{"id":9760,"date":"2024-01-04T14:51:12","date_gmt":"2024-01-04T14:51:12","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9760"},"modified":"2024-01-04T14:51:21","modified_gmt":"2024-01-04T14:51:21","slug":"how-to-control-your-anger-before-it-controls-you","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-to-control-your-anger-before-it-controls-you\/","title":{"rendered":"\u00d6FKENIZI SIZI KONTROL ETMEDEN \u00d6NCE NASIL KONTROL EDERSINIZ?"},"content":{"rendered":"<\/p>\n<h2>\u00d6zet<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hatpakha.com\/wp-content\/uploads\/2014\/04\/anger.jpg\" alt=\"\" \/><\/figure>\n<p>\u00d6fke ruh halimizi g\u00fcnl\u00fck olarak etkiler. Genellikle ki\u015finin ki\u015fili\u011fi ile ili\u015fkilidir. \u00d6fkenin yan \u00fcr\u00fcn\u00fc tipik olarak su\u00e7luluk ve \u00fcz\u00fcnt\u00fcd\u00fcr. Bu blogda, neden sinirlendi\u011fimizin olas\u0131 nedenlerini ara\u015ft\u0131r\u0131yoruz? Buna neden olan \u015fey ve bununla nas\u0131l ba\u015fa \u00e7\u0131k\u0131laca\u011f\u0131. \u00d6fke ile ba\u015fa \u00e7\u0131kmak i\u00e7in yararl\u0131 ipu\u00e7lar\u0131 ve teknikler bulabilirsiniz.<\/p>\n<h2>Giri\u015f<\/h2>\n<p>Amerikan Psikoloji Derne\u011fi&#8217;ne g\u00f6re \u00d6fke, &#8220;hayal k\u0131r\u0131kl\u0131\u011f\u0131, bir ba\u015fkas\u0131 taraf\u0131ndan ger\u00e7ek veya hayal edilen yaralanma veya alg\u0131lanan adaletsizlikten kaynaklanan gerginlik ve d\u00fc\u015fmanl\u0131k ile karakterize edilen bir duygu&#8221; olarak tan\u0131mlan\u0131r. \u00d6fke, bebekli\u011fimizden beri a\u015fina oldu\u011fumuz bir duygudur. Ayr\u0131ca \u00e7ok fazla dikkat arama davran\u0131\u015f\u0131 ile ili\u015fkilidir. Genellikle bask\u0131lama ve yetersizlik duygular\u0131 ile yans\u0131t\u0131l\u0131r.<\/p>\n<p>Hindistan&#8217;da, gen\u00e7li\u011fin y\u00fczde sekseninin \u015fa\u015f\u0131rt\u0131c\u0131 bir istatisti\u011fi &#8220;K\u0131zg\u0131n&#8221;d\u0131r. Bu Bangalore Mirror taraf\u0131ndan yap\u0131lan bir \u00e7al\u0131\u015fmayd\u0131. Sald\u0131rganl\u0131ktaki art\u0131\u015f\u0131n birincil nedeni, akranlar\u0131n ve aile \u00fcyelerinin sevgi ve bak\u0131m eksikli\u011finden kaynakland\u0131. Yani bu, kendimize neden k\u0131z\u0131yoruz gibi birka\u00e7 soru sormaya dayan\u0131yor. Buna neden olan nedir ve nas\u0131l ba\u015fa \u00e7\u0131kaca\u011f\u0131z ve y\u00f6netece\u011fiz?<\/p>\n<h2>Neden k\u0131z\u0131yoruz?<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/LNhUctBIUX0\/maxresdefault.jpg\" alt=\"\" \/><\/figure>\n<p>\u00d6fke genellikle k\u0131sa devre yapt\u0131\u011f\u0131nda beyni ate\u015fleyen ate\u015ftir. Bu kar\u015f\u0131la\u015ft\u0131\u011f\u0131m\u0131z ilkel bir duygu oldu\u011fundan, ayn\u0131 zamanda herhangi bir tehlike veya tehditten ka\u00e7ma i\u00e7g\u00fcd\u00fcm\u00fcz olarak da i\u015flev g\u00f6r\u00fcr. Her t\u00fcrl\u00fc durumu idare etmek i\u00e7in iyi haz\u0131rlanm\u0131\u015f ve donan\u0131ml\u0131 olmak i\u00e7in bilin\u00e7alt\u0131nda &#8220;Karate Modu&#8221;nday\u0131z. \u00d6fkenin arkas\u0131ndaki bilim, \u00f6fkelendi\u011fimizde beynimizin do\u011frudan bir etkisi oldu\u011fudur. \u00d6fkelendik\u00e7e, v\u00fccut kaslar\u0131m\u0131z gerginle\u015fir ve katekolamin ad\u0131 verilen bir n\u00f6rotransmitter, birka\u00e7 dakikaya kadar uzanan ani bir enerji patlamas\u0131na neden olur. Ayr\u0131ca kalp at\u0131\u015f h\u0131z\u0131n\u0131 h\u0131zland\u0131r\u0131r, kan bas\u0131nc\u0131n\u0131 y\u00fckseltir ve v\u00fccudunuz an\u0131nda \u0131s\u0131n\u0131r.<\/p>\n<h2>\u00d6fke d\u00fc\u015f\u00fcnme yetene\u011fimizi nas\u0131l etkiler?<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/lakesidelink.com\/wp-content\/uploads\/2011\/02\/bigstock_Brain_2819169-300x300.jpg?resize=300%2C300&amp;ssl=1\" alt=\"\" \/><figcaption>&#8216;<\/figcaption><\/figure>\n<p>\u00d6fkenin ya\u015fam risklerini tahmin edemizde muazzam bir etkisi vard\u0131r. \u00c7al\u0131\u015fmalar, bunun bizi daha fevri hale getirebilece\u011fini ve olumsuz sonu\u00e7lar\u0131n olas\u0131l\u0131\u011f\u0131n\u0131 hafife almam\u0131z\u0131 sa\u011flayabilir. \u00d6fke bizi pervas\u0131z ya da cesur yapmakla uyumludur. \u00d6fke, akran \u00e7evremizdeki d\u00fc\u015f\u00fcncelerimizi de etkiler. Birine k\u0131zd\u0131\u011f\u0131m\u0131z anda onlar hakk\u0131nda olumsuz d\u00fc\u015f\u00fcnme e\u011filiminde oluruz ve ayn\u0131 zamanda kontrol edilemeyen bir sarmal ile sonu\u00e7lan\u0131r ve sonunda \u00f6fkeye d\u00f6n\u00fc\u015f\u00fcr.<\/p>\n<h2>\u00d6fkenin bize bir faydas\u0131 olabilir mi?<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i1.wp.com\/www.frominsultstorespect.com\/wp-content\/uploads\/2013\/08\/anger-a.jpg?fit=960%2C540\" alt=\"\" \/><\/figure>\n<p>Bir sosyal psikolog olan Larissa Tidens, sadece \u00f6fkenin olumlu taraflar\u0131 \u00fczerinde \u00e7al\u0131\u015ft\u0131 ve kitaplar\u0131nda \u00f6fkenin ele\u015ftirilere geri d\u00f6nmek isteyen herkes i\u00e7in kesinlikle bir &#8220;Geli\u015fen fakt\u00f6re&#8221; \u015fart ko\u015ful oldu\u011funu belirtti. Ayr\u0131ca, \u00fcz\u00fcnt\u00fcy\u00fc hafifletmek ve depresyon ve anksiyete gibi zihinsel hastal\u0131klarla m\u00fccadele edilebilmesi i\u00e7in \u00f6fkeye kanalize etmek i\u00e7in olumlu bir etkinle\u015ftirici olarak da kullan\u0131labilir.<\/p>\n<h2>Kim daha k\u0131zg\u0131n? Erkek mi kad\u0131n m\u0131?<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/CrhBXIB8G6OoqiH71hBLtcVSCHU=\/1000x667\/filters:no_upscale():max_bytes(150000):strip_icc()\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2019__03__man-woman-fight-angry-50c328b056e04e1b9de0275dc4352790.jpg\" alt=\"\" \/><\/figure>\n<p>Bu kesinlikle psikologlar aras\u0131nda \u00e7ok merak edilen bir ara\u015ft\u0131rma konusu olmu\u015ftur. Bununla birlikte, sonu\u00e7lar sonu\u00e7suzdur, \u00e7\u00fcnk\u00fc Erkekler daha agresif g\u00f6r\u00fcn\u00fcr ve bunu d\u0131\u015fa do\u011fru g\u00f6stermeye ba\u015fvururlar. Oysa kad\u0131nlar s\u0131k s\u0131k \u00f6fke ya\u015farlar ve \u00f6fkenin yo\u011funlu\u011fu erkeklerin ya\u015fad\u0131klar\u0131na benzer. \u0130kisi aras\u0131ndaki tek fark, kad\u0131nlar\u0131n \u00f6fkeyi \u00e7ok daha etkili bir \u015fekilde kontrol edebilmeleriydi. Bu sadece biyolojik bir fark de\u011fil, ayn\u0131 zamanda sosyal \u015fartland\u0131rma ile de \u00e7ok \u015fey yapmak zorunda.<\/p>\n<h2>\u00d6fke ve Ruh Sa\u011fl\u0131\u011f\u0131<\/h2>\n<p>Frontotemporal demans ve Alzheimer gibi Kronik Ruh Sa\u011fl\u0131\u011f\u0131 \u00f6fke ve sald\u0131rganl\u0131k g\u00f6sterdi\u011fi ve b\u00f6ylece onlar\u0131 son derece d\u00fcrt\u00fcsel hale getirdi\u011fi bilinmektedir. \u00d6fkeyi nas\u0131l i\u015fledi\u011fimizin refah\u0131m\u0131za katk\u0131da bulundu\u011funu anlamam\u0131z da \u00f6nemlidir. Kal\u0131c\u0131 tahri\u015f, sevdiklerine sald\u0131rma, akranlar aras\u0131ndaki s\u00fcrekli \u00f6fke veya s\u00fcr\u00fc\u015f gibi uyar\u0131 i\u015faretlerini ele almak. Bu belirtiler ne kadar erken fark edilirse, o kadar h\u0131zl\u0131 tedavi edilebilirler. Yetenekli bir psikolog, ayn\u0131 tedaviyi yapmak i\u00e7in CBT (bili\u015fsel davran\u0131\u015f\u00e7\u0131 terapi) m\u00fcdahalelerinin planlanmas\u0131nda yard\u0131mc\u0131 olabilir.<\/p>\n<h2>\u00d6fke ile Nas\u0131l Ba\u015fa \u00c7\u0131k\u0131laca\u011f\u0131?<\/h2>\n<h3>#1 Onaylay\u0131n, onaylay\u0131n ve onaylay\u0131n<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-17678\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/02\/How-To-Cope_Acknowledge.jpg\" alt=\"Acknowledge, acknowledge and acknowledge\" \/><\/figure>\n<p>Kabul etti\u011fimizde sorunun yar\u0131s\u0131 \u00e7\u00f6z\u00fcl\u00fcr. Bir sorun \u00fczerinde \u00e7al\u0131\u015fmaya fark\u0131ndal\u0131k getirmek, zihnimizin \u00fczerinde \u00e7al\u0131\u015fmak i\u00e7in \u00e7\u00f6z\u00fcmler bulmas\u0131na yard\u0131mc\u0131 olur. Bu y\u00fczden ilk ad\u0131m, bunu ger\u00e7ekle\u015ftirmek i\u00e7in \u00f6fkemizi y\u00f6netmektir.<\/p>\n<h3>#2 D\u00fc\u015fmanl\u0131k g\u00fcnl\u00fc\u011f\u00fc kullanma<\/h3>\n<p>Takip etmek:<\/p>\n<p>1. Sizi k\u0131zd\u0131rtan neydi?<\/p>\n<p>2. Buna nas\u0131l yan\u0131t verdik?<\/p>\n<p>3. Eylem hakl\u0131 m\u0131yd\u0131?<\/p>\n<p>Bu, tetikleyicilerimizi takip etmemizi sa\u011flayacakt\u0131r ve b\u00f6ylece ba\u015flamak i\u00e7in planlamak ve strateji \/ hedefler \u00e7ok kolayd\u0131r.<\/p>\n<h3>#3 De\u011ferlendirmesi<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-17680\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/02\/How-To-Cope_Hostility-log-Assessment-1.jpg\" alt=\"Assessment\" \/><\/figure>\n<p>Konuyu kabul ettikten sonra, \u00f6fkenin yo\u011funlu\u011funu de\u011ferlendirmek ak\u0131ll\u0131ca olacakt\u0131r ve bu yo\u011funluk g\u00fcnl\u00fck i\u015fleyi\u015finizi bozarsa, bu standart de\u011ferlendirmeler yaparak yap\u0131labilir.<\/p>\n<h3>#4 \u00d6fke d\u00f6ng\u00fcn\u00fcz\u00fc kesintiye u\u011frat\u0131n<\/h3>\n<p>\u00d6fkeyi an\u0131nda k\u0131rman\u0131z gerekiyorsa, \u00f6nce bir an duraklayabilir ve sonra derin nefes alabilir, i\u00e7sel diyalo\u011funuzu kanalize edebilir ve bu durumu en son halledebilece\u011finizi, kendinizi durumdan \u00e7\u0131karabilece\u011finizi ve sakinle\u015ftikten sonra geri d\u00f6nebilece\u011finizi kendinize onaylayabilirsiniz.<\/p>\n<h3>#5 Bir arkada\u015f\u0131nla konu\u015f<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-17681\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/02\/How-To-Cope_Talk-to-a-friend.jpg\" alt=\"Talk to a friend\" \/><\/figure>\n<p>E\u011fer sizin \u00fczerinizde sakin edici bir etkisi olan biri varsa, o zaman \u00e7evrenizdeki \u015feyleri k\u0131rmaktan \u00e7ok daha etkili olaca\u011f\u0131 i\u00e7in onlara ula\u015f\u0131n. Bir arkada\u015f\u0131n\u0131za havaland\u0131rmak, ihtiyac\u0131n\u0131z olan anl\u0131k do\u011frulamay\u0131 sa\u011flayacak ve ayn\u0131 zamanda sakinle\u015fmenizi sa\u011flayacakt\u0131r.<\/p>\n<h3>#6 Harekete ge\u00e7in<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-17682\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/02\/How-To-Cope_Get-moving.jpg\" alt=\"Get moving\" \/><\/figure>\n<p>\u00d6fke patlamas\u0131 oldu\u011funda, bu dalgalanmay\u0131 iyi bir fiziksel aktiviteye koymak daha iyidir. D\u00fczenli egzersiz, destress ve decompress yard\u0131mc\u0131 olabilir. \u0130ster tempolu bir y\u00fcr\u00fcy\u00fc\u015f olsun, ister spor yap\u0131n, d\u00fczenli olarak yap\u0131n ve mant\u0131ks\u0131z \u00f6fke ve \u00f6fkenin anlaml\u0131 iddial\u0131l\u0131\u011fa nas\u0131l \u00e7evrildi\u011fini fark edeceksiniz.<\/p>\n<h3>#7 Gev\u015femeye Odaklan\u0131n<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-17683\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2021\/02\/How-To-Cope_Relaxation.jpg\" alt=\"Focus on relaxation \" \/><\/figure>\n<p>\u00d6fkeyi azaltmak i\u00e7in pop\u00fcler olarak bilinen baz\u0131 egzersizler progresif kas gev\u015feme tekni\u011fi ve nefes egzersizleridir. Ruh sa\u011fl\u0131\u011f\u0131 hijyeni olu\u015fturmak, tekni\u011fin nas\u0131l kullan\u0131laca\u011f\u0131 konusunda e\u011fitimli profesyonellerle konu\u015fmak zorunludur.<\/p>\n<p>\u00d6fke ile ba\u015fa \u00e7\u0131kman\u0131n k\u0131sayollar\u0131 yoktur, \u00f6nemli olan onu daha iyi hale getirmek i\u00e7in ilk ad\u0131m\u0131 atmakt\u0131r. \u00d6fkeyi y\u00f6netmek nihai hedef olabilir, ancak sorunun fark\u0131nda olmak at\u0131lacak en \u00f6nemli ilk ad\u0131md\u0131r. Bir profesyonelle konu\u015fmak istemekten \u00e7ekinmek yoktur, \u00e7\u00fcnk\u00fc \u00f6fkenin alt\u0131nda kalan nedeni sadece o ger\u00e7ekten ele alabilir. CBT e\u011fitimli bir profesyonel, \u00f6fkenizi uzak tutmak i\u00e7in entegre bir m\u00fcdahale planlaman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n<h2>S\u0131k Sorulan Sorular (SSS)<\/h2>\n<p><strong>S. \u00d6fke ili\u015fkilerde gerginli\u011fe neden olabilir mi?<\/strong><\/p>\n<p>A. Kronik \u00f6fke genellikle sevilen birini aramak ve sald\u0131rmakla sonu\u00e7lan\u0131r. Bunu h\u0131zl\u0131 bir \u015fekilde ele almak, verilen hasar\u0131n azalt\u0131lmas\u0131na yard\u0131mc\u0131 olacakt\u0131r. Kendiniz \u00fczerinde \u00e7al\u0131\u015fmaya ba\u015flad\u0131\u011f\u0131n\u0131zda, ili\u015fkilerinizin kalitesinde art\u0131ml\u0131 bir art\u0131\u015f g\u00f6receksiniz.\u00a0<strong>S. G\u00fcnl\u00fck hayat\u0131m\u0131zda bu kadar yayg\u0131n oldu\u011fu i\u00e7in bunu de\u011fi\u015ftirmeye nas\u0131l ba\u011fl\u0131 kalabilirim?<\/strong><\/p>\n<p>A. \u0130lk etapta bunu neden yapmak istedi\u011finize dair makro vizyonu ele almak, motive ve kararl\u0131 kalman\u0131za yard\u0131mc\u0131 olacakt\u0131r.\u00a0<strong>S. \u00d6fkemi an\u0131nda nas\u0131l kontrol ederim?<\/strong><\/p>\n<p>A. Hi\u00e7bir \u015fey bir gecede de\u011fi\u015femez, ancak tutarl\u0131 bir \u00e7aba bunu iyile\u015ftirmeye ve kendinizi iyi hissetmenize yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u00d6zet \u00d6fke ruh halimizi g\u00fcnl\u00fck olarak etkiler. Genellikle ki\u015finin ki\u015fili\u011fi ile ili\u015fkilidir. \u00d6fkenin yan \u00fcr\u00fcn\u00fc tipik olarak su\u00e7luluk ve \u00fcz\u00fcnt\u00fcd\u00fcr. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9761,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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