{"id":17357,"date":"2022-12-08T18:17:12","date_gmt":"2022-12-08T18:17:12","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17357"},"modified":"2022-12-08T18:17:14","modified_gmt":"2022-12-08T18:17:14","slug":"76-top-self-care-tips-for-taking-care-of-you","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/76-top-self-care-tips-for-taking-care-of-you\/","title":{"rendered":"Size Bakmak \u0130\u00e7in En \u0130yi 27 Ki\u015fisel Bak\u0131m \u0130pucu"},"content":{"rendered":"

\u00d6z bak\u0131m prati\u011fi yapman\u0131n sonsuz yollar\u0131 vard\u0131r. \u0130\u015fte ba\u015flaman\u0131za yard\u0131mc\u0131 olacak d\u00fczinelerce fikir.<\/p>

Kendinizi biraz yetersiz mi hissediyorsunuz? Aile bak\u0131m sorumluluklar\u0131, i\u015f, sosyal taahh\u00fctler ve daha fazlas\u0131 dahil olmak \u00fczere kendimize bakmam\u0131z\u0131n \u00f6n\u00fcne bir\u00e7ok \u015fey gelebilir.<\/p>

Ancak, nihayetinde, kendimize ve ihtiya\u00e7lar\u0131m\u0131za dikkat etti\u011fimizde, hayat\u0131m\u0131zdaki di\u011fer t\u00fcm insanlar ve sorumluluklar i\u00e7in en iyi \u015fekilde ortaya \u00e7\u0131kabildi\u011fimiz zamand\u0131r.<\/p>

“\u00d6z bak\u0131m bencilce de\u011fildir”<\/strong>.<\/p>

\u00d6z bak\u0131m ilham\u0131na m\u0131 ihtiyac\u0131n\u0131z var?<\/p>

Sa\u011fl\u0131\u011f\u0131n\u0131za ve s\u0131hhatinize her zaman ilham vermeyi ama\u00e7layan ki\u015fisel bak\u0131m ipu\u00e7lar\u0131n\u0131n bir listesini toplad\u0131k – ayn\u0131 zamanda daha az stresli ve daha esnek hissetmenize yard\u0131mc\u0131 oluyoruz.<\/p>

1. Uykuya \u00d6ncelik Verin \u2013 Ruh Haliniz ve Ba\u011f\u0131\u015f\u0131kl\u0131k Sisteminiz Buna G\u00fcveniyor<\/strong><\/p>

\"\"\/<\/figure>

2. Ki\u015fisel Stres \u0130\u015faretlerinizi Bilin<\/h2>
\"\"\/<\/figure>

3. \u0130\u015f. O. D\u0131\u015far\u0131.<\/strong><\/h2>

\u00a0Al\u0131\u015ft\u0131rma\u00a0<\/strong>Serbest b\u0131rak\u0131r\u00a0endorfinler\u00a0<\/strong>(kendinizi iyi hissetmenizi sa\u011flayan hormonlar!), Oda\u011f\u0131 keskinle\u015ftirir ve uykuya yard\u0131mc\u0131 olur. Fiziksel olarak aktif kalmak ayn\u0131 zamanda duygudurum bozukluklar\u0131 riskini azalt\u0131r, enerjiyi artt\u0131r\u0131r ve genel olarak ruh halini iyile\u015ftirir. \u00d6\u011fleden sonraki \u00e7\u00f6k\u00fc\u015fe kar\u015f\u0131 bir-iki yumruk hakk\u0131nda konu\u015fun!<\/p>

\"\"\/<\/figure>

4. Daha \u00d6nce Hi\u00e7 Yapmad\u0131\u011f\u0131n\u0131z Bir Antrenman\u0131 Test Edin<\/strong><\/h2>
\"\"\/<\/figure>

5. Demek istedi\u011fin gibi a\u015fa\u011f\u0131 do\u011fru k\u00f6pek<\/strong><\/h2>
\"\"\/<\/figure>

6. Atla, Z\u0131pla, Z\u0131pla ve Aptal Ol<\/h2>

Temel olarak, sizi bir \u00e7ocuk gibi ve biraz aptalca hissettiriyorsa, bir ruh hali g\u00fc\u00e7lendirici olabilir. Herhangi bir bi\u00e7imde oynamak, a\u015fa\u011f\u0131dakiler gibi pozitif n\u00f6rokimyasallar\u0131n bir basamaklanmas\u0131na neden olabilir:\u00a0serotonin<\/strong>,\u00a0oksitosin<\/strong>ve\u00a0dopamin<\/strong>. Sadece bir dakikal\u0131k \u00e7ocuksu aktivite bile, \u00f6zellikle stresli hissediyorsan\u0131z, iyi bir kimyasal dalgalanmaya neden olabilir.<\/p>

7. Orman Banyosu Yap\u0131n<\/h2>
\"\"\/<\/figure>

Japon prati\u011fi\u00a0shinrin-yoku<\/em>veya “orman banyosu”, a\u011fa\u00e7lar\u0131n bulundu\u011fu bir alanda y\u00fcr\u00fcmek ve havay\u0131 derinden solumak anlam\u0131na gelir. A\u011fa\u00e7lar, v\u00fccudunuzu “chill-out” stres giderme moduna g\u00f6nderen parasempatik sinir sisteminin aktivasyonu ile ili\u015fkili terpenler gibi baz\u0131 kimyasallar\u0131 serbest b\u0131rak\u0131r. Uygulama o kadar g\u00fc\u00e7l\u00fcd\u00fcr ki, orman banyosunun depresyon \u00f6nlemlerini azaltt\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir.<\/p>

8. Oyun Oynay\u0131n<\/strong><\/h2>
\"\"\/<\/figure>

9. Ak\u0131ls\u0131z At\u0131\u015ft\u0131rmaktan Ka\u00e7\u0131n\u0131n; Bunun yerine sezgisel olarak yiyin<\/strong><\/h2>
\"\"\/<\/figure>

10. Bir Kahveyi Kafeinsiz Kahve ile De\u011fi\u015ftirin<\/h2>
\"\"\/<\/figure>

Kafein, bug\u00fcne kadar 10.000’den fazla \u00e7al\u0131\u015fma ile en \u00e7ok ara\u015ft\u0131r\u0131lan maddelerden biridir.\u00a0review published in November 2017 in\u00a0Food and Chemical Toxicology<\/em><\/a>. \u015ea\u015f\u0131rt\u0131c\u0131 olmayan bir \u015fekilde, bu \u00e7ok \u00e7e\u015fitli sonu\u00e7lara yol a\u00e7t\u0131, ancak olduk\u00e7a tutarl\u0131 olan bir \u015fey, \u00e7ok fazla \u015feye sahip olman\u0131n idealden daha az etkiye yol a\u00e7abilece\u011fidir. G\u00fcnl\u00fck 400 miligramdan fazla kafein alman\u0131n merkezi sinir sisteminizi etkileyebilece\u011fini belirtiyorlar.\u00a0Gastrointestinal\u00a0<\/strong>sistemi ve uyku kalitesi. \u0130le t\u00fcketiminizi kontrol edin\u00a0this chart<\/a>\u00a0Kamu Yarar\u0131na Bilim Merkezi’nden (ve kafein i\u00e7eri\u011fi s\u00f6z konusu oldu\u011funda her fincan kahvenin e\u015fde\u011fer olmad\u0131\u011f\u0131n\u0131 unutmay\u0131n; kahvenin k\u0131zart\u0131lmas\u0131na ve ne kadar g\u00fc\u00e7l\u00fc demlendi\u011fine ba\u011fl\u0131d\u0131r). \u00c7ok fazla kafein kayg\u0131 ve stresi bile art\u0131rabilir. Bu y\u00fczden v\u0131z\u0131lt\u0131lar\u0131n\u0131z\u0131n tad\u0131n\u0131 \u00e7\u0131kar\u0131n, ancak g\u00fcnl\u00fck miktar\u0131n\u0131z\u0131 s\u0131n\u0131rlamay\u0131 deneyin.<\/p>

11. Pi\u015firmenin \u0130yile\u015ftirici G\u00fcc\u00fcn\u00fcn Tad\u0131n\u0131 \u00c7\u0131kar\u0131n<\/strong><\/h2>

“\u00d6z bak\u0131m, her seviyede kendinizi besleme fikriyle birlikte gelir. Ve yarat\u0131c\u0131 bir \u015fey yapmak, bu refah hissini te\u015fvik edebilir. “<\/p>

12. Enerji Takviyesine \u0130htiyac\u0131n\u0131z Oldu\u011funda Y\u00fcksek Proteinli At\u0131\u015ft\u0131rmal\u0131klara Ula\u015f\u0131n<\/strong><\/h2>
\"\"\/<\/figure>

13. Stres K\u0131r\u0131c\u0131 Yiyecekleri Elinizin Alt\u0131nda Tutun<\/strong><\/h2>
\"\"\/<\/figure>

14. Strese Neden Olan Yiyecekleri \u00c7ok Uygun Olmayan Yerlerde B\u0131rak\u0131n<\/strong><\/h2>

\u0130kramlara veya en sevdi\u011finiz kokteyle girmeye meyilli olsan\u0131z da, bunun verimsiz olabilece\u011fini bilin.\u00a0Stresi daha az tuzlu bir \u015fekilde \u015fiddetlendiren veya kar\u0131\u015ft\u0131ran yiyecekler aras\u0131nda kafein, alkol ve rafine \u015fekerler bulunur. Onlar\u0131 tamamen kesmek zorunda de\u011filsiniz, ancak al\u0131m\u0131n\u0131z\u0131 s\u0131n\u0131rlay\u0131n ve \u0131l\u0131ml\u0131 bir \u015fekilde tad\u0131n\u0131 \u00e7\u0131kar\u0131n.<\/p>

15. G\u00fcn\u00fcn\u00fcze Daha Fazla Meyve ve Sebze Ekleyin<\/strong><\/h2>

G\u00fcnl\u00fck diyetinize daha fazla taze meyve ve sebze eklemek, zihinsel sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 destekleyen uzun vadeli bir stratejidir. cross-sectional survey published in April 2018 in the journal Frontiers in Psychology<\/em><\/a>. \u00dcr\u00fcn paketlenmi\u015f bir diyet, oksidatif strese kar\u015f\u0131 koruma sa\u011flayan ve ba\u011f\u0131rsak bakterilerimizin sa\u011fl\u0131ks\u0131z hale gelmesini \u00f6nleyen antioksidanlar sa\u011flar, bunlar\u0131n her ikisi de depresyon gibi durumlarla ba\u011flant\u0131l\u0131d\u0131r.<\/p>

2018 ara\u015ft\u0131rmas\u0131na g\u00f6re, \u00fczerinde durulmas\u0131 gereken baz\u0131 harika se\u00e7enekler aras\u0131nda muz, elma, koyu yaprakl\u0131 ye\u015fillikler, narenciye ve taze meyveler yer al\u0131yor.<\/p>

1<\/strong>6. Bir ‘Yapmama’ Listesi Geli\u015ftirin<\/h2>
\"\"\/<\/figure>

“Bu liste s\u0131k\u0131\u015f\u0131p kalman\u0131za yard\u0131mc\u0131 oluyor. Bunu ilk kez m\u00fckemmel bir \u015fekilde elde edemeyebilirsiniz, ancak sizi canland\u0131ran \u015feylerden daha fazlas\u0131n\u0131 yapana kadar ayarlamalar yapmaya devam edebilirsiniz. “<\/p>

17. Olumlu Kendi Kendine Konu\u015fma Prati\u011fi Yap\u0131n<\/h2>

\u00d6z bak\u0131m\u0131n \u00f6nemli bir y\u00f6n\u00fc “benlik” k\u0131sm\u0131d\u0131r ve bu, kendinizi nas\u0131l g\u00f6rd\u00fc\u011f\u00fcn\u00fcz\u00fc ve daha da \u00f6nemlisi, kendinizle konu\u015furken kulland\u0131\u011f\u0131n\u0131z dili i\u00e7erir.<\/p>

G\u00fcn boyunca yapt\u0131\u011f\u0131n\u0131z k\u00fc\u00e7\u00fck g\u00f6revleri takdir edin ve kendinize “iyi i\u015f” demeyi unutmay\u0131n – ister bir i\u015f g\u00f6revi olsun, egzersiz i\u00e7in zaman ay\u0131r\u0131n ya da \u00e7ocu\u011funuzu disipline ederken sabr\u0131n\u0131z\u0131 koruyun.\u00a0<\/p>

G\u00fcnl\u00fck ba\u015far\u0131lar\u0131n\u0131z\u0131 olumlu kendi kendine konu\u015fma ile kutlay\u0131n. \u0130lk ba\u015fta garip gelebilir, ancak beyniniz bu \u00f6z bak\u0131m iyili\u011fini emecektir ve ara\u015ft\u0131rmalar, d\u00fc\u015f\u00fcncelerinizi ve duygular\u0131n\u0131z\u0131 daha mutlu bir y\u00f6ne \u00e7evirmeye ba\u015flaman\u0131za yard\u0131mc\u0131 olabilece\u011fini \u00f6ne s\u00fcrmektedir (\u00a0paper on the topic published in 2014 in the\u00a0Journal of Personality and Social Psychology<\/em><\/a>).<\/p>

18. Diyafram Nefesi Al\u0131\u015ft\u0131rmas\u0131 \u0130\u00e7in Birka\u00e7 Dakika Ay\u0131r\u0131n<\/strong><\/h2>

Sakin ve \u00f6l\u00e7\u00fcl\u00fc nefes alma, gerginli\u011fin ac\u0131mas\u0131z haber d\u00f6ng\u00fcs\u00fcnden veya her zaman mevcut ev arkada\u015flar\u0131n\u0131zdan kaynaklan\u0131p kaynaklanmad\u0131\u011f\u0131na bak\u0131lmaks\u0131z\u0131n, zihinsel ve fiziksel durumunuz \u00fczerinde an\u0131nda etkilere sahip olabilir. G\u00fcn\u00fcn\u00fcze olumlu bir \u015fekilde ba\u015flamak veya bitirmek i\u00e7in nefes prati\u011finizi d\u00fczenli olarak yap\u0131n veya biraz daha zen’e ihtiyac\u0131n\u0131z olan bir anda deneyin.<\/p>

19. Alternatif burun deli\u011fi solunumunu deneyin<\/h2>

Deep breathing is very useful for slowing down the nervous system<\/em><\/strong>.<\/p>

Endi\u015feli d\u00fc\u015f\u00fcnceler etrafta dola\u015fmaya devam ederse, bu alternatif stratejiyi deneyin. \u0130lk \u00f6nce tamamen nefes verin, sonra derin nefes al\u0131n. Bir sonraki nefesinizde, kapatmak i\u00e7in sa\u011f burun deli\u011finize hafif\u00e7e bir i\u015faret parma\u011f\u0131 yerle\u015ftirin. Sadece sol burun deli\u011finizi kullanarak nefes al\u0131n. Ard\u0131ndan, i\u015faret parma\u011f\u0131n\u0131z\u0131 sol burun deli\u011fine do\u011fru hareket ettirerek onu kapat\u0131n ve sadece a\u00e7\u0131k sa\u011f burun deli\u011finden nefes verin. Alternatif taraflara devam edin ve 15 tur boyunca tekrarlay\u0131n.<\/p>

\"\"\/<\/figure>

20. Kendinize Bir Meditasyon Molas\u0131 Verin<\/strong><\/h2>
\"\"\/<\/figure>

Bunun i\u00e7in herhangi bir \u00f6zel ekipmana veya alana ihtiyac\u0131n\u0131z yok; bunu her zaman, her yerde yapabilirsiniz. Basit\u00e7e s\u00f6ylemek gerekirse, meditasyon derin d\u00fc\u015f\u00fcnmek veya zihninizi belirli bir s\u00fcre i\u00e7in odaklamakt\u0131r. Faydas\u0131:\u00a0Meditasyon stresi azaltmaya yard\u0131mc\u0131 olabilir<\/strong>, hafifletmek belirtileri depresyon\u00a0<\/strong>ve endi\u015fe<\/strong>ve olumsuz d\u00fc\u015f\u00fcnmeyi d\u00fczenlemek<\/strong>. Stresle m\u00fccadele etmek i\u00e7in cephaneli\u011finize eklemek i\u00e7in ba\u015fka bir ara\u00e7 ar\u0131yorsan\u0131z, bunu d\u00fc\u015f\u00fcn\u00fcn.<\/p>

21. M\u00fczikle Rahatlamay\u0131 Deneyin<\/strong><\/h2>
\"\"\/<\/figure>

22. Sesli Kitapla Rahatlay\u0131n<\/h2>

Audiobooks can transport you somewhere else just like paper books can \u2014 and they may have additional benefits, too. Turning on an audiobook, then laying down and closing your eyes to listen. \u201cIf you have racing thoughts, sometimes your inner monologue needs something else to latch onto for a while”. You may even find it easier to focus on the story because you don\u2019t have to keep your eyes open.\u00a0<\/p>

23. Tatil G\u00fcn\u00fc Ay\u0131r\u0131n<\/h2>
\"\"\/<\/figure>

24. Aya\u011fa Kalk ve Gerilme<\/strong><\/h2>

Bazen ihtiyac\u0131n\u0131z olan tek \u015fey, kendinize yeniden ba\u015flamak i\u00e7in v\u00fccut pozisyonunuzu yakla\u015f\u0131k 15 ila 30 saniye boyunca de\u011fi\u015ftirmektir.<\/p>

Bilin\u00e7li ve fiziksel bir de\u011fi\u015fim yapt\u0131\u011f\u0131n\u0131zda, aya\u011fa kalkmak gibi ve\u00a0Germe<\/strong>Zihniniz de\u011fi\u015fimi tan\u0131r ve faydal\u0131 bir \u015fekilde yan\u0131t verir. Hem zihin hem de beden i\u00e7in mini bir mola d\u00fc\u015f\u00fcn\u00fcn. Aya\u011fa kalkmay\u0131 ve kollar\u0131n\u0131z\u0131 ba\u015f\u0131n\u0131z\u0131n \u00fczerinde germeyi, ayak parmaklar\u0131n\u0131za dokunmak i\u00e7in e\u011filmeyi veya kal\u00e7a a\u00e7ma gerilmesi i\u00e7in yerde ba\u011fda\u015f kurmu\u015f bir pozisyonda oturmay\u0131 deneyin.<\/p>

25. Kesintisiz Haber T\u00fcketiminden Ka\u00e7\u0131n\u0131n<\/strong><\/h2>

B\u00f6lgenizdeki kritik g\u00fcncellemelere, \u00f6zellikle de sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 etkileyenlere kar\u015f\u0131 bilgi sahibi olman\u0131z ve tetikte olman\u0131z \u00f6nemlidir. Ancak hi\u00e7 kimsenin ayn\u0131 uyar\u0131lar\u0131 dinlemesine ve ayn\u0131 ba\u015fl\u0131klar\u0131 tekrar tekrar g\u00f6rmesine gerek yoktur, \u00f6zellikle de haberlerin \u00fcz\u00fcc\u00fc olabilece\u011fi zamanlarda.\u00a0Uzmanlar, getirebilece\u011fi endi\u015feyle ba\u015fa \u00e7\u0131kmaya yard\u0131mc\u0131 olmak i\u00e7in haber t\u00fcketimini g\u00fcnde iki veya \u00fc\u00e7 kaynakla s\u0131n\u0131rlaman\u0131z\u0131 ve g\u00fcncellemeler i\u00e7in g\u00fcn boyunca d\u00fczenli zamanlarda (s\u00fcrekli de\u011fil) kontrol etmenizi \u00f6nerir. Kaynaklar\u0131n\u0131zdan birini yerel bir haber kayna\u011f\u0131 haline getirmeyi d\u00fc\u015f\u00fcn\u00fcn. Ve e\u011fer yapabiliyorsan\u0131z, yatmadan hemen \u00f6nce ba\u015fl\u0131klar\u0131 kontrol etmekten ka\u00e7\u0131n\u0131n.<\/p>

26. Komik YouTube Videolar\u0131 \u0130zleyerek G\u00fclmenin Sa\u011fl\u0131k Yararlar\u0131ndan Yararlan\u0131n<\/strong><\/h2>

<\/h2>
\"\"\/<\/figure>

27. Olumlu Bir Olumlama Uygulay\u0131n<\/h2>
\"\"\/<\/figure>

Kendinizle biraz sessiz zaman ge\u00e7irmek ihtiyac\u0131n\u0131z olan tek \u015fey olabilir. Kalbinizi ok\u015fay\u0131n ve “Sorun de\u011fil. Ben yeterliyim. Yeteri kadar var.”<\/p>

\"\"\/<\/figure>

“Bu, kendinizi iyi hissetmedi\u011finizi fark etti\u011finizde kullanmak i\u00e7in g\u00fczel bir mantra”.<\/p>

<\/p> ","protected":false},"excerpt":{"rendered":"

\u00d6z bak\u0131m prati\u011fi yapman\u0131n sonsuz yollar\u0131 vard\u0131r. \u0130\u015fte ba\u015flaman\u0131za yard\u0131mc\u0131 olacak d\u00fczinelerce fikir. Kendinizi biraz yetersiz mi hissediyorsunuz? Aile bak\u0131m 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