{"id":3249,"date":"2025-09-01T13:16:30","date_gmt":"2025-09-01T10:16:30","guid":{"rendered":"https:\/\/www.psikologleylakilic.com\/?p=3249"},"modified":"2025-09-01T13:16:32","modified_gmt":"2025-09-01T10:16:32","slug":"ofke-nasil-yonetilir","status":"publish","type":"post","link":"https:\/\/www.psikologleylakilic.com\/en\/2025\/09\/01\/ofke-nasil-yonetilir\/","title":{"rendered":"\u00d6fke Nas\u0131l Y\u00f6netilir?"},"content":{"rendered":"<h6 class=\"wp-block-heading has-text-align-left\"><strong><strong><strong><strong><strong>\u00d6fke Nas\u0131l Y\u00f6netilir?<\/strong><\/strong><\/strong><\/strong><\/strong><\/h6>\n\n\n\n<p>\u00d6fke son derece insani bir duygudur \u00f6nemli olan \u00f6fkenin ne zaman nas\u0131l ve ne yo\u011funlukta ya\u015fand\u0131\u011f\u0131d\u0131r. \u0130nsan\u0131n duygu sisteminin bir par\u00e7as\u0131d\u0131r \u00e7\u00fcnk\u00fc insan nas\u0131l ki g\u00f6r\u00fcr i\u015fitir \u00fcz\u00fcl\u00fcr veya mutlu olur ayn\u0131 \u015fekilde \u00f6fkelenir. \u00d6fke ki\u015fiye g\u00f6re de\u011fi\u015fkenlik g\u00f6sterir; \u00f6fkenin ya\u015fanma \u015fekli cinsiyet ya\u015f e\u011fitim durumu ki\u015filik yap\u0131s\u0131 gibi pek \u00e7ok fakt\u00f6re ba\u011fl\u0131 de\u011fi\u015fiklik g\u00f6sterebilmektedir.<\/p>\n\n\n\n<p><br>\u00d6fke genelde \u2018ikincil duygu\u2019 olarak ya\u015fan\u0131r. Psikolog Dr. Thomas Gordon \u00f6fkeyi bir buzda\u011f\u0131na benzetir, bilindi\u011fi gibi buzda\u011f\u0131n\u0131n b\u00fcy\u00fck bir k\u0131sm\u0131 suyun alt\u0131nda kal\u0131r ve g\u00f6r\u00fcnmez; g\u00f6r\u00fcnen daha k\u00fc\u00e7\u00fck k\u0131sm\u0131 da suyun \u00fczerindedir. \u0130nsan\u0131n ya\u015fad\u0131\u011f\u0131 \u00f6fke yaln\u0131zca buzda\u011f\u0131n\u0131n g\u00f6r\u00fcnen k\u0131sm\u0131d\u0131r, altta kalan b\u00fcy\u00fck b\u00f6l\u00fcmde de \u00f6fke duygusunun alt\u0131nda yatan ikincil duygular\u0131n bulundu\u011funu ifade eder. Suyun alt\u0131nda kalan bu gizli duygular birikip, sertle\u015fip, kat\u0131la\u015f\u0131nca buzda\u011f\u0131n\u0131n tepesindeki \u00f6fkeyi olu\u015fturur. Di\u011fer bir deyi\u015fle; ki\u015finin \u00f6fkelenmesine neden olan asl\u0131nda \u00e7o\u011fu zaman fark etmedi\u011fi ba\u015fka duygular\u0131d\u0131r. \u00d6rne\u011fin \u00fcz\u00fcnt\u00fc, merak, k\u0131skan\u00e7l\u0131k, su\u00e7luluk, yaln\u0131zl\u0131k, anla\u015f\u0131lamama, \u00e7aresizlik, umursanmama, haks\u0131zl\u0131\u011fa u\u011frama vb. \u00d6fkenin kaynaklar\u0131n\u0131 ortadan kald\u0131rmay\u0131 ba\u015farmak i\u00e7in buzda\u011f\u0131n\u0131n alt\u0131ndaki bu ikincil duygular\u0131n anla\u015f\u0131labilmesi gerekir.<\/p>\n\n\n\n<p>&nbsp;<br>\u00d6fke kontrol\u00fc \u00f6fkelenmemek de\u011fildir, \u00f6fkemizi uygun \u015fekilde ya\u015fayabilmektir. \u00d6fke kontrol\u00fcnde as\u0131l hedef; ma\u011fdur olmamak ve ma\u011fdur etmemek aras\u0131nda denge sa\u011flayabilmektir.<\/p>\n\n\n\n<p><strong>\u00d6fkenin Ger\u00e7ek Kaynaklar\u0131na Odaklanmak:<\/strong><\/p>\n\n\n\n<p>&nbsp;\u00d6fke kontrol\u00fcnde bu duygunun hissedilmesine neden olan fakt\u00f6rleri fark etmek \u00e7ok \u00f6nemlidir. \u00d6fkelenen ki\u015finin kendisine \u015fu sorular\u0131 sormas\u0131 olduk\u00e7a faydal\u0131 olacakt\u0131r:<\/p>\n\n\n\n<p>1-\u00d6fkemi nas\u0131l ya\u015f\u0131yorum?&nbsp;<br>-\u00d6fkelendi\u011fimde hangi duygular\u0131n etkisinde kal\u0131yorum?&nbsp;<br>-\u00d6fkelendi\u011fimde akl\u0131mdan ne gibi d\u00fc\u015f\u00fcnceler ge\u00e7iyor?<br>-\u00d6fkelendi\u011fimde bedenimde neler oluyor?<br>2-Hangi durumlarda \u00f6fkeleniyorum?<\/p>\n\n\n\n<p>-\u00d6fke yaratan durumlar nelerdir?&nbsp;<br>3-\u00d6fkelenmek benim i\u00e7in ne anlama geliyor?<\/p>\n\n\n\n<p>-\u00d6fkenin anlam\u0131 ele al\u0131n\u0131r, herkes i\u00e7in farkl\u0131 bir anlam ifade edebilir.<br>4-Bu \u015fekilde \u00f6fkelenmem pozitif ya da negatif ne gibi sonu\u00e7lar ne oluyor?<\/p>\n\n\n\n<p>-Sonu\u00e7lar ki\u015fisel de\u011fer ta\u015f\u0131r size g\u00f6re yakacak olan bir sonu\u00e7 kar\u015f\u0131n\u0131zdaki i\u00e7in zafer anlam\u0131 ta\u015f\u0131yabilir.<\/p>\n\n\n\n<p><br>\u00d6fkenin alt\u0131ndaki temel duygular fark edilmeli birincil duygular ke\u015ffedildi\u011finde onlarla ba\u015fa \u00e7\u0131kman\u0131n daha sa\u011fl\u0131kl\u0131 yollar\u0131 bulunmal\u0131 mesela ki\u015fiyi \u00f6fkelendiren birincil duygu haks\u0131zl\u0131\u011fa u\u011fram\u0131\u015fl\u0131k olabilir, bu durumda ki\u015finin hakk\u0131n\u0131 aramas\u0131 i\u00e7in daha i\u015flevsel yollar; a\u00e7\u0131k\u00e7a talep etmek, kar\u015f\u0131s\u0131ndakine s\u0131n\u0131r koymak vb. ke\u015ffedilmeli ve kullan\u0131lmal\u0131d\u0131r. Ama\u00e7 \u00f6fkelenen ki\u015finin verdi\u011fi tepkileri yumu\u015fatmak ve ki\u015fiye sald\u0131rganl\u0131ktan uzak \u015fiddet i\u00e7ermeyen ileti\u015fim becerisi kazand\u0131rmakt\u0131r.<\/p>\n\n\n\n<p>Sevgiler\u2026<\/p>\n\n\n\n<p>Uzm. Klinik Psikolog Leyla K\u0131l\u0131\u00e7<\/p>","protected":false},"excerpt":{"rendered":"<p>\u00d6fke Nas\u0131l Y\u00f6netilir? \u00d6fke son derece insani bir duygudur \u00f6nemli olan \u00f6fkenin ne zaman nas\u0131l ve ne yo\u011funlukta ya\u015fand\u0131\u011f\u0131d\u0131r. \u0130nsan\u0131n duygu sisteminin bir par\u00e7as\u0131d\u0131r \u00e7\u00fcnk\u00fc insan nas\u0131l ki g\u00f6r\u00fcr i\u015fitir \u00fcz\u00fcl\u00fcr veya mutlu olur ayn\u0131 \u015fekilde \u00f6fkelenir. \u00d6fke ki\u015fiye g\u00f6re de\u011fi\u015fkenlik g\u00f6sterir; \u00f6fkenin ya\u015fanma \u015fekli cinsiyet ya\u015f e\u011fitim durumu ki\u015filik yap\u0131s\u0131 gibi pek \u00e7ok fakt\u00f6re&#8230;<\/p>","protected":false},"author":1,"featured_media":3226,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-3249","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leyla-kilic"],"_links":{"self":[{"href":"https:\/\/www.psikologleylakilic.com\/en\/wp-json\/wp\/v2\/posts\/3249","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.psikologleylakilic.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.psikologleylakilic.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.psikologleylakilic.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.psikologleylakilic.com\/en\/wp-json\/wp\/v2\/comments?post=3249"}],"version-history":[{"count":0,"href":"https:\/\/www.psikologleylakilic.com\/en\/wp-json\/wp\/v2\/posts\/3249\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.psikologleylakilic.com\/en\/wp-json\/wp\/v2\/media\/3226"}],"wp:attachment":[{"href":"https:\/\/www.psikologleylakilic.com\/en\/wp-json\/wp\/v2\/media?parent=3249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.psikologleylakilic.com\/en\/wp-json\/wp\/v2\/categories?post=3249"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.psikologleylakilic.com\/en\/wp-json\/wp\/v2\/tags?post=3249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}