CAS (Cognitive Assessment System) Testi/Bilişsel Değerlendirme Testi Nedir?
16 Ekim 2023
VAZGEÇEMEME
24 Ekim 2023
Yetişkinlikte Öfke
Öfkeyi kısaca; kişinin hoşuna gitmeyen ya da istemediği durumlarda gösterdiği tepkilerden birisidir.
Öfke, hafif bir rahatsızlıktan şiddetli kızgınlık ve hiddete kadar değişebilen bir duygudur. Öfkenin duygusal ifadesinin yanında kişinin bedeninde fizyolojik ve biyolojik değişimler de olur. Bu değişimler enerji hormonları adrenalin ve nöroadrenalinin artması ile kalp hızının ve kan basıncının yükselmesi olarak tanımlanabilir. Öfkenin sebepleri içsel ya da dışsal sebeplerden kaynaklanıyor olabilir. Kişinin bir engelleme durumuyla karşı karşıya kalması, saldırıya maruz kalması, incinmesi, yoksun bırakılması, tehdit algılaması ya da trafik sıkışıklığı gibi durumlarda ortaya çıkabilir. Öfke normal ve çoğu zaman da sağlıklı bir duygudur.
Sağlıklı olan bu duygu kontrolden çıkıp kişinin kendisi ya da çevresindekiler tarafından yıkıcı hale gelmeye başladığında kişinin iş yaşamı, kişisel ilişkileri gibi hayatının genelinde problemlere sebep olabilir.
Arada sırada sinirlenmek ya da sakinliği kaybetmek öfke problemi veya öfke kontrol sorunu yaşadığınız anlamına gelmez.
Öfke problemi ya da öfke kontrol sorunun doğru bir şekilde tanımlanması için ruh sağlığı uzmanlarının duygu, düşünce ve fiziksel açıdan değerlendirmesi gerekir. Öfkeyi kontrol edebilmek ve başa çıkmak için öfkeyi bastırmak ya da saklamak yerine öfkeyi tanımak gerekir. Öfke bastırıldığında; dönüştürülür ve yönlendirilir. Bu öfkenin üzerine düşünülmeyen, içinizde tuttuğunuz ve o an başka bir şeye odaklandığınızda gerçekleşir. İfade edilmeyen öfke başka sorunlara da sebep olabilir. Diğer insanlara karşı pasif-agresif davranışlar (sebebini açıklamadan diğerlerine dolaylı yollardan saldırmak), öfke patlamaları yaşamak ya da dürtüsel davranışlar görülebilir.
Öfkenin dışarı çıkmadığı böyle bir durumda, öfke içeriye yani size yönelebilir. İçeri yönelen bu öfke ise yüksek kan basıncına, tansiyonun yükselmesine ya da uzun süreli bastırma durumlarında depresyona bile sebep olabilir. Ancak kişiler öfkeyi tanıdıklarında, öfkenin olası zararlarından kurtulabilir ve öfkeyi yapıcı şekilde ifade edebilirler.
Öfke yönetimi kişiler için gereklidir.
Çünkü öfke yönetimi sayesinde öfkenin yol açtığı duygusal ve fizyolojik canlanma azaltılır. İnsanlar onları öfkelendiren kişi ve olaylardan kurtulamayabilir, kaçamayabilir ya da onları değiştiremeyebilir ancak tepkilerini kontrol etmeyi öğrenebilirler. Öfkeyle sağlıklı bir şekilde başa çıkmak için; gevşeme, düşüncelerin değiştirilmesi, diyafram nefesi, problem çözme, iletişim becerilerinin öğrenilmesi, eğer yapılabiliyorsa çevrenin değiştirilmesi, stresle baş etme becerilerinin öğrenilmesi gibi seçenekler kullanılabilir.
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