Yakapedzisira kugadziridzwa musi waNyamavhuvhu 4, 2023 na Roger Kaufman
Izvo Zvinoshamisa zveKufungisisa: Iyo Inovaka Patsva Huropi
Sokufungisisa inovakazve uropi - kufungisisa kwakave nenzvimbo yakasimba mutsika nezvitendero zvakawanda kwezviuru zvemakore.
Nhasi, tsika iyi yakave zvakare yakasimbiswa munharaunda dzekuMadokero sechikamu chakakosha chehutano hwemunhu uye manejimendi ekudzvinyirira.
Asi chii chaizvo chinoitika muuropi hwedu patinofungisisa? Inoshanda sei Kufungisisa pamusoro pemaitiro uye kushanda kwehuropi hwedu? Ngationgororei izvi pamwe chete.
Neuroscience yakaita kufambira mberi kunoshamisa mumakumi emakore achangopfuura, ichitipa kunzwisisa kwakadzama kwemhedzisiro ye Kufungisisa pauropi dzosa.
Kuburikidza nekushandiswa kwemazuva ano imaging procedures Kufanana nemagineti resonance imaging (MRI), vaongorori vakaratidza kuti kufungisisa kunogona kunyatso shandura chimiro chehuropi - maitiro anonzi neuroplasticity.
Neuroplasticity uye kufungisisa | Kufungisisa kunovakazve uropi
Neuroplasticity inoreva kugona kweuropi kuchinja nekufamba kwenguva kushandura hupenyu uye kurongazve.
Uropi hahuna kuoma, asi hwakafanana nemhasuru inochinja, inochinjika. Nemunhu wese Zvakaitika, chokwadi chese chinodzidzwa kana hunyanzvi hunoitwa, tinoumba uye tinoshandura uropi hwedu.
kufungisisa, kunyanya kufunga-kwakavakirwa kufungisisa, kunoratidzika kubatanidza uye kukurudzira iyi neuroplasticity munzira dzakananga. Haikwanise kungoshandura chimiro cheuropi, asiwo basa rayo pesvedzera zvakanaka.
Kuchinja kwehutano hwehuropi | Kufungisisa kunovakazve uropi
Zvidzidzo zvakaratidza kuti kufungisisa nguva dzose kunoderedza density ye grey nyaya inogona kuwedzera mune dzimwe nzvimbo dzehuropi.
Imwe yenzvimbo idzi i prefrontal cortex, iyo inobata mabasa epamusoro ekunzwisisa akadai sekuita sarudzo, kugadzirisa matambudziko uye kudzora manzwiro.
Kune vafungidziri venguva refu, nzvimbo iyi inowanzova denser uye yakasimba networked.
Mumwe chinja inoitika muhippocampus, nzvimbo yehuropi inoita basa rakakosha mukurangarira nekudzidza.
Zvakare, zvidzidzo zvakawana kuwedzera kwegrey nyaya muvanhu vanofungisisa nguva dzose.
Kuchinja mukushanda kwehuropi
Asi kwete chimiro chete, uyewo basa Uropi hunopesvedzerwa nokufungisisa.
Zvidzidzo zvinoratidza kuti kufungisisa kunogona kuderedza chiitiko muamygdala, nzvimbo yeuropi yakabatana zvakanyanya nemhinduro dzemanzwiro.
Izvi zvinogona kutsanangura kuti sei kufungisisa kuchibatsira kubvisa kushushikana uye kukurudzira kugadzikana mupfungwa.
Pamusoro pezvo, kufungisisa kunoita sekusimbisa kubatana pakati penzvimbo dzakasiyana dzehuropi, zvichikonzera kuvandudzwa mano okunzwisisa uye kuwedzera kutarisisa.
Wakaneta nekugara uchitenderera mumadenderedzwa here? Kufungisisa kunovakazve uropi
kurudziro: Kudzika nekusiyana-siyana kwemhedzisiro yekufungisisa pahuropi hwedu kunogona kupa kurudziro yakadzama kutiisa munzira ye Kungwarira uye nekuziva.
Kuziva kuti isu tine simba rekushandura zvakanaka chimiro nekushanda kwehuropi hwedu kunokurudzira zvechokwadi.
Kubatsira mupfungwa: kuva akangwara uye kunzwa kufara, izvo vanhu vakawanda vanoda.
Uropi hwemunhu ndiwo muchina wakaomesesa mune zvakasikwa 🙂
uye nzvimbo huru kwazvo isina kuwanikwa pasirese iri pakati penzeve dzedu mbiri 🙂
Kufungisisa kunogadzirisa sei uropi
Kazhinji ndezvedu pfungwa kwete mune zvatiri kuita - kana isu takanamira mumifungo mikuru, hatigone kudzima kunyangwe tichida.
Kufungisisa kunobatsira kuve wakasununguka, kudzikamisa pfungwa uye kuve muno uye ikozvino Zvino kurarama - kunyange kuramba!
Nokuti kufungisisa nguva dzose kunoshandura uropi, maererano nenyanzvi yepfungwa uye muongorori wepfungwa Dr. Britta Hölzel akazviziva.
Izvi zvinoita kuti zvive nyore kubata nekushushikana, kushushikana, kusagadzikana kwekushushikana uye kunyangwe kurwadziwa vanhu wedzera kunzwira tsitsi.
dr Britta Hölzel “Kufungisisa kunotibatsira kufara uye rarama hupenyu hunogutsa ”, iyo nyanzvi yezvepfungwa Dr. Britta Hölzel anogutsikana.
Parwendo rwokuenda kuIndia apedza chikoro chesekondari, akawana yoga uye kufungisisa nokuda kwavo; kubva ipapo musoro wacho hauna kumurega achienda.
Anofungisisa zuva nezuva uye, semusayendisiti, anoongorora kuti sei Kufungisisa pamusoro pehuropi hwemunhu anoshanda.
Chinangwa chako: tora kufungisisa kubva murusenzi uye esoteric kona uye nesainzi ratidza izvo zvakanaka mhedzisiro nehumbowo hwakasimba.
Britta Hölzel anogara muMunich uye ane “Center for Kunzwisisa” akatanga.
Link Tips:
Mindfulness-Based Stress Reduction MBSR chirongwa chesainzi chekudzora kushushikana chakagadzirwa mu1970s nemolecular biologist Jon Kabat-Zinn.
Acronym inomirira kuti Mindfulness-Based Stress Reduction kuderedza kushushikana.
Webhusaiti yemubatanidzwa weMBSR-MBCT inopa ruzivo nezve iyo pfungwa uye inopa mukana wekutsvaga makosi uye vadzidzisi vanokwanisa. http://www.mbsr-verband.de
Kungwara kuchikoro Vera Kaltwasser mudzidzisi pachikoro chesekondari muFrankfurt uye mudzidzisi weQiGong uye Kufunga-Kubva pamwoyo. kushushikana Kuderedza (MBSR).
Akagadzira pfungwa iyo kurovedza pfungwa kunogona kubatanidzwa muhupenyu hwezuva nezuva hwechikoro.
Ruzivo nezve izvi uye mamwe malink anogona kuwanikwa pane yavo peji rekutanga. http://www.vera-kaltwasser.de
Mindfulness muMunich Iyo Center for Mindfulness itiweki yevanozivikanwa vatungamiriri vekosi yehungwaru uye inopa makosi muMunich nenzvimbo yakatenderedza kukudziridza kungwarira uye tsitsi muhupenyu hwemazuva ese. http://www.center-for-mindfulness.de
Kufungisisa uye shanduko: 10 manzwiro anoperekedza nzira yako
Rwendo rwekupinda munyika yekufungisisa rwunopfuura muitiro, rwendo rwekuzviwanira wega Manzwiro, munhu pachake uye simba risingaperi reuropi hwemunhu.
Iyi nzira yeshanduko yemukati inowanzobatanidzwa neakasiyana manzwiro uye nzwisiso inogadzira zvakanyanya kunzwisisa kwedu uye ruzivo rwedu uye nenyika yakatitenderedza. chinja anogona.
Mune ino positi, tinoongorora gumi manzwiro anogona kuperekedza iwe parwendo rwako rwekufungisisa uye kuwedzera ruzivo rwako rwekubatana kwakadzama pakati pekufungisisa uye shanduko.
- Kuzvisarudzira: Kuziva kuti wapfuura Kufungisisa kunoshanda inogona kukanganisa maumbirwo nemashandiro europi hwako, inosimbisa pfungwa yako yekuzvisarudzira uye kutonga.
- Nyarara: Kufungisisa kunogona kukubatsira iwe kuwana nyika rugare rwomukati uye kuwana runyararo, izvo zvinoita kuti iwe uwedzere kusimba kushushikana nematambudziko.
- kungwarira: Tsika yekufungisisa inokurudzira kufunga - kugona kuvepo uye kusvinura panguva ino. Izvi zvinogona kukubatsira iwe, wako Leben kuti uwedzere kuziva uye kugutsikana.
- Kuda kuziva: Kuziva shanduko yetsinga dzinogona kuunzwa nekufungisisa kunomutsa kuda kuziva uye kufarira mune iyi tsika yekare.
- Patience: Kufungisisa inzira uye shanduko muuropi haiitike kamwe kamwe. Kudzidzira kunokudzidzisa moyo murefu uye kutsungirira.
- Tariro: Huropi hwekugona neuroplasticity - kuchinja uye kugadzirisa - inopa tariro. Hazvina kumbononoka kuita shanduko dzakanaka muhupenyu hwako nepfungwa.
- Kugutsikana: Nokufamba kwenguva, kudzidzira nguva dzose kufungisisa kunogona kutungamirira kumanzwiro akawedzerwa ekugutsikana uye kugara zvakanaka.
- Kuyemura: Kugona kwehuropi hwemunhu kushanduka nekukura kuburikidza nemaitiro akaita sekufungisisa manyuko ekuyemura nekushamisika.
- Insight: Kuburikidza nekudzidzira kwekufungisisa unogona kuwana nzwisiso yakadzama mukati mako nemukati memaitiro ako ekufunga. Izvi zvinokutendera kuti uone kukanganisa maitiro uye kuita shanduko dzakanaka.
- kutenda: Kufungisisa kunobatsira pahuropi uye kugara zvakanaka kunogona kuunza pfungwa yakadzama yekutenda nekuda kwemaitiro akareruka asi ane simba.
FAQ: Mibvunzo inowanzo bvunzwa nezve kufungisisa uye kuchinja kwehuropi
Ndinofanira kufungisisa kwenguva yakareba sei zuva rega rega kuti ndione mabhenefiti?
Mhinduro inogona kusiyana kubva kumunhu kuenda kumunhu, asi zvidzidzo zvakawanda zvinoratidza kuti maminetsi gumi nemashanu kusvika makumi maviri ekufungisisa zuva nezuva anogona kuve nemhedzisiro yakanaka. Chinonyanya kukosha ndechekugara uchidzidzira.
Ndeupi rudzi rwekufungisisa rwakanakira kushandura chimiro chehuropi?
Kune marudzi mazhinji akasiyana ekufungisisa, anosanganisira kufungisisa kwepfungwa, kufungisisa kwepamusoro, kufungisisa kunotungamirwa, nezvimwe. Iko hakuna "yakanakisa" nzira, sezvo mhedzisiro yekufungisisa inowanzova yega. Zvakadaro, zvidzidzo zvakawanda zvinoratidza mhedzisiro yakanaka yekufunga-kwakavakirwa kufungisisa maitiro pahuropi.
Ndinokurumidza sei kutarisira shanduko muuropi hwangu kuburikidza nekufungisisa?
Shanduko muchimiro chehuropi kuburikidza nekufungisisa kazhinji shanduko dzenguva refu uye hazviitike nehusiku humwe. Zvisinei, zvimwe zvidzidzo zvinoratidza kuti migumisiro yakanaka pakushanda kwehuropi inogona kuitika mushure memavhiki mashomanana ekufungisisa nguva dzose. Zvakakosha kuva nemoyo murefu uye kuisa pfungwa pamaitiro uye maitiro, kwete mugumisiro.
Ndezvipi zviratidzo zvekutanga zvekuti kufungisisa kuri kuchinja uropi hwangu?
Izvi zvinogona kusiyana, asi vamwe vanhu vanorondedzera kunatsiridza kutarisisa uye kuisa pfungwa pazviri, kuwedzera manzwiro ekudzikama, kuderedzwa kushushikana uye kuvandudzwa kwekugara uye kugutsikana sezviratidzo zvekutanga.
Pane here njodzi kana kuipa pakushandisa kufungisisa kushandura uropi hwako?
Kufungisisa kunowanzoonekwa kwakachengeteka uye kunobatsira. Zvisinei, zvakakosha kuti vanhu vane zvimwe zvirwere zvepfungwa, zvakadai sePTSD kana kuora mwoyo kwakanyanya, vaone chiremba wavo kana murapi vasati vatanga tsika yekufungisisa. Mune zvimwe zviitiko, kufungisisa kunogona kuunza manzwiro akaoma kana ndangariro, uye vanhu ava vangada kufungisisa vachitungamirirwa nenyanzvi.
Mhedziso - Kufungisisa kunovaka sei uropi
Zvinonakidza sei izvozvo kumusoro Tsika yekufungisisa inogona kuva nemhedzisiro yakakura pakunzwisisa kwedu kwemazuva ano kwehuropi.
Sayenzi ichangotanga kuwana uye kunzwisisa zvakawanda zvinokonzerwa nekufungisisa.
Zvisinei, izvo zvatove pachena ndezvekuti kuburikidza nekufungisisa nguva dzose hatigoni kungovandudza hutano hwedu, asiwo kunyatsoshandura chimiro uye basa rehuropi hwedu.
Kufungisisa kunopa nzira ine simba yekuvandudza zvese pfungwa dzedu uye ... utano hwomuviri kupesvedzera zvakanaka.
Saka sei kwete ikozvino Heute kutanga kudzidzira? Uropi hwako huchakutenda.
