{"id":37666,"date":"2026-07-14T20:53:12","date_gmt":"2026-07-14T17:53:12","guid":{"rendered":"https:\/\/www.merceknet.com\/tr\/?p=37666"},"modified":"2026-07-14T20:53:12","modified_gmt":"2026-07-14T17:53:12","slug":"ayna-karsisinda-yapilan-olumlamalar-terapi-yerine-gecmiyor-bazi-kisilerde-ters-etki-yaratabilir","status":"publish","type":"post","link":"https:\/\/www.merceknet.com\/tr\/2026\/07\/14\/ayna-karsisinda-yapilan-olumlamalar-terapi-yerine-gecmiyor-bazi-kisilerde-ters-etki-yaratabilir\/","title":{"rendered":"Ayna kar\u015f\u0131s\u0131nda yap\u0131lan olumlamalar terapi yerine ge\u00e7miyor: Baz\u0131 ki\u015filerde ters etki yaratabilir"},"content":{"rendered":"<p data-pm-slice=\"1 1 []\">Son y\u0131llarda sosyal medya platformlar\u0131 ve ki\u015fisel geli\u015fim i\u00e7eriklerinde s\u0131k\u00e7a \u00f6nerilen \u201cayna \u00e7al\u0131\u015fmas\u0131\u201d, ki\u015finin aynaya bakarak kendisine olumlu ifadeler s\u00f6ylemesi, duygular\u0131n\u0131 g\u00f6zlemlemesi ve kendisiyle daha g\u00fc\u00e7l\u00fc bir ba\u011f kurmaya \u00e7al\u0131\u015fmas\u0131 \u015feklinde uygulan\u0131yor.<\/p>\n<p>Ancak uzmanlar, y\u00f6ntemin sosyal medyada sunuldu\u011fu kadar basit ve herkes i\u00e7in g\u00fcvenli olmad\u0131\u011f\u0131n\u0131 belirtiyor. Uygulaman\u0131n ki\u015fiden ki\u015fiye farkl\u0131 etkiler olu\u015fturabilece\u011fine dikkat \u00e7ekilirken, \u00f6zellikle psikolojik a\u00e7\u0131dan hassas d\u00f6nemlerden ge\u00e7en ki\u015filerin ayna \u00e7al\u0131\u015fmalar\u0131n\u0131 kontrols\u00fcz bi\u00e7imde uygulamamas\u0131 gerekti\u011fi ifade ediliyor.<\/p>\n<p>\u00dcsk\u00fcdar \u00dcniversitesi NP\u0130STANBUL Hastanesi Klinik Psikolog Tu\u011f\u00e7e Tun\u00e7el, ayna \u00e7al\u0131\u015fmas\u0131n\u0131n psikolojik etkileri, muhtemel faydalar\u0131, riskleri ve do\u011fru kullan\u0131m y\u00f6ntemleri hakk\u0131nda de\u011ferlendirmelerde bulundu.<\/p>\n<h2>Ayna \u00e7al\u0131\u015fmas\u0131 klinik psikolojide tek ba\u015f\u0131na bir tedavi y\u00f6ntemi de\u011fil<\/h2>\n<p>Ayna \u00e7al\u0131\u015fmas\u0131n\u0131n daha \u00e7ok pop\u00fcler psikoloji ve ki\u015fisel geli\u015fim alan\u0131nda kullan\u0131lan bir uygulama oldu\u011funu belirten Tun\u00e7el, y\u00f6ntemin klinik psikolojide standart ve tek ba\u015f\u0131na tedavi edici bir uygulama olarak kabul edilmedi\u011fini s\u00f6yledi.<\/p>\n<p>Tun\u00e7el, ayna \u00e7al\u0131\u015fmas\u0131n\u0131n baz\u0131 y\u00f6nleriyle \u00f6z-\u015fefkat, maruz b\u0131rakma ve bili\u015fsel yeniden yap\u0131land\u0131rma s\u00fcre\u00e7leriyle ili\u015fkilendirilebilece\u011fini ifade ederek \u015fu de\u011ferlendirmeyi yapt\u0131:<\/p>\n<p>\u201cAyna \u00e7al\u0131\u015fmas\u0131, ki\u015finin aynaya bakarak kendine olumlu ifadeler s\u00f6ylemesi, duygular\u0131n\u0131 g\u00f6zlemlemesi veya kendisiyle ili\u015fki kurmaya \u00e7al\u0131\u015fmas\u0131d\u0131r. Ancak klinik psikolojide standart, tek ba\u015f\u0131na tedavi edici bir y\u00f6ntem olarak yer almaz. Daha \u00e7ok \u00f6z-\u015fefkat, maruz b\u0131rakma ve bili\u015fsel yeniden yap\u0131land\u0131rma s\u00fcre\u00e7leriyle ili\u015fkili y\u00f6nleri \u00fczerinden de\u011ferlendirilebilir.\u201d<\/p>\n<p>Ayna \u00e7al\u0131\u015fmas\u0131n\u0131n psikolojik a\u00e7\u0131dan \u00fc\u00e7 temel mekanizma \u00fczerinden ele al\u0131nabilece\u011fini aktaran Tun\u00e7el, bunlar\u0131 maruz b\u0131rakma, \u00f6z-odaklanma ve bili\u015fsel yeniden \u00e7er\u00e7eveleme olarak s\u0131ralad\u0131.<\/p>\n<p>Maruz b\u0131rakma s\u00fcrecinde ki\u015fi kendi y\u00fcz\u00fc ve bedeniyle do\u011frudan kar\u015f\u0131 kar\u015f\u0131ya gelirken, \u00f6z-odaklanma s\u00fcrecinde dikkat d\u0131\u015f d\u00fcnyadan ki\u015finin i\u00e7 d\u00fcnyas\u0131na y\u00f6neliyor. Bili\u015fsel yeniden \u00e7er\u00e7evelemede ise ki\u015finin kendisine ili\u015fkin otomatik olumsuz d\u00fc\u015f\u00fcncelerini fark etmesi ve bu d\u00fc\u015f\u00fcnceleri daha ger\u00e7ek\u00e7i bi\u00e7imde de\u011ferlendirmesi ama\u00e7lan\u0131yor.<\/p>\n<p>Bununla birlikte Tun\u00e7el, s\u00f6z konusu mekanizmalar\u0131n ayna \u00e7al\u0131\u015fmas\u0131n\u0131 tek ba\u015f\u0131na terap\u00f6tik bir y\u00f6nteme d\u00f6n\u00fc\u015ft\u00fcrmedi\u011fini vurgulayarak, uygulaman\u0131n etkisinin ki\u015finin psikolojik yap\u0131s\u0131na g\u00f6re de\u011fi\u015fti\u011fini kaydetti.<\/p>\n<h2>Baz\u0131 ki\u015filer i\u00e7in ayna kar\u015f\u0131s\u0131na ge\u00e7mek zorlay\u0131c\u0131 olabilir<\/h2>\n<p>Ayna kar\u015f\u0131s\u0131nda ki\u015finin kendi y\u00fcz\u00fcne ve bedenine uzun s\u00fcre bakmas\u0131n\u0131n her zaman rahatlat\u0131c\u0131 bir deneyim olu\u015fturmad\u0131\u011f\u0131n\u0131 belirten Tun\u00e7el, baz\u0131 ki\u015filerde uygulaman\u0131n huzursuzluk, utan\u00e7, yo\u011fun \u00f6z-ele\u015ftiri ve ka\u00e7\u0131nma davran\u0131\u015flar\u0131n\u0131 art\u0131rabilece\u011fini s\u00f6yledi.<\/p>\n<p>\u00d6zellikle beden alg\u0131s\u0131 sorunlar\u0131 ya\u015fayan, sosyal kayg\u0131s\u0131 bulunan veya kendisini s\u00fcrekli yarg\u0131lama e\u011filiminde olan ki\u015filer i\u00e7in aynan\u0131n bir rahatlama arac\u0131 olmaktan \u00e7\u0131kabilece\u011fini ifade eden Tun\u00e7el, \u015fu bilgileri payla\u015ft\u0131:<\/p>\n<p>\u201cBeden alg\u0131s\u0131 sorunlar\u0131, sosyal kayg\u0131, kendini yarg\u0131lama e\u011filimi, depresif bili\u015fler, travma \u00f6yk\u00fcs\u00fc, y\u00fcksek \u00f6z-ele\u015ftiri ve utan\u00e7 duygusu ya\u015fayan ki\u015filerde ayna, kendilikle y\u00fczle\u015fmeyi art\u0131rd\u0131\u011f\u0131 i\u00e7in ka\u00e7\u0131nma tepkisi do\u011furabilir.\u201d<\/p>\n<p>Ayna kar\u015f\u0131s\u0131na ge\u00e7en ki\u015finin kendisini ele\u015ftirel bi\u00e7imde incelemesi, ge\u00e7mi\u015fte ya\u015fad\u0131\u011f\u0131 olumsuz deneyimlerin yeniden hat\u0131rlanmas\u0131na veya ki\u015finin bedeniyle ilgili rahats\u0131zl\u0131\u011f\u0131n\u0131n daha g\u00f6r\u00fcn\u00fcr hale gelmesine neden olabiliyor.<\/p>\n<p>Bu nedenle uygulaman\u0131n sadece \u201ckendine g\u00fczel s\u00f6zler s\u00f6ylemek\u201d \u015feklinde de\u011ferlendirilmemesi gerekti\u011fi, ki\u015finin psikolojik ge\u00e7mi\u015fi ve mevcut ruhsal durumunun da dikkate al\u0131nmas\u0131n\u0131n \u00f6nemli oldu\u011fu belirtiliyor.<\/p>\n<h2>\u201cBen de\u011ferliyim\u201d demek herkeste olumlu sonu\u00e7 vermeyebilir<\/h2>\n<p>Sosyal medya i\u00e7eriklerinde ayna kar\u015f\u0131s\u0131nda \u201cBen de\u011ferliyim\u201d, \u201cBen g\u00fc\u00e7l\u00fcy\u00fcm\u201d, \u201cKendimi seviyorum\u201d veya \u201cHer \u015feyi ba\u015farabilirim\u201d gibi olumlu ifadelerin tekrarlanmas\u0131 s\u0131k\u00e7a \u00f6neriliyor.<\/p>\n<p>Ancak Klinik Psikolog Tu\u011f\u00e7e Tun\u00e7el, olumlamalarla ilgili bilimsel ara\u015ft\u0131rmalar\u0131n birbirinden farkl\u0131 sonu\u00e7lar ortaya koydu\u011funa dikkat \u00e7ekti.<\/p>\n<p>\u00d6z-\u015fefkat d\u00fczeyi y\u00fcksek bireylerde olumlamalar\u0131n stresi azaltabilece\u011fini ve motivasyonu art\u0131rabilece\u011fini belirten Tun\u00e7el, \u00f6zsayg\u0131s\u0131 d\u00fc\u015f\u00fck ki\u015filerde ise ayn\u0131 ifadelerin tam tersi bir etki olu\u015fturabilece\u011fini s\u00f6yledi.<\/p>\n<p>Tun\u00e7el, \u201c\u00d6zsayg\u0131s\u0131 d\u00fc\u015f\u00fck ki\u015filerde \u2018ben de\u011ferliyim\u2019 gibi ifadeler ters etki yaratabilir. \u00c7\u00fcnk\u00fc ki\u015fi i\u00e7sel olarak buna inanmad\u0131\u011f\u0131nda bili\u015fsel \u00e7eli\u015fki olu\u015fur ve rahats\u0131zl\u0131k artabilir.\u201d dedi.<\/p>\n<p>Ki\u015finin kendisiyle ilgili yerle\u015fmi\u015f olumsuz d\u00fc\u015f\u00fcnceleri bulunurken, bu d\u00fc\u015f\u00fcncelerin tam tersini ifade eden kesin ve g\u00fc\u00e7l\u00fc c\u00fcmleler kurmas\u0131, zihinde bir uyumsuzluk olu\u015fturabiliyor. Ki\u015fi s\u00f6yledi\u011fi c\u00fcmleye inanmad\u0131\u011f\u0131nda, olumlaman\u0131n yapay oldu\u011fu d\u00fc\u015f\u00fcncesine kap\u0131labiliyor ve kendisini daha yetersiz hissedebiliyor.<\/p>\n<h2>Ger\u00e7ek\u00e7i ve s\u00fcre\u00e7 odakl\u0131 ifadeler daha etkili olabilir<\/h2>\n<p>Tun\u00e7el, olumlamalar\u0131n tamamen yanl\u0131\u015f veya etkisiz olmad\u0131\u011f\u0131n\u0131 ancak kullan\u0131lan dilin ger\u00e7ek\u00e7i olmas\u0131 gerekti\u011fini ifade etti.<\/p>\n<p>Kesin, iddial\u0131 ve ki\u015finin mevcut duygular\u0131n\u0131 yok sayan c\u00fcmleler yerine, ya\u015fanan zorlu\u011fu kabul eden ve de\u011fi\u015fim s\u00fcrecine odaklanan ifadelerin tercih edilebilece\u011fini s\u00f6yledi.<\/p>\n<p>\u00d6rne\u011fin \u201cBen her zaman g\u00fc\u00e7l\u00fcy\u00fcm\u201d veya \u201cKendimi tamamen seviyorum\u201d gibi c\u00fcmleler yerine, \u201c\u015eu anda zorlan\u0131yorum ama kendime daha anlay\u0131\u015fl\u0131 olmay\u0131 \u00f6\u011freniyorum\u201d \u015feklindeki ifadelerin daha dengeli ve ger\u00e7ek\u00e7i olabilece\u011fini belirtti.<\/p>\n<p>Bu t\u00fcr c\u00fcmlelerin ki\u015finin mevcut duygusunu reddetmedi\u011fini, ayn\u0131 zamanda de\u011fi\u015fim ihtimaline de alan a\u00e7t\u0131\u011f\u0131n\u0131 vurgulayan Tun\u00e7el, s\u00fcre\u00e7 odakl\u0131 olumlamalar\u0131n ki\u015finin kendisine kar\u015f\u0131 daha \u015fefkatli bir tutum geli\u015ftirmesine katk\u0131 sa\u011flayabilece\u011fini kaydetti.<\/p>\n<h2>Uzun s\u00fcre aynaya bakmak baz\u0131 duygular\u0131 yo\u011funla\u015ft\u0131rabilir<\/h2>\n<p>Ki\u015finin kendi y\u00fcz\u00fcne uzun s\u00fcre bakmas\u0131n\u0131n \u00f6z-fark\u0131ndal\u0131\u011f\u0131 art\u0131rabilece\u011fini belirten Tun\u00e7el, bu durumun herkes i\u00e7in olumlu bir deneyim olmayabilece\u011fine dikkat \u00e7ekti.<\/p>\n<p>Ayna kar\u015f\u0131s\u0131nda baz\u0131 ki\u015filerde merak, kabullenme ve fark\u0131ndal\u0131k geli\u015febilirken, baz\u0131 ki\u015filerde utan\u00e7, huzursuzluk veya ele\u015ftirel i\u00e7 sesin g\u00fc\u00e7lenmesi g\u00f6r\u00fclebiliyor.<\/p>\n<p>Tun\u00e7el, uzun s\u00fcre aynaya bakman\u0131n baz\u0131 durumlarda yabanc\u0131la\u015fma olarak tan\u0131mlanan dissosiyatif hislere de yol a\u00e7abilece\u011fini ifade etti.<\/p>\n<p>Ki\u015finin kendi y\u00fcz\u00fcn\u00fc yabanc\u0131 veya ger\u00e7ek d\u0131\u015f\u0131 alg\u0131lamas\u0131, duygusal yo\u011funlu\u011funun artmas\u0131 veya bedeniyle ba\u011flant\u0131s\u0131n\u0131n zay\u0131flad\u0131\u011f\u0131n\u0131 hissetmesi gibi durumlar\u0131n ortaya \u00e7\u0131kabilece\u011fini belirten Tun\u00e7el, \u00f6zellikle y\u00fcksek \u00f6z-ele\u015ftiriye sahip ki\u015filerde dikkatli olunmas\u0131 gerekti\u011fini s\u00f6yledi.<\/p>\n<h2>Depresyon ve travma ya\u015fayan ki\u015filerde tetikleyici olabilir<\/h2>\n<p>Ayna \u00e7al\u0131\u015fmas\u0131n\u0131n herkes i\u00e7in g\u00fcvenli bir uygulama olmad\u0131\u011f\u0131n\u0131 vurgulayan Tun\u00e7el, baz\u0131 psikolojik durumlarda y\u00f6ntemin uzman deste\u011fi olmadan uygulanmas\u0131n\u0131n sak\u0131ncal\u0131 olabilece\u011fini kaydetti.<\/p>\n<p>Yo\u011fun depresyon, beden alg\u0131s\u0131 bozuklu\u011fu, travma sonras\u0131 stres belirtileri, kendine zarar verme d\u00fc\u015f\u00fcnceleri veya yo\u011fun dissosiyasyon ya\u015fayan ki\u015filerde ayna \u00e7al\u0131\u015fmas\u0131n\u0131n \u00f6nerilmedi\u011fini ifade eden Tun\u00e7el, \u015fiddetli sosyal kayg\u0131 ya\u015fayan ki\u015filerin de uygulamay\u0131 dikkatli de\u011ferlendirmesi gerekti\u011fini belirtti.<\/p>\n<p>Tun\u00e7el, \u201cBu durumlarda ayna \u00e7al\u0131\u015fmas\u0131, ki\u015fiyi rahatlatmak yerine tetikleyici olabilir.\u201d dedi.<\/p>\n<p>\u00d6zellikle travma \u00f6yk\u00fcs\u00fc bedenle, d\u0131\u015f g\u00f6r\u00fcn\u00fc\u015fle veya ki\u015finin kendilik alg\u0131s\u0131yla ili\u015fkiliyse, aynayla do\u011frudan kar\u015f\u0131la\u015fman\u0131n ge\u00e7mi\u015fte ya\u015fanan yo\u011fun duygular\u0131 yeniden harekete ge\u00e7irebilece\u011fine i\u015faret ediliyor.<\/p>\n<p>Bu nedenle ki\u015finin uygulama s\u0131ras\u0131nda yo\u011fun kayg\u0131, yabanc\u0131la\u015fma, a\u011flama, \u00f6fke, kendinden nefret etme veya kendine zarar verme d\u00fc\u015f\u00fcnceleri ya\u015famas\u0131 halinde \u00e7al\u0131\u015fmay\u0131 b\u0131rakmas\u0131 ve uzman deste\u011fine ba\u015fvurmas\u0131 \u00f6nem ta\u015f\u0131yor.<\/p>\n<h2>Klinik sorunlar\u0131 ki\u015fisel geli\u015fim y\u00f6ntemiyle \u00e7\u00f6zmeye \u00e7al\u0131\u015fmak do\u011fru de\u011fil<\/h2>\n<p>Ayna \u00e7al\u0131\u015fmas\u0131n\u0131n tek ba\u015f\u0131na bir \u00f6zsayg\u0131 geli\u015ftirme y\u00f6ntemi olmad\u0131\u011f\u0131n\u0131n alt\u0131n\u0131 \u00e7izen Tun\u00e7el, uygulaman\u0131n derin bili\u015fsel \u015femalar\u0131 de\u011fi\u015ftirmedi\u011fini ve travmatik deneyimleri \u00e7\u00f6zmedi\u011fini s\u00f6yledi.<\/p>\n<p>\u201cDerin bili\u015fsel \u015femalar\u0131 de\u011fi\u015ftirmez, travmay\u0131 \u00e7\u00f6zmez, sistematik terapi yerine ge\u00e7mez.\u201d diyen Tun\u00e7el, klinik d\u00fczeydeki psikolojik sorunlar\u0131n yaln\u0131zca ki\u015fisel geli\u015fim veya kendi kendine yard\u0131m teknikleriyle \u00e7\u00f6z\u00fclmeye \u00e7al\u0131\u015f\u0131lmas\u0131n\u0131n do\u011fru olmad\u0131\u011f\u0131n\u0131 belirtti.<\/p>\n<p>Ki\u015finin uzun s\u00fcredir devam eden depresyon, yo\u011fun kayg\u0131, travma belirtileri, beden alg\u0131s\u0131 bozuklu\u011fu veya kendilik de\u011feri sorunlar\u0131 ya\u015famas\u0131 halinde, yaln\u0131zca olumlama c\u00fcmlelerine y\u00f6nelmesinin as\u0131l problemin \u00fczerini \u00f6rtebilece\u011fi ifade ediliyor.<\/p>\n<p>Ayna kar\u015f\u0131s\u0131nda olumlu c\u00fcmleler kurmak baz\u0131 ki\u015filer i\u00e7in destekleyici bir egzersiz olsa da psikoterapi, psikiyatrik de\u011ferlendirme veya gerekli tedavilerin alternatifi olarak g\u00f6r\u00fclmemesi gerekiyor.<\/p>\n<h2>Zorla olumlu d\u00fc\u015f\u00fcnmeye \u00e7al\u0131\u015fmak duygusal ka\u00e7\u0131nmaya d\u00f6n\u00fc\u015febilir<\/h2>\n<p>Tun\u00e7el, ayna \u00e7al\u0131\u015fmas\u0131n\u0131n yanl\u0131\u015f kullan\u0131m bi\u00e7imlerine de dikkat \u00e7ekti.<\/p>\n<p>Ger\u00e7ek\u00e7i olmayan pozitif telkinlerle ki\u015finin kendisini zorlamas\u0131, olumsuz duygular\u0131n\u0131 bast\u0131rmas\u0131 ve ya\u015fad\u0131\u011f\u0131 klinik sorunlar\u0131 yaln\u0131zca kendi kendine yard\u0131m y\u00f6ntemleriyle \u00e7\u00f6zmeye \u00e7al\u0131\u015fmas\u0131, uygulaman\u0131n yanl\u0131\u015f kullan\u0131m \u00f6rnekleri aras\u0131nda g\u00f6steriliyor.<\/p>\n<p>Tun\u00e7el, \u201cGer\u00e7ek\u00e7i olmayan pozitif telkinlerle kendini zorlamak, duygusal ka\u00e7\u0131nmay\u0131 \u2018pozitif d\u00fc\u015f\u00fcnme\u2019 ile bast\u0131rmak, klinik sorunlar\u0131 self-help tekni\u011fiyle \u00e7\u00f6zmeye \u00e7al\u0131\u015fmak yanl\u0131\u015f kullan\u0131md\u0131r.\u201d ifadelerini kulland\u0131.<\/p>\n<p>Uzmanlara g\u00f6re \u00fcz\u00fcnt\u00fc, kayg\u0131, \u00f6fke, utan\u00e7 veya yetersizlik gibi duygular\u0131 yok sayarak s\u00fcrekli olumlu d\u00fc\u015f\u00fcnmeye \u00e7al\u0131\u015fmak, bu duygular\u0131n ortadan kalkmas\u0131n\u0131 sa\u011flam\u0131yor. Aksine ki\u015fi, olumsuz duygular ya\u015fad\u0131\u011f\u0131 i\u00e7in kendisini ayr\u0131ca su\u00e7layabiliyor.<\/p>\n<p>Bu durum psikoloji alan\u0131nda zaman zaman \u201ctoksik pozitiflik\u201d olarak da de\u011ferlendiriliyor. Ki\u015finin her ko\u015fulda iyi, g\u00fc\u00e7l\u00fc ve mutlu olmas\u0131 gerekti\u011fi d\u00fc\u015f\u00fcncesi, ya\u015fanan ger\u00e7ek duygular\u0131n kabul edilmesini zorla\u015ft\u0131rabiliyor.<\/p>\n<h2>\u00d6nce duyguyu fark etmek, ard\u0131ndan ger\u00e7ek\u00e7i bir dil kullanmak gerekiyor<\/h2>\n<p>Kendisiyle daha sa\u011fl\u0131kl\u0131 bir ili\u015fki kurmak isteyen ki\u015filere \u00f6nerilerde bulunan Tun\u00e7el, ayna \u00e7al\u0131\u015fmas\u0131na do\u011frudan g\u00fc\u00e7l\u00fc olumlama c\u00fcmleleriyle ba\u015flamak yerine n\u00f6tr g\u00f6zlemle ba\u015flanmas\u0131 gerekti\u011fini s\u00f6yledi.<\/p>\n<p>Ki\u015finin aynaya bakt\u0131\u011f\u0131nda kendisine \u201c\u015eu anda ne hissediyorum?\u201d veya \u201cKendime bakarken bedenimde neler oluyor?\u201d gibi sorular y\u00f6neltebilece\u011fini belirten Tun\u00e7el, ilk amac\u0131n zorla iyi hissetmek de\u011fil, mevcut duyguyu fark etmek olmas\u0131 gerekti\u011fini ifade etti.<\/p>\n<p>Tun\u00e7el, daha dengeli bir ayna \u00e7al\u0131\u015fmas\u0131 i\u00e7in \u015fu \u00f6nerilerde bulundu:<\/p>\n<ul data-spread=\"false\">\n<li>\u00c7al\u0131\u015fmaya n\u00f6tr g\u00f6zlemle ba\u015flanmal\u0131.<\/li>\n<li>Keskin ve ger\u00e7ek\u00e7i olmayan olumlamalar yerine \u00f6z-\u015fefkat i\u00e7eren c\u00fcmleler kullan\u0131lmal\u0131.<\/li>\n<li>Uygulama ilk a\u015famada k\u0131sa s\u00fcrelerle yap\u0131lmal\u0131.<\/li>\n<li>Rahats\u0131zl\u0131k, kayg\u0131 veya utan\u00e7 gibi duygular bast\u0131r\u0131lmamal\u0131.<\/li>\n<li>Ki\u015fi, \u201c\u015eu anda rahats\u0131zl\u0131k hissediyorum\u201d diyerek duygusunu tan\u0131mlayabilmeli.<\/li>\n<li>Bedenle ili\u015fki yaln\u0131zca aynaya bakmak \u00fczerinden kurulmaya \u00e7al\u0131\u015f\u0131lmamal\u0131.<\/li>\n<li>Nefes, hareket ve beden fark\u0131ndal\u0131\u011f\u0131 \u00e7al\u0131\u015fmalar\u0131na da yer verilmeli.<\/li>\n<li>Yo\u011fun psikolojik belirtiler bulunmas\u0131 halinde uzman deste\u011fi al\u0131nmal\u0131.<\/li>\n<\/ul>\n<h2>Gerekti\u011finde profesyonel destek al\u0131nmal\u0131<\/h2>\n<p>Ayna kar\u015f\u0131s\u0131nda olumlama yapman\u0131n baz\u0131 ki\u015filer i\u00e7in destekleyici bir ki\u015fisel fark\u0131ndal\u0131k \u00e7al\u0131\u015fmas\u0131na d\u00f6n\u00fc\u015febilece\u011fini belirten Tun\u00e7el, y\u00f6ntemin psikolojik tedaviyle kar\u0131\u015ft\u0131r\u0131lmamas\u0131 gerekti\u011fini yineledi.<\/p>\n<p>Ki\u015finin aynaya bakarken yo\u011fun huzursuzluk ya\u015famas\u0131, kendisini s\u00fcrekli ele\u015ftirmesi, bedeniyle ilgili a\u011f\u0131r olumsuz d\u00fc\u015f\u00fcnceler geli\u015ftirmesi veya ge\u00e7mi\u015f travmalar\u0131n\u0131n yeniden canland\u0131\u011f\u0131n\u0131 hissetmesi halinde uygulaman\u0131n b\u0131rak\u0131lmas\u0131 gerekti\u011fini ifade etti.<\/p>\n<p>Tun\u00e7el, gerekli durumlarda Bili\u015fsel Davran\u0131\u015f\u00e7\u0131 Terapi veya \u015fema terapi gibi bilimsel temelli psikoterapi y\u00f6ntemlerinden destek al\u0131nabilece\u011fini belirterek s\u00f6zlerini \u015f\u00f6yle tamamlad\u0131:<\/p>\n<p>\u201cKendinize zorla iyi hissettirmeye \u00e7al\u0131\u015fmay\u0131n; \u00f6nce ne hissetti\u011finizi fark edin. Sert olumlamalar yerine ger\u00e7ek\u00e7i c\u00fcmleler se\u00e7in. Duyguyu bast\u0131rmak de\u011fil, tan\u0131mak \u00f6nemlidir. Sadece aynaya de\u011fil; hareket, nefes ve beden fark\u0131ndal\u0131\u011f\u0131na da odaklan\u0131lmal\u0131d\u0131r. Gerekti\u011finde profesyonel destek al\u0131nmal\u0131d\u0131r.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sosyal medyada \u201cayna \u00e7al\u0131\u015fmas\u0131\u201d ad\u0131yla yayg\u0131nla\u015fan ve ki\u015finin aynaya bakarak kendisine olumlu c\u00fcmleler s\u00f6ylemesine dayanan uygulamalar, uzmanlara g\u00f6re her birey i\u00e7in ayn\u0131 sonucu vermiyor. Klinik Psikolog Tu\u011f\u00e7e Tun\u00e7el, \u00f6zellikle \u00f6zsayg\u0131s\u0131 d\u00fc\u015f\u00fck, depresyon, travma sonras\u0131 stres, beden alg\u0131s\u0131 bozuklu\u011fu veya yo\u011fun \u00f6z-ele\u015ftiri ya\u015fayan ki\u015filerde ayna kar\u015f\u0131s\u0131nda yap\u0131lan olumlamalar\u0131n rahats\u0131zl\u0131\u011f\u0131 art\u0131rabilece\u011fini belirterek, \u201cAyna \u00e7al\u0131\u015fmas\u0131 tek ba\u015f\u0131na bir terapi y\u00f6ntemi de\u011fildir; travmay\u0131 \u00e7\u00f6zmez ve sistematik psikolojik tedavinin yerine ge\u00e7mez.\u201d uyar\u0131s\u0131nda bulundu.<\/p>\n","protected":false},"author":2,"featured_media":37667,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[12695,12696,134],"class_list":["post-37666","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-aynacalismasi","tag-ozsefkat","tag-psikolojiksaglik"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Ayna kar\u015f\u0131s\u0131nda yap\u0131lan olumlamalar terapi yerine ge\u00e7miyor: Baz\u0131 ki\u015filerde ters etki yaratabilir - Merceknet Haber<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.merceknet.com\/tr\/2026\/07\/14\/ayna-karsisinda-yapilan-olumlamalar-terapi-yerine-gecmiyor-bazi-kisilerde-ters-etki-yaratabilir\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ayna kar\u015f\u0131s\u0131nda yap\u0131lan olumlamalar terapi yerine ge\u00e7miyor: Baz\u0131 ki\u015filerde ters etki yaratabilir - Merceknet Haber\" \/>\n<meta property=\"og:description\" content=\"Sosyal medyada \u201cayna \u00e7al\u0131\u015fmas\u0131\u201d ad\u0131yla yayg\u0131nla\u015fan ve ki\u015finin aynaya bakarak kendisine olumlu c\u00fcmleler s\u00f6ylemesine dayanan uygulamalar, uzmanlara g\u00f6re her birey i\u00e7in ayn\u0131 sonucu vermiyor. Klinik Psikolog Tu\u011f\u00e7e Tun\u00e7el, \u00f6zellikle \u00f6zsayg\u0131s\u0131 d\u00fc\u015f\u00fck, depresyon, travma sonras\u0131 stres, beden alg\u0131s\u0131 bozuklu\u011fu veya yo\u011fun \u00f6z-ele\u015ftiri ya\u015fayan ki\u015filerde ayna kar\u015f\u0131s\u0131nda yap\u0131lan olumlamalar\u0131n rahats\u0131zl\u0131\u011f\u0131 art\u0131rabilece\u011fini belirterek, \u201cAyna \u00e7al\u0131\u015fmas\u0131 tek ba\u015f\u0131na bir terapi y\u00f6ntemi de\u011fildir; travmay\u0131 \u00e7\u00f6zmez ve sistematik psikolojik tedavinin yerine ge\u00e7mez.\u201d uyar\u0131s\u0131nda bulundu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.merceknet.com\/tr\/2026\/07\/14\/ayna-karsisinda-yapilan-olumlamalar-terapi-yerine-gecmiyor-bazi-kisilerde-ters-etki-yaratabilir\/\" \/>\n<meta property=\"og:site_name\" content=\"Merceknet Haber\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/merceknet\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/merceknet\" \/>\n<meta property=\"article:published_time\" content=\"2026-07-14T17:53:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.merceknet.com\/tr\/wp-content\/uploads\/2026\/07\/tu____e_tun__el.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"450\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Hamdi Ba\u011fc\u0131\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/x.com\/merceknethaber\" \/>\n<meta name=\"twitter:site\" content=\"@merceknethaber\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"Hamdi Ba\u011fc\u0131\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.merceknet.com\\\/tr\\\/2026\\\/07\\\/14\\\/ayna-karsisinda-yapilan-olumlamalar-terapi-yerine-gecmiyor-bazi-kisilerde-ters-etki-yaratabilir\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.merceknet.com\\\/tr\\\/2026\\\/07\\\/14\\\/ayna-karsisinda-yapilan-olumlamalar-terapi-yerine-gecmiyor-bazi-kisilerde-ters-etki-yaratabilir\\\/\"},\"author\":{\"name\":\"Hamdi Ba\u011fc\u0131\",\"@id\":\"https:\\\/\\\/www.merceknet.com\\\/tr\\\/#\\\/schema\\\/person\\\/28c60df0a00241899776a580cb9db4f5\"},\"headline\":\"Ayna kar\u015f\u0131s\u0131nda yap\u0131lan olumlamalar terapi yerine ge\u00e7miyor: Baz\u0131 ki\u015filerde ters etki yaratabilir\",\"datePublished\":\"2026-07-14T17:53:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.merceknet.com\\\/tr\\\/2026\\\/07\\\/14\\\/ayna-karsisinda-yapilan-olumlamalar-terapi-yerine-gecmiyor-bazi-kisilerde-ters-etki-yaratabilir\\\/\"},\"wordCount\":2082,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.merceknet.com\\\/tr\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.merceknet.com\\\/tr\\\/2026\\\/07\\\/14\\\/ayna-karsisinda-yapilan-olumlamalar-terapi-yerine-gecmiyor-bazi-kisilerde-ters-etki-yaratabilir\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.merceknet.com\\\/tr\\\/wp-content\\\/uploads\\\/2026\\\/07\\\/tu____e_tun__el.jpg\",\"keywords\":[\"Ayna\u00c7al\u0131\u015fmas\u0131\",\"\u00d6z\u015eefkat\",\"psikolojiksa\u011fl\u0131k\"],\"articleSection\":[\"Sa\u011fl\u0131k\"],\"inLanguage\":\"tr\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.merceknet.com\\\/tr\\\/2026\\\/07\\\/14\\\/ayna-karsisinda-yapilan-olumlamalar-terapi-yerine-gecmiyor-bazi-kisilerde-ters-etki-yaratabilir\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.merceknet.com\\\/tr\\\/2026\\\/07\\\/14\\\/ayna-karsisinda-yapilan-olumlamalar-terapi-yerine-gecmiyor-bazi-kisilerde-ters-etki-yaratabilir\\\/\",\"url\":\"https:\\\/\\\/www.merceknet.com\\\/tr\\\/2026\\\/07\\\/14\\\/ayna-karsisinda-yapilan-olumlamalar-terapi-yerine-gecmiyor-bazi-kisilerde-ters-etki-yaratabilir\\\/\",\"name\":\"Ayna kar\u015f\u0131s\u0131nda yap\u0131lan olumlamalar terapi yerine ge\u00e7miyor: Baz\u0131 ki\u015filerde ters etki yaratabilir - 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