{"id":78839,"date":"2023-04-22T02:35:02","date_gmt":"2023-04-22T02:35:02","guid":{"rendered":"https:\/\/haberulus.net\/?p=78839"},"modified":"2023-04-22T02:35:02","modified_gmt":"2023-04-22T02:35:02","slug":"stresi-azaltmanin-kolay-yollari","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=78839","title":{"rendered":"Stresi azaltman\u0131n kolay yollar\u0131"},"content":{"rendered":"

G\u00fcnl\u00fck ya\u015famda stresten uzak kalmak ne yaz\u0131k ki pek m\u00fcmk\u00fcn de\u011fil. \u00dcstelik sadece g\u00fcn i\u00e7inde de\u011fil, kimi zaman uykuda bile pe\u015fimizi b\u0131rak\u00adm\u0131yor. Uzmanlara g\u00f6re k\u0131sa s\u00fcreli stres; zihin-beden ba\u011flant\u0131lar\u0131n\u0131 korumak, yeni beceriler geli\u015ftir\u00admek gibi faydalar sa\u011f\u00adlarken, kronikle\u015fti\u011finde ruh ve beden sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 alt \u00fcst edebiliyor.<\/p>\n

\"\"<\/p>\n

N\u00f6roloji Uzman\u0131 Prof. Dr. Derya Ulu\u00add\u00fcz, sa\u011fl\u0131kl\u0131 bir ya\u015fam i\u00e7in kronik stresin zararlar\u0131n\u0131 ve bu sorunla ba\u015fa \u00e7\u0131kma yollar\u0131n\u0131 \u015f\u00f6yle anlatt\u0131:<\/p>\n

Bilimsel ara\u015ft\u0131rmalarla ispatland\u0131<\/b><\/p>\n

Avrupa Alzheimer Derne\u011fi’ne g\u00f6re, 65 ya\u015f \u00fcst\u00fc 10 ki\u015fiden biri demansa (bunama) yakalan\u0131yor. \u00a065 ya\u015f \u00fcst\u00fc bin 716 kat\u0131l\u0131mc\u0131 \u00fczerinde yeni yap\u0131lan \u00a0bir ara\u015ft\u0131rma, hayata pozitif bakan ve 60’l\u0131 ya\u015flar\u0131nda kendini 40 ya\u015f\u0131nda hisseden ki\u015filerin, Alzheimer’a yakalanma riskinin azald\u0131\u011f\u0131n\u0131 ortaya koydu. Bir ba\u015fka \u00e7al\u0131\u015fmada ise kat\u0131l\u0131mc\u0131lar\u0131n iki ayr\u0131 beyin tomografisi \u00e7ekilmi\u015f, ilkinde kat\u0131l\u0131mc\u0131lara sevdikleri \u015feyleri d\u00fc\u015f\u00fcnmeleri, odaklanmalar\u0131 s\u00f6ylenmi\u015f, ikincide ise tam tersi yani ya\u015fad\u0131klar\u0131 sorun ve s\u0131k\u0131nt\u0131lar\u0131na odaklanmalar\u0131 istenmi\u015f. Elde edilen sonu\u00e7larda iki tomografinin birbirinden inan\u0131lmaz derecede farkl\u0131 oldu\u011fu g\u00f6r\u00fclm\u00fc\u015f. Pozitif g\u00fczel \u015feylere odakland\u0131klar\u0131nda kat\u0131l\u0131mc\u0131lar\u0131n sonu\u00e7lar\u0131nda herhangi bir problem g\u00f6zlenmezken, negatif \u015feylere odakland\u0131klar\u0131nda beyinlerinin yarat\u0131c\u0131l\u0131k ve \u00f6\u011frenme i\u015flevlerinde g\u00f6revli olan b\u00f6lgelerde bozulmalar g\u00f6zlenmi\u015f. Bu durum bizlere stresten uzakla\u015fmam\u0131z\u0131 sa\u011flayan olumlu d\u00fc\u015f\u00fcncelerin beynimize ve devam\u0131nda t\u00fcm v\u00fccudumuza iyi geldi\u011fini g\u00f6stermektedir.<\/p>\n

Hangi hastal\u0131klar\u0131 tetikleyebilir?<\/b><\/p>\n

Stres v\u00fccutta kortizol hormonunun salg\u0131lanmas\u0131na neden oluyor. Bu da ba\u011f\u0131\u015f\u0131kl\u0131k sistemini olumsuz etkiliyor ve v\u00fccutta inflamasyon dedi\u011fimiz iltihaplanma meydana geliyor. Kronik iltihaplanma; kalp, beyin damar hastal\u0131klar\u0131, Alzheimer, diyabet, obezite, ast\u0131m, kronik yorgunluk, depresyon, ba\u015f a\u011fr\u0131s\u0131, uykusuzluk hatta kanser gibi hastal\u0131klara yol a\u00e7abiliyor. Stres ayr\u0131ca uykuda di\u015f s\u0131kma sorununu da tetikliyor.<\/p>\n

\u0130\u015eTE RAHATLAMANIZI SA\u011eLAYACAK 15 ETK\u0130L\u0130 FORM\u00dcL<\/strong><\/span><\/p>\n

\u25a0 <\/span>Ya\u015flanmayla birlikte t\u00fcm dokular ve organ\u00adlar\u0131m\u0131zda hasarlanma, yava\u015flama ve y\u0131pranma meydana gelir. Bu nedenle ya\u015fam tarz\u0131m\u0131z\u0131 ne kadar erken de\u011fi\u015ftirirsek gelecekteki sa\u011fl\u0131\u011f\u0131m\u0131za o kadar iyi bir yat\u0131r\u0131m yapm\u0131\u015f oluruz. Olumlu d\u00fc\u015f\u00fcnme al\u0131\u015fkanl\u0131\u011f\u0131 bir ya\u015fam tarz\u0131 de\u011fi\u015fikli\u011fi\u00addir. Stresi azaltmak i\u00e7in de hayata bak\u0131\u015f a\u00e7\u0131n\u0131z\u0131 de\u011fi\u015ftirmeniz \u00f6nemlidir. Stresi y\u00f6netmeyi \u00f6\u011f\u00adrenmek, hayat\u0131n\u0131zda uzun s\u00fcren ve stres yaratan bir durum oldu\u011funda ise mutlaka yard\u0131m almak ya\u015flanma h\u0131z\u0131n\u0131z\u0131 da yava\u015flat\u0131r. Stresten uzak\u00adla\u015fman\u0131n en etkili yollar\u0131 \u015f\u00f6yle s\u0131ralanabilir:<\/p>\n

\u25a0 <\/span>V\u00fccudunuzu e\u011fitin. Bunun i\u00e7in yere otu\u00adrun ve 10 saniye kadar t\u00fcm kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n, sonra da 20 saniye gev\u015fetin. Bunu 10 kez tekrar edin. Bu sizi ol\u00adduk\u00e7a rahatlatacakt\u0131r.<\/p>\n

\u25a0 <\/span>D\u00fczenli egzersiz, do\u011fal ruh halini iyile\u015ftiren ve stresi hafifletmeye yard\u0131mc\u0131 olabilecek endorfin hormon\u00adlar\u0131n\u0131 serbest b\u0131rak\u0131r. En az\u0131ndan her g\u00fcn a\u00e7\u0131k havada y\u00fcr\u00fcy\u00fcn.<\/p>\n

\u25a0<\/span>Birden fazla i\u015fi ayn\u0131 anda yapma\u00adya \u00e7al\u0131\u015fmay\u0131n. Bu sizi ister istemez s\u0131k\u0131nt\u0131ya sokar. Her daim planl\u0131 olursa\u00adn\u0131z strese girmezsiniz.<\/p>\n

\u25a0 <\/span>Her zaman pozitif olmaya \u00e7al\u0131\u00ad\u015f\u0131n. Bol bol g\u00fcl\u00fcn. G\u00fclmek stres\u00adle sava\u015fan beyin kimyasallar\u0131n\u0131n salg\u0131lanmas\u0131n\u0131 sa\u011flar. \u0130yi bir kahka\u00adha ile de gergin kaslar gev\u015fer, v\u00fccut daha fazla oksijen al\u0131r.<\/p>\n

\u25a0 <\/span>Sizi strese sokan duruma farkl\u0131 bir a\u00e7\u0131\u00addan bakmaya \u00e7al\u0131\u015f\u0131n. Ger\u00e7ekten k\u00f6t\u00fc m\u00fc? Soruna ba\u015fka bir yakla\u015f\u0131m olabilir mi? Bunlar\u0131 d\u00fc\u015f\u00fcn\u00fcn. Stres yaratan durumdan ka\u00e7\u0131nman\u0131z zorsa, haz\u0131rl\u0131kl\u0131 yakla\u015f\u0131n, \u00f6nlemek i\u00e7in ad\u0131m at\u0131n.<\/p>\n

\u25a0 <\/span>Akl\u0131n\u0131za gelen olumsuz her \u015feyi yazarak bir g\u00fcnl\u00fck tutun. Yazarak da olsa s\u0131k\u0131nt\u0131lar\u0131n\u0131z\u0131 payla\u015fmak de\u015farj olup, rahatlaman\u0131z\u0131 sa\u011flar. S\u00fcrekli ge\u00e7mi\u015fte ya\u015fad\u0131klar\u0131n\u0131z\u0131 ya da gelece\u011fi d\u00fc\u015f\u00fcnmek bulundu\u011funuz an\u0131 ya\u015faman\u0131za ve zevk alman\u0131za engel olur. Olumlu \u015feyleri, kendinizle ilgili iyi d\u00fc\u015f\u00fcnmek rahatlaman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

\u25a0 <\/span>Beyninizin size verdi\u011fi olumsuz mesajlar\u0131 dikkate almay\u0131n ve kontrol\u00fc siz ele ge\u00e7irin. Kendinizi k\u00f6t\u00fc hissetti\u011finizde aynaya bak\u0131p, \u2018iyiyim’ deyin. Beyin bu mesaj\u0131 hemen alacakt\u0131r.<\/p>\n

\u25a0 <\/span>Derin nefes egzersizleri zihninizi sakinle\u015ftirmeye ve kayg\u0131y\u0131 azaltmaya yard\u0131mc\u0131 olabilir. Bu egzersizde, burnunuzdan nefes alman\u0131z \u00e7ok \u00f6nemlidir. Nefes al\u0131rken i\u00e7inizden d\u00f6rde kadar say\u0131n. Ayn\u0131 \u015fekilde nefesinizi verirken de d\u00f6rde kadar say\u0131n. Zaman i\u00e7inde bu s\u00fcreyi alt\u0131 ve sekiz saniye aral\u0131klar\u0131na da ta\u015f\u0131yabilirsiniz. Bu nefes egzersizini \u00f6zellikle kendinizi s\u0131k\u0131nt\u0131l\u0131 ve stresli hissetti\u011finiz anlarda uygulayabilirsiniz. B\u00f6ylece k\u0131sa s\u00fcre i\u00e7inde sinir sisteminizin rahatlamas\u0131n\u0131 sa\u011flayabilirsiniz.<\/p>\n

\"\"<\/p>\n

\u25a0 <\/span>Her f\u0131rsatta sevdi\u011finiz m\u00fczikleri dinleyip, sevdi\u011finiz kitaplar\u0131 okuyun.<\/p>\n

\u25a0 <\/span>Sosyalle\u015fmek de stresin ilac\u0131d\u0131r. Bir arkada\u015f\u0131n\u0131zla, ailenizle konu\u015fman\u0131z da stresinizi azaltman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n

\u25a0 <\/span>G\u00fcn boyunca k\u0131sa molalar vermek, \u00f6zellikle zaman\u0131n\u0131z\u0131n \u00e7o\u011funu masada oturarak ge\u00e7iriyorsan\u0131z, rahatlaman\u0131za ve stresi azaltman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n

\u25a0 <\/span>Size negatif duygular y\u00fckleyen ki\u015filerden de uzak durmaya \u00e7al\u0131\u015f\u0131n. B\u00f6ylelikle kendinizi gergin, huzursuz hissetmezsiniz.<\/p>\n

\u25a0<\/span> F\u0131rsat bulduk\u00e7a do\u011fayla i\u00e7 i\u00e7e zaman ge\u00e7irin. B\u00f6ylelikle gerginli\u011finiz ve s\u0131k\u0131nt\u0131lar\u0131n\u0131z azal\u0131r.<\/p>\n

\u25a0 <\/span>Hobiler sizi stresten uzakla\u015ft\u0131ran etkili yollardan biridir. En sevdi\u011finiz yo\u011funluk y\u00fcz\u00fcnden bir t\u00fcrl\u00fc f\u0131rsat bulamad\u0131\u011f\u0131n\u0131z hobinizi ger\u00e7ekle\u015ftirmek i\u00e7in beklemeyin. Uygun bir zaman yarat\u0131p, hayata ge\u00e7irin.<\/p>\n","protected":false},"excerpt":{"rendered":"

G\u00fcn\u00fcm\u00fczde pek \u00e7ok hastal\u0131\u011f\u0131n nedeni olarak g\u00f6sterilen stresi ak\u0131ll\u0131ca y\u00f6netmemiz gerekti\u011fini belirten Ulud\u00fcz \u2018\u2018\u00c7\u00fcnk\u00fc stres seviyemizi d\u00fc\u015f\u00fcre-rek zararlar\u0131n\u0131 en aza indirmek ruh ve beden sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 korurken, ya\u015flanma h\u0131z\u0131m\u0131z\u0131 da yava\u015flat\u0131r\u2019\u2019 dedi ve gerginli\u011fi azaltan form\u00fcller verdi.<\/p>\n","protected":false},"author":1,"featured_media":78840,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[2584,953,556,2425,289],"class_list":["post-78839","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-stres","tag-yardim","tag-yas","tag-yasam","tag-zaman"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/78839","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=78839"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/78839\/revisions"}],"predecessor-version":[{"id":78841,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/78839\/revisions\/78841"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/78840"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=78839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=78839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=78839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}