{"id":243438,"date":"2018-07-30T09:00:48","date_gmt":"2018-07-30T09:00:48","guid":{"rendered":"https:\/\/www.hostelworld.com\/blog\/travel-anxiety-how-to-manage-a-panic-attack-on-the-road\/"},"modified":"2023-11-09T15:37:42","modified_gmt":"2023-11-09T15:37:42","slug":"seyahat-kayg%c4%b1s%c4%b1-yolda-panik-atakla-nas%c4%b1l-ba%c5%9fa-%c3%a7%c4%b1k%c4%b1l%c4%b1r","status":"publish","type":"post","link":"https:\/\/www.hostelworld.com\/blog\/tr\/seyahat-kayg%c4%b1s%c4%b1-yolda-panik-atakla-nas%c4%b1l-ba%c5%9fa-%c3%a7%c4%b1k%c4%b1l%c4%b1r\/","title":{"rendered":"Seyahat kayg\u0131s\u0131: Yolda panik atakla nas\u0131l ba\u015fa \u00e7\u0131k\u0131l\u0131r?"},"content":{"rendered":"

G\u00f6zleriniz u\u00e7a\u011f\u0131n i\u00e7inde geziniyor. G\u00f6\u011fs\u00fcn\u00fcz biraz a\u011fr\u0131yor ve nefes alman\u0131n gittik\u00e7e zorla\u015ft\u0131\u011f\u0131n\u0131 hissediyorsunuz. Bunun kafan\u0131zda olup olmad\u0131\u011f\u0131ndan ya da ger\u00e7ekten tehlikede olup olmad\u0131\u011f\u0131n\u0131zdan emin de\u011filsiniz. Uzaktayken seyahat kayg\u0131s\u0131 veya panik atak ya\u015famak korkun\u00e7 ve batan bir duygudur (biraz fazla iyi bildi\u011fim bir duygu) ve seyahat ederken zaten konfor alan\u0131n\u0131z\u0131n d\u0131\u015f\u0131nda oldu\u011funuz i\u00e7in daha da k\u00f6t\u00fcle\u015fir. \u0130lk panik ata\u011f\u0131m\u0131 havaalan\u0131nda ge\u00e7irdim: Sri Lanka<\/a>‘ya gidiyordum ve aniden bu u\u00e7a\u011fa binmemin m\u00fcmk\u00fcn olmad\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcnd\u00fcm – 12 saat boyunca u\u00e7an bir teneke kutuda s\u0131k\u0131\u015f\u0131p kalmayaca\u011f\u0131m! V\u00fccudum titremeye ba\u015flad\u0131 ve y\u00fcz\u00fcm a\u015f\u0131r\u0131 \u0131s\u0131nd\u0131. Bacaklar\u0131m \u00e7al\u0131\u015fm\u0131yordu ve o anda ne oldu\u011fu hakk\u0131nda hi\u00e7bir fikrim yoktu. Sonunda resepsiyondaki kad\u0131na korktu\u011fumu s\u00f6yleyecek kadar cesaret toplad\u0131m ve o da u\u00e7u\u015f g\u00f6revlilerine haber vermek konusunda \u00e7ok harikayd\u0131. Harika bir kad\u0131n kalk\u0131\u015f s\u0131ras\u0131nda benimle oturdu, bana \u00fccretsiz bir bardak \u015fampanya verdi ve panik yat\u0131\u015fana kadar dikkatimi da\u011f\u0131tt\u0131.<\/p>\n

Pek \u00e7ok insan seyahate \u00e7\u0131karken normal sinirlere sahip olurken, bir\u00e7o\u011fu da panik atak ve hatta daha uzun s\u00fcreli hafif depresyon<\/a> \u015feklinde ortaya \u00e7\u0131kabilen tam anlam\u0131yla seyahat kayg\u0131s\u0131 ya\u015far. \u0130yi vakit ge\u00e7irmeye \u00e7al\u0131\u015f\u0131rken bu barikatlar e\u011flenceli de\u011fildir ve neyse ki, genellikle zaman ve pratikle ele al\u0131nabilir ve \u00fcstesinden gelinebilir… \u00f6yleyse i\u015fe koyulal\u0131m!<\/p>\n

Panik ve anksiyeteyi tan\u0131ma<\/strong><\/h2>\n

Seyahat ederken endi\u015feli hissetmekle ilgili bilmeniz gereken ilk \u015fey, s\u0131k\u0131nt\u0131 belirtileridir. Hepimiz bazen gergin hissederiz, ancak beyninizdeki belirli resept\u00f6rler do\u011fru \u015fekilde \u00e7al\u0131\u015fmad\u0131\u011f\u0131nda bu durum ger\u00e7ek bir dengesizli\u011fe veya pani\u011fe d\u00f6n\u00fc\u015f\u00fcr. Bu durum, ger\u00e7ekte etraf\u0131n\u0131zda her \u015fey yolunda giderken v\u00fccudunuzun ve zihninizin ciddi bir tehlike alt\u0131ndaym\u0131\u015f gibi hissetmesine neden olabilir.<\/p>\n

Anksiyete ata\u011f\u0131 ile panik atak aras\u0131nda bir fark oldu\u011funu bilmek de \u00f6nemlidir. Anksiyete ataklar\u0131 genellikle k\u0131sa s\u00fcrelidir ve kalp \u00e7arp\u0131nt\u0131s\u0131 ve nefes darl\u0131\u011f\u0131 gibi daha hafif semptomlara sahip olabilir. Genellikle \u00e7abuk ge\u00e7erler ve d\u0131\u015far\u0131dan gelen bir stres fakt\u00f6r\u00fc nedeniyle huzursuzluk hissine neden olurlar. Ancak panik atak genellikle sebepsizdir ve daha az \u00f6ng\u00f6r\u00fclebilirdir. Bunlar bir ruh sa\u011fl\u0131\u011f\u0131 sorunundan kaynaklan\u0131r ve v\u00fccudun strese verdi\u011fi ‘normal’ bir tepki de\u011fildir. G\u00f6\u011f\u00fcs a\u011fr\u0131s\u0131, ba\u015f d\u00f6nmesi veya mide bulant\u0131s\u0131 hissedebilirsiniz, ancak fiziksel olarak tamamen iyi olabilirsiniz. U\u00e7makla, seyahat etmekle ya da sadece evde olmamakla ilgili bu ataklardan birini ya\u015fad\u0131ysan\u0131z, ataklarla seyahat aras\u0131nda bir ba\u011flant\u0131 olmasa bile seyahatlerden korkman\u0131za neden olabilirler.<\/p>\n

\u0130yi haber \u015fu ki, her iki senaryoda da semptomlar tedavi edilebilir ve tepkiler y\u00f6netilebilir. Seyahat e\u011flencelidir, g\u00fcvenlidir ve anksiyeteniz olsun ya da olmas\u0131n yapabilece\u011finiz bir \u015feydir. Deneyiminize haz\u0131rlanmak ve kendi konfor seviyenizi tan\u0131mak, seyahat kayg\u0131s\u0131 olan sinir ejderhas\u0131yla sava\u015fman\u0131n harika yollar\u0131d\u0131r.<\/p>\n

\"travel<\/p>\n

Seyahatiniz i\u00e7in planlama<\/strong><\/h2>\n

D\u00fczenleyin, d\u00fczenleyin, d\u00fczenleyin! Karmakar\u0131\u015f\u0131k bir \u015fekilde paketlenmi\u015f bir \u00e7anta ya da eski dostunuz seyahat kayg\u0131s\u0131 y\u00fcz\u00fcnden ka\u00e7\u0131r\u0131lan bir u\u00e7u\u015f gibisi yoktur. Bunu s\u00f6yl\u00fcyorum ve planlama konusunda berbat\u0131m, ancak haz\u0131rl\u0131kl\u0131 oldu\u011fumda ve ihtiyac\u0131m olan her \u015feye sahip oldu\u011fumda her zaman \u00e7ok daha iyi hissetti\u011fimi biliyorum. S\u0131rt \u00e7antan\u0131zda do\u011fru k\u0131yafetlerin ve ekipmanlar\u0131n kolayca eri\u015filebilir oldu\u011fundan emin olun. Yedek belgeleri d\u00fczenleyin ve hatta bas\u0131l\u0131 bir seyahat program\u0131n\u0131 elinizin alt\u0131nda bulundurun. Seyahat ederken ila\u00e7 ya da gerekli ba\u015fka bir \u015fey al\u0131yorsan\u0131z, ekstralar\u0131 paketleyin ve haz\u0131r bulundurun.<\/p>\n

\u00c7antan\u0131z\u0131 haz\u0131rlad\u0131ktan<\/a> ve yola \u00e7\u0131kmaya haz\u0131r olduktan sonra yapman\u0131z gereken bir sonraki \u015fey, yolculuk s\u0131ras\u0131nda paniklemeye ba\u015flarsan\u0131z ne yapabilece\u011finiz konusunda pratik yapmakt\u0131r. Kendimi sallan\u0131yormu\u015f gibi hissetmeye ba\u015flarsam, \u015fahsen u\u00e7aktaki koltuk arkada\u015f\u0131ma \u015f\u00f6yle derim: “Hey, \u00fczg\u00fcn\u00fcm, u\u00e7u\u015flarda paniklemeye yatk\u0131n\u0131m. Dikkatimi da\u011f\u0131tmak i\u00e7in biraz sohbet edebilir miyiz? \u00c7ok memnun olurum.” Bedeninizi ve zihninizi sakinle\u015ftirmeye yard\u0131mc\u0131 olacak baz\u0131 nefes tekniklerini \u00f6\u011frenmeyi deneyin ve\/veya pani\u011fin ger\u00e7ek olmad\u0131\u011f\u0131n\u0131 ve ge\u00e7ece\u011fini fark etmenize yard\u0131mc\u0131 olacak bir mantra edinin. Kendinizi yard\u0131ma ihtiya\u00e7 duydu\u011funuz bir durumda bulman\u0131z halinde, yoldan ge\u00e7en birine veya hatta bir t\u0131p uzman\u0131na ne s\u00f6yleyebilece\u011finize dair bir fikrinizin olmas\u0131n\u0131n son derece yararl\u0131 oldu\u011funu g\u00f6rd\u00fcm.<\/p>\n

\"travel<\/p>\n

Seyahatiniz s\u0131ras\u0131nda <\/strong><\/h2>\n

Seyahatlerin \u00e7o\u011fu spontane olsa da, k\u00fc\u00e7\u00fck bir rutine sahip olmak zihninizi zinde tutacakt\u0131r. G\u00fcne kahvalt\u0131 ile ba\u015flamay\u0131 seviyorsan\u0131z, her g\u00fcn ayn\u0131 saatte lezzetli bir ara \u00f6\u011f\u00fcn\u00fcn tad\u0131n\u0131 \u00e7\u0131karmaya \u00f6zen g\u00f6sterin. Belki de egzersiz<\/a> veya yoga<\/a> yapmay\u0131 seviyorsunuzdur? Her sabah\/\u00f6\u011fleden sonra 30 dakikal\u0131k egzersiz planlamay\u0131 deneyin ve bu s\u00fcre zarf\u0131nda ba\u015fka bir \u015fey planlamay\u0131n. Uzaktayken sevdiklerinizi \u00f6zleyece\u011finizi biliyorsan\u0131z, eve d\u00f6nd\u00fc\u011f\u00fcn\u00fczde hayattan d\u00fczenli olarak haberdar olmak i\u00e7in aileniz ve arkada\u015flar\u0131n\u0131zla g\u00f6r\u00fc\u015fece\u011finiz bir plan yap\u0131n. Ba\u015fkalar\u0131yla etkile\u015fime girdi\u011finizde ruh sa\u011fl\u0131\u011f\u0131n\u0131z\u0131n daha iyi oldu\u011funu biliyorsan\u0131z, seyahatinizde insanlarla tan\u0131\u015fmaya<\/a> \u00f6ncelik verin, hatta di\u011fer gezginlerle birlikte olmak i\u00e7in ba\u015fkalar\u0131yla turlara kat\u0131l\u0131n.<\/p>\n

Seyahat ederken sa\u011fl\u0131kl\u0131 ve mutlu kalmak i\u00e7in ipu\u00e7lar\u0131m\u0131za g\u00f6z at\u0131n!<\/a><\/p>\n

\"travel<\/p>\n

Seyahatlerinizden sonra<\/strong><\/h2>\n

Kula\u011fa biraz ters geliyor, biliyorum, ancak b\u00fcy\u00fck maceran\u0131z\u0131 bitirdikten sonra sahip oldu\u011funuz rutin, hayat\u0131n\u0131z\u0131n bir sonraki b\u00f6l\u00fcm\u00fcnde sizi ba\u015far\u0131ya haz\u0131rlayabilir. \u00d6zellikle s\u0131k s\u0131k seyahat ediyorsan\u0131z, yolda olman\u0131n t\u00fcm heyecan\u0131ndan sonra biraz ara vermek \u00e7ok \u00f6nemlidir. \u0130\u015ften fazladan bir g\u00fcn, hatta d\u00f6n\u00fc\u015f\u00fcn\u00fczde yar\u0131m g\u00fcn izin alabiliyorsan\u0131z, bunu yap\u0131n. En dengeli insanlar bile bir seyahatten sonra fena halde \u00e7\u00f6kebilir ve seyahatin bitti\u011fi<\/a> i\u00e7in \u00fcz\u00fclebilir. Bunun fark\u0131na var\u0131n ve yapacak ba\u015fka e\u011flenceli \u015feyler bularak buna haz\u0131r olun – ya da daha iyisi, bir sonraki seyahat i\u00e7in \u015fimdiden rezervasyon yapt\u0131r\u0131n!<\/p>\n

\"travel<\/p>\n

\u00d6z bak\u0131m: iyi t\u00fcrden<\/strong><\/h2>\n

Bir k\u00f6p\u00fck banyosu sizi seyahatle ilgili t\u00fcm endi\u015felerinizden ve sinirlerinizden kurtarabilseydi g\u00fczel olmaz m\u0131yd\u0131? T\u0131rnaklar\u0131n\u0131z\u0131 yapt\u0131rmak ya da dizi izlemek e\u011flencelidir, ancak seyahat kayg\u0131s\u0131n\u0131 ger\u00e7ekten hafifletebilecek s\u00fcrd\u00fcr\u00fclebilir bir ki\u015fisel bak\u0131m t\u00fcr\u00fc de\u011fildir. T\u00fcm bu ipu\u00e7lar\u0131 kendinize iyi bakmaya geri d\u00f6n\u00fcyor ve hay\u0131r Pinterest-yoga-banyo-bomba-yolundan<\/a> bahsetmiyorum, ama ger\u00e7ek bir \u015fekilde. Sevdiklerinizle d\u00fczenli olarak g\u00f6r\u00fc\u015fmek, iyi beslenerek v\u00fccudunuzu sa\u011fl\u0131kl\u0131 tutmak ve d\u00fc\u015f\u00fcn\u00fcp yeniden odaklanabilmeniz i\u00e7in kendinize zaman ay\u0131rmak iyi bir ruh sa\u011fl\u0131\u011f\u0131 i\u00e7in zorunludur. D\u0131\u015f g\u00f6r\u00fcn\u00fc\u015f\u00fcn\u00fcze, beslenmenize ve ili\u015fkilerinize \u00f6zen g\u00f6stermeniz, seyahat i\u00e7inde ve d\u0131\u015f\u0131nda \u00e7ok \u00f6nemlidir. Kendinizi iyi hissetmedi\u011finizi hissederseniz yard\u0131m isteyin. Daha da iyisi, yol arkada\u015flar\u0131n\u0131zla konu\u015fun, \u00e7\u00fcnk\u00fc muhtemelen hepimiz bu yollardan ge\u00e7tik ve size destek olabiliriz.<\/p>\n

Yazar hakk\u0131nda<\/strong><\/h3>\n

Eileen Cotter Wright bir d\u00fcnya gezgini ve ate\u015fli bir da\u011f\u0131n\u0131k. Buna ra\u011fmen, yeni deneyimler ya\u015famay\u0131 seviyor ve 30’dan fazla \u00fclke ve 100 destinasyon ke\u015ffetmek i\u00e7in kendine meydan okudu. Onu grup seyahat blogu Pure Wander<\/a> ‘da ve Instagram’da @CrookedFlight<\/a> hesab\u0131nda bulabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":163,"featured_media":137115,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"hw_hurry":"","hw_related":"[{\"id\":242347,\"score\":0.75139999999999995683452880257391370832920074462890625,\"hook\":\"\"},{\"id\":243253,\"score\":0.6717999999999999527489080719533376395702362060546875,\"hook\":\"\"},{\"id\":243756,\"score\":0.69030000000000002469136006766348145902156829833984375,\"hook\":\"\"},{\"id\":243774,\"score\":0.70879999999999998561150960085797123610973358154296875,\"hook\":\"\"},{\"id\":243308,\"score\":0.67239999999999999769073610877967439591884613037109375,\"hook\":\"\"},{\"id\":244400,\"score\":0.68079999999999996074251384925446473062038421630859375,\"hook\":\"\"}]","footnotes":""},"categories":[18274],"tags":[],"class_list":["post-243438","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr","wpbf-post"],"yoast_head":"\nSeyahat 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