{"id":4564,"date":"2021-03-03T15:36:00","date_gmt":"2021-03-03T12:36:00","guid":{"rendered":"https:\/\/wordpress-1316973-5388710.cloudwaysapps.com\/?p=4564"},"modified":"2026-03-25T20:58:06","modified_gmt":"2026-03-25T17:58:06","slug":"ofke-kontrolu-nasil-yapilir","status":"publish","type":"post","link":"https:\/\/www.healmeup.com\/blog\/ofke-kontrolu-nasil-yapilir\/","title":{"rendered":"\u00d6fke Kontrol\u00fc Nas\u0131l Yap\u0131l\u0131r? \u00d6fkenizi Y\u00f6netmenin 8 Yolu"},"content":{"rendered":"\n<p>\u00d6fke, zaman zaman hepimizin maruz kald\u0131\u011f\u0131 ya da ba\u015fkalar\u0131na kar\u015f\u0131 duydu\u011fumuz son derece normal ve istenildi\u011fi takdirde y\u00f6netilebilir bir duygu. <strong>\u00d6fke kontrol\u00fc nas\u0131l yap\u0131l\u0131r<\/strong> sorusunun cevab\u0131n\u0131 bilmek ise bu duyguyu daha kolay y\u00f6netmenize yard\u0131mc\u0131 olan en temel noktalardan biri.<\/p>\n\n\n\n<p>\u201cArt\u0131k dayanam\u0131yorum ona kar\u015f\u0131 \u00e7ok \u00f6fkeliyim!\u201d ya da \u201cYa\u015fananlardan \u00e7ok s\u0131k\u0131ld\u0131m \u00f6fkemi i\u00e7imde tutam\u0131yorum.\u201d gibi c\u00fcmleler bazen ba\u015fkalar\u0131ndan duydu\u011fumuz bazen de kendi kurdu\u011fumuz c\u00fcmleler, de\u011fil mi?<\/p>\n\n\n\n<p>Bir ki\u015fiye, bir duruma ya da bir olaya kar\u015f\u0131 \u00f6fke beslemek asl\u0131nda son derece normal bir duygu olarak kabul edilse de, i\u00e7imizdeki \u00f6fke sald\u0131rgan bir davran\u0131\u015f halini almadan \u00f6nce mutlaka kontrol alt\u0131na al\u0131nmal\u0131.<\/p>\n\n\n\n<p>Peki ama \u00f6fke kontrol\u00fc nas\u0131l yap\u0131l\u0131r? \u00d6fkeli oldu\u011funuz bir durumla ba\u015fa \u00e7\u0131kmak zannedildi\u011fi kadar zor mu? Bu s\u00fcreci \u00f6fkenizin, hem size hem de kar\u015f\u0131n\u0131zdaki ki\u015fiye duygusal ve fiziksel olarak zarar vermesine izin vermeden atlatmak m\u00fcmk\u00fcn m\u00fc?<\/p>\n\n\n\n<p><a href=\"https:\/\/www.healmeup.com\">Online terapi platformu Healmeup<\/a> olarak haz\u0131rlam\u0131\u015f oldu\u011fumuz i\u00e7eri\u011fimizde, bu sorular\u0131n yan\u0131t\u0131n\u0131 sizler i\u00e7in s\u0131ral\u0131yoruz.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">\u0130\u00e7indekiler<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healmeup.com\/blog\/ofke-kontrolu-nasil-yapilir\/#Daha_Sakin_Bir_Yasam_Mumkun_Ofke_Kontrolu_Nasil_Yapilir\" >Daha Sakin Bir Ya\u015fam M\u00fcmk\u00fcn: \u00d6fke Kontrol\u00fc Nas\u0131l Yap\u0131l\u0131r?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healmeup.com\/blog\/ofke-kontrolu-nasil-yapilir\/#1_Dusunmeden_Konusmayin\" >1. D\u00fc\u015f\u00fcnmeden Konu\u015fmay\u0131n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healmeup.com\/blog\/ofke-kontrolu-nasil-yapilir\/#2_Kendinizi_Dogru_Cumlelerle_Ifade_Edin\" >2. Kendinizi Do\u011fru C\u00fcmlelerle \u0130fade Edin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healmeup.com\/blog\/ofke-kontrolu-nasil-yapilir\/#3_Yalniz_Kalin\" >3. Yaln\u0131z Kal\u0131n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healmeup.com\/blog\/ofke-kontrolu-nasil-yapilir\/#4_Muzik_Dinleyin\" >4. M\u00fczik Dinleyin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healmeup.com\/blog\/ofke-kontrolu-nasil-yapilir\/#5_Egzersiz_Yapin\" >5. Egzersiz Yap\u0131n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healmeup.com\/blog\/ofke-kontrolu-nasil-yapilir\/#6_Kahkaha_Atin\" >6. Kahkaha At\u0131n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healmeup.com\/blog\/ofke-kontrolu-nasil-yapilir\/#7_Duygularinizi_Yazin\" >7. Duygular\u0131n\u0131z\u0131 Yaz\u0131n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.healmeup.com\/blog\/ofke-kontrolu-nasil-yapilir\/#8_Uzman_Destegi_Alin\" >8. Uzman Deste\u011fi Al\u0131n<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Daha_Sakin_Bir_Yasam_Mumkun_Ofke_Kontrolu_Nasil_Yapilir\"><\/span>Daha Sakin Bir Ya\u015fam M\u00fcmk\u00fcn: \u00d6fke Kontrol\u00fc Nas\u0131l Yap\u0131l\u0131r?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-15 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" data-id=\"4598\" src=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/insan-ve-kollari-1024x576.jpg\" alt=\"havada as\u0131l\u0131 duran suratlar\u0131 inceleyen adam ill\u00fcstrasyonu\" class=\"wp-image-4598\" srcset=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/insan-ve-kollari-1024x576.jpg 1024w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/insan-ve-kollari-300x169.jpg 300w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/insan-ve-kollari-768x432.jpg 768w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/insan-ve-kollari-107x60.jpg 107w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/insan-ve-kollari.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n\n\n\n<p>Herkeste bulunan \u00f6fke duygusu, kendini farkl\u0131 \u015fekiller ve tepkilerle g\u00f6sterebilir. \u00c7ocukluk d\u00f6neminde ba\u015flayan \u00f6fke kontrol\u00fcn\u00fcn do\u011fru yap\u0131lmas\u0131nda ise \u00e7ocu\u011fun tam olarak bu d\u00f6nemde ya\u015fad\u0131\u011f\u0131 \u015feyler etkilidir.<\/p>\n\n\n\n<p>\u00c7ocukluk \u00e7a\u011f\u0131nda anne ve babas\u0131n\u0131n, akrabalar\u0131n\u0131n ya da okuldaki \u00f6\u011fretmenlerinin \u00e7ocu\u011fa kar\u015f\u0131 yanl\u0131\u015f tutum ve davran\u0131\u015flar\u0131, \u00e7ocu\u011fun \u00f6fke kontrol mekanizmas\u0131n\u0131n do\u011fru \u00e7al\u0131\u015fmas\u0131n\u0131 engeller. Bu da ileride yeti\u015fkin bir birey oldu\u011funda pek \u00e7ok anlamda zorlanmas\u0131na neden olabilir.<\/p>\n\n\n\n<p>Duygular\u0131n\u0131z\u0131 ve d\u00fc\u015f\u00fcncelerinizi kendinize saklamaktansa kar\u015f\u0131n\u0131zdaki insanla payla\u015fman\u0131n daha sa\u011fl\u0131kl\u0131 oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyor olabilirsiniz. Bu elbette \u00e7ok do\u011fru bir varsay\u0131m; fakat do\u011fru \u015fekilde y\u00f6netildi\u011fi takdirde\u2026<\/p>\n\n\n\n<p>\u00d6fkeniz, ailenizle; arkada\u015flar\u0131n\u0131zla ya da \u00e7evrenizdeki di\u011fer insanlarla olan ili\u015fkilerinize \u00f6nemli boyutlarda zarar verebilir veya kendinizle olan ileti\u015fiminiz sadece \u00f6fkeniz y\u00fcz\u00fcnden onar\u0131lmas\u0131 zor bir duruma gelebilir.<\/p>\n\n\n\n<p>Bunu \u00f6nlemek i\u00e7in ise \u00f6fkenizi kontrol alt\u0131na almay\u0131 \u00f6\u011frenmeniz \u00e7ok \u00f6nemli. Peki <strong>\u00f6fke kontrol\u00fc nas\u0131l yap\u0131l\u0131r<\/strong>?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Dusunmeden_Konusmayin\"><\/span>1. D\u00fc\u015f\u00fcnmeden Konu\u015fmay\u0131n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-16 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" data-id=\"4596\" src=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/dusunen-adam-1024x576.jpg\" alt=\"elleriyle y\u00fcz\u00fcn\u00fc kapatan adam ill\u00fcstrasyonu\" class=\"wp-image-4596\" srcset=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/dusunen-adam-1024x576.jpg 1024w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/dusunen-adam-300x169.jpg 300w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/dusunen-adam-768x432.jpg 768w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/dusunen-adam-107x60.jpg 107w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/dusunen-adam.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n\n\n\n<p><a href=\"https:\/\/www.healmeup.com\/blog\/tartisma-sekliniz-zihin-sagliginizla-ilgili-bilgi-veriyor\/\">\u0130ki ki\u015fi aras\u0131nda ya\u015fanan b\u00fcy\u00fck tart\u0131\u015fmalar\u0131n<\/a>, kavgalar\u0131n, k\u00fcsl\u00fcklerin ve ayr\u0131l\u0131klar\u0131n temel sebebi genellikle \u00fczerine d\u00fc\u015f\u00fcnmeden s\u00f6ylenen s\u00f6zlerdir. Bu y\u00fczden \u00f6fkenizi kontrol alt\u0131na alabilmek ad\u0131na, ne kadar sinirli ve \u00f6fkeli olursan\u0131z olun d\u00fc\u015f\u00fcnmeden konu\u015fmamaya \u00f6zen g\u00f6stermeniz gerekiyor.<\/p>\n\n\n\n<p>Kar\u015f\u0131n\u0131zdaki ki\u015fiye herhangi bir \u015fey s\u00f6ylemeden \u00f6nce sakinle\u015fmek i\u00e7in \u00e7e\u015fitli <a href=\"https:\/\/www.healthline.com\/health\/breathing-exercise\" target=\"_blank\" rel=\"noopener\">nefes egzersizlerinden<\/a> yararlanabilir ya da sakinle\u015fmenize yard\u0131mc\u0131 olacak ba\u015fka \u015feylerle ilgilenebilirsiniz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Kendinizi_Dogru_Cumlelerle_Ifade_Edin\"><\/span>2. Kendinizi Do\u011fru C\u00fcmlelerle \u0130fade Edin<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Sakinle\u015ftikten sonra duygular\u0131n\u0131z\u0131 ve d\u00fc\u015f\u00fcncelerinizi kar\u015f\u0131n\u0131zdaki ki\u015fiye do\u011fru c\u00fcmlelerle aktarmaya \u00f6zen g\u00f6sterin. Bu noktada ses tonunuzu do\u011fru noktaya sabitleyerek konu\u015fman\u0131z\u0131 bu \u00e7er\u00e7evede yapman\u0131z olduk\u00e7a \u00f6nemli.<\/p>\n\n\n\n<p>B\u00f6ylece hem konu dallan\u0131p budaklanmaz hem de kendinizi en do\u011fru ve en samimi \u015fekilde ifade etmi\u015f olursunuz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Yalniz_Kalin\"><\/span>3. Yaln\u0131z Kal\u0131n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-17 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" data-id=\"4595\" src=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/dusen-adam-1024x576.jpg\" alt=\"ta\u015f\u0131d\u0131\u011f\u0131 y\u00fck ile dengede durmaya \u00e7al\u0131\u015fan adam ill\u00fcstrasyonu\" class=\"wp-image-4595\" srcset=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/dusen-adam-1024x576.jpg 1024w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/dusen-adam-300x169.jpg 300w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/dusen-adam-768x432.jpg 768w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/dusen-adam-107x60.jpg 107w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/dusen-adam.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n\n\n\n<p>\u00d6fke kontrol\u00fc nas\u0131l yap\u0131l\u0131r sorusuna yan\u0131t olabilecek, izleyebilece\u011finiz bir di\u011fer yol ise kendi ba\u015f\u0131n\u0131za kalmak.<\/p>\n\n\n\n<p>\u00d6zellikle ya\u015fad\u0131\u011f\u0131n\u0131z \u00f6fke sizin kontrol\u00fcn\u00fczden \u00e7\u0131kt\u0131ysa kar\u015f\u0131n\u0131zdaki nesneye ya da insana zarar vermesini \u00f6nlemenin tek yolu k\u0131sa bir mola vermektir. Bunun i\u00e7in de tek ba\u015f\u0131na oldu\u011funuz bir odada g\u00f6zlerinizi kapatarak say\u0131 sayabilir ya da etraf\u0131 inceleyebilirsiniz.<\/p>\n\n\n\n<p>Bunun yan\u0131 s\u0131ra yine tek ba\u015f\u0131n\u0131za y\u00fcr\u00fcy\u00fc\u015f ya da egzersiz yaparak zihninizde dola\u015fan olumsuz d\u00fc\u015f\u00fcnceleri uzakla\u015ft\u0131rabilir; \u00f6fkenizin sizi y\u00f6netmesine izin vermeden onu kontrol alt\u0131na alabilirsiniz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Muzik_Dinleyin\"><\/span>4. M\u00fczik Dinleyin<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u00d6fkenin temel sebebi, asl\u0131nda zihninizde dola\u015fan olumsuz d\u00fc\u015f\u00fcncelerdir. Bunlar\u0131 uzakla\u015ft\u0131rman\u0131n en keyifli yolu ise elbette ki en sevdi\u011finiz sanat\u00e7\u0131n\u0131n en sevdi\u011finiz m\u00fcziklerini dinlemek.<\/p>\n\n\n\n<p>\u00dcstelik m\u00fczik dinlerken hem keyifli vakit ge\u00e7irmi\u015f olursunuz hem de i\u00e7inizde b\u00fcy\u00fcyen \u00f6fke size ve sevdiklerine zarar vermeden kaybolur. \u00d6fkeli oldu\u011funuz anlarda bu \u015fekilde \u00f6fkenizi kontrol alt\u0131na alabilirsiniz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Egzersiz_Yapin\"><\/span>5. Egzersiz Yap\u0131n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-18 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" data-id=\"4600\" src=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/yoga-yapan-kadin-1024x576.jpg\" alt=\"\u00f6fke kontrol\u00fc nas\u0131l yap\u0131l\u0131r sorusuna \u00f6rnek olacak nitelikte yoga yapan k\u0131sa sa\u00e7l\u0131 kad\u0131n ill\u00fcstrasyonu\" class=\"wp-image-4600\" srcset=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/yoga-yapan-kadin-1024x576.jpg 1024w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/yoga-yapan-kadin-300x169.jpg 300w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/yoga-yapan-kadin-768x432.jpg 768w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/yoga-yapan-kadin-107x60.jpg 107w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/yoga-yapan-kadin.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n\n\n\n<p>\u00d6fkelendi\u011finizde bu yaln\u0131zca duygular\u0131n\u0131za de\u011fil bedeninize de yans\u0131r. \u00d6rne\u011fin; nefes al\u0131p veri\u015finiz, kalp at\u0131\u015f\u0131n\u0131z h\u0131zlanabilir, birden terleyebilirsiniz. Ya da ba\u015f\u0131n\u0131z a\u011fr\u0131yabilir, oldu\u011funuz yerde duramayabilirsiniz.<\/p>\n\n\n\n<p>V\u00fccudunuzun vermi\u015f oldu\u011fu bu tepkileri ortadan kald\u0131rman\u0131n en sa\u011fl\u0131kl\u0131 yolu da egzersiz yapmaktan ge\u00e7iyor. \u00d6fkenizi kontrol alt\u0131nda tutmak ve zihninizdeki d\u00fc\u015f\u00fcnceleri da\u011f\u0131tmak ad\u0131na k\u0131sa bir ko\u015fu, yoga, pilates ya da meditasyon yapabilirsiniz.<\/p>\n\n\n\n<p>Egzersiz esnas\u0131nda bol bol gerinerek \u00f6fke nedeniyle v\u00fccudunuzda s\u0131k\u0131\u015fan kas gruplar\u0131n\u0131 rahatlatabilirsiniz. Odaklanarak yapt\u0131\u011f\u0131n\u0131z egzersizin ard\u0131ndan rahatlad\u0131\u011f\u0131n\u0131z\u0131 ve \u00f6fkenizin u\u00e7up gitti\u011fini g\u00f6receksiniz!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Kahkaha_Atin\"><\/span>6. Kahkaha At\u0131n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>G\u00fclmek ruhunuzu ve bedeninizi rahatlatan, d\u00fcnyan\u0131n en g\u00fczel eylemlerinden biridir. \u00d6fkeli oldu\u011funuz anlarda onu yenecek olan tek \u015fey ise yine siz ve yank\u0131lanan kahkahalar\u0131n\u0131z.<\/p>\n\n\n\n<p>Hen\u00fcz \u00f6fkeniz \u00e7ok s\u0131cakken \u00fczerine gitmek onu g\u00fc\u00e7lendirecek ve \u00e7o\u011faltacakt\u0131r. Bunun yerine ba\u015fka bir \u015feye y\u00f6nelerek kendinizi e\u011flendirmenin bir yolunu bulabilirsiniz.<\/p>\n\n\n\n<p>Bunun i\u00e7in \u00f6fkeli oldu\u011funuz anlarda en yak\u0131n arkada\u015flar\u0131n\u0131zla bir araya gelerek e\u011flenceli vakit ge\u00e7irebilir, bol bol kahkaha atabilirsiniz. Bu s\u0131rada v\u00fccudunuz mutluluk hormonu salg\u0131layaca\u011f\u0131ndan, kendinizi \u00e7ok daha sakin ve iyi hissedeceksiniz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Duygularinizi_Yazin\"><\/span>7. Duygular\u0131n\u0131z\u0131 Yaz\u0131n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-19 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" data-id=\"4597\" src=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/guclu-kadin-1024x576.jpg\" alt=\"arkas\u0131ndan g\u00fc\u00e7l\u00fc kollar \u00e7\u0131kan kad\u0131n ill\u00fcstrasyonu\" class=\"wp-image-4597\" srcset=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/guclu-kadin-1024x576.jpg 1024w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/guclu-kadin-300x169.jpg 300w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/guclu-kadin-768x432.jpg 768w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/guclu-kadin-107x60.jpg 107w, https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2021\/03\/guclu-kadin.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/figure>\n\n\n\n<p>E\u011fer neden \u00f6fkeli oldu\u011funuzu kar\u015f\u0131n\u0131zdakine sakin bir \u015fekilde ifade etmekte zorlan\u0131yorsan\u0131z ya da birine kar\u015f\u0131 de\u011fil tamamen kendinize \u00f6fkeliyseniz bunu yok etmenin en pratik yolu yazmaktan ge\u00e7iyor.<\/p>\n\n\n\n<p>Neden \u00f6fkeli oldu\u011funuzu, bu s\u0131rada hissettiklerinizi ya da s\u00f6ylemek istediklerinizi bir deftere not ederken \u00f6fkenizin de yazd\u0131\u011f\u0131n\u0131z sat\u0131rlarla birlikte ak\u0131p gitti\u011fini g\u00f6receksiniz. <\/p>\n\n\n\n<p>Bu sayede zihninizde dola\u015fan ve sizi yiyip bitiren olumsuz d\u00fc\u015f\u00fcncelerden en sakin \u015fekilde kurtulmu\u015f olacaks\u0131n\u0131z.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Uzman_Destegi_Alin\"><\/span>8. Uzman Deste\u011fi Al\u0131n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Her ne kadar kolaym\u0131\u015f gibi g\u00f6r\u00fcnse de \u00f6fkenizi kontrol etmek sizin i\u00e7in ger\u00e7ekten zor olabilir. \u00d6fkenizle ba\u015fa \u00e7\u0131kmakta zorlan\u0131yor ve b\u00f6yle anlarda ald\u0131\u011f\u0131n\u0131z \u00f6nlemler \u00f6fkenizi azaltma noktas\u0131nda yetersiz mi kal\u0131yor?<\/p>\n\n\n\n<p>\u00d6yleyse hem kendinizi hem de sevdiklerinizi daha fazla \u00fczmemek ad\u0131na alan\u0131nda <a href=\"https:\/\/www.healmeup.com\/#online\">uzman bir psikolo\u011fun<\/a> deste\u011fine ba\u015fvurabilirsiniz.<\/p>\n\n\n\n<p>Duygu ve d\u00fc\u015f\u00fcncelerinizi her zaman kontrol edemeyebilirsiniz; fakat g\u00f6rd\u00fc\u011f\u00fcn\u00fcz gibi \u00f6fkenizi ve duygular\u0131n\u0131z\u0131 ifade etme \u015feklinizi kontrol alt\u0131na alabilir. Kar\u015f\u0131n\u0131zdaki ki\u015fiyi duygusal anlamda k\u0131rmadan ya da ona fiziksel olarak zarar vermeden hislerinizi d\u00fcr\u00fcst\u00e7e onunla payla\u015fabilirsiniz.<\/p>\n\n\n\n<p>E\u011fer <strong>\u00f6fke kontrol\u00fc nas\u0131l yap\u0131l\u0131r<\/strong> bilmiyorsan\u0131z ve \u00f6fkenizin hem size hem de sevdiklerinize zarar vermeye ba\u015flad\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z daha fazla vakit kaybetmeden bir uzmandan yard\u0131m almal\u0131s\u0131n\u0131z.<\/p>\n\n\n\n<p>Ald\u0131\u011f\u0131n\u0131z bireysel terapi ya da <a href=\"https:\/\/www.healmeup.com\/blog\/grup-terapisi-nedir-ve-size-nasil-yardim-edebilir\/\">grup terapisi<\/a> ile ya\u015fam\u0131\u015f oldu\u011funuz \u00f6fke kontrol\u00fc problemini en sa\u011fl\u0131kl\u0131 \u015fekilde nas\u0131l y\u00f6netmeniz gerekti\u011fini \u00f6\u011frenebilir; ayn\u0131 zamanda \u00f6fkelenmenize sebep olan durumlar\u0131 \u00e7ok daha iyi analiz edebilirsiniz.<\/p>\n\n\n\n<p>Ya\u015fad\u0131\u011f\u0131n\u0131z duygusal s\u00fcre\u00e7leri daha iyi de\u011ferlendirebilmek ad\u0131na sizler i\u00e7in haz\u0131rlanan <a href=\"https:\/\/www.healmeup.com\/Kendini-Test-Et\">de\u011ferlendirme testlerini<\/a> \u00e7\u00f6zebilirsiniz.<\/p>\n\n\n\n<p>Son olarak sizler i\u00e7in haz\u0131rlad\u0131\u011f\u0131m\u0131z faydal\u0131 i\u00e7eriklerin yer ald\u0131\u011f\u0131 <a href=\"https:\/\/www.healmeup.com\/blog\/\">blog sayfam\u0131z\u0131 ziyaret ederek<\/a> yaz\u0131lar\u0131m\u0131za g\u00f6z atabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"\u00d6fke, zaman zaman hepimizin maruz kald\u0131\u011f\u0131 ya da ba\u015fkalar\u0131na kar\u015f\u0131 duydu\u011fumuz son derece normal ve istenildi\u011fi takdirde y\u00f6netilebilir&hellip;","protected":false},"author":1,"featured_media":4599,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"csco_display_header_overlay":false,"csco_singular_sidebar":"","csco_page_header_type":"","csco_page_load_nextpost":"","csco_post_video_location":[],"csco_post_video_location_hash":"","csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[262,1],"tags":[],"class_list":{"0":"post-4564","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-psikoloji","8":"category-genel","9":"cs-entry","10":"cs-video-wrap"},"_links":{"self":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/4564","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/comments?post=4564"}],"version-history":[{"count":4,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/4564\/revisions"}],"predecessor-version":[{"id":6861,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/4564\/revisions\/6861"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/media\/4599"}],"wp:attachment":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/media?parent=4564"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/categories?post=4564"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/tags?post=4564"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}