{"id":264813,"date":"2026-10-28T08:02:01","date_gmt":"2026-10-28T04:02:01","guid":{"rendered":"https:\/\/ucnoqta.az\/?p=264813"},"modified":"2026-10-28T00:11:54","modified_gmt":"2026-10-27T20:11:54","slug":"stressi-10-d%c9%99qiq%c9%99y%c9%99-azaltmaga-kom%c9%99k-ed%c9%99n-6-v%c9%99rdis","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=264813","title":{"rendered":"Stressi 10 d\u0259qiq\u0259y\u0259 azaltma\u011fa k\u00f6m\u0259k ed\u0259n 6 v\u0259rdi\u015f"},"content":{"rendered":"<p><strong>Stressd\u0259n uzaqla\u015fmaq \u00fc\u00e7\u00fcn h\u0259r zaman istirah\u0259t\u0259 \u00e7\u0131xmaq v\u0259 ya telefonu s\u00f6nd\u00fcrm\u0259k laz\u0131m deyil. B\u0259z\u0259n c\u0259mi 10 d\u0259qiq\u0259 v\u0259 bir ne\u00e7\u0259 sad\u0259 v\u0259rdi\u015f g\u0259rginliyi azaltma\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259r.<\/strong><\/p>\n<p>Ucnoqta.az xarici mediaya istinad\u0259n x\u0259b\u0259r verir ki, \u201cReal Simple\u201d n\u0259\u015frinin yazd\u0131\u011f\u0131na g\u00f6r\u0259, stressin azald\u0131lmas\u0131 orqanizmin \u201cm\u00fcbariz\u0259 v\u0259 ya qa\u00e7\u0131\u015f\u201d reaksiyas\u0131n\u0131 z\u0259ifl\u0259d\u0259r\u0259k sinir sistemini istirah\u0259t v\u0259 b\u0259rpa v\u0259ziyy\u0259tin\u0259 qaytarma\u011fa y\u00f6n\u0259lir. Klinik psixoloq K\u0259rim C. Torres San\u00e7es bunun \u00fc\u00e7\u00fcn g\u00fcnd\u0259lik h\u0259yatda t\u0259tbiq edil\u0259 bil\u0259n \u00fcsullar\u0131 t\u00f6vsiy\u0259 edir.<br \/>\n<strong>1. \u018fz\u0259l\u0259l\u0259ri n\u00f6vb\u0259 il\u0259 g\u0259rib bo\u015fald\u0131n<\/strong><br \/>\nStress zaman\u0131 \u00e7\u0259n\u0259, \u00e7iyin v\u0259 qol \u0259z\u0259l\u0259l\u0259ri qeyri-ixtiyari g\u0259rginl\u0259\u015f\u0259 bil\u0259r. Rahat oturun v\u0259 ya uzan\u0131n, m\u00fc\u0259yy\u0259n \u0259z\u0259l\u0259 qrupunu t\u0259xmin\u0259n 5 saniy\u0259 g\u0259rin, sonra 10\u201315 saniy\u0259 bo\u015fald\u0131n. Bu prosesi \u0259ll\u0259rd\u0259n ba\u015flayaraq \u00fcz, boyun, \u00e7iyin v\u0259 ayaq \u0259z\u0259l\u0259l\u0259rin\u0259 q\u0259d\u0259r t\u0259krarlay\u0131n.<br \/>\n<strong>2. T\u0259bi\u0259td\u0259 10 d\u0259qiq\u0259 g\u0259zin<\/strong><br \/>\nQ\u0131sa g\u0259zinti diqq\u0259ti narahat d\u00fc\u015f\u00fcnc\u0259l\u0259rd\u0259n yay\u0131nd\u0131rma\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259r. G\u0259z\u0259rk\u0259n \u0259trafdak\u0131 s\u0259sl\u0259r\u0259, a\u011faclara, r\u0259ngl\u0259r\u0259 v\u0259 n\u0259f\u0259siniz\u0259 diqq\u0259t yetirin. Bu, g\u00fcnd\u0259lik qay\u011f\u0131lardan uzaqla\u015fmaq \u00fc\u00e7\u00fcn sad\u0259 \u00fcsuldur.<br \/>\n<strong>3. \u201cK\u0259p\u0259n\u0259k quca\u011f\u0131\u201d texnikas\u0131n\u0131 s\u0131nay\u0131n<\/strong><br \/>\nQollar\u0131n\u0131z\u0131 sin\u0259nizin \u00fcz\u0259rind\u0259 \u00e7arpazlay\u0131n v\u0259 \u0259ll\u0259rinizi qar\u015f\u0131 \u00e7iyinl\u0259riniz\u0259 qoyun. Bir ne\u00e7\u0259 d\u0259f\u0259 yava\u015f n\u0259f\u0259s al\u0131b-verin, sonra \u0259ll\u0259rinizl\u0259 n\u00f6vb\u0259 il\u0259 sol v\u0259 sa\u011f t\u0259r\u0259f\u0259 y\u00fcng\u00fclc\u0259 vurun. Bu h\u0259r\u0259k\u0259ti 1\u20133 d\u0259qiq\u0259 davam etdirin.<br \/>\n<strong>4. B\u0259d\u0259ninizi h\u0259r\u0259k\u0259t etdirin<\/strong><br \/>\n5\u201310 d\u0259qiq\u0259 \u0259rzind\u0259 qollar\u0131n\u0131z\u0131 v\u0259 ayaqlar\u0131n\u0131z\u0131 silk\u0259l\u0259m\u0259k, r\u0259qs etm\u0259k, y\u00fcng\u00fcl tullanmaq v\u0259 ya dart\u0131nma h\u0259r\u0259k\u0259tl\u0259ri etm\u0259k g\u0259rginliyi azaltma\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259r. Fiziki h\u0259r\u0259k\u0259t b\u0259d\u0259nd\u0259 toplanan g\u0259rginliyin azalmas\u0131na \u015f\u0259rait yarad\u0131r.<br \/>\n<strong>5. M\u0259nfi d\u00fc\u015f\u00fcnc\u0259l\u0259r\u0259 f\u0259rqli yana\u015f\u0131n<\/strong><br \/>\n\u201cBu i\u015fl\u0259rin \u00f6hd\u0259sind\u0259n g\u0259l\u0259 bilm\u0259y\u0259c\u0259y\u0259m\u201d v\u0259 ya \u201cHe\u00e7 n\u0259y\u0259 vaxt \u00e7atd\u0131rm\u0131ram\u201d kimi fikirl\u0259ri m\u00fc\u0259yy\u0259nl\u0259\u015fdirin v\u0259 v\u0259ziyy\u0259t\u0259 ba\u015fqa t\u0259r\u0259fd\u0259n baxma\u011fa \u00e7al\u0131\u015f\u0131n. Ola bil\u0259r ki, sad\u0259c\u0259 yorulmusunuz v\u0259 ya i\u015fl\u0259rin bir hiss\u0259sini art\u0131q g\u00f6rm\u00fcs\u00fcn\u00fcz. D\u00fc\u015f\u00fcnc\u0259l\u0259r\u0259 f\u0259rqli yana\u015fmaq stressin t\u0259sirini z\u0259ifl\u0259d\u0259 bil\u0259r.<br \/>\n<strong>6. T\u0259s\u0259vv\u00fcr\u00fcn\u00fczd\u0259 t\u0259hl\u00fck\u0259siz m\u0259kan yarad\u0131n<\/strong><br \/>\n\u00d6z\u00fcn\u00fcz\u00fc rahat v\u0259 t\u0259hl\u00fck\u0259siz hiss etdiyiniz bir yeri t\u0259s\u0259vv\u00fcr edin. Bu, d\u0259niz sahili, sakit otaq v\u0259 ya u\u015faql\u0131\u011f\u0131n\u0131zdan xo\u015f xatir\u0259 il\u0259 ba\u011fl\u0131 m\u0259kan ola bil\u0259r. \u018ftrafdak\u0131 s\u0259sl\u0259ri, qoxular\u0131, r\u0259ngl\u0259ri v\u0259 toxundu\u011funuz \u0259\u015fyalar\u0131 x\u0259yal\u0131n\u0131zda canland\u0131r\u0131n. Bu \u00fcsul diqq\u0259ti g\u0259rginlikd\u0259n yay\u0131nd\u0131rma\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259r.<br \/>\nStressin s\u0259b\u0259bl\u0259rini h\u0259r zaman d\u0259rhal aradan qald\u0131rmaq m\u00fcmk\u00fcn olmasa da, bu sad\u0259 \u00fcsullar sakitl\u0259\u015fm\u0259y\u0259 v\u0259 emosional tarazl\u0131\u011f\u0131 b\u0259rpa etm\u0259y\u0259 k\u00f6m\u0259k ed\u0259 bil\u0259r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stressd\u0259n uzaqla\u015fmaq \u00fc\u00e7\u00fcn h\u0259r zaman istirah\u0259t\u0259 \u00e7\u0131xmaq v\u0259 ya telefonu s\u00f6nd\u00fcrm\u0259k laz\u0131m deyil. B\u0259z\u0259n c\u0259mi 10 d\u0259qiq\u0259 v\u0259 bir ne\u00e7\u0259 sad\u0259 v\u0259rdi\u015f g\u0259rginliyi azaltma\u011fa k\u00f6m\u0259k ed\u0259 bil\u0259r. Ucnoqta.az xarici mediaya&hellip;<\/p>\n","protected":false},"author":2,"featured_media":264814,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[222],"tags":[],"class_list":["post-264813","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglamliq"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/264813","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\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=264813"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/264813\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/264814"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=264813"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=264813"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=264813"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}