Bu teknikler, s\u0131k\u0131nt\u0131y\u0131 a\u015fman\u0131za yard\u0131mc\u0131 olmak i\u00e7in be\u015f duyunuzu veya somut nesneleri – dokunabilece\u011finiz \u015feyleri – kullan\u0131r.<\/p>\n\n\n\n
- \n
- Ellerinizi suya sokun<\/strong>
Suyun s\u0131cakl\u0131\u011f\u0131na ve parmak u\u00e7lar\u0131n\u0131zda, avu\u00e7 i\u00e7lerinizde ve ellerinizin arkas\u0131nda nas\u0131l hissettirdi\u011fine odaklan\u0131n. Elinizin her yerinde ayn\u0131 hissi veriyor mu?
\u00d6nce \u0131l\u0131k, sonra so\u011fuk su kullan\u0131n. Sonra, \u00f6nce so\u011fuk suyu, sonra \u0131l\u0131k suyu deneyin. So\u011fuk sudan \u0131l\u0131k suya ge\u00e7mek ile \u0131l\u0131k sudan so\u011fu\u011fa ge\u00e7mek farkl\u0131 hissettiriyor mu?<\/li>\n\n\n\n- Yak\u0131n\u0131n\u0131zdaki e\u015fyalar\u0131 al\u0131n veya dokunun<\/strong>
Dokundu\u011funuz \u015feyler yumu\u015fak m\u0131 sert mi? A\u011f\u0131r m\u0131 hafif mi? S\u0131cak m\u0131 so\u011fuk mu? Her bir nesnenin dokusuna ve rengine odaklan\u0131n. Sadece k\u0131rm\u0131z\u0131 ya da mavi yerine k\u0131z\u0131l, bordo, \u00e7ivit mavisi ya da turkuaz gibi belirli renkleri d\u00fc\u015f\u00fcnmek i\u00e7in kendinizi zorlay\u0131n.<\/li>\n\n\n\n- Derin nefes al\u0131n<\/strong>
Yava\u015f\u00e7a nefes al\u0131n, sonra verin. E\u011fer yard\u0131mc\u0131 olacaksa, her nefeste “al” ve “ver” diyebilir veya d\u00fc\u015f\u00fcnebilirsiniz. Her nefesin ci\u011ferlerinize doldu\u011funu hissedin ve geri itmenin nas\u0131l bir his oldu\u011funu not edin.<\/li>\n\n\n\n- Bir yiyecek veya i\u00e7ece\u011fin tad\u0131n\u0131 \u00e7\u0131kar\u0131n<\/strong>
Ho\u015funuza giden bir yiyecek veya i\u00e7ecekten k\u00fc\u00e7\u00fck \u0131s\u0131r\u0131klar veya yudumlar al\u0131n ve her lokmay\u0131 tamamen tatman\u0131za izin verin. Tad\u0131n\u0131n ve kokusunun nas\u0131l oldu\u011funu ve dilinizde kalan tatlar\u0131 d\u00fc\u015f\u00fcn\u00fcn.<\/li>\n\n\n\n- K\u0131sa bir y\u00fcr\u00fcy\u00fc\u015f yap\u0131n<\/strong>
Ad\u0131mlar\u0131n\u0131za konsantre olun – hatta onlar\u0131 sayabilirsiniz. Ad\u0131mlar\u0131n\u0131z\u0131n ritmine ve aya\u011f\u0131n\u0131z\u0131 yere koyup tekrar kald\u0131rman\u0131n nas\u0131l bir his oldu\u011funa dikkat edin.<\/li>\n\n\n\n- Bir par\u00e7a buz tutun<\/strong>
\u0130lk ba\u015fta nas\u0131l hissettiriyor? Erimeye ba\u015flamas\u0131 ne kadar s\u00fcr\u00fcyor? Buz erimeye ba\u015flad\u0131\u011f\u0131nda his nas\u0131l de\u011fi\u015fiyor?<\/li>\n\n\n\n- Bir kokunun tad\u0131n\u0131 \u00e7\u0131kar\u0131n<\/strong>
Size hitap eden bir koku var m\u0131? Bu bir fincan \u00e7ay, bir bitki veya baharat, sevdi\u011finiz bir sabun veya kokulu bir mum olabilir. Kokuyu yava\u015f\u00e7a ve derinlemesine i\u00e7inize \u00e7ekin ve niteliklerini (tatl\u0131, baharatl\u0131, narenciye vb.) not etmeye \u00e7al\u0131\u015f\u0131n.<\/li>\n\n\n\n- V\u00fccudunuzu hareket ettirin<\/strong>
Birka\u00e7 egzersiz veya esneme hareketi yap\u0131n. \u015eunlar\u0131 deneyebilirsiniz: Yukar\u0131 A\u015fa\u011f\u0131 Z\u0131plamak, \u0130p Atlama, Yerinde Ko\u015fu, Farkl\u0131 Kas Gruplar\u0131n\u0131 Teker Teker Esnetme. Her harekette ve elleriniz veya ayaklar\u0131n\u0131z yere de\u011fdi\u011finde veya havada hareket etti\u011finde v\u00fccudunuzun nas\u0131l hissetti\u011fine dikkat edin. Zemin ayaklar\u0131n\u0131za ve ellerinize kar\u015f\u0131 nas\u0131l hissediyor? \u0130p atlarsan\u0131z, ipin havadayken ve yere \u00e7arpt\u0131\u011f\u0131nda \u00e7\u0131kard\u0131\u011f\u0131 sesi dinleyin.<\/li>\n\n\n\n- \u00c7evrenizi dinleyin<\/strong>
Etraf\u0131n\u0131zdaki sesleri dinlemek i\u00e7in birka\u00e7 dakikan\u0131z\u0131 ay\u0131r\u0131n. Ku\u015f sesleri duyuyor musunuz? Havlayan k\u00f6pekler? Makine veya trafik? E\u011fer insanlar\u0131n konu\u015ftu\u011funu duyuyorsan\u0131z, ne s\u00f6yl\u00fcyorlar? Konu\u015ftuklar\u0131 dili tan\u0131yor musunuz?
Seslerin \u00fczerinizden ge\u00e7mesine ve size nerede oldu\u011funuzu hat\u0131rlatmas\u0131na izin verin.<\/li>\n\n\n\n- V\u00fccudunuzu hissedin<\/strong>
Bunu oturarak veya ayakta yapabilirsiniz. V\u00fccudunuzun tepeden t\u0131rna\u011fa nas\u0131l hissetti\u011fine odaklan\u0131n ve her bir par\u00e7ay\u0131 fark edin. \u015eunlar\u0131 d\u00fc\u015f\u00fcn\u00fcn: omuzlar\u0131n\u0131zdaki veya aln\u0131n\u0131zdaki sa\u00e7lar\u0131n\u0131z, g\u00f6mle\u011finin a\u011f\u0131rl\u0131\u011f\u0131 omuzlar\u0131nda, kollar\u0131n\u0131z\u0131n yanlar\u0131n\u0131zda gev\u015fek veya sert hissedip hissetmedi\u011fi, kalp at\u0131\u015f\u0131n\u0131z ve bunun h\u0131zl\u0131 m\u0131 yoksa sabit mi oldu\u011fu, midenizin dolu ya da a\u00e7 hissedip hissetmedi\u011finiz, bacaklar\u0131n\u0131z\u0131n \u00e7apraz m\u0131 yoksa ayaklar\u0131n\u0131z\u0131n yerde mi oldu\u011fu. Parmaklar\u0131n\u0131z\u0131 k\u0131v\u0131r\u0131n ve ayak parmaklar\u0131n\u0131z\u0131 oynat\u0131n. Yal\u0131nayak m\u0131s\u0131n\u0131z yoksa ayakkab\u0131 m\u0131 giyiyorsunuz? Zemin ayaklar\u0131n\u0131za kar\u015f\u0131 nas\u0131l bir his veriyor?<\/li>\n\n\n\n- 5-4-3-2-1 y\u00f6ntemini deneyin<\/strong>
5’ten geriye do\u011fru \u00e7al\u0131\u015farak, etraf\u0131n\u0131zda fark etti\u011finiz \u015feyleri listelemek i\u00e7in duyular\u0131n\u0131z\u0131 kullan\u0131n. \u00d6rne\u011fin, \u015funlar\u0131 listeleyerek ba\u015flayabilirsiniz:<\/li>\n<\/ol>\n\n\n\n- \n
- Duydu\u011funuz 5 \u015fey<\/li>\n\n\n\n
- G\u00f6rd\u00fc\u011f\u00fcn\u00fcz 4 \u015fey<\/li>\n\n\n\n
- Oturdu\u011funuz yerden dokunabilece\u011finiz 3 \u015fey<\/li>\n\n\n\n
- Koklayabilece\u011finiz 2 \u015fey<\/li>\n\n\n\n
- Tadabilece\u011finiz 1 \u015fey
Hal\u0131daki beneklerin rengi veya bilgisayar\u0131n\u0131z\u0131n u\u011fultusu gibi her zaman dikkat etmedi\u011finiz k\u00fc\u00e7\u00fck \u015feyleri fark etmek i\u00e7in \u00e7aba g\u00f6sterin.<\/li>\n<\/ul>\n\n\n\nZihinsel topraklama teknikleri<\/strong><\/p>\n\n\n\n
Bu topraklama egzersizleri, d\u00fc\u015f\u00fcncelerinizi s\u0131k\u0131nt\u0131 veren duygulardan uzakla\u015ft\u0131r\u0131p \u015fimdiki zamana geri d\u00f6nd\u00fcrmeye yard\u0131mc\u0131 olmak i\u00e7in zihinsel dikkat da\u011f\u0131t\u0131c\u0131lar\u0131 kullan\u0131r.<\/p>\n\n\n\n
- \n
- Bir haf\u0131za oyunu oynay\u0131n<\/strong>
Detayl\u0131 bir foto\u011frafa veya resme (\u015fehir manzaras\u0131 veya ba\u015fka bir “yo\u011fun” sahne gibi) 5-10 saniye boyunca bak\u0131n. Ard\u0131ndan foto\u011fraf\u0131 ters \u00e7evirin ve m\u00fcmk\u00fcn oldu\u011funca ayr\u0131nt\u0131l\u0131 bir \u015fekilde zihninizde yeniden canland\u0131r\u0131n. Ya da resimden hat\u0131rlad\u0131\u011f\u0131n\u0131z her \u015feyi zihinsel olarak listeleyebilirsiniz.<\/li>\n\n\n\n- Kategoriler halinde d\u00fc\u015f\u00fcn\u00fcn<\/strong>
“M\u00fczik aletleri”, “dondurma tatlar\u0131” veya “beyzbol tak\u0131mlar\u0131” gibi bir veya iki geni\u015f kategori se\u00e7in. Her kategoriden olabildi\u011fince \u00e7ok \u015feyi zihninizde listelemek i\u00e7in bir dakika kadar zaman ay\u0131r\u0131n.<\/li>\n\n\n\n- Matematik ve say\u0131lar\u0131 kullan\u0131n<\/strong>
Bir matematik insan\u0131 olmasan\u0131z bile, say\u0131lar sizi merkeze koyman\u0131za yard\u0131mc\u0131 olabilir. Deneyin: kafan\u0131zda bir \u00e7arp\u0131m tablosunun i\u00e7inden ge\u00e7mek, 100’den geriye do\u011fru sayma, Bir say\u0131 se\u00e7mek ve bu say\u0131y\u0131 be\u015f \u015fekilde olu\u015fturabilece\u011finizi d\u00fc\u015f\u00fcnmek (6 + 11 = 17, 20 – 3 = 17, 8 \u00d7 2 + 1 = 17, vb.) <\/li>\n<\/ol>\n\n\n\n- \n
- Bir \u015feyler ezberden s\u00f6yleyin<\/strong>
Ezbere bildi\u011finiz bir \u015fiir, \u015fark\u0131 veya kitap pasaj\u0131 d\u00fc\u015f\u00fcn\u00fcn. Kendi kendinize veya kafan\u0131z\u0131n i\u00e7inde sessizce okuyun. E\u011fer kelimeleri y\u00fcksek sesle s\u00f6ylerseniz, her bir kelimenin dudaklar\u0131n\u0131zdaki ve a\u011fz\u0131n\u0131zdaki \u015fekline odaklan\u0131n. Kelimeleri kafan\u0131zda s\u00f6ylerseniz, her bir kelimeyi bir sayfada g\u00f6rd\u00fc\u011f\u00fcn\u00fcz gibi g\u00f6rselle\u015ftirin.<\/li>\n\n\n\n- Kendinizi g\u00fcld\u00fcr\u00fcn<\/strong>
Aptalca bir \u015faka uydurun – bir \u015feker ambalaj\u0131nda veya buzlu \u015feker \u00e7ubu\u011funda bulabilece\u011finiz t\u00fcrden. Ayr\u0131ca en sevdi\u011finiz komik hayvan videosunu, sevdi\u011finiz bir komedyenden veya TV program\u0131ndan bir klibi ya da sizi g\u00fcld\u00fcrece\u011fini bildi\u011finiz ba\u015fka bir \u015feyi izleyebilirsiniz.<\/li>\n\n\n\n- Ba\u011flay\u0131c\u0131 bir ifade kullan\u0131n<\/strong>
Bu \u015f\u00f6yle bir \u015fey olabilir: “Ben Tam Ad\u0131m. X ya\u015f\u0131nday\u0131m. \u015eehir de ya\u015f\u0131yorum. Bug\u00fcn 3 Haziran Cuma. Saat sabah\u0131n 10:04’\u00fc. \u0130\u015f yerimde masamda oturuyorum. Odada ba\u015fka kimse yok.”
Kendinizi sakin hissedene kadar ayr\u0131nt\u0131lar ekleyerek ifadeyi geni\u015fletebilirsiniz, \u00f6rne\u011fin, “Hafif ya\u011fmur ya\u011f\u0131yor, ama hala g\u00fcne\u015fi g\u00f6rebiliyorum. Mola zaman\u0131m geldi. Susad\u0131m, bu y\u00fczden bir fincan \u00e7ay yapaca\u011f\u0131m.”<\/li>\n\n\n\n- Yapmaktan ho\u015fland\u0131\u011f\u0131n\u0131z bir i\u015fi g\u00f6z\u00fcn\u00fczde canland\u0131r\u0131n<\/strong>
\u00d6rne\u011fin \u00e7ama\u015f\u0131r y\u0131kamay\u0131 seviyorsan\u0131z, bitmi\u015f bir \u00e7ama\u015f\u0131r\u0131 nas\u0131l kald\u0131raca\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcn.
“Giysiler kurutucudan \u00e7\u0131karken s\u0131cak hissederler. Ayn\u0131 anda hem yumu\u015fak hem de biraz sertler. \u00dcstten d\u00f6k\u00fclmelerine ra\u011fmen sepette hafif hissediyorlar. K\u0131r\u0131\u015fmas\u0131nlar diye onlar\u0131 yata\u011f\u0131n \u00fczerine yay\u0131yorum. Havlular\u0131 \u00f6nce katl\u0131yorum, ikiye, sonra \u00fc\u00e7e katlamadan \u00f6nce silkeliyorum” ve bu b\u00f6yle devam ediyor.<\/li>\n\n\n\n- Ortak bir g\u00f6revi tan\u0131mlay\u0131n<\/strong>
Kahve yapmak, ofisinizi kilitlemek veya gitar akort etmek gibi s\u0131k yapt\u0131\u011f\u0131n\u0131z veya \u00e7ok iyi yapabildi\u011finiz bir faaliyet d\u00fc\u015f\u00fcn\u00fcn. Sanki ba\u015fka birine nas\u0131l yap\u0131laca\u011f\u0131na dair talimatlar veriyormu\u015fsunuz gibi s\u00fcreci ad\u0131m ad\u0131m g\u00f6zden ge\u00e7irin.<\/li>\n\n\n\n- Kendinizi ac\u0131 veren duygular\u0131 geride b\u0131rak\u0131rken hayal edin<\/strong>
G\u00f6z\u00fcn\u00fczde canland\u0131r\u0131n:
Duygular\u0131 toplamak, onlar\u0131 bir araya getirmek ve bir kutuya koymak
Ac\u0131 veren duygulardan uzakla\u015fmak i\u00e7in y\u00fcr\u00fcmek, y\u00fczmek, bisiklete binmek veya ko\u015fu yapmak
D\u00fc\u015f\u00fcncelerinizi sevmedi\u011finiz bir \u015fark\u0131 ya da TV program\u0131 olarak alg\u0131lay\u0131n, kanal\u0131 de\u011fi\u015ftirin ya da sesi k\u0131s\u0131n – hala oradalar, ama onlar\u0131 dinlemek zorunda de\u011filsiniz<\/li>\n\n\n\n- Etraf\u0131n\u0131zda ne oldu\u011funu tan\u0131mlay\u0131n<\/strong>
Birka\u00e7 dakikan\u0131z\u0131 \u00e7evrenizi inceleyerek ve g\u00f6rd\u00fcklerinizi not ederek ge\u00e7irin. M\u00fcmk\u00fcn oldu\u011funca fazla ayr\u0131nt\u0131 vermek i\u00e7in be\u015f duyunuzu da kullan\u0131n.
“Bu bank k\u0131rm\u0131z\u0131, ama \u015furadaki bank ye\u015fil. G\u00fcne\u015fte oldu\u011fum i\u00e7in kotumun alt\u0131 s\u0131cak. Sert bir his veriyor ama k\u0131ym\u0131k yok. Hava duman gibi kokuyor. \u00c7ocuklar\u0131n g\u00fcld\u00fc\u011f\u00fcn\u00fc ve k\u00f6peklerin havlad\u0131\u011f\u0131n\u0131 duyuyorum.”<\/li>\n<\/ol>\n\n\n\nYat\u0131\u015ft\u0131r\u0131c\u0131 topraklama teknikleri<\/strong><\/p>\n\n\n\n
Duygusal s\u0131k\u0131nt\u0131 ya\u015fad\u0131\u011f\u0131n\u0131z zamanlarda kendinizi rahatlatmak i\u00e7in bu teknikleri kullanabilirsiniz. Bu egzersizler, olumsuz duygular\u0131n kaybolmas\u0131na veya daha az bunalt\u0131c\u0131 g\u00f6r\u00fcnmesine yard\u0131mc\u0131 olabilecek iyi duygular\u0131 te\u015fvik etmeye yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n
- \n
- Sevdi\u011finiz birinin sesini veya y\u00fcz\u00fcn\u00fc hayal edin<\/strong>
Kendinizi \u00fczg\u00fcn veya s\u0131k\u0131nt\u0131l\u0131 hissediyorsan\u0131z, hayat\u0131n\u0131zdaki olumlu birini g\u00f6z\u00fcn\u00fczde canland\u0131r\u0131n. Y\u00fczlerini hayal edin ya da seslerinin nas\u0131l oldu\u011funu d\u00fc\u015f\u00fcn\u00fcn. Size o an\u0131n zor oldu\u011funu ama bunu atlataca\u011f\u0131n\u0131z\u0131 s\u00f6ylediklerini hayal edin.<\/li>\n\n\n\n- \u00d6z nezaket prati\u011fi yap\u0131n<\/strong>
Kendinize nazik, \u015fefkatli c\u00fcmleleri tekrarlay\u0131n:
“Zor bir d\u00f6nemden ge\u00e7iyorsun, ama bunu atlatacaks\u0131n.”
“G\u00fc\u00e7l\u00fcs\u00fcn ve bu ac\u0131y\u0131 atlatabilirsin.”
“\u00c7ok \u00e7abal\u0131yorsun ve elinden gelenin en iyisini yap\u0131yorsun.”
Bunu y\u00fcksek sesle ya da kafan\u0131z\u0131n i\u00e7inde istedi\u011finiz kadar s\u00f6yleyin.<\/li>\n\n\n\n- Evcil hayvan\u0131n\u0131zla oturun<\/strong>
Evdeyseniz ve bir evcil hayvan\u0131n\u0131z varsa, birka\u00e7 dakikan\u0131z\u0131 onunla oturarak ge\u00e7irin. E\u011fer t\u00fcyl\u00fc bir hayvansa, k\u00fcrk\u00fcn\u00fcn nas\u0131l hissettirdi\u011fine odaklanarak onu ok\u015fay\u0131n. \u0130\u015faretlerini veya benzersiz \u00f6zelliklerini g\u00f6z \u00f6n\u00fcnde bulundurun. Tutabilece\u011finiz daha k\u00fc\u00e7\u00fck bir evcil hayvan\u0131n\u0131z varsa, elinizde nas\u0131l hissettiklerine odaklan\u0131n.
Evde de\u011fil misiniz? Evcil hayvan\u0131n\u0131zla ilgili en sevdi\u011finiz \u015feyleri veya orada olsalard\u0131 sizi nas\u0131l rahatlatacaklar\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcn.<\/li>\n\n\n\n- En sevdiklerinizi listeleyin<\/strong>
Birka\u00e7 farkl\u0131 kategoride en sevdi\u011finiz \u00fc\u00e7 \u015feyi listeleyin, \u00f6rne\u011fin:
yiyecekler
a\u011fa\u00e7lar
\u015fark\u0131lar
filmler
kitaplar
yerler<\/li>\n\n\n\n- En sevdi\u011finiz yeri g\u00f6z\u00fcn\u00fczde canland\u0131r\u0131n<\/strong>
\u0130ster sevdi\u011finiz birinin evi ister yabanc\u0131 bir \u00fclke olsun, en sevdi\u011finiz yeri d\u00fc\u015f\u00fcn\u00fcn. Her bir duyunuzu kullanarak duydu\u011funuz sesleri, g\u00f6rd\u00fc\u011f\u00fcn\u00fcz nesneleri ve ald\u0131\u011f\u0131n\u0131z kokular\u0131 hayal edin. Oraya en son ne zaman gitti\u011finizi hat\u0131rlamaya \u00e7al\u0131\u015f\u0131n. Orada ne yapt\u0131\u011f\u0131n\u0131z\u0131 ve o zaman nas\u0131l hissetti\u011finizi d\u00fc\u015f\u00fcn\u00fcn.<\/li>\n\n\n\n- Bir etkinlik planlay\u0131n<\/strong>
Bu tek ba\u015f\u0131n\u0131za ya da bir arkada\u015f\u0131n\u0131zla veya sevdi\u011finiz biriyle yapaca\u011f\u0131n\u0131z bir \u015fey olabilir. Ne yapaca\u011f\u0131n\u0131z\u0131 ve ne zaman yapaca\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcn. Belki ak\u015fam yeme\u011fine gidecek, sahilde y\u00fcr\u00fcy\u00fc\u015f yapacak, d\u00f6rt g\u00f6zle bekledi\u011finiz bir filmi izleyecek ya da bir m\u00fczeyi ziyaret edeceksiniz. Ne giyece\u011finiz, ne zaman gidece\u011finiz ve oraya nas\u0131l gidece\u011finiz gibi ayr\u0131nt\u0131lara odaklan\u0131n.<\/li>\n\n\n\n- Rahatlat\u0131c\u0131 bir \u015feye dokunun<\/strong>
Bu en sevdi\u011finiz battaniye, \u00e7ok sevdi\u011finiz bir ti\u015f\u00f6rt, p\u00fcr\u00fczs\u00fcz bir ta\u015f veya dokunmas\u0131 iyi hissettiren herhangi bir \u015fey olabilir. Parmaklar\u0131n\u0131z\u0131n alt\u0131nda veya elinizde nas\u0131l hissettirdi\u011fini d\u00fc\u015f\u00fcn\u00fcn. Sevdi\u011finiz bir kaza\u011f\u0131n\u0131z, atk\u0131n\u0131z veya \u00e7orab\u0131n\u0131z varsa, bunlar\u0131 giyin ve bir an i\u00e7in nas\u0131l hissetti\u011finizi d\u00fc\u015f\u00fcn\u00fcn<\/li>\n\n\n\n- Olumlu \u015feyleri listeleyin<\/strong>
Hayat\u0131n\u0131zda size ne\u015fe veren d\u00f6rt ya da be\u015f \u015feyi yaz\u0131n ya da zihninizde listeleyin, her birini k\u0131saca g\u00f6rselle\u015ftirin.<\/li>\n\n\n\n- M\u00fczik dinleyin<\/strong>
En sevdi\u011finiz \u015fark\u0131y\u0131 a\u00e7\u0131n, ancak ilk kez dinliyormu\u015f gibi yap\u0131n. Melodiye ve s\u00f6zlere odaklan\u0131n (e\u011fer varsa).
\u015eark\u0131 sizi \u00fcrpertiyor mu veya ba\u015fka fiziksel hisler yarat\u0131yor mu? En \u00e7ok \u00f6ne \u00e7\u0131kan k\u0131s\u0131mlara dikkat edin.<\/li>\n<\/ol>\n\n\n\n![\"\"](\"https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-49.jpg?resize=1024%2C683&ssl=1\")
<\/figure>\n\n\n\nTopraklama teknikleri nas\u0131l \u00e7al\u0131\u015f\u0131r?<\/strong><\/p>\n\n\n\n
Topraklama tekniklerinin nas\u0131l \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 a\u00e7\u0131klayan \u00e7ok az ara\u015ft\u0131rma olsa da, bu teknikler TSSB ve anksiyeteyi y\u00f6netmek i\u00e7in yayg\u0131n \u015fekilde kullan\u0131lmaktad\u0131r. Topraklama teknikleri, sizi \u00e7e\u015fitli olas\u0131 duygu ve d\u00fc\u015f\u00fcncelerden uzakla\u015ft\u0131rmaya yard\u0131mc\u0131 olmak i\u00e7in g\u00f6rselle\u015ftirme ve g\u00f6rme, duyma ve koku alma gibi duyular\u0131 kullan\u0131r. \u015eimdiki ana d\u00f6nmenize yard\u0131mc\u0131 olurlar. Panik atak veya travmatik bir duyguya girdi\u011finizde bu teknikleri kullanarak duygular\u0131n\u0131z\u0131 ve tepkilerinizi kontrol edebilirsiniz. <\/p>\n\n\n\n
Ek ipu\u00e7lar\u0131<\/strong><\/p>\n\n\n\n
Kendinizi topraklamak her zaman kolay de\u011fildir. Farkl\u0131 durumlarda sizin i\u00e7in en iyi olan teknikleri bulmak biraz zaman alabilir. \u0130\u015fte bu tekniklerden en iyi \u015fekilde yararlanman\u0131za yard\u0131mc\u0131 olacak baz\u0131 ek ipu\u00e7lar\u0131:
Pratik yap\u0131n: S\u0131k\u0131nt\u0131 ya\u015famad\u0131\u011f\u0131n\u0131z zamanlarda bile topraklama prati\u011fi yapmak yard\u0131mc\u0131 olabilir. Kullanman\u0131z gerekmeden \u00f6nce bir al\u0131\u015ft\u0131rmaya al\u0131\u015f\u0131rsan\u0131z, o anda ba\u015fa \u00e7\u0131kmak i\u00e7in kullanmak istedi\u011finizde daha az \u00e7aba harcaman\u0131z gerekebilir.
Kendinizi kontrol edin: Bir topraklama egzersizinden \u00f6nce ve sonra, s\u0131k\u0131nt\u0131n\u0131z\u0131 1 ile 10 aras\u0131nda bir say\u0131 olarak de\u011ferlendirin. Ba\u015flad\u0131\u011f\u0131n\u0131zda s\u0131k\u0131nt\u0131n\u0131z ne d\u00fczeydeydi? Egzersizden sonra ne kadar azald\u0131? Bu, belirli bir tekni\u011fin sizin i\u00e7in i\u015fe yaray\u0131p yaramad\u0131\u011f\u0131na dair daha iyi bir fikir edinmenize yard\u0131mc\u0131 olur.
Topraklama teknikleri, o anda s\u0131k\u0131nt\u0131 veren d\u00fc\u015f\u00fcncelerle ba\u015fa \u00e7\u0131kman\u0131za yard\u0131mc\u0131 olacak g\u00fc\u00e7l\u00fc ara\u00e7lard\u0131r. Yine de kullanmakta sorun ya\u015f\u0131yorsan\u0131z, bir terapist size yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<\/p>\n","protected":false},"excerpt":{"rendered":"
Topraklama, geri d\u00f6n\u00fc\u015flerden, istenmeyen an\u0131lardan ve olumsuz ya da zorlay\u0131c\u0131 duygulardan uzakla\u015fman\u0131za yard\u0131mc\u0131 olabilecek bir uygulamad\u0131r. Topraklama teknikleri, kendinizi endi\u015feli duygulardan uzakla\u015ft\u0131rmak i\u00e7in \u015fimdiki…<\/p>\n","protected":false},"author":1,"featured_media":4759,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[38],"tags":[],"yoast_head":"\n
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