Kayg\u0131 ya\u015fayan ki\u015fi \u00e7o\u011fu zaman korktu\u011fu durumdan uzak durur. Bu k\u0131sa vadede rahatlat\u0131r, ancak uzun vadede korkuyu besler. Maruz b\u0131rakma y\u00f6ntemi, bili\u015fsel davran\u0131\u015f\u00e7\u0131 terapinin temel tekniklerinden biridir ve bu ka\u00e7\u0131nma d\u00f6ng\u00fcs\u00fcn\u00fc, ki\u015fiyi korktu\u011fu uyar\u0131c\u0131yla planl\u0131 ve kontroll\u00fc bi\u00e7imde kar\u015f\u0131la\u015ft\u0131rarak k\u0131rmay\u0131 hedefler.<\/p>\n
Kayg\u0131 bir tehlike alarm\u0131d\u0131r. Ka\u00e7\u0131nd\u0131\u011f\u0131m\u0131zda alarm sustu\u011fu i\u00e7in beynimiz “ka\u00e7mak sayesinde kurtuldum” sonucunu \u00e7\u0131kar\u0131r. Oysa ki\u015fi o durumda kalsa kayg\u0131n\u0131n zamanla kendili\u011finden azald\u0131\u011f\u0131n\u0131 ve korkulan sonucun \u00e7o\u011fu zaman ger\u00e7ekle\u015fmedi\u011fini g\u00f6rebilir. Maruz b\u0131rakma bu yeni \u00f6\u011frenmeyi sa\u011flar. Ama\u00e7 kayg\u0131y\u0131 s\u0131f\u0131rlamak de\u011fil, kayg\u0131ya ra\u011fmen i\u015flev g\u00f6rebilece\u011fini deneyimlemektir.<\/p>\n
S\u00fcre\u00e7 \u00f6nce korku listesi \u00e7\u0131karmakla ba\u015flar. Ki\u015fi kayg\u0131 uyand\u0131ran durumlar\u0131 yazar ve her birine 0 ile 100 aras\u0131nda bir rahats\u0131zl\u0131k puan\u0131 verir. Sonra bu durumlar en kolaydan en zora do\u011fru s\u0131ralan\u0131r. \u00d6rne\u011fin sosyal kayg\u0131da ilk basamak bir kasiyere selam vermek, ileri basamak ise kalabal\u0131k bir toplant\u0131da s\u00f6z almak olabilir.<\/p>\n
Uygulamaya d\u00fc\u015f\u00fck puanl\u0131 basamaktan ba\u015flan\u0131r. Ki\u015fi durumda kayg\u0131s\u0131 belirgin bi\u00e7imde d\u00fc\u015fene kadar ya da en az yirmi otuz dakika kal\u0131r. Bu s\u0131rada g\u00fcvenlik davran\u0131\u015flar\u0131ndan, yani s\u00fcrekli telefona bakmak, yan\u0131nda biriyle gitmek ya da sakinle\u015ftirici nesne ta\u015f\u0131mak gibi al\u0131\u015fkanl\u0131klardan ka\u00e7\u0131nmas\u0131 \u00f6nerilir. Ayn\u0131 basamak, puan belirgin d\u00fc\u015fene kadar tekrarlan\u0131r ve ard\u0131ndan bir \u00fcst basama\u011fa ge\u00e7ilir. Bu konuda profesyonel destek arayanlar i\u00e7in \u00c7ankaya klinik psikolog<\/a> sayfas\u0131nda ayr\u0131nt\u0131l\u0131 bilgi bulunuyor.<\/p>\n Ger\u00e7ek ya\u015famda maruz b\u0131rakmada ki\u015fi korkulan durumla do\u011frudan kar\u015f\u0131la\u015f\u0131r. Hayali maruz b\u0131rakmada ise durumu g\u00f6z\u00fc kapal\u0131 ayr\u0131nt\u0131l\u0131 bi\u00e7imde zihninde canland\u0131r\u0131r; travma sonras\u0131 stres ya da k\u00e2bus gibi d\u00fc\u015f\u00fcncelerde s\u0131k kullan\u0131l\u0131r. Panik bozuklukta kalp \u00e7arp\u0131nt\u0131s\u0131 veya ba\u015f d\u00f6nmesi gibi bedensel belirtiler bilerek olu\u015fturulabilir. Obsesif kompulsif bozuklukta ise y\u00f6ntem, rit\u00fceli yapmadan bekleme becerisiyle birle\u015ftirilir. Hangi bi\u00e7imin uygun oldu\u011funa terapist, ki\u015finin tan\u0131s\u0131na ve haz\u0131r olu\u015funa bakarak karar verir.<\/p>\n Seanslar aras\u0131nda verilen ev \u00f6devleri etkiyi belirgin art\u0131r\u0131r. Her uygulamadan sonra ba\u015flang\u0131\u00e7 ve biti\u015f puanlar\u0131n\u0131, korkulan \u015feyin ger\u00e7ekle\u015fip ger\u00e7ekle\u015fmedi\u011fini not etmek ilerlemeyi g\u00f6r\u00fcn\u00fcr k\u0131lar. Kayg\u0131n\u0131n ara s\u0131ra yeniden y\u00fckselmesi ba\u015far\u0131s\u0131zl\u0131k de\u011fil, s\u00fcrecin do\u011fal bir par\u00e7as\u0131d\u0131r. H\u0131zlanmak i\u00e7in kendi ba\u015f\u0131na \u00e7ok zor basamaklara atlamak ise isteksizli\u011fe yol a\u00e7abilir.<\/p>\n Maruz b\u0131rakma, e\u011fitimli bir ruh sa\u011fl\u0131\u011f\u0131 uzman\u0131 e\u015fli\u011finde en g\u00fcvenli ve verimli bi\u00e7imde uygulan\u0131r. \u00d6zellikle travma ge\u00e7mi\u015fi, yo\u011fun panik ya da e\u015flik eden depresyon varsa kendi ba\u015f\u0131n\u0131za denemek yerine bir psikolog veya psikiyatristle g\u00f6r\u00fc\u015fmek do\u011fru ad\u0131md\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":" Maruz b\u0131rakma y\u00f6ntemi, ka\u00e7\u0131nma d\u00f6ng\u00fcs\u00fcn\u00fc k\u0131rarak kayg\u0131yla ba\u015fa \u00e7\u0131kmay\u0131 \u00f6\u011fretir. Basamaklar\u0131n nas\u0131l kuruldu\u011funu ve s\u00fcre\u00e7te nelere dikkat edilece\u011fini \u00f6\u011frenin.<\/p>\n","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-66","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/cgrsder.org.tr\/index.php\/wp-json\/wp\/v2\/posts\/66","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cgrsder.org.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cgrsder.org.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/cgrsder.org.tr\/index.php\/wp-json\/wp\/v2\/comments?post=66"}],"version-history":[{"count":0,"href":"https:\/\/cgrsder.org.tr\/index.php\/wp-json\/wp\/v2\/posts\/66\/revisions"}],"wp:attachment":[{"href":"https:\/\/cgrsder.org.tr\/index.php\/wp-json\/wp\/v2\/media?parent=66"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cgrsder.org.tr\/index.php\/wp-json\/wp\/v2\/categories?post=66"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cgrsder.org.tr\/index.php\/wp-json\/wp\/v2\/tags?post=66"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Farkl\u0131 Bi\u00e7imleri ve Se\u00e7im<\/h2>\n
S\u00fcre\u00e7te Dikkat Edilecekler<\/h2>\n