{"id":290,"date":"2024-01-29T14:29:28","date_gmt":"2024-01-29T11:29:28","guid":{"rendered":"https:\/\/mlhgurkan.com\/?p=290"},"modified":"2024-01-29T14:29:28","modified_gmt":"2024-01-29T11:29:28","slug":"urge-surfing-nedir-davranislarimi-kontrol-etmek-icin-urge-surfingi-nasil-kullanabilirim","status":"publish","type":"post","link":"https:\/\/mlhgurkan.com\/index.php\/2024\/01\/29\/urge-surfing-nedir-davranislarimi-kontrol-etmek-icin-urge-surfingi-nasil-kullanabilirim\/","title":{"rendered":"“Urge Surfing” nedir? Davran\u0131\u015flar\u0131m\u0131 kontrol etmek i\u00e7in Urge Surfing’i nas\u0131l kullanabilirim?"},"content":{"rendered":"

Urge Surfing Nedir?<\/strong><\/em><\/h1>\n

Bu kavram T\u00fcrk\u00e7e’ye “D\u00fcrt\u00fc S\u00f6rf\u00fc” olarak \u00e7evrilebilir ancak ben yaz\u0131 boyunca urge surfing olarak kullanmaya devam etmeyi tercih ettim. Yayg\u0131nla\u015ft\u0131k\u00e7a gelecekte mutlaka k\u00fclt\u00fcr\u00fcm\u00fcze uygun bir adland\u0131rma yap\u0131lacakt\u0131r. Biz kullan\u0131\u015fl\u0131l\u0131\u011f\u0131na odaklanmay\u0131 s\u00fcrd\u00fcrelim…<\/p>\n

Urge surfing, genellikle ba\u011f\u0131ml\u0131l\u0131k davran\u0131\u015flar\u0131n\u0131 y\u00f6netme ve a\u015fma ba\u011flam\u0131nda s\u0131k\u00e7a kullan\u0131lan bir fark\u0131ndal\u0131k tekni\u011fidir, \u00f6zellikle madde k\u00f6t\u00fcye kullan\u0131m\u0131 veya tak\u0131nt\u0131l\u0131 davran\u0131\u015flar alan\u0131nda s\u0131kl\u0131kla kar\u015f\u0131m\u0131za \u00e7\u0131kar ancak yeme davran\u0131\u015flar\u0131 ya da \u00e7e\u015fitli tak\u0131nt\u0131larda da kullan\u0131m\u0131 m\u00fcmk\u00fcnd\u00fcr.<\/p>\n

Urge surfing’in temel fikri, d\u00fcrt\u00fclerin dalgalar \u015feklinde gelmesi \u00fczerine kuruludur. D\u00fcrt\u00fcler de dalgalar gibi yo\u011funla\u015f\u0131r, zirve yapar ve sonra ini\u015fe ge\u00e7er ve ortadan kaybolur. Burada hedeflenen dalgayla sava\u015fmak yerine <\/span>dalgay\u0131 bir s\u00f6rf\u00e7\u00fc gibi s\u00fcrmek ve yok olmas\u0131na e\u015flik edebilmektir. <\/span>Dalgaya tepki vermeden olu\u015fturdu\u011fu huzursuzlu\u011fa alan a\u00e7mak ve s\u00fcrmeye devam etmek gerekir. Urge surfing de di\u011fer t\u00fcm beceriler gibi pratik edildik\u00e7e ustala\u015f\u0131lacak bir tekniktir.<\/span><\/div>\n
<\/div>\n

Urge Surfing Prati\u011fi<\/strong><\/em><\/h2>\n
Urge surfing prati\u011fi nas\u0131l yap\u0131l\u0131r konusunda bir \u00f6rnek deneyebilirsiniz ancak zaman i\u00e7erisinde i\u015fe yarayan kendi versiyonunuzu da geli\u015ftirebilirsiniz, bu ad\u0131mlar\u0131n baz\u0131lar\u0131n\u0131 gereksiz buluyorsan\u0131z d\u0131\u015far\u0131da b\u0131rakabilir, eklemeler yapabilir ya da baz\u0131lar\u0131n\u0131 uzatabilirsiniz, \u00f6nemli olan i\u015flevsellik, bu do\u011frultuda esnek olabilmeliyiz…<\/div>\n
\"\"<\/div>\n
    \n
  1. D\u00fcrt\u00fcy\u00fc Tan\u0131ma ve \u0130simlendirme: D\u00fcrt\u00fcy\u00fc veya arzuyu yarg\u0131lamadan tan\u0131y\u0131n ve fark edin. “Evet \u015fu anda sigara i\u00e7me iste\u011fi bir dalga \u015feklinde geliyor.” gibi…D\u00fcrt\u00fclerin normal ve ge\u00e7ici deneyimler oldu\u011funu kendinize hat\u0131rlat\u0131n…<\/li>\n
  2. Hislere Dikkat: D\u00fcrt\u00fc ile ili\u015fkilendirilen fiziksel duyumlar\u0131 fark edin. V\u00fccudunuzda duyumlar\u0131 nerede hissetti\u011finizi fark edin ve onlar\u0131 de\u011fi\u015ftirmeye veya direnmeye \u00e7al\u0131\u015fmadan g\u00f6zlemleyin…Abur cubur yeme iste\u011fi v\u00fccudumun neresinde, nas\u0131l bir hisle beliriyor? gibi…<\/li>\n
  3. Fark\u0131ndal\u0131kla Nefes Almak: Nefesinize odaklan\u0131n. Yava\u015f, derin nefes al\u0131n, her nefesin duyusuna dikkat edin. Bu, fark\u0131ndal\u0131\u011f\u0131n\u0131z\u0131 \u015fu anki ana getirmeye yard\u0131mc\u0131 olur.<\/li>\n
  4. \u00a0Dalgay\u0131 S\u00fcrmek: D\u00fcrt\u00fcy\u00fc y\u00fckselen ve al\u00e7alan bir dalga gibi hayal edin. D\u00fcrt\u00fcn\u00fcn “dalga” s\u00fcr\u00fc\u015f\u00fcne kendinizi kapt\u0131r\u0131n, ancak davran\u0131\u015fa teslim olmay\u0131n… D\u00fcrt\u00fclerin, dalgalar gibi do\u011fal bir ini\u015f \u00e7\u0131k\u0131\u015f\u0131 oldu\u011funu hat\u0131rlay\u0131n…<\/li>\n
  5. D\u00fcrt\u00fcden Ayr\u0131\u015fmak: D\u00fcrt\u00fc ile birlik kurmaktan veya onun sizi tan\u0131mlamas\u0131na izin vermekten ka\u00e7\u0131n\u0131n. D\u00fcrt\u00fcn\u00fcn ge\u00e7ici bir deneyim oldu\u011funu hat\u0131rlay\u0131n ve eylemlerinizi belirleme zorunlulu\u011fu olmad\u0131\u011f\u0131n\u0131 kendinize hat\u0131rlat\u0131n…<\/li>\n
  6. Fark\u0131ndal\u0131kla Dikkat Da\u011f\u0131tma: D\u00fcrt\u00fcden dikkatinizi ba\u015fka bir \u015feye \u00e7ekmek i\u00e7in bir fark\u0131ndal\u0131kla dikkat da\u011f\u0131t\u0131c\u0131 etkinlikle me\u015fgul olun, \u00f6rne\u011fin bir aktivite veya hobi \u00fczerinde odaklan\u0131n. Dikkat da\u011f\u0131t\u0131c\u0131 \u015feylerin pozitif ve sa\u011fl\u0131kl\u0131 olmas\u0131na dikkat edin. Sigara i\u00e7memek i\u00e7in fast food yemek uzun vadede ba\u015fka bir soruna yol a\u00e7acakt\u0131r…<\/li>\n
  7. \u0130htiya\u00e7 Duyuldu\u011funda Tekrarlay\u0131n: E\u011fer d\u00fcrt\u00fc devam ediyorsa, gerekti\u011fi kadar urge surfing prati\u011fi yapmaya devam edin. Her seferinde, ayn\u0131 fark\u0131ndal\u0131k ve kabul ile yakla\u015f\u0131n.<\/li>\n<\/ol>\n

    Sonu\u00e7 olarak…<\/strong><\/em><\/p>\n

    Urge surfing prati\u011fi ile bireyler, arzular\u0131n\u0131n daha fazla fark\u0131ndal\u0131\u011f\u0131n\u0131 geli\u015ftirebilir ve onlara daha becerikli bir \u015fekilde yan\u0131t verme becerisi kazanabilir. Unutulmamal\u0131d\u0131r ki urge surfing, fark\u0131ndal\u0131k ve davran\u0131\u015f de\u011fi\u015fimi alan\u0131nda bir\u00e7ok ara\u00e7tan sadece biridir…<\/p>\n","protected":false},"excerpt":{"rendered":"

    Urge Surfing Nedir? Bu kavram T\u00fcrk\u00e7e’ye “D\u00fcrt\u00fc S\u00f6rf\u00fc” olarak \u00e7evrilebilir ancak ben yaz\u0131 boyunca urge surfing olarak kullanmaya devam etmeyi tercih ettim. Yayg\u0131nla\u015ft\u0131k\u00e7a gelecekte mutlaka k\u00fclt\u00fcr\u00fcm\u00fcze uygun bir adland\u0131rma yap\u0131lacakt\u0131r. Biz kullan\u0131\u015fl\u0131l\u0131\u011f\u0131na odaklanmay\u0131 s\u00fcrd\u00fcrelim… Urge surfing, genellikle ba\u011f\u0131ml\u0131l\u0131k davran\u0131\u015flar\u0131n\u0131 y\u00f6netme ve a\u015fma ba\u011flam\u0131nda s\u0131k\u00e7a kullan\u0131lan bir fark\u0131ndal\u0131k tekni\u011fidir, \u00f6zellikle madde k\u00f6t\u00fcye kullan\u0131m\u0131 veya tak\u0131nt\u0131l\u0131 davran\u0131\u015flar … <\/p>\n

    Okumaya devam et ““Urge Surfing” nedir? Davran\u0131\u015flar\u0131m\u0131 kontrol etmek i\u00e7in Urge Surfing’i nas\u0131l kullanabilirim?”<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_joinchat":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-290","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"\n"Urge Surfing" nedir? Davran\u0131\u015flar\u0131m\u0131 kontrol etmek i\u00e7in Urge Surfing'i nas\u0131l kullanabilirim? - Melih G\u00fcrkan<\/title>\n<meta name=\"description\" content=\""Urge Surfing" nedir? 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