{"id":3444,"date":"2020-04-14T21:16:28","date_gmt":"2020-04-14T19:16:28","guid":{"rendered":"https:\/\/kortopsikoloji.com\/dergi\/?p=3444"},"modified":"2020-04-14T21:16:28","modified_gmt":"2020-04-14T19:16:28","slug":"belirsizlik-durumlarinda-psikolojik-dayaniklilik","status":"publish","type":"post","link":"https:\/\/korto.com.tr\/en\/belirsizlik-durumlarinda-psikolojik-dayaniklilik\/","title":{"rendered":"Belirsizlik Durumlar\u0131nda Psikolojik Dayan\u0131kl\u0131l\u0131k"},"content":{"rendered":"

[vc_row][vc_column][vc_column_text]Koronavir\u00fcs k\u00fcresel bir felaket haline geldi\u011finden beri g\u00fcndemimizde hep en \u00fcst s\u0131rada yer al\u0131yor. Bir felaket bu kadar ani, beklenmedik \u015fekilde ya\u015fam bi\u00e7imimizi tehdit etti\u011finde derin bir belirsizlik duygusu hissetmek elbette do\u011fald\u0131r<\/strong>. Asl\u0131nda bizler bu belirsizlik duygusuna \u00e7ok yabanc\u0131 de\u011filiz. Bu duygu hayat\u0131m\u0131za pandemi s\u00fcreciyle girmedi.<\/p>\n

Pandemi belirsizli\u011finde farkl\u0131 olan durum, problemin ve sonu\u00e7lar\u0131n\u0131n k\u00fcresel olmas\u0131d\u0131r. Salg\u0131n milyarlarca insan\u0131n g\u00fcnl\u00fck ya\u015fam\u0131n\u0131 derinden de\u011fi\u015ftirdi. Ne zaman sona erece\u011fi bilinmiyor ve uzun vadeli ekonomik ve sosyal zararlar\u0131 hakk\u0131nda pek \u00e7ok tahmin y\u00fcr\u00fct\u00fcl\u00fcyor.<\/p>\n

Bu durum t\u00fcm d\u00fcnyada toplumsal bir \u00e7\u00f6k\u00fc\u015f\u00fcn ba\u015flang\u0131c\u0131 m\u0131 yoksa yeni bir \u00e7a\u011f\u0131n do\u011fu\u015fu mu bilinmez. Ancak riskler y\u00fcksek d\u00fczeyde ve bu y\u00fczden pandemi belirsizli\u011fi g\u00fcnl\u00fck ya\u015fam\u0131n belirsizliklerinden farkl\u0131 hissettiriyor.<\/strong><\/p>\n

Belirsizlik ile Ba\u015fa \u00c7\u0131kmak<\/h2>\n

B\u00f6yle ola\u011fand\u0131\u015f\u0131 zamanlarda belirsizli\u011fe tolerans\u0131m\u0131z\u0131 artt\u0131rman\u0131n \u00f6nemi<\/strong> bir kez daha kar\u015f\u0131m\u0131za \u00e7\u0131k\u0131yor. \u0130nsanlar belirsizli\u011fi tolere etme d\u00fczeyleri a\u00e7\u0131s\u0131ndan farkl\u0131l\u0131k g\u00f6sterir. Baz\u0131lar\u0131n\u0131n tolerans seviyesi y\u00fcksektir; \u00f6zellikle \u00fcz\u00fcc\u00fc, yeni ve \u00f6ng\u00f6r\u00fclemeyen durumlar\u0131 stresli bulmazlar. Belirsizlik tolerans\u0131 d\u00fc\u015f\u00fck olan di\u011fer insanlar ise rutinler, d\u00fczen ve al\u0131\u015fkanl\u0131k konusunda hassast\u0131r. Bug\u00fcnk\u00fc ko\u015fullardaki gibi s\u00fcre\u00e7 belirsiz ve \u00f6ng\u00f6r\u00fclemez hale geldi\u011finde endi\u015fe d\u00fczeyleri y\u00fckselir.<\/p>\n

Psikolojik Dayan\u0131kl\u0131l\u0131k<\/h2>\n

Resilience, T\u00fcrk\u00e7e kar\u015f\u0131l\u0131\u011f\u0131 ile psikolojik dayan\u0131kl\u0131l\u0131k, stresli ve zorlay\u0131c\u0131 deneyimler ve olaylar kar\u015f\u0131s\u0131nda ruh sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 koruyabilmek anlam\u0131na gelir.<\/strong> 1990’lardan bu yana, hem \u00e7ocuklar hem de yeti\u015fkinlerle yap\u0131lan dayan\u0131kl\u0131l\u0131k ara\u015ft\u0131rmalar\u0131, dayan\u0131kl\u0131l\u0131\u011f\u0131n var olan bir kayna\u011f\u0131m\u0131z oldu\u011funu ikna edici bir \u015fekilde g\u00f6stermi\u015ftir.<\/p>\n

Bir\u00e7o\u011fumuz ki\u015fisel kay\u0131p, hayal k\u0131r\u0131kl\u0131\u011f\u0131 ve ba\u015far\u0131s\u0131zl\u0131k durumlar\u0131n\u0131 ya\u015famam\u0131za kar\u015f\u0131n hayatlar\u0131m\u0131z\u0131 s\u00fcrd\u00fcrebildik, yeni durumlara adapte olabildik. Pandemi s\u00fcrecinde s\u0131k\u0131nt\u0131ya kar\u015f\u0131 dayan\u0131kl\u0131 oldu\u011funuzu d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcz anlar\u0131n\u0131z\u0131 tekrar d\u00fc\u015f\u00fcn\u00fcn, hepimizin i\u00e7imizde bu dayan\u0131kl\u0131l\u0131k var. Belirsizlik zamanlar\u0131nda kendimize bunu hat\u0131rlatmam\u0131z \u00f6nemlidir.<\/p>\n

T\u00fcm bunlar\u0131n yan\u0131 s\u0131ra psikolojik dayan\u0131kl\u0131l\u0131\u011f\u0131n tamamen size ba\u011fl\u0131 olmad\u0131\u011f\u0131n\u0131 belirtmek de \u00f6nemlidir. Ge\u00e7mi\u015f ve \u015fimdiki d\u0131\u015f ko\u015fullar (her ikisi de bizim kontrol\u00fcm\u00fcz d\u0131\u015f\u0131ndad\u0131r) etkili ba\u015fa \u00e7\u0131kma becerileri geli\u015ftirmemize yol a\u00e7arak dayan\u0131kl\u0131l\u0131\u011f\u0131m\u0131z\u0131 art\u0131r\u0131r.<\/p>\n

Psikolojik Dayan\u0131kl\u0131l\u0131\u011f\u0131m\u0131z\u0131 Artt\u0131rmak \u0130\u00e7in Y\u00f6ntemler<\/h2>\n

Dayan\u0131kl\u0131\u011f\u0131m\u0131z\u0131 art\u0131ran bizim kontrol\u00fcm\u00fczde olan baz\u0131 y\u00f6ntemler de vard\u0131r.<\/p>\n

B\u00f6ylesine stresli zamanlarda psikolojik dayan\u0131kl\u0131l\u0131\u011f\u0131m\u0131z\u0131 artt\u0131rmak i\u00e7in yap\u0131labilecek en faydal\u0131 olan \u00f6nerilerden baz\u0131lar\u0131 \u015funlard\u0131r:<\/p>\n

    \n
  1. \u0130zole olmak yerine sosyal ili\u015fkilerinizi (samimi, ailesel, toplumsal) beslemek ve bu ili\u015fkilere yat\u0131r\u0131m yapmak; ba\u015fkalar\u0131na faydal\u0131 olmak.<\/li>\n
  2. \u00d6z bak\u0131m\u0131n\u0131z\u0131 art\u0131rmak; size anlam, ne\u015fe, teselli hissi veren aktiviteleri rutininize dahil etmek.<\/li>\n
  3. Duygular\u0131n\u0131z\u0131 kabul etmek ve karar verirken de\u011ferlerinize ve hedeflerinize dan\u0131\u015fmak; durumu geni\u015f bir perspektiften de\u011ferlendirmek ve akl\u0131n\u0131za gelen ilk d\u00fc\u015f\u00fcnceyi sat\u0131n almay\u0131p ger\u00e7ekleri sorgulamak.<\/li>\n
  4. Durumunuzun kontrol\u00fcn\u00fcz alt\u0131nda olan y\u00f6nlerine odaklanmak, olmayana de\u011fil.<\/li>\n<\/ol>\n

    Psikolojik Dayan\u0131kl\u0131l\u0131k Nas\u0131l Anla\u015f\u0131l\u0131r?<\/h2>\n

    A\u015fa\u011f\u0131da psikolojik dayan\u0131kl\u0131l\u0131k ile ilgili h\u0131zl\u0131ca cevaplayabilece\u011finiz bir \u00f6l\u00e7ek bulunmaktad\u0131r. Sorular\u0131 \u201cGenelde Do\u011fru\u201d (GD) veya \u201cGenelde Yanl\u0131\u015f\u201d (GY) olarak cevaplamaya \u00e7al\u0131\u015f\u0131n:<\/p>\n

      \n
    1. De\u011fi\u015fiklikler meydana geldi\u011finde uyum sa\u011flayabiliyorum.<\/li>\n
    2. Yoluma \u00e7\u0131kan \u015feyler ile ba\u015fa \u00e7\u0131kabilirim.<\/li>\n
    3. Sorunlarla kar\u015f\u0131la\u015ft\u0131\u011f\u0131mda durumun mizahi yan\u0131n\u0131 g\u00f6rmeye \u00e7al\u0131\u015f\u0131yorum.<\/li>\n
    4. Stresle ba\u015fa \u00e7\u0131kmak zorunda kalmak beni daha g\u00fc\u00e7l\u00fc yapabilir.<\/li>\n
    5. Hastal\u0131k, yaralanma veya di\u011fer zorluklardan sonra hayata devam etme e\u011filimindeyim.<\/li>\n
    6. Engeller olsa bile hedeflerime ula\u015fabilece\u011fime inan\u0131yorum.<\/li>\n
    7. Bask\u0131 alt\u0131ndayken, odaklanabiliyorum ve net d\u00fc\u015f\u00fcnebiliyorum.<\/li>\n
    8. Ba\u015far\u0131s\u0131zl\u0131k y\u00fcz\u00fcnden kolayca hevesim k\u0131r\u0131lmaz.<\/li>\n
    9. Hayat\u0131n zorluklar\u0131yla u\u011fra\u015f\u0131rken kendimi g\u00fc\u00e7l\u00fc bir insan gibi hissediyorum.<\/li>\n
    10. \u00dcz\u00fcnt\u00fc, korku ve \u00f6fke gibi ho\u015f olmayan veya ac\u0131 verici duygularla ba\u015fa \u00e7\u0131kabiliyorum.<\/li>\n<\/ol>\n

      Sorular\u0131n \u00e7o\u011funa \u2018GD\u2019 \u015feklinde cevap verdiyseniz, kendinizi dayan\u0131kl\u0131 bir birey olarak d\u00fc\u015f\u00fcnebilirsiniz. Bu s\u00fcre\u00e7te tolerans\u0131n\u0131z\u0131n d\u00fc\u015f\u00fck oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, telefonla belirsizli\u011fe daha toleransl\u0131 olan aileniz ve arkada\u015flar\u0131n\u0131zla ba\u011flant\u0131 kurmak sizlere iyi gelecektir. Onlara korku ve endi\u015felerinizi ifade edin ve belirsizlik duygular\u0131 ile nas\u0131l ba\u015fa \u00e7\u0131kt\u0131klar\u0131n\u0131 dinleyin.<\/p>\n

      Yazan :\u00a0Klinik Psikolog Altuna T\u00fcrko\u011flu<\/a><\/p>\n

      Kaynak: https:\/\/positivepsychology.com\/connor-davidson-brief-resilience-scale\/<\/a>[\/vc_column_text][\/vc_column][\/vc_row][vc_section full_width=”stretch_row” css=”.vc_custom_1612445682646{background-color: #f0f4f7 !important;}”][vc_row][vc_column width=”1\/3″][ult_buttons btn_title=”Bu Konuda \u00c7al\u0131\u015fan Uzmanlar\u0131m\u0131z\u0131 \u0130nceleyin” btn_link=”url:https%3A%2F%2Fkortopsikoloji.com%2Fekibimiz%2F|target:_blank” btn_align=”ubtn-center” btn_size=”ubtn-block” btn_title_color=”#ffffff” btn_bg_color=”#552878″ icon=”icomoon-the7-font-the7-login-021″ icon_size=”32″ btn_icon_pos=”ubtn-sep-icon-at-left” btn_border_style=”solid” btn_border_size=”1″ btn_radius=”10″ btn_font_family=”font_family:Ubuntu Condensed|font_call:Ubuntu+Condensed” btn_font_size=”desktop:16px;”][\/vc_column][vc_column width=”1\/3″][ult_buttons btn_title=”+90 212 247 07 70″ btn_link=”url:https%3A%2F%2Fwa.me%2F902122470770|title:Whatsapp%20Korto%20Psikoloji|target:_blank” btn_align=”ubtn-center” btn_size=”ubtn-block” btn_title_color=”#ffffff” btn_bg_color=”#25d366″ icon=”icomoon-the7-font-whatsapp” icon_size=”32″ btn_icon_pos=”ubtn-sep-icon-at-left” btn_border_style=”solid” btn_border_size=”1″ btn_radius=”10″ btn_font_size=”desktop:16px;” btn_font_family=”font_family:Ubuntu Condensed|font_call:Ubuntu+Condensed”][\/vc_column][vc_column width=”1\/3″][ult_buttons btn_title=”+90 212 247 07 70″ btn_link=”url:tel%3A%2B902122470770|title:Telefon|target:_blank” btn_align=”ubtn-center” btn_size=”ubtn-block” btn_title_color=”#ffffff” btn_bg_color=”#552878″ icon=”icomoon-the7-font-the7-phone-05″ icon_size=”32″ btn_icon_pos=”ubtn-sep-icon-at-left” btn_border_style=”solid” btn_border_size=”1″ btn_radius=”10″ btn_font_size=”desktop:16px;” btn_font_family=”font_family:Ubuntu Condensed|font_call:Ubuntu+Condensed”][\/vc_column][\/vc_row][\/vc_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

      Psikolojik dayanan\u0131kl\u0131l\u0131k stresli deneyimler kar\u015f\u0131s\u0131nda ruh sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 koruyabilmemiz anlam\u0131na gelir. Nas\u0131l daha dayan\u0131kl\u0131 oluruz?<\/p>","protected":false},"author":4,"featured_media":5509,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[624,30],"tags":[625,46,626,648,115,117,265],"class_list":["post-3444","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-covid-19","category-kisisel-gelisim-yazilari","tag-covid-19","tag-kaygi","tag-koronavirus","tag-psikolojik-dayaniklilik","tag-psikoterapi","tag-stres","tag-stresle-bas-etmek"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/korto.com.tr\/en\/wp-json\/wp\/v2\/posts\/3444","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/korto.com.tr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/korto.com.tr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/korto.com.tr\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/korto.com.tr\/en\/wp-json\/wp\/v2\/comments?post=3444"}],"version-history":[{"count":0,"href":"https:\/\/korto.com.tr\/en\/wp-json\/wp\/v2\/posts\/3444\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/korto.com.tr\/en\/wp-json\/wp\/v2\/media\/5509"}],"wp:attachment":[{"href":"https:\/\/korto.com.tr\/en\/wp-json\/wp\/v2\/media?parent=3444"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/korto.com.tr\/en\/wp-json\/wp\/v2\/categories?post=3444"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/korto.com.tr\/en\/wp-json\/wp\/v2\/tags?post=3444"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}