{"id":14124,"date":"2024-06-13T09:00:59","date_gmt":"2024-06-13T06:00:59","guid":{"rendered":"https:\/\/www.kariyer.net\/ik-blog\/?p=14124"},"modified":"2024-08-12T11:59:05","modified_gmt":"2024-08-12T08:59:05","slug":"kriz-anlarinda-sakinlesmek-nasil-mumkun-olur","status":"publish","type":"post","link":"https:\/\/www.kariyer.net\/ik-blog\/kriz-anlarinda-sakinlesmek-nasil-mumkun-olur\/","title":{"rendered":"Kriz anlar\u0131nda sakinle\u015fmek nas\u0131l m\u00fcmk\u00fcn olur?"},"content":{"rendered":"<p><strong>\u0130\u015f ve sosyal hayat i\u00e7erisinde stres nedeniyle, farkl\u0131 seviyelerde gergin anlar ya\u015fayabilirsiniz. B\u00f6ylesi bir durumla kar\u015f\u0131la\u015ft\u0131\u011f\u0131n\u0131zda, stresin etkilerini nas\u0131l azaltabilece\u011finizi bilmiyorsan\u0131z, Wellbeing Uzman\u0131 &amp; E\u011fitmen Seren Aydo\u011fdu&#8217;nun \u00f6rnek uygulamas\u0131 yol g\u00f6sterici olacak.<\/strong><\/p>\n<p>Ku\u015fkusuz modern insan\u0131n en b\u00fcy\u00fck sorunu stres. \u015eehir ya\u015fant\u0131s\u0131, i\u015f\/\u00f6zel ya\u015fam dengesizlikleri, finansal zorlanma, \u00e7evresel \u015fartlar ve en \u00f6nemlisi zamanla olan yar\u0131\u015f, \u00f6zellikle i\u015f insanlar\u0131n\u0131 kronik stresle ba\u015f ba\u015fa b\u0131rak\u0131yor.<\/p>\n<p>Stres fakt\u00f6rleri her ne kadar di\u011fer insanlarla ve durumlarla olan ili\u015fkileri kaynak olarak alsa da etkileri bireysel olarak hissedilir. Kronik stresin birey \u00fczerinde hem ruhsal hem bedensel hem de zihinsel dengeyi bozan \u00e7ok ciddi sonu\u00e7lar\u0131 vard\u0131r.<\/p>\n<p>Bug\u00fcn toplumun \u00e7ok b\u00fcy\u00fck bir kesiminde te\u015fhisi konulmu\u015f en az bir sa\u011fl\u0131k sorunu; uykusuzluk, anksiyete, kayg\u0131 bozuklu\u011fu, panik atak, cilt rahats\u0131zl\u0131klar\u0131, fibromiyalji, migren, depresyona ba\u011fl\u0131 antidepresan kullan\u0131m\u0131, travma sonras\u0131 stres bozuklu\u011fu, hassas ba\u011f\u0131rsak sendromu, obezite ve y\u00fcksek tansiyon gibi tan\u0131lar rapor edilmektedir.<\/p>\n<p>Kronik stresin sinir sistemimizde yaratt\u0131\u011f\u0131 hasar sonucu meydana gelen bu bedensel rahats\u0131zl\u0131klar, g\u00fcnl\u00fck ya\u015fant\u0131n\u0131n kalitesini d\u00fc\u015f\u00fcr\u00fcr ve ayn\u0131 zamanda bireyleri zihinsel ve ruhsal\u00a0 olarak y\u0131prat\u0131r. Zihinsel ve ruhsal y\u0131pranman\u0131n sonucunda ise ki\u015finin davran\u0131\u015f ve tepkilerinde; gerginlik, \u00f6fke patlamas\u0131, tahamm\u00fcls\u00fczl\u00fck, empatiden uzakla\u015fma, do\u011fru karar alamama, hakl\u0131l\u0131\u011f\u0131n\u0131 ispatlama, ego sava\u015f\u0131, sisli d\u00fc\u015f\u00fcnceler, atalet, erteleme, asosyalle\u015fme, a\u015f\u0131r\u0131 rekabet, k\u0131skan\u00e7l\u0131k, sald\u0131rganl\u0131k, umutsuzluk, t\u00fckenmi\u015flik vb. his ve tutumlar g\u00f6zlemlenir.<\/p>\n<p>K\u0131sacas\u0131 kronik stres, bireyin ya\u015fant\u0131s\u0131n\u0131n her alan\u0131nda y\u0131k\u0131c\u0131 etkilere sahiptir. Ki\u015fi, stres ile olan ili\u015fkisini y\u00f6netmek ad\u0131na d\u00fczenli olarak yapaca\u011f\u0131 g\u00fcnl\u00fck stres azalt\u0131c\u0131 egzersizlerle ruhen, bedenen ve zihnen kendisini beslemeli ve de g\u00fc\u00e7lendirmelidir.<\/p>\n<p>Bununla beraber bug\u00fcn sizlerle payla\u015fmak istedi\u011fim konu; stresin ani \u015fekilde ve \u00e7ok y\u00fcksek seviyede hissedildi\u011fi kriz anlar\u0131nda, nas\u0131l i\u00e7sel olarak kendimizi dengeleyebiliriz ve stresin bozdu\u011fu dengeyi en k\u0131sa s\u00fcrede en etkili \u015fekilde nas\u0131l tekrar d\u00fczenleyebiliriz?<\/p>\n<p>Ani geli\u015fen ve g\u00fcnl\u00fck ya\u015fant\u0131m\u0131z esnas\u0131nda bizi anl\u0131k olarak gerginlik ve \u00f6fkeye sevk eden durumlar kar\u015f\u0131s\u0131nda bireyin kendi ba\u015f\u0131na yapabilece\u011fi en etkili y\u00f6ntem nefes egzersizleridir. Beynimizde sakinle\u015fmemizi sa\u011flayan hormonlar\u0131 salg\u0131layan parasempatik sinir sistemi \u00fczerinde, nefes egzersizlerinin \u00f6ncelikli komutu bulunur. Yani herhangi bir gerginlik an\u0131nda bilin\u00e7li olarak yapabilece\u011finiz nefes egzersizleriyle beyninize anl\u0131k olarak sakinle\u015fme komutu g\u00f6nderebilirsiniz.<\/p>\n<p>\u00d6zellikle ofis ya\u015fam\u0131nda kar\u015f\u0131la\u015ft\u0131\u011f\u0131n\u0131z toksik durumlar\u0131n ve tart\u0131\u015fma ortamlar\u0131n\u0131n sinir sisteminizde yaratt\u0131\u011f\u0131 ani gerginlikler i\u00e7in sizlere \u00f6nerim, kadim pranayama tekniklerinden olan <strong>Nadishodana nefes tekni\u011fi.<\/strong> Kriz an\u0131nda kendinize ay\u0131rabilece\u011finiz 3 dakikada sizi en kolay \u015fekilde sakinle\u015ftirerek dengeye gelmenizi sa\u011flayacak nefes egzersizlerinden biri oldu\u011funu s\u00f6yleyebiliriz.<\/p>\n<p>Nadishodana uygulamas\u0131 i\u00e7in yaln\u0131z kalabildi\u011finiz bir ortamda dik oturmal\u0131, g\u00f6zlerinizi ve a\u011fz\u0131n\u0131z\u0131 kapatarak sa\u011f elinizin i\u015faret ve orta parma\u011f\u0131n\u0131z\u0131 iki ka\u015f\u0131n\u0131z\u0131n ortas\u0131na yerle\u015ftirmelisiniz. \u0130lk olarak sol burnunuzdan nefes vererek ba\u015f parma\u011f\u0131n\u0131zla sa\u011f burnunuzu kapatmal\u0131, ard\u0131ndan sol burnunuzdan nefes alarak y\u00fcz\u00fck parma\u011f\u0131n\u0131zla sol burnunuzu kapatmal\u0131 ve sa\u011f burun deli\u011fini a\u00e7arak nefesinizi sa\u011f burun deli\u011finizden vermelisiniz. Yine ard\u0131ndan ayn\u0131 burun deli\u011finden yani sa\u011f burun deli\u011finizden nefesi al\u0131p, ba\u015f parma\u011f\u0131n\u0131zla sa\u011f burnunuzu kapat\u0131p sol burun deli\u011finizi a\u00e7arak nefesinizi vermeli ve yine y\u00fcz\u00fck parma\u011f\u0131n\u0131zla sol burun deli\u011finizi kapatarak sa\u011f burnu a\u00e7\u0131p nefesinizi vermelisiniz.<\/p>\n<p>Uygulamay\u0131 yaparken normal nefes kapasitenizden daha fazlas\u0131n\u0131 almak i\u00e7in \u00e7abalamamal\u0131s\u0131n\u0131z, bu sizi hiperventilasyona sevk eder ve ba\u015f d\u00f6nmesi, kar\u0131ncalanma gibi \u015fikayetlere sebebiyet verebilir. Bu sebeple normal nefes al\u0131\u015f ve ald\u0131\u011f\u0131ndan fazla nefes veri\u015f, sizin i\u00e7in g\u00fcvenli ve sa\u011fl\u0131kl\u0131 olacakt\u0131r. Bu i\u015flemi 3 dakika dolana kadar yava\u015f bir ritimde tekrar ederek, kriz an\u0131nda beyninizdeki dengelenme mekanizmas\u0131n\u0131 acilen devreye sokabilir sizi desteklemesini sa\u011flayabilirsiniz.<\/p>\n<p>Stresin verdi\u011fi y\u0131pranm\u0131\u015fl\u0131klar\u0131n onar\u0131larak wellbeing seviyesinin y\u00fckseldi\u011fi i\u015f ortamlar\u0131na destek olmas\u0131 umuduyla&#8230;<\/p>\n<p><a href=\"https:\/\/www.kariyer.net\/ik-blog\/wp-content\/uploads\/2022\/09\/seren-aydogdu.png\"><img decoding=\"async\" class=\"wp-image-14128 alignleft\" src=\"https:\/\/www.kariyer.net\/ik-blog\/wp-content\/uploads\/2022\/09\/seren-aydogdu.png\" alt=\"\" width=\"182\" height=\"238\" srcset=\"https:\/\/www.kariyer.net\/ik-blog\/wp-content\/uploads\/2022\/09\/seren-aydogdu.png 1073w, https:\/\/www.kariyer.net\/ik-blog\/wp-content\/uploads\/2022\/09\/seren-aydogdu-230x300.png 230w, https:\/\/www.kariyer.net\/ik-blog\/wp-content\/uploads\/2022\/09\/seren-aydogdu-787x1024.png 787w, https:\/\/www.kariyer.net\/ik-blog\/wp-content\/uploads\/2022\/09\/seren-aydogdu-768x1000.png 768w, https:\/\/www.kariyer.net\/ik-blog\/wp-content\/uploads\/2022\/09\/seren-aydogdu-696x906.png 696w, https:\/\/www.kariyer.net\/ik-blog\/wp-content\/uploads\/2022\/09\/seren-aydogdu-1068x1390.png 1068w, https:\/\/www.kariyer.net\/ik-blog\/wp-content\/uploads\/2022\/09\/seren-aydogdu-323x420.png 323w\" sizes=\"(max-width: 182px) 100vw, 182px\" \/><\/a><\/p>\n<p style=\"text-align: left;\"><strong>Konuk Yazar:<\/strong> Seren Aydo\u011fdu<\/p>\n<p style=\"text-align: left;\">Wellbeing Uzman\u0131 &#8211; E\u011fitmen<\/p>\n<!-- templates\/buttons-placeholder.php -->\n<div class=\"da-reactions-outer TpostID14124\">\n\t    <div class=\"da-reactions-data da-reactions-container-async center\"\n         data-type=\"post\"\n         data-id=\"14124\"\n         id=\"da-reactions-slot-post-14124\">\n        <div class=\"da-reactions-static\">\n\t\t\t<img src=\"https:\/\/www.kariyer.net\/ik-blog\/wp-content\/plugins\/da-reactions\/assets\/dist\/loading.svg\" alt=\"Loading spinner\" width=\"48\" height=\"48\" style=\"width:48px\" \/>\n        <\/div>\n    <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0130\u015f ve sosyal hayat i\u00e7erisinde stres nedeniyle, farkl\u0131 seviyelerde gergin anlar ya\u015fayabilirsiniz. B\u00f6ylesi bir durumla kar\u015f\u0131la\u015ft\u0131\u011f\u0131n\u0131zda, stresin etkilerini nas\u0131l azaltabilece\u011finizi bilmiyorsan\u0131z, Wellbeing Uzman\u0131 &amp; E\u011fitmen Seren Aydo\u011fdu&#8217;nun \u00f6rnek uygulamas\u0131 yol g\u00f6sterici olacak. Ku\u015fkusuz modern insan\u0131n en b\u00fcy\u00fck sorunu stres. \u015eehir ya\u015fant\u0131s\u0131, i\u015f\/\u00f6zel ya\u015fam dengesizlikleri, finansal zorlanma, \u00e7evresel \u015fartlar ve en \u00f6nemlisi zamanla olan yar\u0131\u015f, \u00f6zellikle [&hellip;]<\/p>\n<!-- templates\/buttons-placeholder.php -->\n<div class=\"da-reactions-outer TpostID14124\">\n\t    <div class=\"da-reactions-data da-reactions-container-async center\"\n         data-type=\"post\"\n         data-id=\"14124\"\n         id=\"da-reactions-slot-post-14124\">\n        <div class=\"da-reactions-static\">\n\t\t\t<img src=\"https:\/\/www.kariyer.net\/ik-blog\/wp-content\/plugins\/da-reactions\/assets\/dist\/loading.svg\" alt=\"Loading spinner\" width=\"48\" height=\"48\" style=\"width:48px\" \/>\n        <\/div>\n    <\/div>\n<\/div>\n","protected":false},"author":8,"featured_media":16189,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_elementor_edit_mode":"","_elementor_template_type":"","_elementor_data":"","_elementor_page_settings":null,"_elementor_conditions":[]},"categories":[26,514],"tags":[1676,1675,1147],"class_list":{"0":"post-14124","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-insan-kaynaklari","8":"category-yasam","9":"tag-nadishodana","10":"tag-seren-aydogdu","11":"tag-wellbeing"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.4 (Yoast SEO v26.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Kriz anlar\u0131nda sakinle\u015fmek nas\u0131l m\u00fcmk\u00fcn olur?<\/title>\n<meta name=\"description\" content=\"Stresin etkilerini nas\u0131l azaltabilece\u011finizi bilmiyorsan\u0131z, E\u011fitmen Seren Aydo\u011fdu&#039;nun \u00f6rnek uygulamas\u0131 yol g\u00f6sterici olacak.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.kariyer.net\/ik-blog\/kriz-anlarinda-sakinlesmek-nasil-mumkun-olur\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kriz anlar\u0131nda sakinle\u015fmek nas\u0131l m\u00fcmk\u00fcn olur?\" \/>\n<meta property=\"og:description\" content=\"\u0130\u015f ve sosyal hayat i\u00e7erisinde stres nedeniyle, farkl\u0131 seviyelerde gergin anlar ya\u015fayabilirsiniz. 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B\u00f6ylesi bir durumla kar\u015f\u0131la\u015ft\u0131\u011f\u0131n\u0131zda, stresin etkilerini","og_url":"https:\/\/www.kariyer.net\/ik-blog\/kriz-anlarinda-sakinlesmek-nasil-mumkun-olur\/","og_site_name":"\u0130K Blog","article_published_time":"2024-06-13T06:00:59+00:00","article_modified_time":"2024-08-12T08:59:05+00:00","og_image":[{"width":900,"height":600,"url":"https:\/\/www.kariyer.net\/ik-blog\/wp-content\/uploads\/2024\/06\/nefes_terapi.jpg","type":"image\/jpeg"}],"author":"Konuk Yazar","twitter_misc":{"Yazan:":"Konuk Yazar","Tahmini okuma s\u00fcresi":"4 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.kariyer.net\/ik-blog\/kriz-anlarinda-sakinlesmek-nasil-mumkun-olur\/#article","isPartOf":{"@id":"https:\/\/www.kariyer.net\/ik-blog\/kriz-anlarinda-sakinlesmek-nasil-mumkun-olur\/"},"author":{"name":"Konuk 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