Igqityelwe ukuhlaziya ngo-Agasti 4, 2023 ngu URoger Kaufman
Imimangaliso yokucamngca: indlela eyakha ngayo ubuchopho
Njengokucamngca yakha kwakhona ingqondo - ukucamngca kunendawo eqinileyo kwiinkcubeko ezininzi kunye neenkolo amawaka eminyaka.
Namhlanje, le nkqubo iye yasekwa kuluntu lwaseNtshona njengenxalenye ebalulekileyo yokhathalelo lwempilo lomntu kunye nokulawula uxinzelelo.
Kodwa kwenzeka ntoni kanye kanye engqondweni yethu xa sicamngca? Isebenza njani Ukucamngca ngesakhiwo kunye nokusebenza kwengqondo yethu? Makhe sihlolisise oku kunye.
I-Neuroscience yenze inkqubela phambili ephawulekayo kumashumi eminyaka akutshanje, isinika ukuqonda okunzulu ngemiphumo Ukucamngca ngengqondo Yenza.
Ngokusetyenziswa kwezi mini iinkqubo zemifanekiso Njengomfanekiso wemagnetic resonance imaging (MRI), abaphandi babonise ukuba ukucamngca kunokutshintsha ngokwenene ukwakheka kwengqondo- inkqubo ebizwa ngokuba yi-neuroplasticity.
Neuroplasticity kunye nokucamngca | Ukucamngca kuyakha njani ingqondo
I-Neuroplasticity ibhekisa kumandla engqondo okutshintsha ngokuhamba kwexesha ukutshintsha ubomi kwaye ulungelelanise kwakhona.
Ingqondo ayiqinanga, kodwa ifana nezihlunu eziguqukayo nezibhetyebhetye. Nawo wonke umntu Amava, yonke into efundiweyo okanye ubuchule obusetyenzisiweyo, siyabumba kwaye sitshintshe ingqondo yethu.
ukucamngca, ngokukodwa ukucamngca okusekwe kwingqondo, kubonakala kuhlanganisa kunye nokukhuthaza le neuroplasticity ngeendlela ezithile. Ayinakutshintsha kuphela ukwakheka kwengqondo, kodwa kunye nomsebenzi wayo impembelelo entle.
Utshintsho kwisakhiwo sobuchopho | Ukucamngca kuyakha njani ingqondo
Uphononongo lubonise ukuba ukucamngca rhoqo kunciphisa ukuxinana kwe into engwevu inokonyuka kwimimandla ethile yobuchopho.
Enye yale mimandla yi i-cortex yangaphambili, enoxanduva lwemisebenzi ephezulu yokuqonda efana nokwenza izigqibo, ukusonjululwa kwengxaki kunye nokulawulwa ngokweemvakalelo.
Kwabacamngca bexesha elide, le ndawo ihlala ixinene kwaye starker inethwekhi.
Omnye utshintsho yenzeka kwihippocampus, indawo yengqondo edlala indima ephambili kwinkumbulo nasekufundeni.
Kwakhona, izifundo zifumene ukwanda kwezinto ezingwevu kubantu abacamngca rhoqo.
Utshintsho ekusebenzeni kwengqondo
Kodwa hayi nje isakhiwo, kunye nomsebenzi Ubuchopho buphenjelelwa kukucamngca.
Uphononongo lubonisa ukuba ukucamngca kunokunciphisa umsebenzi kwi-amygdala, ummandla wobuchopho odityaniswe kakhulu neempendulo zeemvakalelo.
Oku kunokucacisa ukuba kutheni ukucamngca kunceda phelisa uxinzelelo kunye nokukhuthaza ukulingana ngokweemvakalelo.
Ukongeza, ukucamngca kubonakala kuqinisa unxibelelwano phakathi kwemimandla yobuchopho eyahlukeneyo, okukhokelela ekuphuculweni izakhono zokuqonda nokwandisa ingqalelo.
Ngaba udiniwe ukuhlala ujikeleza kwizangqa? Ukucamngca kuyakha njani ingqondo
Ukuphefumlelwa: Ubunzulu kunye nokwahluka kweziphumo zokucamngca kwingqondo yethu kunokusinika inkuthazo enzulu ukusibeka kwindlela Aktsamkeit kunye nokubakho kwengqondo.
Ukuqonda ukuba sinamandla okutshintsha ngokuqinisekileyo isakhiwo kunye nomsebenzi wobuchopho bethu kuyakhuthaza ngokwenene.
Iingenelo ngokweemvakalelo: ube smart kwaye uzive wonwabile, into efunwa ngabantu abaninzi.
Ingqondo yomntu ngoyena matshini unzima kwindalo yonke 🙂
kwaye eyona ndawo inkulu engekafunyanwa emhlabeni iphakathi kweendlebe zethu ezimbini 🙂
Ukucamngca kuyilungisa njani ingqondo
Ngokufuthi ezethu zinjalo ngokusebenzisa hayi kule nto siyenzayo - okanye sibambeke kwimijikelo yengqondo, asikwazi ukucima nokuba siyafuna.
Ukucamngca kunceda ukuba ukhululeke ngakumbi, ukuzola ingqondo kwaye apha kwaye Ngoku ukuphila - nokuba ngokuzingisa!
Ngenxa yokuba ukucamngca rhoqo kuyayitshintsha ingqondo, ngokutsho kwesazi ngengqondo kunye nomphandi wengqondo uGqr. UBritta Hölzel wafumanisa oko.
Oku kwenza kube lula ukumelana noxinzelelo, ukudakumba, ukuphazamiseka kokuxhalaba kunye neentlungu abantu yiba novelwano ngakumbi.
uGqr UBritta Hölzel “Ukucamngca kuyasinceda ndonwabe ngakumbi kwaye uphile ubomi obanelisayo”, apho isazi ngengqondo uGqr. UBritta Hölzel uyaqinisekisa.
Kuhambo oluya eIndiya emva kokuphumelela kwisikolo samabanga aphakamileyo, wafumanisa yoga kunye nokucamngca bona ngokwabo; ukususela ngoko isihloko asizange simvumele ukuba ahambe.
Ucamngca yonke imihla kwaye, njengesazinzulu, uphanda ukuba njani Ukucamngca ngengqondo yomntu enza.
Injongo yakho: thatha ukucamngca kwikona yesiqhumiso kunye ne-esoteric kwaye ungqine ngokwesayensi iziphumo ezilungileyo ngobungqina obuqinileyo.
UBritta Hölzel uhlala eMunich kwaye “uneZiko le ukuqonda” yaqalwa.
Iingcebiso zonxulumaniso:
I-Mindfulness-Based Based Stress Reduction MBSR yinkqubo yokulawulwa kwengcinezelo yophando lwezesayensi eyaphuhliswa kwi-1970 yi-biologist ye-molecular Jon Kabat-Zinn.
Isishunqulelo simele ukuNcitshiswa koxinzelelo oluSekwe kwiNgqondo ukunciphisa uxinzelelo.
Iwebhusayithi yombutho we-MBSR-MBCT ibonelela ngolwazi malunga nombono kwaye inika ithuba lokukhangela izifundo kunye nootitshala abaqeqeshiweyo. http://www.mbsr-verband.de
Ukunyamekela esikolweni uVera Kaltwasser ungumfundisi-ntsapho kwisikolo samabanga aphakamileyo eFrankfurt kunye nomqeqeshi weQiGong kunye noKusekwe kwiNgqondo. istres Ukunciphisa (MBSR).
Uye waphuhlisa ingqikelelo apho umthambo wokuthathela ingqalelo unokudityaniswa kubomi besikolo bemihla ngemihla.
Ulwazi malunga noku kunye namanye amakhonkco anokufumaneka kwiphepha labo lasekhaya. http://www.vera-kaltwasser.de
Ukuqiqa eMunich Iziko leNgqondo luthungelwano lweenkokheli zezifundo zokuqonda ezamkelweyo kwaye libonelela ngezifundo eMunich kunye nommandla ongqongileyo ukuhlakulela ingqondo kunye novelwano kubomi bemihla ngemihla. http://www.center-for-mindfulness.de
Ukucamngca kunye notshintsho: Iimvakalelo ezili-10 ezihamba kunye nendlela yakho
Uhambo oluya kwihlabathi lokucamngca lungaphezulu nje kokuziqhelanisa, luhambo lokuzifumanela ngokwakho Iimvakalelo, ubuqu kunye namandla angenasiphelo obuchopho bomntu.
Le ndlela yenguqu yangaphakathi ihlala inxulunyaniswa neentlobo ngeentlobo zeemvakalelo kunye nokuqonda okubumba ngokunzulu ukuqonda kwethu namava ethu kunye nehlabathi elisingqongileyo. tshintsha ngayo.
Kule post, sijonga iimvakalelo ezilishumi ezinokukukhapha kuhambo lwakho lokucamngca kwaye sonyuse ukuqonda kwakho ngonxibelelwano olunzulu phakathi kokucamngca kunye notshintsho.
- Ukuzikhethela: Ukuqonda ukuba ugqibile Ukucamngca kuyasebenza inokuchaphazela ukwakheka kunye nokusebenza kwengqondo yakho, yomeleza imvakalelo yakho yokuzikhethela kunye nokulawula.
- Zolile: Ukucamngca kunokukunceda ufezekise imeko uxolo lwangaphakathi kunye nokufezekisa ukuzola, okukwenza ukwazi ukumelana noxinzelelo kunye nemingeni.
- ukuqonda: Ukuziqhelanisa nokucamngca kukhuthaza ukucinga - ukukwazi ukubakho kunye nokuphaphama kulo mzuzu wangoku. Oku kunokukunceda, wakho impilo ukuba nokuqonda ngakumbi kunye nokuzaliseka.
- Umdla: Ukwazi utshintsho lwe-neurological olunokuthi luziswe kukucamngca kubangela umdla kunye nomdla kulo mkhuba wamandulo.
- Umonde: Ukucamngca yinkqubo kwaye utshintsho engqondweni alwenzeki ngokukhawuleza. Ukuziqhelanisa kukufundisa umonde nonyamezelo.
- Ithemba: Umthamo wengqondo we-neuroplasticity-ukutshintsha kwaye ulungelelanise-unika ithemba. Akukaze kube kudala kakhulu ukwenza utshintsho olulungileyo ebomini bakho kunye nengqondo yakho.
- Ukwaneliseka: Ngokuhamba kwexesha, ukuziqhelanisa rhoqo nokucamngca kunokukhokelela ekwandeni kweemvakalelo zokwaneliseka kunye nokuphila kakuhle.
- Ukuncoma: Amandla obuchopho bomntu okutshintsha kunye nokukhula ngeendlela ezinjengokucamngca ngumthombo wokuncoma kunye nommangaliso.
- Ukuqonda: Ngokuziqhelanisa nokucamngca unokufumana ukuqonda okunzulu ngaphakathi kwakho kunye neepatheni zakho zokucinga. Oku kukuvumela ukuba uchonge imikhwa yokuthintela kwaye wenze utshintsho oluhle.
- umbulelo: Iziphumo ezilungileyo zokucamngca kwingqondo kunye nokuphila kakuhle kunokuzisa imvakalelo enzulu yombulelo ngolu hlobo lulula kodwa lunamandla.
FAQ: Imibuzo ebuzwa rhoqo malunga nokucamngca kunye nokutshintsha kwengqondo
Kufuneka ndicamngce ixesha elingakanani yonke imihla ukuze ndibone izibonelelo?
Impendulo inokwahluka kumntu nomntu, kodwa uphando oluninzi lubonisa ukuba imizuzu eyi-15-20 yokucamngca imihla ngemihla ingaba nemiphumo emihle. Eyona nto ibalulekileyo kukuziqhelanisa rhoqo.
Loluphi uhlobo lokucamngca olulungele ukutshintsha ubume bobuchopho?
Kukho iintlobo ezininzi ezahlukeneyo zokucamngca, kubandakanya ukucamngca kwengqondo, ukucamngca okungaphaya kwengqondo, ukucamngca okukhokelwayo, kunye nokunye. Akukho ndlela "egqwesileyo", njengoko iziphumo zokucamngca zihlala zingumntu. Nangona kunjalo, uphando oluninzi lubonisa iziphumo ezilungileyo zokucamngca okusekwe kwingqondo kwingqondo.
Ndingalindela ngokukhawuleza kangakanani utshintsho kwingqondo yam ngokucamngca?
Utshintsho kwisakhiwo sobuchopho ngokucamngca ludla ngokuba lutshintsho lwexesha elide kwaye alwenzeki ngobusuku. Nangona kunjalo, ezinye izifundo zibonisa ukuba iziphumo ezilungileyo ekusebenzeni kwengqondo zingenzeka emva kweeveki ezimbalwa zokucamngca rhoqo. Kubalulekile ukuba ube nomonde kwaye ugxininise kwinkqubo kunye nokusebenza, kungekhona umphumo.
Zeziphi iimpawu zokuqala zokuba ukucamngca kuguqula ingqondo yam?
Oku kunokwahluka, kodwa abanye abantu babika ukuphuculwa kwengqwalasela kunye nokugxininiswa, ukunyuka kokulinganisela kweemvakalelo, ukunciphisa uxinzelelo kunye nokuphucula impilo kunye nokwaneliseka njengeempawu zokuqala.
Ngaba kukho imingcipheko okanye ukungalungi ekusebenziseni ukucamngca ukutshintsha ingqondo yakho?
Ukucamngca ngokuqhelekileyo kuthathwa njengokukhuselekileyo kwaye kuluncedo. Nangona kunjalo, kubalulekile ukuba abantu abanezigulo ezithile zengqondo, njenge-PTSD okanye ukudakumba okukhulu, badibane nogqirha wabo okanye ugqirha ngaphambi kokuba baqalise ukucamngca. Kwezinye iimeko, ukucamngca kunokuzisa iimvakalelo okanye iinkumbulo ezinzima, kwaye aba bantu banokufuna ukucamngca phantsi kokhokelo lobugcisa.
Isiphelo - Ukucamngca kuyakha njani ingqondo
Inika umdla indlela oko indala Ukuziqhelanisa nokucamngca kunokuba neziphumo ezinzulu ekuqondeni kwethu ingqondo yanamhlanje.
Inzululwazi isaqala ukufumanisa nokuqonda iziphumo ezininzi zokucamngca.
Nangona kunjalo, into esele icacile kukuba ngokucamngca rhoqo asikwazi ukuphucula impilo yethu kuphela, kodwa sitshintshe ngokoqobo isakhiwo kunye nomsebenzi wengqondo yethu.
Ukucamngca kunika indlela enamandla yokuphucula ingqondo yethu kunye... impilo yomzimba ukuba nempembelelo entle.
Kutheni ke ngoku heute qalisa ukuziqhelanisa? Ingqondo yakho iya kukubulela.
