{"id":744,"date":"2025-03-14T06:35:21","date_gmt":"2025-03-14T06:35:21","guid":{"rendered":"https:\/\/gokmenarslan.com.tr\/?page_id=744"},"modified":"2025-03-14T08:45:09","modified_gmt":"2025-03-14T08:45:09","slug":"kabul-ve-kararlilik-terapisi","status":"publish","type":"page","link":"https:\/\/gokmenarslan.com.tr\/?page_id=744","title":{"rendered":"Kabul ve Kararl\u0131l\u0131k Terapisi"},"content":{"rendered":"<div id=\"pl-744\"  class=\"panel-layout\" ><div id=\"pg-744-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-744-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-744-0-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"0\" >\t\t\t<div class=\"textwidget\"><p><!-- wp:heading {\"textAlign\":\"center\",\"level\":4} --><\/p>\n<p>\u0130nsan do\u011fas\u0131 karma\u015f\u0131kt\u0131r ve insan\u0131 sadece tek bir y\u00f6n\u00fc ile a\u00e7\u0131klamak olduk\u00e7a g\u00fc\u00e7t\u00fcr. Do\u011fumdan \u00f6l\u00fcme kadar olan geli\u015fimsel s\u00fcre\u00e7te s\u00fcrekli yeni deneyimler elde eder. Bunlardan baz\u0131lar\u0131 ho\u015fa giden sevin\u00e7, huzur gibi ya\u015fant\u0131larken di\u011fer baz\u0131lar\u0131 \u00f6fke, \u00fcz\u00fcnt\u00fc gibi ho\u015fa gitmeyen ya\u015fant\u0131lar\u0131 i\u00e7erir. Bu ya\u015fant\u0131lar do\u011fam\u0131z\u0131n bir par\u00e7as\u0131d\u0131r ve asl\u0131nda var oldu\u011fumuzun, ya\u015fad\u0131\u011f\u0131m\u0131z\u0131n birer g\u00f6stergesidir. Mutlu ve anlaml\u0131 bir ya\u015fam ho\u015fa giden ve ho\u015fa gitmeyen ya\u015fant\u0131lar\u0131m\u0131zla in\u015fa edilir<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-21670 alignleft\" src=\"http:\/\/localhost\/wordpress\/wp-content\/uploads\/2022\/12\/image-3.png\" alt=\"\" width=\"392\" height=\"277\" align=\"left\" border=\"0\" \/>Bazen ho\u015fa gitmeyen bu durumlar hayat\u0131m\u0131z anlams\u0131z hale getiri ve ruh sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 olumsuz etkiler. Bunun aksine baz\u0131 insanlar i\u00e7in ise bu olumsuz ya\u015fant\u0131lar ya\u015fam\u0131 daha zengin ve anlaml\u0131 hale getirir. \u0130\u015f bu noktada sorulmas\u0131 gereken soru peki \u00f6yleyse ne oluyor da ho\u015fa gitmeyen ya\u015fant\u0131lar\u0131m\u0131z bazen ya\u015fam\u0131 daha anlams\u0131z ve \u00e7ekilmez hale getiriyor da bazen ya\u015fam\u0131 daha mutlu ve anlaml\u0131 k\u0131l\u0131yor? Son y\u0131llarda bu soruya verilen \u00f6nemli cevaplardan biri kabul ve kararl\u0131l\u0131k terapisi (ACT) taraf\u0131ndan psikolojik esneklik ile verilmektedir. Psikolojik esneklik ac\u0131s\u0131yla tatl\u0131s\u0131yla zengin ve anlaml\u0131 bir ya\u015fam s\u00fcrmemize olanak tan\u0131r. ACT\u2019in felsefi temelinde \u2018i\u015flevsel ba\u011flamsalc\u0131l\u0131k\u2019 (functional contextualism) olarak adland\u0131r\u0131lan d\u00fc\u015f\u00fcnce vard\u0131r. Buradan hareketle ACT, organizmaya ait herhangi bir davran\u0131\u015fsal unsuru \u2018iyi\u2019 ya da \u2018k\u00f6t\u00fc\u2019 olarak tan\u0131mlamaz, davran\u0131\u015f\u0131n i\u00e7inde bulundu\u011fu ba\u011flama g\u00f6re bunlar\u0131n de\u011ferlendirilmesi gerekti\u011fini s\u00f6yler ve davran\u0131\u015f\u0131n i\u015flevinin ne oldu\u011funu inceler.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>ACT, bir davran\u0131\u015f terapisi yakla\u015f\u0131m\u0131d\u0131r ve insanlar\u0131n d\u00fc\u015f\u00fcncelerine ve duygular\u0131na kar\u015f\u0131 daha iyi bir \u015fekilde y\u00f6netim kazanmalar\u0131na yard\u0131mc\u0131 olmay\u0131 ama\u00e7lar. Bu ama\u00e7 do\u011frultusunda, ACT&#8217;de insanlar\u0131n mevcut ko\u015fullar\u0131 kabul etmeleri, ki\u015fisel de\u011ferlerine uygun bir \u015fekilde hareket etmeleri ve d\u00fc\u015f\u00fcncelerine ve duygular\u0131na kar\u015f\u0131 daha fazla tolerans g\u00f6stermeleri \u00f6\u011fretilir.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Bu terapi yakla\u015f\u0131m\u0131 insanlar\u0131, onlar i\u00e7in sava\u015fmak veya su\u00e7lu hissetmek yerine d\u00fc\u015f\u00fcnce ve duygular\u0131n\u0131 kucaklamaya te\u015fvik eder. ACT, psikolojik esneklik geli\u015ftirir ve fark\u0131ndal\u0131k becerilerini kendini kabul etme uygulamas\u0131yla birle\u015ftiren bir davran\u0131\u015f terapisi bi\u00e7imidir. D\u00fc\u015f\u00fcncelerinizi ve duygular\u0131n\u0131z\u0131 daha fazla kabullenmeyi hedeflerken ba\u011fl\u0131l\u0131k \u00f6nemli bir rol oynar. Psikolojik esneklik, i\u00e7sel ya\u015fant\u0131lar\u0131m\u0131za dikkat ve a\u00e7\u0131kl\u0131kla yakla\u015farak \u00e2nla temas etmek ve de\u011ferlerimiz do\u011frultusunda davran\u0131\u015flar sergilemekte kararl\u0131l\u0131k g\u00f6stermek olarak tan\u0131mlan\u0131r. Yani anlaml\u0131 ve dolu dolu bir ya\u015fam i\u00e7in \u00f6n\u00fcm\u00fczde engel gibi duran duygu, d\u00fc\u015f\u00fcnce, an\u0131 ve hislerimizi farkederek; onlar\u0131 de\u011fi\u015ftirmeye, kontrol alt\u0131na almaya ya da yo\u011funluklar\u0131n\u0131 veya s\u0131kl\u0131klar\u0131n\u0131 azaltmaya \u00e7al\u0131\u015fmadan davran\u0131\u015flar\u0131m\u0131z \u00fczerindeki bask\u0131nl\u0131klar\u0131n\u0131 zay\u0131flatmak ve b\u00f6ylece de\u011fer verdi\u011fimiz alanlardaki davran\u0131\u015flar\u0131m\u0131zda sebat edebilmemiz temel ama\u00e7t\u0131r.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Psikolojik esneklik d\u00fczeyinizin y\u00fcksek olmas\u0131 ho\u015funuza giden ya da gitmeyen duygu, d\u00fc\u015f\u00fcnce gibi \u00f6znel ya\u015fant\u0131lara yer a\u00e7abildi\u011finiz yani bunu farkl\u0131 yollarla ifade edebildi\u011finizi g\u00f6sterir. Bunun aksi durumu ise psikolojik kat\u0131l\u0131k olarak ge\u00e7er. \u00a0Psikolojik kat\u0131l\u0131k ya\u015faman\u0131z bu \u00f6znel ya\u015fant\u0131lardan uzakla\u015fman\u0131z anlam\u0131na gelir ve bunlar\u0131 ifade yollar\u0131n\u0131zda baz\u0131 t\u0131kan\u0131kl\u0131klar vard\u0131r. \u015eekilde de g\u00f6r\u00fcld\u00fc\u011f\u00fc gibi psikolojik esneklik modeli alt\u0131 temel s\u00fcre\u00e7ten olu\u015fur. Bu alt\u0131 s\u00fcrecin isimleri farkl\u0131 kaynaklarda biraz de\u011fi\u015fmekle beraber biz \u015f\u00f6yle s\u0131ralanabilir: (1) an ile esnek temas, (2) bili\u015fsel ayr\u0131\u015fma, (3) kabul, (4) ba\u011flamsal benlik, (5) de\u011ferler, (4) de\u011fer odakl\u0131 davran\u0131\u015flarda kararl\u0131l\u0131k<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><strong><em>Ya\u015fant\u0131sal Ka\u00e7\u0131nma <\/em><\/strong>olumsuz i\u00e7sel ya\u015fant\u0131larla kalmak, onlarla temas halinde olmak konusunda isteksiz olmak ve bu i\u00e7sel ya\u015fant\u0131lar\u0131n ve onlar\u0131 tetikleyen olaylar\u0131n s\u0131kl\u0131\u011f\u0131n\u0131, \u015feklini de\u011fi\u015ftirmeye \u00e7al\u0131\u015fmak olarak tan\u0131mlanabilir. ACT\u2019in amac\u0131, istenmeyen i\u00e7sel ya\u015fant\u0131lardan kurtulmak de\u011fil, ki\u015finin anbean ya\u015fad\u0131\u011f\u0131 deneyimlerine kar\u015f\u0131 a\u00e7\u0131k, yarg\u0131s\u0131z ve\u00a0 esnek bir tutum sergilemesi ve onlar\u0131 de\u011fi\u015ftirmeye \u00e7al\u0131\u015fmadan, hayat\u0131nda onlara yer a\u00e7mas\u0131d\u0131r ki bu\u00a0<strong><em>Kabul<\/em>\u00a0\u00a0<\/strong>olarak tan\u0131mlan\u0131r.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><strong><em>Bili\u015fsel Birle\u015fme<\/em><\/strong> ki\u015finin davran\u0131\u015flar\u0131n\u0131n bili\u015flerden \u00e7ok\u00e7a etkilenmesi ve bili\u015flerin denetimi alt\u0131nda olmas\u0131 olarak tan\u0131mlan\u0131r. Davran\u0131\u015f\u0131n ortaya \u00e7\u0131kt\u0131\u011f\u0131 ba\u011flama yani \u00e7evresel fakt\u00f6rlere ve davran\u0131\u015f\u0131n sonu\u00e7lar\u0131na daha az duyarl\u0131 hale gelir.\u00a0<strong><em>Bili\u015fsel Ayr\u0131\u015fma<\/em><\/strong>\u00a0ise ki\u015finin d\u00fc\u015f\u00fcnceleri, an\u0131lar\u0131 ve inan\u00e7lar\u0131yla aras\u0131na psikolojik bir mesafe koymas\u0131 olarak tan\u0131mlan\u0131r. D\u00fc\u015f\u00fcncelerin i\u00e7eri\u011fini de\u011fil de ba\u011flam\u0131n\u0131 de\u011fi\u015ftirmeye, ki\u015finin zihninin \u00fcr\u00fcnleri taraf\u0131ndan avlanmas\u0131n\u0131 \u00f6nlemeye y\u00f6nelik giri\u015fimler bili\u015fsel ayr\u0131\u015fma m\u00fcdahaleleri olarak adland\u0131r\u0131l\u0131rlar.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><strong><em>Ge\u00e7mi\u015f ve Gelece\u011fin Bask\u0131nl\u0131\u011f\u0131<\/em><\/strong><strong>\u00a0 veya\u00a0 <em>\u00c2n ile Temas\u0131n Kaybolmas\u0131<\/em>\u00a0<\/strong> ge\u00e7mi\u015fin ve gelece\u011fin hikayelerinin ki\u015finin dikkatini i\u015fgal etmesi ve ki\u015finin o anda etraf\u0131nda olup biteni ka\u00e7\u0131rmas\u0131, gerekti\u011finde aktif bir \u015fekilde tepki verememesi olarak tan\u0131mlan\u0131r. \u0130\u00e7sel deneyimlere y\u00f6nelik esnek ve devam eden fark\u0131ndal\u0131\u011f\u0131 ve \u015fimdiki \u00e2n ile temas\u0131 azalt\u0131r.\u00a0<strong><em>\u00c2n ile Esnek Temas\u00a0<\/em><\/strong>ise ya\u015fan\u0131lan \u00e2na ama\u00e7l\u0131 yarg\u0131s\u0131z bir tutumla\u00a0 dikkatini vermek; halihaz\u0131rda olup biteni fark etmek, tan\u0131mlamak; d\u00fc\u015f\u00fcnce, duygu, an\u0131 ve beden duyumlar\u0131n\u0131n gelip gitmesine\u00a0 izin vermek; bu deneyimlere a\u00e7\u0131k\u00a0 bir duru\u015f sergilemektir.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><strong><em>Kavramsal Benli\u011fe Ba\u011flanma<\/em><\/strong>\u00a0 ki\u015finin hissettiklerinden ve deneyimlediklerinin i\u00e7eri\u011finden kendini ay\u0131ramamas\u0131d\u0131r. Ki\u015finin kendisiyle ilgili hikayeleri vard\u0131r ve bunlarla birle\u015fme halindedir. D\u00fc\u015f\u00fcnceler mant\u0131kl\u0131 ya da mant\u0131ks\u0131z, duygular iyi ya da k\u00f6t\u00fc olarak etiketlenir, s\u0131n\u0131fland\u0131r\u0131l\u0131r ve ki\u015fi davran\u0131\u015flar\u0131n\u0131 bu etiketlere g\u00f6re y\u00f6nlendirdi\u011finde davran\u0131\u015f repertuar\u0131n\u0131 daralt\u0131r.\u00a0<strong><em>Ba\u011flamsal Benlik<\/em><\/strong>\u00a0<strong><em>Alg\u0131s\u0131<\/em><\/strong>\u00a0ise ya\u015f, fiziksel \u00f6zellikler de\u011fi\u015fse de de\u011fi\u015fmeyen, do\u011fumumuzdan \u00f6l\u00fcm\u00fcm\u00fcze kadar ayn\u0131 kalan kendimize dair benlik fark\u0131ndal\u0131\u011f\u0131m\u0131zd\u0131r.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><strong><em>De\u011ferlerle Varolan Ba\u011f\u0131n Zay\u0131fl\u0131\u011f\u0131 ve Kural G\u00fcd\u00fcml\u00fcl\u00fck<\/em><\/strong>\u00a0ki\u015finin hayat\u0131na anlam katan ve y\u00f6n veren ilkeler ve alanlarla temas etmemesi veya bunlar\u0131 davran\u0131\u015flar\u0131n\u0131 sergilerken ihmal etmesidir. Ki\u015finin \u00e7ok k\u0131ymet verdi\u011fi, anlaml\u0131, dolu dolu bir ya\u015fam i\u00e7in hayat\u0131nda olmas\u0131n\u0131 istedi\u011fi prensiplere, se\u00e7imlere\u00a0 <strong><em>De\u011fer<\/em><\/strong>\u00a0ad\u0131 verilir. Bunlar bize rehberlik eden ve motivasyon olu\u015fturan ya\u015fam tercihleridir. Hedeflerin aksine de\u011ferler sonlu de\u011fildirler, belli bir istikamette s\u00fcrekli hareket halinde olmay\u0131 te\u015fvik ederler.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p><strong><em>Ka\u00e7ma, Ka\u00e7\u0131nma ve D\u00fcrt\u00fcsel Davran\u0131\u015flar <\/em><\/strong>\u00a0zorlukla kar\u015f\u0131la\u015ft\u0131\u011f\u0131m\u0131zda s\u0131k\u0131nt\u0131ya saplanmam\u0131za yol a\u00e7an; istedi\u011fimiz, de\u011fer verdi\u011fimiz yolda \u00f6n\u00fcm\u00fcz\u00fc t\u0131kayan, bizi anlaml\u0131 bir hayat ya\u015famaktan al\u0131koyan davran\u0131\u015flard\u0131r.\u00a0<strong><em>De\u011ferler Odakl\u0131 Davran\u0131\u015flarda Kararl\u0131l\u0131k<\/em><\/strong> \u00a0ise, de\u011ferler taraf\u0131ndan y\u00f6nlendirilen ve hayat\u0131m\u0131za anlam katan etkili y\u00f6ntemlerdir. ACT terapisinin amac\u0131, di\u011fer be\u015f alandaki becerilerin geli\u015ftirilerek de\u011fer odakl\u0131 davran\u0131\u015flar\u0131n yerle\u015fmesini sa\u011flamakt\u0131r.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Bu terapi yakla\u015f\u0131m\u0131 hakk\u0131nda ayr\u0131nt\u0131l\u0131 bilgi i\u00e7in a\u015fa\u011f\u0131daki kaynaklara g\u00f6z atabilirsiniz:<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Association for Contextual Behavioral Science. https:\/\/contextualscience.org\/about_act Ba\u011flamsal Bilimler ve Psikoterapiler Derne\u011fi. https:\/\/www.baglamsalbilimler.org\/kabul-ve-kararlilik-terapisi-act\/ Harris, R. (2018). ACT\u2019i kolay \u00f6\u011frenmek (\u00c7ev). Litera Yay\u0131nc\u0131l\u0131k Tanhan, A. (2019). Acceptance and commitment therapy with ecological systems theory: Addressing Muslim mental health issues and wellbeing. Journal of Positive Psychology and Wellbeing, 3(2), 197-219.<\/p>\n<p><!-- \/wp:paragraph --><!-- wp:paragraph --><\/p>\n<p>Bu kaynaklar, ACT yakla\u015f\u0131m\u0131n\u0131 ayr\u0131nt\u0131l\u0131 bir \u015fekilde a\u00e7\u0131klamaktad\u0131r.<\/p>\n<p><!-- \/wp:paragraph --><\/p>\n<\/div>\n\t\t<\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>\u0130nsan do\u011fas\u0131 karma\u015f\u0131kt\u0131r ve insan\u0131 sadece tek bir y\u00f6n\u00fc ile a\u00e7\u0131klamak olduk\u00e7a g\u00fc\u00e7t\u00fcr. Do\u011fumdan \u00f6l\u00fcme kadar olan geli\u015fimsel s\u00fcre\u00e7te s\u00fcrekli yeni deneyimler elde eder. Bunlardan baz\u0131lar\u0131 ho\u015fa giden sevin\u00e7, huzur gibi ya\u015fant\u0131larken di\u011fer baz\u0131lar\u0131 \u00f6fke, \u00fcz\u00fcnt\u00fc gibi ho\u015fa gitmeyen ya\u015fant\u0131lar\u0131 i\u00e7erir. Bu ya\u015fant\u0131lar do\u011fam\u0131z\u0131n bir par\u00e7as\u0131d\u0131r ve asl\u0131nda var oldu\u011fumuzun, ya\u015fad\u0131\u011f\u0131m\u0131z\u0131n birer g\u00f6stergesidir. Mutlu ve &hellip;<\/p>\n","protected":false},"author":1,"featured_media":1085,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-744","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/gokmenarslan.com.tr\/index.php?rest_route=\/wp\/v2\/pages\/744","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gokmenarslan.com.tr\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/gokmenarslan.com.tr\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/gokmenarslan.com.tr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gokmenarslan.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=744"}],"version-history":[{"count":1,"href":"https:\/\/gokmenarslan.com.tr\/index.php?rest_route=\/wp\/v2\/pages\/744\/revisions"}],"predecessor-version":[{"id":745,"href":"https:\/\/gokmenarslan.com.tr\/index.php?rest_route=\/wp\/v2\/pages\/744\/revisions\/745"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gokmenarslan.com.tr\/index.php?rest_route=\/wp\/v2\/media\/1085"}],"wp:attachment":[{"href":"https:\/\/gokmenarslan.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=744"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}