\u00e7abilecek bir dengesizlik yarat\u0131r. Anksiyete, ay\u0131kl\u0131\u011f\u0131n erken d\u00f6nemlerinde ge\u00e7ici olarak artabilir, ancak uzun vadede iyile\u015febilir.<\/p>\n\n\n\n

2022 tarihli 36 y\u0131l boyunca y\u00fcr\u00fct\u00fclen bir \u00e7al\u0131\u015fmada, alkol\u00fcn v\u00fccudunuzun do\u011fal uyku yetene\u011fini bozdu\u011funu ve zamanla uyku kalitesini daha da d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc g\u00f6stermi\u015ftir. Bu durum, kronik uyku sorunlar\u0131 geli\u015ftirme riskinizi art\u0131rabilir. Daha sonra da belirtece\u011fimiz gibi, iyi bir gece uykusu anksiyeteyle m\u00fccadelede inan\u0131lmaz derecede faydal\u0131d\u0131r.<\/p>\n\n\n\n

3. Sigaray\u0131 b\u0131rakmay\u0131 d\u00fc\u015f\u00fcn\u00fcn<\/strong><\/p>\n\n\n\n

Sigara i\u00e7enler genellikle stresli zamanlarda sigaraya uzan\u0131rlar. Ancak, alkol almak gibi, stresliyken sigaradan bir nefes \u00e7ekmek de h\u0131zl\u0131 bir \u00e7\u00f6z\u00fcmd\u00fcr ve zamanla anksiyeteyi daha da k\u00f6t\u00fcle\u015ftirebilir. 2020 y\u0131l\u0131nda yap\u0131lan bir ara\u015ft\u0131rma incelemesi, anksiyete ve sigara i\u00e7menin ili\u015fkili oldu\u011funa dair g\u00fc\u00e7l\u00fc kan\u0131tlar bildirmi\u015ftir. Tutarl\u0131 bulgular, anksiyetesi olan ki\u015filerin sigara i\u00e7me olas\u0131l\u0131\u011f\u0131n\u0131n daha y\u00fcksek oldu\u011funu g\u00f6stermi\u015ftir. Ayr\u0131ca, 2023 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, sigaray\u0131 b\u0131rakman\u0131n anksiyeteyi \u00f6nemli \u00f6l\u00e7\u00fcde iyile\u015ftirdi\u011fini bulmu\u015ftur.<\/p>\n\n\n\n

2020 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma da sigara duman\u0131ndaki nikotin ve di\u011fer kimyasallar\u0131n beyindeki anksiyete ve panik bozuklu\u011fu ile ba\u011flant\u0131l\u0131 yollar\u0131 de\u011fi\u015ftirdi\u011fini \u00f6ne s\u00fcrmektedir. Sigaray\u0131 b\u0131rakmak istiyorsan\u0131z, ba\u015flayabilece\u011finiz bir\u00e7ok yol var. Hastal\u0131k Kontrol ve \u00d6nleme Merkezleri (CDC)G\u00fcvenilir Kaynak, sigara yerine k\u00fcrdan gibi g\u00fcvenli bir alternatif bulman\u0131z\u0131 \u00f6nermektedir.
Sigaras\u0131z ya\u015fam\u0131n\u0131za uygun bir ortam yaratmak i\u00e7in dikkatinizi da\u011f\u0131tabilecek al\u0131\u015fkanl\u0131klardan da vazge\u00e7ebilirsiniz. Ayr\u0131ca, te\u015fvikten dikkat da\u011f\u0131tmaya kadar her \u015feyi sa\u011flayabilecek bir destek sistemi ile bir plan yapabilirsiniz.<\/p>\n\n\n\n

4. Kafein al\u0131m\u0131n\u0131 s\u0131n\u0131rlay\u0131n<\/strong><\/p>\n\n\n\n

Kronik anksiyeteniz varsa, kafein arkada\u015f\u0131n\u0131z de\u011fildir. Kafein sinirlilik ve gerginli\u011fe neden olabilir, anksiyete ya\u015f\u0131yorsan\u0131z bunlar\u0131n ikisi de iyi de\u011fildir. Kafein anksiyete bozukluklar\u0131na neden olabilir veya k\u00f6t\u00fcle\u015ftirebilir. 2022 y\u0131l\u0131nda yap\u0131lan ve 10 \u00e7al\u0131\u015fmay\u0131 kapsayan bir ara\u015ft\u0131rma, kafeinin panik bozuklu\u011fu olan ki\u015filerde ve etkilenmemi\u015f yeti\u015fkinlerde hem anksiyeteyi hem de panik ataklar\u0131 art\u0131rabilece\u011fini bildirmi\u015ftir. Baz\u0131 ki\u015filerde, kafeini ortadan kald\u0131rmak anksiyete semptomlar\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde iyile\u015ftirebilir.<\/p>\n\n\n\n

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


Kafein kaynakl\u0131 anksiyete bozuklu\u011fu, kafeinin g\u00fcnl\u00fck i\u015flevselli\u011fi engellemesidir. Te\u015fhis i\u00e7in ki\u015finin kafein t\u00fcketiminin do\u011frudan bir sonucu olarak anksiyete semptomlar\u0131 ya\u015f\u0131yor olmas\u0131 gerekir. Alkol gibi kafein de, kafeinin beyin kimyas\u0131n\u0131 de\u011fi\u015ftirme kabiliyeti nedeniyle anksiyete ile ba\u011flant\u0131l\u0131d\u0131r.<\/p>\n\n\n\n

2021 ara\u015ft\u0131rmas\u0131 Trusted Source, kafeinin beyin kimyasal adenozini (yorgun hissetmenize neden olan \u015fey) bloke ederek uyan\u0131kl\u0131\u011f\u0131 art\u0131rd\u0131\u011f\u0131n\u0131 ve ayn\u0131 zamanda sava\u015f ya da ka\u00e7 hormonu olarak bilinen adrenalin sal\u0131n\u0131m\u0131n\u0131 tetikledi\u011fini a\u00e7\u0131kl\u0131yor.
T\u00fcm bunlarla birlikte, \u00f6l\u00e7\u00fcl\u00fc bir kafein al\u0131m\u0131 \u00e7o\u011fu insan i\u00e7in g\u00fcvenlidir. Bununla birlikte, kafeini azaltmak veya tamamen kesmek istiyorsan\u0131z, g\u00fcnl\u00fck i\u00e7ti\u011finiz kafein miktar\u0131n\u0131 yava\u015f\u00e7a azaltarak ba\u015flamak isteyeceksiniz.<\/p>\n\n\n\n

Susuzlu\u011funuzu gidermek i\u00e7in bu i\u00e7ecekleri su ile de\u011fi\u015ftirmeye ba\u015flay\u0131n. Bu sadece v\u00fccudunuzun s\u0131v\u0131 i\u00e7me ihtiyac\u0131n\u0131 kar\u015f\u0131lamakla kalmayacak, ayn\u0131 zamanda kafeinin v\u00fccudunuzdan at\u0131lmas\u0131na ve susuz kalmaman\u0131za da yard\u0131mc\u0131 olacakt\u0131r.
Birka\u00e7 hafta boyunca kafeininizi kademeli olarak azaltmak, v\u00fccudunuz yoksunluk ya\u015famadan al\u0131\u015fkanl\u0131\u011f\u0131n\u0131z\u0131 ayarlaman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

5. \u0130yi bir gece uykusuna \u00f6ncelik verin<\/strong><\/p>\n\n\n\n

Uykunun iyi bir ruh sa\u011fl\u0131\u011f\u0131n\u0131n \u00f6nemli bir par\u00e7as\u0131 oldu\u011fu defalarca kan\u0131tlanm\u0131\u015ft\u0131r. 2018 y\u0131l\u0131nda 400.000 ki\u015fiyle yap\u0131lan bir anket, yeti\u015fkinlerin yakla\u015f\u0131k \u00fc\u00e7te birinin gecede 6 saatten az uyudu\u011funu g\u00f6sterse de, CDC yeti\u015fkinlerin her g\u00fcn 7 saat veya daha fazla uyumas\u0131n\u0131 \u00f6nermektedir. \u015eu \u015fekilde uykuyu bir \u00f6ncelik haline getirebilirsiniz:<\/p>\n\n\n\n

* Geceleri sadece yorgun oldu\u011funuzda uyumak
* Yatakta kitap okumamak veya televizyon izlememek
* Yatakta telefon, tablet veya bilgisayar kullanmamak
* Yata\u011f\u0131n\u0131zda d\u00f6n\u00fcp durmamak
* Uyuyamad\u0131\u011f\u0131n\u0131zda ba\u015fka bir odaya gitmek (ya\u015fam alan\u0131n\u0131z ortak veya k\u00fc\u00e7\u00fckse banyo olsa bile)
* Yatmadan \u00f6nce kafein, b\u00fcy\u00fck \u00f6\u011f\u00fcnler ve nikotinden ka\u00e7\u0131nmak
* Odan\u0131z\u0131 karanl\u0131k ve serin tutmak
* Yatmadan \u00f6nce endi\u015felerinizi yazmak
* Her gece ayn\u0131 saatte uyumak<\/p>\n\n\n\n

6. Meditasyon ve fark\u0131ndal\u0131k prati\u011fi yap\u0131n<\/strong><\/p>\n\n\n\n

Meditasyonun temel ama\u00e7lar\u0131ndan biri, t\u00fcm d\u00fc\u015f\u00fcnceleri yarg\u0131lay\u0131c\u0131 olmayan bir \u015fekilde fark etmeyi de i\u00e7eren \u015fimdiki an\u0131n tam fark\u0131ndal\u0131\u011f\u0131d\u0131r. Bu, t\u00fcm d\u00fc\u015f\u00fcnce ve duygular\u0131 dikkatli bir \u015fekilde tolere etme yetene\u011finizi art\u0131rarak sakinlik ve memnuniyet hissine yol a\u00e7abilir.<\/p>\n\n\n\n

Meditasyon stres ve kayg\u0131y\u0131 hafifletir ve BDT’nin temel bir y\u00f6n\u00fcd\u00fcr. Randomize bir klinik \u00e7al\u0131\u015fmaTrusted Source 2023 y\u0131l\u0131nda, 8 haftal\u0131k fark\u0131ndal\u0131k temelli stres azaltma meditasyon program\u0131n\u0131n, s\u0131k re\u00e7ete edilen antidepresan Lexapro kadar anksiyeteyi azaltmaya yard\u0131mc\u0131 oldu\u011funu bildirdi. 9 pop\u00fcler meditasyon t\u00fcr\u00fc vard\u0131r:<\/p>\n\n\n\n

* Fark\u0131ndal\u0131k meditasyonu
* Ruhsal meditasyon
* Odaklanm\u0131\u015f meditasyon
* Hareket meditasyonu
* Mantra meditasyonu
* Transandantal meditasyon
* A\u015famal\u0131 gev\u015feme
* Sevgi\u0307 dolu nezaket medi\u0307tasyonu
* G\u00f6rselle\u015ftirme meditasyonu<\/p>\n\n\n\n

7. Dengeli beslenin<\/strong><\/p>\n\n\n\n

D\u00fc\u015f\u00fck kan \u015fekeri seviyeleri, dehidrasyon veya i\u015flenmi\u015f g\u0131dalardaki yapay tatland\u0131r\u0131c\u0131lar, yapay renklendiriciler ve koruyucular gibi kimyasallar baz\u0131 ki\u015filerde ruh hali de\u011fi\u015fikliklerine neden olabilir. Y\u00fcksek \u015fekerli bir diyet de mizac\u0131 etkileyebilir.
Yemek yedikten sonra anksiyeteniz k\u00f6t\u00fcle\u015fiyorsa, yeme al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 kontrol edin. Susuz kalmay\u0131n, i\u015flenmi\u015f g\u0131dalardan uzak durun ve kompleks karbonhidratlar, meyve ve sebzeler ve ya\u011fs\u0131z proteinler a\u00e7\u0131s\u0131ndan zengin dengeli bir diyet uygulay\u0131n.<\/p>\n\n\n\n

8. Derin nefes alma prati\u011fi yap\u0131n<\/strong><\/p>\n\n\n\n

S\u0131\u011f, h\u0131zl\u0131 nefes alma anksiyetede yayg\u0131nd\u0131r. H\u0131zl\u0131 kalp at\u0131\u015f\u0131na, ba\u015f d\u00f6nmesine veya sersemli\u011fe, hatta panik ata\u011fa yol a\u00e7abilir.
Derin nefes egzersizleri – yava\u015f, hatta derin nefesler alman\u0131n kas\u0131tl\u0131 s\u00fcreci – normal nefes alma d\u00fczenini geri kazanmaya ve kayg\u0131y\u0131 azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

9. Aromaterapiyi deneyin<\/strong><\/p>\n\n\n\n

Aromaterapi, insanlar taraf\u0131ndan binlerce y\u0131ld\u0131r kullan\u0131lan b\u00fct\u00fcnsel bir \u015fifa tedavisidir. Bu uygulamada zihin, beden ve ruh sa\u011fl\u0131\u011f\u0131n\u0131 ve esenli\u011fini desteklemek i\u00e7in do\u011fal bitki \u00f6zleri ve u\u00e7ucu ya\u011flar kullan\u0131l\u0131r. Amac\u0131 hem fiziksel hem de duygusal sa\u011fl\u0131\u011f\u0131 geli\u015ftirmektir. Do\u011fal bitki \u00f6zleri taraf\u0131ndan olu\u015fturulan u\u00e7ucu ya\u011flar do\u011frudan solunabilir veya \u0131l\u0131k bir banyoya veya dif\u00fcz\u00f6re eklenebilir. Aromaterapi \u015funlar\u0131 yapabilir
* Rahatlaman\u0131za yard\u0131mc\u0131 olur
* Uyuman\u0131za yard\u0131mc\u0131 olur
* Ruh halini iyile\u015ftirir
* Kalp at\u0131\u015f h\u0131z\u0131n\u0131 ve kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcr\u00fcr<\/p>\n\n\n\n

Anksiyeteyi hafifletti\u011fine inan\u0131lan baz\u0131 u\u00e7ucu ya\u011flar \u015funlard\u0131r:
* Bergamot
* Lavanta
* Misk ada\u00e7ay\u0131
* Greyfurt
* Ylang ylang<\/p>\n\n\n\n

10. Papatya \u00e7ay\u0131 i\u00e7in<\/strong><\/p>\n\n\n\n

Bir fincan papatya \u00e7ay\u0131, y\u0131pranm\u0131\u015f sinirleri yat\u0131\u015ft\u0131rmak ve uykuyu te\u015fvik etmek i\u00e7in yayg\u0131n bir ev ilac\u0131d\u0131r. Birinci basamak sa\u011fl\u0131k hizmetlerinden YAB tan\u0131s\u0131 alm\u0131\u015f ki\u015fileri kapsayan 2016 tarihli randomize bir klinik \u00e7al\u0131\u015fma, papatyan\u0131n da YAB’ye kar\u015f\u0131 g\u00fc\u00e7l\u00fc bir m\u00fcttefik olabilece\u011fini g\u00f6stermi\u015ftir. \u00c7al\u0131\u015fma, papatyan\u0131n uzun vadede g\u00fcvenli oldu\u011funu ve anksiyete semptomlar\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde azaltt\u0131\u011f\u0131n\u0131, ancak n\u00fcks oran\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde azaltmad\u0131\u011f\u0131n\u0131 buldu.<\/p>\n\n\n\n

2021 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fmada ara\u015ft\u0131rmac\u0131lar, papatyan\u0131n anksiyete kar\u015f\u0131t\u0131 \u00f6zelliklerinin, i\u00e7erdi\u011fi apigenin ad\u0131 verilen bir flavonoidin aktivitesinden kaynaklanabilece\u011fini \u00f6ne s\u00fcr\u00fcyor. Bu flavonoid, Xanax gibi anksiyete \u00f6nleyici ila\u00e7lar\u0131n hedefledi\u011fi ayn\u0131 ba\u011flanma b\u00f6lgelerindeki gama aminob\u00fctirik asit (GABA) resept\u00f6rleriyle etkile\u015fime girer.<\/p>\n\n\n\n

Unutmay\u0131n, ev ila\u00e7lar\u0131 kayg\u0131y\u0131 hafifletmeye yard\u0131mc\u0131 olabilir, ancak profesyonel yard\u0131m\u0131n yerini tutmazlar. Artan anksiyete terapi veya re\u00e7eteli ila\u00e7 gerektirebilir. Endi\u015feleriniz hakk\u0131nda doktorunuzla konu\u015fun.<\/p>\n","protected":false},"excerpt":{"rendered":"

Malesef g\u00fcn\u00fcm\u00fcz\u00fcn ko\u015fu\u015fturmal\u0131 d\u00fcnyas\u0131nda anksiyeteler hayat\u0131n tipik bir par\u00e7as\u0131 haline geldi. Yo\u011fun bir d\u00fcnyada ya\u015faman\u0131n adeta bir yan \u00fcr\u00fcn\u00fc gibi. Anksiyete i\u00e7in itici g\u00fc\u00e7…<\/p>\n","protected":false},"author":1,"featured_media":4613,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[39],"tags":[],"yoast_head":"\nAnksiyeteyi Do\u011fal Yollarla Azaltman\u0131n 10 Yolu - 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\/anksiyeteyi-dogal-yollarla-azaltmanin-10-yolu-2\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Anksiyeteyi Do\u011fal Yollarla Azaltman\u0131n 10 Yolu - Megareform\" \/>\n<meta property=\"og:description\" content=\"Malesef g\u00fcn\u00fcm\u00fcz\u00fcn ko\u015fu\u015fturmal\u0131 d\u00fcnyas\u0131nda anksiyeteler hayat\u0131n tipik bir par\u00e7as\u0131 haline geldi. 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