{"id":3480,"date":"2025-04-15T06:57:32","date_gmt":"2025-04-15T06:57:32","guid":{"rendered":"https:\/\/practicalhealthpsychology.com\/?p=3480"},"modified":"2026-03-23T10:15:41","modified_gmt":"2026-03-23T10:15:41","slug":"old-habits-die-hard-disrupting-unwanted-habitual-behaviour","status":"publish","type":"post","link":"https:\/\/practicalhealthpsychology.com\/tr\/2025\/04\/old-habits-die-hard-disrupting-unwanted-habitual-behaviour\/","title":{"rendered":"Eski al\u0131\u015fkanl\u0131klar zor \u00f6l\u00fcr: \u0130stenmeyen al\u0131\u015fkanl\u0131klar\u0131 b\u0131rakmak"},"content":{"rendered":"

Annabel Stone ve Phillippa Lally, Surrey \u00dcniversitesi, Birle\u015fik Krall\u0131k<\/span><\/i><\/p>\n

Yeni y\u0131l genellikle de\u011fi\u015fim hedefledi\u011fimiz, <\/span>yeni al\u0131\u015fkanl\u0131klar<\/span><\/a> edinmeye ve k\u00f6t\u00fc al\u0131\u015fkanl\u0131klar\u0131m\u0131z\u0131 geride b\u0131rakmaya kararl\u0131 oldu\u011fumuz bir zamand\u0131r. Tozlanm\u0131\u015f spor ayakkab\u0131lar\u0131m\u0131z\u0131 \u00e7\u0131kart\u0131r, al\u0131\u015fveri\u015f sepetimizi taze meyve ve sebzelerle doldururuz… \u201cYeni y\u0131l, yeni ben\u201d diye d\u00fc\u015f\u00fcnmeyen insan var m\u0131d\u0131r? Ama bir ay ge\u00e7tikten sonra neden ayakkab\u0131lar\u0131m\u0131z sadece iki kez g\u00fcn y\u00fcz\u00fc g\u00f6rd\u00fc ve meyveler k\u00fcflenmeye ba\u015flad\u0131? G\u00f6r\u00fcn\u00fc\u015fe g\u00f6re k\u00f6t\u00fc al\u0131\u015fkanl\u0131klar\u0131m\u0131z bizimle birlikte <\/span>yeni y\u0131la<\/span><\/a> giriyor.<\/span><\/p>\n

Psikologlar <\/span>al\u0131\u015fkanl\u0131klar\u0131<\/span><\/a>, ge\u00e7mi\u015fte s\u0131k\u00e7a ger\u00e7ekle\u015ftirdi\u011fimiz bir davran\u0131\u015f\u0131 tetikleyen durumu (ipu\u00e7lar\u0131n\u0131) tekrar ya\u015fad\u0131\u011f\u0131m\u0131zda bu davran\u0131\u015flar\u0131 otomatik olarak ger\u00e7ekle\u015ftirme s\u00fcreci olarak tan\u0131mlarlar. Bu \u201cipucu\u201d duygusal olabilir; \u00f6rne\u011fin stres \u00e7ikolata yeme iste\u011fini tetikleyebilir, ya da sosyal; \u00f6rne\u011fin arkada\u015flarla bara her gitti\u011finde bira i\u00e7mek gibi. Fiziksel bir mekan da ipucu olabilir; \u00f6rne\u011fin bir kafeye girdi\u011fimde hep latte sipari\u015f etmem gibi. \u0130stenmeyen al\u0131\u015fkanl\u0131klar\u0131 b\u0131rakma motivasyonu duymak, ipucuyla tekrar kar\u015f\u0131la\u015ft\u0131\u011f\u0131n\u0131zda <\/span>otomatik olarak o davran\u0131\u015f\u0131 yapman\u0131za engel olmayabilir.<\/span><\/a><\/p>\n

Al\u0131\u015fkanl\u0131klar\u0131n alt\u0131nda yatan mekanizma, ipucu ile davran\u0131\u015f aras\u0131nda olu\u015fan zihinsel bir ba\u011flant\u0131d\u0131r. Bu ba\u011flant\u0131y\u0131 tamamen silmenin bir yolu hen\u00fcz bulunmad\u0131. Ancak al\u0131\u015fkanl\u0131k ara\u015ft\u0131rmac\u0131lar\u0131, al\u0131\u015fkanl\u0131k s\u00fcrecinin ger\u00e7ekle\u015fmesini engellemek i\u00e7in kullan\u0131labilecek <\/span>d\u00f6rt y\u00f6ntemi<\/span><\/a> belirlemi\u015ftir:<\/span><\/p>\n

    \n
  1. Al\u0131\u015fkanl\u0131\u011f\u0131n ipucundan ka\u00e7\u0131n\u0131n:<\/b>
    \n<\/span>\u0130pucuyla kar\u015f\u0131la\u015fmazsan\u0131z, davran\u0131\u015f\u0131 ger\u00e7ekle\u015ftirmezsiniz. Ancak bunun i\u015fe yaramas\u0131 i\u00e7in insanlar\u0131n istenmeyen al\u0131\u015fkanl\u0131klar\u0131n\u0131 tetikleyen ipu\u00e7lar\u0131n\u0131n fark\u0131nda olmas\u0131 gerekir. \u00d6rne\u011fin, sosyalle\u015fmek i\u00e7in bara gitmek a\u015f\u0131r\u0131 alkol t\u00fcketimini tetikliyorsa, arkada\u015flarla farkl\u0131 bir mek\u00e2nda bulu\u015fmak iyi bir strateji olabilir. \u0130pu\u00e7lar\u0131n\u0131 belirlemenin bir yolu, istenmeyen al\u0131\u015fkanl\u0131\u011f\u0131n ne zaman ve hangi ko\u015fullarda ger\u00e7ekle\u015fti\u011fini not etti\u011finiz bir g\u00fcnl\u00fck tutmakt\u0131r.<\/span><\/li>\n
  2. Davran\u0131\u015f\u0131 ger\u00e7ekle\u015ftirmeyi zorla\u015ft\u0131r\u0131n:<\/b>
    \n<\/span>Bir davran\u0131\u015f\u0131 ger\u00e7ekle\u015ftirmeyi zorla\u015ft\u0131rmak veya eri\u015filemez hale getirmek, istenmeyen al\u0131\u015fkanl\u0131klar\u0131 \u00f6nleyebilir. Bu, ipucuyla kar\u015f\u0131la\u015f\u0131ld\u0131\u011f\u0131nda davran\u0131\u015f\u0131 ger\u00e7ekle\u015ftirmek i\u00e7in \u00e7aba gerektirmesini sa\u011flar, b\u00f6ylece otomatik tepki yerine bilin\u00e7li bir karar s\u00fcreci devreye girer. Ancak bu y\u00f6ntem, davran\u0131\u015f\u0131 ger\u00e7ekle\u015ftirme kolayl\u0131\u011f\u0131n\u0131 de\u011fi\u015ftirebilmenizi gerektirir. \u00d6rne\u011fin, birlikte ya\u015fad\u0131\u011f\u0131n\u0131z ki\u015filer evde \u00e7ikolata bulunduruyorsa, \u00e7ikolatay\u0131 tamamen ortadan kald\u0131rmak m\u00fcmk\u00fcn olmayabilir.<\/span><\/li>\n
  3. Sadece \u201chay\u0131r\u201d diyin:<\/b>
    \n<\/span>Elbette irade g\u00fcc\u00fc g\u00f6sterebilir ve al\u0131\u015fkanl\u0131\u011f\u0131n\u0131z olan davran\u0131\u015f\u0131 yapmayabilirsiniz. Bu, ipucuyla kar\u015f\u0131la\u015f\u0131ld\u0131\u011f\u0131nda <\/span>    irade<\/span><\/a> ve motivasyon kullan\u0131larak al\u0131\u015fkanl\u0131ktan ka\u00e7\u0131n\u0131lmas\u0131n\u0131 gerektirir. Ancak bu yaln\u0131zca ipu\u00e7lar\u0131 \u00f6nceden belirlenmi\u015fse ve ki\u015fi \u00e7evresini <\/span>dikkatle fark ediyorsa<\/span><\/a> i\u015fe yarar. Aksi halde ki\u015fi ancak o an ge\u00e7tikten sonra fark\u0131na varabilir. Ayr\u0131ca bu yakla\u015f\u0131m, daha iyi se\u00e7imler i\u00e7in motivasyonun s\u00fcrd\u00fcr\u00fclmesini gerektirir ki bu da <\/span>o an i\u00e7in<\/span><\/a> zorlay\u0131c\u0131 olabilir.<\/span><\/li>\n
  4. Yerine bir alternatif koyun:<\/b>
    \n<\/span>Son se\u00e7enek, istenmeyen al\u0131\u015fkanl\u0131\u011f\u0131 ortadan kald\u0131rmak i\u00e7in yerine yeni bir al\u0131\u015fkanl\u0131k belirlemektir. \u0130lk ad\u0131m yine ipucunu belirlemektir. Yeni davran\u0131\u015f, bu ipucuyla kar\u015f\u0131la\u015f\u0131ld\u0131\u011f\u0131nda tutarl\u0131 bir \u015fekilde ger\u00e7ekle\u015ftirilmelidir. Zamanla ipucu ile yeni davran\u0131\u015f aras\u0131ndaki ba\u011flant\u0131, eski al\u0131\u015fkanl\u0131ktan daha g\u00fc\u00e7l\u00fc hale gelebilir. Bu yakla\u015f\u0131m, \u00f6nceki al\u0131\u015fkanl\u0131\u011f\u0131 durdurman\u0131z\u0131 gerektirir, ancak bir \u015fey yapmak hi\u00e7bir \u015fey yapmamaktan daha kolayd\u0131r, bu nedenle 3. se\u00e7ene\u011fe g\u00f6re daha uygulanabilir olabilir. Bu y\u00f6ntemin i\u015fe yaramas\u0131 i\u00e7in, yeni davran\u0131\u015f\u0131n en az istenmeyen al\u0131\u015fkanl\u0131k kadar cazip olmas\u0131 gerekir. \u00d6rne\u011fin, \u00e7ikolata yeme al\u0131\u015fkanl\u0131\u011f\u0131n\u0131 meyveyle de\u011fi\u015ftirmek, ki\u015fi meyve yerken ayn\u0131 ya da daha y\u00fcksek d\u00fczeyde tatmin hissetmiyorsa ba\u015far\u0131l\u0131 olmayabilir.<\/span><\/li>\n<\/ol>\n

    Pratik \u00f6neriler:<\/b><\/p>\n

      \n
    1. \u0130pu\u00e7lar\u0131n\u0131z\u0131 \u00f6\u011frenin!<\/b>
      \n<\/span>\u0130stenmeyen al\u0131\u015fkanl\u0131klar\u0131 de\u011fi\u015ftirmenin ilk ad\u0131m\u0131, onlar\u0131 neyin tetikledi\u011fini bilmek ve anlamakt\u0131r. Belirli bir ortam m\u0131? G\u00fcn\u00fcn spesifik bir saati mi? Bir duygu durumu mu? Bunu bilmek, onu nas\u0131l k\u0131raca\u011f\u0131n\u0131z\u0131 bilmenin anahtar\u0131d\u0131r.<\/span><\/li>\n
    2. Bir tampon olu\u015fturun.<\/b>
      \n<\/span>\u00d6nlem almak, istenmeyen bir al\u0131\u015fkanl\u0131\u011f\u0131 ger\u00e7ekle\u015ftirme kapasitenizi engellemenin harika bir yolu olabilir. E\u011fer ipucunu tamamen ortadan kald\u0131rmak imkans\u0131zsa (\u00f6rne\u011fin stres \u00e7ikolata yeme iste\u011fini tetikliyorsa), haftal\u0131k al\u0131\u015fveri\u015fte \u00e7ikolata almamaya bilin\u00e7li bir \u015fekilde dikkat ederek stres an\u0131nda yeme ihtimalinizi azaltabilirsiniz.<\/span><\/li>\n
    3. \u201cSadece hay\u0131r de!\u201d diye d\u00fc\u015f\u00fcn\u00fcn.<\/b>
      \n<\/span>\u0130pu\u00e7lar\u0131n\u0131z\u0131n fark\u0131ndaysan\u0131z, onlar\u0131 g\u00f6zlemleyebilirsiniz. Ka\u00e7\u0131n\u0131lmaz bir ipucuyla kar\u015f\u0131la\u015faca\u011f\u0131n\u0131z\u0131 biliyorsan\u0131z, ipu\u00e7lar\u0131n\u0131 dikkatle takip edin ve fark\u0131ndal\u0131\u011f\u0131n\u0131z\u0131 koruyarak istenmeyen davran\u0131\u015f\u0131 engelleyin. Akl\u0131n\u0131zdan \u201csadece hay\u0131r de!\u201d d\u00fc\u015f\u00fcncesini ge\u00e7irin.<\/span><\/li>\n
    4. K\u00f6t\u00fcy\u00fc iyisiyle de\u011fi\u015ftirin.<\/b>
      \n<\/span>K\u00f6t\u00fc davran\u0131\u015f\u0131n\u0131z\u0131 ba\u015fka bir davran\u0131\u015fla de\u011fi\u015ftirirseniz, istenmeyen al\u0131\u015fkanl\u0131\u011f\u0131n\u0131z\u0131 olumlu bir al\u0131\u015fkanl\u0131\u011fa d\u00f6n\u00fc\u015ft\u00fcrebilirsiniz. Bunun ba\u015far\u0131l\u0131 olmas\u0131 i\u00e7in birka\u00e7 \u015fey denemeniz gerekebilir. \u00d6rne\u011fin, ak\u015famlar\u0131n\u0131z\u0131n \u00e7o\u011funu bira i\u00e7erek ge\u00e7iriyor ve bunu de\u011fi\u015ftirmek istiyorsan\u0131z, a\u015fa\u011f\u0131daki gibi bir yakla\u015f\u0131m izleyebilirsiniz:<\/span><\/li>\n<\/ol>\n
        \n
      1. a) \u0130pucunuzu belirleyin (\u00f6rne\u011fin i\u015ften eve gelmek).<\/span>
        \n<\/span>b) Eve geldi\u011finizde bira i\u00e7me iste\u011fi hissedebilece\u011finizi kendinize hat\u0131rlat\u0131n.<\/span>
        \n<\/span>c) M\u00fcmk\u00fcnse bir tampon olu\u015fturun. \u00d6rne\u011fin, evde bira bulundurmay\u0131n ya da buzdolab\u0131ndan \u00e7\u0131kararak so\u011fuk olmas\u0131n\u0131 engelleyin.<\/span>
        \n<\/span>d) Yerine ge\u00e7ecek bir davran\u0131\u015f olu\u015fturun. Eve geldi\u011finizde alkol i\u00e7ermeyen, ho\u015funuza giden bir i\u00e7ecek i\u00e7in ya da geriliminizi azaltacak bir aktivite yap\u0131n (\u00f6rne\u011fin kitap okumak, bilgisayar oyunu oynamak, bir arkada\u015f\u0131n\u0131z\u0131 aramak ya da egzersiz yapmak).<\/span><\/li>\n<\/ol>\n

        \u0130stenmeyen al\u0131\u015fkanl\u0131klar\u0131 de\u011fi\u015ftirmek kolay de\u011fildir. Ancak onlar\u0131 dikkatlice anlamak ve yukar\u0131daki stratejileri kullanmak de\u011fi\u015fim m\u00fcmk\u00fcnd\u00fcr.<\/span><\/p>\n

        Translated by National Editor Selen Ozbek, MS.c.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

        By Annabel Stone and Phillippa Lally, University of Surrey, UK The New Year is often a time where we aim for change, determined to form new habits and to leave our bad habits behind as the clock strikes midnight. Dusting […]<\/p>\n","protected":false},"author":9,"featured_media":3481,"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":[9],"tags":[],"class_list":["post-3480","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habit"],"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":false,"content":false,"excerpt":false},"hr":{"title":false,"content":false,"excerpt":false},"cz":{"title":true,"content":true,"excerpt":false},"da":{"title":false,"content":false,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"es":{"title":false,"content":false,"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":false,"content":false,"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":false,"content":false,"excerpt":false},"ro":{"title":false,"content":false,"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\/3480","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\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/comments?post=3480"}],"version-history":[{"count":25,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/posts\/3480\/revisions"}],"predecessor-version":[{"id":4785,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/posts\/3480\/revisions\/4785"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/media\/3481"}],"wp:attachment":[{"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/media?parent=3480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/categories?post=3480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/practicalhealthpsychology.com\/tr\/wp-json\/wp\/v2\/tags?post=3480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}