{"id":4848,"date":"2023-11-22T19:47:10","date_gmt":"2023-11-22T19:47:10","guid":{"rendered":"https:\/\/megareform.com.tr\/haber\/?p=4848"},"modified":"2023-11-23T20:57:00","modified_gmt":"2023-11-23T20:57:00","slug":"anksiyeteyi-dogal-yollarla-azaltmanin-10-yolu","status":"publish","type":"post","link":"https:\/\/megareform.com.tr\/haber\/anksiyeteyi-dogal-yollarla-azaltmanin-10-yolu\/","title":{"rendered":"Anksiyeteyi Do\u011fal Yollarla Azaltman\u0131n 10 Yolu"},"content":{"rendered":"\n<p>Yo\u011fun bir d\u00fcnyada ya\u015faman\u0131n bir yan \u00fcr\u00fcn\u00fc olarak \u00e7o\u011fumuz stresle kar\u015f\u0131 kar\u015f\u0131ya kal\u0131yoruz.<\/p>\n\n\n\n<p>Anksiyete i\u00e7in itici g\u00fc\u00e7 olan stres asl\u0131nda tamamen k\u00f6t\u00fc de\u011fildir. Stres tehlikelerin fark\u0131nda olmam\u0131z\u0131 sa\u011flar, d\u00fczenli ve haz\u0131rl\u0131kl\u0131 olman\u0131z i\u00e7in bizi motive eder ve riskleri hesaplaman\u0131za yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<p>Yine de, stres g\u00fcnl\u00fck olarak tekrarlamaya ba\u015flarsa, kronik anksiyeteye d\u00f6n\u00fc\u015febilir. Bu a\u015famaya gelmeden \u00f6nce harekete ge\u00e7mek gerekir. \u00c7\u00fcnk\u00fc kontrol edilmeyen anksiyete ya\u015fam kalitenizi b\u00fcy\u00fck \u00f6l\u00e7\u00fcde etkileyebilir.<\/p>\n\n\n\n<p>Daha fazla uyumak, kafeini s\u0131n\u0131rlamak, meditasyon yapmak ve dengeli beslenmek gibi ya\u015fam tarz\u0131nda de\u011fi\u015fiklikler yapmak anksiyeteyi hafifletebilir. Bununla birlikte bu y\u00f6ntemleri uygulamak baz\u0131 ki\u015filer i\u00e7in \u00e7ok yorucu ve uzun s\u00fcre\u00e7li bir yolculuk olabilir.<\/p>\n\n\n\n<p><strong>Anksiyete nedir?<\/strong><\/p>\n\n\n\n<p>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 kombinasyonundan kaynaklanan korku veya endi\u015fe hissidir.<\/p>\n\n\n\n<p>Anksiyetenin baz\u0131 yayg\u0131n belirtileri vard\u0131r. Bununla birlikte, anksiyetenin farkl\u0131 ki\u015filerde farkl\u0131 \u015fekilde ortaya \u00e7\u0131kabilece\u011fini unutmamak gerekir. Bir ki\u015fi midesinde kelebek hissi ya\u015fayabilirken, bir ba\u015fkas\u0131 bunu hi\u00e7 ya\u015famayabilir:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized is-style-default\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-83.jpg?resize=1024%2C683&#038;ssl=1\" alt=\"\" class=\"wp-image-4850\" style=\"aspect-ratio:1.5;width:558px;height:auto\" srcset=\"https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-83.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-83.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-83.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-83.jpg?resize=1170%2C780&amp;ssl=1 1170w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-83.jpg?resize=585%2C390&amp;ssl=1 585w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-83.jpg?resize=263%2C175&amp;ssl=1 263w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-83.jpg?resize=600%2C400&amp;ssl=1 600w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-83.jpg?w=1200&amp;ssl=1 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-recalc-dims=\"1\" \/><\/figure>\n\n\n\n<ul>\n<li>Kalp at\u0131\u015f h\u0131z\u0131nda art\u0131\u015f<\/li>\n\n\n\n<li>H\u0131zl\u0131 nefes alma<\/li>\n\n\n\n<li>Huzursuzluk<\/li>\n\n\n\n<li>Konsantrasyon sorunu<\/li>\n\n\n\n<li>Ka\u015f\u0131nt\u0131<\/li>\n\n\n\n<li>Panik atak<\/li>\n\n\n\n<li>\u00d6ks\u00fcr\u00fck<\/li>\n\n\n\n<li>Terleme<\/li>\n\n\n\n<li>K\u00e2buslar<\/li>\n\n\n\n<li>Ac\u0131 veren d\u00fc\u015f\u00fcnceler<\/li>\n\n\n\n<li>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 normaldir. Ancak bu his 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:<\/li>\n\n\n\n<li>Panik bozuklu\u011fu<\/li>\n\n\n\n<li>Travma sonras\u0131 stres bozuklu\u011fu (TSSB)<\/li>\n\n\n\n<li>Obsesif kompulsif bozukluk (OKB)<\/li>\n\n\n\n<li>Ayr\u0131l\u0131k kayg\u0131s\u0131<\/li>\n\n\n\n<li>Hastal\u0131k kayg\u0131s\u0131<\/li>\n\n\n\n<li>Fobi<\/li>\n\n\n\n<li>Yayg\u0131n anksiyete bozuklu\u011fu (YAB)<\/li>\n\n\n\n<li>Sosyal anksiyete bozuklu\u011fu<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li><strong>Anksiyeteyi nas\u0131l tedavi edebilir?<\/strong><\/li>\n\n\n\n<li>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 <\/li>\n\n\n\n<li>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 g\u00fcn\u00fcm\u00fczde bu ila\u00e7lar en \u015fiddetli semptomlar\u0131 bile \u00f6nleyebilmektedirler.<\/li>\n\n\n\n<li>Daha do\u011fal bir yol izlemek istiyorsan\u0131z, anksiyeteyi y\u00f6netmenize yard\u0131mc\u0131 olacak yard\u0131mc\u0131 olacak 10 do\u011fal \u00e7\u00f6z\u00fcm\u00fc sizler i\u00e7in derledik:<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul>\n<li class=\"has-medium-font-size\"><strong>1. Aktif Kal\u0131n<\/strong><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul>\n<li>D\u00fczenli egzersiz sadece fiziksel sa\u011fl\u0131k i\u00e7in de\u011fil, 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.<\/li>\n\n\n\n<li>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\u0131larak hesaplanm\u0131\u015ft\u0131r.<\/li>\n\n\n\n<li>Egzersizin anksiyete kar\u015f\u0131t\u0131 etkisi \u00e7e\u015fitli nedenlerden kaynaklan\u0131r. \u00d6rne\u011fin egzersiz, dikkatinizi sizi endi\u015felendiren bir \u015feyden ba\u015fka y\u00f6ne \u00e7ekebilir.<\/li>\n\n\n\n<li>Kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 y\u00fckseltmek de beyin kimyas\u0131n\u0131 de\u011fi\u015ftirerek kayg\u0131 kar\u015f\u0131t\u0131 beyin habercileri (n\u00f6rotransmiterler) i\u00e7in daha fazla alan yarat\u0131r. Amerikan Psikoloji Derne\u011fi (APA), d\u00fczenli egzersiz konsantrasyon ve iradenin artmas\u0131na yol a\u00e7arak belirli anksiyete semptomlar\u0131na yard\u0131mc\u0131 oldu\u011funu belirtmi\u015ftir.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>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.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul>\n<li class=\"has-medium-font-size\"><strong>2. Alkolden Uzak Durun<\/strong><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul>\n<li>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\u015fma Trusted 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\u011fini do\u011frulam\u0131\u015ft\u0131r.<\/li>\n\n\n\n<li>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. 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 v\u00fccutta belirli anksiyete semptomlar\u0131na yol a\u00e7abilecek bir dengesizlik yarat\u0131r.<\/li>\n\n\n\n<li>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 ya\u015faman\u0131za sebep olabilir. Oysa, iyi bir gece uykusu anksiyeteyle m\u00fccadelede inan\u0131lmaz derecede faydal\u0131d\u0131r.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul>\n<li class=\"has-medium-font-size\"><strong>3. Sigaray\u0131 B\u0131rakmay\u0131 D\u00fc\u015f\u00fcn\u00fcn<\/strong><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul>\n<li>Sigara i\u00e7enler genellikle stresli zamanlarda sigaraya uzan\u0131rlar. Evet, stresliyken sigaradan bir nefes \u00e7ekmek h\u0131zl\u0131 bir \u00e7\u00f6z\u00fcmd\u00fcr. Bununla birlikte zamanla anksiyeteyi daha da k\u00f6t\u00fcle\u015ftirebilir.<\/li>\n\n\n\n<li>2020 y\u0131l\u0131nda yap\u0131lan bir ara\u015ft\u0131rma, anksiyete ve sigara i\u00e7menin ili\u015fkili oldu\u011funa dair g\u00fc\u00e7l\u00fc kan\u0131tlar bildirmi\u015ftir ve anksiyetesi olan ki\u015filerin sigara i\u00e7me olas\u0131l\u0131\u011f\u0131n\u0131n daha y\u00fcksek oldu\u011funu g\u00f6stermi\u015ftir.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Sigaray\u0131 b\u0131rakmak istiyorsan\u0131z, deneyebilece\u011finiz bir \u00e7ok y\u00f6ntem var. Sigaras\u0131z ya\u015fama kolay ge\u00e7mek i\u00e7in sigara i\u00e7menizi tetikleyen ortamlardan ve al\u0131\u015fkanl\u0131klardan da yava\u015f yava\u015f vazge\u00e7ebilirsiniz.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul>\n<li class=\"has-medium-font-size\"><strong>4. Kafein Al\u0131m\u0131n\u0131 S\u0131n\u0131rlay\u0131n<\/strong><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul>\n<li>Kronik anksiyeteniz varsa, kafein arkada\u015f\u0131n\u0131z de\u011fildir. Kafein sinirlilik ve gerginli\u011fe neden olur. Y\u00fcksek dozda kafein al\u0131m\u0131 anksiyete bozukluklar\u0131na neden olabilir veya daha da k\u00f6t\u00fcle\u015ftirebilir.<\/li>\n\n\n\n<li>2022 y\u0131l\u0131nda yap\u0131lan ve 10 \u00e7al\u0131\u015fmay\u0131 kapsayan bir ara\u015ft\u0131rma, kafeinin panik atak sorunu olan ki\u015filerde ve etkilenmemi\u015f yeti\u015fkinlerde hem anksiyeteyi hem de panik ataklar\u0131 art\u0131rabilece\u011fini bildirmi\u015ftir.<\/li>\n\n\n\n<li>Baz\u0131 ki\u015filerde, kafeini ortadan kald\u0131rmak anksiyete semptomlar\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde iyile\u015ftirebilir.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>2021 y\u0131l\u0131nda yap\u0131lan bir ara\u015ft\u0131rma kafeinin beyin kimyasal adenozini (yorgun hissetmenize neden olur) 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.<\/li>\n\n\n\n<li>T\u00fcm bunlarla birlikte, g\u00fcnl\u00fck olarak \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, bunu b\u0131\u00e7ak gibi bir anda kesmek yerine g\u00fcnl\u00fck i\u00e7ti\u011finiz kafein miktar\u0131n\u0131 yava\u015f\u00e7a azaltarak yapman\u0131z \u00f6nerilmektedir.<\/li>\n\n\n\n<li>Kafeinli 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,<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized is-style-default\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-84.jpg?resize=1024%2C683&#038;ssl=1\" alt=\"\" class=\"wp-image-4851\" style=\"aspect-ratio:1.5;width:606px;height:auto\" srcset=\"https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-84.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-84.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-84.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-84.jpg?resize=1170%2C780&amp;ssl=1 1170w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-84.jpg?resize=585%2C390&amp;ssl=1 585w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-84.jpg?resize=263%2C175&amp;ssl=1 263w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-84.jpg?resize=600%2C400&amp;ssl=1 600w, https:\/\/i0.wp.com\/megareform.com.tr\/haber\/wp-content\/uploads\/2023\/11\/Modern-Digital-Marketing-Agency-Instagram-Post-1200-x-800-piksel-84.jpg?w=1200&amp;ssl=1 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" data-recalc-dims=\"1\" \/><\/figure>\n\n\n\n<p>v\u00fccudunuzu etkilemeden al\u0131\u015fkanl\u0131\u011f\u0131n\u0131z\u0131 ayarlaman\u0131za yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>5. \u0130yi Bir Gece Uykusuna \u00d6ncelik Verin<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Uykunun iyi bir ruh sa\u011fl\u0131\u011f\u0131n\u0131n \u00f6nemli bir par\u00e7as\u0131 oldu\u011fu defalarca kan\u0131tlanm\u0131\u015ft\u0131r.<\/p>\n\n\n\n<p>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, D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc yeti\u015fkinlerin her g\u00fcn 7 saat veya daha fazla uyumas\u0131n\u0131 \u00f6nermektedir.<\/p>\n\n\n\n<p>\u015eu \u015fekilde uykuyu bir \u00f6ncelik haline getirebilirsiniz:<\/p>\n\n\n\n<ul>\n<li>Geceleri sadece yorgun oldu\u011funuzda uyumak<\/li>\n\n\n\n<li>Yatakta televizyon izlememek<\/li>\n\n\n\n<li>Yatakta telefon, tablet veya bilgisayar kullanmamak<\/li>\n\n\n\n<li>Yata\u011f\u0131n\u0131zda d\u00f6n\u00fcp durmamak<\/li>\n\n\n\n<li>Uyuyamad\u0131\u011f\u0131n\u0131zda ba\u015fka bir odaya gitmek (ya\u015fam alan\u0131n\u0131z ortak veya k\u00fc\u00e7\u00fckse banyo olsa bile)<\/li>\n\n\n\n<li>Yatmadan \u00f6nce kafein, b\u00fcy\u00fck \u00f6\u011f\u00fcnler ve nikotinden ka\u00e7\u0131nmak<\/li>\n\n\n\n<li>Odan\u0131z\u0131 karanl\u0131k ve ortalama oda s\u0131cakl\u0131\u011f\u0131nda tutmak<\/li>\n\n\n\n<li>Yatmadan \u00f6nce endi\u015felerinizi yazarak zihninizden atmak<\/li>\n\n\n\n<li>Her gece ayn\u0131 saatte uyumak<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\"><strong>6. Meditasyon ve Fark\u0131ndal\u0131k Prati\u011fi Yap\u0131n<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>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<p>Meditasyon stres ve kayg\u0131y\u0131 hafifletir ve BDT&#8217;nin temel bir y\u00f6n\u00fcd\u00fcr. 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.<\/p>\n\n\n\n<p><strong>Nas\u0131l meditasyon yap\u0131l\u0131r?<\/strong><\/p>\n\n\n\n<p>9 pop\u00fcler meditasyon t\u00fcr\u00fc vard\u0131r:<\/p>\n\n\n\n<ul>\n<li>Fark\u0131ndal\u0131k meditasyonu<\/li>\n\n\n\n<li>Ruhsal meditasyon<\/li>\n\n\n\n<li>Odaklanm\u0131\u015f meditasyon<\/li>\n\n\n\n<li>Hareket meditasyonu<\/li>\n\n\n\n<li>Mantra meditasyonu<\/li>\n\n\n\n<li>Transandantal meditasyon<\/li>\n\n\n\n<li>A\u015famal\u0131 gev\u015feme<\/li>\n\n\n\n<li>Sevgi\u0307 dolu nezaket medi\u0307tasyonu<\/li>\n\n\n\n<li>G\u00f6rselle\u015ftirme meditasyonu<\/li>\n<\/ul>\n\n\n\n<p>Fark\u0131ndal\u0131k meditasyonu en \u00e7ok yap\u0131lan ve en pop\u00fcler olan meditasyon formudur. Fark\u0131ndal\u0131k meditasyonu yapmak i\u00e7in g\u00f6zlerinizi kapatabilir, derin nefes alabilir ve d\u00fc\u015f\u00fcnceleriniz zihninizden ge\u00e7erken onlara dikkat edebilirsiniz.<\/p>\n\n\n\n<p>Onlar\u0131 yarg\u0131lamaz veya onlara dahil olmazs\u0131n\u0131z. Bunun yerine, sadece onlar\u0131 g\u00f6zlemler ve bulut gibi zihninizden d\u00fc\u015f\u00fcncelerin ge\u00e7ip gitmesine izin verirsiniz.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>7. Dengeli Beslenin<\/strong><\/p>\n\n\n\n<p>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 sizin dengenizi bozarak olumsuz bir \u015fekilde etkileyebilir.<\/p>\n\n\n\n<p>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<p class=\"has-medium-font-size\"><strong>8. Derin Nefes Alma Prati\u011fi Yap\u0131n<\/strong><\/p>\n\n\n\n<p>S\u0131\u011f, h\u0131zl\u0131 nefes alma anksiyetede yayg\u0131nd\u0131r. H\u0131zl\u0131 nefes alma kalp at\u0131\u015flar\u0131n h\u0131zlanmas\u0131na, ba\u015f d\u00f6nmesine veya sersemli\u011fe, hatta ilerleyen durumlarda panik ata\u011fa yol a\u00e7abilir.<\/p>\n\n\n\n<p>Derin nefes egzersizleri yapmak, nefesi yava\u015f yava\u015f, derin nefesler \u015feklinde al\u0131p vermek normal nefes alma d\u00fczenini geri kazanmaya ve kayg\u0131y\u0131 azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p>Duygular\u0131n\u0131z\u0131 kontrol etmek yerine nefesinizi kontrol etmeyi denersiniz, bu s\u00fcreci daha kolay y\u00f6netebilirsiniz.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>9. Aromaterapiyi Deneyin<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>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 do\u011fal y\u00f6ntemler kullanarak ki\u015filerin hem fiziksel hem de duygusal sa\u011fl\u0131klar\u0131\u0131 geli\u015ftirmek ve iyile\u015ftirmektir.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>Aromaterapi en \u00e7ok bilenen faydalar\u0131 \u015funlard\u0131r:<\/p>\n\n\n\n<ul>\n<li>Rahatlaman\u0131za yard\u0131mc\u0131 olur<\/li>\n\n\n\n<li>Uyuman\u0131za yard\u0131mc\u0131 olur<\/li>\n\n\n\n<li>Ruh halini iyile\u015ftirmek<\/li>\n\n\n\n<li>Kalp at\u0131\u015f h\u0131z\u0131n\u0131 ve kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcr\u00fcr<\/li>\n<\/ul>\n\n\n\n<p>Anksiyeteyi hafifletti\u011fine inan\u0131lan baz\u0131 u\u00e7ucu ya\u011flar ise \u015funlard\u0131r:<\/p>\n\n\n\n<ul>\n<li>Bergamot<\/li>\n\n\n\n<li>Lavanta<\/li>\n\n\n\n<li>Misk ada\u00e7ay\u0131<\/li>\n\n\n\n<li>Greyfurt<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\"><strong>10. Bitki \u00c7ay\u0131 \u0130\u00e7in<\/strong><\/p>\n\n\n\n<p>Bir fincan papatya \u00e7ay\u0131, g\u00fcn i\u00e7inde maruz kald\u0131\u011f\u0131n\u0131z stresi ve y\u0131pranm\u0131\u015f sinirlerinizi yat\u0131\u015ft\u0131rmak ve uykuyu te\u015fvik etmek i\u00e7in kullan\u0131lan yayg\u0131n bir ev ilac\u0131d\u0131r. Kendinizi stresli hisseti\u011finiz zamanlarda tercihinize g\u00f6re bitki \u00e7ay\u0131<\/p>\n\n\n\n<p>t\u00fcketebilirsiniz. 2016 y\u0131l\u0131nda yap\u0131lan bir klinik ara\u015ft\u0131rma \u00e7al\u0131\u015fmas\u0131, papatya \u00e7ay\u0131n\u0131n anksiyeteye kar\u015f\u0131 g\u00fc\u00e7l\u00fc bir etken madde olabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n\n\n\n<p>\u00c7al\u0131\u015fma, papatya \u00e7ay\u0131 t\u00fcketmenin uzun vadede g\u00fcvenli oldu\u011funu ve anksiyete semptomlar\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde azaltt\u0131\u011f\u0131n\u0131, ancak tekrarlama oran\u0131n\u0131 \u00f6nemli derecede azaltmad\u0131\u011f\u0131n\u0131 ortay\u0131 \u00e7\u0131karm\u0131\u015ft\u0131r.<\/p>\n\n\n\n<p>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 maddeden aktivitesinden kaynaklanabilece\u011fini \u00f6ne s\u00fcrmektedir. Bu madde, Xanax gibi anksiyete \u00f6nleyici ila\u00e7lar\u0131n hedefledi\u011fi ayn\u0131 ba\u011flanma b\u00f6lgelerindeki resept\u00f6rlerle etkile\u015fime girer.<\/p>\n\n\n\n<p>Unutmay\u0131n, bu sayd\u0131\u011f\u0131m\u0131z do\u011fal y\u00f6ntemler anksiyeteyi hafifletmeye yard\u0131mc\u0131 olabilirler, ancak profesyonel bir yard\u0131m\u0131n yerini tutmazlar. E\u011fer artan bir anksiyeteniz varsa bu durum terapi veya re\u00e7eteli bir ila\u00e7 kullan\u0131m\u0131 gerektirebilir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yo\u011fun bir d\u00fcnyada ya\u015faman\u0131n bir yan \u00fcr\u00fcn\u00fc olarak \u00e7o\u011fumuz stresle kar\u015f\u0131 kar\u015f\u0131ya kal\u0131yoruz. Anksiyete i\u00e7in itici g\u00fc\u00e7 olan stres asl\u0131nda tamamen k\u00f6t\u00fc de\u011fildir. Stres&hellip;<\/p>\n","protected":false},"author":1,"featured_media":4849,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[39],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Anksiyeteyi 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\/\" \/>\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=\"Yo\u011fun bir d\u00fcnyada ya\u015faman\u0131n bir yan \u00fcr\u00fcn\u00fc olarak \u00e7o\u011fumuz stresle kar\u015f\u0131 kar\u015f\u0131ya kal\u0131yoruz. 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