{"id":7245,"date":"2026-11-02T10:05:13","date_gmt":"2026-11-02T07:05:13","guid":{"rendered":"https:\/\/www.healmeup.com\/blog\/oz-sefkat-nedir\/"},"modified":"2026-11-02T10:05:28","modified_gmt":"2026-11-02T07:05:28","slug":"oz-sefkat-nedir","status":"publish","type":"post","link":"https:\/\/www.healmeup.com\/blog\/oz-sefkat-nedir\/","title":{"rendered":"\u00d6z \u015fefkat nedir ve nas\u0131l geli\u015ftirilir"},"content":{"rendered":"<p>\u00d6z \u015fefkat, ba\u015far\u0131s\u0131zl\u0131k veya yetersizlik an\u0131nda kendinizi sert\u00e7e yarg\u0131lamak yerine kendinize anlay\u0131\u015fla, ya\u015fad\u0131\u011f\u0131n\u0131z g\u00fc\u00e7l\u00fc\u011f\u00fc ortak insanl\u0131k deneyiminin par\u00e7as\u0131 g\u00f6rerek ve duygular\u0131n\u0131z\u0131 dengeli bi\u00e7imde fark ederek yakla\u015fmakt\u0131r.<\/p>\n<p>Az \u00f6nce g\u00f6nderdi\u011finiz bir mesaj\u0131 tekrar okuyup fazla sert yazd\u0131\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcnd\u00fcn\u00fcz belki. Ya da yeti\u015fmeyen bir i\u015fin ard\u0131ndan, yapt\u0131\u011f\u0131n\u0131z hatadan \u00e7ok nas\u0131l biri oldu\u011funuzu sorgulamaya ba\u015flad\u0131n\u0131z. B\u00f6yle bir anda ihtiyac\u0131n\u0131z olan \u015fey, her \u015feyi do\u011fru yapt\u0131\u011f\u0131n\u0131za inanmak de\u011fil, <strong>yanl\u0131\u015f\u0131 g\u00f6rebilirken kendinizi a\u015fa\u011f\u0131lamamay\u0131 \u00f6\u011frenmektir<\/strong>.<\/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\/oz-sefkat-nedir\/#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\/oz-sefkat-nedir\/#Oz_sefkat_nedir_ve_neden_ise_yarar\" >\u00d6z \u015fefkat nedir ve neden i\u015fe yarar<\/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\/oz-sefkat-nedir\/#Arkadasiniza_gosterdiginiz_anlayisi_kendinize_yoneltmek\" >Arkada\u015f\u0131n\u0131za g\u00f6sterdi\u011finiz anlay\u0131\u015f\u0131 kendinize y\u00f6neltmek<\/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\/oz-sefkat-nedir\/#Oz_sefkatin_uc_bileseni_ve_oz_saygi_ile_oz_elestiriden_farki\" >\u00d6z \u015fefkatin \u00fc\u00e7 bile\u015feni ve \u00f6z sayg\u0131 ile \u00f6z ele\u015ftiriden fark\u0131<\/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\/oz-sefkat-nedir\/#Nezaket_sorumlulugu_ortadan_kaldirmaz\" >Nezaket, sorumlulu\u011fu ortadan kald\u0131rmaz<\/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\/oz-sefkat-nedir\/#Pohpohlama_ile_sefkatli_degerlendirmeyi_ayirmak\" >Pohpohlama ile \u015fefkatli de\u011ferlendirmeyi ay\u0131rmak<\/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\/oz-sefkat-nedir\/#Oz_saygi_ve_yapici_oz_elestiri_nerede_durur\" >\u00d6z sayg\u0131 ve yap\u0131c\u0131 \u00f6z ele\u015ftiri nerede durur<\/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\/oz-sefkat-nedir\/#Turkiyede_oz_sefkat_nasil_olculur\" >T\u00fcrkiye&#039;de \u00f6z \u015fefkat nas\u0131l \u00f6l\u00e7\u00fcl\u00fcr<\/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\/oz-sefkat-nedir\/#Puani_etiket_degil_kendini_anlama_araci_olarak_okumak\" >Puan\u0131 etiket de\u011fil, kendini anlama arac\u0131 olarak okumak<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.healmeup.com\/blog\/oz-sefkat-nedir\/#Destek_ihtiyacini_toplam_puana_baglamamak\" >Destek ihtiyac\u0131n\u0131 toplam puana ba\u011flamamak<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.healmeup.com\/blog\/oz-sefkat-nedir\/#Gunluk_hayatta_oz_sefkat_gelistirme_adimlari\" >G\u00fcnl\u00fck hayatta \u00f6z \u015fefkat geli\u015ftirme ad\u0131mlar\u0131<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.healmeup.com\/blog\/oz-sefkat-nedir\/#Kisa_bir_yazma_rutini\" >K\u0131sa bir yazma rutini<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.healmeup.com\/blog\/oz-sefkat-nedir\/#Ayni_yaklasimi_farkli_durumlara_uyarlamak\" >Ayn\u0131 yakla\u015f\u0131m\u0131 farkl\u0131 durumlara uyarlamak<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.healmeup.com\/blog\/oz-sefkat-nedir\/#Oz_sefkat_herkeste_ayni_mi_hissedilir\" >\u00d6z \u015fefkat herkeste ayn\u0131 m\u0131 hissedilir<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.healmeup.com\/blog\/oz-sefkat-nedir\/#Ogrenci_bulgularini_herkese_uyarlamamak\" >\u00d6\u011frenci bulgular\u0131n\u0131 herkese uyarlamamak<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.healmeup.com\/blog\/oz-sefkat-nedir\/#Rahatsizligin_neyle_ilgili_oldugunu_fark_etmek\" >Rahats\u0131zl\u0131\u011f\u0131n neyle ilgili oldu\u011funu fark etmek<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.healmeup.com\/blog\/oz-sefkat-nedir\/#Ne_zaman_profesyonel_destek_aramalisiniz\" >Ne zaman profesyonel destek aramal\u0131s\u0131n\u0131z<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.healmeup.com\/blog\/oz-sefkat-nedir\/#Gunluk_yasami_etkileyen_isaretler\" >G\u00fcnl\u00fck ya\u015fam\u0131 etkileyen i\u015faretler<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.healmeup.com\/blog\/oz-sefkat-nedir\/#Uzman_gorusmesine_hazirlanmak\" >Uzman g\u00f6r\u00fc\u015fmesine haz\u0131rlanmak<\/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=\"#oz-sefkat-nedir-ve-neden-ise-yarar\">\u00d6z \u015fefkat nedir ve neden i\u015fe yarar<\/a><ul>\n<li><a href=\"#arkadasnza-gosterdiginiz-anlays-kendinize-yoneltmek\">Arkada\u015f\u0131n\u0131za g\u00f6sterdi\u011finiz anlay\u0131\u015f\u0131 kendinize y\u00f6neltmek<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#oz-sefkatin-uc-bileseni-ve-oz-sayg-ile-oz-elestiriden-fark\">\u00d6z \u015fefkatin \u00fc\u00e7 bile\u015feni ve \u00f6z sayg\u0131 ile \u00f6z ele\u015ftiriden fark\u0131<\/a><ul>\n<li><a href=\"#nezaket-sorumlulugu-ortadan-kaldrmaz\">Nezaket, sorumlulu\u011fu ortadan kald\u0131rmaz<\/a><\/li>\n<li><a href=\"#pohpohlama-ile-sefkatli-degerlendirmeyi-ayrmak\">Pohpohlama ile \u015fefkatli de\u011ferlendirmeyi ay\u0131rmak<\/a><\/li>\n<li><a href=\"#oz-sayg-ve-yapc-oz-elestiri-nerede-durur\">\u00d6z sayg\u0131 ve yap\u0131c\u0131 \u00f6z ele\u015ftiri nerede durur<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#turkiyede-oz-sefkat-nasl-olculur\">T\u00fcrkiye&#039;de \u00f6z \u015fefkat nas\u0131l \u00f6l\u00e7\u00fcl\u00fcr<\/a><ul>\n<li><a href=\"#puan-etiket-degil-kendini-anlama-arac-olarak-okumak\">Puan\u0131 etiket de\u011fil, kendini anlama arac\u0131 olarak okumak<\/a><\/li>\n<li><a href=\"#destek-ihtiyacn-toplam-puana-baglamamak\">Destek ihtiyac\u0131n\u0131 toplam puana ba\u011flamamak<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#gunluk-hayatta-oz-sefkat-gelistirme-admlar\">G\u00fcnl\u00fck hayatta \u00f6z \u015fefkat geli\u015ftirme ad\u0131mlar\u0131<\/a><ul>\n<li><a href=\"#ksa-bir-yazma-rutini\">K\u0131sa bir yazma rutini<\/a><\/li>\n<li><a href=\"#ayn-yaklasm-farkl-durumlara-uyarlamak\">Ayn\u0131 yakla\u015f\u0131m\u0131 farkl\u0131 durumlara uyarlamak<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#oz-sefkat-herkeste-ayn-m-hissedilir\">\u00d6z \u015fefkat herkeste ayn\u0131 m\u0131 hissedilir<\/a><ul>\n<li><a href=\"#ogrenci-bulgularn-herkese-uyarlamamak\">\u00d6\u011frenci bulgular\u0131n\u0131 herkese uyarlamamak<\/a><\/li>\n<li><a href=\"#rahatszlgn-neyle-ilgili-oldugunu-fark-etmek\">Rahats\u0131zl\u0131\u011f\u0131n neyle ilgili oldu\u011funu fark etmek<\/a><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"#ne-zaman-profesyonel-destek-aramalsnz\">Ne zaman profesyonel destek aramal\u0131s\u0131n\u0131z<\/a><ul>\n<li><a href=\"#gunluk-yasam-etkileyen-isaretler\">G\u00fcnl\u00fck ya\u015fam\u0131 etkileyen i\u015faretler<\/a><\/li>\n<li><a href=\"#uzman-gorusmesine-hazrlanmak\">Uzman g\u00f6r\u00fc\u015fmesine haz\u0131rlanmak<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><a id=\"oz-sefkat-nedir-ve-neden-ise-yarar\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Oz_sefkat_nedir_ve_neden_ise_yarar\"><\/span>\u00d6z \u015fefkat nedir ve neden i\u015fe yarar<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u00d6z \u015fefkat, zorland\u0131\u011f\u0131n\u0131zda kendinize destekleyici ve ger\u00e7ek\u00e7i davranabilmenizdir. Yak\u0131n bir arkada\u015f\u0131n\u0131z\u0131n i\u015f g\u00f6r\u00fc\u015fmesini ka\u00e7\u0131rd\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcn. Muhtemelen onun b\u00fct\u00fcn yeteneklerini sorgulamak yerine ne oldu\u011funu anlamaya, yeniden ileti\u015fim kurup kuramayaca\u011f\u0131n\u0131 de\u011ferlendirmeye \u00e7al\u0131\u015f\u0131rs\u0131n\u0131z.<\/p>\n<p>Ayn\u0131 durum sizin ba\u015f\u0131n\u0131za geldi\u011finde ise dikkatiniz \u00e7\u00f6z\u00fcmden uzakla\u015f\u0131p kendinizi su\u00e7lamaya kayabilir. G\u00f6r\u00fc\u015fmeyi ka\u00e7\u0131rm\u0131\u015f olman\u0131z somut bir olayd\u0131r. Buradan hi\u00e7bir i\u015fi beceremeyen biri oldu\u011funuz sonucuna ge\u00e7mek ise olay\u0131n \u00f6tesinde bir yarg\u0131d\u0131r.<\/p>\n<p><strong>\u015eefkatli yakla\u015f\u0131m, olay\u0131n \u00f6nemini k\u00fc\u00e7\u00fcltmeden bu ayr\u0131m\u0131 korur.<\/strong> \u00dcz\u00fclebilir, sorumlulu\u011funuzu kabul edebilir ve yine de kendinize hakaret etmeden ne yapaca\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcnebilirsiniz.<\/p>\n<p><a id=\"arkadasnza-gosterdiginiz-anlays-kendinize-yoneltmek\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Arkadasiniza_gosterdiginiz_anlayisi_kendinize_yoneltmek\"><\/span>Arkada\u015f\u0131n\u0131za g\u00f6sterdi\u011finiz anlay\u0131\u015f\u0131 kendinize y\u00f6neltmek<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Kristin Neff&#039;in \u00e7er\u00e7evesini g\u00fcndelik hayata \u00e7evirdi\u011finizde birbirini tamamlayan hareketler g\u00f6r\u00fcrs\u00fcn\u00fcz: zorlanmay\u0131 fark etmek, bunun yaln\u0131zca sizin ba\u015f\u0131n\u0131za gelen bir kusur olmad\u0131\u011f\u0131n\u0131 hat\u0131rlamak ve kendinize destek sunmak. \u0130\u015f g\u00f6r\u00fc\u015fmesini ka\u00e7\u0131ran ki\u015fi i\u00e7in bu, hayal k\u0131r\u0131kl\u0131\u011f\u0131n\u0131 kabul etmek, insan\u0131n hata yapabilece\u011fini hat\u0131rlamak ve g\u00f6r\u00fc\u015fmeyi yeniden planlamak i\u00e7in yazmak olabilir.<\/p>\n<p>Kendinize yakla\u015f\u0131m\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcrken, teselli eden ve teselliye ihtiya\u00e7 duyan taraf\u0131n ayn\u0131 ki\u015fi olabilece\u011fini hat\u0131rlay\u0131n.<\/p>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/11\/what-is-self-compassion-self-kindness.jpg\" alt=\"\u00dczg\u00fcn bir kad\u0131n\u0131 teselli eden kendisi ile \u00f6z \u015fefkat ve ki\u015fisel geli\u015fim s\u00fcrecini g\u00f6steren \u00e7izim g\u00f6rseli.\" \/><\/figure><\/p>\n<p>T\u00fcrkiye&#039;de kavram\u0131n akademik kar\u015f\u0131l\u0131\u011f\u0131 da bulunuyor. <a href=\"https:\/\/dergipark.org.tr\/tr\/pub\/mana\/1276099.xml\" target=\"_blank\" rel=\"noopener\">DergiPark&#039;ta yay\u0131mlanan bibliyometrik incelemede<\/a>, DergiPark, TR Dizin ve SOB\u0130AD taramas\u0131yla <strong>2007-2023 aras\u0131nda 168 ara\u015ft\u0131rma makalesi ve derleme<\/strong> belirlendi\u011fi, \u00f6rneklem da\u011f\u0131l\u0131m\u0131nda \u00e7al\u0131\u015fmalar\u0131n <strong>%49,4&#039;\u00fcn\u00fcn \u00f6\u011frencilerle, %13,1&#039;inin yeti\u015fkinlerle ve %6&#039;s\u0131n\u0131n \u00f6\u011fretmenlerle<\/strong> y\u00fcr\u00fct\u00fcld\u00fc\u011f\u00fc aktar\u0131l\u0131yor.<\/p>\n<p>\u00d6\u011frenci \u00f6rneklemlerinin a\u011f\u0131rl\u0131\u011f\u0131, T\u00fcrkiye&#039;deki bilgiyi okurken s\u0131nav bask\u0131s\u0131, akademik ba\u015far\u0131s\u0131zl\u0131k ve e\u011fitim ortam\u0131 ba\u011flam\u0131n\u0131 hesaba katmay\u0131 gerektirir. Bir \u00f6\u011frenci grubunda elde edilen sonucu, her ya\u015ftaki ki\u015finin deneyimine do\u011frudan ta\u015f\u0131mamak gerekir.<\/p>\n<blockquote>\n<p><strong>Temel ayr\u0131m:<\/strong> Kendinizi anlamak, yapt\u0131\u011f\u0131n\u0131z her \u015feyi do\u011fru bulmak de\u011fildir.<\/p>\n<\/blockquote>\n<p>\u00d6z \u015fefkati yaln\u0131zca ki\u015fisel geli\u015fim slogan\u0131 olarak de\u011fil, \u00f6l\u00e7\u00fclebilen bir psikolojik yap\u0131 olarak ele alabiliriz. Bununla birlikte onu tek ba\u015f\u0131na depresyon, anksiyete veya kriz tedavisi olarak g\u00f6rmek do\u011fru olmaz. G\u00fcndelik kullan\u0131mda \u00f6nemli olan, anlay\u0131\u015f\u0131n hangi davran\u0131\u015flarla somutla\u015ft\u0131\u011f\u0131n\u0131 ay\u0131rt edebilmektir.<\/p>\n<p><a id=\"oz-sefkatin-uc-bileseni-ve-oz-sayg-ile-oz-elestiriden-fark\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Oz_sefkatin_uc_bileseni_ve_oz_saygi_ile_oz_elestiriden_farki\"><\/span>\u00d6z \u015fefkatin \u00fc\u00e7 bile\u015feni ve \u00f6z sayg\u0131 ile \u00f6z ele\u015ftiriden fark\u0131<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<figure class=\"wp-block-table\"><table><tr>\n<th>Bile\u015fen<\/th>\n<th>Ne i\u015fe yarar<\/th>\n<th>Kar\u015f\u0131t\u0131<\/th>\n<th>G\u00fcnl\u00fck \u00f6rnek<\/th>\n<\/tr>\n<tr>\n<td><strong>\u00d6z nezaket<\/strong><\/td>\n<td>Hatay\u0131 kabul edip cezaland\u0131r\u0131c\u0131 i\u00e7 konu\u015fma yerine yap\u0131c\u0131 ad\u0131m se\u00e7mek<\/td>\n<td>\u00d6z yarg\u0131lama<\/td>\n<td>Rapor gecikince ertesi sabah ilk i\u015f d\u00fczeltmeyi planlamak<\/td>\n<\/tr>\n<tr>\n<td><strong>Ortak insanl\u0131k<\/strong><\/td>\n<td>G\u00fc\u00e7l\u00fc\u011f\u00fc yaln\u0131zca kendine \u00f6zg\u00fc kusur de\u011fil, insan deneyiminin par\u00e7as\u0131 g\u00f6rmek<\/td>\n<td>Yal\u0131t\u0131m<\/td>\n<td>Toplant\u0131da dili dolan\u0131nca bunu yaln\u0131zca kendisinin ya\u015fad\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcnmemek<\/td>\n<\/tr>\n<tr>\n<td><strong>Bilin\u00e7li fark\u0131ndal\u0131k<\/strong><\/td>\n<td>Zor duyguyu bast\u0131rmadan ve i\u00e7inde bo\u011fulmadan adland\u0131rmak<\/td>\n<td>A\u015f\u0131r\u0131 \u00f6zde\u015fle\u015fme<\/td>\n<td>Utanc\u0131 fark edip b\u00fct\u00fcn g\u00fcn\u00fc o utanc\u0131n y\u00f6netmesine b\u0131rakmamak<\/td>\n<\/tr>\n<\/table><\/figure>\n<p><a id=\"nezaket-sorumlulugu-ortadan-kaldrmaz\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Nezaket_sorumlulugu_ortadan_kaldirmaz\"><\/span>Nezaket, sorumlulu\u011fu ortadan kald\u0131rmaz<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u00d6z nezaketin \u00f6l\u00e7\u00fcs\u00fc, kendinize ne kadar g\u00fczel s\u00f6z s\u00f6yledi\u011finiz de\u011fildir. <strong>Ger\u00e7e\u011fi ne kadar a\u00e7\u0131k, kendinize ne kadar sayg\u0131l\u0131 ifade etti\u011finizdir.<\/strong> Raporu ge\u00e7 teslim ettiyseniz gecikmeyi kabul etmek gerekir; kendinizi beceriksiz ilan etmek gerekmez.<\/p>\n<p>Ortak insanl\u0131k da herkes hata yapt\u0131\u011f\u0131na g\u00f6re konuyu kapatmak anlam\u0131na gelmez. Toplant\u0131da konu\u015furken zorlanm\u0131\u015f olman\u0131z, sizi di\u011fer insanlardan ayr\u0131 ve kusurlu bir kategoriye yerle\u015ftirmez. Bununla birlikte bir sonraki toplant\u0131 i\u00e7in not haz\u0131rlamay\u0131 se\u00e7ebilirsiniz.<\/p>\n<p>Bilin\u00e7li fark\u0131ndal\u0131kta ise duyguyla kimli\u011finizi ay\u0131r\u0131rs\u0131n\u0131z. Utan\u00e7 hissetmek, utan\u0131lacak biri olmakla ayn\u0131 \u015fey de\u011fildir. Duygunuzu fark etmek, onun s\u00f6yledi\u011fi her yorumu ger\u00e7ek kabul etmenizi gerektirmez.<\/p>\n<p>Bu bile\u015fenleri birlikte d\u00fc\u015f\u00fcnmek \u00f6nemlidir. Sadece nazik olmaya \u00e7al\u0131\u015f\u0131p sorunu g\u00f6rmezden gelirseniz ka\u00e7\u0131nabilirsiniz; yaln\u0131zca herkesin zorland\u0131\u011f\u0131n\u0131 hat\u0131rlarsan\u0131z kendi ihtiyac\u0131n\u0131z\u0131 k\u00fc\u00e7\u00fcmseyebilirsiniz. Duygunuzu fark edip kendinize destek sunmad\u0131\u011f\u0131n\u0131zda da ayn\u0131 olay \u00fczerinde tekrar tekrar d\u00fc\u015f\u00fcnmeye devam edebilirsiniz.<\/p>\n<p><a id=\"pohpohlama-ile-sefkatli-degerlendirmeyi-ayrmak\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pohpohlama_ile_sefkatli_degerlendirmeyi_ayirmak\"><\/span>Pohpohlama ile \u015fefkatli de\u011ferlendirmeyi ay\u0131rmak<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>S\u0131navdan bekledi\u011finden d\u00fc\u015f\u00fck not alan bir \u00f6\u011frenciyi ele alal\u0131m. Ayn\u0131 sonuca farkl\u0131 bi\u00e7imlerde yakla\u015fabilir:<\/p>\n<ul>\n<li><strong>Cezaland\u0131r\u0131c\u0131 de\u011ferlendirme:<\/strong> \u00d6\u011frenci d\u00fc\u015f\u00fck notu zek\u00e2s\u0131n\u0131n ve ki\u015fili\u011finin kan\u0131t\u0131 sayar. Nerede zorland\u0131\u011f\u0131n\u0131 incelemek yerine kendisini a\u015fa\u011f\u0131lar.<\/li>\n<li><strong>Pohpohlama:<\/strong> Sonucun hi\u00e7bir \u00f6nemi olmad\u0131\u011f\u0131n\u0131 s\u00f6yleyip haz\u0131rl\u0131k s\u00fcrecini de\u011ferlendirmeyi reddeder. De\u011fi\u015ftirebilece\u011fi davran\u0131\u015flar\u0131 da g\u00f6rmezden gelir.<\/li>\n<li><strong>\u015eefkatli ve hesap verebilir de\u011ferlendirme:<\/strong> Hayal k\u0131r\u0131kl\u0131\u011f\u0131n\u0131 kabul eder, \u00e7al\u0131\u015f\u0131rken hangi konular\u0131 atlad\u0131\u011f\u0131n\u0131 belirler ve tekrar i\u00e7in ger\u00e7ek\u00e7i bir plan yapar.<\/li>\n<\/ul>\n<p>Buradaki fark, sonucun iyi ya da k\u00f6t\u00fc hissettirmesi de\u011fildir. <strong>\u015eefkatli de\u011ferlendirmede hem duygunuza hem davran\u0131\u015f\u0131n\u0131z\u0131n sonucuna yer vard\u0131r.<\/strong> Bir arkada\u015f\u0131n\u0131z\u0131 k\u0131rd\u0131ysan\u0131z kendi yorgunlu\u011funuzu anlayabilir, yine de \u00f6z\u00fcr dilemeniz gerekti\u011fini kabul edebilirsiniz.<\/p>\n<p>Kendinizi ancak kusursuz oldu\u011funuzda kabul edilebilir buluyorsan\u0131z, <a href=\"https:\/\/www.healmeup.com\/blog\/mukemmeliyetcilik-nedir-hastalik-midir\/\">m\u00fckemmeliyet\u00e7ilik ile y\u00fcksek standartlar aras\u0131ndaki ayr\u0131m\u0131<\/a> incelemek de yararl\u0131 olabilir. Bir i\u015fi \u00f6zenle yapmak istemekle, hata yapt\u0131\u011f\u0131n\u0131zda kendinizi de\u011fersiz saymak ayn\u0131 tutum de\u011fildir.<\/p>\n<p><a id=\"oz-sayg-ve-yapc-oz-elestiri-nerede-durur\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Oz_saygi_ve_yapici_oz_elestiri_nerede_durur\"><\/span>\u00d6z sayg\u0131 ve yap\u0131c\u0131 \u00f6z ele\u015ftiri nerede durur<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>\u00d6z sayg\u0131<\/strong>, kendinize verdi\u011finiz de\u011ferle ilgilidir. Bu de\u011feri b\u00fct\u00fcn\u00fcyle ba\u015far\u0131ya, be\u011fenilmeye veya ba\u015fkalar\u0131ndan iyi olmaya ba\u011flad\u0131\u011f\u0131n\u0131zda, ba\u015far\u0131s\u0131zl\u0131k kendinize bak\u0131\u015f\u0131n\u0131z\u0131 da sarsabilir. \u00d6z \u015fefkatte ise o anda kendinizi ba\u015far\u0131l\u0131 bulman\u0131z gerekmez; zorland\u0131\u011f\u0131n\u0131z i\u00e7in destekleyici davranabilirsiniz.<\/p>\n<p>Her \u00f6z ele\u015ftiri de zararl\u0131 de\u011fildir. Sunumunuzun da\u011f\u0131n\u0131k oldu\u011funu fark etmek, bir sonraki sunumu geli\u015ftirecek bilgidir. Kendinizi da\u011f\u0131n\u0131k ve yetersiz biri olarak damgalamak ise davran\u0131\u015f de\u011ferlendirmesinden ki\u015filik yarg\u0131s\u0131na ge\u00e7mektir.<\/p>\n<p>T\u00fcrkiye ba\u011flam\u0131nda, <a href=\"https:\/\/toad.halileksi.net\/wp-content\/uploads\/2023\/06\/cocuklar-icin-oz-sefkat-olcegi-30925-toad.pdf\" target=\"_blank\" rel=\"noopener\">\u00f6z \u015fefkat \u00f6l\u00e7e\u011fine ili\u015fkin akademik belgede<\/a> aktar\u0131lan, Marmara \u00dcniversitesi&#039;nde <strong>340 \u00f6\u011frenciyle y\u00fcr\u00fct\u00fclen \u00e7al\u0131\u015fmada<\/strong> \u00f6z \u015fefkat, stresle ba\u015fa \u00e7\u0131kma tarzlar\u0131n\u0131n anlaml\u0131 bir yorday\u0131c\u0131s\u0131 olarak bulunmu\u015ftur. Bu istatistiksel ili\u015fki, \u00f6z \u015fefkatin ba\u015fa \u00e7\u0131kma bi\u00e7imini tek ba\u015f\u0131na de\u011fi\u015ftirdi\u011fini kan\u0131tlamaz.<\/p>\n<p>Tablodaki kar\u015f\u0131tlar\u0131 son ya\u015fad\u0131\u011f\u0131n\u0131z hataya uygulay\u0131n. Kendinizi yarg\u0131lamak m\u0131, yaln\u0131z hissetmek mi, duyguyla b\u00fct\u00fcn\u00fcyle \u00f6zde\u015fle\u015fmek mi daha belirgindi? Hepsini ayn\u0131 anda d\u00fczeltmeye \u00e7al\u0131\u015fmak yerine, en \u00e7ok zorland\u0131\u011f\u0131n\u0131z noktaya uygun bir kar\u015f\u0131l\u0131k se\u00e7in.<\/p>\n<p><a id=\"turkiyede-oz-sefkat-nasl-olculur\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Turkiyede_oz_sefkat_nasil_olculur\"><\/span>T\u00fcrkiye&#039;de \u00f6z \u015fefkat nas\u0131l \u00f6l\u00e7\u00fcl\u00fcr<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<figure class=\"wp-block-table\"><table><tr>\n<th>\u00d6zellik<\/th>\n<th>De\u011fer<\/th>\n<th>Nas\u0131l okunur<\/th>\n<\/tr>\n<tr>\n<td>Madde say\u0131s\u0131<\/td>\n<td><strong>11<\/strong><\/td>\n<td>Tek boyutlu k\u0131sa form<\/td>\n<\/tr>\n<tr>\n<td>Cevap bi\u00e7imi<\/td>\n<td><strong>1 hi\u00e7bir zaman, 5 daima<\/strong><\/td>\n<td>5&#039;li Likert<\/td>\n<\/tr>\n<tr>\n<td>Toplam puan<\/td>\n<td><strong>11-55<\/strong><\/td>\n<td>Y\u00fcksek puan daha anlay\u0131\u015fl\u0131 tutum bildirir<\/td>\n<\/tr>\n<tr>\n<td>Bir T\u00fcrkiye \u00f6rneklemi ortalamas\u0131<\/td>\n<td><strong>32,81<\/strong><\/td>\n<td>Gruplar\u0131 kar\u015f\u0131la\u015ft\u0131rmaya yarar, tan\u0131 koymaz<\/td>\n<\/tr>\n<tr>\n<td>Standart sapma<\/td>\n<td><strong>7,30<\/strong><\/td>\n<td>Puanlar\u0131n ortalama \u00e7evresindeki da\u011f\u0131l\u0131m\u0131n\u0131 g\u00f6sterir<\/td>\n<\/tr>\n<\/table><\/figure>\n<p>Tablodaki de\u011ferleri aktaran <a href=\"https:\/\/openaccess.izu.edu.tr\/server\/api\/core\/bitstreams\/65e3f839-6a28-4ca2-b893-f0e18ba05ce8\/content\" target=\"_blank\" rel=\"noopener\">\u0130stanbul Sabahattin Zaim \u00dcniversitesi a\u00e7\u0131k eri\u015fim belgesi<\/a>, Neff&#039;in \u00d6z-\u015eefkat \u00d6l\u00e7e\u011fi&#039;nin T\u00fcrk\u00e7eye uyarlanm\u0131\u015f k\u0131sa formunun yap\u0131s\u0131n\u0131 ve bir T\u00fcrkiye \u00f6rneklemindeki sonu\u00e7lar\u0131 a\u00e7\u0131kl\u0131yor. <strong>\u00d6rneklem ortalamas\u0131 bir tan\u0131 e\u015fi\u011fi de\u011fildir<\/strong>; ortalaman\u0131n alt\u0131nda kalmak ruhsal bozuklu\u011funuz oldu\u011funu, \u00fczerinde olmak da deste\u011fe ihtiyac\u0131n\u0131z bulunmad\u0131\u011f\u0131n\u0131 g\u00f6stermez.<\/p>\n<p>\u00d6l\u00e7e\u011fin temel \u00f6zelliklerini g\u00f6rsel olarak da inceleyebilirsiniz.<\/p>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/11\/what-is-self-compassion-self-compassion-scale.jpg\" alt=\"T\u00fcrkiye&#039;de \u00f6z \u015fefkat d\u00fczeyini \u00f6l\u00e7mek i\u00e7in kullan\u0131lan Neff&#039;in \u00d6z-\u015eefkat \u00d6l\u00e7e\u011fi k\u0131sa formunun temel \u00f6zelliklerini a\u00e7\u0131klayan bilgilendirici grafik.\" \/><\/figure><\/p>\n<p><a id=\"puan-etiket-degil-kendini-anlama-arac-olarak-okumak\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Puani_etiket_degil_kendini_anlama_araci_olarak_okumak\"><\/span>Puan\u0131 etiket de\u011fil, kendini anlama arac\u0131 olarak okumak<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Bu t\u00fcr ara\u00e7larda ki\u015fi kendi tutumunu bildirir. Dolay\u0131s\u0131yla y\u00fcksek puan, d\u0131\u015far\u0131dan g\u00f6zlenen kusursuz bir davran\u0131\u015f\u0131 de\u011fil, ki\u015finin kendisine daha anlay\u0131\u015fl\u0131 ve destekleyici yakla\u015ft\u0131\u011f\u0131n\u0131 bildirmesini ifade eder. Formu yan\u0131tlarken idealinizdeki ki\u015fiyi de\u011fil, ger\u00e7ekten nas\u0131l davrand\u0131\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcn.<\/p>\n<p>Ergenlerde kullan\u0131lan T\u00fcrk\u00e7e k\u0131sa form i\u00e7in ge\u00e7erlik ve g\u00fcvenirlik bulgular\u0131 bildirilmi\u015ftir. Bu, arac\u0131n de\u011ferlendirme amac\u0131yla kullan\u0131labilmesi a\u00e7\u0131s\u0131ndan \u00f6nemlidir; ancak her ya\u015fta, her ba\u011flamda ve her ama\u00e7la ayn\u0131 yorumu yapabilece\u011finiz anlam\u0131na gelmez.<\/p>\n<p>Bir \u00f6l\u00e7e\u011fi kullan\u0131rken yaln\u0131zca toplam puana odaklanmay\u0131n. Hangi durumlarda kendinize sertle\u015fti\u011finizi, ba\u015far\u0131s\u0131zl\u0131\u011f\u0131 nas\u0131l yorumlad\u0131\u011f\u0131n\u0131z\u0131 ve zorland\u0131\u011f\u0131n\u0131zda neye ihtiya\u00e7 duydu\u011funuzu da not edin. <strong>Kendinizi tan\u0131mak, bir say\u0131ya d\u00f6n\u00fc\u015fmek de\u011fildir.<\/strong><\/p>\n<ul>\n<li><strong>\u00d6zg\u00fcn y\u00f6nergeyi izleyin:<\/strong> \u00d6l\u00e7ekteki ifadeleri ve cevap se\u00e7eneklerini de\u011fi\u015ftirmeyin. Geli\u015fig\u00fczel haz\u0131rlanm\u0131\u015f sorular\u0131 ayn\u0131 \u00f6l\u00e7ekmi\u015f gibi de\u011ferlendirmeyin.<\/li>\n<li><strong>Puanlama k\u0131lavuzuna bak\u0131n:<\/strong> Ters puanlanan maddeler bulunabilece\u011fi i\u00e7in se\u00e7enekleri do\u011frudan toplaman\u0131n do\u011fru oldu\u011funu varsaymay\u0131n.<\/li>\n<li><strong>Sonucu ba\u011flama yerle\u015ftirin:<\/strong> Yan\u0131tlarken yo\u011fun stres ya\u015fay\u0131p ya\u015famad\u0131\u011f\u0131n\u0131z\u0131 ve yak\u0131n zamanda sizi etkileyen bir olay olup olmad\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcn.<\/li>\n<\/ul>\n<p><a id=\"destek-ihtiyacn-toplam-puana-baglamamak\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Destek_ihtiyacini_toplam_puana_baglamamak\"><\/span>Destek ihtiyac\u0131n\u0131 toplam puana ba\u011flamamak<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Ayn\u0131 hafta i\u00e7inde kendinize yakla\u015f\u0131m\u0131n\u0131z\u0131 farkl\u0131 de\u011ferlendirebilirsiniz. Zor bir g\u00f6r\u00fc\u015fmenin hemen ard\u0131ndan verdi\u011finiz yan\u0131tlarla, dinlenmi\u015fken verdi\u011finiz yan\u0131tlar ayn\u0131 olmayabilir. Tek bir uygulama, ki\u015fili\u011finiz hakk\u0131nda kesin h\u00fck\u00fcm vermek i\u00e7in kullan\u0131lmamal\u0131d\u0131r.<\/p>\n<p>\u00d6z \u015fefkat \u00f6l\u00e7e\u011fi depresyon, anksiyete veya travma te\u015fhisi koymaz. Uyku, \u00e7al\u0131\u015fma, ili\u015fkiler veya g\u00fcvenlik konusunda zorlan\u0131yorsan\u0131z, toplam puan\u0131n y\u00fcksek olmas\u0131 bu ihtiyac\u0131 ge\u00e7ersiz k\u0131lmaz. Sonucu bir uzmanla konu\u015fmak, onu tek ba\u015f\u0131n\u0131za iyi veya k\u00f6t\u00fc diye s\u0131n\u0131fland\u0131rmaktan daha anlaml\u0131 olabilir.<\/p>\n<p>Konuya ili\u015fkin video i\u00e7eri\u011fine a\u015fa\u011f\u0131dan eri\u015febilirsiniz.<\/p>\n<iframe width=\"100%\" style=\"aspect-ratio: 16 \/ 9\" src=\"https:\/\/www.youtube.com\/embed\/Io380mxKprM\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen><\/iframe>\n\n<p><a id=\"gunluk-hayatta-oz-sefkat-gelistirme-admlar\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Gunluk_hayatta_oz_sefkat_gelistirme_adimlari\"><\/span>G\u00fcnl\u00fck hayatta \u00f6z \u015fefkat geli\u015ftirme ad\u0131mlar\u0131<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u00d6z \u015fefkat geli\u015ftirmek i\u00e7in kendinizi hemen sevmek veya ge\u00e7mi\u015fteki b\u00fct\u00fcn hatalar\u0131n\u0131z\u0131 affetmek zorunda de\u011filsiniz. Ba\u015flang\u0131\u00e7ta hedefi daha k\u00fc\u00e7\u00fck tutun: zor bir olaydan sonra kendinizle nas\u0131l konu\u015ftu\u011funuzu fark etmek ve yap\u0131labilir bir kar\u015f\u0131l\u0131k se\u00e7mek.<\/p>\n<p>A\u015fa\u011f\u0131daki k\u0131sa yazma al\u0131\u015ft\u0131rmas\u0131n\u0131 bir defterde ya da telefonunuzun notlar uygulamas\u0131nda deneyebilirsiniz. Bu bir tedavi protokol\u00fc de\u011fildir; rahatlama sa\u011flayaca\u011f\u0131n\u0131 da varsaymay\u0131n. Yazmak sizi daha fazla zorluyorsa durabilirsiniz.<\/p>\n<p><a id=\"ksa-bir-yazma-rutini\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kisa_bir_yazma_rutini\"><\/span>K\u0131sa bir yazma rutini<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><p><strong>Olay\u0131 ve bedensel hissi adland\u0131r\u0131n.<\/strong> Ne oldu\u011funu yorum katmadan yaz\u0131n; ard\u0131ndan dikkatinizi \u00e7eken bedensel hissi ekleyin. \u00d6rne\u011fin i\u015f teslimi gecikti, omuzlar\u0131n\u0131z gergin ve midenizde s\u0131k\u0131\u015fma var. B\u00f6ylece olayla olay hakk\u0131ndaki h\u00fckm\u00fcn\u00fcz\u00fc ay\u0131rmaya ba\u015flayabilirsiniz.<\/p>\n<\/li>\n<li><p><strong>\u0130\u00e7 c\u00fcmlenizi oldu\u011fu gibi kaydedin.<\/strong> Daha olumlu g\u00f6r\u00fcnmesi i\u00e7in de\u011fi\u015ftirmeyin. \u0130li\u015fkide sert konu\u015ftu\u011funuzda akl\u0131n\u0131zdan kimsenin sizinle anla\u015famayaca\u011f\u0131 ge\u00e7iyorsa bunu fark edin; ard\u0131ndan bunun davran\u0131\u015f tespiti mi, kendinize y\u00f6nelik genel bir yarg\u0131 m\u0131 oldu\u011funu sorun.<\/p>\n<\/li>\n<li><p><strong>G\u00fcvendi\u011finiz birine verece\u011finiz kar\u015f\u0131l\u0131\u011f\u0131 kendinize uyarlay\u0131n.<\/strong> Teselli etmek i\u00e7in ger\u00e7e\u011fi silmeyin. \u0130\u015f teslimini ka\u00e7\u0131rd\u0131ysan\u0131z, gecikmenin \u00f6nemli oldu\u011funu ama \u015fimdi durumu a\u00e7\u0131k\u00e7a bildirebilece\u011finizi kendinize hat\u0131rlat\u0131n. Ama\u00e7 g\u00fczel bir c\u00fcmle bulmak de\u011fil, inand\u0131r\u0131c\u0131 ve sayg\u0131l\u0131 konu\u015fmakt\u0131r.<\/p>\n<\/li>\n<li><p><strong>Yaln\u0131zla\u015ft\u0131ran yorumu yumu\u015fat\u0131n.<\/strong> Ya\u015fad\u0131\u011f\u0131n\u0131z duygunun sadece size \u00f6zg\u00fc bir ay\u0131p olmad\u0131\u011f\u0131n\u0131 hat\u0131rlay\u0131n. Bedeninizi be\u011fenmedi\u011finiz bir g\u00fcnde, g\u00f6r\u00fcn\u00fc\u015f\u00fcnden ho\u015fnutsuzluk duyan insanlar\u0131n bulundu\u011funu kabul edebilirsiniz; ba\u015fkalar\u0131n\u0131n daha k\u00f6t\u00fc durumda oldu\u011funu s\u00f6yleyerek kendi s\u0131k\u0131nt\u0131n\u0131z\u0131 k\u00fc\u00e7\u00fcmsemeyin.<\/p>\n<\/li>\n<li><p><strong>Onar\u0131m\u0131 yap\u0131labilir bir eyleme indirin.<\/strong> \u0130li\u015fkide sert konu\u015ftuysan\u0131z, kar\u015f\u0131 taraf\u0131 su\u00e7lamadan davran\u0131\u015f\u0131n\u0131z i\u00e7in \u00f6z\u00fcr dilemeyi se\u00e7in. \u0130\u015f geciktiyse ger\u00e7ek\u00e7i teslim zaman\u0131n\u0131 bildirin. Somut eylem, de\u011ferlendirmeyi kendinizi cezaland\u0131rmaktan ay\u0131r\u0131r.<\/p>\n<\/li>\n<li><p><strong>Sonucu davran\u0131\u015f \u00fczerinden de\u011ferlendirin.<\/strong> G\u00fcn sonunda se\u00e7ti\u011finiz ad\u0131m\u0131 yap\u0131p yapmad\u0131\u011f\u0131n\u0131za bak\u0131n. \u00d6z\u00fcr dilemeyi ertelediyseniz kendinizi k\u00f6t\u00fc insan ilan etmek yerine sizi neyin durdurdu\u011funu not edin ve daha uygulanabilir bir ad\u0131m belirleyin.<\/p>\n<\/li>\n<\/ol>\n<p>Bedene y\u00f6nelmek size iyi geliyorsa omuzlar\u0131n\u0131z\u0131 gev\u015fetmeyi ve nefesinizi zorlamadan fark etmeyi deneyebilirsiniz. Bu s\u0131rada rahats\u0131zl\u0131k artarsa bedene odaklanmay\u0131 s\u00fcrd\u00fcrmek zorunda de\u011filsiniz. <a href=\"https:\/\/www.healmeup.com\/blog\/mindfulness-ve-noroplastisite-iliskisi-nasildir\/\">Bilin\u00e7li fark\u0131ndal\u0131k ve n\u00f6roplastisite ili\u015fkisine ili\u015fkin i\u00e7erik<\/a>, fark\u0131ndal\u0131k prati\u011finin ba\u011flam\u0131n\u0131 anlaman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n<p>Ad\u0131mlar\u0131 hat\u0131rlamak i\u00e7in a\u015fa\u011f\u0131daki g\u00f6rseli kullanabilirsiniz.<\/p>\n<p><figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healmeup.com\/blog\/wp-content\/uploads\/2026\/11\/what-is-self-compassion-self-compassion-steps.jpg\" alt=\"G\u00fcnl\u00fck hayatta \u00f6z \u015fefkat geli\u015ftirme ad\u0131mlar\u0131n\u0131 anlatan be\u015f maddelik bir liste ve bilgilendirici g\u00f6rsel.\" \/><\/figure><\/p>\n<p><a id=\"ayn-yaklasm-farkl-durumlara-uyarlamak\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ayni_yaklasimi_farkli_durumlara_uyarlamak\"><\/span>Ayn\u0131 yakla\u015f\u0131m\u0131 farkl\u0131 durumlara uyarlamak<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>\u0130\u015f teslimini ka\u00e7\u0131rd\u0131\u011f\u0131n\u0131zda<\/strong>, kendinize gecikmenin d\u00fczeltilebilir k\u0131sm\u0131na odaklanabilece\u011finizi s\u00f6yleyin. Ard\u0131ndan i\u015fi bekleyen ki\u015fiye mevcut durumu ve tutabilece\u011finiz teslim s\u00f6z\u00fcn\u00fc iletin. \u0130mk\u00e2ns\u0131z bir s\u00fcre vermek, sorumluluk almak de\u011fildir.<\/p>\n<p><strong>\u0130li\u015fkide sert konu\u015ftu\u011funuzda<\/strong>, gergin oldu\u011funuzu kabul etmekle k\u0131r\u0131c\u0131 davran\u0131\u015f\u0131 hakl\u0131 \u00e7\u0131karmay\u0131 ay\u0131r\u0131n. Kar\u015f\u0131 taraf\u0131n incinmesini dinleyin ve \u00f6zr\u00fcn\u00fcz\u00fc a\u00e7\u0131klamalarla ge\u00e7ersizle\u015ftirmeyin. Kar\u015f\u0131n\u0131zdaki ki\u015finin hemen affetmemesine de alan b\u0131rak\u0131n.<\/p>\n<p><strong>Bedeninizi be\u011fenmedi\u011finizde<\/strong>, g\u00f6r\u00fcn\u00fc\u015f\u00fcn\u00fcz\u00fc be\u011fenmek zorunda olmadan bak\u0131m ihtiyac\u0131n\u0131z\u0131 kar\u015f\u0131layabilece\u011finizi hat\u0131rlay\u0131n. Rahat k\u0131yafet giymek, yemek yemek veya dinlenmek, o g\u00fcn se\u00e7ebilece\u011finiz destekleyici davran\u0131\u015flar olabilir.<\/p>\n<blockquote>\n<p>Al\u0131\u015ft\u0131rman\u0131n \u00f6l\u00e7\u00fcs\u00fc, sonunda ne kadar iyi hissetti\u011finiz de\u011fil, kendinize zarar vermeyen bir sonraki se\u00e7imi yap\u0131p yapamad\u0131\u011f\u0131n\u0131zd\u0131r.<\/p>\n<\/blockquote>\n<p>Rahatlamad\u0131\u011f\u0131n\u0131z i\u00e7in al\u0131\u015ft\u0131rmay\u0131 uzatmay\u0131n veya kendinizi daha \u00e7ok \u00e7abalamaya zorlamay\u0131n. Uygun gelirse ba\u015fka bir g\u00fcn yeniden deneyebilirsiniz; g\u00fcnl\u00fck ya\u015fam\u0131n\u0131z\u0131 s\u00fcrd\u00fcrmekte zorlan\u0131yorsan\u0131z egzersizi yeterli destek saymay\u0131n.<\/p>\n<p><a id=\"oz-sefkat-herkeste-ayn-m-hissedilir\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Oz_sefkat_herkeste_ayni_mi_hissedilir\"><\/span>\u00d6z \u015fefkat herkeste ayn\u0131 m\u0131 hissedilir<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Kendinize nazik davranmaya \u00e7al\u0131\u015fmak bazen rahatlat\u0131c\u0131 de\u011fil, tuhaf veya rahats\u0131z edici gelebilir. \u015eefkati tembellik, bencillik ya da kontrol\u00fc kaybetmekle ili\u015fkilendiriyorsan\u0131z, destekleyici bir c\u00fcmleye inanmakta zorlanabilirsiniz. <strong>Bu tepki, al\u0131\u015ft\u0131rmay\u0131 yanl\u0131\u015f yapt\u0131\u011f\u0131n\u0131z\u0131 g\u00f6stermez.<\/strong><\/p>\n<p>T\u00fcrkiye&#039;de <strong>266 yeti\u015fkinle y\u00fcr\u00fct\u00fclen \u00e7al\u0131\u015fmada<\/strong>, \u00f6z \u015fefkat ile psikolojik sa\u011flaml\u0131k aras\u0131nda pozitif ili\u015fki bulundu\u011fu ve regresyon modelinde sa\u011flaml\u0131ktaki varyans\u0131n <strong>yakla\u015f\u0131k %88&#039;inin<\/strong> \u00f6z \u015fefkat taraf\u0131ndan a\u00e7\u0131kland\u0131\u011f\u0131 <a href=\"https:\/\/dergipark.org.tr\/tr\/pub\/ictimaiyat\/article\/1168719\" target=\"_blank\" rel=\"noopener\">\u0130\u00e7timaiyat dergisindeki makalede<\/a> bildiriliyor. Ancak \u00e7al\u0131\u015fma kesitseldir; bu sonu\u00e7, \u00f6z \u015fefkatin sa\u011flaml\u0131\u011f\u0131 kesin olarak art\u0131rd\u0131\u011f\u0131n\u0131 veya bir ki\u015finin ne kadar geli\u015fece\u011fini g\u00f6stermez.<\/p>\n<p><a id=\"ogrenci-bulgularn-herkese-uyarlamamak\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ogrenci_bulgularini_herkese_uyarlamamak\"><\/span>\u00d6\u011frenci bulgular\u0131n\u0131 herkese uyarlamamak<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/dergipark.org.tr\/en\/pub\/esosder\/article\/1223885\" target=\"_blank\" rel=\"noopener\">Ondokuz May\u0131s \u00dcniversitesi ara\u015ft\u0131rmac\u0131lar\u0131n\u0131n \u00e7al\u0131\u015fmas\u0131<\/a>, <strong>2023 y\u0131l\u0131nda farkl\u0131 fak\u00fcltelerde \u00f6\u011frenim g\u00f6ren 430 \u00fcniversite \u00f6\u011frencisinde<\/strong>, y\u00fcksek \u00f6z \u015fefkat d\u00fczeyiyle y\u00fcksek psikolojik iyi olu\u015fun birlikte g\u00f6r\u00fcld\u00fc\u011f\u00fcn\u00fc bildirmi\u015ftir. Bu bulgu \u00f6\u011frencilerdeki ili\u015fkiyi anlat\u0131r; ebeveynlik, ileri ya\u015f veya travma deneyimi hakk\u0131nda tek ba\u015f\u0131na sonu\u00e7 vermez.<\/p>\n<p><a href=\"https:\/\/dergipark.org.tr\/tr\/pub\/tebd\/article\/1623115\" target=\"_blank\" rel=\"noopener\">Trabzon&#039;daki ortaokullarda y\u00fcr\u00fct\u00fclen \u00e7al\u0131\u015fma<\/a> ise <strong>2023-2024 e\u011fitim-\u00f6\u011fretim y\u0131l\u0131nda 1.030 \u00f6\u011frencide<\/strong> \u00f6z \u015fefkat, psikolojik sa\u011flaml\u0131k ve bili\u015fsel esneklik aras\u0131ndaki ili\u015fkiyi incelemi\u015ftir. Buradaki \u00f6rneklem de yeti\u015fkinlerin deneyimini do\u011frudan temsil etmez.<\/p>\n<p>Bu y\u00fczden \u00e7al\u0131\u015fanlara, ebeveynlere, \u00e7iftlere veya travma \u00f6yk\u00fcs\u00fc bulunan ki\u015filere tek tip al\u0131\u015ft\u0131rma \u00f6nermek uygun de\u011fildir. Baz\u0131 ki\u015filer yazmay\u0131 tercih edebilir; baz\u0131lar\u0131 i\u00e7in bir uzman e\u015fli\u011finde konu\u015fmak daha uygun olabilir. <strong>Bir y\u00f6nteme uyum sa\u011flayamamak, destek alamayaca\u011f\u0131n\u0131z anlam\u0131na gelmez.<\/strong><\/p>\n<p><a id=\"rahatszlgn-neyle-ilgili-oldugunu-fark-etmek\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rahatsizligin_neyle_ilgili_oldugunu_fark_etmek\"><\/span>Rahats\u0131zl\u0131\u011f\u0131n neyle ilgili oldu\u011funu fark etmek<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Kendinize hangi izni vermekte zorland\u0131\u011f\u0131n\u0131z\u0131 k\u0131sa bir c\u00fcmleyle not edin. Burada ama\u00e7 eski inanc\u0131n\u0131z\u0131 zorla de\u011fi\u015ftirmek de\u011fil, onu tan\u0131makt\u0131r.<\/p>\n<ul>\n<li><strong>\u015eefkat tembelliktir d\u00fc\u015f\u00fcncesi:<\/strong> Kendinize nazik davran\u0131rsan\u0131z sorumluluklar\u0131n\u0131z\u0131 b\u0131rakaca\u011f\u0131n\u0131zdan endi\u015fe ediyor olabilirsiniz.<\/li>\n<li><strong>Ac\u0131y\u0131 hak ettim d\u00fc\u015f\u00fcncesi:<\/strong> Hatan\u0131n ancak kendinizi cezaland\u0131r\u0131rsan\u0131z telafi edilebilece\u011fini d\u00fc\u015f\u00fcn\u00fcyor olabilirsiniz.<\/li>\n<li><strong>Duyguyu fark edersem kontrol\u00fc kaybederim d\u00fc\u015f\u00fcncesi:<\/strong> \u0130\u00e7 deneyiminize yakla\u015fmak size g\u00fcvensiz gelebilir.<\/li>\n<\/ul>\n<p>Destekleyici s\u00f6zler inand\u0131r\u0131c\u0131 gelmiyorsa daha n\u00f6tr bir ifadeyle ba\u015flay\u0131n: \u015fu an zorland\u0131\u011f\u0131n\u0131z\u0131 ve neye ihtiya\u00e7 duydu\u011funuzu hen\u00fcz bilmedi\u011finizi kabul etmek yeterli olabilir. Kendinizi sevdi\u011finizi s\u00f6ylemeye zorlaman\u0131z gerekmez.<\/p>\n<p>Rahats\u0131zl\u0131k s\u00fcr\u00fcyorsa, yo\u011fun panik ya\u015f\u0131yorsan\u0131z veya kendinizi g\u00fcvende hissetmiyorsan\u0131z al\u0131\u015ft\u0131rmay\u0131 durdurun. \u00d6zellikle zor an\u0131lar canland\u0131\u011f\u0131nda, bunlar\u0131n \u00fczerine tek ba\u015f\u0131n\u0131za gitmek yerine bir ruh sa\u011fl\u0131\u011f\u0131 uzman\u0131ndan destek isteyin.<\/p>\n<p><a id=\"ne-zaman-profesyonel-destek-aramalsnz\"><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Ne_zaman_profesyonel_destek_aramalisiniz\"><\/span>Ne zaman profesyonel destek aramal\u0131s\u0131n\u0131z<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u00d6z \u015fefkat al\u0131\u015ft\u0131rmas\u0131 bir <strong>\u00f6z fark\u0131ndal\u0131k arac\u0131d\u0131r<\/strong>. Klinik de\u011ferlendirme, tedavi veya kriz m\u00fcdahalesinin yerine ge\u00e7mez. Destek aramak i\u00e7in \u00f6nce b\u00fct\u00fcn al\u0131\u015ft\u0131rmalar\u0131 denemeniz ya da kendinizi yeterince k\u00f6t\u00fc hissetmeniz gerekmez.<\/p>\n<p>Karar verirken yaln\u0131zca duygunun yo\u011funlu\u011funa de\u011fil, g\u00fcnl\u00fck hayat\u0131n\u0131zda nelerin de\u011fi\u015fti\u011fine bak\u0131n. Uyuyabiliyor musunuz, i\u015flerinizi s\u00fcrd\u00fcrebiliyor musunuz, yak\u0131nlar\u0131n\u0131zla ileti\u015fim kurabiliyor musunuz? Eskiden yapabildi\u011finiz i\u015fleri art\u0131k yapam\u0131yorsan\u0131z bunu \u00f6nemseyin.<\/p>\n<p><a id=\"gunluk-yasam-etkileyen-isaretler\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gunluk_yasami_etkileyen_isaretler\"><\/span>G\u00fcnl\u00fck ya\u015fam\u0131 etkileyen i\u015faretler<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>Uyku ve \u00e7al\u0131\u015fma d\u00fczeni:<\/strong> Uykusuzluk, yataktan kalkmakta zorlanma veya dikkatinizi toplayamama g\u00fcnl\u00fck sorumluluklar\u0131n\u0131z\u0131 aksat\u0131yorsa de\u011ferlendirme isteyin.<\/li>\n<li><strong>\u0130li\u015fkilerden \u00e7ekilme:<\/strong> Yak\u0131nlar\u0131n\u0131zdan uzakla\u015f\u0131yor, konu\u015fmalar\u0131 s\u00fcrekli erteliyor veya deste\u011fe ihtiya\u00e7 duydu\u011funuz h\u00e2lde yaln\u0131z kal\u0131yorsan\u0131z bunu payla\u015f\u0131n.<\/li>\n<li><strong>S\u00fcren umutsuzluk ve panik:<\/strong> Gelece\u011fe ili\u015fkin umutsuzluk devam ediyorsa ya da panik g\u00fcnl\u00fck i\u015flerinizi durduruyorsa yaln\u0131zca egzersizle \u00e7\u00f6zmeye \u00e7al\u0131\u015fmay\u0131n.<\/li>\n<li><strong>Kendine zarar verme d\u00fc\u015f\u00fcnceleri:<\/strong> Bu d\u00fc\u015f\u00fcnceleri bekletmeden bir sa\u011fl\u0131k uzman\u0131na veya acil sa\u011fl\u0131k hizmetine bildirin. Yak\u0131n tehlike varsa yaln\u0131z kalmay\u0131n ve hemen yard\u0131m isteyin.<\/li>\n<\/ul>\n<p><strong>G\u00fcvenlikle ilgili risklerde g\u00fcnlerce beklemeyin.<\/strong> Kendinize zarar verme niyetiniz, plan\u0131n\u0131z veya kendinizi g\u00fcvende tutamayaca\u011f\u0131n\u0131za ili\u015fkin endi\u015feniz varsa en yak\u0131n acil servise ba\u015fvurun ya da acil sa\u011fl\u0131k hizmetini aray\u0131n. \u00c7evrim i\u00e7i g\u00f6r\u00fc\u015fme randevusu acil m\u00fcdahalenin yerine ge\u00e7mez.<\/p>\n<p><a id=\"uzman-gorusmesine-hazrlanmak\"><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Uzman_gorusmesine_hazirlanmak\"><\/span>Uzman g\u00f6r\u00fc\u015fmesine haz\u0131rlanmak<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0130lk g\u00f6r\u00fc\u015fme \u00f6ncesinde sizi zorlayan durumlar\u0131, ne zamand\u0131r s\u00fcrd\u00fcklerini ve g\u00fcnl\u00fck hayat\u0131n\u0131za etkilerini not edebilirsiniz. Daha \u00f6nce ald\u0131\u011f\u0131n\u0131z destekleri ve kulland\u0131\u011f\u0131n\u0131z ila\u00e7lar\u0131 da uzmana bildirin. Nereden ba\u015flayaca\u011f\u0131n\u0131z belirsizse, <a href=\"https:\/\/www.healmeup.com\/blog\/psikolojik-destek-almali-miyim\/\">psikolojik destek ihtiyac\u0131n\u0131 de\u011ferlendirme rehberini<\/a> inceleyebilirsiniz.<\/p>\n<p>Healmeup&#039;ta uzman profilleri ve belge bilgileri \u00fczerinden \u00e7al\u0131\u015fma alanlar\u0131n\u0131 inceleyebilirsiniz. Uzmanlar\u0131m\u0131zdan psikolog Furkan Yanarate\u015f&#039;in \u00e7al\u0131\u015fma alanlar\u0131 aras\u0131nda \u00f6zg\u00fcven sorunlar\u0131 ve ergenlik d\u00f6nemi konular\u0131 bulunur. Uzman se\u00e7erken, ya\u015fad\u0131\u011f\u0131n\u0131z g\u00fc\u00e7l\u00fc\u011f\u00fcn ki\u015finin \u00e7al\u0131\u015fma alan\u0131yla uyumunu de\u011ferlendirin.<\/p>\n<p>G\u00f6r\u00fc\u015fmeler uzman ile dan\u0131\u015fan aras\u0131nda ba\u011f\u0131ms\u0131z y\u00fcr\u00fcr; platform do\u011frudan terapi veya sa\u011fl\u0131k hizmeti sunmaz. Acil psikolojik m\u00fcdahale ve kriz y\u00f6netimi platformun kapsam\u0131 d\u0131\u015f\u0131ndad\u0131r. Gerekti\u011finde ilgili sa\u011fl\u0131k kurumuna ba\u015fvurmak \u00f6nemlidir.<\/p>\n<p>Bug\u00fcn kendinize, zorland\u0131\u011f\u0131n\u0131z durumu a\u015fa\u011f\u0131lamadan anlatan bir c\u00fcmle kurun. Ard\u0131ndan yaln\u0131zca nas\u0131l hissetti\u011finize de\u011fil, hayat\u0131n\u0131z\u0131 s\u00fcrd\u00fcrebilmek i\u00e7in hangi deste\u011fe ihtiya\u00e7 duydu\u011funuza bak\u0131n.<\/p>\n<hr>\n<p>Healmeup olarak lisansl\u0131 klinik psikologlara, psikologlara ve psikolojik dan\u0131\u015fmanlara \u00e7evrim i\u00e7i eri\u015fiminize, yaz\u0131l\u0131, sesli veya g\u00f6r\u00fcnt\u00fcl\u00fc g\u00f6r\u00fc\u015fme kurman\u0131za arac\u0131l\u0131k ediyoruz. \u00d6z ele\u015ftirinizi ve kendinize yakla\u015f\u0131m\u0131n\u0131z\u0131 bir uzmanla ele almak istiyorsan\u0131z <a href=\"https:\/\/www.healmeup.com\">Healmeup<\/a> \u00fczerinden uzman profillerini inceleyip ihtiyac\u0131n\u0131za uygun bir g\u00f6r\u00fc\u015fme talebi olu\u015fturabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"\u00d6z \u015fefkat, ba\u015far\u0131s\u0131zl\u0131k veya yetersizlik an\u0131nda kendinizi sert\u00e7e yarg\u0131lamak yerine kendinize anlay\u0131\u015fla, ya\u015fad\u0131\u011f\u0131n\u0131z g\u00fc\u00e7l\u00fc\u011f\u00fc ortak insanl\u0131k deneyiminin par\u00e7as\u0131&hellip;","protected":false},"author":1,"featured_media":7244,"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":[326,327,325,324,328],"class_list":{"0":"post-7245","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-genel","8":"tag-kendine-sefkat","9":"tag-oz-elestiri","10":"tag-oz-sefkat","11":"tag-oz-sefkat-nedir","12":"tag-psikolojik-iyi-olus","13":"cs-entry","14":"cs-video-wrap"},"_links":{"self":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/7245","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=7245"}],"version-history":[{"count":1,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/7245\/revisions"}],"predecessor-version":[{"id":7249,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/posts\/7245\/revisions\/7249"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/media\/7244"}],"wp:attachment":[{"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/media?parent=7245"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/categories?post=7245"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healmeup.com\/blog\/wp-json\/wp\/v2\/tags?post=7245"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}