{"id":739930,"date":"2024-07-25T16:34:01","date_gmt":"2024-07-25T12:34:01","guid":{"rendered":"https:\/\/arantv.az\/?p=739930"},"modified":"2024-07-25T16:34:01","modified_gmt":"2024-07-25T12:34:01","slug":"mental-saglamligimizi-nec%c9%99-qoruyaq","status":"publish","type":"post","link":"https:\/\/arantv.az\/?p=739930","title":{"rendered":"Mental sa\u011flaml\u0131\u011f\u0131m\u0131z\u0131 nec\u0259 qoruyaq?"},"content":{"rendered":"<p><em><strong>Mental sa\u011flaml\u0131q, bir insan\u0131n emosional, psixoloji v\u0259 sosial v\u0259ziyy\u0259tini \u0259hat\u0259 edir. Mental sa\u011flaml\u0131q yax\u015f\u0131 oldu\u011funda, insanlar \u00f6zl\u0259rini rahat, balansl\u0131 v\u0259 h\u0259yatdan m\u0259mnun hiss edirl\u0259r. Ayr\u0131ca, dig\u0259r insanlarla m\u00fcnasib\u0259tl\u0259rd\u0259, i\u015fd\u0259 v\u0259 \u015f\u0259xsi h\u0259yatda m\u00fcsb\u0259t bir \u015f\u0259kild\u0259 f\u0259aliyy\u0259t g\u00f6st\u0259r\u0259 bilirl\u0259r. Mental sa\u011flaml\u0131q, psixoloji v\u0259 emosional tarazl\u0131\u011f\u0131 qorumaq v\u0259 inki\u015faf etdirm\u0259k \u00fc\u00e7\u00fcn m\u00fcxt\u0259lif strategiyalar\u0131 v\u0259 m\u00fcalic\u0259 \u00fcsullar\u0131n\u0131 \u0259hat\u0259 edir.<\/strong><\/em><\/p>\n<p>Mental sa\u011flaml\u0131q m\u00fct\u0259x\u0259ssisl\u0259ri, psixoloji sa\u011flaml\u0131\u011f\u0131m\u0131z\u0131 qorumaq v\u0259 yax\u015f\u0131la\u015fd\u0131rmaq \u00fc\u00e7\u00fcn m\u00fcxt\u0259lif strategiyalar t\u0259qdim edirl\u0259r. Budur, bu strategiyalardan b\u0259zil\u0259ri v\u0259 elmi ara\u015fd\u0131rmalar \u0259sas\u0131nda t\u00f6vsiy\u0259l\u0259r:<\/p>\n<p><strong>Daimi fiziki aktivlik<\/strong><\/p>\n<p><strong><img src=\"https:\/\/ikisahil.az\/upload\/\/2024\/07\/24\/\/-ae785101172183169981968625310147552.jpg\" alt=\"\" \/><\/strong><\/p>\n<p>Amerikan Psixoloji Assosiasiyas\u0131n\u0131n (APA) ara\u015fd\u0131rmas\u0131na g\u00f6r\u0259, fiziki aktivlik, depressiya v\u0259 narahatl\u0131q simptomlar\u0131n\u0131 azalda bil\u0259r. Fiziki aktivlik zaman\u0131 s\u0259rb\u0259st burax\u0131lan endorfinl\u0259r ruh hal\u0131n\u0131 yax\u015f\u0131la\u015fd\u0131r\u0131r v\u0259 stressl\u0259 m\u00fcbariz\u0259 etm\u0259y\u0259 k\u00f6m\u0259k edir. Apa \u2013 ya g\u00f6r\u0259 h\u0259ft\u0259d\u0259 \u0259n az\u0131 150 d\u0259qiq\u0259 orta intensivlikd\u0259 fiziki aktivlik t\u00f6vsiy\u0259 olunur.<\/p>\n<p><strong>Sa\u011flam qidalanma<\/strong><\/p>\n<p><strong><img src=\"https:\/\/ikisahil.az\/upload\/\/2024\/07\/24\/\/-c254e775172183171558661389610384217.jpg\" alt=\"\" \/><\/strong><\/p>\n<p>AB\u015e \u2013 \u0131n Milli Mental Sa\u011flaml\u0131q \u0130nstitutu balansl\u0131 bir diyetan\u0131n mental sa\u011flaml\u0131q \u00fcz\u0259rind\u0259ki m\u00fcsb\u0259t t\u0259sirl\u0259rini vur\u011fulay\u0131r. Omega-3 ya\u011f tur\u015fular\u0131, tam tax\u0131llar, meyv\u0259 v\u0259 t\u0259r\u0259v\u0259zl\u0259r beyin funksiyalar\u0131n\u0131 d\u0259st\u0259kl\u0259y\u0259 bil\u0259r v\u0259 ruhsal sa\u011flaml\u0131\u011f\u0131 yax\u015f\u0131la\u015fd\u0131r\u0131r.<\/p>\n<p><strong>Kifay\u0259t q\u0259d\u0259r yuxu<\/strong><\/p>\n<p><strong><img src=\"https:\/\/ikisahil.az\/upload\/\/2024\/07\/24\/\/-ba6d843e172183172697139551210266350.jpg\" alt=\"\" \/><\/strong><\/p>\n<p>Amerikan\u0131n Milli Yuxu Fondunun ara\u015fd\u0131rmas\u0131na g\u00f6r\u0259,\u00a0 yuxu \u00e7at\u0131\u015fmazl\u0131\u011f\u0131 mental sa\u011flaml\u0131q \u00fcz\u0259rind\u0259 m\u0259nfi t\u0259sir g\u00f6st\u0259r\u0259 bil\u0259r. Milli Yuxu Fondu, yetgin insanlar\u0131n h\u0259r gec\u0259 7-9 saat yuxu almas\u0131n\u0131 t\u00f6vsiy\u0259 edir. D\u00fczg\u00fcn yuxu rejimi mental rifah \u00fc\u00e7\u00fcn kritik \u0259h\u0259miyy\u0259t\u0259 malikdir.<\/p>\n<p><strong>Stressin idar\u0259 edilm\u0259si<\/strong><\/p>\n<p>AB\u015e-\u0131n Mayo klinikas\u0131 stressl\u0259 ba\u015fa \u00e7\u0131xmaq \u00fc\u00e7\u00fcn mindfulness (\u015f\u00fcurlu olma) v\u0259 rahatlama texnikalar\u0131n\u0131 t\u00f6vsiy\u0259 edir. Meditasiya, yoga v\u0259 d\u0259rind\u0259n n\u0259f\u0259s alma m\u0259\u015fql\u0259ri stress s\u0259viyy\u0259l\u0259rini azalda bil\u0259r v\u0259 \u00fcmumi mental sa\u011flaml\u0131\u011f\u0131 yax\u015f\u0131la\u015fd\u0131ra bil\u0259r.<\/p>\n<p><img src=\"https:\/\/ikisahil.az\/upload\/\/2024\/07\/24\/\/-13d63838172183179480069369410137520.jpg\" alt=\"\" \/><\/p>\n<p><strong>Sosial d\u0259st\u0259k<\/strong><\/p>\n<p>B\u00f6y\u00fck Britaniyan\u0131n xeyriyy\u0259 t\u0259\u015fkilat\u0131 olan Mental Sa\u011flaml\u0131q Fondu g\u00fccl\u00fc sosial \u0259laq\u0259l\u0259rin mental sa\u011flaml\u0131q \u00fcz\u0259rind\u0259 m\u00fcsb\u0259t t\u0259sir yaratd\u0131\u011f\u0131n\u0131 qeyd edir. Ail\u0259 v\u0259 dostlarla keyfiyy\u0259tli vaxt ke\u00e7irm\u0259k emosional d\u0259st\u0259k t\u0259min edir v\u0259 t\u0259kliy\u0259 qar\u015f\u0131 m\u00fcbariz\u0259 aparma\u011fa k\u00f6m\u0259k edir.<\/p>\n<p><strong>Hobbil\u0259r v\u0259 maraqlar<\/strong><\/p>\n<p>Harvard Sa\u011flaml\u0131q N\u0259\u015fri hobbil\u0259r v\u0259 yarad\u0131c\u0131 f\u0259aliyy\u0259tl\u0259rin mental sa\u011flaml\u0131\u011f\u0131 d\u0259st\u0259kl\u0259diyini vur\u011fulay\u0131r. Bu f\u0259aliyy\u0259tl\u0259r stressin azalmas\u0131na v\u0259 \u00f6z\u00fcn\u00fcz\u00fc yax\u015f\u0131 hiss etm\u0259niz\u0259 k\u00f6m\u0259k ed\u0259 bil\u0259r.<\/p>\n<p><strong>Pe\u015f\u0259kar yard\u0131m<\/strong><\/p>\n<p>Amerikan Psixoloji Assosiasiyas\u0131 mental sa\u011flaml\u0131q probleml\u0259ri ya\u015fand\u0131\u011f\u0131nda pe\u015f\u0259kar yard\u0131m alma\u011f\u0131n \u0259h\u0259miyy\u0259tini vur\u011fulay\u0131r. Bir terapevt v\u0259 ya m\u0259sl\u0259h\u0259t\u00e7i il\u0259 dan\u0131\u015fmaq emosional d\u0259st\u0259k t\u0259min ed\u0259 bil\u0259r v\u0259 probleml\u0259rin h\u0259llin\u0259 k\u00f6m\u0259k ed\u0259 bil\u0259r.<\/p>\n<p><em><strong>Nigar Orucova, \u201c\u0130ki sahil\u201d<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mental sa\u011flaml\u0131q, bir insan\u0131n emosional, psixoloji v\u0259 sosial v\u0259ziyy\u0259tini \u0259hat\u0259 edir. Mental sa\u011flaml\u0131q yax\u015f\u0131 oldu\u011funda, insanlar \u00f6zl\u0259rini rahat, balansl\u0131 v\u0259 h\u0259yatdan m\u0259mnun hiss edirl\u0259r. Ayr\u0131ca, dig\u0259r insanlarla m\u00fcnasib\u0259tl\u0259rd\u0259, i\u015fd\u0259 v\u0259 \u015f\u0259xsi h\u0259yatda m\u00fcsb\u0259t bir \u015f\u0259kild\u0259 f\u0259aliyy\u0259t g\u00f6st\u0259r\u0259 bilirl\u0259r. Mental sa\u011flaml\u0131q, psixoloji v\u0259 emosional tarazl\u0131\u011f\u0131 qorumaq v\u0259 inki\u015faf etdirm\u0259k \u00fc\u00e7\u00fcn m\u00fcxt\u0259lif strategiyalar\u0131 v\u0259 m\u00fcalic\u0259 \u00fcsullar\u0131n\u0131 \u0259hat\u0259 edir. Mental sa\u011flaml\u0131q m\u00fct\u0259x\u0259ssisl\u0259ri, psixoloji sa\u011flaml\u0131\u011f\u0131m\u0131z\u0131 qorumaq v\u0259 yax\u015f\u0131la\u015fd\u0131rmaq \u00fc\u00e7\u00fcn m\u00fcxt\u0259lif strategiyalar t\u0259qdim edirl\u0259r. Budur, bu strategiyalardan b\u0259zil\u0259ri v\u0259 elmi ara\u015fd\u0131rmalar \u0259sas\u0131nda t\u00f6vsiy\u0259l\u0259r: Daimi fiziki aktivlik Amerikan Psixoloji Assosiasiyas\u0131n\u0131n (APA) ara\u015fd\u0131rmas\u0131na g\u00f6r\u0259, fiziki aktivlik, depressiya&hellip;<\/p>\n","protected":false},"author":2,"featured_media":739931,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[1],"tags":[],"aioseo_notices":[],"gutentor_comment":0,"rttpg_featured_image_url":{"full":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/07\/4502591a172183168573426071910108945.jpg",975,540,false],"landscape":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/07\/4502591a172183168573426071910108945.jpg",975,540,false],"portraits":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/07\/4502591a172183168573426071910108945.jpg",975,540,false],"thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/07\/4502591a172183168573426071910108945-500x280.jpg",500,280,true],"medium":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/07\/4502591a172183168573426071910108945-660x365.jpg",660,365,true],"large":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/07\/4502591a172183168573426071910108945-840x465.jpg",640,354,true],"1536x1536":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/07\/4502591a172183168573426071910108945.jpg",975,540,false],"2048x2048":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/07\/4502591a172183168573426071910108945.jpg",975,540,false],"post-thumbnail":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/07\/4502591a172183168573426071910108945-240x172.jpg",240,172,true],"advps-thumb-one":["https:\/\/arantv.az\/wp-content\/uploads\/2024\/07\/4502591a172183168573426071910108945.jpg",975,540,false]},"rttpg_author":{"display_name":"V\u00fcsal Rafiqo\u011flu","author_link":"https:\/\/arantv.az\/?author=2"},"rttpg_comment":0,"rttpg_category":"<a href=\"https:\/\/arantv.az\/?cat=1\" rel=\"category\">C\u0259miyy\u0259t<\/a>","rttpg_excerpt":"Mental sa\u011flaml\u0131q, bir insan\u0131n emosional, psixoloji v\u0259 sosial v\u0259ziyy\u0259tini \u0259hat\u0259 edir. Mental sa\u011flaml\u0131q yax\u015f\u0131 oldu\u011funda, insanlar \u00f6zl\u0259rini rahat, balansl\u0131 v\u0259 h\u0259yatdan m\u0259mnun hiss edirl\u0259r. Ayr\u0131ca, dig\u0259r insanlarla m\u00fcnasib\u0259tl\u0259rd\u0259, i\u015fd\u0259 v\u0259 \u015f\u0259xsi h\u0259yatda m\u00fcsb\u0259t bir \u015f\u0259kild\u0259 f\u0259aliyy\u0259t g\u00f6st\u0259r\u0259 bilirl\u0259r. Mental sa\u011flaml\u0131q, psixoloji v\u0259 emosional tarazl\u0131\u011f\u0131 qorumaq v\u0259 inki\u015faf etdirm\u0259k \u00fc\u00e7\u00fcn m\u00fcxt\u0259lif strategiyalar\u0131 v\u0259 m\u00fcalic\u0259 \u00fcsullar\u0131n\u0131 \u0259hat\u0259&hellip;","_links":{"self":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/739930"}],"collection":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=739930"}],"version-history":[{"count":2,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/739930\/revisions"}],"predecessor-version":[{"id":739933,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/posts\/739930\/revisions\/739933"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=\/wp\/v2\/media\/739931"}],"wp:attachment":[{"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=739930"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=739930"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arantv.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=739930"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}