{"id":348,"date":"2026-01-28T12:53:53","date_gmt":"2026-01-28T09:53:53","guid":{"rendered":"https:\/\/mlhgurkan.com\/?p=348"},"modified":"2026-01-28T12:53:53","modified_gmt":"2026-01-28T09:53:53","slug":"hayat-zorlastiginda-ne-yapiyoruz","status":"publish","type":"post","link":"https:\/\/mlhgurkan.com\/index.php\/2026\/01\/28\/hayat-zorlastiginda-ne-yapiyoruz\/","title":{"rendered":"Hayat Zorla\u015ft\u0131\u011f\u0131nda Ne Yap\u0131yoruz?"},"content":{"rendered":"<p>Son zamanlarda dan\u0131\u015fanlar\u0131mdan s\u0131k duydu\u011fum bir c\u00fcmle var: \u201cAsl\u0131nda her \u015fey yolunda gibi ama ben iyi hissetmiyorum.\u201d<\/p>\n<p>Bir yandan hayat ak\u0131yor. \u0130\u015f, ili\u015fkiler, sorumluluklar\u2026 Di\u011fer yandan zihnin i\u00e7i hi\u00e7 susmuyor. Kayg\u0131, yetersizlik d\u00fc\u015f\u00fcnceleri, ge\u00e7mi\u015fte olanlar ya da gelecekle ilgili senaryolar. \u00c7o\u011fu insan bu noktada ayn\u0131 \u015feyi yapmaya \u00e7al\u0131\u015f\u0131yor: Bu d\u00fc\u015f\u00fcncelerden ve duygulardan kurtulmak.<\/p>\n<p>ACT (Acceptance and Commitment Therapy \u2013 Kabul ve Kararl\u0131l\u0131k Terapisi) tam da burada farkl\u0131 bir yerden bakmay\u0131 \u00f6neriyor.<\/p>\n<h2>ACT Neye Odaklan\u0131r?<\/h2>\n<p>ACT\u2019in temel sorusu \u015fudur:<\/p>\n<p>\u201c\u015eu an ya\u015fad\u0131klar\u0131n hayat\u0131n\u0131 nas\u0131l ya\u015fad\u0131\u011f\u0131n\u0131 daralt\u0131yor mu?\u201d<\/p>\n<p>ACT\u2019e g\u00f6re sorun, zorlay\u0131c\u0131 d\u00fc\u015f\u00fcnce ve duygular\u0131n varl\u0131\u011f\u0131 de\u011fil. Sorun, onlarla sava\u015f\u0131rken hayat\u0131m\u0131zdan uzakla\u015fmam\u0131z. Kayg\u0131y\u0131 bast\u0131rmaya \u00e7al\u0131\u015f\u0131rken sosyal hayattan \u00e7ekilmek, \u00fcz\u00fcnt\u00fc gelmesin diye risk almamak, \u201cyetersizim\u201d d\u00fc\u015f\u00fcncesi y\u00fcz\u00fcnden ad\u0131m atmamak\u2026<\/p>\n<p>ACT, i\u00e7sel deneyimleri kontrol etmeye \u00e7al\u0131\u015fmak yerine, onlarla farkl\u0131 bir ili\u015fki kurmay\u0131 hedefler.<\/p>\n<h2>Kabul Ne Demek, Ne De\u011fil?<\/h2>\n<p>ACT\u2019te s\u0131k\u00e7a yanl\u0131\u015f anla\u015f\u0131lan kavramlardan biri \u201ckabul\u201d.<\/p>\n<p>Kabul;<\/p>\n<ul>\n<li>Pes etmek de\u011fildir<\/li>\n<li>\u201cB\u00f6yleyim, de\u011fi\u015femem\u201d demek de\u011fildir<\/li>\n<li>Ac\u0131ya raz\u0131 olmak de\u011fildir<\/li>\n<\/ul>\n<p>Kabul, \u015fu an zaten var olan d\u00fc\u015f\u00fcnce ve duygularla m\u00fccadeleyi b\u0131rakmak ve enerjiyi ger\u00e7ekten \u00f6nemli olana y\u00f6nlendirmektir. Yani hayat\u0131 ertelememek.<\/p>\n<h2>De\u011ferler: Pusula Gibi<\/h2>\n<p>ACT\u2019in merkezinde de\u011ferler yer al\u0131r. De\u011ferler, ula\u015f\u0131lacak hedefler de\u011fil; nas\u0131l bir insan olmak istedi\u011fimize dair y\u00f6nlerdir.<\/p>\n<p>\u00d6rne\u011fin:<\/p>\n<ul>\n<li>\u0130li\u015fkilerde nas\u0131l biri olmak istiyorum?<\/li>\n<li>Zorland\u0131\u011f\u0131mda kendime nas\u0131l davranmak istiyorum?<\/li>\n<li>Hayat\u0131m\u0131n sonunda \u201ciyi ki\u201d demek istedi\u011fim alanlar neler?<\/li>\n<\/ul>\n<p>ACT seanslar\u0131nda bu sorular soyut kalmaz. G\u00fcnl\u00fck hayatta at\u0131labilecek k\u00fc\u00e7\u00fck ama ger\u00e7ek ad\u0131mlara d\u00f6n\u00fc\u015f\u00fcr.<\/p>\n<h2>D\u00fc\u015f\u00fcncelerle Aram\u0131za Mesafe Koymak<\/h2>\n<p>ACT, d\u00fc\u015f\u00fcncelerin do\u011fru mu yanl\u0131\u015f m\u0131 oldu\u011fundan \u00e7ok, i\u015flevine bakar.<\/p>\n<p>\u201cBu d\u00fc\u015f\u00fcnceye bu kadar tutundu\u011fumda hayat\u0131m nas\u0131l etkileniyor?\u201d<\/p>\n<p>D\u00fc\u015f\u00fcnceler zihnin \u00fcrettikleri olarak g\u00f6r\u00fcl\u00fcr. Emir de\u011fil, ger\u00e7eklik de\u011fil. Bu bak\u0131\u015f a\u00e7\u0131s\u0131, dan\u0131\u015fanlar\u0131n kendilerini d\u00fc\u015f\u00fcncelerinden ibaret hissetmemelerine yard\u0131mc\u0131 olur.<\/p>\n<h2>Kimler \u0130\u00e7in Uygun?<\/h2>\n<p>ACT;<\/p>\n<ul>\n<li>Kayg\u0131 bozukluklar\u0131<\/li>\n<li>Depresif belirtiler<\/li>\n<li>T\u00fckenmi\u015flik<\/li>\n<li>\u0130li\u015fki sorunlar\u0131<\/li>\n<li>Erteleme ve ka\u00e7\u0131nma d\u00f6ng\u00fcleri<\/li>\n<li>Anlam ve y\u00f6n aray\u0131\u015f\u0131<\/li>\n<\/ul>\n<p>gibi pek \u00e7ok alanda etkili bir yakla\u015f\u0131md\u0131r.<\/p>\n<p>Ama en temelde, \u201cHayat\u0131m darald\u0131\u201d diyen herkes i\u00e7in \u00e7al\u0131\u015f\u0131labilir bir zemin sunar.<\/p>\n<h2>Bu Blogda Ne Bulacaks\u0131n\u0131z?<\/h2>\n<p>Bu blogda ACT bak\u0131\u015f a\u00e7\u0131s\u0131yla;<\/p>\n<ul>\n<li>G\u00fcnl\u00fck hayatta zorlayan durumlar\u0131<\/li>\n<li>Zihinle ili\u015fkimizi<\/li>\n<li>Duygularla ba\u015f etme yollar\u0131n\u0131<\/li>\n<li>De\u011fer odakl\u0131 ya\u015fam\u0131<\/li>\n<\/ul>\n<p>sade, ger\u00e7ek ve uygulanabilir bir dille ele alaca\u011f\u0131m.<\/p>\n<p>Amac\u0131m \u201ciyi hissettirici\u201d c\u00fcmleler kurmak de\u011fil. Hayat\u0131n tam ortas\u0131nda i\u015fe yarayan bak\u0131\u015f a\u00e7\u0131lar\u0131 payla\u015fmak.<\/p>\n<p>E\u011fer siz de kendinizle daha esnek bir ili\u015fki kurmak ve hayat\u0131n\u0131z\u0131 ertelemekten vazge\u00e7mek istiyorsan\u0131z, burada kalabilirsiniz&#8230;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Son zamanlarda dan\u0131\u015fanlar\u0131mdan s\u0131k duydu\u011fum bir c\u00fcmle var: \u201cAsl\u0131nda her \u015fey yolunda gibi ama ben iyi hissetmiyorum.\u201d Bir yandan hayat ak\u0131yor. \u0130\u015f, ili\u015fkiler, sorumluluklar\u2026 Di\u011fer yandan zihnin i\u00e7i hi\u00e7 susmuyor. Kayg\u0131, yetersizlik d\u00fc\u015f\u00fcnceleri, ge\u00e7mi\u015fte olanlar ya da gelecekle ilgili senaryolar. \u00c7o\u011fu insan bu noktada ayn\u0131 \u015feyi yapmaya \u00e7al\u0131\u015f\u0131yor: Bu d\u00fc\u015f\u00fcncelerden ve duygulardan kurtulmak. ACT (Acceptance &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/mlhgurkan.com\/index.php\/2026\/01\/28\/hayat-zorlastiginda-ne-yapiyoruz\/\" class=\"more-link\">Okumaya devam et<span class=\"screen-reader-text\"> &#8220;Hayat Zorla\u015ft\u0131\u011f\u0131nda Ne Yap\u0131yoruz?&#8221;<\/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,"_mi_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_joinchat":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-348","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hayat Zorla\u015ft\u0131\u011f\u0131nda Ne Yap\u0131yoruz? - Melih G\u00fcrkan<\/title>\n<meta name=\"description\" content=\"ACT temelli psikoterapiyi tan\u0131tt\u0131\u011f\u0131m bu yaz\u0131da, amac\u0131m zorlay\u0131c\u0131 d\u00fc\u015f\u00fcnce ve duygularla sava\u015fmadan da hayat\u0131 ya\u015fayabilmenin m\u00fcmk\u00fcn oldu\u011funu g\u00f6stermek. ACT yakla\u015f\u0131m\u0131n\u0131n neyi hedefledi\u011fini, terapi s\u00fcrecinde nas\u0131l bir bak\u0131\u015f sundu\u011funu ve kimler i\u00e7in uygun olabilece\u011fini k\u0131sa ve net bir \u00e7er\u00e7evede payla\u015f\u0131yorum. 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ACT yakla\u015f\u0131m\u0131n\u0131n neyi hedefledi\u011fini, terapi s\u00fcrecinde nas\u0131l bir bak\u0131\u015f sundu\u011funu ve kimler i\u00e7in uygun olabilece\u011fini k\u0131sa ve net bir \u00e7er\u00e7evede payla\u015f\u0131yorum. Terapiyi teorik bir yerden de\u011fil, hayat\u0131n i\u00e7inden anlat\u0131yorum...","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/mlhgurkan.com\/index.php\/2026\/01\/28\/hayat-zorlastiginda-ne-yapiyoruz\/","og_locale":"tr_TR","og_type":"article","og_title":"Hayat Zorla\u015ft\u0131\u011f\u0131nda Ne Yap\u0131yoruz? - Melih G\u00fcrkan","og_description":"ACT temelli psikoterapiyi tan\u0131tt\u0131\u011f\u0131m bu yaz\u0131da, amac\u0131m zorlay\u0131c\u0131 d\u00fc\u015f\u00fcnce ve duygularla sava\u015fmadan da hayat\u0131 ya\u015fayabilmenin m\u00fcmk\u00fcn oldu\u011funu g\u00f6stermek. ACT yakla\u015f\u0131m\u0131n\u0131n neyi hedefledi\u011fini, terapi s\u00fcrecinde nas\u0131l bir bak\u0131\u015f sundu\u011funu ve kimler i\u00e7in uygun olabilece\u011fini k\u0131sa ve net bir \u00e7er\u00e7evede payla\u015f\u0131yorum. Terapiyi teorik bir yerden de\u011fil, hayat\u0131n i\u00e7inden anlat\u0131yorum...","og_url":"https:\/\/mlhgurkan.com\/index.php\/2026\/01\/28\/hayat-zorlastiginda-ne-yapiyoruz\/","og_site_name":"Melih G\u00fcrkan","article_published_time":"2026-01-28T09:53:53+00:00","author":"Melih G\u00fcrkan","twitter_card":"summary_large_image","twitter_misc":{"Yazan:":"Melih G\u00fcrkan","Tahmini okuma s\u00fcresi":"3 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/mlhgurkan.com\/index.php\/2026\/01\/28\/hayat-zorlastiginda-ne-yapiyoruz\/#article","isPartOf":{"@id":"https:\/\/mlhgurkan.com\/index.php\/2026\/01\/28\/hayat-zorlastiginda-ne-yapiyoruz\/"},"author":{"name":"Melih G\u00fcrkan","@id":"https:\/\/mlhgurkan.com\/#\/schema\/person\/cc2f796de39190997ac572b3ce8b254f"},"headline":"Hayat Zorla\u015ft\u0131\u011f\u0131nda Ne Yap\u0131yoruz?","datePublished":"2026-01-28T09:53:53+00:00","mainEntityOfPage":{"@id":"https:\/\/mlhgurkan.com\/index.php\/2026\/01\/28\/hayat-zorlastiginda-ne-yapiyoruz\/"},"wordCount":523,"commentCount":0,"publisher":{"@id":"https:\/\/mlhgurkan.com\/#\/schema\/person\/cc2f796de39190997ac572b3ce8b254f"},"articleSection":["Uncategorized"],"inLanguage":"tr","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/mlhgurkan.com\/index.php\/2026\/01\/28\/hayat-zorlastiginda-ne-yapiyoruz\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/mlhgurkan.com\/index.php\/2026\/01\/28\/hayat-zorlastiginda-ne-yapiyoruz\/","url":"https:\/\/mlhgurkan.com\/index.php\/2026\/01\/28\/hayat-zorlastiginda-ne-yapiyoruz\/","name":"Hayat Zorla\u015ft\u0131\u011f\u0131nda Ne Yap\u0131yoruz? - Melih G\u00fcrkan","isPartOf":{"@id":"https:\/\/mlhgurkan.com\/#website"},"datePublished":"2026-01-28T09:53:53+00:00","description":"ACT temelli psikoterapiyi tan\u0131tt\u0131\u011f\u0131m bu yaz\u0131da, amac\u0131m zorlay\u0131c\u0131 d\u00fc\u015f\u00fcnce ve duygularla sava\u015fmadan da hayat\u0131 ya\u015fayabilmenin m\u00fcmk\u00fcn oldu\u011funu g\u00f6stermek. 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