D\u00fcnyada her y\u0131l yakla\u015f\u0131k 2.5 milyon ki\u015finin hayat\u0131n\u0131 kaybetmesine sebep olan sigara kullan\u0131m\u0131ndan vazge\u00e7ilmesinin m\u00fcmk\u00fcn oldu\u011fu, bunun i\u00e7in gerekirse profesyonel yard\u0131m al\u0131nmas\u0131 gerekti\u011fi bildirildi. Sigara i\u00e7in ko\u015fullu uyaran niteli\u011finde olmayacak kitap okuma, el i\u015fi gibi yeni al\u0131\u015fkanl\u0131klar edinilmesinin b\u0131rakma s\u00fcrecini kolayla\u015ft\u0131rabildi\u011fi belirtildi.<\/p>\n
Memorial Antalya Hastanesi Psikiyatri B\u00f6l\u00fcm\u00fcnden Uzm. Dr. Nehir K\u00fcrkl\u00fc, \u201c9 \u015eubat D\u00fcnya Sigaray\u0131 B\u0131rakma G\u00fcn\u00fc\u201d nedeniyle, sigara ba\u011f\u0131ml\u0131l\u0131\u011f\u0131ndan vazge\u00e7me yollar\u0131 hakk\u0131nda bilgi verdi.<\/p>\n
“Sigara al\u0131\u015fkanl\u0131\u011f\u0131 nikotin ba\u011f\u0131ml\u0131l\u0131\u011f\u0131n\u0131n sonucudur”<\/p>\n
Ba\u015fta kalp hastal\u0131klar\u0131 ve pek \u00e7ok kanser geli\u015fimine zemin haz\u0131rlayan t\u00fct\u00fcn ve t\u00fct\u00fcn \u00fcr\u00fcnlerinin, kronik solunum yolu hastal\u0131klar\u0131nda da tetikleyici role sahip oldu\u011funu s\u00f6yleyen K\u00fcrkl\u00fc, “Bir t\u00fct\u00fcn \u00fcr\u00fcn\u00fc olan sigaran\u0131n duman\u0131, 70\u2019inin kansere neden oldu\u011fu bilinen 5 binden fazla kimyasal madde i\u00e7ermektedir. Sigara i\u00e7me davran\u0131\u015f\u0131, nikotin ba\u011f\u0131ml\u0131l\u0131\u011f\u0131 sonucu s\u00fcrd\u00fcr\u00fclmektedir ve b\u0131rak\u0131lmas\u0131 da bir anlamda bu ba\u011f\u0131ml\u0131l\u0131\u011f\u0131n tedavisidir” dedi.<\/p>\n
Sigaran\u0131n b\u0131rak\u0131laca\u011f\u0131 g\u00fcn belirlenmeli<\/p>\n
Ki\u015fileri, sigaray\u0131 b\u0131rakma konusunda ikna edebilmek i\u00e7in \u00e7e\u015fitli e\u011fitim teknikleri, konferans veya grup tart\u0131\u015fmalar\u0131ndan yararlan\u0131labilece\u011fini hat\u0131rlatan Uzm. Dr. K\u00fcrkl\u00fc, bu \u00e7abalar sonucunda sigara ba\u011f\u0131ml\u0131lar\u0131n\u0131n bu al\u0131\u015fkanl\u0131ktan vazge\u00e7meyi d\u00fc\u015f\u00fcn\u00fcr hale gelmelerinin ama\u00e7land\u0131\u011f\u0131n\u0131 s\u00f6yledi. Bunu, sigaray\u0131 ya\u015fam\u0131ndan tamamen \u00e7\u0131karmak i\u00e7in istekli olan ki\u015filer i\u00e7in olu\u015fturulan \u00f6zel programlar\u0131n izleyece\u011fini s\u00f6yleyen K\u00fcrkl\u00fc, sigaray\u0131 b\u0131rakma konusunda verilen karar ve bu karar\u0131n uygulanmaya konulmas\u0131yla ki\u015finin kendisine bir “g\u00fcn” hedefi olu\u015fturmas\u0131n\u0131n sa\u011flanaca\u011f\u0131 bilgisini payla\u015ft\u0131.<\/p>\n
Sigara b\u0131rakma tedavisinde b\u00fct\u00fcnc\u00fcl yakla\u015f\u0131m<\/p>\n
Sigara i\u00e7enlerin sigaray\u0131 b\u0131rakma tedavisine al\u0131nmadan \u00f6nce sigara i\u00e7me \u00f6zellikleri, ba\u011f\u0131ml\u0131klar\u0131n\u0131n \u015fiddeti ve bu al\u0131\u015fkanl\u0131ktan vazge\u00e7meyi isteyip istememeleri g\u00f6z \u00f6n\u00fcne al\u0131narak bir de\u011ferlendirme yap\u0131ld\u0131\u011f\u0131n\u0131 kaydeden Uzm. Dr. K\u00fcrkl\u00fc, “Sigara b\u0131rakma programlar\u0131 iki ba\u015fl\u0131ktan olu\u015fur. Bunlardan ilki; davran\u0131\u015fsal ve bili\u015fsel tekniklerle g\u00fcnl\u00fck hayatta bireyi sigara i\u00e7meye y\u00f6nelten tehdit unsurlar\u0131n\u0131n fark\u0131ndal\u0131\u011f\u0131n\u0131 art\u0131rmak, bunlar\u0131n de\u011fi\u015fmesini sa\u011flamak, yoksunluk ve stres kontrol\u00fc sa\u011flaman\u0131n y\u00f6ntemlerini \u00f6\u011fretmektir. Di\u011feri ise farmakoterapi uygulayarak fiziksel yoksunluk belirtilerini azalt\u0131p b\u0131rakma s\u00fcrecini kolayla\u015ft\u0131rmakt\u0131r. Bu iki ba\u015fl\u0131\u011f\u0131n birlikte kullan\u0131lmas\u0131 ba\u015far\u0131 \u015fans\u0131n\u0131 art\u0131rmaktad\u0131r” diye konu\u015ftu.<\/p>\n
Sigara i\u00e7me nedeni g\u00f6zlemlenmeli<\/p>\n
Sigara b\u0131rakmaya haz\u0131rl\u0131k d\u00f6neminde bireyin kendi i\u00e7me davran\u0131\u015f\u0131n\u0131 g\u00f6zlemesi, ko\u015fullu uyaranlar\u0131 tan\u0131nmas\u0131n\u0131 ve kuvvetinin belirlenmesini sa\u011flayaca\u011f\u0131n\u0131n alt\u0131n\u0131 \u00e7izen K\u00fcrkl\u00fc, bu bilgilerin sigaray\u0131 b\u0131rakma sonras\u0131 ortaya \u00e7\u0131kacak i\u00e7me iste\u011finin ne zaman, nerede, hangi durumlarda ve ne \u015fiddette ortaya \u00e7\u0131kaca\u011f\u0131n\u0131n tahmininde i\u015fe yarad\u0131\u011f\u0131n\u0131 kaydetti. K\u00fcrkl\u00fc “Bu uygulama otomatik olarak geli\u015fen sigara i\u00e7iminin fark\u0131na var\u0131lmas\u0131n\u0131 da sa\u011flayacakt\u0131r. Olumsuz ruh halini azaltacak bili\u015fsel strateji bilgisi geli\u015ftirmek; kendisinde geli\u015fen ruhsal de\u011fi\u015fikliklerin ge\u00e7ici oldu\u011funu ve ya\u015fanan bu olumsuzlu\u011fun nikotin yoksunlu\u011fundan do\u011fal olarak kaynakland\u0131\u011f\u0131n\u0131 \u00f6\u011fretir. Bu sigaray\u0131 b\u0131rakan ki\u015fi i\u00e7in rahatlat\u0131c\u0131 olabilir. Bu tip bireylere t\u0131bbi destek verilebilir ya da uzmana sevk edilebilir” dedi.<\/p>\n
Ya\u015fam kalitesini art\u0131ran yeni al\u0131\u015fkanl\u0131klar edinilmeli<\/p>\n
Sigaray\u0131 b\u0131rakma d\u00f6neminde ya\u015fam bi\u00e7iminin de\u011fi\u015ftirilmesi gerekti\u011finin alt\u0131n\u0131 \u00e7izen K\u00fcrkl\u00fc, d\u00fczenli egzersizle bireyin kondisyonunun artaca\u011f\u0131 gibi stresle ba\u015fa \u00e7\u0131kmas\u0131n\u0131n kolayla\u015faca\u011f\u0131n\u0131, ayr\u0131ca yoksunluk belirtilerinin hafiflemesinin sa\u011flan\u0131p kilo alma e\u011filiminin \u00f6nlenebilece\u011fini hat\u0131rlatt\u0131. Uzm. Dr. Nehir K\u00fcrkl\u00fc \u015f\u00f6yle devam etti:<\/p>\n
“Haftada 4-5 g\u00fcn en az 30 dakikal\u0131k y\u00fcr\u00fcy\u00fc\u015f ve hafif ko\u015fu gibi egzersizler yap\u0131lmal\u0131d\u0131r. Ki\u015finin; kahvehaneye gitmek, a\u015f\u0131r\u0131 \u00e7ay ve kahve t\u00fcketimi gibi eski al\u0131\u015fkanl\u0131klar\u0131ndan vazge\u00e7mesi \u00f6nemlidir. Bunlar\u0131n yerine sigara i\u00e7in ko\u015fullu uyaran niteli\u011finde olmayacak kitap okuma, el i\u015fi gibi yeni al\u0131\u015fkanl\u0131klar edinilmesi, b\u0131rakma s\u00fcrecini kolayla\u015ft\u0131rabilir. B\u0131rakmay\u0131 takip eden d\u00f6nemde s\u0131k tekrarlayan ve 3-5 dakika s\u00fcren i\u00e7me iste\u011fi, davran\u0131\u015fsal ve bili\u015fsel savu\u015fturma teknikleriyle atlat\u0131labilir. \u0130\u00e7me iste\u011fi geldi\u011finde bunun ge\u00e7ici bir durum oldu\u011funu, iste\u011fin birazdan ge\u00e7ece\u011fi akla getirilmeli, sigaray\u0131 b\u0131rakma nedenleri hat\u0131rlanmal\u0131d\u0131r. Bu \u015fekilde zihinsel bir manevra ile i\u00e7me iste\u011finin savu\u015fturulmas\u0131 bili\u015fsel y\u00f6ntemle sa\u011flan\u0131r. Di\u011fer yandan istek geldi\u011finde derin nefes alma egzersizi uygulamak, ortam\u0131 de\u011fi\u015ftirmek, du\u015f almak, y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131kmak, dikkati ba\u015fka y\u00f6ne \u00e7ekmek gibi fiziksel etkinlikler de davran\u0131\u015fsal savunma teknikleri i\u00e7in bir \u00f6rnektir.”<\/p>\n","protected":false},"excerpt":{"rendered":"
D\u00dcNYADA HER YIL YAKLA\u015eIK 2.5 M\u0130LYON K\u0130\u015e\u0130N\u0130N HAYATINI KAYBETMES\u0130NE SEBEP OLAN S\u0130GARANIN VAZGE\u00c7\u0130LMES\u0130N\u0130N M\u00dcMK\u00dcN OLDU\u011eU , BUNUN \u0130\u00c7\u0130N GEREK\u0130RSE PROFESYONEL YARDIM ALINMASININ \u00d6NEML\u0130 OLDU\u011eU B\u0130LD\u0130R\u0130LD\u0130. MEMOR\u0130AL ANTALYA HASTANES\u0130 PS\u0130K\u0130YATR\u0130 B\u00d6L\u00dcM\u00dc\u2019NDEN UZ. DR. NEH\u0130R K\u00dcRKL\u00dc, \u201c9 \u015eUBAT D\u00dcNYA S\u0130GARAYI BIRAKMA G\u00dcN\u00dc\u201d NEDEN\u0130YLE, S\u0130GARA BA\u011eIMLILI\u011eINDAN VAZGE\u00c7ME YOLLARI HAKKINDA B\u0130LG\u0130 VERD\u0130.<\/p>\n","protected":false},"author":1,"featured_media":7634,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_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":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[658],"tags":[4075,4077,4078,3620,4076,1619],"class_list":["post-7633","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-aliskanligi","tag-birakmayi","tag-kolaylastiriyor","tag-okuma","tag-sigarayi","tag-spor"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/02\/spor-ve-okuma-aliskanligi-sigarayi-birakmayi-kolaylastiriyor_b89d3d5.jpg?fit=898%2C1000","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-1Z7","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/7633","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=7633"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/7633\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/7634"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=7633"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=7633"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=7633"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}