{"id":7196,"date":"2026-10-26T09:46:24","date_gmt":"2026-10-26T06:46:24","guid":{"rendered":"https:\/\/www.healmeup.com\/blog\/ozguvensizlik-nasil-yenilir\/"},"modified":"2026-10-26T09:46:42","modified_gmt":"2026-10-26T06:46:42","slug":"ozguvensizlik-nasil-yenilir","status":"publish","type":"post","link":"https:\/\/www.healmeup.com\/blog\/ozguvensizlik-nasil-yenilir\/","title":{"rendered":"\u00d6zg\u00fcvensizlik nasil yenilir: 6 ad\u0131mda uygulanabilir yol"},"content":{"rendered":"<p>Toplant\u0131 a\u00e7\u0131ld\u0131, s\u0131ra sana geldi ve c\u00fcmlenin ortas\u0131nda sesin inceldi. Ayn\u0131 g\u00fcn yaz\u0131\u015f\u0131rken rahat cevap veriyorsun, ak\u015fam sosyal medyada ba\u015fkalar\u0131n\u0131n payla\u015f\u0131mlar\u0131na bak\u0131nca omuzlar\u0131n d\u00fc\u015f\u00fcyor. Bu fark tesad\u00fcf de\u011fil. <strong>\u00d6zg\u00fcvensizlik nas\u0131l yenilir<\/strong> sorusu tek bir karakter kusurunun cevab\u0131 de\u011fil. Zorluk y\u00fcz y\u00fcze konu\u015fmada, mesajla\u015fmada, ekranda ve i\u015f ortam\u0131nda ayr\u0131 ayr\u0131 g\u00f6r\u00fcnebilir. Bazen alt\u0131nda sosyal kayg\u0131, bazen depresif belirtiler vard\u0131r.<\/p>\n<p>A\u015fa\u011f\u0131daki s\u0131ra bug\u00fcnden uygulanabilir. \u00d6nce sorunun nerede \u00e7\u0131kt\u0131\u011f\u0131n\u0131 ay\u0131r\u0131rs\u0131n, sonra d\u00fc\u015f\u00fcnceyi \u00f6l\u00e7ersin, k\u00fc\u00e7\u00fck g\u00f6revlerle ka\u00e7\u0131nmay\u0131 azalt\u0131rs\u0131n, g\u00fcnl\u00fck s\u0131n\u0131r koyars\u0131n ve gerekirse lisansl\u0131 bir uzmana gidersin. Bu metin te\u015fhis koymaz. Kendi durumunu fark etmen i\u00e7in sakin bir \u00e7er\u00e7eve sunar.<\/p>\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\/ozguvensizlik-nasil-yenilir\/#Icindekiler\" >\u0130\u00e7indekiler<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healmeup.com\/blog\/ozguvensizlik-nasil-yenilir\/#Dort_Haftada_Ozguveni_Toparlama_Plani\" >D\u00f6rt Haftada \u00d6zg\u00fcveni Toparlama Plan\u0131<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healmeup.com\/blog\/ozguvensizlik-nasil-yenilir\/#Gecis_kurali\" >Ge\u00e7i\u015f kural\u0131<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healmeup.com\/blog\/ozguvensizlik-nasil-yenilir\/#Ozguven_Sorunu_mu_Sosyal_Kaygi_mi_Yoksa_Depresif_Belirti_mi\" >\u00d6zg\u00fcven Sorunu mu, Sosyal Kayg\u0131 m\u0131, Yoksa Depresif Belirti mi?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healmeup.com\/blog\/ozguvensizlik-nasil-yenilir\/#Kisa_oz_kontrol\" >K\u0131sa \u00f6z kontrol<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healmeup.com\/blog\/ozguvensizlik-nasil-yenilir\/#Dusunce_Kaydiyla_Olumsuz_Inanclari_Olcmek\" >D\u00fc\u015f\u00fcnce Kayd\u0131yla Olumsuz \u0130nan\u00e7lar\u0131 \u00d6l\u00e7mek<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healmeup.com\/blog\/ozguvensizlik-nasil-yenilir\/#Alti_adim\" >Alt\u0131 ad\u0131m<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healmeup.com\/blog\/ozguvensizlik-nasil-yenilir\/#Kademeli_Sosyal_Deneylerle_Kacinmayi_Azaltmak\" >Kademeli Sosyal Deneylerle Ka\u00e7\u0131nmay\u0131 Azaltmak<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.healmeup.com\/blog\/ozguvensizlik-nasil-yenilir\/#Oturumlarin_iskeleti\" >Oturumlar\u0131n iskeleti<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.healmeup.com\/blog\/ozguvensizlik-nasil-yenilir\/#Gunluk_Aliskanliklar_ve_Dijital_Sinirlar\" >G\u00fcnl\u00fck Al\u0131\u015fkanl\u0131klar ve Dijital S\u0131n\u0131rlar<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.healmeup.com\/blog\/ozguvensizlik-nasil-yenilir\/#Bu_hafta_uygulanacak_liste\" >Bu hafta uygulanacak liste<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.healmeup.com\/blog\/ozguvensizlik-nasil-yenilir\/#Uzmana_Ne_Zaman_Gidilir_ve_Nasil_Secilir\" >Uzmana Ne Zaman Gidilir ve Nas\u0131l Se\u00e7ilir<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.healmeup.com\/blog\/ozguvensizlik-nasil-yenilir\/#Secerken_bakilacaklar\" >Se\u00e7erken bak\u0131lacaklar<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Icindekiler\"><\/span>\u0130\u00e7indekiler<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><a href=\"#dort-haftada-ozguveni-toparlama-plan\">D\u00f6rt Haftada \u00d6zg\u00fcveni Toparlama Plan\u0131<\/a><ul>\n<li><a href=\"#gecis-kural\">Ge\u00e7i\u015f kural\u0131<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#ozguven-sorunu-mu-sosyal-kayg-m-yoksa-depresif-belirti-mi\">\u00d6zg\u00fcven Sorunu mu, Sosyal Kayg\u0131 m\u0131, Yoksa Depresif Belirti mi?<\/a><ul>\n<li><a href=\"#ksa-oz-kontrol\">K\u0131sa \u00f6z kontrol<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#dusunce-kaydyla-olumsuz-inanclar-olcmek\">D\u00fc\u015f\u00fcnce Kayd\u0131yla Olumsuz \u0130nan\u00e7lar\u0131 \u00d6l\u00e7mek<\/a><ul>\n<li><a href=\"#alt-adm\">Alt\u0131 ad\u0131m<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#kademeli-sosyal-deneylerle-kacnmay-azaltmak\">Kademeli Sosyal Deneylerle Ka\u00e7\u0131nmay\u0131 Azaltmak<\/a><ul>\n<li><a href=\"#oturumlarn-iskeleti\">Oturumlar\u0131n iskeleti<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#gunluk-alskanlklar-ve-dijital-snrlar\">G\u00fcnl\u00fck Al\u0131\u015fkanl\u0131klar ve Dijital S\u0131n\u0131rlar<\/a><ul>\n<li><a href=\"#bu-hafta-uygulanacak-liste\">Bu hafta uygulanacak liste<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#uzmana-ne-zaman-gidilir-ve-nasl-secilir\">Uzmana Ne Zaman Gidilir ve Nas\u0131l Se\u00e7ilir<\/a><ul>\n<li><a href=\"#secerken-baklacaklar\">Se\u00e7erken bak\u0131lacaklar<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><a id=\"dort-haftada-ozguveni-toparlama-plan\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dort_Haftada_Ozguveni_Toparlama_Plani\"><\/span>D\u00f6rt Haftada \u00d6zg\u00fcveni Toparlama Plan\u0131<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Diyelim ki her pazartesi durum toplant\u0131s\u0131nda donuyorsun. Notun haz\u0131r, c\u00fcmlen de haz\u0131r, yine de s\u00f6z s\u0131ras\u0131 gelince susuyorsun. Ak\u015fam ayn\u0131 konuyu arkada\u015f\u0131na uzun uzun yazabiliyorsun. Sorun \u201chi\u00e7 konu\u015famamak\u201d de\u011fil. Belirli bir yerde ka\u00e7\u0131nmak.<\/p>\n<p>D\u00f6rt hafta, bu yeri g\u00f6rmek ve k\u00fc\u00e7\u00fck denemeler yapmak i\u00e7in yeterli bir ba\u015flang\u0131\u00e7t\u0131r. Her g\u00fcn k\u0131sa bir s\u00fcre ay\u0131r\u0131rs\u0131n. Haftan\u0131n \u00f6l\u00e7\u00fct\u00fc tutmuyorsa sonraki haftaya ge\u00e7mezsin. Acele etmek kayd\u0131 \u015fi\u015firir, \u00f6\u011frenmeyi de\u011fil yorgunlu\u011fu art\u0131r\u0131r.<\/p>\n\n<figure class=\"wp-block-table\"><table><tr>\n<th>Hafta<\/th>\n<th>Odak<\/th>\n<th>G\u00fcnl\u00fck s\u00fcre<\/th>\n<th>Haftal\u0131k \u00f6l\u00e7\u00fct<\/th>\n<\/tr>\n<tr>\n<td>1. hafta<\/td>\n<td>\u00d6zg\u00fcvensizli\u011fin yerlerini ve tetikleyicileri yazmak<\/td>\n<td>10 dakika<\/td>\n<td>En az be\u015f durum kayd\u0131<\/td>\n<\/tr>\n<tr>\n<td>2. hafta<\/td>\n<td>D\u00fc\u015f\u00fcnce kayd\u0131 ile inan\u00e7 puanlar\u0131n\u0131 izlemek<\/td>\n<td>15 dakika<\/td>\n<td>Haftada \u00fc\u00e7 ila be\u015f kay\u0131t<\/td>\n<\/tr>\n<tr>\n<td>3. hafta<\/td>\n<td>Kademeli sosyal g\u00f6revlere ba\u015flamak<\/td>\n<td>20 dakika<\/td>\n<td>En az iki g\u00f6rev tamamland\u0131<\/td>\n<\/tr>\n<tr>\n<td>4. hafta<\/td>\n<td>Al\u0131\u015fkanl\u0131k ve dijital s\u0131n\u0131r d\u00fczenini kurmak<\/td>\n<td>15 dakika<\/td>\n<td>Haftal\u0131k kontrol listesi tamamland\u0131<\/td>\n<\/tr>\n<\/table><\/figure>\n<p><a id=\"gecis-kural\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gecis_kurali\"><\/span>Ge\u00e7i\u015f kural\u0131<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>1. hafta:<\/strong> \u0130\u015f toplant\u0131s\u0131, yaz\u0131\u015fma, sosyal medya ve aile sofras\u0131 gibi yerleri ayr\u0131 sat\u0131rlara yaz. En az be\u015f kay\u0131t varsa 2. haftaya ge\u00e7.<\/li>\n<li><strong>2. hafta:<\/strong> Her kay\u0131tta d\u00fc\u015f\u00fcnceye 0 ile 100 aras\u0131 inan\u00e7 puan\u0131 ver. \u00dc\u00e7 kay\u0131t tamamsa g\u00f6revlere ge\u00e7.<\/li>\n<li><strong>3. hafta:<\/strong> En az iki k\u00fc\u00e7\u00fck sosyal g\u00f6rev bittiyse al\u0131\u015fkanl\u0131k haftas\u0131na ge\u00e7. Bitmeyen g\u00f6revi zorla\u015ft\u0131rma, ayn\u0131 basamakta tut.<\/li>\n<li><strong>4. hafta:<\/strong> Ekran, uyku ve k\u00fc\u00e7\u00fck ba\u015far\u0131 notunu tek bir kontrol listesinde i\u015faretle.<\/li>\n<\/ul>\n<blockquote>\n<p><strong>Pratik kural:<\/strong> \u00d6l\u00e7\u00fct, kendine daha cesur hissetmek de\u011fil. Yaz\u0131lan kay\u0131t ve biten g\u00f6revdir.<\/p>\n<\/blockquote>\n<p>Bu plan her durumda tek ba\u015f\u0131na yetmez. Belirtiler iki haftadan uzun s\u00fcr\u00fcyorsa ya da i\u015f ve okul i\u015fleyi\u015fini bozuyorsa ayn\u0131 ad\u0131mlar\u0131 lisansl\u0131 bir uzman\u0131n de\u011ferlendirmesiyle birlikte uygula. Ayr\u0131nt\u0131l\u0131 y\u00f6ntemler s\u0131radaki b\u00f6l\u00fcmlerde.<\/p>\n<p><a id=\"ozguven-sorunu-mu-sosyal-kayg-m-yoksa-depresif-belirti-mi\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ozguven_Sorunu_mu_Sosyal_Kaygi_mi_Yoksa_Depresif_Belirti_mi\"><\/span>\u00d6zg\u00fcven Sorunu mu, Sosyal Kayg\u0131 m\u0131, Yoksa Depresif Belirti mi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ayn\u0131 ka\u00e7\u0131nma farkl\u0131 yerden gelebilir. Toplant\u0131da susmak, \u201cyetersizim\u201d d\u00fc\u015f\u00fcncesinden, ba\u015fkalar\u0131n\u0131n yarg\u0131s\u0131ndan ya da enerjinin t\u00fckenmesinden kaynaklanabilir. Yanl\u0131\u015f yerden ba\u015flayan y\u00f6ntem i\u015fe yaramaz. Olumlu c\u00fcmle tekrarlamak, uyku ve ilgi kayb\u0131n\u0131 d\u00fczeltmez.<\/p>\n<p>Sa\u011fl\u0131k Bakanl\u0131\u011f\u0131 Halk Sa\u011fl\u0131\u011f\u0131 Genel M\u00fcd\u00fcrl\u00fc\u011f\u00fc, T\u00dc\u0130K 2022 T\u00fcrkiye Sa\u011fl\u0131k Ara\u015ft\u0131rmas\u0131 verilerine dayanarak 15 ya\u015f ve \u00fczerindeki bireylerin <strong>%6,2<\/strong>\u2019sinde depresyon belirtisi bildirmi\u015ftir. Oran kad\u0131nlarda <strong>%8,1<\/strong>, erkeklerde <strong>%4,2<\/strong>\u2019dir. Cinsiyet, ya\u015f ve stres birlikte okunmal\u0131d\u0131r. \u00d6zg\u00fcven yak\u0131nmas\u0131n\u0131 tek ba\u015f\u0131na bir ki\u015filik \u00f6zelli\u011fi saymak, depresif belirtileri ve yard\u0131m aramay\u0131 zorla\u015ft\u0131ran \u00f6z-damgalamay\u0131 g\u00f6zden ka\u00e7\u0131r\u0131r.<\/p>\n\n<figure class=\"wp-block-table\"><table><tr>\n<th>Boyut<\/th>\n<th>\u00d6zg\u00fcven sorunu<\/th>\n<th>Sosyal kayg\u0131<\/th>\n<th>Depresif belirti<\/th>\n<\/tr>\n<tr>\n<td>Temel kayg\u0131<\/td>\n<td>Kendine dair olumsuz de\u011ferlendirme<\/td>\n<td>Ba\u015fkalar\u0131n\u0131n olumsuz yarg\u0131s\u0131<\/td>\n<td>Enerji ve ilgi kayb\u0131<\/td>\n<\/tr>\n<tr>\n<td>Yayg\u0131n alan<\/td>\n<td>\u00c7o\u011fu ya\u015fam alan\u0131<\/td>\n<td>Toplumsal ortamlar ve konu\u015fma<\/td>\n<td>G\u00fcnl\u00fck i\u015flevlerin tamam\u0131<\/td>\n<\/tr>\n<tr>\n<td>Ka\u00e7\u0131nma bi\u00e7imi<\/td>\n<td>Denememe ve erteleme<\/td>\n<td>Konu\u015fma ve g\u00f6r\u00fcnme durumlar\u0131ndan ka\u00e7\u0131nma<\/td>\n<td>\u0130nisiyatif ve sosyal temas\u0131n azalmas\u0131<\/td>\n<\/tr>\n<tr>\n<td>Uzmana gitme e\u015fi\u011fi<\/td>\n<td>Kal\u0131c\u0131ysa ve i\u015flevi bozuyorsa<\/td>\n<td>\u0130\u015f ya da okul i\u015fleyi\u015fini bozuyorsa<\/td>\n<td>\u0130ki haftadan uzun s\u00fcr\u00fcyorsa ya da uyku ve i\u015ftah de\u011fi\u015ftiyse<\/td>\n<\/tr>\n<\/table><\/figure>\n<p><a id=\"ksa-oz-kontrol\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kisa_oz_kontrol\"><\/span>K\u0131sa \u00f6z kontrol<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Kayg\u0131 yaln\u0131zca belirli bir ortamda m\u0131 \u00e7\u0131k\u0131yor, yoksa i\u015f, uyku, i\u015ftah ve ilgi alanlar\u0131nda da m\u0131 var? Yaln\u0131zca toplant\u0131 ve tan\u0131\u015fma zor geliyorsa sosyal kayg\u0131 \u00e7er\u00e7evesine, yani <a href=\"https:\/\/www.healmeup.com\/blog\/sosyal-anksiyete-nedir\/\">sosyal anksiyete<\/a> ayr\u0131m\u0131na bak. Uyku, i\u015ftah ve zevk al\u0131nan i\u015fler de de\u011fi\u015ftiyse depresif belirti e\u015fi\u011fini ciddiye al. Bu sorular tan\u0131 koymaz. Hangi y\u00f6ntemin sana uydu\u011funu se\u00e7mene yarar.<\/p>\n<p><a id=\"dusunce-kaydyla-olumsuz-inanclar-olcmek\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dusunce_Kaydiyla_Olumsuz_Inanclari_Olcmek\"><\/span>D\u00fc\u015f\u00fcnce Kayd\u0131yla Olumsuz \u0130nan\u00e7lar\u0131 \u00d6l\u00e7mek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Kay\u0131t, \u201cdaha olumlu d\u00fc\u015f\u00fcn\u201d telkini de\u011fildir. D\u00fc\u015f\u00fcnceyi kelimesi kelimesine yaz\u0131p ona bir puan verirsin, sonra kan\u0131tla kar\u015f\u0131la\u015ft\u0131r\u0131rs\u0131n. Puan \u00e7o\u011fu ki\u015fide s\u0131f\u0131ra inmez. Belirgin bi\u00e7imde d\u00fc\u015fmesi yeterlidir.<\/p>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/10\/how-to-overcome-insecurity-thought-record.jpg\" alt=\"D\u00fc\u015f\u00fcnce kayd\u0131 ile olumsuz inan\u00e7lar\u0131 \u00f6l\u00e7meyi ve de\u011fi\u015ftirmeyi g\u00f6steren d\u00f6rt ad\u0131ml\u0131 bir psikolojik y\u00f6ntem infografi\u011fi.\" \/><\/figure><\/p>\n<p><a id=\"alt-adm\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Alti_adim\"><\/span>Alt\u0131 ad\u0131m<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><strong>D\u00fc\u015f\u00fcnceyi yaz ve puanla.<\/strong> \u201cYetersizim\u201d ya da \u201cHata yaparsam reddedilirim\u201d c\u00fcmlesine 0 ile 100 aras\u0131 inan\u00e7 puan\u0131 ver. \u00d6rnek: toplant\u0131 \u00f6ncesi 80.<\/li>\n<li><strong>Tetikleyiciyi kaydet.<\/strong> S\u00f6z almadan hemen \u00f6nce, mesaj cevab\u0131 beklerken ya da s\u0131n\u0131fta parmak kald\u0131rmadan \u00f6nce. Yer ve an net olsun.<\/li>\n<li><strong>Duygu ve bedeni yaz.<\/strong> G\u00f6\u011f\u00fcste s\u0131k\u0131\u015fma, s\u0131cak basmas\u0131, sesin incelmesi. Kayg\u0131ya 0 ile 10 aras\u0131 puan ver. \u00d6rnek: 7.<\/li>\n<li><strong>Kan\u0131t\u0131 ikiye ay\u0131r.<\/strong> Destekleyenler: ge\u00e7en ay bir sunumda tak\u0131ld\u0131n. \u00c7\u00fcr\u00fctenler: ayn\u0131 ekip yaz\u0131l\u0131 \u00f6nerini kabul etti.<\/li>\n<li><strong>Alternatif c\u00fcmle kur.<\/strong> \u201cSessiz kald\u0131m, \u00e7\u00fcnk\u00fc odadaki herkes sessizdi\u201d gibi. Bu, kendine yalan s\u00f6ylemek de\u011fil. Tek a\u00e7\u0131klamay\u0131 gev\u015fetmek.<\/li>\n<li><strong>Ayn\u0131 d\u00fc\u015f\u00fcnceyi yeniden puanla.<\/strong> 80, 55&#039;e indiyse kay\u0131t i\u015fini g\u00f6rm\u00fc\u015ft\u00fcr. 80&#039;de kald\u0131ysa kan\u0131t s\u00fctunu zay\u0131f demektir, c\u00fcmleyi \u015fi\u015firme.<\/li>\n<\/ol>\n<p>Bu s\u0131ra, <a href=\"https:\/\/www.healmeup.com\/blog\/bilissel-davranisci-terapi-nedir-nasil-uygulanir\/\">bili\u015fsel davran\u0131\u015f\u00e7\u0131 terapi<\/a> uygulamalar\u0131nda d\u00fc\u015f\u00fcnce, duygu ve davran\u0131\u015f\u0131 birlikte izlemeye benzer. Kay\u0131t tek ba\u015f\u0131na yeni bir deneyim \u00fcretmez. Sonraki ad\u0131m, k\u00fc\u00e7\u00fck bir davran\u0131\u015f denemesidir.<\/p>\n<p>\u0130zmir&#039;de y\u00fcr\u00fct\u00fclen ergen \u00e7al\u0131\u015fmas\u0131nda 711 \u00f6\u011frenci taranm\u0131\u015f, \u00f6l\u00e7\u00fctleri kar\u015f\u0131layan 44 \u00f6\u011frenci tedavi ve kontrol gruplar\u0131na ayr\u0131lm\u0131\u015ft\u0131r. <a href=\"https:\/\/www.turkpsikiyatri.com\/PDF\/C21S1\/en\/03.pdf\" target=\"_blank\" rel=\"noopener\">T\u00fcrk Psikiyatri Dergisi&#039;nde yay\u0131mlanan bu \u00e7al\u0131\u015fma<\/a>, bili\u015fsel-davran\u0131\u015f\u00e7\u0131 grup terapisi sonras\u0131nda sosyal kayg\u0131 ve bili\u015fsel de\u011ferlendirme \u00f6l\u00e7\u00fcmlerinde anlaml\u0131 grup-zaman etkileri bildirmi\u015f, etki b\u00fcy\u00fckl\u00fcklerini yakla\u015f\u0131k <strong>\u03b7\u00b2=0,15<\/strong> ve <strong>\u03b7\u00b2=0,16<\/strong> olarak vermi\u015ftir. Sonu\u00e7, telkinden \u00e7ok ka\u00e7\u0131nman\u0131n azalmas\u0131na ve yeni deneyime ba\u011fl\u0131d\u0131r.<\/p>\n<p>K\u0131sa bir kay\u0131t \u00f6rne\u011fini sesli anlatan \u015fu video, ad\u0131mlar\u0131 ka\u011f\u0131da d\u00f6kmeyi kolayla\u015ft\u0131r\u0131r.<\/p>\n<iframe width=\"100%\" style=\"aspect-ratio: 16 \/ 9\" src=\"https:\/\/www.youtube.com\/embed\/g-VVNfg2lHw\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen><\/iframe>\n\n<p>Yayg\u0131n hata, kan\u0131t aramadan olumlu c\u00fcmle tekrarlamak ve tek bir olumsuz olay\u0131 t\u00fcm haftaya yaymakt\u0131r. \u201cBir kez tak\u0131ld\u0131m, demek ki hi\u00e7 konu\u015famam\u201d genellemesidir. Haftada \u00fc\u00e7 ila be\u015f kay\u0131t, e\u011filimi g\u00f6rmek i\u00e7in yeterlidir. Belirgin depresyon, yo\u011fun panik, travma belirtileri ya da i\u015flev kayb\u0131 varsa kayd\u0131 b\u0131rak\u0131p lisansl\u0131 bir ruh sa\u011fl\u0131\u011f\u0131 uzman\u0131na ba\u015fvur.<\/p>\n<p><a id=\"kademeli-sosyal-deneylerle-kacnmay-azaltmak\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Kademeli_Sosyal_Deneylerle_Kacinmayi_Azaltmak\"><\/span>Kademeli Sosyal Deneylerle Ka\u00e7\u0131nmay\u0131 Azaltmak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ka\u00e7\u0131nma bazen \u00e7ok s\u0131radan durur. Toplant\u0131da s\u00fcrekli telefona bakars\u0131n, ezber c\u00fcmleleri i\u00e7inden tekrarlars\u0131n, s\u00f6z s\u0131ras\u0131 gelince \u201csonra yazar\u0131m\u201d dersin. Bu davran\u0131\u015flar kayg\u0131y\u0131 o an d\u00fc\u015f\u00fcr\u00fcr, ertesi toplant\u0131da ayn\u0131 donmay\u0131 b\u00fcy\u00fct\u00fcr.<\/p>\n<p>Merdiven, en kolay g\u00f6revden ba\u015flar. Her basamaktan \u00f6nce beklenen kayg\u0131y\u0131 0 ile 10 aras\u0131 yaz, g\u00f6rev bitince ger\u00e7ekle\u015fen kayg\u0131y\u0131 yan\u0131na koy. Ba\u015far\u0131, kayg\u0131n\u0131n s\u0131f\u0131rlanmas\u0131 de\u011fil, g\u00f6revin tamamlanmas\u0131d\u0131r.<\/p>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/10\/how-to-overcome-insecurity-personal-growth.jpg\" alt=\"Ki\u015fisel geli\u015fimi ve \u00f6zg\u00fcven kazanma yolculu\u011funu temsil eden basamaklar \u015feklinde ilerleyen motive edici bir ill\u00fcstrasyon g\u00f6rseli.\" \/><\/figure><\/p>\n\n<figure class=\"wp-block-table\"><table><tr>\n<th>Basamak<\/th>\n<th>\u00d6rnek g\u00f6rev<\/th>\n<th>Hedef davran\u0131\u015f<\/th>\n<th>Tamamlanma \u00f6l\u00e7\u00fct\u00fc<\/th>\n<\/tr>\n<tr>\n<td>1<\/td>\n<td>G\u00f6z temas\u0131 kurup selam vermek<\/td>\n<td>K\u0131sa ve net selamla\u015fmak<\/td>\n<td>\u00dc\u00e7 kez tekrarland\u0131<\/td>\n<\/tr>\n<tr>\n<td>2<\/td>\n<td>Kom\u015fu ya da kasiyerle k\u0131sa sohbet<\/td>\n<td>Bir soru sorup dinlemek<\/td>\n<td>Konu\u015fma iki dakikadan uzun s\u00fcrd\u00fc<\/td>\n<\/tr>\n<tr>\n<td>3<\/td>\n<td>Toplant\u0131da tek c\u00fcmle s\u00f6ylemek<\/td>\n<td>Bir fikri k\u0131saca ifade etmek<\/td>\n<td>G\u00f6rev s\u0131ras\u0131nda ka\u00e7\u0131\u015f davran\u0131\u015f\u0131 yok<\/td>\n<\/tr>\n<tr>\n<td>4<\/td>\n<td>Bir \u00f6neri i\u00e7in geri bildirim istemek<\/td>\n<td>Do\u011frudan istemek<\/td>\n<td>Geri bildirim al\u0131nd\u0131 ya da reddedildi, ikisi de say\u0131ld\u0131<\/td>\n<\/tr>\n<tr>\n<td>5<\/td>\n<td>Grup sunumunda k\u0131sa bir soruya cevap vermek<\/td>\n<td>Cevab\u0131 tamamlamak<\/td>\n<td>Cevap bitirildi, m\u00fckemmellik aranmad\u0131<\/td>\n<\/tr>\n<\/table><\/figure>\n<p>Beklenen kayg\u0131 6, ger\u00e7ekle\u015fen kayg\u0131 4 \u00e7\u0131kt\u0131ysa merdiven \u00e7al\u0131\u015f\u0131yor demektir. Ger\u00e7ekle\u015fen daha y\u00fcksekse basama\u011f\u0131 k\u00fc\u00e7\u00fclt, atlama.<\/p>\n<p>T\u00fcrkiye&#039;de bir devlet \u00fcniversitesindeki <strong>18 \u00f6\u011frenciyle<\/strong> yap\u0131lan randomize pilot \u00e7al\u0131\u015fmada kat\u0131l\u0131mc\u0131lar dokuzar ki\u015filik gruplara ayr\u0131lm\u0131\u015f, m\u00fcdahale grubu alt\u0131 oturumluk \u00e7evrim i\u00e7i program alm\u0131\u015ft\u0131r. <a href=\"https:\/\/jcbpr.org\/storage\/upload\/pdfs\/1756120312-en.pdf\" target=\"_blank\" rel=\"noopener\">Journal of Cognitive Behavioral Psychotherapy and Research&#039;te yay\u0131mlanan bu pilot<\/a>, sosyal kayg\u0131 ve otomatik d\u00fc\u015f\u00fcncelerin azald\u0131\u011f\u0131n\u0131, \u00f6z-\u015fefkatin artt\u0131\u011f\u0131n\u0131 bildirmi\u015ftir. Ayn\u0131 kaynakta ruhsal bozukluklar\u0131n 12 ayl\u0131k yayg\u0131nl\u0131\u011f\u0131 <strong>%23,9<\/strong>, anksiyete bozukluklar\u0131n\u0131nki <strong>%17,2<\/strong> olarak verilmi\u015ftir. On sekiz ki\u015filik \u00f6rneklem bir ba\u015far\u0131 oran\u0131n\u0131n t\u00fcm \u00fclkeye genellenmesine izin vermez.<\/p>\n<p><a id=\"oturumlarn-iskeleti\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Oturumlarin_iskeleti\"><\/span>Oturumlar\u0131n iskeleti<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0130lk oturumda hedef davran\u0131\u015f ve ba\u015flang\u0131\u00e7 puan\u0131 belirlenir. Sonrakilerde d\u00fc\u015f\u00fcnce kayd\u0131, bili\u015fsel yeniden yap\u0131land\u0131rma, kademeli maruziyet ve \u00f6z-\u015fefkatli i\u00e7 konu\u015fma yap\u0131l\u0131r. Her oturumda 0 ile 10 kayg\u0131 puan\u0131, biten g\u00f6rev say\u0131s\u0131 ve ka\u00e7\u0131nma izlenir. Son oturumda kazan\u0131mlar bir eylem plan\u0131na yaz\u0131l\u0131r.<\/p>\n<p>\u0130ki hata merdiveni bozar. Basamaklar\u0131 \u00e7ok h\u0131zl\u0131 t\u0131rmanmak ve maruziyeti yaln\u0131zca mesajla\u015fmayla s\u0131n\u0131rlamak. Yaz\u0131\u015fmada rahat olman, y\u00fcz y\u00fcze basama\u011f\u0131n bitti\u011fi anlam\u0131na gelmez. Klinik d\u00fczeyde sosyal anksiyete ya da depresyon varsa ki\u015fisel geli\u015fim i\u00e7eri\u011fi yetmeyebilir. \u00d6l\u00e7ek kullanmadan \u201cd\u00fczeldim\u201d deme ve kriz belirtisinde \u00e7evrim i\u00e7i \u00f6z-yard\u0131m\u0131 s\u00fcrd\u00fcrme.<\/p>\n<p><a id=\"gunluk-alskanlklar-ve-dijital-snrlar\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Gunluk_Aliskanliklar_ve_Dijital_Sinirlar\"><\/span>G\u00fcnl\u00fck Al\u0131\u015fkanl\u0131klar ve Dijital S\u0131n\u0131rlar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Toplant\u0131da tek c\u00fcmle kurup susan ki\u015fi, ak\u015fam telefonda saatlerce kayd\u0131rma yapar. Ekran, \u00f6zg\u00fcveni \u00e7o\u011fu zaman y\u00fcz y\u00fcze ortamdan daha s\u0131k zorlar. Foto\u011fraf, filtre ve be\u011feni say\u0131s\u0131 &quot;yeterli miyim&quot; sorusunu g\u00fcn boyu a\u00e7\u0131k tutar. Sorun her yerde ayn\u0131 da g\u00f6r\u00fcnmez: yaz\u0131\u015fmada rahat olup kamerada donan ki\u015fi ile sosyal medyada sessiz kal\u0131p i\u015f yerinde konu\u015fabilen ki\u015fi, ayn\u0131 s\u0131n\u0131ra ihtiya\u00e7 duymaz. \u00d6nce \u00f6zg\u00fcvensizli\u011fin sende nerede belirdi\u011fini bul, s\u0131n\u0131r\u0131 oraya koy.<\/p>\n<p>T\u00fcrkiye&#039;de <strong>2.222 ortaokul \u00f6\u011frencisiyle<\/strong> yap\u0131lan ara\u015ft\u0131rmada \u00f6zsayg\u0131 ile sosyal g\u00f6r\u00fcn\u00fc\u015f kayg\u0131s\u0131 aras\u0131nda her iki cinsiyette de anlaml\u0131 ve negatif bir ili\u015fki bulunmu\u015ftur. <a href=\"https:\/\/eric.ed.gov\/?id=ED559714\" target=\"_blank\" rel=\"noopener\">ERIC kayd\u0131ndaki bu \u00e7al\u0131\u015fma<\/a>, \u00f6zsayg\u0131 d\u00fc\u015ft\u00fck\u00e7e g\u00f6r\u00fcn\u00fc\u015fe ili\u015fkin sosyal kayg\u0131n\u0131n artma e\u011filiminde oldu\u011funu g\u00f6sterir. Sosyal medya gen\u00e7ler aras\u0131nda giderek yayg\u0131nla\u015ft\u0131k\u00e7a bu ili\u015fki, ekran ba\u015f\u0131nda ge\u00e7en saatleri de s\u0131radan bir g\u00fcndelik kayg\u0131 alan\u0131na d\u00f6n\u00fc\u015ft\u00fcr\u00fcr.<\/p>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/10\/how-to-overcome-insecurity-social-media-boundaries.jpg\" alt=\"G\u00fcnl\u00fck al\u0131\u015fkanl\u0131klar ve dijital s\u0131n\u0131rlar\u0131 belirlemek i\u00e7in sosyal medya kullan\u0131m\u0131n\u0131 y\u00f6netmeye dair ipu\u00e7lar\u0131n\u0131 g\u00f6steren bilgilendirici g\u00f6rsel.\" \/><\/figure><\/p>\n<p><a id=\"bu-hafta-uygulanacak-liste\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bu_hafta_uygulanacak_liste\"><\/span>Bu hafta uygulanacak liste<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>Takip listesi:<\/strong> Haftada bir kez g\u00f6zden ge\u00e7ir, seni yoran hesaplar\u0131 sessize al. Ak\u0131\u015f\u0131 sen se\u00e7ti\u011finde k\u0131yas malzemesi azal\u0131r.<\/li>\n<li><strong>Payla\u015f\u0131m niyeti:<\/strong> Foto\u011fraf atmadan \u00f6nce &quot;ne bekliyorum?&quot; diye bir c\u00fcmle yaz. Beklentiyi g\u00f6rmek, onay arama davran\u0131\u015f\u0131n\u0131 fark edilir k\u0131lar.<\/li>\n<li><strong>Be\u011feni kontrol\u00fc:<\/strong> Say\u0131y\u0131 dakikalar i\u00e7inde tekrar tekrar a\u00e7ma. Bir kez bak, uygulamay\u0131 kapat. Her kontrol, de\u011feri d\u0131\u015far\u0131dan \u00f6l\u00e7me al\u0131\u015fkanl\u0131\u011f\u0131n\u0131 besler.<\/li>\n<li><strong>Ekrans\u0131z ak\u015fam:<\/strong> 30 dakika telefonsuz zaman ay\u0131r. Uyku \u00f6ncesi kayd\u0131rma, ertesi g\u00fcnk\u00fc kayg\u0131y\u0131 besler.<\/li>\n<li><strong>K\u0131yas notu:<\/strong> Ba\u015fkas\u0131yla k\u0131yaslad\u0131\u011f\u0131n an\u0131 tek sat\u0131r yaz. D\u00f6ng\u00fcy\u00fc g\u00f6r\u00fcn\u00fcr k\u0131lmak, onu kesmenin ilk ad\u0131m\u0131d\u0131r.<\/li>\n<li><strong>Kamera denemesi:<\/strong> G\u00f6r\u00fcnt\u00fcl\u00fc g\u00f6r\u00fc\u015fmede kameray\u0131 tek bir c\u00fcmle boyunca a\u00e7. K\u00fc\u00e7\u00fck dozda temas, ka\u00e7\u0131nmay\u0131 k\u0131rmaya yeter.<\/li>\n<\/ul>\n<p>\u00dc\u00e7 dayanak daha ekle. D\u00fczenli uyku, ertesi g\u00fcnk\u00fc tetikleyiciye daha az yorgun girmeni sa\u011flar. K\u0131sa bir y\u00fcr\u00fcy\u00fc\u015f ya da esneme, bedendeki gerginli\u011fi toplant\u0131dan \u00f6nce d\u00fc\u015f\u00fcr\u00fcr. G\u00fcn sonunda biten tek bir i\u015fi yazmak, \u00f6zsayg\u0131y\u0131 g\u00f6r\u00fcn\u00fc\u015ften \u00e7ok yapt\u0131\u011f\u0131n i\u015fe ba\u011flar.<\/p>\n<blockquote>\n<p>Bu al\u0131\u015fkanl\u0131klar sorunu tek ba\u015f\u0131na \u00e7\u00f6zmez. Kay\u0131t ve sosyal g\u00f6revlerin alt\u0131na dayanak koyar.<\/p>\n<\/blockquote>\n<p>\u0130ki hafta \u00f6l\u00e7. Her ak\u015fam \u00fc\u00e7 sat\u0131r yaz: ekranda ge\u00e7en s\u00fcre, k\u0131yas an\u0131n\u0131n say\u0131s\u0131, kamera ya da payla\u015f\u0131m denemesinin olup olmad\u0131\u011f\u0131. \u0130kinci haftan\u0131n sonunda k\u0131yas say\u0131s\u0131 d\u00fc\u015fmediyse yeni yasak ekleme, ayn\u0131 s\u0131n\u0131rlar\u0131 bir hafta daha s\u00fcrd\u00fcr. Al\u0131\u015fkanl\u0131k tekrarla oturur; s\u0131k s\u0131k kural de\u011fi\u015ftirmek, hangi s\u0131n\u0131r\u0131n i\u015fe yarad\u0131\u011f\u0131n\u0131 g\u00f6rmeni engeller.<\/p>\n<p><a id=\"uzmana-ne-zaman-gidilir-ve-nasl-secilir\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Uzmana_Ne_Zaman_Gidilir_ve_Nasil_Secilir\"><\/span>Uzmana Ne Zaman Gidilir ve Nas\u0131l Se\u00e7ilir<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Yard\u0131m istemek, \u00e7o\u011fu ki\u015fi i\u00e7in en zor ad\u0131m olur. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10649634\/\" target=\"_blank\" rel=\"noopener\">T\u00dc\u0130K 2022 T\u00fcrkiye Sa\u011fl\u0131k Ara\u015ft\u0131rmas\u0131 verilerini kullanan bir \u00e7al\u0131\u015fma<\/a>, son bir y\u0131l i\u00e7inde bireylerin <strong>%2,4<\/strong>\u2019\u00fcn\u00fcn psikolo\u011fa, <strong>%0,8<\/strong>\u2019inin psikoterapiste ve <strong>%4,2<\/strong>\u2019sinin psikiyatra ba\u015fvurdu\u011funu raporlam\u0131\u015ft\u0131r. Ayn\u0131 derleme, 14 ara\u015ft\u0131rmay\u0131 tarayarak t\u0131bbi tedavi d\u0131\u015f\u0131 yard\u0131m araman\u0131n kad\u0131nlarda, e\u011fitim d\u00fczeyi d\u00fc\u015f\u00fck ki\u015filerde ve k\u0131rsal b\u00f6lgelerde daha s\u0131k g\u00f6r\u00fcld\u00fc\u011f\u00fcn\u00fc, geleneksel ve dinsel y\u00f6ntemlere ba\u015fvurman\u0131n yayg\u0131n oldu\u011funu belirtmi\u015ftir. D\u00fc\u015f\u00fck ba\u015fvuru, sorunun hafif oldu\u011fu anlam\u0131na gelmez.<\/p>\n<p>\u00dc\u00e7 i\u015faretten biri varsa plan\u0131 yaln\u0131z s\u00fcrd\u00fcrme. Belirtiler iki haftadan uzun s\u00fcr\u00fcyorsa, i\u015f ya da okul i\u015fleyi\u015fi bozuluyorsa, ka\u00e7\u0131nma ya\u015fam alan\u0131n\u0131 daralt\u0131yorsa lisansl\u0131 bir uzmana git. Karar vermeden \u00f6nce <a href=\"https:\/\/www.healmeup.com\/blog\/psikolojik-destek-almali-miyim\/\">psikolojik destek almal\u0131 m\u0131y\u0131m<\/a> sorusunu bu \u00fc\u00e7 i\u015faretle yan yana koy.<\/p>\n<p><a id=\"secerken-baklacaklar\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Secerken_bakilacaklar\"><\/span>Se\u00e7erken bak\u0131lacaklar<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>Belge:<\/strong> Mezuniyet ve varsa \u00e7al\u0131\u015fma izni kontrol edilmi\u015f bir uzman se\u00e7.<\/li>\n<li><strong>Alan:<\/strong> \u00d6zg\u00fcven, ergenlik, sosyal kayg\u0131 gibi \u00e7al\u0131\u015ft\u0131\u011f\u0131 konular profilde yazs\u0131n.<\/li>\n<li><strong>Ko\u015fullar:<\/strong> \u00dccret, s\u00fcre ve iptal kural\u0131n\u0131 ilk g\u00f6r\u00fc\u015fmeden \u00f6nce netle\u015ftir.<\/li>\n<li><strong>Gizlilik ve bi\u00e7im:<\/strong> Yaz\u0131l\u0131, sesli ya da g\u00f6r\u00fcnt\u00fcl\u00fc g\u00f6r\u00fc\u015fmeden hangisinin sana uydu\u011funu sor.<\/li>\n<li><strong>\u00d6n g\u00f6r\u00fc\u015fme:<\/strong> Devam etmeden \u00f6nce k\u0131sa bir uyum g\u00f6r\u00fc\u015fmesi iste.<\/li>\n<\/ul>\n<p>Psikolog, de\u011ferlendirme ve g\u00f6r\u00fc\u015fme y\u00fcr\u00fct\u00fcr. Klinik psikolog, klinik yetkinlikle psikoterapi \u00e7al\u0131\u015f\u0131r. Psikolojik dan\u0131\u015fman, geli\u015fim ve uyum konular\u0131nda rehberlik eder. \u0130la\u00e7 de\u011ferlendirmesi gerekiyorsa psikiyatrist devreye girer. Roller birbirinin yerine ge\u00e7mez.<\/p>\n<p>\u00d6zg\u00fcven sorunlar\u0131 ve ergenlik d\u00f6neminde \u00e7al\u0131\u015fan psikolog Furkan Yanarate\u015f, lisans e\u011fitimini \u0130stanbul \u00dcniversitesi Edebiyat Fak\u00fcltesi Psikoloji b\u00f6l\u00fcm\u00fcnde tamamlayarak psikolog unvan\u0131n\u0131 alm\u0131\u015ft\u0131r. Platformumuzdaki \u00fccretsiz 15 dakikal\u0131k \u00f6n g\u00f6r\u00fc\u015fmede uzman uyumunu de\u011ferlendirebilirsin. Acil kriz ve acil psikolojik m\u00fcdahale bu g\u00f6r\u00fc\u015fmenin kapsam\u0131 d\u0131\u015f\u0131ndad\u0131r. B\u00f6yle bir durumda bulundu\u011fun yerdeki acil sa\u011fl\u0131k hizmetine ba\u015fvur.<\/p>\n<p>Bu hafta tek bir ad\u0131m yeter. Bir \u00f6n g\u00f6r\u00fc\u015fme planla ya da g\u00fcvendi\u011fin bir yak\u0131n\u0131na \u201cbu konuda destek istiyorum\u201d de.<\/p>\n<hr>\n<p>Healmeup, \u00f6zg\u00fcven ve kayg\u0131 gibi konularda lisansl\u0131 psikolog, klinik psikolog ve psikolojik dan\u0131\u015fmanlarla yaz\u0131l\u0131, sesli veya g\u00f6r\u00fcnt\u00fcl\u00fc g\u00f6r\u00fc\u015fme kurman\u0131 sa\u011flayan bir arac\u0131l\u0131k platformudur. Uzman profillerini inceleyebilir, 15 dakikal\u0131k \u00fccretsiz \u00f6n g\u00f6r\u00fc\u015fmeyle uyumu g\u00f6rebilir ve sana uygun saati se\u00e7ebilirsin. Kendi h\u0131z\u0131nda bir ad\u0131m atmak istersen <a href=\"https:\/\/www.healmeup.com\">Healmeup<\/a> \u00fczerinden bir \u00f6n g\u00f6r\u00fc\u015fme planlayabilirsin.<\/p>\n","protected":false},"excerpt":{"rendered":"Toplant\u0131 a\u00e7\u0131ld\u0131, s\u0131ra sana geldi ve c\u00fcmlenin ortas\u0131nda sesin inceldi. Ayn\u0131 g\u00fcn yaz\u0131\u015f\u0131rken rahat cevap veriyorsun, ak\u015fam sosyal&hellip;","protected":false},"author":1,"featured_media":7195,"comment_status":"closed","ping_status":"","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":[296,295,294,293,281],"class_list":{"0":"post-7196","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-genel","8":"tag-ozguven-egzersizleri","9":"tag-ozguven-eksikligi","10":"tag-ozguven-nasil-kazanilir","11":"tag-ozguvensizlik-nasil-yenilir","12":"tag-sosyal-kaygi","13":"cs-entry","14":"cs-video-wrap"},"_links":{"self":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/7196","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=7196"}],"version-history":[{"count":1,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/7196\/revisions"}],"predecessor-version":[{"id":7200,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/7196\/revisions\/7200"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/media\/7195"}],"wp:attachment":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/media?parent=7196"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/categories?post=7196"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/tags?post=7196"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}