Psikolog G\u00fclcem Y\u0131ld\u0131r\u0131m, bilin\u00e7li fark\u0131ndal\u0131k ve psikoterapide Mindfulness uygulamas\u0131n hakk\u0131nda \u00f6nemli bilgiler verdi.<\/p>\n
Mindfulness tekni\u011fi yani bilin\u00e7li fark\u0131ndal\u0131\u011f\u0131n kendimizle temas kurmam\u0131z\u0131 sa\u011flayan ya\u015fad\u0131\u011f\u0131m\u0131z an\u2019\u0131n fark\u0131na varmam\u0131z\u0131 sa\u011flayan binlerce y\u0131ll\u0131k ge\u00e7mi\u015fi olan kadim bir \u00f6\u011freti oldu\u011funu anlatan Psikolog G\u00fclcem Y\u0131ld\u0131r\u0131m, \u201cDo\u011fu k\u00fclt\u00fcr\u00fcnde olduk\u00e7a eski olan bu teknik g\u00fcn\u00fcm\u00fczde \u015fehir hayat\u0131n\u0131n getirdi\u011fi strese \u00e7are ararken ke\u015ffetti\u011fimiz beyinle ilgili yap\u0131lan ara\u015ft\u0131rmalarla etkilerinin kan\u0131tland\u0131\u011f\u0131 psikoterapide dan\u0131\u015fan\u0131n iyile\u015fmesini h\u0131zland\u0131ran \u00e7ok y\u00f6nl\u00fc i\u015flevsel bir teknik. Bizim beynimiz ya\u015fad\u0131\u011f\u0131m\u0131z modern hayata g\u00f6re dizayn edilmemi\u015f. Bizim beynimiz bu kadar h\u0131zl\u0131 geli\u015fen ve de\u011fi\u015fen bir d\u00fcnyaya uyum sa\u011flayam\u0131yor. Sabah kalkt\u0131\u011f\u0131m\u0131z andan itibaren s\u00fcrekli bir se\u00e7im yapmam\u0131z ve karar vermemiz gerekiyor. K\u0131yafet se\u00e7imi, kahvalt\u0131 se\u00e7imi, gidilecek olan yol g\u00fczergah\u0131n\u0131n se\u00e7imi, bu liste b\u00f6yle uzay\u0131p gidiyor. Beynimiz hala vah\u015fi do\u011fa hayat\u0131ndaki ayarlara sahip oldu\u011fundan bu kadar se\u00e7im yapmak beynin kapasitesinin \u00e7ok \u00fczerinde. Dolay\u0131s\u0131yla beyin bu kadar se\u00e7ene\u011fi bilin\u00e7li bir \u015fekilde g\u00f6zden ge\u00e7irip en do\u011fru karar\u0131 vermek yerine otomatik pilota ba\u011fl\u0131yor. B\u00f6ylelikle y\u00fck\u00fcn\u00fc azalt\u0131p daha h\u0131zl\u0131 se\u00e7im yap\u0131yor\u201d diye konu\u015ftu.<\/p>\n
\u201cYapt\u0131klar\u0131m\u0131z\u0131n y\u00fczde ellisini otomatik pilotta yap\u0131yoruz\u201d diyen Psikolog G\u00fclcem Y\u0131ld\u0131r\u0131m, \u201cUyan\u0131k kald\u0131\u011f\u0131m\u0131z s\u00fcre boyunca ya\u015fad\u0131\u011f\u0131m\u0131z an\u2019\u0131n y\u00fczde ellisinde ya ge\u00e7mi\u015fte ya\u015f\u0131yoruz, ya gelece\u011fi kurguluyoruz, ya kendimizi ele\u015ftirip yarg\u0131l\u0131yoruz, ya ba\u015fkalar\u0131n\u0131 su\u00e7luyoruz ya da kendimizi di\u011ferleriyle k\u0131yasl\u0131yoruz. Zihnimiz s\u00fcrekli me\u015fgul, zihnimizde hi\u00e7 bitmeyen bir ak\u0131\u015f var. Zihnimizdeki hi\u00e7 bitmeyen bu ak\u0131\u015f yedi\u011fimiz yeme\u011fin fark\u0131nda olmam\u0131z\u0131 engelliyor, elimizde tuttu\u011fumuz su barda\u011f\u0131n\u0131 nereye koydu\u011fumuzu hat\u0131rlamam\u0131z\u0131 engelliyor. Dolay\u0131s\u0131yla kendimizle temas kurmam\u0131z\u0131 engelliyor, ya\u015fad\u0131\u011f\u0131m\u0131z \u00e7evre ile temas kurmam\u0131z\u0131 engelliyor, ili\u015fkide oldu\u011fumuz ki\u015filerle temas kurmam\u0131z\u0131 engelliyor\u201d diye konu\u015ftu.<\/p>\n
Bilin\u00e7li fark\u0131ndal\u0131\u011f\u0131n \u00fc\u00e7 temel ilkesini; Fark\u0131nda olmak, Dikkat etmek, Hat\u0131rlamak ve Yava\u015f hareket etmek olarak a\u00e7\u0131klayan Psikolog G\u00fclcem Y\u0131ld\u0131r\u0131m, \u201cBilin\u00e7li fark\u0131ndal\u0131\u011f\u0131 g\u00fcnl\u00fck hayat\u0131n i\u00e7inde dikkat ederek, fark\u0131nda olarak ve hat\u0131rlayarak kullan\u0131yoruz. Yava\u015f hareket etmek bunlar\u0131n i\u00e7inde en \u00f6nemli olan\u0131. Hareketimiz h\u0131zland\u0131k\u00e7a ya\u015fad\u0131\u011f\u0131m\u0131z an\u0131\u2019\u0131 ka\u00e7\u0131r\u0131yoruz. Bir s\u00fcr\u00fc i\u015fi ayn\u0131 anda yapmaya \u00e7al\u0131\u015f\u0131rken hi\u00e7 birine odaklanam\u0131yoruz. H\u0131zl\u0131 y\u00fcr\u00fcyor, h\u0131zl\u0131 konu\u015fuyor, h\u0131zl\u0131 hareket ediyoruz. Bedenimizi yava\u015flatt\u0131k\u00e7a d\u00fc\u015f\u00fcncelerimizin h\u0131z\u0131 da yava\u015flamaya ba\u015fl\u0131yor. B\u00f6ylece daha \u00e7ok se\u00e7im hakk\u0131m\u0131z oluyor. Dikkat ise ikinci en \u00f6nemli olan\u0131. \u0130\u00e7imizde olup bitene dikkat vermekle ba\u015fl\u0131yoruz buna, bedenimizde o an ne oluyor, omuzlar\u0131m\u0131z gergin olabilir, ac\u0131km\u0131\u015f olabiliriz, karn\u0131m\u0131zda hafif bir a\u011fr\u0131 hissediyor olabiliriz, avu\u00e7lar\u0131m\u0131z kar\u0131ncalan\u0131yor olabilir. Bunlar\u0131n hepsi bedenimizde ne olup bitti\u011fini bize anlatan \u015feyler. Dikkatimizi d\u0131\u015far\u0131ya \u00e7evirdi\u011fimizde ise etraf\u0131m\u0131zda ne oluyor, yan\u0131m\u0131zdan ge\u00e7en \u00e7ocu\u011fun sesi, y\u00fcz\u00fcm\u00fczde gezinen r\u00fczgar\u0131n so\u011fuklu\u011fu, \u00f6n\u00fcm\u00fczde uzanan binan\u0131n rengi, bedenimde ne oluyor ve d\u0131\u015far\u0131da ne oluyor gizli bir g\u00f6zlemci gibi fark ediyoruz, fark\u0131nda olarak hissederek ya\u015f\u0131yoruz\u201d \u015feklinde konu\u015ftu.<\/p>\n
Psikolog G\u00fclcem Y\u0131ld\u0131r\u0131m, bilin\u00e7li fark\u0131ndal\u0131k egzersizi konusunda ise \u015funlar\u0131 s\u00f6yledi; \u201cV\u00fccudunuzda olup bitene bir bak\u0131n. G\u00f6zlerinizin yand\u0131\u011f\u0131n\u0131 hissediyor olabilirsiniz, yeni bir \u015feyler \u00f6\u011frenmenin heyecan\u0131yla kalbinizin biraz h\u0131zl\u0131 \u00e7arpt\u0131\u011f\u0131n\u0131 fark ediyor olabilirsiniz, omuzlar\u0131n\u0131zdaki yorgunlu\u011fu hissediyor olabilirsiniz. B\u00fct\u00fcn bu duygularla temas kurdunuz, yani tam da \u015fu anda burdas\u0131n\u0131z. Dikkat etmek, dikkatini vermek geli\u015ftirebilir bir beyin \u00f6zelli\u011fi. Dikkat al\u0131\u015ft\u0131rmas\u0131 yaparken \u00f6ncelikle yapt\u0131\u011f\u0131n\u0131z i\u015fe dikkatinizi vermeye niyet ediyorsunuz. \u00d6rne\u011fin di\u015flerinizi f\u0131r\u00e7alarken ya\u015fad\u0131\u011f\u0131n\u0131z bu an\u0131n fark\u0131nda olmak istiyorsunuz diyelim, di\u015flerimi f\u0131r\u00e7alarken ya\u015fad\u0131\u011f\u0131m anda kalmaya niyet ediyorum diye ba\u015fl\u0131yorsunuz. Di\u015flerinizi f\u0131r\u00e7alamaya ba\u015flad\u0131n\u0131z bir dakika sonra zihniniz acaba ne yemek pi\u015firsem diye d\u00fc\u015f\u00fcnmeye ba\u015flad\u0131, alternatifleri s\u0131ralad\u0131n\u0131z, d\u0131\u015far\u0131da yesek nas\u0131l olur diye d\u00fc\u015f\u00fcn\u00fcyorsunuz. Di\u015f f\u0131r\u00e7alamadan koptunuz. D\u00f6rd\u00fcnc\u00fc dakikada koptu\u011funuzun fark\u0131na vard\u0131n\u0131z. Zihninizi yava\u015f\u00e7a geri \u00e7a\u011f\u0131r\u0131yorsunuz. Arka di\u015flere ge\u00e7mi\u015fsiniz o anda hen\u00fcz fark\u0131na vard\u0131n\u0131z. Birka\u00e7 dakika sonra zihniniz tekrar kopuyor. Bu kez i\u015f yerindeki toplant\u0131y\u0131 d\u00fc\u015f\u00fcn\u00fcyorsunuz, ho\u015flanmad\u0131\u011f\u0131n\u0131z bir i\u015f arkada\u015f\u0131n\u0131z geliyor sonra zihninize, ona nas\u0131l davranaca\u011f\u0131n\u0131z, ne sorarsa nas\u0131l bir cevap verece\u011finizin provas\u0131n\u0131 yap\u0131yorsunuz an\u2019a geri geldi\u011finizde di\u015f f\u0131r\u00e7alaman\u0131z\u0131n bitti\u011fini a\u011fz\u0131n\u0131z\u0131 y\u0131kad\u0131\u011f\u0131n\u0131z\u0131 farkediyorsunuz. D\u00fc\u015f\u00fcnce gidecek, gelecek gitmemesi m\u00fcmk\u00fcn de\u011fil. Gitti\u011fi zaman d\u00fc\u015f\u00fcnceyi geri \u00e7a\u011f\u0131r\u0131yorsunuz, orada kas\u0131 g\u00fc\u00e7lendiren \u015fey geri \u00e7a\u011f\u0131rmak.<\/p>\n
Dikkatimizi vererek kendimizle temas kurabiliriz<\/p>\n
G\u00f6ky\u00fcz\u00fcnde bulutlar\u0131n hareket etmesine rastlam\u0131\u015fs\u0131n\u0131zd\u0131r. Zihin t\u0131pk\u0131 g\u00f6ky\u00fcz\u00fcndeki bulutlar\u0131n hareket etmesi gibi birbiriyle ba\u011flant\u0131l\u0131 d\u00fc\u015f\u00fcnceleri ard\u0131 ard\u0131na s\u0131ralar. Yani zihindeki ak\u0131\u015f hi\u00e7 durmaz. Biz zihnimizde var olan ak\u0131\u015fa m\u00fcdahale etmiyoruz. Zihnimizi h\u00fcrmetli bir \u015fekilde ya\u015fad\u0131\u011f\u0131m\u0131z an\u2019a geri \u00e7a\u011f\u0131r\u0131yoruz. D\u00fc\u015f\u00fcncemizi sayg\u0131l\u0131 bir \u015fekilde ya\u015fad\u0131\u011f\u0131m\u0131z an\u2019a geri \u00e7a\u011f\u0131r\u0131yoruz. Bu egzersizi yapt\u0131k\u00e7a beynimizin dikkatle ilgili k\u0131sm\u0131 geli\u015fmeye ba\u015fl\u0131yor.<\/p>\n
Beyni yap\u0131sal olarak de\u011fi\u015ftirmek m\u00fcmk\u00fcn<\/p>\n
Yap\u0131lan ara\u015ft\u0131rmalar, EEG \u00e7al\u0131\u015fmalar\u0131 g\u00f6steriyor ki beyni yap\u0131sal olarak de\u011fi\u015ftirebiliyoruz. Her g\u00fcn spor yapt\u0131\u011f\u0131n\u0131zda kaslar\u0131n\u0131z\u0131n geli\u015fti\u011fini g\u00f6r\u00fcrs\u00fcn\u00fcz, dikkatle ve fark\u0131ndal\u0131kla ilgili bu \u00e7al\u0131\u015fmay\u0131 yapt\u0131\u011f\u0131n\u0131zda da zihininizdeki beyin kaslar\u0131 geli\u015fiyor. Bilin\u00e7li fark\u0131ndal\u0131k terapisi kendi ba\u015f\u0131na bir terapi tekni\u011fi de\u011fil, terapide kulland\u0131\u011f\u0131m\u0131z tekniklerden bir tanesi.<\/p>\n
Bilin\u00e7li Fark\u0131ndal\u0131\u011f\u0131n Psikoterapide Faydalar\u0131<\/p>\n
-Depresyondaki ki\u015finin en \u00f6nemli sorunu zihninde s\u00fcrekli kendisini ele\u015ftiren, k\u0131zan, a\u015fa\u011f\u0131layan , her \u015feyin k\u00f6t\u00fc gidece\u011fini s\u00f6yleyen i\u00e7 sesinin ac\u0131mas\u0131zl\u0131\u011f\u0131d\u0131r. Bilin\u00e7li fark\u0131ndal\u0131k ki\u015finin otomatik pilottaki negatif d\u00fc\u015f\u00fcncelerinin fark\u0131na varmas\u0131n\u0131 sa\u011fl\u0131yor. D\u00fc\u015f\u00fcnce gitti\u011finde d\u00fc\u015f\u00fcnceyi ya\u015fad\u0131\u011f\u0131 an\u2019a geri \u00e7a\u011f\u0131rmak zihindeki felaket senaryolar\u0131n\u0131n ak\u0131\u015f\u0131n\u0131 durduruyor. Dolay\u0131s\u0131yla depresyonun iyile\u015fmesini sa\u011fl\u0131yor.<\/p>\n
-Sevgili, partner, e\u015f ili\u015fkilerinde faydal\u0131d\u0131r. \u0130kili ili\u015fkilerde di\u011ferinin s\u00f6yledi\u011fi bir s\u00f6z\u00fcn ya da yapt\u0131\u011f\u0131 bir davran\u0131\u015f\u0131n sizde olu\u015fturdu\u011fu duyguyu g\u00f6rmenizi sa\u011flar. \u00d6rne\u011fin e\u015finiz evin da\u011f\u0131n\u0131kl\u0131\u011f\u0131ndan \u015fikayet etti\u011finde sizin ne kadar \u00e7ok \u00f6fkelendirdi\u011fini fark etmenizi sa\u011fl\u0131yor. \u00c7ift terapisine gelen dan\u0131\u015fanlarda iyile\u015fmeyi h\u0131zland\u0131r\u0131yor.<\/p>\n
-\u0130\u00e7 g\u00f6r\u00fc olu\u015fmas\u0131n\u0131 ve terapide iyile\u015fmenin h\u0131zlanmas\u0131n\u0131 sa\u011fl\u0131yor. Terapide dan\u0131\u015fanlar\u0131n bilin\u00e7 d\u0131\u015f\u0131 s\u00fcre\u00e7lerini bilin\u00e7li bir \u015fekilde g\u00f6rmelerini sa\u011fl\u0131yor. Neye neden tepki verdim, bunu \u00e7ocuklu\u011fumda nas\u0131l ya\u015fad\u0131m, \u015fimdi bu davran\u0131\u015f\u0131m\u0131 nas\u0131l d\u00f6n\u00fc\u015ft\u00fcrebilirim. G\u00fcnl\u00fck hayatta ya\u015fad\u0131\u011f\u0131m\u0131z olaylar \u00e7ocuklu\u011fumuzla ba\u011flant\u0131l\u0131 olaylar. Bunu fark etti\u011fimizde hayat\u0131m\u0131z\u0131n kontrol\u00fc kendi elimize ge\u00e7iyor. Yoksa \u00e7ocuklu\u011fumuzda ya\u015fad\u0131\u011f\u0131m\u0131z hikayeleri tekrar edip duruyoruz.<\/p>\n
\u00d6\u011frenmeyi kolayla\u015ft\u0131r\u0131yor. Ya\u015fad\u0131\u011f\u0131m\u0131z an\u2019\u0131n fark\u0131nda olmak, okudu\u011fumuz kitab\u0131n i\u00e7eri\u011finin de fark\u0131nda olmam\u0131z\u0131 sa\u011fl\u0131yor. Odaklanmam\u0131z\u0131 kuvvetlendiriyor, daha az emekle daha \u00e7ok \u00f6\u011frenmemizi sa\u011fl\u0131yor.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
PS\u0130KOLOG G\u00dcLCEM YILDIRIM, B\u0130L\u0130N\u00c7L\u0130 FARKINDALIK VE PS\u0130KOTERAP\u0130DE M\u0130NDFULNESS UYGULAMASIN HAKKINDA \u00d6NEML\u0130 B\u0130LG\u0130LER VERD\u0130.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[13489,2326,41284,41283,10027],"class_list":["post-171098","post","type-post","status-publish","format-standard","hentry","category-genel","tag-bilincli","tag-farkindalik","tag-mindfulness","tag-psikoterapide","tag-teknigi"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-IvE","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/171098","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/comments?post=171098"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/171098\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=171098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=171098"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=171098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}