Topraklama, istenmeyen an\u0131lardan, ac\u0131 veren hat\u0131ralardan ve olumsuz ya da zorlay\u0131c\u0131 duygulardan uzakla\u015fman\u0131za yard\u0131mc\u0131 olabilecek bir uygulamad\u0131r. Topraklama teknikleri ise, kendinizi endi\u015feli duygulardan uzakla\u015ft\u0131rmak i\u00e7in \u015fimdiki ana yeniden odaklanman\u0131za yard\u0131mc\u0131 olabilecek egzersizlerdir. Topraklama tekniklerini hemen hemen her zaman s\u0131k\u0131nt\u0131l\u0131 duygular\u0131n\u0131zdan uzakla\u015fmak i\u00e7in kullanabilirsiniz. <\/p>\n\n\n\n
\u00d6zellikle anksiyete, stres, depresyon, travma sonras\u0131 stres bozuklu\u011fu (TSSB) gibi durumlarda da iyile\u015fme i\u00e7in faydal\u0131 olduklar\u0131 id\u00fc\u015f\u00fch\u00fclmektedir. Topraklama teknikleri arac\u0131l\u0131\u011f\u0131yla \u015fimdiki zamana odaklanmak, v\u00fccudunuzun tepkisini kesmeye ve beyninizi ve duygular\u0131n\u0131z\u0131 g\u00fcvenli bir yere geri d\u00f6nd\u00fcrmeye yard\u0131mc\u0131 olabilir. Fiziksel topraklama teknikleri Fiziksel topraklama teknikleri, s\u0131k\u0131nt\u0131y\u0131 a\u015fman\u0131za yard\u0131mc\u0131 olmak i\u00e7in be\u015f duyunuzu veya somut nesneleri yani dokunabilece\u011finiz \u015feyleri kullan\u0131r.<\/p>\n\n\n\n
Ellerinizi suya sokun 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. <\/p>\n\n\n\n
So\u011fuk sudan \u0131l\u0131k suya ge\u00e7mek ile \u0131l\u0131k sudan so\u011fu\u011fa ge\u00e7mek farkl\u0131 hissettiriyor mu? Yak\u0131n\u0131n\u0131zdaki e\u015fyalar\u0131 al\u0131n veya dokunun 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. Sonra bu nesne elinizdeyken g\u00f6z\u00fcn\u00fcz\u00fc kapat\u0131p zihninizde rengini de\u011fi\u015ftirin. <\/p>\n\n\n\n
Sadece k\u0131rm\u0131z\u0131 ya da mavi gibi temel renkler yerine k\u0131z\u0131l, bordo, \u00e7ivit mavisi ya da turkuaz gibi farkl\u0131 renkleri d\u00fc\u015f\u00fcnmek i\u00e7in de kendinizi zorlay\u0131n. Derin nefes al\u0131n 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.<\/p>\n\n\n\n
Bir yiyecek veya i\u00e7ece\u011fin tad\u0131n\u0131 \u00e7\u0131kar\u0131n Ho\u015funuza giden bir yiyecek veya i\u00e7ecekten k\u00fc\u00e7\u00fck \u0131s\u0131r\u0131klar veya yudumlar al\u0131n ve her lokmay\u0131 tamamen tadacak \u015fekilde yava\u015f\u00e7a \u00e7i\u011fneyin. Bunu yaparken tad\u0131n\u0131n ve kokusunun nas\u0131l oldu\u011funu ve dilinizde kalan tatlar\u0131 d\u00fc\u015f\u00fcn\u00fcn. <\/p>\n\n\n\n
K\u0131sa bir y\u00fcr\u00fcy\u00fc\u015f yap\u0131n 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. Bir kokunun tad\u0131n\u0131 \u00e7\u0131kar\u0131n Size iyi gelen \u00f6zel bir koku var m\u0131? Bu bir fincan \u00e7ay, bir bitki veya baharat, sevdi\u011finiz bir sabun veya kokulu bir mum olabilir. <\/p>\n\n\n\n
Kokuyu yava\u015f\u00e7a ve derinlemesine i\u00e7inize \u00e7ekin ve niteliklerini (tatl\u0131, baharatl\u0131, narenciye vb.) not etmeye \u00e7al\u0131\u015f\u0131n. V\u00fccudunuzu hareket ettirin Birka\u00e7 egzersiz veya esneme hareketi yap\u0131n. \u00d6zellikle oldu\u011funuz yerde z\u0131plamak ya\u015fam enerjinizi de tetikler.<\/p>\n\n\n\n<\/figure>\n\n\n\n
\u00c7evrenizi dinleyin 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 sesi? E\u011fer etraf\u0131n\u0131zdaki insanlar\u0131n konu\u015ftu\u011funu duyuyorsan\u0131z, ne s\u00f6yl\u00fcyorlar? Konu\u015fan ki\u015filerin seslerinin t\u0131n\u0131s\u0131ndan hangi ruh halinde olduklar\u0131n\u0131 ve ya\u015flar\u0131n\u0131 tahmin etmeye \u00e7al\u0131\u015f\u0131n. <\/p>\n\n\n\n
V\u00fccudunuzu hissedin Bunu oturarak veya ayakta yapabilirsiniz. V\u00fccudunuzun tepeden t\u0131rna\u011fa nas\u0131l hissetti\u011fine odaklan\u0131n ve ba\u015ftan a\u015fa\u011f\u0131 bedeninizi b\u00f6l\u00fcm b\u00f6l\u00fcm fark etmeye \u00e7al\u0131\u015f\u0131n. <\/p>\n\n\n\n
\u00d6rne\u011fin, \u015funlar\u0131 d\u00fc\u015f\u00fcn\u00fcn: Kalp at\u0131\u015f\u0131n\u0131z ve bunun normal halinize g\u00f6re \u015fu an nas\u0131l oldu\u011fu, midenizin dolu ya da bo\u015f olup olmad\u0131\u011f\u0131, ayak 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?<\/p>\n\n\n\n
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. Zihinsel topraklama teknikleri 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. Bu sayede siz de size rahats\u0131zl\u0131k veren duygular\u0131n\u0131z\u0131 n\u00f6trleyerek \u00f6zg\u00fcrle\u015febilirsiniz.<\/p>\n\n\n\n
Bir haf\u0131za oyunu oynay\u0131n \u0130\u00e7inde fazlaca detay bulunduran bir foto\u011frafa veya resme (\u015fehir manzaras\u0131 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. <\/p>\n\n\n\n
Bir \u015feyleri ezberden s\u00f6yleyin 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 yaz\u0131l\u0131 halde g\u00f6r\u00fcyormu\u015f gibi g\u00f6rselle\u015ftirin. <\/p>\n\n\n\n
Kendinizi g\u00fcld\u00fcr\u00fcn 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. <\/p>\n\n\n\n
Ba\u011flay\u0131c\u0131 bir ifade kullan\u0131n <\/p>\n\n\n\n
Sizin ana odaklanman\u0131z\u0131 sa\u011flayacak bir \u015fekilde kendinizi tan\u0131t\u0131n ve o an\u0131 anlat\u0131n. Bu \u015f\u00f6yle bir \u015fey olabilir: “Ben ……… . ……. ya\u015f\u0131nday\u0131m. ……….\u2019de ya\u015f\u0131yorum. Bug\u00fcn 12 Ocak Cuma. Saat sabah\u0131n 10:04’\u00fc. \u0130\u015f yerimde masamda oturuyorum. <\/p>\n\n\n\n
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. <\/p>\n\n\n\n
Susad\u0131m, bu y\u00fczden bir fincan \u00e7ay yapaca\u011f\u0131m.” Yapmaktan ho\u015fland\u0131\u011f\u0131n\u0131z bir aktiviteyi g\u00f6z\u00fcn\u00fczde canland\u0131r\u0131n \u00d6rne\u011fin y\u00fczmek, bisiklete binmek ve ya trekking yapmak gibi ho\u015funuza giden bir etkinli\u011fi en \u00e7ok keyif ald\u0131\u011f\u0131n\u0131z zamana giderek zihninizde canland\u0131r\u0131n. <\/p>\n\n\n\n
O andaki detaylar\u0131 g\u00f6zlerinizi kapatarak g\u00f6zlerinizin \u00f6n\u00fcne getirmeye \u00e7al\u0131\u015f\u0131n. Hava nas\u0131l, yan\u0131n\u0131zda kimler var, \u00fczerinde hangi k\u0131yafet var, insanlar ne diyorlar. Siz tam olarak ne hissediyorsunuz ve ne yap\u0131yorsunuz. Her unsuru tarif etmeye \u00e7al\u0131\u015f\u0131n. Ortak bir g\u00f6revi tan\u0131mlay\u0131n. <\/p>\n\n\n\n
Temizlik 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 zihninizde g\u00f6zden ge\u00e7irin ve yap\u0131lmas\u0131 gerekenleri belirleyin. <\/p>\n\n\n\n
Kendinizi, ac\u0131 veren duygular\u0131 geride b\u0131rak\u0131rken hayal edin <\/p>\n\n\n\n
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. O istemedi\u011finiz duygular\u0131n hepsinin geride kald\u0131\u011f\u0131n\u0131 g\u00f6z\u00fcn\u00fczde canland\u0131r\u0131n: Duygular\u0131 toplay\u0131n, onlar\u0131 bir araya getirin ve zihninizde bir kutuya koydu\u011funuzu hayal edin. <\/p>\n\n\n\n
Ac\u0131 veren duygulardan uzakla\u015fmak i\u00e7in y\u00fcr\u00fcmek, y\u00fczmek, bisiklete binmek veya ko\u015fu yapmak Etraf\u0131n\u0131zda ne oldu\u011funu tan\u0131mlay\u0131n 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.<\/p>\n\n\n\n
\u015eu tarz \u00f6rnek c\u00fcmleler kullanabilirsiniz : “Bu bank k\u0131rm\u0131z\u0131, ama \u015furadaki bank ye\u015fil. G\u00fcne\u015fte oldu\u011fum i\u00e7in kotumun s\u0131cakla\u015ft\u0131\u011f\u0131n\u0131 fark ediyorum. 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.” <\/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 <\/p>\n\n\n\n<\/figure>\n\n\n\n
g\u00f6r\u00fcnmesine yard\u0131mc\u0131 olabilecek iyi duygular\u0131 te\u015fvik etmeye yard\u0131mc\u0131 olabilir. Sevdi\u011finiz birinin sesini veya y\u00fcz\u00fcn\u00fc hayal edin 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. <\/p>\n\n\n\n
Size o an\u0131n zor oldu\u011funu ama bunu atlataca\u011f\u0131n\u0131z\u0131 s\u00f6ylediklerini hayal edin. <\/p>\n\n\n\n
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.” <\/p>\n\n\n\n
Bunu y\u00fcksek sesle ya da i\u00e7inizden birka\u00e7 kez tekrar tekrar s\u00f6yleyin. Zihniniz ilk ba\u015flarda diren\u00e7 g\u00f6sterecek ve yapmak istemeyecektir. Devam ederseniz etkili oldu\u011funu g\u00f6receksiniz. Evcil hayvan\u0131n\u0131zla oturun Evdeyseniz ve bir evcil hayvan\u0131n\u0131z varsa, birka\u00e7 dakikan\u0131z\u0131 onunla oturarak ge\u00e7irin. <\/p>\n\n\n\n
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.<\/p>\n\n\n\n
En sevdiklerinizi listeleyin <\/p>\n\n\n\n
Birka\u00e7 farkl\u0131 kategoride en sevdi\u011finiz \u00fc\u00e7 \u015feyi listeleyin, \u00f6rne\u011fin: yiyecekler \u015fehirler \u015fark\u0131lar filmler kitaplar En sevdi\u011finiz yeri g\u00f6z\u00fcn\u00fczde canland\u0131r\u0131n \u0130ster sevdi\u011finiz birinin evi ister yabanc\u0131 bir \u00fclke olsun, en sevdi\u011finiz yeri d\u00fc\u015f\u00fcn\u00fcn. <\/p>\n\n\n\n
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. O zaman nas\u0131l hissetti\u011finizi d\u00fc\u015f\u00fcn\u00fcn. Bir etkinlik planlay\u0131n Bu tek ba\u015f\u0131n\u0131za ya da bir arkada\u015f\u0131n\u0131zla veya sevdi\u011finiz biriyle yapaca\u011f\u0131n\u0131z bir \u015fey olabilir. <\/p>\n\n\n\n
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. <\/p>\n\n\n\n
Topraklama tekniklerinden sizin i\u00e7inize sinen ve ho\u015funuza gidenleri yaparak olumsuz duygular\u0131n\u0131z\u0131 n\u00f6trleyebilir ve b\u00f6ylece negatif duygular\u0131n\u0131z\u0131n etkisinde kalmadan daha mutlu bir ya\u015fam s\u00fcrebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"
Topraklama, istenmeyen an\u0131lardan, ac\u0131 veren hat\u0131ralardan ve olumsuz ya da zorlay\u0131c\u0131 duygulardan uzakla\u015fman\u0131za yard\u0131mc\u0131 olabilecek bir uygulamad\u0131r. Topraklama teknikleri ise, kendinizi endi\u015feli duygulardan uzakla\u015ft\u0131rmak…<\/p>\n","protected":false},"author":1,"featured_media":5190,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[39],"tags":[],"yoast_head":"\n
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