{"id":643,"date":"2018-10-08T10:00:50","date_gmt":"2018-10-08T07:00:50","guid":{"rendered":"https:\/\/wordpress-1316973-5388710.cloudwaysapps.com\/?p=643"},"modified":"2021-03-05T18:17:17","modified_gmt":"2021-03-05T15:17:17","slug":"ruh-sagliginiza-zarar-veren-gunluk-5-aliskanlik","status":"publish","type":"post","link":"https:\/\/www.healmeup.com\/blog\/ruh-sagliginiza-zarar-veren-gunluk-5-aliskanlik\/","title":{"rendered":"Ruh Sa\u011fl\u0131\u011f\u0131n\u0131za Zarar Veren G\u00fcnl\u00fck 5 Al\u0131\u015fkanl\u0131k"},"content":{"rendered":"\n<p>Yeni bir g\u00fcn\u00fcn ba\u015flang\u0131c\u0131nda, uyand\u0131\u011f\u0131m\u0131z andan itibaren takip edilen baz\u0131 rutin davran\u0131\u015flar vard\u0131r. Son zamanlarda pek \u00e7ok insan\u0131n sergiledi\u011fi g\u00fcnl\u00fck al\u0131\u015fkanl\u0131klar\u0131n ba\u015f\u0131n\u0131 telefona sar\u0131lmak \u00e7ekiyor. Uyuyarak ge\u00e7en zaman i\u00e7inde, sosyal medyada ka\u00e7\u0131r\u0131lan son dakika geli\u015fmelerine b\u00fcy\u00fck bir ge\u00e7 kalm\u0131\u015fl\u0131k ve yakalama heyecan\u0131 ile sar\u0131l\u0131yoruz. Sa\u011fl\u0131kl\u0131 bir kahvalt\u0131, sabah du\u015fu veya sabah sporlar\u0131 ruh sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 olumlu y\u00f6nde etkileyerek g\u00fcne y\u00fcksek motivasyonla ba\u015flamam\u0131z\u0131 sa\u011flayan temel dinamikler. Peki olumsuz y\u00f6nde etki eden rutinlerimiz neler? Ve bu al\u0131\u015fkanl\u0131klar\u0131n g\u00fcn i\u00e7erisinde sahip olmam\u0131z gereken bedensel ve ruhsal enerjiyi bizden \u00e7ald\u0131\u011f\u0131n\u0131n bilincinde miyiz? \u201cAl\u0131\u015fkanl\u0131klar\u0131n G\u00fcc\u00fc\u201d kitab\u0131n\u0131n yazar\u0131 Charles Duhigg, \u201cRutinler, al\u0131\u015fkanl\u0131klar\u0131n \u00f6rg\u00fctsel analojisidir\u201d diyor ve yeni al\u0131\u015fkanl\u0131klar kazanman\u0131n k\u00f6t\u00fc olanlar\u0131 k\u0131rmak kadar zor olabilece\u011fini vurguluyor. Rutin\u2019in g\u00fcc\u00fcn\u00fc kullanarak hem \u00fcretkenli\u011fi artt\u0131rma hem de ruhsal durumu iyile\u015ftirme ad\u0131na ba\u015far\u0131l\u0131 olmak m\u00fcmk\u00fcn.<\/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\/ruh-sagliginiza-zarar-veren-gunluk-5-aliskanlik\/#Iste_Ruh_Sagligimizi_Olumsuz_Yonde_Etkileyen_Gunluk_5_Aliskanlik\" >\u0130\u015fte Ruh Sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 Olumsuz Y\u00f6nde Etkileyen G\u00fcnl\u00fck 5 Al\u0131\u015fkanl\u0131k,<\/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\/ruh-sagliginiza-zarar-veren-gunluk-5-aliskanlik\/#INSTAGRAM_AKISINDA_KAYBOLMAK\" >INSTAGRAM AKI\u015eINDA KAYBOLMAK<\/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\/ruh-sagliginiza-zarar-veren-gunluk-5-aliskanlik\/#SIKAYET_ETMEK\" >\u015e\u0130KAYET ETMEK<\/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\/ruh-sagliginiza-zarar-veren-gunluk-5-aliskanlik\/#GUNE_KILO_KONTROLU_ILE_BASLAMAK\" >G\u00dcNE K\u0130LO KONTROL\u00dc \u0130LE BA\u015eLAMAK<\/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\/ruh-sagliginiza-zarar-veren-gunluk-5-aliskanlik\/#UYKUDAN_ONCE_TELEFON_KULLANMAK\" >UYKUDAN \u00d6NCE TELEFON KULLANMAK<\/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\/ruh-sagliginiza-zarar-veren-gunluk-5-aliskanlik\/#KAHVENIZI_NASIL_ALIRSINIZ\" >KAHVEN\u0130Z\u0130 NASIL ALIRSINIZ?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"has-medium-font-size wp-block-heading\"><span class=\"ez-toc-section\" id=\"Iste_Ruh_Sagligimizi_Olumsuz_Yonde_Etkileyen_Gunluk_5_Aliskanlik\"><\/span>\u0130\u015fte Ruh Sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 Olumsuz Y\u00f6nde Etkileyen G\u00fcnl\u00fck 5 Al\u0131\u015fkanl\u0131k,<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"has-normal-font-size wp-block-heading\"><span class=\"ez-toc-section\" id=\"INSTAGRAM_AKISINDA_KAYBOLMAK\"><\/span>INSTAGRAM AKI\u015eINDA KAYBOLMAK<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Toplu ta\u015f\u0131mada, \u00f6\u011fle yeme\u011finin k\u0131sa bir aras\u0131nda, hatta \u00e7o\u011funlukla uyand\u0131\u011f\u0131m\u0131z ilk anda gitgide daha \u00e7ok Instagram hesab\u0131m\u0131z\u0131 g\u00fcnceller, hikayelerde kaybolur olduk. Bedenimiz art\u0131k bu davran\u0131\u015f\u0131 otomatik olarak alg\u0131l\u0131yor ve reflekslerle hareket ediyor. Bu durum belki masum bir al\u0131\u015fkanl\u0131k gibi g\u00f6r\u00fcnse de uzmanlar <a href=\"https:\/\/www.healmeup.com\/DanismanlikAlanlari\/Depresyon-Nedir-Depresyon-Belirtileri-Nelerdir\/5\" target=\"_blank\" rel=\"noreferrer noopener\">depresyon<\/a> ve beyin sisi olu\u015fumuna katk\u0131 sa\u011flayan bir fakt\u00f6r olabilece\u011fini s\u00f6yl\u00fcyor. Hayat\u0131n\u0131z\u0131 ba\u015fkalar\u0131n\u0131n ya\u015fam\u0131yla, v\u00fccudunuzu bir fenomen modelle kar\u015f\u0131la\u015ft\u0131rma riskiniz her ge\u00e7en g\u00fcn art\u0131yor.<\/p>\n\n\n\n<p>Bug\u00fcn, Sosyal Medya Depresyonunun fark edilenden \u00e7ok daha yayg\u0131n oldu\u011fu tart\u0131\u015f\u0131l\u0131yor.<\/p>\n\n\n\n<h3 class=\"has-normal-font-size wp-block-heading\"><span class=\"ez-toc-section\" id=\"SIKAYET_ETMEK\"><\/span>\u015e\u0130KAYET ETMEK<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Sinirli ve \u00fczg\u00fcn hissetti\u011finiz anlarda kendinizi ifade edebilmeniz sa\u011fl\u0131kl\u0131 bir durum fakat olumsuz d\u00fc\u015f\u00fcnce kal\u0131plar\u0131 ayn\u0131 zamanda y\u0131k\u0131c\u0131 olabilir. Olumsuz d\u00fc\u015f\u00fcnceler daha fazla olumsuz d\u00fc\u015f\u00fcnce do\u011furuyor ve bu durum size melankoli olarak geri d\u00f6n\u00fcyor. Ba\u015fkalar\u0131na da ne s\u0131kl\u0131kla \u015fikayetlerde bulundu\u011fumuz son derece \u00f6nemli. \u015eikayet etmek b\u0131rak\u0131lmas\u0131 olduk\u00e7a zor bir al\u0131\u015fkanl\u0131k. Hayat\u0131n\u0131zda sahip oldu\u011funuz t\u00fcm de\u011ferlere ve g\u00fczelliklere kar\u015f\u0131 minnettar olmak ve te\u015fekk\u00fcr etmek, \u00e7ok klasik ve etkisiz gibi g\u00f6r\u00fcnse de ruh sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in son derece \u00f6nemli bir mesajd\u0131r.<\/p>\n\n\n\n<h3 class=\"has-normal-font-size wp-block-heading\"><span class=\"ez-toc-section\" id=\"GUNE_KILO_KONTROLU_ILE_BASLAMAK\"><\/span>G\u00dcNE K\u0130LO KONTROL\u00dc \u0130LE BA\u015eLAMAK<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Sa\u011fl\u0131kl\u0131 bir kiloya ve bedene sahip olmak her zaman ideal bir hedef olmu\u015ftur. Ancak kilo kontrol\u00fc ile bask\u00fcl \u00fczerindeki rakamlara tak\u0131nt\u0131l\u0131 ya\u015famak aras\u0131nda \u00e7ok ince bir \u00e7izgi var ve baz\u0131lar\u0131m\u0131z bu \u00e7izgiyi yakalayam\u0131yoruz. Kendimizi g\u00fcnl\u00fck olarak tartmak, genellikle kilo dalgalanmalar\u0131 hakk\u0131nda tak\u0131nt\u0131l\u0131 d\u00fc\u015f\u00fcncelere yol a\u00e7\u0131yor, v\u00fccut imaj\u0131m\u0131z hakk\u0131nda saplant\u0131l\u0131 bir duruma gelebiliyoruz.<\/p>\n\n\n\n<p>A\u011f\u0131rl\u0131\u011f\u0131n\u0131z g\u00fcnl\u00fck olarak g\u0131da al\u0131m\u0131na, su a\u011f\u0131rl\u0131\u011f\u0131na, hormon de\u011fi\u015fimlerine ve hatta g\u00fcn\u00fcn saatine g\u00f6re de\u011fi\u015febilir, bu y\u00fczden kendinizi biraz gev\u015fetin ve tart\u0131dan yava\u015f\u00e7a inin!<\/p>\n\n\n\n<h3 class=\"has-normal-font-size wp-block-heading\"><span class=\"ez-toc-section\" id=\"UYKUDAN_ONCE_TELEFON_KULLANMAK\"><\/span>UYKUDAN \u00d6NCE TELEFON KULLANMAK<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>E\u011fer telefon uyand\u0131\u011f\u0131n\u0131zda eline ald\u0131\u011f\u0131n\u0131z ilk ve yast\u0131\u011fa ba\u015f\u0131n\u0131z\u0131 koymadan \u00f6nce ilgilendi\u011finiz son \u015fey ise, kendinizi uykusuzluk ve huzursuzlukla m\u00fccadele ederken bulma olas\u0131l\u0131\u011f\u0131n\u0131z \u00e7ok y\u00fcksek! Bunun nedeni, telefonlar\u0131n beyninizi harekete ge\u00e7irmesi, zihninizi aktif tutmas\u0131 ve en son kulland\u0131\u011f\u0131n\u0131z zamandan iki saate kadar zihninizin alarm vermesidir.<\/p>\n\n\n\n<p>Uykuya dalmadan en az bir saat \u00f6nce telefonunuzu kullanmay\u0131 b\u0131rakarak huzursuzluk ve a\u015f\u0131r\u0131 uyar\u0131lmay\u0131 engelleyebilirsiniz. Kitap okuyarak (tablette de\u011fil), bir boyama kitab\u0131n\u0131 renklendirerek, meditasyon yaparak veya yaz\u0131 yazarak harcanan bu zaman\u0131 de\u011fi\u015ftirin!<\/p>\n\n\n\n<h3 class=\"has-normal-font-size wp-block-heading\"><span class=\"ez-toc-section\" id=\"KAHVENIZI_NASIL_ALIRSINIZ\"><\/span>KAHVEN\u0130Z\u0130 NASIL ALIRSINIZ?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Sabah trafi\u011finin ya da toplu ta\u015f\u0131madaki yo\u011funlu\u011fun sinir durumunuzu ve anksiyetenizi artt\u0131rd\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcyor musunuz? Asl\u0131nda bu durumun su\u00e7lusu bir fincan kahve olabilir. Kafein uyan\u0131kl\u0131\u011f\u0131 ve odaklanmay\u0131 art\u0131r\u0131rken, kalp \u00e7arp\u0131nt\u0131s\u0131, y\u00fcksek s\u0131cakl\u0131k, huzursuzluk ve nefes darl\u0131\u011f\u0131 gibi anksiyete belirtilerini de uyarabiliyor. Sabah saatlerindeki i\u00e7ecek al\u0131\u015fkanl\u0131\u011f\u0131n\u0131z\u0131, kahve yerine bitkisel \u00e7ay veya limonlu \u0131l\u0131k su gibi sakinle\u015ftirici etkisi olan i\u00e7eceklerle de\u011fi\u015ftirebilirsiniz.<\/p>\n\n\n\n<p>Ruh sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 etkileyebilecek al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 k\u0131rmak zor olsa da g\u00fcnl\u00fck rutininizi yeniden d\u00fczenlemenin en iyi yolu fark\u0131ndal\u0131k sa\u011flamak! Daha az uyar\u0131c\u0131, dikkat da\u011f\u0131t\u0131c\u0131 ve daha az stres \u00fcreten etkenler ile sa\u011fl\u0131kl\u0131 bir rutine, dengeli ve kaotik olmayan bir ya\u015fam tarz\u0131na ula\u015fmak m\u00fcmk\u00fcn!<\/p>\n","protected":false},"excerpt":{"rendered":"Yeni bir g\u00fcn\u00fcn ba\u015flang\u0131c\u0131nda, uyand\u0131\u011f\u0131m\u0131z andan itibaren takip edilen baz\u0131 rutin davran\u0131\u015flar vard\u0131r. Son zamanlarda pek \u00e7ok insan\u0131n&hellip;","protected":false},"author":1,"featured_media":644,"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":[1],"tags":[],"class_list":{"0":"post-643","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-genel","8":"cs-entry","9":"cs-video-wrap"},"_links":{"self":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/643","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=643"}],"version-history":[{"count":6,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/643\/revisions"}],"predecessor-version":[{"id":4681,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/643\/revisions\/4681"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/media\/644"}],"wp:attachment":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/media?parent=643"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/categories?post=643"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/tags?post=643"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}