{"id":243580,"date":"2026-05-14T09:00:22","date_gmt":"2026-05-14T05:00:22","guid":{"rendered":""},"modified":"-0001-11-30T00:00:00","modified_gmt":"-0001-11-29T20:00:00","slug":"","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=243580","title":{"rendered":"Tez sakitl\u0259\u015fm\u0259yin"},"content":{"rendered":"

Stress s\u0259viyy\u0259niz artma\u011fa ba\u015flad\u0131qdan sonra h\u0259yat dözülm\u0259z hala g\u0259lir. Görül\u0259si i\u015fl\u0259r siyah\u0131s\u0131 h\u0259ddind\u0259n art\u0131q a\u011f\u0131rla\u015fma\u011fa ba\u015flay\u0131r, h\u0259r \u015fey siz\u0259 qar\u015f\u0131 görünür v\u0259 etm\u0259k ist\u0259diyiniz t\u0259k \u015fey fetal v\u0259ziyy\u0259td\u0259 bükülm\u0259kdir.<\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, psixi sa\u011flaml\u0131q müt\u0259x\u0259ssisl\u0259ri deyirl\u0259r ki, öhd\u0259sind\u0259n g\u0259lm\u0259yin daha yax\u015f\u0131 yollar\u0131 var.
\n Sinir sisteminizi n\u0259 sakitl\u0259\u015fdir\u0259 bil\u0259r
\nGözl\u0259nilm\u0259z bir \u015fey edin<\/strong>
\nBu, axmaq bir vur\u011fu il\u0259 bir cüml\u0259 dem\u0259k, \u0259traf\u0131n\u0131zda qafiy\u0259li be\u015f obyektin ad\u0131n\u0131 ç\u0259km\u0259k, onlar\u0131 \u0259lifba s\u0131ras\u0131 il\u0259 sadalamaq v\u0259 ya qollar\u0131n\u0131z\u0131n uzanmas\u0131n\u0131 \u015fi\u015firtm\u0259k ola bil\u0259r. Kaliforniyadak\u0131 ba\u015f psixoloq Megan Marcum m\u0259sl\u0259h\u0259t görür ki, beyin eyni zamanda yüks\u0259k stress v\u0259 yenilikl\u0259rin öhd\u0259sind\u0259n g\u0259lm\u0259kd\u0259 ç\u0259tinlik ç\u0259kdiyind\u0259n, bu kiçik, gözl\u0259nilm\u0259z h\u0259r\u0259k\u0259tl\u0259r narahatl\u0131\u011f\u0131 tez bir zamanda dayand\u0131ra v\u0259 yenid\u0259n ba\u015flama\u011f\u0131n\u0131za köm\u0259k ed\u0259 bil\u0259r.
\nÖzünüzl\u0259 dan\u0131\u015fma t\u0259rzinizi d\u0259yi\u015fdirin<\/strong>
\nDaxili s\u0259siniz vacibdir v\u0259 t\u0259dqiqatlar göst\u0259rir ki, ikinci \u015f\u0259xs öz-özün\u0259 dan\u0131\u015fmas\u0131 narahatl\u0131\u011f\u0131 birinci \u015f\u0259xs öz-özün\u0259 dan\u0131\u015fmas\u0131ndan daha t\u0259sirli \u015f\u0259kild\u0259 azald\u0131r. Buna gör\u0259 d\u0259 "M\u0259n bunun öhd\u0259sind\u0259n g\u0259l\u0259 bil\u0259r\u0259m" dem\u0259k \u0259v\u0259zin\u0259, "H\u0259r \u015feyi bird\u0259n düz\u0259ltm\u0259y\u0259 ehtiyac yoxdur" kimi bir \u015fey s\u0131nay\u0131n.
\nXatir\u0259l\u0259rd\u0259 rahatl\u0131q tap\u0131n<\/strong>
\nAç\u0131qcalar, qeydl\u0259r v\u0259 ya sevdikl\u0259rinizin v\u0259 ev heyvanlar\u0131n\u0131n \u015f\u0259kill\u0259ri kimi müsb\u0259t xatir\u0259l\u0259rl\u0259 \u0259laq\u0259li \u0259\u015fyalardan ibar\u0259t özünüzü sakitl\u0259\u015fdir\u0259n bir qutu yarad\u0131n. B\u0259zi insanlar ad günl\u0259rind\u0259n qurudulmu\u015f çiç\u0259k, u\u015fa\u011f\u0131n\u0131n ç\u0259kdiyi r\u0259sm v\u0259 ya öz u\u015faql\u0131qlar\u0131ndan kiçik bir oyuncaq kimi dig\u0259r \u0259\u015fyalar \u0259lav\u0259 etm\u0259yi seçirl\u0259r. Sevimli \u015feirinizin v\u0259 ya ilhamverici sitat\u0131n çap\u0131n\u0131 yerl\u0259\u015fdirin.<\/p>\n

Seçiml\u0259r sonsuzdur, \u0259sas odur ki, h\u0259r bir \u0259\u015fyadan rahatl\u0131q tap\u0131rs\u0131n\u0131z. Narahat v\u0259 ya narahat oldu\u011funuz zaman qutunu ç\u0131xar\u0131n v\u0259 h\u0259r bir \u0259\u015fya il\u0259 \u0259laq\u0259li xatir\u0259l\u0259r haqq\u0131nda dü\u015fün\u0259r\u0259k \u0259n az\u0131 10 d\u0259qiq\u0259 ona baxma\u011fa vaxt ay\u0131r\u0131n. Nyu-Yorkda ya\u015fayan v\u0259 narahatl\u0131q poz\u011funluqlar\u0131 üzr\u0259 ixtisasla\u015fm\u0131\u015f klinik psixoloq Lori Devis deyir ki, nostalji sizi sakitl\u0259\u015fdir\u0259 bil\u0259r.<\/p>\n

Özünüzü silk\u0259l\u0259yin<\/strong>
\nB\u0259d\u0259ninizi \u015füurlu \u015f\u0259kild\u0259 silk\u0259l\u0259m\u0259k, s\u0259y göst\u0259rdiyimiz sabit tarazl\u0131q v\u0259ziyy\u0259tin\u0259 qay\u0131tma\u011f\u0131n sür\u0259tli bir yoludur. Tutaq ki, müdirinizl\u0259 çox pis bir telefon dan\u0131\u015f\u0131\u011f\u0131n\u0131z olub. Telefonu yer\u0259 qoyun, aya\u011fa qalx\u0131n v\u0259 b\u0259d\u0259ninizin h\u0259r bir hiss\u0259sini – qollar\u0131n\u0131z\u0131, çiyinl\u0259rinizi, ba\u015f\u0131n\u0131z\u0131 v\u0259 ayaqlar\u0131n\u0131z\u0131 sanki güclü \u015f\u0259kild\u0259 silk\u0259l\u0259yin. Bunu \u0259n az\u0131 60 saniy\u0259d\u0259n bir neç\u0259 d\u0259qiq\u0259y\u0259 q\u0259d\u0259r edin. Sonra ba\u015f\u0131n\u0131z\u0131 "yox" dey\u0259 ba\u015f\u0131n\u0131z\u0131 yell\u0259yirmi\u015f kimi yell\u0259yin. Bu s\u0259sl\u0259ndirm\u0259 beynimizl\u0259 orqanlar\u0131m\u0131z aras\u0131ndak\u0131 bir yol olan vagus sinirini stimulla\u015fd\u0131rma\u011fa köm\u0259k edir v\u0259 b\u0259d\u0259ni sakitl\u0259\u015fdirm\u0259k üçün parasempatik sinir sistemimizi aktivl\u0259\u015fdirm\u0259y\u0259 köm\u0259k edir.
\nDiqq\u0259tliliyi t\u0259crüb\u0259 edin<\/strong>
\n\u0130lk d\u0259f\u0259 narahat olma\u011fa ba\u015flad\u0131\u011f\u0131n\u0131z zaman sad\u0259 bir yer h\u0259r\u0259k\u0259tind\u0259n istifad\u0259 edin. Bu, ayaqlar\u0131n\u0131z\u0131 yer\u0259 basmaq, ç\u0259n\u0259nizi bo\u015faltmaq, ayaq barmaqlar\u0131n\u0131z\u0131 t\u0259rp\u0259tm\u0259k v\u0259 ya duru\u015fda inc\u0259 bir d\u0259yi\u015fiklik ola bil\u0259r.
\nGülüms\u0259yin<\/strong>
\nGüldüyünüz zaman stress hormonu olaraq da bilin\u0259n kortizol s\u0259viyy\u0259niz azal\u0131r. Gülü\u015f h\u0259mçinin \u0259z\u0259l\u0259l\u0259rinizin y\u0131\u011f\u0131lmas\u0131na v\u0259 bo\u015falmas\u0131na s\u0259b\u0259b olur ki, bu da fiziki rahatlaman\u0131n ümumi bir formas\u0131d\u0131r.
\nB\u0259d\u0259n temperaturunuzu d\u0259yi\u015fdirin<\/strong>
\nStress reaksiyas\u0131n\u0131 dayand\u0131rmaq üçün üzünüz\u0259 t\u0259xmin\u0259n 20-30 saniy\u0259 soyuq su çil\u0259m\u0259lisiniz. Yanaqlar\u0131n\u0131zda buz kubu v\u0259 ya su kimi soyuq bir \u015fey hiss etm\u0259k, parasempatik sinir sistemini aktivl\u0259\u015fdirdiyind\u0259n, tez bir zamanda yer\u0259 toxunma hissi yarada bil\u0259r. Evd\u0259sinizs\u0259 v\u0259 vaxt\u0131n\u0131z varsa, isti du\u015f da q\u0259bul ed\u0259 bil\u0259rsiniz. Bu, sinir sistemini rahatlatmaq üçün temperatur, t\u0259zyiq v\u0259 duy\u011fu giri\u015fini birl\u0259\u015fdirir.
\nTaqq\u0131lt\u0131<\/strong>
\nB\u0259d\u0259ninizin h\u0259m sol, h\u0259m d\u0259 sa\u011f t\u0259r\u0259fl\u0259rini stimulla\u015fd\u0131rma\u011f\u0131 \u0259hat\u0259 ed\u0259n ikit\u0259r\u0259fli t\u0131qq\u0131lt\u0131, an\u0131nda stressi yava\u015flatma\u011fa v\u0259 idar\u0259 etm\u0259y\u0259 köm\u0259k edir.
\n"K\u0259p\u0259n\u0259k quca\u011f\u0131n\u0131 sevir\u0259m. H\u0259r iki ovucunuzu özünüz\u0259 t\u0259r\u0259f çevirin, ba\u015f barmaqlar\u0131n\u0131z\u0131 bir-birin\u0259 bükün v\u0259 sonra barmaqlar\u0131n\u0131z\u0131 aç\u0131n. Ba\u015f barmaqlar\u0131n\u0131z\u0131 körpücük sümüyünüz\u0259, \u0259ll\u0259rinizi is\u0259 sin\u0259niz\u0259 birl\u0259\u015fdirin, barmaqlar\u0131n\u0131z\u0131 sola v\u0259 sonra sa\u011fa vurun. Sola, sa\u011fa. Yava\u015fca." Nyu-York \u015f\u0259h\u0259rind\u0259 lisenziyal\u0131 terapevt Treysi Vadakumçeri.
\nÇal\u0131\u015fqanl\u0131\u011f\u0131 azald\u0131n<\/strong>
\nSinir sisteminiz h\u0259ddind\u0259n art\u0131q yükl\u0259ndikd\u0259, m\u0259hsuldarl\u0131qdan daha çox t\u0259hlük\u0259sizliyi üstün tutur ki, bu da h\u0259tta sad\u0259 i\u015fl\u0259ri ç\u0259tin v\u0259 ça\u015fd\u0131r\u0131c\u0131 hala g\u0259tir\u0259 bil\u0259r. Q\u0259sd\u0259n h\u0259ddini a\u015fa\u011f\u0131 sal\u0131n. Özünüz\u0259 sad\u0259c\u0259 g\u0259lm\u0259yin kifay\u0259t oldu\u011funu deyin. Heç n\u0259yi bitirm\u0259k bar\u0259d\u0259 narahat olmay\u0131n. \u018fn az t\u0259l\u0259bkar h\u0259r\u0259k\u0259tl\u0259, ist\u0259diyiniz h\u0259r \u015feyl\u0259 ba\u015flay\u0131n. \u0130\u015f tap\u015f\u0131r\u0131\u011f\u0131n\u0131 tamamlamaq, s\u0259n\u0259d açmaq, bir cüml\u0259 yazmaq v\u0259 ya b\u0259zi qeydl\u0259ri n\u0259z\u0259rd\u0259n keçirm\u0259k ist\u0259yirsinizs\u0259. Kiçik h\u0259r\u0259k\u0259tl\u0259r d\u0259 g\u0259rginliyi aradan qald\u0131r\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Stress s\u0259viyy\u0259niz artma\u011fa ba\u015flad\u0131qdan sonra h\u0259yat dözülm\u0259z hala g\u0259lir. Görül\u0259si i\u015fl\u0259r siyah\u0131s\u0131 h\u0259ddind\u0259n art\u0131q a\u011f\u0131rla\u015fma\u011fa ba\u015flay\u0131r, h\u0259r \u015fey siz\u0259 qar\u015f\u0131 görünür v\u0259 etm\u0259k ist\u0259diyiniz t\u0259k \u015fey fetal v\u0259ziyy\u0259td\u0259 bükülm\u0259kdir. Ucnoqta.az…<\/p>\n","protected":false},"author":1,"featured_media":251278,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[100],"tags":[],"class_list":["post-243580","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/243580","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=243580"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/243580\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/251278"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=243580"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=243580"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=243580"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}