{"id":13177,"date":"2021-10-03T19:09:53","date_gmt":"2021-10-03T19:09:53","guid":{"rendered":"https:\/\/internetaddictsanonymous.org\/?page_id=13177"},"modified":"2023-11-11T13:16:39","modified_gmt":"2023-11-11T18:16:39","slug":"a-guide-to-sobriety-slips-and-relapses-in-itaa","status":"publish","type":"page","link":"https:\/\/internetaddictsanonymous.org\/tr\/a-guide-to-sobriety-slips-and-relapses-in-itaa\/","title":{"rendered":"ITAA&#039;da Sobriety, Slips ve Relaps&#039;\u0131 Anlamak"},"content":{"rendered":"<p class=\"wp-block-paragraph\" id=\"block-c099e789-b822-43cd-9ac6-55696c0a9171\">ITAA&#039;ya yeni ba\u015flayanlar s\u0131kl\u0131kla \u201cZorunlu internet ve teknoloji kullan\u0131m\u0131ndan ay\u0131k olmak ne demektir?\u201d diye soruyorlar. Bu k\u0131lavuz, ITAA&#039;daki ay\u0131kl\u0131k kavram\u0131na ve ayr\u0131ca iyile\u015fme yolculu\u011fumuz s\u0131ras\u0131nda kaymalar\u0131 ve tekrarlamalar\u0131 nas\u0131l anlayaca\u011f\u0131m\u0131z\u0131, \u00f6nleyece\u011fimizi ve bunlardan nas\u0131l kurtulaca\u011f\u0131m\u0131z\u0131 netle\u015ftirmeye yard\u0131mc\u0131 olmay\u0131 ama\u00e7lamaktad\u0131r.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>ITAA&#039;da Sobriety nedir?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">ITAA&#039;da ay\u0131kl\u0131k bir ke\u015fif s\u00fcrecidir ve her birimiz i\u00e7in farkl\u0131 g\u00f6r\u00fcn\u00fcr. Ki\u015fisel ay\u0131kl\u0131k ihtiya\u00e7lar\u0131m\u0131z\u0131 anlamak, iyile\u015fme s\u00fcrecinde di\u011fer \u00fcyelerle sohbet ederken yapt\u0131\u011f\u0131m\u0131z bir \u015feydir ve anlay\u0131\u015f\u0131m\u0131z zamanla geli\u015fir.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Basit\u00e7e s\u00f6ylemek gerekirse, ay\u0131kl\u0131k, zorunlu internet ve teknoloji kullan\u0131m\u0131ndan ka\u00e7\u0131nmakt\u0131r. Ancak \u201czorunlu internet ve teknoloji kullan\u0131m\u0131n\u0131\u201d nas\u0131l anlad\u0131\u011f\u0131m\u0131z veya tan\u0131mlad\u0131\u011f\u0131m\u0131z \u00fcyeden \u00fcyeye de\u011fi\u015febilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">One common tool for understanding what sobriety means for us is to write out Top, Middle, and Bottom Lines. This exercise can be helpful in giving language to our own personal addictive behaviors. Top lines are the positive activities and behaviors we want for ourselves in life and recovery, as well as the tools of our program we can rely on in difficult moments. Middle lines are dangerous and triggering situations or behaviors that can bring up urges to use compulsively or go into our bottom lines. Bottom lines are the destructive internet and technology behaviors that when we start, we don\u2019t know when we will stop, and when we stop, we can\u2019t stay stopped. Many members define sobriety as abstinence from these bottom line behaviors and situations. More information on top, middle, and bottom lines can be found on ITAA\u2019s <a href=\"https:\/\/internetaddictsanonymous.org\/tr\/kaynaklar\/kurtarma-araclari\/\">\u0130yile\u015fme Ara\u00e7lar\u0131<\/a> sayfa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We have also found it helpful to define and practice a positive, aspirational vision for our sobriety. For example, some members seek to engage with internet and technology only as necessary (such as for work, finances, health, recovery, creative expression, or sober connection with loved ones). In other words, we practice observing and letting go of internet and technology use that helps us escape our lives or numb our emotions, and instead progressively seek to develop a minimal and purposeful relationship with our devices. We may also find words other than \u201cnecessary\u201d to be better-suited to our needs, such as \u201cintentional,\u201d \u201cvaluable,\u201d \u201cconscious,\u201d or \u201cminimal.\u201d We treat these principles as a top line, an ideal vision for how we can engage with internet and technology.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Practicing these guidelines can help us grow in awareness of what usage is in alignment with our values and what usage risks drawing us into compulsive use. When we are unsure whether or not to engage with an internet and technology behavior, we may ask ourselves whether what we are hoping to do is essential for living a healthy life, whether it\u2019s possible to accomplish our goals without technology, or whether now is an appropriate time to engage with this activity. We might also ask ourselves what it is we\u2019re gaining by doing this, what would happen if we choose not to do this, and, if we still feel it\u2019s important to proceed, what the safest way to engage might be. These questions help us build our intuitions and better distinguish between sober, purposeful use on the one hand, and unnecessary, risky use on the other.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Our personal approaches to sobriety might look completely different from those that are outlined here. All approaches are welcome in ITAA. Regardless of which tools or frameworks we may use for understanding sobriety, we have found that the most important element in discovering what sobriety looks like for us is honesty with ourselves, another person, and a higher power of our own understanding. If the truth is honestly sought, we find we inevitably come to a sobriety definition which serves us as individuals. We connect regularly with other members through meetings and outreach calls. We can benefit in particular from connecting to members with long-term, stable sobriety who \u201chave what we want.\u201d By honestly sharing our experiences and hearing what has worked for others, our intuitions will strengthen, and over time our relationship to sobriety will grow clearer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu yolculuk zaman al\u0131yorsa sorun de\u011fil; ay\u0131kl\u0131\u011f\u0131 nas\u0131l g\u00f6rd\u00fc\u011f\u00fcm\u00fcz, \u00e7o\u011fumuz i\u00e7in yava\u015f yava\u015f de\u011fi\u015fti. Ge\u00e7en y\u0131l g\u00fcvenli olan bir faaliyet, gelecek y\u0131l g\u00fcvenli olmayabilir. &#039;Ay\u0131k&#039; olarak alg\u0131lad\u0131\u011f\u0131m\u0131z belirli bir faaliyetin ba\u015ftan beri zorlay\u0131c\u0131 oldu\u011funu bir anl\u0131\u011f\u0131na fark edebiliriz. Bunlar\u0131n hepsi s\u00fcrecin bir par\u00e7as\u0131 ve iyile\u015fmenin bir i\u015fareti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ay\u0131kl\u0131k tan\u0131mlar\u0131m\u0131z\u0131n kendileri birer ara\u00e7, birer ama\u00e7t\u0131r. Ancak ay\u0131kl\u0131\u011f\u0131 tan\u0131ml\u0131yoruz, ger\u00e7ek kurtarma, ITAA&#039;n\u0131n 12 ad\u0131m\u0131n\u0131 \u00e7al\u0131\u015fmaktan ve di\u011fer program kaynaklar\u0131n\u0131 kullanmaktan gelir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>G\u00fcnleri saymak<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Bir ay\u0131kl\u0131k anlay\u0131\u015f\u0131na ula\u015ft\u0131\u011f\u0131m\u0131zda, ay\u0131k oldu\u011fumuz g\u00fcnlerin say\u0131s\u0131n\u0131 saymak isteyip istemedi\u011fimizi kendimize sorabiliriz.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Baz\u0131lar\u0131m\u0131z, en az\u0131ndan program\u0131m\u0131z\u0131n ilk 90 g\u00fcn\u00fcnde, ay\u0131kl\u0131\u011f\u0131n ne anlama geldi\u011fini hala \u00f6\u011frenirken, ay\u0131k g\u00fcnleri saymaktan ka\u00e7\u0131nmay\u0131 yararl\u0131 buldu. Bunun yerine, her seferinde bir g\u00fcn ay\u0131k kalmaya odaklan\u0131r\u0131z, her g\u00fcn\u00fcn sonunda ay\u0131k olup olmad\u0131\u011f\u0131m\u0131z\u0131 veya farkl\u0131 internet ve teknoloji faaliyetleri kar\u015f\u0131s\u0131nda ne kadar ay\u0131k ya da g\u00fc\u00e7s\u00fcz hissetti\u011fimizi g\u00fcnl\u00fc\u011f\u00fcm\u00fcze kaydederiz. Bu uygulama, d\u00fcr\u00fcst ve anda kalmam\u0131za ve iyile\u015fmeyi bazen g\u00fcn sayman\u0131n getirdi\u011fi gururun veya bir g\u00fcn say\u0131s\u0131n\u0131 kaybetmekten duyabilece\u011fimiz utanc\u0131n \u00f6n\u00fcne koymam\u0131za yard\u0131mc\u0131 olur.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ek olarak, baz\u0131lar\u0131m\u0131z iyile\u015fmemizin ay\u0131kl\u0131k ve zorlama aras\u0131ndaki kat\u0131 bir ikili olarak ifade edilebilece\u011fini hissetmeyebilir. Herhangi bir g\u00fcnde &#039;daha ay\u0131k&#039; veya &#039;daha zorlay\u0131c\u0131&#039; hissedebiliriz ve bu nedenle g\u00fcnleri saymayabiliriz. Bu \u00f6z fark\u0131ndal\u0131\u011f\u0131 uygularken, d\u00fcr\u00fcstl\u00fc\u011f\u00fcm\u00fcz\u00fc derinle\u015ftirmeye \u00e7al\u0131\u015f\u0131r\u0131z ve bu gri alanlar\u0131 zorlamay\u0131 hakl\u0131 \u00e7\u0131karmak i\u00e7in kullanmaktan ka\u00e7\u0131nmak i\u00e7in uyan\u0131k kal\u0131r\u0131z.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Di\u011fer \u00fcyeler i\u00e7in g\u00fcnleri saymak, arkada\u015flar\u0131m\u0131za kar\u015f\u0131 sorumlu olmam\u0131za yard\u0131mc\u0131 olabilir ve bize bir ilerleme \u00f6l\u00e7\u00fcs\u00fc verebilir. G\u00fcnleri saymak bizi motive edebilir, kilometre ta\u015flar\u0131n\u0131 kutlamam\u0131za yard\u0131mc\u0131 olabilir ve ay\u0131k olma konusundaki taahh\u00fctlerimizi yerine getirmedi\u011fimizde bize netlik verebilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fark\u0131na var\u0131lmas\u0131 gereken \u00f6nemli \u015fey, hi\u00e7bir se\u00e7ene\u011fin di\u011ferinden daha iyi olmad\u0131\u011f\u0131d\u0131r. Sonunda, ay\u0131kl\u0131k her seferinde bir g\u00fcn olur ve ka\u00e7 g\u00fcn\u00fcm\u00fcz\u00fcn olup olmad\u0131\u011f\u0131n\u0131 anlamak i\u00e7in kendimizi d\u00fc\u011f\u00fcmlere ba\u011flamam\u0131z gerekmez. \u00d6nemli olan, ba\u015far\u0131lar\u0131m\u0131z\u0131 ve aksiliklerimizi tam bir d\u00fcr\u00fcstl\u00fckle payla\u015fabilmemiz ve \u015fu anda ay\u0131k ya\u015famay\u0131 uygulayabilmemizdir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kaymalar ve Tekrarlamalar: Bunlar\u0131 Nas\u0131l \u00d6nlersiniz?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130yile\u015firken, bir kayma veya n\u00fcksetme ya\u015fayabiliriz. Bu terimlerin &#039;resmi&#039; tan\u0131mlar\u0131 yoktur. Bununla birlikte, bir\u00e7ok \u00fcye, sa\u011fl\u0131ks\u0131z davran\u0131\u015flar\u0131n k\u0131sa veya bilin\u00e7siz bir \u015fekilde tekrar\u0131na at\u0131fta bulunmak i\u00e7in &#039;kayma&#039; terimini ve bir yoksunluk d\u00f6neminden sonra y\u0131k\u0131c\u0131 kal\u0131plar\u0131m\u0131za tam ve bilin\u00e7li bir d\u00f6n\u00fc\u015f\u00fc ifade etmek i\u00e7in &#039;n\u00fcksetme&#039; terimini kullan\u0131r. B\u00fcy\u00fckl\u00fckleri farkl\u0131l\u0131k g\u00f6sterse de, kaymalar ve tekrarlar ayn\u0131 \u015feyi temsil eder: G\u00fcvenli bir \u015fekilde giremeyece\u011fimiz zararl\u0131 davran\u0131\u015flara geri d\u00f6nd\u00fck.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kayma ve tekrarlamalar\u0131 \u00f6nlemek i\u00e7in m\u00fcmk\u00fcn olan t\u00fcm \u00f6nlemleri alman\u0131n bizim i\u00e7in \u00e7ok \u00f6nemli oldu\u011funu g\u00f6rd\u00fck. N\u00fcks\u00fcn bir olay de\u011fil, bir s\u00fcre\u00e7 oldu\u011funu hat\u0131rlamak \u00f6nemlidir. Saatler, haftalar veya aylar i\u00e7inde meydana gelebilecek bir dizi daha ince de\u011fi\u015fiklikle ba\u015flar. A\u015fa\u011f\u0131daki belirtilerden herhangi birini fark edersek, n\u00fcksetmeye do\u011fru gitti\u011fimizi g\u00f6sterebilir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>D\u00fczenli olarak toplant\u0131lara kat\u0131lmay\u0131 b\u0131rakt\u0131k.<\/li>\n\n\n\n<li>Di\u011fer \u00fcyelere d\u00fczenli eri\u015fim aramalar\u0131 yapmay\u0131 b\u0131rakt\u0131k.<\/li>\n\n\n\n<li>S\u00fcrekli olarak orta \u00e7izgi davran\u0131\u015flar\u0131na kat\u0131l\u0131yoruz.<\/li>\n\n\n\n<li>Sponsorumuz veya ortak sponsorumuzla \u00e7al\u0131\u015fmay\u0131 durdurduk.<\/li>\n\n\n\n<li>Ad\u0131mlar\u0131m\u0131za zaman ay\u0131rmay\u0131 b\u0131rakt\u0131k.<\/li>\n\n\n\n<li>Normal rutinlerimizi ve ki\u015fisel bak\u0131m uygulamalar\u0131m\u0131z\u0131 durdurduk.<\/li>\n\n\n\n<li>\u0130nternet ve teknoloji sorunumuzu \u00e7\u00f6zd\u00fc\u011f\u00fcm\u00fcz\u00fc ve art\u0131k ba\u015fkalar\u0131ndan deste\u011fe ihtiyac\u0131m\u0131z olmad\u0131\u011f\u0131n\u0131 hissediyoruz.<\/li>\n\n\n\n<li>Yeni bir i\u015f, ili\u015fki, ta\u015f\u0131nma, hastal\u0131k veya ba\u015fka bir ya\u015fam olay\u0131 gibi bir \u015fey iyile\u015fmemize g\u00f6re \u00f6ncelikli hale geldi.&nbsp;<\/li>\n\n\n\n<li>Sonu\u00e7 olarak davran\u0131\u015flar\u0131m\u0131zla ilgili an\u0131lar, d\u00fcrt\u00fcler veya fanteziler ya\u015far\u0131z.<\/li>\n\n\n\n<li>Dua etmeyi ve\/veya meditasyon yapmay\u0131 b\u0131rakt\u0131k.<\/li>\n\n\n\n<li>Y\u00fcksek G\u00fcc\u00fcm\u00fczle bilin\u00e7li bir temas hissetmiyoruz.<\/li>\n\n\n\n<li>D\u00fczenli olarak stresli durumlarla veya bizi k\u00fcsk\u00fcnl\u00fck veya korkularla temasa ge\u00e7iren durumlarla kar\u015f\u0131la\u015f\u0131yoruz.&nbsp;<\/li>\n\n\n\n<li>Gerekli teknoloji kullan\u0131m\u0131na artan bir maruz kalma d\u00f6nemi ya\u015f\u0131yoruz.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bu i\u015faretleri fark etti\u011fimizde, ciddiyetle ve aciliyetle yan\u0131t vermenin gerekli oldu\u011funu g\u00f6rd\u00fck. Onlardan \u00f6nce bilin\u00e7alt\u0131 kal\u0131plar\u0131m\u0131z\u0131n \u00f6n\u00fcne ge\u00e7erek <em>belli olmak <\/em>acil, kendimize rotay\u0131 d\u00fczeltme f\u0131rsat\u0131 veriyoruz. Kaygan yoku\u015f bizi geri d\u00f6n\u00fc\u015f\u00fcn kap\u0131s\u0131na getirene kadar beklersek ve bizi kurtarmak i\u00e7in sadece irademize g\u00fcvenmek zorunda kal\u0131rsak, zaten \u00e7ok ge\u00e7 olacakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bunlar, iyile\u015fme yolumuzdan sapt\u0131\u011f\u0131m\u0131z\u0131 fark etti\u011fimizde n\u00fcksetmekten ka\u00e7\u0131nmam\u0131za yard\u0131mc\u0131 olan \u00f6nleyici tedbirlerdir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Di\u011fer \u00fcyeleri arar\u0131z ve olanlar\u0131 d\u00fcr\u00fcst\u00e7e payla\u015f\u0131r\u0131z. Bu uyar\u0131 i\u015faretlerini ciddiye almak istedi\u011fimizi kendilerine iletiyoruz.&nbsp;<\/li>\n\n\n\n<li>Toplant\u0131larda payla\u015f\u0131yoruz. D\u00fcr\u00fcstl\u00fc\u011f\u00fcm\u00fcz\u00fcn ve savunmas\u0131zl\u0131\u011f\u0131m\u0131z\u0131n ba\u015fkalar\u0131na yard\u0131mc\u0131 oldu\u011funu bilerek, titrek hissetti\u011fimizi a\u00e7\u0131k\u00e7a payla\u015f\u0131r\u0131z. Kabul g\u00f6rece\u011fimize ve desteklenece\u011fimize g\u00fcvenerek gururumuzu ve \u00f6z imaj\u0131m\u0131z\u0131 b\u0131rak\u0131yoruz.<\/li>\n\n\n\n<li>Bast\u0131r\u0131yor olabilece\u011fimiz herhangi bir ihtiya\u00e7, k\u0131rg\u0131nl\u0131k, duygu veya stresle temasa ge\u00e7mek i\u00e7in g\u00fcnl\u00fc\u011fe kaydederiz. Sahip oldu\u011fumuz d\u00fcrt\u00fcler veya me\u015fgul oldu\u011fumuz yarars\u0131z davran\u0131\u015flar hakk\u0131nda yaz\u0131yoruz.<\/li>\n\n\n\n<li>Yapaca\u011f\u0131m\u0131z de\u011fi\u015fikliklerle ilgili olarak di\u011fer \u00fcyelere somut taahh\u00fctlerde bulunuruz. \u00d6rne\u011fin, d\u00fczenli olarak toplant\u0131lara kat\u0131lmay\u0131, sosyal yard\u0131m \u00e7a\u011fr\u0131lar\u0131 yapmay\u0131, ad\u0131m ad\u0131m ilerlemeyi veya g\u00fcnl\u00fck rutinlere ve \u00f6z bak\u0131ma geri d\u00f6nmeyi taahh\u00fct edebiliriz. Kendimizi bunaltmay\u0131z, ancak ba\u015fkalar\u0131n\u0131n deste\u011fine g\u00fcvenerek harekete ge\u00e7eriz.&nbsp;<\/li>\n\n\n\n<li>Bizi iyile\u015fmemizden uzakla\u015ft\u0131ran her t\u00fcrl\u00fc d\u00fc\u015f\u00fcnce, eylem, cihaz, ili\u015fki veya davran\u0131\u015ftan vazge\u00e7eriz.<\/li>\n\n\n\n<li>Kendimize birka\u00e7 saat, bir g\u00fcn, bir hafta sonu veya daha uzun s\u00fcre teknolojiden uzakla\u015fmak i\u00e7in kendimizi titretti\u011fimizde t\u00fcm ekranlardan ay\u0131rarak, temelimizi geri kazanmam\u0131za ve Y\u00fcksek G\u00fcc\u00fcm\u00fczle bilin\u00e7li temas\u0131m\u0131z\u0131 geli\u015ftirmemize yard\u0131mc\u0131 oluyoruz.<\/li>\n\n\n\n<li>Her seferinde bir g\u00fcn iyile\u015fme al\u0131yoruz. Sadece bu g\u00fcn ay\u0131k kalmak i\u00e7in ne yapabiliriz diye kendimize soruyoruz.&nbsp;<\/li>\n\n\n\n<li>\u00d6rne\u011fin, d\u00fczenli dua ve\/veya meditasyona yeniden adanarak, Y\u00fcksek G\u00fcc\u00fcm\u00fczle olan ba\u011flant\u0131m\u0131z\u0131 g\u00fc\u00e7lendirmeye \u00e7al\u0131\u015f\u0131yoruz.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c7abalar\u0131m\u0131z\u0131 ve enerjimizi direni\u015f ve irade g\u00fcc\u00fc yerine fark\u0131ndal\u0131k ve \u00f6nlemeye y\u00f6nlendirerek, uzun vadeli, s\u00fcrd\u00fcr\u00fclebilir ay\u0131kl\u0131\u011fa ula\u015fmay\u0131 ve s\u00fcrd\u00fcrmeyi m\u00fcmk\u00fcn bulduk.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kaymalar ve Tekrarlamalar: Onlardan Nas\u0131l Kurtulur<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">En iyi \u00e7abalar\u0131m\u0131za ra\u011fmen, uzun vadeli ay\u0131kl\u0131\u011fa do\u011fru yolculuk ederken hala bir kayma veya n\u00fcksetme ya\u015fayabiliriz. Bu oldu\u011funda ne yapabiliriz?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130lk ad\u0131m olarak, olanlar\u0131 tamamen kabul ediyor ve kabul ediyoruz. Eylemlerimizi k\u00fc\u00e7\u00fcmsemek veya dramatik oranlarda abartmak yerine, tam olarak ne oldu\u011funu kabul ediyoruz - ne daha fazla ne daha az. \u00d6zellikle ya\u015fananlar\u0131 yazmak bu konuda netlik kazanmam\u0131za yard\u0131mc\u0131 olabilir.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bir kayma veya tekrarlamadan sonra yapabilece\u011fimiz en yararl\u0131 eylemlerden biri, sosyal yard\u0131m \u00e7a\u011fr\u0131lar\u0131nda ve toplant\u0131larda di\u011fer internet ve teknoloji ba\u011f\u0131ml\u0131lar\u0131yla d\u00fcr\u00fcst\u00e7e payla\u015fmakt\u0131r. Bunu gerekli bulduk - kaymalar\u0131m\u0131z\u0131 ve tekrarlamalar\u0131m\u0131z\u0131 kendimize saklayamad\u0131k ve kal\u0131c\u0131 bir ay\u0131kl\u0131k bulamad\u0131k. \u0130yile\u015fme s\u00fcrecinde maskelerimizi ve ba\u015fkalar\u0131n\u0131n bizi nas\u0131l alg\u0131lamas\u0131n\u0131 istedi\u011fimizi b\u0131rak\u0131r\u0131z. En k\u00f6t\u00fc anlar\u0131m\u0131zda bile ba\u015fkalar\u0131yla d\u00fcr\u00fcst\u00e7e payla\u015farak, ba\u015fkalar\u0131ndan ve kendimizden saklanma ihtiyac\u0131m\u0131zdan kurtuluruz. Yard\u0131m isteyerek ve alarak, ba\u011f\u0131ml\u0131l\u0131\u011f\u0131m\u0131zdan kurtulmak i\u00e7in ihtiyac\u0131m\u0131z olan g\u00fcc\u00fc ve deste\u011fi alabiliriz. D\u00fcr\u00fcstl\u00fck bizi \u00f6zg\u00fcr k\u0131lar ve her an yeni bir ba\u015flang\u0131\u00e7 i\u00e7in bir \u015fanst\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">After a slip or a relapse, we may feel shame. In this moment, we can remember that our setbacks are not moral failings; as the 12 step phrase goes, \u201cWe are sick people trying to get well, not bad people trying to get good\u201d. We are in recovery because we struggle with addiction: a cunning, baffling, and powerful disease. We did not choose to be addicts, and we don\u2019t need to beat ourselves up for having this condition. We may be motivated to shame ourselves in order to prevent ourselves from repeating our behavior, but we have found that self-shaming tends to reinforce the toxic cycle that our disease thrives on, moving us into isolation, separation, pain, and self-control. By accepting ourselves and letting go of shame, we can step out of this toxic cycle and strengthen our recovery efforts. And when we honestly share with our fellow members, we find that we are received with love and understanding.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ayr\u0131ca, i\u00e7imizde mevcut olan di\u011fer duygular\u0131 fark edip kabul etmekten de faydalan\u0131r\u0131z. \u00d6rne\u011fin, yorgunluk, tahri\u015f, keder, hayal k\u0131r\u0131kl\u0131\u011f\u0131, uyu\u015fukluk, \u00f6fke veya depresyon hissedebiliriz. Bu duygular\u0131n ge\u00e7mesi zaman alabilir, bazen haftalar alabilir ve sab\u0131r, \u00f6z \u015fefkat ve kabullenmeyi uygulayabiliriz. Burada ayr\u0131ca yazmak, fiziksel, duygusal ve ruhsal d\u00fczeyde ya\u015fad\u0131klar\u0131m\u0131z hakk\u0131nda netlik kazanmak i\u00e7in g\u00fc\u00e7l\u00fc bir ara\u00e7t\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00fcks\u00fcm\u00fcz uykumuzu, hijyenimizi, yemek yememizi veya fiziksel sa\u011fl\u0131\u011f\u0131m\u0131z\u0131n di\u011fer y\u00f6nlerini ihmal etmemize neden olmu\u015f olabilir. Kendimize kar\u015f\u0131 sevgi dolu ve nazik bir tav\u0131r al\u0131r\u0131z ve fiziksel ihtiya\u00e7lar\u0131m\u0131z\u0131 kar\u015f\u0131lamak i\u00e7in uygun eylemlerde bulunuruz.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bir kayma veya tekrarlamadan sonra, bedenlerimize, duygular\u0131m\u0131za ve Y\u00fcksek G\u00fcc\u00fcm\u00fcze yeniden ba\u011flanmam\u0131za yard\u0131mc\u0131 olmas\u0131 i\u00e7in bir veya iki g\u00fcn veya daha uzun s\u00fcre cihazlar\u0131m\u0131zdan ba\u011flant\u0131y\u0131 kesmeyi d\u00fc\u015f\u00fcnebiliriz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Olanlar\u0131 basit\u00e7e kabul etmenin \u00f6tesinde, n\u00fcksetmemiz ve bize \u00f6\u011fretebilecekleri i\u00e7in \u015f\u00fckran duymay\u0131 da denedik. Gerilemelerimizi ba\u015far\u0131s\u0131zl\u0131k olarak g\u00f6rmek yerine, her zaman kendimiz ve iyile\u015fme ihtiya\u00e7lar\u0131m\u0131z hakk\u0131nda yeni bir \u015feyler \u00f6\u011frenmek i\u00e7in bir f\u0131rsatt\u0131r. B\u00fcy\u00fcmemize yard\u0131mc\u0131 olmak i\u00e7in sordu\u011fumuz baz\u0131 sorular:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bu deneyimden ne \u00f6\u011frenebilirim?&nbsp;<\/li>\n\n\n\n<li>Bu zorlay\u0131c\u0131 d\u00f6nem ne zaman ve nerede ba\u015flad\u0131 ve hangi fakt\u00f6rler, davran\u0131\u015flar veya durumlar buna katk\u0131da bulundu?&nbsp;<\/li>\n\n\n\n<li>Kurtarma program\u0131mda neyi ka\u00e7\u0131rd\u0131m?<\/li>\n\n\n\n<li>Kendime bakmad\u0131\u011f\u0131m yer neresiydi?<\/li>\n\n\n\n<li>Hangi sa\u011fl\u0131ks\u0131z al\u0131\u015fkanl\u0131klara tutundum?<\/li>\n\n\n\n<li>Hayat\u0131ma hangi yeni stres kaynaklar\u0131 girdi?<\/li>\n\n\n\n<li>Bir dahaki sefere benzer bir durumda oldu\u011fumda neyi farkl\u0131 yapmay\u0131 deneyebilirim?&nbsp;<\/li>\n\n\n\n<li>\u0130yile\u015fme s\u00fcrecimde ilerlerken uygulamaya koyabilece\u011fim eylem planlar\u0131, iyile\u015ftirme ara\u00e7lar\u0131 veya di\u011fer \u00f6nleyici tedbirler var m\u0131?<\/li>\n\n\n\n<li>\u0130yile\u015fmeme daha iyi \u00f6ncelik vermek i\u00e7in b\u0131rakmam gereken al\u0131\u015fkanl\u0131klar, davran\u0131\u015flar, ara\u00e7lar, ili\u015fkiler veya taahh\u00fctler var m\u0131?<\/li>\n\n\n\n<li>Y\u00fcksek G\u00fcc\u00fcmle bilin\u00e7li ba\u011flant\u0131m\u0131 hayat\u0131m\u0131n hangi alanlar\u0131nda g\u00fc\u00e7lendirebilirim?&nbsp;<\/li>\n\n\n\n<li>Ruhsal ilkeleri (d\u00fcr\u00fcstl\u00fck, a\u00e7\u0131k fikirlilik ve isteklilik gibi) hayat\u0131m\u0131n her alan\u0131nda nas\u0131l daha iyi uygulayabilirim?<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bir n\u00fcksetmeden sonra, ilk ad\u0131m\u0131 yak\u0131ndan incelemeyi verimli bulduk: <em>&quot;Ba\u011f\u0131ml\u0131l\u0131\u011f\u0131m\u0131z \u00fczerinde g\u00fc\u00e7s\u00fcz oldu\u011fumuzu ve hayat\u0131m\u0131z\u0131n y\u00f6netilemez hale geldi\u011fini kabul ettik.&quot;<\/em> \u0130lk ad\u0131m bize kendimizi ve durumumuzu incelemek i\u00e7in zengin bir f\u0131rsat sunuyor. A\u015fa\u011f\u0131daki d\u00f6rt soru, ilk ad\u0131mla olan ili\u015fkimizi d\u00fc\u015f\u00fcnmemize yard\u0131mc\u0131 olabilir:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Varsa, ba\u011f\u0131ml\u0131l\u0131\u011f\u0131m \u00fczerinde g\u00fcc\u00fcm oldu\u011funa inan\u0131yorum ve kullan\u0131m\u0131m\u0131 kontrol edebilece\u011fime ve\/veya sonu\u00e7lar\u0131n\u0131 nas\u0131l y\u00f6netebilece\u011fime inan\u0131yorum? <em>(Bu soruyu sorarken, kendimize tamamen d\u00fcr\u00fcst olmam\u0131za izin veriyoruz, ne oldu\u011funu fark ediyoruz ve ad\u0131mla ilgili olabilecek t\u00fcm \u015f\u00fcphelerimizi kabul ediyoruz. Bu d\u00fc\u015f\u00fcnceleri \u00e7\u00fcr\u00fctmeye \u00e7al\u0131\u015fm\u0131yoruz.)<\/em><\/li>\n\n\n\n<li>Ba\u011f\u0131ml\u0131l\u0131\u011f\u0131m \u00fczerinde hangi y\u00f6nlerden g\u00fc\u00e7s\u00fcz\u00fcm ve bu hangi y\u00f6nlerden hayat\u0131m\u0131 y\u00f6netilemez k\u0131l\u0131yor?<\/li>\n\n\n\n<li>Ba\u011f\u0131ml\u0131l\u0131k yapan internet ve teknoloji kullan\u0131m\u0131n\u0131 b\u0131rakmaya haz\u0131r m\u0131y\u0131m?<\/li>\n\n\n\n<li>\u0130yile\u015fmek i\u00e7in her \u015feyi yapmaya haz\u0131r m\u0131y\u0131m?<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Bu sorulara ek olarak, di\u011fer Ad\u0131m Bir sorular\u0131n\u0131 da g\u00f6zden ge\u00e7irebiliriz. <a href=\"https:\/\/internetaddictsanonymous.org\/tr\/kaynaklar\/literature\/\">ad\u0131m ad\u0131m kaynaklar<\/a> ITAA&#039;n\u0131n web sitesinde. Kayd\u0131\u011f\u0131m\u0131zda veya n\u00fcksetti\u011fimizde, daha \u00f6nce \u00fczerinde \u00e7al\u0131\u015fmad\u0131\u011f\u0131m\u0131z yeni Birinci Ad\u0131m sorular\u0131n\u0131 aray\u0131p yazmaktan fayda sa\u011flad\u0131k.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu Birinci Ad\u0131m sorular\u0131n cevaplar\u0131n\u0131 yazd\u0131ktan sonra yaz\u0131m\u0131z\u0131 ba\u015fka bir \u00fcyeye y\u00fcksek sesle okuruz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130lk \u00fc\u00e7 ad\u0131mla ilgili di\u011fer programlardan literat\u00fcr okumak, durumumuzu ve ilerlemek i\u00e7in yapmam\u0131z gereken de\u011fi\u015fiklikleri daha tam olarak anlamam\u0131za da yard\u0131mc\u0131 olabilir. Ba\u015flamak i\u00e7in harika bir yer, Ads\u0131z Alkoliklerin B\u00fcy\u00fck Kitab\u0131&#039;ndan B\u00f6l\u00fcm 3&#039;t\u00fcr. <a href=\"https:\/\/www.aa.org\/assets\/en_US\/en_bigbook_chapt3.pdf\">Alkolizm Hakk\u0131nda Daha Fazlas\u0131<\/a>.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bir n\u00fcksetmeden \u00e7\u0131karken, kendimizi geri \u00e7ekilmeye haz\u0131rlar\u0131z. Geri \u00e7ekilme semptomlar\u0131n\u0131n mevcut olabilece\u011fini kabul ediyoruz ve \u00f6n\u00fcm\u00fczdeki 2-4 hafta boyunca iyile\u015fmemize di\u011fer sorumluluklar\u0131n \u00fczerinde \u00f6ncelik vermek i\u00e7in bilin\u00e7li bir karar veriyoruz. Geri \u00e7ekilme hakk\u0131nda daha fazla bilgi i\u00e7in, bursumuzu okuman\u0131z\u0131 \u00f6neririz. <a href=\"https:\/\/internetaddictsanonymous.org\/tr\/a-guide-to-withdrawals\/\">Para \u00c7ekme Rehberi<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>G\u00fcn say\u0131m\u0131 s\u0131f\u0131rlamal\u0131 m\u0131y\u0131m?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Yukar\u0131da belirtildi\u011fi gibi, hepimiz &#039;ay\u0131kl\u0131k zaman\u0131m\u0131z\u0131&#039; saym\u0131yoruz. Ay\u0131k g\u00fcnlerini sayanlar\u0131m\u0131z i\u00e7in, bir kayma veya tekrarlama, g\u00fcn say\u0131m\u0131z\u0131 s\u0131f\u0131rlamam\u0131z gerekip gerekmedi\u011fini merak etmemize neden olabilir. Kendimizi \u201cBir kayma m\u0131yd\u0131? Bir n\u00fcksetme miydi? Hi\u00e7 bir \u015fey miydi?&quot;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu sorular endi\u015fe ve bask\u0131 yaratabilir ve kendimize ve ba\u015fkalar\u0131na kar\u015f\u0131 tamamen d\u00fcr\u00fcst olmam\u0131z\u0131 engelleyebilir. Buna kar\u015f\u0131 koymak i\u00e7in \u00e7o\u011fumuz, e\u011fer varsa, deneyimimizi hangi etikete verece\u011fimize ve g\u00fcn say\u0131m\u0131z\u0131 s\u0131f\u0131rlamak isteyip istemedi\u011fimize karar vermeden \u00f6nce bir hafta beklemeyi yararl\u0131 bulduk. Bu arada, olanlar\u0131 d\u00fcr\u00fcst\u00e7e ba\u015fkalar\u0131yla payla\u015f\u0131yoruz. Zamanla ve ba\u015fkalar\u0131n\u0131n katk\u0131lar\u0131yla, temelli ve d\u00fcr\u00fcst bir karara varabilece\u011fimizi g\u00f6r\u00fcyoruz. Bu liste kapsaml\u0131 olmasa da, varabilece\u011fimiz baz\u0131 kararlar \u015funlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0130ncelemeden sonra, bilin\u00e7li olarak ay\u0131kl\u0131k taahh\u00fctlerimizi g\u00f6z ard\u0131 etti\u011fimizi ve g\u00fcvenli bir \u015fekilde giremeyece\u011fimiz zararl\u0131 davran\u0131\u015flara d\u00f6nd\u00fc\u011f\u00fcm\u00fcz\u00fc tespit edersek, g\u00fcn say\u0131m\u0131z\u0131 s\u0131f\u0131rlamay\u0131 faydal\u0131 bulabiliriz. Say\u0131s\u0131n\u0131 ilk yudumdan sonra s\u0131f\u0131rlayan alkolikler gibi, sarho\u015f olduklar\u0131nda de\u011fil, ay\u0131kl\u0131k taahh\u00fctlerimizi ciddiye alman\u0131n uzun vadede bize iyi geldi\u011fini g\u00f6rd\u00fck.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Benzer \u015fekilde, teknik olarak \u201cyasan\u0131n lafz\u0131na\u201d ayk\u0131r\u0131 olmayan, ancak o anda bildi\u011fimiz, ka\u00e7\u0131nmay\u0131 taahh\u00fct etti\u011fimiz temel sorunlu davran\u0131\u015fla neredeyse ayn\u0131 oldu\u011funu bildi\u011fimiz bir \u015fey yapm\u0131\u015f olabiliriz. Bu durumlarda, g\u00fcn say\u0131m\u0131z\u0131 s\u0131f\u0131rlayabilir ve ay\u0131kl\u0131k tan\u0131m\u0131m\u0131z\u0131n dilini bu durumlar\u0131 i\u00e7erecek \u015fekilde ayarlayabiliriz.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00d6te yandan, bazen teknik olarak \u201ckanun mektubuna\u201d kar\u015f\u0131 \u00e7\u0131km\u0131\u015f olabiliriz, ancak eylemimiz makul ve sa\u011flam temellere dayal\u0131yd\u0131 ve ka\u00e7\u0131nd\u0131\u011f\u0131m\u0131z temel sorunlu davran\u0131\u015f\u0131n ruhuna uygun de\u011fildi. Bu durumlarda, g\u00fcn say\u0131m\u0131z\u0131 s\u0131f\u0131rlamamay\u0131 se\u00e7ebiliriz ve nelere ciddi bir \u015fekilde kat\u0131labilece\u011fimizi ve ne yapamayaca\u011f\u0131m\u0131z\u0131 netle\u015ftirmek i\u00e7in alt sat\u0131rlar\u0131m\u0131z\u0131n dilini ayarlar\u0131z. Belirsiz davran\u0131\u015flarda bulunmadan \u00f6nce ay\u0131kl\u0131k tan\u0131mlar\u0131m\u0131z\u0131 bilin\u00e7li ve d\u00fcr\u00fcst bir \u015fekilde yeniden ayarlayabilmemiz i\u00e7in, gelecekte benzer durumlarda kendimizi bulursak, ba\u015fka bir \u00fcyeyle rezervasyon yapmay\u0131 veya onunla konu\u015fmay\u0131 da taahh\u00fct edebiliriz.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Otomatik olarak ve bilin\u00e7sizce sorunlu bir davran\u0131\u015fa girmi\u015f olabiliriz ve ne yapt\u0131\u011f\u0131m\u0131z\u0131 fark eder etmez hemen b\u0131rakm\u0131\u015f olabiliriz. Bu durumlarda ay\u0131kl\u0131k say\u0131m\u0131z\u0131 s\u0131f\u0131rlamamaya karar verebiliriz, ancak olay\u0131 ciddiye al\u0131r\u0131z ve tekrarlanmas\u0131n\u0131 \u00f6nlemek i\u00e7in iyile\u015fme s\u00fcrecimizde yapabilece\u011fimiz de\u011fi\u015fiklikleri inceleriz.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zaman zaman tamamen yeni bir internet ve teknoloji davran\u0131\u015f\u0131yla kar\u015f\u0131la\u015ft\u0131k ve bunun beklenmedik bir \u015fekilde bizi ger\u00e7ek bir saplant\u0131ya \u00e7ekti\u011fini g\u00f6rd\u00fck. Bu durumlarda, ay\u0131kl\u0131k say\u0131m\u0131z\u0131 s\u0131f\u0131rlamaya karar verebiliriz ya da vermeyebiliriz, ancak ilerlemeye devam ederken yeni davran\u0131\u015f\u0131 zorunlu kullan\u0131m tan\u0131m\u0131m\u0131za eklemeyi \u00f6nemli buluyor ve bundan ka\u00e7\u0131nmay\u0131 taahh\u00fct ediyoruz.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bu \u00f6neriler, alabilece\u011fimiz kararlar\u0131n \u00f6rnekleridir; onlar kural de\u011fil. Yine, hangi kursu alaca\u011f\u0131m\u0131z\u0131 anlamam\u0131za yard\u0131mc\u0131 olmak i\u00e7in ba\u015fkalar\u0131n\u0131n girdilerinin gerekli oldu\u011funu g\u00f6rd\u00fck. G\u00fcn say\u0131m\u0131z\u0131 s\u0131f\u0131rlama karar\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcrken kendimize, iyile\u015fmemizde b\u00fcy\u00fcmemize en \u00e7ok hangi karar\u0131n yard\u0131mc\u0131 olaca\u011f\u0131n\u0131 soruyoruz. G\u00fcnleri sayman\u0131n sadece ba\u015fka bir ara\u00e7 oldu\u011funu hat\u0131rl\u0131yoruz - bu ay\u0131kl\u0131\u011f\u0131n kendisi de\u011fil. Teknik konulara fazla tak\u0131l\u0131rsak, 90 g\u00fcn boyunca ay\u0131kl\u0131\u011f\u0131 saymamay\u0131 deneyebiliriz ve bunun yerine her seferinde bir g\u00fcn iyile\u015fmeye odaklanabiliriz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ay\u0131kl\u0131\u011f\u0131m\u0131z\u0131 geli\u015ftirmek<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130yile\u015fme yolunda ilerlerken, ay\u0131kl\u0131k anlay\u0131\u015f\u0131m\u0131z g\u00fc\u00e7lenmeye, derinle\u015fmeye ve daha netle\u015fmeye devam edecek. Bizi ITAA&#039;ya getiren sorunlu davran\u0131\u015flardan uzak durdu\u011fumuzda, bize zorluk \u00e7\u0131karmaya ba\u015flayan yeni kompulsif aktiviteler ke\u015ffedebiliriz veya iyile\u015fme ihtiya\u00e7lar\u0131m\u0131z ba\u015fka bir \u015fekilde de\u011fi\u015febilir. Bu cesaret k\u0131r\u0131c\u0131 gelse de, bunu iyile\u015fme s\u00fcrecimizin \u00f6nemli bir par\u00e7as\u0131 olarak g\u00f6rmeye ba\u015flad\u0131k. Sab\u0131rla bah\u00e7esine bakan bir bah\u00e7\u0131van gibi, yava\u015f yava\u015f zorlay\u0131c\u0131 d\u00fc\u015f\u00fcnme ve hareket etme bi\u00e7imlerimizi ay\u0131klamay\u0131 ve bunun yerine Y\u00fcksek G\u00fcc\u00fcm\u00fcze ve rehberlik, g\u00fcvenlik ve g\u00fc\u00e7 i\u00e7in program\u0131m\u0131z\u0131n ara\u00e7lar\u0131na g\u00fcvenmeyi \u00f6\u011freniyoruz.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130htiya\u00e7lar\u0131m\u0131z de\u011fi\u015fip geli\u015ftik\u00e7e yoksunlu\u011fumuzu s\u00fcrd\u00fcrmek i\u00e7in, ay\u0131kl\u0131k modelimizi d\u00fczenli olarak g\u00f6zden ge\u00e7irmeyi ve bize ne kadar iyi hizmet etti\u011fini incelemeyi yararl\u0131 buluyoruz. Sponsorumuz, ortak sponsorumuz veya ba\u015fka bir ITAA \u00fcyesi ile birka\u00e7 ayda bir yoksunlu\u011fumuzu tart\u0131\u015fmaktan yararlan\u0131yoruz. \u0130\u015fte kendimize sordu\u011fumuz baz\u0131 sorular:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ay\u0131kl\u0131k tan\u0131m\u0131m\u0131n ba\u011f\u0131ml\u0131l\u0131k yapan davran\u0131\u015flar\u0131m\u0131 iyi tan\u0131mlad\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcyor muyum?<\/li>\n\n\n\n<li>Ay\u0131kl\u0131k modelimin \u00e7ok belirsiz veya \u00e7ok spesifik oldu\u011fu yerler var m\u0131? Bana ay\u0131k gelmeyen davran\u0131\u015flarda bulunmak i\u00e7in ay\u0131kl\u0131k modelimde bo\u015fluklar kulland\u0131m m\u0131?<\/li>\n\n\n\n<li>Zorlay\u0131c\u0131 olarak dahil oldu\u011fum ba\u015fka davran\u0131\u015flar var m\u0131? Bunlar yeni internet ve teknoloji davran\u0131\u015flar\u0131 veya seks, yemek yeme, okuma, ba\u011f\u0131ml\u0131l\u0131k, i\u015f, madde ba\u011f\u0131ml\u0131l\u0131\u011f\u0131 vb. gibi di\u011fer zorlay\u0131c\u0131 davran\u0131\u015flar olabilir.<\/li>\n\n\n\n<li>Ay\u0131kl\u0131\u011f\u0131 m\u00fckemmellikle kar\u0131\u015ft\u0131r\u0131yor muyum? Ay\u0131kl\u0131k tan\u0131m\u0131m\u0131 kendimi kontrol etmenin veya kendimi d\u00f6vmenin bir yolu olarak m\u0131 kullan\u0131yorum?&nbsp;<\/li>\n\n\n\n<li>Ay\u0131kl\u0131k modelimde veya kurtarma program\u0131mda yapmak istedi\u011fim ba\u015fka de\u011fi\u015fiklikler var m\u0131?<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bir\u00e7ok \u00fcye, s\u00fcrd\u00fcr\u00fclebilir yoksunlu\u011fa giden yolun her zaman d\u00fcz ve p\u00fcr\u00fczs\u00fcz bir yol olmayabilece\u011fini fark eder. Sorunlu bir teknoloji davran\u0131\u015f\u0131ndan vazge\u00e7ti\u011fimizde, zorlamam\u0131z farkl\u0131 bir teknoloji davran\u0131\u015f\u0131nda ifadesini bulabilir. Di\u011fer \u00fcyelerle d\u00fcr\u00fcst bir \u015fekilde ba\u011flant\u0131 kurarak ve On \u0130ki Basamak \u00fczerinde \u00e7al\u0131\u015farak, yeni zorlay\u0131c\u0131 davran\u0131\u015flar\u0131 ke\u015ffettik\u00e7e onlar\u0131 \u00e7\u00f6zmemize yard\u0131mc\u0131 olan ve uzun vadede ay\u0131k kalma yetene\u011fimizi geli\u015ftiren canl\u0131 bir program olu\u015fturmaya \u00e7al\u0131\u015f\u0131yoruz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130yile\u015fme s\u00fcrecine ilk girildi\u011finde, &#039;<em>U\u00e7urumdan d\u00fc\u015f\u00fcp tekrar n\u00fcksetmeden \u00f6nce ne kadar kurtulabilirim?&#039;<\/em> \u0130stikrarl\u0131 ay\u0131kl\u0131\u011fa sahip \u00e7o\u011fumuz zamanla yeni bir tutum benimsedik: &#039;<em>U\u00e7urumdan ne kadar uzakla\u015fabilirim?&#039; <\/em>Ba\u015fka bir deyi\u015fle, ilk bak\u0131\u015fta gerekli g\u00f6r\u00fcnenden \u00e7ok daha fazla teknoloji davran\u0131\u015f\u0131ndan vazge\u00e7meye istekli hale geliyoruz. <em>&nbsp;<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>ruhsal ay\u0131kl\u0131k<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0130yile\u015fmek i\u00e7in yoksunluk bulmam\u0131z gerekirken, ay\u0131kl\u0131k tek ba\u015f\u0131na yoksunluktan daha fazlas\u0131d\u0131r. Bu, hem devam eden yoksunlu\u011fumuzdan hem de ITAA&#039;n\u0131n On \u0130ki Basama\u011f\u0131n\u0131n ruhsal program\u0131na ba\u011fl\u0131l\u0131\u011f\u0131m\u0131zdan kaynaklanan bir dinginliktir. Bizim deneyimimiz temelli bir bar\u0131\u015f oldu; endi\u015fe, korku veya aciliyet eksikli\u011fi; ve zorluklarla sakin ve do\u011frudan ba\u015fa \u00e7\u0131kma, hedeflerimize ula\u015fma, taahh\u00fctlerimizi yerine getirme ve de\u011ferlerimizi ya\u015fama becerisi. Kendimizle ve ba\u015fkalar\u0131yla d\u00fcr\u00fcst ili\u015fkiler ya\u015fad\u0131k ve <em>Hayatta olmak<\/em>, d\u00fcnyada olman\u0131n.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uzun vadeli ay\u0131kl\u0131k, m\u00fccadeleleri ve duygusal d\u00fc\u015f\u00fc\u015fleri de i\u00e7erir. \u0130yile\u015fme s\u00fcrecinde, b\u00f6yle zor anlar\u0131n ortas\u0131nda bile \u00e7ekimser kalman\u0131n ve kendimizle, \u00e7evremizdekilerle ve kar\u015f\u0131la\u015ft\u0131\u011f\u0131m\u0131z zorluklarla birlikte var olman\u0131n m\u00fcmk\u00fcn oldu\u011funu g\u00f6rd\u00fck. Bunu yaparken, deneyimimizin t\u00fcm yelpazesini daha iyi deneyimleyebilir ve bunlarla etkile\u015fim kurabiliriz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En \u00f6nemlisi, ay\u0131kken ba\u011f\u0131ml\u0131l\u0131\u011f\u0131m\u0131zdan ger\u00e7ekten \u00f6zg\u00fcr hissederiz. Bu \u00f6zg\u00fcrl\u00fc\u011fe ili\u015fkin deneyimimizin, Ads\u0131z Alkolikler B\u00fcy\u00fck Kitab\u0131&#039;n\u0131n 84-85. sayfalar\u0131nda yaz\u0131lan 10. Ad\u0131m vaatlerinde do\u011fru bir \u015fekilde tasvir edildi\u011fini g\u00f6r\u00fcyoruz:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Ve herhangi bir \u015feyle veya kimseyle, hatta alkolle sava\u015fmay\u0131 b\u0131rakt\u0131k. \u00c7\u00fcnk\u00fc bu zamana kadar ak\u0131l sa\u011fl\u0131\u011f\u0131 geri d\u00f6necektir. \u0130\u00e7kiyle nadiren ilgilenece\u011fiz. E\u011fer cezbedilirsek, ondan s\u0131cak bir alev gibi geri tepiyoruz. Akl\u0131 ba\u015f\u0131nda ve normal bir \u015fekilde tepki veririz ve bunun otomatik olarak ger\u00e7ekle\u015fti\u011fini g\u00f6r\u00fcr\u00fcz. \u0130\u00e7kiye kar\u015f\u0131 yeni tavr\u0131m\u0131z\u0131n, bizim taraf\u0131m\u0131zdan herhangi bir d\u00fc\u015f\u00fcnce veya \u00e7aba olmadan bize verildi\u011fini g\u00f6rece\u011fiz. Sadece geliyor! Bunun mucizesi budur. Onunla sava\u015fm\u0131yoruz, ayartmadan da ka\u00e7\u0131nm\u0131yoruz. Tarafs\u0131z, g\u00fcvenli ve korunmu\u015f bir konuma getirilmi\u015f gibi hissediyoruz. Daha yemin bile etmedik. Bunun yerine, sorun kald\u0131r\u0131ld\u0131. Bizim i\u00e7in yok. Ne ukalay\u0131z ne de korkuyoruz. Bu bizim deneyimimiz. Ruhsal durumu zinde tuttu\u011fumuz s\u00fcrece b\u00f6yle tepki veririz.<\/em><\/p>\n\n\n\n<p class=\"has-text-align-right wp-block-paragraph\">Ads\u0131z Alkolikler kitab\u0131ndan yeniden bas\u0131lm\u0131\u015ft\u0131r<br>Telif hakk\u0131 \u00a9 1939, 1955, 1976, 2001, AA World Services, Inc.<br>Her hakk\u0131 sakl\u0131d\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ve b\u00f6ylece iyi g\u00fcnde ve k\u00f6t\u00fc g\u00fcnde, ruhen zinde kalmak i\u00e7in her g\u00fcn pratik yap\u0131yoruz. Sebat, sab\u0131r, iyile\u015fmek i\u00e7in ciddi bir istek ve hemcinslerimizin ve Y\u00fcksek G\u00fcc\u00fcm\u00fcz\u00fcn deste\u011fiyle, her seferinde bir g\u00fcn, durumumuzu iyile\u015ftirmekten geri kalamayaca\u011f\u0131m\u0131z\u0131 g\u00f6rd\u00fck.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Bu sayfa ITAA'n\u0131n Web \u0130\u00e7erik Komitesi taraf\u0131ndan haz\u0131rlanm\u0131\u015ft\u0131r. G\u00f6r\u00fc\u015flerinizi payla\u015fmak veya \u00e7al\u0131\u015fmalar\u0131m\u0131za katk\u0131da bulunmak isterseniz, sizden haber almak veya toplant\u0131lar\u0131m\u0131zdan birine kat\u0131lman\u0131z\u0131 \u00e7ok isteriz. Daha fazla ayr\u0131nt\u0131 i\u00e7in <a href=\"https:\/\/internetaddictsanonymous.org\/tr\/acik-hizmet-pozisyonlari\/\">Hizmet Komiteleri<\/a> sayfa.<\/em><\/p>\n<!-- PMB print buttons is only displayed on a single post\/page URLs-->","protected":false},"excerpt":{"rendered":"<p>Newcomers to ITAA often ask \u201cWhat does it mean to be sober from compulsive internet and technology use?\u201d This guide is meant to help give clarity on the concept of sobriety in ITAA, as well as how to understand, prevent, and grow from slips and relapses during our recovery journey.&nbsp; What is Sobriety in ITAA? &hellip; <a href=\"https:\/\/internetaddictsanonymous.org\/tr\/a-guide-to-sobriety-slips-and-relapses-in-itaa\/\" class=\"more-link\">okumaya devam et <span class=\"screen-reader-text\">ITAA&#039;da Sobriety, Slips ve Relaps&#039;\u0131 Anlamak<\/span><\/a><\/p>","protected":false},"author":35194237,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"full-width-page.php","meta":{"inline_featured_image":false,"_lmt_disableupdate":"","_lmt_disable":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"_wpcom_ai_launchpad_contact_page":false,"_wpcom_ai_launchpad_events_page":false,"_wpcom_ai_launchpad_video_page":false,"_wpcom_ai_launchpad_portfolio_piece":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"footnotes":""},"tags":[],"class_list":["post-13177","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Understanding Sobriety, Slips, and Relapses in ITAA &#8211; Internet and Technology Addicts Anonymous<\/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:\/\/internetaddictsanonymous.org\/tr\/a-guide-to-sobriety-slips-and-relapses-in-itaa\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Understanding Sobriety, Slips, and Relapses in ITAA &#8211; Internet and Technology Addicts Anonymous\" \/>\n<meta property=\"og:description\" content=\"Newcomers to ITAA often ask \u201cWhat does it mean to be sober from compulsive internet and technology use?\u201d This guide is meant to help give clarity on the concept of sobriety in ITAA, as well as how to understand, prevent, and grow from slips and relapses during our recovery journey.&nbsp; What is Sobriety in ITAA? 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