{"id":1572,"date":"2019-12-16T15:55:17","date_gmt":"2019-12-16T15:55:17","guid":{"rendered":"http:\/\/practicalhealthpsychology.com\/?p=1572"},"modified":"2025-11-04T14:23:12","modified_gmt":"2025-11-04T14:23:12","slug":"becoming-your-better-self-as-reason-for-changing-behavior","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/tr\/2019\/12\/becoming-your-better-self-as-reason-for-changing-behavior\/","title":{"rendered":"Benli\u011finizin davran\u0131\u015f de\u011fi\u015fikli\u011fi sebebi ile daha iyi olmas\u0131."},"content":{"rendered":"

By Winifred Gebhardt, Leiden University, The Netherlands<\/strong><\/p>\n

Yakla\u015f\u0131k dokuz y\u0131l \u00f6nce, bir gecede vejeteryan oldum. Okudu\u011fum romanda, ana karakter can\u0131n\u0131n dayanamad\u0131\u011f\u0131 zamanlarda bile nas\u0131l hi\u00e7 bir\u015fey yiyemedi\u011fini a\u00e7\u0131klam\u0131\u015ft\u0131.T\u0131pk\u0131 bir \u015fim\u015fek gibi, bu birka\u00e7 kelime kafama kaz\u0131nm\u0131\u015ft\u0131. Bunun tamamen benim hissetti\u011fim bir\u015fey oldu\u011funun fark\u0131na varm\u0131\u015ft\u0131m. Aniden, et \u00fcr\u00fcn\u00fc ve bal\u0131k t\u00fcketmeyi b\u0131rakt\u0131m ve bu tarz bir beslenme tarz\u0131na al\u0131\u015fmakta hi\u00e7 bir problem ya\u015famad\u0131m. Bu yeni davran\u0131\u015f\u0131m benli\u011fimle \u00e7ok iyi bir \u015fekilde uyu\u015fmu\u015ftu.\u00a0<\/span><\/p>\n

Di\u011fer taraftan, ge\u00e7mi\u015fte d\u00fczenli ko\u015fmaya al\u0131\u015fm\u0131\u015ft\u0131m ve yedi kilometreyi rahat bir \u015fekilde ko\u015fabiliyordum. Fakat, kendimi hi\u00e7 bir zaman \u2018spor insan\u0131\u2019 olarak tan\u0131mlamad\u0131m ve ne zaman hastal\u0131k gibi bir engelle kar\u015f\u0131la\u015fsam, \u00fc\u015fenge\u00e7 bir kanepe insan\u0131na d\u00f6n\u00fc\u015f\u00fcyordum. \u015eimdi ise, art\u0131k \u2018spor insan\u0131\u2019 olmaya \u00e7al\u0131\u015fm\u0131yorum fakat g\u00fcn i\u00e7inde y\u00fcr\u00fcyebildi\u011fim kadar y\u00fcr\u00fcmeye \u00e7al\u0131\u015f\u0131yorum. Di\u011fer bir deyi\u015fle, kendimi \u2018aktif bir birey\u2019 olarak tan\u0131ml\u0131yorum.\u00a0\u00a0<\/span><\/p>\n

<\/p>\n

Eylemlerimiz benli\u011fimizi yans\u0131t\u0131r.\u00a0<\/b><\/p>\n

\u2018Hayvan yememe\u2019 davran\u0131\u015f\u0131m, benlik-alg\u0131mla e\u015fle\u015fiyor. Vejeteryan olmak ve bir vejeteryan gibi davranmak, benli\u011fimi, hayvanlar\u0131 seven \u015fefkatli ve d\u00fc\u015f\u00fcnceli bir birey oldu\u011fumla ilgili pozitif bir bak\u0131\u015f a\u00e7\u0131\u015f\u0131 ile g\u00f6rmemi sa\u011fl\u0131yor. Ne zaman bu se\u00e7im hakk\u0131nda konu\u015fsam veya bana sunulan et yemeklerini reddetsem, \u2018benli\u011fimi\u2019<\/span> do\u011fruluyorum<\/span>.\u00a0<\/span><\/p>\n

Ne yapt\u0131\u011f\u0131m\u0131z\u0131 kim oldu\u011fumuzun bir par\u00e7as\u0131 olarak alg\u0131lad\u0131\u011f\u0131m\u0131z\u0131 ve kendimizle alakal\u0131 iyi hissetmeyi istedi\u011fimizi bilmek sa\u011fl\u0131k m\u00fcdahalelerine ba\u015flamak ad\u0131na \u00e7ok kullan\u0131\u015fl\u0131 bir ba\u015flang\u0131\u00e7 noktas\u0131d\u0131r.\u00a0 \u00d6rne\u011fin, pozitif benlik-g\u00f6r\u00fc\u015f\u00fcn\u00fc sa\u011fl\u0131ks\u0131z davran\u0131\u015flar\u0131m\u0131zdan olu\u015fturmaktansa (\u00f6rn., ak\u015fam yeme\u011finde biraz \u015farap i\u00e7erek kendimizi hayat\u0131n tad\u0131n\u0131 \u00e7\u0131karan birisi olarak g\u00f6rmek) nas\u0131l daha az zararl\u0131 hatta sa\u011fl\u0131kl\u0131 davran\u0131\u015flarla olu\u015fturabiliriz (\u00f6rn., alkols\u00fcz bir alternatif i\u00e7mekte hayattan tat ald\u0131\u011f\u0131n\u0131z\u0131 yans\u0131t\u0131r). Bundan yola \u00e7\u0131karak, de\u011fi\u015fimde anahtar nokta, kendimizi ger\u00e7ekte oldu\u011fumuzu d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcm\u00fcz t\u00fcrden insanla alakal\u0131 davran\u0131\u015flar sergilemektir<\/span>. \u00d6z-belirleme kuram\u0131na g\u00f6re bu, de\u011fi\u015fime kar\u015f\u0131 geli\u015fen b\u00fct\u00fcnle\u015fmi\u015f motivasyon olarak bilinir.<\/span> E\u011flendi\u011fimiz i\u00e7in yapt\u0131\u011f\u0131m\u0131z davran\u0131\u015flar saf i\u00e7sel motivasyona en yak\u0131n olanlard\u0131r.\u00a0<\/span><\/p>\n

Benli\u011fimizin par\u00e7as\u0131 gelecekte ya\u015far\u00a0<\/b><\/p>\n

Biz insanlar kusursuz zaman yolcular\u0131y\u0131z ve <\/span>t\u00fcm zaman\u0131m\u0131z\u0131n hemen hemen yar\u0131s\u0131n\u0131 gelecek i\u00e7in hayal kurmak i\u00e7in harcar\u0131z.<\/span>\u00a0 Bu gelecek hayallerinin i\u00e7inde, kendimiz i\u00e7in <\/span>\u2018Olas\u0131 Benlikler\u2019<\/span> diye adland\u0131r\u0131lan bir\u00e7ok olas\u0131l\u0131k yarat\u0131r\u0131z. <\/span>Bunlar bizim hayallerimizi y\u00f6nlendirir<\/span> ve ama\u00e7lar\u0131m\u0131z ile alakal\u0131 olan f\u0131rsatlara a\u00e7\u0131k olma oran\u0131m\u0131z\u0131 y\u00fckseltir. \u00d6rne\u011fin, \u2018sigaray\u0131 b\u0131rakan\u2019 veya \u2018sigara i\u00e7meyen\u2019 biri olarak varolan <\/span>gelecek benlik imgemiz<\/span><\/i>, sigaray\u0131-b\u0131rakma niyetlerimizi, sigara-b\u0131rakma denemelerimizi ve sigara-b\u0131rakma ba\u015far\u0131lar\u0131m\u0131z\u0131 \u00e7ok\u00e7a artt\u0131r\u0131r. <\/span>Bundan yola \u00e7\u0131karsak, sigara i\u00e7enler sigaray\u0131 b\u0131rakmadan \u00f6nce, en ba\u015fta kendilerini \u2018gelece\u011fin sigara i\u00e7meyen bireyleri\u2019 olarak hayal edebilmelidirler<\/span>. Bug\u00fcnlerde, \u00e7al\u0131\u015fma arkada\u015f\u0131m Eline Meijer ve ben, sigara i\u00e7enlere sigaray\u0131 b\u0131rak\u0131rlarsa ve sigara i\u00e7meye devam ederlerse ne tarz bir insana d\u00f6n\u00fc\u015feceklerini hayal etmelerini istedi\u011fimiz \u00e7al\u0131\u015fmalar y\u00fcr\u00fct\u00fcyoruz. Kat\u0131l\u0131mc\u0131lardan, bu hayaller hakk\u0131nda bir\u015feyler yaz\u0131p, bunlar ile ili\u015fkilendirdikleri resimleri\/foto\u011fraflar\u0131 sunmalar\u0131 istenir. Bu m\u00fcdahale e\u011fer sigaray\u0131 b\u0131rak\u0131rsam, \u2018g\u00fc\u00e7l\u00fc, zeki ve karakterli bir kad\u0131n\u2019 olaca\u011f\u0131m veya \u2018daha dengeli, dertsiz bir baba ve sevgili\u2019 olaca\u011f\u0131m ve tam aksine e\u011fer sigara i\u00e7meye devam edersem \u2018\u00f6ks\u00fcren, nefes darl\u0131\u011f\u0131 \u00e7eken, ac\u0131nas\u0131 ya\u015fl\u0131 bir kad\u0131n\u2019 olaca\u011f\u0131m veya \u2018antisosyal, pis kokulu, ac\u0131 \u00e7eken zay\u0131f bir adam\u2019 olaca\u011f\u0131m gibi \u00f6rnekler meydana getirir. \u0130lk \u00e7arp\u0131c\u0131 sonu\u00e7, sunulan resimlerin\/foto\u011fraflar\u0131n do\u011fas\u0131nda semboliklik olmas\u0131yd\u0131 ve bu resimler\/foto\u011fraflar sigara i\u00e7en insanlar veya \u00fcr\u00fcnler i\u00e7ermiyordu. Resimler ile ili\u015fkilendirilen yaz\u0131larda: \u2018dertsiz\u2019, \u2018eksiksiz\u2019 ve \u2018kararl\u0131\u2019 vs \u2018de\u011fersiz\u2019, \u2018depresif\u2019 ve \u2018umutsuz\u2019 ibareleri mevcuttu. Bu m\u00fcdahalenin davran\u0131\u015f\u0131 de\u011fi\u015ftirip de\u011fi\u015ftirmedi\u011fini halen ara\u015ft\u0131rmam\u0131z gerekiyor. Fakat, istenildi\u011finde kolayl\u0131kla ula\u015f\u0131labilen (\u00f6rn., a\u015ferme boyunca) benlik imgelerine sahip olman\u0131n do\u011fru yolda kalmam\u0131za yard\u0131mc\u0131 oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyoruz. Gelecek hayaline dayal\u0131 benlik m\u00fcdahalelerinin <\/span>egzersiz gibi di\u011fer sa\u011fl\u0131k davran\u0131\u015flar\u0131nda<\/span> verimli oldu\u011funa dair kan\u0131tlar mevcuttur.\u00a0<\/span><\/p>\n

Ait oldu\u011fumuzu hissetti\u011fimiz gruplarda geli\u015firiz<\/b><\/p>\n

G\u00fcnl\u00fck hayat\u0131m\u0131zda, \u00f6zellikle sosyal durumlarda, a\u015fermelere veya ayartmalara kar\u015f\u0131 dayanmak zor olabilir. Sigaray\u0131 b\u0131rakan bir birey olarak, art\u0131k arkada\u015flar\u0131n\u0131z\u0131n ve tan\u0131d\u0131klar\u0131n\u0131z\u0131n davran\u0131\u015flar\u0131na uyumlu davran\u0131\u015flar g\u00f6stermedi\u011finiz i\u00e7in sosyal d\u0131\u015flanma ya\u015famaktan korkabilirsiniz. De\u011ferli bulup payla\u015ft\u0131\u011f\u0131n\u0131z sosyal aktivitelerden mahrum kalabilirsiniz. Benlik alg\u0131lar\u0131m\u0131z\u0131n \u00e7o\u011fu ait oldu\u011fumuz sosyal gruplara dayal\u0131d\u0131r. \u00d6rne\u011fin, <\/span>sigara i\u00e7en veya madde kullanan \u00e7o\u011fu insan ayn\u0131 maddeyi kullanan insanlarla ba\u011f kurarlar<\/span>. Madde kullanmak, \u2018grubun par\u00e7as\u0131 olmay\u0131\u2019 tan\u0131mlayan anahtar standart davran\u0131\u015ft\u0131r. Dolay\u0131s\u0131yla bu davran\u0131\u015f, di\u011fer de\u011ferli niteliklerle ili\u015fkilidir. \u00d6rne\u011fin, rehabilite olan gen\u00e7ler temiz kald\u0131klar\u0131 halde, kannabis kullanan arkada\u015flar\u0131n\u0131n halen kendileri ile \u2018en iyi uyan\u2019 insanlar oldu\u011funu deneyimleyebilirler. Kullan\u0131c\u0131 olmayan di\u011fer insanlar birey taraf\u0131ndan kolayca ki\u015fisel de\u011ferlerinin daha az destek\u00e7isi, daha s\u0131k\u0131c\u0131, veya k\u0131vrak zekas\u0131 eksik, sadakats\u0131z ve olgunla\u015fmam\u0131\u015f bireyler olarak g\u00f6r\u00fcl\u00fcr. T\u00fcm bunlar, ki\u015finin kendi sosyal grubunda de\u011fer verilen bir birey olarak kalmas\u0131n\u0131n zorlu\u011funun, sa\u011fl\u0131kl\u0131 ya\u015fam stillerini desteklemeye \u00e7al\u0131\u015f\u0131rken, g\u00fcndemimizde en \u00fcstte olmas\u0131n\u0131n gereklili\u011fini g\u00f6zler \u00f6n\u00fcne serer.\u00a0<\/span><\/p>\n

B\u00f6ylece, uzun s\u00fcreli de\u011fi\u015fim yaratmak i\u00e7in, bireylerin hem kendi de\u011ferleri, hem de sosyal \u00e7evreleri ile uyumlu bir \u015fekilde, gelecek benliklerini yeni sa\u011fl\u0131kl\u0131 davran\u0131\u015flar ger\u00e7ekle\u015ftirirken g\u00f6recekleri pozitif benlik-tasar\u0131mlar\u0131 olu\u015fturmaya ihtiya\u00e7lar\u0131 vard\u0131r.<\/span><\/p>\n

Praktikal Tavsiyeler<\/b><\/p>\n

    \n
  1. Davran\u0131\u015f, deneyimde ve bireyin benlik imgesinde direk olarak \u00f6nem ta\u015f\u0131r. \u0130nsanlar\u0131, ne olabilecekleri konusunda yarat\u0131c\u0131 d\u00fc\u015f\u00fcncelere te\u015fvik et, \u00f6rne\u011fin hem ideal hem de korktuklar\u0131 gelecek benliklerini i\u00e7eren g\u00f6rsel ruhsal tahtalar (moodboard) yap.<\/span><\/li>\n
  2. Yeni davran\u0131\u015fa ba\u011fl\u0131 olan benlik g\u00f6r\u00fc\u015flerinin kritik zamanlarda (\u00f6rn., a\u015ferme veya ayartmalarda) nas\u0131l tekrar getirilece\u011fine dair yollar bul. \u00d6rne\u011fin, birey taraf\u0131ndan yarat\u0131lan g\u00f6rsel ruhsal tahtalar\u0131 (moodboard) ki\u015fisel bilgisayar\u0131n veya ak\u0131ll\u0131 telefonun ba\u015flang\u0131\u00e7 ekran\u0131na yap\u0131\u015ft\u0131r. Bunlar, neden bireyin ger\u00e7ekten de\u011fi\u015fmek istedi\u011fine dair hat\u0131rlat\u0131c\u0131 ipu\u00e7lar\u0131 olabilir.\u00a0<\/span><\/li>\n
  3. Bireylere yeni davran\u0131\u015flar\u0131n\u0131 de\u011fer verdikleri sosyal \u00e7evreye dahil etmeleri ad\u0131na yard\u0131m et, \u00f6rne\u011fin bunu, grubun standart\u0131ndan sapmay\u0131 kabul edilir yollarla pratik ederek yap. \u00d6rne\u011fin, alkol teklifi ald\u0131klar\u0131nda, \u2018ger\u00e7ekten minnettar\u0131m ama hay\u0131r te\u015fekk\u00fcr ederim (bug\u00fcnk\u00fc hakk\u0131m\u0131 t\u00fckettim)\u2019 \u015feklinde ger\u00e7ekle\u015febilir veya payla\u015f\u0131lm\u0131\u015f ba\u011f\u0131 dahil et; \u2018Vay can\u0131na, ne kadar iyi arkada\u015fs\u0131n, s\u00fcrekli benim i\u00e7in dikkat ediyorsun. Her\u015fey yolunda m\u0131?\u00a0<\/span><\/li>\n<\/ol>\n

    Translated by [Begum Cakmak Lecturer in Psychology]<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

    By Winifred Gebhardt, Leiden University, The Netherlands About nine years ago, I became a vegetarian overnight. In a novel I was reading, the main character explained how he could not eat anything \u201cin which at some time a heart had […]<\/p>\n","protected":false},"author":1,"featured_media":1595,"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":[18,27],"tags":[],"class_list":["post-1572","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-imagery","category-motivation"],"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":true,"content":true,"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":false,"content":false,"excerpt":false},"he":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"ja":{"title":true,"content":true,"excerpt":false},"kr":{"title":true,"content":true,"excerpt":false},"lv":{"title":true,"content":true,"excerpt":false},"lt":{"title":false,"content":false,"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":true,"content":true,"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\/1572","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=1572"}],"version-history":[{"count":32,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/posts\/1572\/revisions"}],"predecessor-version":[{"id":4600,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/posts\/1572\/revisions\/4600"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/media\/1595"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/media?parent=1572"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/categories?post=1572"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/tags?post=1572"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}