{"id":583,"date":"2018-03-08T21:16:20","date_gmt":"2018-03-08T21:16:20","guid":{"rendered":"https:\/\/benimyuvam.com.tr\/?p=583"},"modified":"2018-03-08T21:16:20","modified_gmt":"2018-03-08T21:16:20","slug":"once-zihniniz-sigarayi-biraksin","status":"publish","type":"post","link":"https:\/\/benimyuvam.com.tr\/?p=583","title":{"rendered":"\u00d6nce Zihniniz Sigaray\u0131 B\u0131raks\u0131n"},"content":{"rendered":"<p><a id=\"1\" name=\"1\"><\/a><strong>&Ouml;nce Zihniniz Sigaray\u0131 B\u0131raks\u0131n<\/strong><\/p>\n<p>Sigara al\u0131\u015fkanl\u0131\u011f\u0131, toplumun b&uuml;t&uuml;n&uuml;n&uuml; ilgilendiren &ouml;nemli bir psikososyal sorundur ve al\u0131\u015fkanl\u0131k yap\u0131c\u0131 maddelerin en yayg\u0131n olan\u0131d\u0131r. Sigara hem fiziksel ve psikolojik ba\u011f\u0131ml\u0131l\u0131k yapmaktad\u0131r. Belli bir s&uuml;re sigara i&ccedil;ilmedi\u011finde sinirlilik, depresif duygular ve dikkatini toplamada g&uuml;&ccedil;l&uuml;k gibi belirtiler ortaya &ccedil;\u0131kar ve ac\u0131 vericidir.<\/p>\n<p>Psikolojik ba\u011f\u0131ml\u0131l\u0131k bir duygu ya da tada kar\u015f\u0131 duyulan kuvvetli &ouml;zlem \u015feklindedir ve &ccedil;ok daha uzun s&uuml;re devam etmektedir. Depresif, anksiyeteli, kendine g&uuml;vensiz ve sorunlardan ka&ccedil;an ki\u015filer psikolojik ba\u011f\u0131ml\u0131l\u0131\u011fa daha e\u011filimlidirler.<\/p>\n<p>Sigara ba\u011f\u0131ml\u0131l\u0131\u011f\u0131ndan psikoterapi ile kurtulmak m&uuml;mk&uuml;nd&uuml;r. Bireysel Psikoterapi, Bili\u015fsel Davran\u0131\u015f&ccedil;\u0131 terapi ve motivasyonel g&ouml;r&uuml;\u015fme tedavide olduk&ccedil;a etkindir. Nikotinin fiziksel olarak v&uuml;cuttan at\u0131lmas\u0131 yeterli de\u011fil psikolojik olarak zihninizden atman\u0131z gerekmektedir.<\/p>\n<p><a id=\"2\" name=\"2\"><\/a><strong>Sigaray\u0131 B\u0131rakmaya Haz\u0131rlanmak<\/strong><\/p>\n<p>B\u0131rakmay\u0131 istedi\u011finiz konusunda olumlu d&uuml;\u015f&uuml;n&uuml;n. Zor olaca\u011f\u0131 \u015feklindeki olumsuz d&uuml;\u015f&uuml;ncelerden ka&ccedil;\u0131n\u0131n. B\u0131rakmak isteme nedenlerinizin hepsini yaz\u0131n. Her gece yatmadan &ouml;nce bu nedenlerden bir tanesini on kere tekrarlay\u0131n.<\/p>\n<p>Bir paket sigara almak i&ccedil;in nas\u0131l ko\u015fu\u015fturdu\u011funuzu, ate\u015f bulmak i&ccedil;in nas\u0131l &ccedil;abalad\u0131\u011f\u0131n\u0131z\u0131 d&uuml;\u015f&uuml;n&uuml;n.<\/p>\n<p>Kendinizi duruma fiziksel ve ruhsal olarak haz\u0131rlamaya ba\u015flay\u0131n. Hafif bir egzersiz ve diyet program\u0131 ba\u015flat\u0131n. Daha fazla s\u0131v\u0131 al\u0131n, dinlenmeye daha fazla zaman ay\u0131r\u0131n ve a\u015f\u0131r\u0131 yorgunluktan ka&ccedil;\u0131n\u0131n.<\/p>\n<p><a id=\"3\" name=\"3\"><\/a><strong>Ne Bekledi\u011finizi Bilin<\/strong><\/p>\n<p>Ger&ccedil;ek&ccedil;i beklentileriniz olsun. Sigaray\u0131 b\u0131rakmak kolay de\u011fildir, fakat imkans\u0131z da de\u011fildir. B\u0131rakt\u0131ktan sonra ortaya &ccedil;\u0131kacak yoksunluk belirtilerinin ge&ccedil;icidir. Bu belirtiler genellikle 1-2 haftada ortadan kalkarlar.&nbsp;<\/p>\n<p>Tekrar ba\u015flama sigaray\u0131 b\u0131rakt\u0131ktan sonraki ilk haftada en s\u0131k g&ouml;r&uuml;lmektedir. \u0130lk haftada yoksunluk belirtileri &ccedil;ok \u015fiddetlidir ve v&uuml;cudunuz hala nikotine psikolojik ve fiziksel olarak ba\u011f\u0131ml\u0131d\u0131r. Bunun en g&uuml;&ccedil; zaman olaca\u011f\u0131n\u0131n fark\u0131nda olun ve &ccedil;evrenizden psikolojik olarak ki\u015fisel destek al\u0131n.&nbsp;<\/p>\n<p>Sigara i&ccedil;menin bir al\u0131\u015fkanl\u0131k oldu\u011funu, fakat sizin &uuml;stesinden gelebilece\u011finiz bir al\u0131\u015fkanl\u0131k oldu\u011funu unutmay\u0131n.<\/p>\n<p><a id=\"4\" name=\"4\"><\/a><strong>\u0130ddiaya Girin<\/strong><\/p>\n<p>Bir arkada\u015f\u0131n\u0131zla hedefledi\u011finiz tarihte b\u0131rakaca\u011f\u0131n\u0131za dair iddiaya girin. Sigara i&ccedil;medi\u011finiz her g&uuml;n sigara paras\u0131n\u0131 biriktirin ve e\u011fer sigara i&ccedil;erseniz ceza olarak onu verin. Ancak sigara i&ccedil;seniz de asla &ccedil;aban\u0131zdan y\u0131lmay\u0131n. Ba\u015far\u0131l\u0131 olmak i&ccedil;in kendinizi daha g&uuml;&ccedil;lendirin ve tekrar deneyin. Arkada\u015flar\u0131n\u0131za veya e\u015finize sizinle birlikte b\u0131rakmas\u0131n\u0131 teklif edin.<\/p>\n<p>Ailenize ve arkada\u015flar\u0131n\u0131za b\u0131rakaca\u011f\u0131n\u0131z\u0131 ve b\u0131rakma tarihinizi s&ouml;yleyin. Bu b\u0131rakmadan &ouml;nce ve b\u0131rakt\u0131ktan sonra size &ccedil;ok &ouml;nemli bir destek kayna\u011f\u0131 olacakt\u0131r.<\/p>\n<p><a id=\"5\" name=\"5\"><\/a><strong>Kolay B\u0131rakmak \u0130&ccedil;in<\/strong><\/p>\n<ul>\n<li>Marka de\u011fi\u015ftirin<\/li>\n<li>Ho\u015flanmad\u0131\u011f\u0131n\u0131z bir markaya ge&ccedil;in.<\/li>\n<li>Hedefledi\u011finiz tarihten bir ka&ccedil; hafta &ouml;nce d&uuml;\u015f&uuml;k nikotin ve katran i&ccedil;eren bir markay\u0131 kullanmaya ba\u015flay\u0131n<\/li>\n<li>\u0130&ccedil;ti\u011finiz sigara say\u0131s\u0131n\u0131 azalt\u0131n<\/li>\n<li>Her sigaran\u0131n sadece yar\u0131s\u0131n\u0131 i&ccedil;in<\/li>\n<li>Her g&uuml;n ilk sigaray\u0131 yakmay\u0131 bir saat erteleyin<\/li>\n<li>G&uuml;n&uuml;n sadece tek veya &ccedil;ift saatlerinde sigara i&ccedil;meye karar verin<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<ul>\n<li><a href=\"#1\">Sigaray\u0131 b\u0131rakmak i&ccedil;in &ouml;ncelik nedir?<\/a><\/li>\n<li><a href=\"#2\">Sigaray\u0131 b\u0131rakmak i&ccedil;in nas\u0131l haz\u0131rlanmal\u0131?<\/a><\/li>\n<li><a href=\"#3\">Sigaray\u0131 b\u0131rakmakta ki beklentiler!<\/a><\/li>\n<li><a href=\"#4\">Sigaray\u0131 b\u0131rakmak i&ccedil;in iddiaya girilmeli mi?<\/a><\/li>\n<li><a href=\"#5\">Sigaray\u0131 kolay b\u0131rakmak i&ccedil;in neler yap\u0131lmal\u0131?<\/a><\/li>\n<\/ul>\n","protected":false},"author":12,"featured_media":584,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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