{"id":14727,"date":"2017-04-02T22:13:47","date_gmt":"2017-04-02T19:13:47","guid":{"rendered":"https:\/\/ergometri.com\/?p=14727"},"modified":"2017-04-02T22:13:47","modified_gmt":"2017-04-02T19:13:47","slug":"isyerinde-stresle-mucadele-etme-yontemleri","status":"publish","type":"post","link":"https:\/\/saglikdanisma.net\/is\/isyerinde-stresle-mucadele-etme-yontemleri\/","title":{"rendered":"\u0130\u015fyerinde stresle m\u00fccadele etme y\u00f6ntemleri"},"content":{"rendered":"<p>Ofisinizde sandalyenizi ve masan\u0131z\u0131 terk etmeden verece\u011finiz <strong>k\u0131sa molalar<\/strong> yararl\u0131 olacakt\u0131r: G\u00f6zlerinizi kapat\u0131n, yava\u015f ve derin nefes alarak kendinizi <strong>k\u0131sa bir tatile \u00e7\u0131k<\/strong>ar\u0131n. Tatili kum, g\u00fcne\u015f, denizle mi, da\u011fda kayak yaparak m\u0131 ge\u00e7irece\u011finize siz karar verin. Dalgalar\u0131n sesini dinleyin, denizin kokusunu i\u00e7inize \u00e7ekin ya da ili\u011finize kadar i\u015fleyen so\u011fu\u011fu hissedin.<\/p>\n<p>Masan\u0131zda bir <strong>el egzersiz aleti<\/strong>, bir tenis topu ya da iki adet uzak do\u011fu i\u015fi stres metali bulundurun. Gergin oldu\u011funuzda bunlarla oynayabilirsiniz. Egzersiz aleti ya da tenis topunu s\u0131kabilirsiniz. Kas hareketleri ve bu esnada artan dola\u015f\u0131m stresinize iyi gelecektir.<\/p>\n<p>&nbsp;<\/p>\n<p>\u00c7al\u0131\u015fmaktan bunald\u0131ysan\u0131z <strong>yava\u015f, uzun ve sakin nefesler<\/strong> al\u0131p verin. Havay\u0131 burnunuzdan \u00e7ekin, a\u011fz\u0131n\u0131zdan son derece yava\u015f bir \u015fekilde bo\u015falt\u0131n. Derin bir nefes ald\u0131ktan sonra onu i\u00e7inizde 5 saniye kadar tutun ve sonra yava\u015f yava\u015f b\u0131rak\u0131n. Bu i\u015flemi arka arkaya 5-6 kez tekrarlay\u0131n.<\/p>\n<p>\u00c7ok s\u0131k\u0131\u015ft\u0131\u011f\u0131n\u0131z zamanlarda e\u015finizi, \u00e7ocuklar\u0131n\u0131z\u0131, arkada\u015flar\u0131n\u0131z\u0131 ya da uzun zamand\u0131r f\u0131rsat bulup <strong>bir &#8220;alo&#8221;<\/strong> diyemedi\u011finiz anne-baban\u0131z\u0131 aray\u0131n. Onlar\u0131n sesleri, duygular\u0131, g\u00fc\u00e7leri size iyi gelecektir.<\/p>\n<p>Masan\u0131zda <strong>bir limon kolonyas\u0131 ya da limon veya elma gibi kokulu bir meyve<\/strong> bulundurabilirsiniz. \u0130\u015f ortam\u0131n\u0131z\u0131n kokusu ruhsal gerginli\u011finizi azalt\u0131p \u00e7o\u011faltabiliyor. Ara\u015ft\u0131rmalar, stresin aromaterapiden yani kokular\u0131n g\u00fcc\u00fcnden \u00e7ok etkilendi\u011fini ortaya koyuyor. Vanilyal\u0131 kokular, portakal-\u00e7ikolata kar\u015f\u0131m\u0131 kokular, okalipt\u00fcs kokusu, limon, ylang ylang kokusu stresi yat\u0131\u015ft\u0131r\u0131yor.<\/p>\n<p>\u0130\u015f yerlerinde \u00e7al\u0131nan <strong>hafif m\u00fczikler<\/strong>in stres y\u00fck\u00fcn\u00fc azaltt\u0131\u011f\u0131 belirtiliyor. \u00d6zellikle hafif m\u00fczikler, meditasyon amac\u0131yla geli\u015ftirilmi\u015f dalga, su, ya\u011fmur seslerinin bulundu\u011fu sesleri i\u00e7eren m\u00fczikler bir stres temizleyicisi gibi \u00e7al\u0131\u015f\u0131yor. Tersine g\u00fcr\u00fclt\u00fcl\u00fc ortamlar\u0131n ses kirlili\u011fine ve stresi y\u00fckseltmeye yol a\u00e7abilece\u011fi de akl\u0131n\u0131zda olsun.<\/p>\n<p>Stresin en \u00f6nemli etkeni zaman bask\u0131s\u0131d\u0131r. <strong>Zaman\u0131n\u0131z\u0131 iyi y\u00f6net<\/strong>ebilirseniz, stresiniz azalacakt\u0131r. Bunun iki yolu var. Biri program\u0131n\u0131z\u0131 gev\u015fetmeniz, di\u011feri liste yapman\u0131zd\u0131r. Liste yapmak sadece g\u00fcnl\u00fck i\u015fleri s\u0131ralamak anlam\u0131na gelmiyor. \u00d6ncelikleri belirlemek, l\u00fczumsuz olanlar\u0131 ay\u0131klay\u0131p \u00e7\u00f6pe g\u00f6ndermek gerekiyor. Yap\u0131lacak i\u015fler listesine \u00e7ok fazla madde koymamak da \u00f6nemli.<\/p>\n<p>Ciddi, as\u0131k suratl\u0131, salt i\u015f odakl\u0131 \u00e7al\u0131\u015fanlar\u0131n yo\u011fun oldu\u011fu i\u015f yerlerinde stresle m\u00fccadelen daha zordur. Dozunda ve zaman\u0131nda yap\u0131lan <strong>espriler<\/strong>, g\u00fczel f\u0131kralar, s\u00fcrprizler ve bazen g\u00fc\u00e7l\u00fc bir kahkaha sadece gergin kaslar\u0131 de\u011fil gergin ortam\u0131 da yumu\u015fatabiliyor. G\u00fclmek v\u00fccuda daha fazla oksijen girmesini sa\u011fl\u0131yor, beyni dinlendiriyor, kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcr\u00fcyor.<\/p>\n<p>\u0130\u015finiz ne kadar \u00f6nemli olursa olsun mutlaka <strong>bir zaman aral\u0131\u011f\u0131<\/strong> yaratmaya \u00e7al\u0131\u015f\u0131n. Bu zaman aral\u0131klar\u0131n\u0131 yeni i\u015fler i\u00e7in de\u011fil arkada\u015flar\u0131n\u0131z\u0131 aramak, di\u011fer \u00e7al\u0131\u015fanlarla sohbet edip g\u0131rg\u0131r yapmak, masadan kalk\u0131p dola\u015fmak hatta m\u00fcmk\u00fcnse \u00e7\u0131k\u0131p biraz hava almak i\u00e7in kullan\u0131n. Yan\u0131n\u0131zda \u00e7al\u0131\u015fanlar\u0131 dinleme f\u0131rsat\u0131 olarak da de\u011ferlendirmeniz m\u00fcmk\u00fcnd\u00fcr.<\/p>\n<p>\u0130\u015fyerinde <strong>dost bir \u00e7evre<\/strong> olu\u015fturmak, iyi ve g\u00fcvenli ili\u015fkiler kurmak stres y\u00f6netimini kolayla\u015ft\u0131r\u0131yor.<\/p>\n<h3>Sadece yediklerinize de\u011fil i\u00e7tiklerinize de dikkat edin<\/h3>\n<p>Yeni bulgular kilo sorunundaki art\u0131\u015f\u0131n arkas\u0131nda g\u00f6zden ka\u00e7m\u0131\u015f bir problemin yatabilece\u011fine i\u015faret ediyor: A\u015f\u0131r\u0131 i\u00e7ecek t\u00fcketimi! North Carolina \u00dcniversitesi taraf\u0131ndan y\u00fcr\u00fct\u00fclen bir \u00e7al\u0131\u015fmada Amerikal\u0131lar\u0131n bir g\u00fcnde t\u00fckettikleri toplam kalorinin 1965\u2019te y\u00fczde 12\u2019si i\u00e7eceklerden geliyorken, bu rakam 2002\u2019de y\u00fczde 21\u2019e, son birka\u00e7 y\u0131lda da y\u00fczde 30\u2019a y\u00fckselmi\u015ftir. Alkoll\u00fc i\u00e7eceklerin t\u00fcketimindeki art\u0131\u015f\u0131n \u00f6nemli bir nedeni, \u00f6zellikle sosyal toplant\u0131larda bu i\u00e7eceklerin daha fazla i\u00e7ilmeye ba\u015flanmas\u0131d\u0131r. Ayr\u0131ca ara\u015ft\u0131rman\u0131n sonu\u00e7lar\u0131na g\u00f6re y\u00fczde 100 meyve suyu veya meyve suyu konsantrelerinin t\u00fcketimindeki art\u0131\u015f\u0131n da etkisi vard\u0131r. Ara\u015ft\u0131rma sonu\u00e7lar\u0131, \u00f6zellikle \u00e7ocukluk ya\u015flar\u0131nda ve 40\u2019l\u0131 ya\u015flar sonras\u0131nda t\u00fcketilen i\u00e7eceklerden kazan\u0131lan kalorilere dikkat edilmesi gerekti\u011fini belirtiliyor. E\u011fer kilonuzu daha kolay y\u00f6netmek istiyorsan\u0131z i\u00e7eceklerden kazand\u0131\u011f\u0131n\u0131z kalorileri dikkatle izlemenizi \u00f6neriyoruz. Bir bardak kolal\u0131 i\u00e7ece\u011fin 100-120, meyve suyunun 150 kaloriye kadar enerji verebilece\u011fini, bir bardak \u015farapta ortalama 80, bir duble rak\u0131 veya viskide 300\u2019e yak\u0131n kalori bulunabilece\u011fini hat\u0131rlatal\u0131m.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ofisinizde sandalyenizi ve masan\u0131z\u0131 terk etmeden verece\u011finiz k\u0131sa molalar yararl\u0131 olacakt\u0131r: G\u00f6zlerinizi kapat\u0131n, yava\u015f ve derin nefes alarak kendinizi k\u0131sa bir tatile &#8230; <a title=\"\u0130\u015fyerinde stresle m\u00fccadele etme y\u00f6ntemleri\" class=\"read-more\" href=\"https:\/\/saglikdanisma.net\/is\/isyerinde-stresle-mucadele-etme-yontemleri\/\" aria-label=\"Read more about \u0130\u015fyerinde stresle m\u00fccadele etme y\u00f6ntemleri\">Devam\u0131n\u0131 oku<\/a><\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_import_markdown_pro_load_document_selector":0,"_import_markdown_pro_submit_text_textarea":"","footnotes":""},"categories":[578],"tags":[],"class_list":["post-14727","post","type-post","status-publish","format-standard","hentry","category-isyeri-sagligi-ve-guvenligi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0130\u015fyerinde stresle m\u00fccadele etme y\u00f6ntemleri | Ergometri<\/title>\n<meta name=\"description\" content=\"Tatili kum, g\u00fcne\u015f, denizle mi, da\u011fda kayak yaparak m\u0131 ge\u00e7irece\u011finize siz karar verin.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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