Zasinthidwa komaliza pa Ogasiti 4, 2023 ndi Roger Kaufman
Zodabwitsa za Kusinkhasinkha: Momwe Zimamangiranso Ubongo
Monga kusinkhasinkha imamanganso ubongo - kusinkhasinkha kwakhala ndi malo okhazikika m'zikhalidwe ndi zipembedzo zambiri kwa zaka masauzande.
Masiku ano, mchitidwewu wakhazikitsidwanso m'madera akumadzulo monga gawo lofunikira la chisamaliro chaumoyo waumwini ndi kuwongolera nkhawa.
Koma kodi kwenikweni chimachitika ndi chiyani mu ubongo wathu tikamasinkhasinkha? Momwe zimagwirira ntchito Kusinkhasinkha pa kapangidwe ndi ntchito ya ubongo wathu? Tiyeni tifufuze izi pamodzi.
Neuroscience yapita patsogolo kwambiri m'zaka makumi angapo zapitazi, kutipatsa kumvetsetsa mozama za zotsatira za Kusinkhasinkha pa ubongo yambitsani.
Pogwiritsa ntchito zamakono njira zofotokozera Monga kujambula kwa maginito (MRI), ofufuza awonetsa kuti kusinkhasinkha kumatha kusintha mawonekedwe a ubongo - njira yotchedwa neuroplasticity.
Neuroplasticity ndi kusinkhasinkha | | Momwe kusinkhasinkha kumangiranso ubongo
Neuroplasticity imatanthawuza kutha kwa ubongo kusintha pakapita nthawi kusintha moyo ndi kukonzanso.
Ubongo siwouma, koma ngati minofu yosunthika, yosinthika. Ndi aliyense Zochitika, mfundo iliyonse yophunziridwa kapena luso lochitidwa, timapanga ndi kusintha ubongo wathu.
kusinkhasinkha, makamaka kusinkhasinkha kozikidwa pamalingaliro, kumawoneka kuti kumagwirizanitsa ndikulimbikitsa neuroplasticity iyi m'njira zinazake. Sizingangosintha mawonekedwe a ubongo, komanso ntchito yake kukhudza zabwino.
Kusintha kwa kapangidwe ka ubongo | | Momwe kusinkhasinkha kumangiranso ubongo
Kafukufuku wasonyeza kuti kusinkhasinkha nthawi zonse kumachepetsa kachulukidwe ka imvi akhoza kuwonjezeka m'madera ena a ubongo.
Chimodzi mwa zigawozi ndi prefrontal cortex, yomwe imayang'anira ntchito zapamwamba zachidziwitso monga kupanga zisankho, kuthetsa mavuto ndi kuwongolera maganizo.
Kwa osinkhasinkha kwa nthawi yayitali, malowa nthawi zambiri amakhala ochepa komanso kwambiri pa intaneti.
Wina kusintha zimachitika mu hippocampus, gawo la ubongo lomwe limagwira ntchito yofunika kukumbukira ndi kuphunzira.
Apanso, maphunziro apeza kuwonjezeka kwa imvi mwa anthu omwe amasinkhasinkha pafupipafupi.
Kusintha kwa ntchito ya ubongo
Koma osati kapangidwe, komanso ntchito Ubongo umakhudzidwa ndi kusinkhasinkha.
Kafukufuku akuwonetsa kuti kusinkhasinkha kumatha kuchepetsa zochitika mu amygdala, dera laubongo lomwe limalumikizidwa kwambiri ndi mayankho amalingaliro.
Izi zikhoza kufotokoza chifukwa chake kusinkhasinkha kumathandiza kuchepetsa nkhawa ndikulimbikitsa kukhazikika kwamalingaliro.
Kuphatikiza apo, kusinkhasinkha kumawoneka kuti kumalimbitsa kulumikizana pakati pa zigawo zosiyanasiyana zaubongo, zomwe zimapangitsa kukhala bwino luso lachidziwitso ndi kuonjezera chidwi.
Kodi mwatopa ndikuyenda mozungulira nthawi zonse? Momwe kusinkhasinkha kumangiranso ubongo
kudzoza: Kuzama ndi kusiyanasiyana kwa kusinkhasinkha komwe kumakhudza ubongo wathu kungapereke kudzoza kwakuya kutikhazikitse panjira ya Kulingalira ndi kukhala wozindikira.
Kuzindikira kuti tili ndi mphamvu zosinthira bwino kapangidwe kake ndi magwiridwe antchito a ubongo wathu ndizolimbikitsa kwambiri.
Phindu lamalingaliro: kukhala anzeru ndi kumva chimwemwe, zimene anthu ambiri amafuna.
Ubongo wamunthu ndiye makina ovuta kwambiri m'chilengedwe chonse 🙂
ndipo dera lalikulu kwambiri lomwe silinadziwike padziko lapansi lili pakati pa makutu athu awiri 🙂
Momwe kusinkhasinkha kumasinthira ubongo
Nthawi zambiri athu amakhala maganizo osati mu zomwe tikuchita - kapena takhazikika m'malingaliro athu, sitingathe kuzimitsa ngakhale titafuna.
Kusinkhasinkha kumathandizira kukhala omasuka, kukhazika mtima pansi komanso kukhala pano ndi pano Tsopano kukhala ndi moyo - ngakhale mosalekeza!
Chifukwa kusinkhasinkha nthawi zonse kumasintha ubongo, malinga ndi zomwe katswiri wa zamaganizo ndi ubongo Dr. Britta Hölzel anazindikira.
Izi zimapangitsa kuti zikhale zosavuta kuthana ndi kupsinjika maganizo, kukhumudwa, kusokonezeka maganizo komanso kupweteka anthu kukhala wachifundo kwambiri.
Dr. Britta Hölzel “Kusinkhasinkha kumatithandiza wokondwa kwambiri ndi kukhala ndi moyo wokhutiritsa,” akutero katswiri wa zamaganizo Dr. Britta Hölzel ndi wokhutiritsa.
Adapeza paulendo wopita ku India atamaliza maphunziro ake kusekondale yoga ndi kusinkhasinkha kwa iwo okha; Kuyambira pamenepo, mutuwu sunamulole kupita.
Amasinkhasinkha tsiku ndi tsiku ndikuphunzira momwe asayansi Kusinkhasinkha pa ubongo wa munthu ntchito.
Cholinga chanu: chotsani kusinkhasinkha kuchokera pa zofukiza ndi ngodya za esoteric ndikutsimikizira mwasayansi zotsatira zabwino ndi umboni wolimba.
Britta Hölzel amakhala ku Munich ndipo ali ndi "Center for kulingalira” anayambitsa.
Malangizo a Link:
Mindfulness-Based Stress Reduction MBSR ndi ndondomeko yoyang'anira kupsinjika yofufuza mwasayansi yomwe idapangidwa mzaka za m'ma 1970 ndi katswiri wa sayansi ya ma cell a Jon Kabat-Zinn.
Chidulechi chikuyimira Mindfulness-Based Stress Reduction kuchepetsa nkhawa.
Webusaiti ya bungwe la MBSR-MBCT imapereka zambiri za lingaliroli ndipo imapereka mwayi wofufuza maphunziro ndi aphunzitsi oyenerera. http://www.mbsr-verband.de
Kusamala pasukulu Vera Kaltwasser ndi mphunzitsi pasukulu yasekondale ku Frankfurt komanso mphunzitsi wa QiGong ndi Mindfulness-Based kupanikizika kuchepetsa (MBSR).
Wapanga lingaliro lomwe kuchita masewera olimbitsa thupi kumatha kuphatikizidwa ndi moyo watsiku ndi tsiku wa kusukulu.
Zambiri za izi ndi maulalo enanso zitha kupezeka patsamba lawo loyambira. http://www.vera-kaltwasser.de
Mindfulness ku Munich Center for Mindfulness ndi gulu la atsogoleri ozindikira ozindikira ndipo limapereka maphunziro ku Munich ndi madera ozungulira kuti akulitse chidwi ndi chifundo pamoyo watsiku ndi tsiku. http://www.center-for-mindfulness.de
Kusinkhasinkha ndikusintha: 10 zomverera zomwe zimatsagana ndi njira yanu
Ulendo wopita kudziko la kusinkhasinkha sikungochita chabe, ndi ulendo wodzipeza nokha Maganizo, munthu payekha komanso mphamvu zopanda malire za ubongo wa munthu.
Njira yosinthira mkatiyi nthawi zambiri imalumikizidwa ndi malingaliro osiyanasiyana komanso kuzindikira komwe kumapangitsa kumvetsetsa kwathu komanso zomwe timakumana nazo tokha komanso dziko lotizungulira. sintha mungathe.
Mu positi iyi, tikuwunika malingaliro khumi omwe angakutsatireni paulendo wanu wosinkhasinkha ndikuwonjezera kuzindikira kwanu kulumikizana kozama pakati pa kusinkhasinkha ndi kusintha.
- Kudzilamulira: Kuzindikira kuti mwadutsamo Kusinkhasinkha kumagwira ntchito imatha kukhudza kapangidwe kake ndi kachitidwe ka ubongo wanu, kumalimbitsa malingaliro anu odzilamulira ndi kudzilamulira.
- Chete: Kusinkhasinkha kungakuthandizeni kukwaniritsa dziko mtendere wamumtima ndi kukwaniritsa bata, zomwe zimakupangitsani kukhala olimba kupsinjika ndi zovuta.
- kulingalira: Chizoloŵezi cha kusinkhasinkha chimalimbikitsa kulingalira - luso lokhalapo ndi kukhala tcheru panthawi ino. Izi zitha kukuthandizani, anu Leben kukhala ozindikira komanso kukwaniritsidwa.
- Chidwi: Kudziwa kusintha kwa minyewa komwe kungabweretsedwe ndi kusinkhasinkha kumayambitsa chidwi komanso chidwi ndi mchitidwe wakalewu.
- Kuleza mtima: Kusinkhasinkha ndi njira ndipo kusintha kwa ubongo sikungochitika mwadzidzidzi. Kuyeserera kumakuphunzitsani kuleza mtima ndi kulimbikira.
- Chiyembekezo: Kuthekera kwaubongo kwa neuroplasticity - kusintha ndikusintha - kumapereka chiyembekezo. Sitinachedwe kupanga masinthidwe abwino m'moyo wanu ndi malingaliro anu.
- Kukhutitsidwa: M’kupita kwa nthaŵi, kusinkhasinkha nthaŵi zonse kungachititse munthu kukhala wosangalala komanso kukhala ndi moyo wabwino.
- Kusilira: Kutha kwaubongo wamunthu kusintha ndikukula kudzera m'zochita monga kusinkhasinkha ndizomwe zimadabwitsa komanso zodabwitsa.
- Chidziwitso: Kupyolera mukuchita kusinkhasinkha mukhoza kuzindikira mozama za umunthu wanu wamkati ndi malingaliro anu. Izi zimakuthandizani kuti muzindikire zizolowezi zolepheretsa ndikupanga kusintha kwabwino.
- kuyamikira: Zotsatira zabwino za kusinkhasinkha pa ubongo ndi kukhala ndi thanzi labwino zingathe kubweretsa chisangalalo chakuya cha chizoloŵezi chosavuta koma champhamvu ichi.
FAQ: Mafunso omwe amafunsidwa kawirikawiri okhudza kusinkhasinkha ndi kusintha kwa ubongo
Kodi ndiyenera kusinkhasinkha mpaka liti tsiku lililonse kuti ndiwone ubwino wake?
Yankho likhoza kusiyana pakati pa munthu ndi munthu, koma kafukufuku wambiri amasonyeza kuti mphindi 15-20 zokha zosinkhasinkha za tsiku ndi tsiku zimatha kukhala ndi zotsatira zabwino. Chofunika kwambiri ndi chizolowezi chokhazikika.
Ndi kusinkhasinkha kotani komwe kuli kwabwino kwambiri pakusintha kapangidwe kaubongo?
Pali mitundu yosiyanasiyana ya kusinkhasinkha, kuphatikiza kusinkhasinkha, kusinkhasinkha kopitilira muyeso, kusinkhasinkha motsogozedwa, ndi zina. Palibe njira "yabwino", monga zotsatira za kusinkhasinkha nthawi zambiri zimakhala payekha. Komabe, maphunziro ambiri akuwonetsa zotsatira zabwino za kusinkhasinkha kozikidwa pamalingaliro paubongo.
Kodi ndingayembekezere kusintha kwaubongo wanga mwachangu bwanji posinkhasinkha?
Kusintha kwa kapangidwe ka ubongo kudzera mu kusinkhasinkha nthawi zambiri kumakhala kusintha kwanthawi yayitali ndipo sizichitika mwadzidzidzi. Komabe, kafukufuku wina akuwonetsa kuti zotsatira zabwino pakugwira ntchito kwa ubongo zimatha kuchitika pakadutsa milungu ingapo yakusinkhasinkha pafupipafupi. Ndikofunika kukhala oleza mtima ndikuyang'ana ndondomeko ndi machitidwe, osati zotsatira.
Kodi ndi zizindikiro zoyamba ziti zomwe kusinkhasinkha kumasintha ubongo wanga?
Izi zitha kukhala zosiyana, koma anthu ena amawonetsa chidwi komanso kukhazikika, kuchuluka kwamalingaliro, kuchepetsa nkhawa komanso kukhala ndi moyo wabwino komanso kukhutira ngati zizindikiro zoyambirira.
Kodi pali zowopsa kapena zoyipa zilizonse zogwiritsa ntchito kusinkhasinkha kusintha ubongo wanu?
Kaŵirikaŵiri kusinkhasinkha kumawonedwa kukhala kotetezereka ndi kopindulitsa. Komabe, ndikofunikira kuti anthu omwe ali ndi matenda ena amisala, monga PTSD kapena kupsinjika maganizo kwambiri, afunsane ndi dokotala wawo kapena wothandizira asanayambe kusinkhasinkha. Nthawi zina, kusinkhasinkha kungabweretse malingaliro ovuta kapena kukumbukira, ndipo anthuwa angafune kusinkhasinkha motsogozedwa ndi akatswiri.
Kutsiliza - Momwe kusinkhasinkha kumangiranso ubongo
Ndizosangalatsa momwe izo onse Mchitidwe wosinkhasinkha ukhoza kukhala ndi zotsatira zozama pa kumvetsa kwathu kwamakono kwa ubongo.
Sayansi ikungoyamba kumene kupeza ndi kumvetsetsa zotsatira zambiri za kusinkhasinkha.
Komabe, zomwe zikuwonekera kale ndikuti kupyolera mu kusinkhasinkha nthawi zonse sitingangowonjezera ubwino wathu, komanso kusintha kwenikweni mapangidwe ndi ntchito za ubongo wathu.
Kusinkhasinkha kumapereka njira yamphamvu yowongolera malingaliro athu komanso ... thanzi lakuthupi kukopa zabwino.
Ndiye bwanji osatero heute kuyamba kuyeserera? Ubongo wanu udzakuthokozani.
