{"id":1192,"date":"2019-01-14T12:59:00","date_gmt":"2019-01-14T12:59:00","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=1192"},"modified":"2025-11-04T14:30:04","modified_gmt":"2025-11-04T14:30:04","slug":"positive-psychology-interventions-at-work","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/tr\/2019\/01\/positive-psychology-interventions-at-work\/","title":{"rendered":"\u0130\u015fyerinde pozitif psikoloji m\u00fcdahaleleri"},"content":{"rendered":"<p><strong>Alexandra Michel, Federal \u0130\u015f sa\u011fl\u0131\u011f\u0131 ve G\u00fcvenli\u011fi Enstit\u00fcs\u00fc, Almanya ve Annekatrin Hoppe<sup>, <\/sup>Humboldt, \u00dcniversitesi, Almanya<\/strong><\/p>\n<p>\u00c7al\u0131\u015fanlar g\u00fcnlerinin b\u00fcy\u00fck bir k\u0131sm\u0131n\u0131 i\u015fte ge\u00e7irmektedirler. \u00c7al\u0131\u015fanlar\u0131n sa\u011fl\u0131\u011f\u0131n\u0131 ve esenli\u011fini artt\u0131rmak ve onlara olumlu bir i\u015f ya\u015fam dengesi kazand\u0131rabilmek i\u00e7in i\u015fteki talepleri azaltmak ve \u00e7al\u0131\u015fanlar\u0131n psikolojik kaynaklar\u0131n\u0131 (\u00f6rn. otonomi, sosyal destek ve \u00f6z yeterlik) g\u00fc\u00e7lendirmek do\u011fal olarak \u00f6nem kazan\u0131yor. Ge\u00e7ti\u011fimiz senelerde, hem i\u015f stresinin olumsuz etkilerinin giderilmesini, hem de \u00e7al\u0131\u015fanlar\u0131n esenli\u011fini artt\u0131ran kaynaklar\u0131n geli\u015ftirilmesini inceleyen ara\u015ft\u0131rmalar yap\u0131ld\u0131. \u00d6zellikle, <strong><u>pozitif psikoloji m\u00fcdahalelerinin i\u015f yerlerinde<\/u><\/strong> kullan\u0131lmaya ba\u015flanmas\u0131 mesleki sa\u011fl\u0131k psikoloji dal\u0131nda bir yeniliktir. Bu m\u00fcdahaleler psikolojik kaynaklar\u0131 g\u00fc\u00e7lendirme ve bu kaynaklar\u0131n azalmas\u0131n\u0131 \u00f6nlemeyi ama\u00e7lar ve olumlu duygular, davran\u0131\u015flar ve bili\u015fleri te\u015fvik eden <strong><u>aktiviteler<\/u><\/strong> i\u00e7erirler.\u00a0 Bu blog yaz\u0131s\u0131nda, \u00e7al\u0131\u015fanlar\u0131n psikolojik kaynaklar\u0131n\u0131 g\u00fc\u00e7lendirmelerinde ve i\u015f yerindeki esenliklerinin artmas\u0131nda onlara yard\u0131mc\u0131 olabilecek \u00fc\u00e7 yakla\u015f\u0131m\u0131 vurguluyoruz.<\/p>\n<p><!--more--><\/p>\n<p><strong><em>1.\u0130\u015fimde nas\u0131l daha \u00e7ok olumlu y\u00f6n alg\u0131layabilir, deneyimleyebilir ve takdir edebilirim?<\/em><\/strong><\/p>\n<p>\u00c7al\u0131\u015fanlar\u0131n olumlu d\u00fc\u015f\u00fcnme ve olumlu deneyimleri takdir etme gibi bili\u015fsel taktikleri i\u015f yerinde uygulamalar\u0131 olumlu duygular\u0131n artmas\u0131n\u0131 ve kendilerini daha iyi hissetmelerini sa\u011flayabilir. Ger\u00e7ekle\u015ftirdi\u011fimiz bir <strong><u>m\u00fcdahele ara\u015ft\u0131rmas\u0131nda<\/u><\/strong>, bir grup sa\u011fl\u0131k personelinden i\u015fyerinde ya\u015fad\u0131klar\u0131 olumlu ve anlaml\u0131 bir olay\u0131 d\u00fc\u015f\u00fcnmelerini istedik. Bu olay hastalar\u0131yla ya\u015fad\u0131klar\u0131 olumlu bir etkile\u015fim, i\u015f arkada\u015flar\u0131yla yap\u0131lan ho\u015f bir sohbet ya da ba\u015far\u0131l\u0131 bir m\u00fcdahale olabilirdi. Sa\u011fl\u0131k personelinden bu olumlu olay\u0131 hat\u0131rlamalar\u0131n\u0131 ve bu keyifli tecr\u00fcbenin tad\u0131n\u0131 \u00e7\u0131karmalar\u0131n\u0131 istedik. Bu be\u015f dakikal\u0131k sesli bir kay\u0131tla ger\u00e7ekle\u015ftirilen m\u00fcdahale sa\u011fl\u0131k personeline 10 g\u00fcn boyunca arka arkaya uyguland\u0131. M\u00fcdahalenin sonunda, m\u00fcdahale grubundaki sa\u011fl\u0131k personelinde kontrol grubuna nazaran daha d\u00fc\u015f\u00fck yorgunluk ve duygusal t\u00fckenme saptand\u0131. \u00d6zellikle iyile\u015fme ihtiyac\u0131 y\u00fcksek sa\u011fl\u0131k personeli (\u00f6rn. d\u00fc\u015f\u00fck enerjili bireyler) bu m\u00fcdahaleden daha fazla fayda g\u00f6rd\u00fc.<\/p>\n<ol start=\"2\">\n<li><strong> \u0130\u015fyerinde kendimi nas\u0131l daha enerjik hissedebilirim? Molalar\u0131n faydalar\u0131<\/strong><\/li>\n<\/ol>\n<p>\u0130\u015f talepleri \u00e7al\u0131\u015fanlar\u0131n enerjilerini t\u00fcketip, i\u015fe olan ilgilerini yitirmelerine ve bitkinlik ve yorgunluk hislerine sebep olabilir. \u0130\u015fte al\u0131nan molalar \u00e7al\u0131\u015fanlar\u0131n dikkatlerini ge\u00e7ici olarak i\u015f g\u00f6revlerinden ba\u015fka konulara y\u00f6neltip, enerjilerini muhafaza etmelerini ve hatta artt\u0131rmalar\u0131n\u0131 sa\u011flar. Biz i\u015f yerinde uygulanabilecek iki k\u00fc\u00e7\u00fck mola aktivitesi <strong><u>geli\u015ftirdik<\/u><\/strong>: do\u011fadan keyif almay\u0131 sim\u00fcle eden bir aktivite (\u00f6rn. ku\u015f \u015fak\u0131ma ya da dalga sesleri gibi do\u011fa seslerini dinleme) ve progresif kas gev\u015fetme aktivitesi. Biz bu tarz k\u00fc\u00e7\u00fck molalar\u0131 \u201cmikro-m\u00fcdahale\u201d olarak nitelendiriyoruz. \u0130\u015fyerinde uygulanabilecek bu mikro-m\u00fcdahaleler \u00e7al\u0131\u015fanlar\u0131n i\u015f g\u00f6revlerinden ba\u015fka konulara odaklanarak dinlenmelerini sa\u011fl\u0131yor. <strong><u>Ara\u015ft\u0131rmam\u0131zda<\/u><\/strong> \u00e7al\u0131\u015fanlar ya do\u011fadan keyif alma ya da progresif kas gev\u015fetme grubuna rastgele atand\u0131lar. \u00a0Ara\u015ft\u0131rma sonu\u00e7lar\u0131 her iki k\u0131sa g\u00fcnl\u00fck mola aktivitesinin de \u2013 ki bunlar \u00e7al\u0131\u015fma g\u00fcn\u00fc boyunca rahatl\u0131kla uygulanabilir \u2013 10 i\u015f g\u00fcn\u00fc uyguland\u0131ktan sonra \u00e7al\u0131\u015fanlar\u0131n din\u00e7li\u011fini artt\u0131rd\u0131\u011f\u0131 ve yorgunluklar\u0131n\u0131 azaltt\u0131\u011f\u0131n\u0131 g\u00f6sterdi.<\/p>\n<ol start=\"3\">\n<li><strong> Akl\u0131m\u0131 i\u015ften nas\u0131l uzakla\u015ft\u0131r\u0131p, iyi bir i\u015f ya\u015fam dengesi kurabilirim?<\/strong><\/li>\n<\/ol>\n<p>Bo\u015f zamanlar\u0131nda i\u015fle ilgili konular\u0131 d\u00fc\u015f\u00fcn\u00fcp, bu konulara duygusal olarak ba\u011flanan \u00e7al\u0131\u015fanlar, d\u00fc\u015f\u00fcncelerini i\u015flerinden uzakla\u015ft\u0131rma ve i\u015fe kar\u015f\u0131 mesafe almakta zorlan\u0131rlar. B\u00f6yle bir durum zay\u0131flam\u0131\u015f bir i\u015f-ya\u015fam dengesine yol a\u00e7abilir. <strong><u>S\u0131n\u0131r teorisinden<\/u><\/strong> yola \u00e7\u0131karak, \u00e7al\u0131\u015fanlar\u0131n i\u015f ve ya\u015fam alanlar\u0131n\u0131 kendi tercihleri do\u011frultusunda birle\u015ftirmelerini ya da ayr\u0131\u015ft\u0131rmalar\u0131n\u0131 sa\u011flayan bir m\u00fcdahale geli\u015ftirdik. Bu online <strong><u>m\u00fcdahale<\/u><\/strong>, fark\u0131ndal\u0131\u011f\u0131 bili\u015fsel ve duygusal ayr\u0131m yapabilme takti\u011fi olarak \u00f6\u011fretiyor. <strong><u>Fark\u0131ndal\u0131k<\/u><\/strong> \u015fimdiki anl\u0131k deneyimlerin yarg\u0131lanmadan g\u00f6zlemlendi\u011fi bir durumdur. M\u00fcdahalemiz esnas\u0131nda \u00e7al\u0131\u015fanlar kendilerinin geli\u015ftirdi\u011fi ay\u0131r\u0131m taktiklerinin (i\u015f ve ya\u015fam alanlar\u0131n\u0131 birbirinden ay\u0131ran taktikler) \u00fczerinde d\u00fc\u015f\u00fcn\u00fcp, fark\u0131ndal\u0131kla nefes alma egzersizleri \u00f6\u011frendiler. Bu egzersizlerle \u015fimdiki ana odaklan\u0131p, i\u015fle ilgili istenmeyen d\u00fc\u015f\u00fcncelerden ve duygulardan ar\u0131nabildiler. Bu sayede, \u00e7al\u0131\u015fanlar belirli bir ya\u015fam alan\u0131ndaki bir aktiviteye (\u00f6rn. evde \u00e7ocuklar\u0131yla oyun oynama) odaklanabilip, i\u015fle ilgili kayg\u0131 ve d\u00fc\u015f\u00fcnceleri geride b\u0131rakabildiler. <strong><u>Ara\u015ft\u0131rmam\u0131z\u0131n sonu\u00e7lar\u0131<\/u><\/strong> deney grubundaki \u00e7al\u0131\u015fanlar\u0131n kontrol grubuna nazaran daha az duygusal t\u00fckenme, olumsuz duygulan\u0131m ve stres temelli i\u015f aile \u00e7at\u0131\u015fmas\u0131 ya\u015fad\u0131klar\u0131n\u0131, di\u011fer yandan, psikolojik uzakla\u015fma yetilerinin ve i\u015f ya\u015fam dengesi memnuniyetinin daha fazla oldu\u011funu g\u00f6sterdi.<\/p>\n<p><strong>Sonu\u00e7<\/strong><\/p>\n<p>\u0130\u015fe olumlu bakmay\u0131, mola vermeyi ve ya\u015fam alanlar\u0131n\u0131 ayr\u0131\u015ft\u0131rmay\u0131 i\u00e7eren m\u00fcdahaleler \u00e7al\u0131\u015fanlar\u0131n psikolojik kaynaklar\u0131n\u0131 geli\u015ftirmelerine ve esenliklerinin artmas\u0131na yard\u0131mc\u0131 olabilir. \u0130\u015fverenler ve \u00e7al\u0131\u015fanlar i\u00e7in \u015fu faydalar\u0131 \u00f6ng\u00f6r\u00fcyoruz: m\u00fcdahalelerde yer alan bu aktiviteler i\u015f g\u00fcn\u00fc esnas\u0131nda verilen k\u00fc\u00e7\u00fck molalarda ya da ak\u015famlar\u0131 i\u015f sonras\u0131ndaki bo\u015f zamanlarda kolayl\u0131kla uygulanabilir. Bu aktiviteler pek \u00e7ok mesleki alanda ve de\u011fi\u015fik y\u00f6ntemlerle (internet, ak\u0131ll\u0131 telefon uygulamalar\u0131 ya da k\u00e2\u011f\u0131t \u00fcst\u00fcnde) tatbik edilebilir. \u0130\u015fveren ve \u00e7al\u0131\u015fanlar bu m\u00fcdahalelerin \u00f6zellikle yard\u0131ma ihtiyac\u0131 olan \u00e7al\u0131\u015fanlarda (\u00f6rn. y\u00fcksek i\u015f yo\u011funlu\u011fu ya da duygusal a\u00e7\u0131dan yorucu g\u00f6revleri olan) etkili oldu\u011funu ve uzun vadeli etkilerinin hen\u00fcz bilinmedi\u011fini dikkate almal\u0131d\u0131rlar. Son olarak, bu bireysel m\u00fcdahaleler i\u015fyeri sa\u011fl\u0131\u011f\u0131n\u0131 geli\u015ftirici ve \u00e7al\u0131\u015fma ko\u015fullar\u0131n\u0131 holistik olarak iyile\u015ftirmeyi hedef alan daha kapsaml\u0131 programlara (\u00f6rn. i\u015f yo\u011funlu\u011funun azalt\u0131lmas\u0131, tak\u0131m olu\u015fturma \u00e7al\u0131\u015ft\u0131rmalar\u0131, liderlik e\u011fitimleri) alternatif olarak d\u00fc\u015f\u00fcn\u00fclmemelidir.<\/p>\n<p><strong>Pratik \u00f6neriler<\/strong><\/p>\n<ul>\n<li>\u00d6\u011fle paydosunda ya da i\u015f sonras\u0131nda akl\u0131n\u0131za o g\u00fcn iyi giden bir \u015feyi getirin. \u00d6rne\u011fin bir i\u015f arkada\u015f\u0131n\u0131zla yapt\u0131\u011f\u0131n\u0131z ho\u015f bir sohbet, ba\u015far\u0131l\u0131 bir sunum ya da keyif alarak yapt\u0131\u011f\u0131n\u0131z bir g\u00f6rev.<\/li>\n<li>\u0130\u015f g\u00fcn\u00fc boyunca sizi i\u015ften uzakla\u015ft\u0131racak ve din\u00e7le\u015ftirecek k\u0131sa molalar planlay\u0131n. Bu molalar\u0131 dinlenmek, meditasyon yapmak ya da y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131kmak i\u00e7in kullan\u0131n.<\/li>\n<li>Akl\u0131n\u0131z\u0131 i\u015ften uzakla\u015ft\u0131rmaya \u00e7al\u0131\u015f\u0131n. K\u0131sa fark\u0131ndal\u0131kla nefes alma egzersizleri size \u015fimdiki anda ya\u015fad\u0131klar\u0131n\u0131za odaklanman\u0131zda ve istenmeyen d\u00fc\u015f\u00fcnce ve duygular\u0131 bir kenara b\u0131rakman\u0131zda yard\u0131mc\u0131 olabilir.<\/li>\n<\/ul>\n<p><em>translated by \u00c7imen Ekici, Leiden University<\/em><\/p>\n<p><em>Dr G\u00fclcan Garip, University of Derby<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Alexandra Michel, Federal Institute for Occupational Health and Safety, Germany and Annekatrin Hoppe, Humboldt Universit\u00e4t, Germany Employees spend a major part of their waking time at work. It is no surprise then that reducing demands and increasing resources (e.g., [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1217,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1192","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-interventions"],"translation":{"provider":"WPGlobus","version":"3.0.2","language":"tr","enabled_languages":["en","id","my","bg","zh","hr","cz","da","de","es","fr","gr","he","it","ja","kr","lv","lt","hu","nl","no","pl","pt","ro","ru","sk","fi","sv","tr","uk"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"id":{"title":true,"content":true,"excerpt":false},"my":{"title":true,"content":true,"excerpt":false},"bg":{"title":true,"content":true,"excerpt":false},"zh":{"title":true,"content":true,"excerpt":false},"hr":{"title":false,"content":false,"excerpt":false},"cz":{"title":true,"content":true,"excerpt":false},"da":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"gr":{"title":true,"content":true,"excerpt":false},"he":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"ja":{"title":false,"content":false,"excerpt":false},"kr":{"title":false,"content":false,"excerpt":false},"lv":{"title":true,"content":true,"excerpt":false},"lt":{"title":true,"content":true,"excerpt":false},"hu":{"title":false,"content":false,"excerpt":false},"nl":{"title":true,"content":true,"excerpt":false},"no":{"title":false,"content":false,"excerpt":false},"pl":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"ro":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"sk":{"title":true,"content":true,"excerpt":false},"fi":{"title":true,"content":true,"excerpt":false},"sv":{"title":false,"content":false,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"uk":{"title":true,"content":true,"excerpt":false}}},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/posts\/1192","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/comments?post=1192"}],"version-history":[{"count":17,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/posts\/1192\/revisions"}],"predecessor-version":[{"id":4617,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/posts\/1192\/revisions\/4617"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/media\/1217"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/media?parent=1192"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/categories?post=1192"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/tags?post=1192"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}