Kusalongosoka: Kuyankha Kwakukondweretsa Kwambiri

Kusintha

Kusintha

Desensitization ndi chimodzi mwazinthu zambiri zomwe zasintha muubongo. Zosintha zina zingapo zazikulu muubongo zimaphatikizapo;

  1. Kusintha: Kukonzekera maulendo apamtima a Pavlovian okhudzana ndi kuledzera
  2. Kusasamala: Kufooka kwa maulendo oyendetsa magetsi.
  3. Malo osokoneza maganizo osayenerera - Kupsinjika mtima kumatha kuyambitsa kubwerera m'mbuyo
Dopamine

Dopamine ya neurotransmitter ndiyo mpweya umene umapatsa mphoto zowonjezera, ndipo zimayambitsa zolimbikitsa, mphotho, zikhumbo, zilakolako, ndi zoona, libido ndi erections. Mlingo wa chizindikiro cha dopamine umagwirizanitsa ndi kukondweretsedwa mwa maphunziro aumunthu. Dopamine ndi mtsogoleri wamkulu mu mphotho ndi chizoloŵezi, ndi chinsinsi chomvetsetsa deensitization.

Kuyankha kosangalatsa kosalekeza , kapena kuletsa kukhudzidwa ndi zinthu zina , ndi chimodzi mwa zinthu zambiri zomwe ubongo umasintha chifukwa cha chizolowezi. (Pali kusintha kwina kwa ubongo komwe kumakhudzana ndi chizolowezi komwe kumadziwika kuti "kukhudzidwa ndi zinthu zina." Nayi kufotokozera komwe kumasiyanitsa kusagwirizana ndi kukhudzidwa ndi zinthu zina). Mbali yaikulu ya thupi la kulephera kukhudzidwa ndi zinthu zina imaganiziridwa kuti ndi kuchepa kwa dopamine ndi opioid signaling.

Zomwe zimayambitsa kukana

Kutsimikiza kumawoneka ngati chifukwa cha zinthu zingapo, kuphatikizapo:

  1. Zimachepa muzipatala za dopamine. Kafukufuku ambiri amasonyeza kuti a kuchepa kwa dopamine D2 receptors, zomwe zimatanthauza kuchepa kwambiri kwa dopamine, zomwe zimachititsa kuti chizoloŵezi chochepetsera chisamaliro chochepa chikhale chosamvetsetseka ku zochitika zomwe zimapindulitsa.
  2. Amachepetsa muyeso ya baseline (tonic) ya dopamine. Kuchepetsa ma dopamine kumasiya munthu "wanjala" wokonda kuchita zinthu zokulitsa dopamine / zinthu zamtundu uliwonse.
  3. Mphungu ya dopamine imayankha (phasic dopamine) ku mphotho yachibadwa. Dopamine kawirikawiri imadzera chifukwa cha ntchito zopindulitsa. Mukakhala mowa kwambiri ndi dopamine, zokhumba zanu zimakukakamizani kuti muzigwiritsa ntchito zolaula.
  4. Zimatsikira ku CRF-1 receptors, zomwe zimayambitsa kukweza ma dopamine mu striatum (okha amaphunzira ndi cocaine).
  5. Kuwonongeka kwa mphoto yoyera imvi nkhani, zomwe zikutanthawuza kutayika kwa odwala. Izi zikutanthawuza kukhala zochepa zogwirizanitsa mitsempha kapena synapses. A Kufufuza kwa 2014 pa ogwiritsa ntchito zolaula Zosakaniza zosaoneka bwino ndi zolaula zambiri.
  6. Kutha pang'ono Opioids kapena opioid receptors. Zotsatira zimakhala zosasangalatsa pang'ono komanso zosangalatsa zochepa zomwe zimakhala zopindulitsa.

Zonse ziwiri #2 ndi #3 zitha kukhala ndi dynorphin yowonjezereka yomwe imaletsa dopamine, komanso kufooketsa njira zina (glutamate) zotumizira mauthenga ku malo olandirira mphotho. Mwa kuyankhula kwina, kuchepetsa kukhudzidwa ndizovuta, ndipo pali zambiri zoti tiphunzire.

Nchiyani chimayambitsa deensitization?

Zambiri za chinthu chabwino.

Dopamine ndi komwe kumayambira. Ngati dopamine yakwera kwambiri kwa nthawi yayitali zimapangitsa kuti maselo amitsempha asamamve bwino. Ngati wina akupitiriza kufuula, mumatseka makutu anu. Maselo amitsempha omwe amatumiza dopamine akapitiliza kutulutsa dopamine, maselo amitsempha omwe amalandira amaphimba "makutu" awo pochepetsa ma dopamine (D2) receptors. (Onani: Volkow May Have Uncovered Yankho la Kuledzera .)

Njira yotsimikiza
  • Ndondomeko yowonongeka ikhoza kuyamba mofulumira, ngakhale ndi mphoto zachilengedwe monga chakudya chopanda kanthu. Zimangotuluka mwamsanga zimadalira kukula kwa ntchito komanso chiopsezo cha ubongo.
  • Zili bwanji zopitilira muyeso Zimatsimikizika ndi kusintha kwa ubongo - osati ndi machitidwe akunja, monga kuchuluka kwa mankhwala omwe amagwiritsidwa ntchito, zopatsa mphamvu, kapena nthawi yomwe mumawonera zolaula. Palibe anthu awiri ofanana.
  • Mankhwala osaneneka a dopamine sali oyenera kuti asokonezeke. Kusuta fodya kumawonjezera anthu ochuluka kwambiri kuposa ogwiritsira ntchito cocaine, ngakhale kuti cocaine imapangitsa kuphulika kwakukulu kwa magazi. Mabala ang'onoang'ono a dopamine angaphunzitse ubongo bwino kwambiri kuposa zochepa, zovuta kwambiri.
  • Ngakhale kuti ma dopamine amafunika kupitilizidwa kuti awonongeke. Yerekezerani kudya kwambiri ndi kukhala ochepa kwambiri kusuta fodya. Zonsezi zimapangitsa kuti asamawononge dopamine receptors, koma nthawi yocheperapo imatha kudya kusiyana ndi kunyada.
  • Kupitilira njira zothetsera kukhudzika kwachilengedwe kumatha kukhala chinthu chofunikira kwambiri momwe othandizira achilengedwe amathandizira kukhumudwitsa. Anthu ogwiritsa ntchito zolaula mopitirira muyeso amanyalanyaza zisonyezo za 'kuyimitsa', kapena molondola ubongo wawo womwe sukhalanso ndi "chisangalalo," chifukwa chake amapitiliza kudya (onani - Amuna: Kodi Kuthamangitsidwa Kwafupipafupi Chifukwa Chakudya?)
Kukakamira ndi kulolerana

Kutaya chidwi ndi komwe kumayambitsa kulolerana , komwe kumafunika kulimbikira kwambiri kuti munthu asangalale ndi "kusangalala komweko." Ogwiritsa ntchito zolaula nthawi zambiri amakula kukhala mitundu yatsopano ngati njira yowonjezera dopamine yawo yocheperako. Zinthu zatsopano komanso zosayembekezereka (zosayembekezereka) zimawonjezera dopamine.

Iyi si nkhani yongoganizira za desensitivity, chifukwa kafukufuku waposachedwapa wa ubongo wa chizolowezi cha pa intaneti adayesa dopamine signaling mwa anthu omwe ali ndi vuto la intaneti. Aliyense anayeza mbali zosiyanasiyana za desensitivity ndipo adapeza kusiyana kwakukulu pakati pa anthu omwe ali ndi vuto la intaneti ndi olamulira. Mu kafukufuku #2, imati makamaka - " kuonera zolaula pa intaneti kapena mafilimu a akuluakulu ".

  1. Ochepetsa Dysamato Dopamine D2 Ovomerezeka Anthu Amene Ali ndi Internet Addiction (2011)
  2. Dopamine yotumiza Striatal yotumizira anthu omwe ali ndi Internet Addiction Disorder (2012)
  3. Zithunzi za PET zimasonyeza kuti ubongo umasintha pa vuto la masewera a intaneti (2014)
Kukakamira komanso zolaula

Mu kafukufukuyu wokhudza ogwiritsa ntchito zolaula - Kapangidwe ka Ubongo ndi Kulumikizana Kogwira Ntchito Kogwirizana ndi Kugwiritsa Ntchito Zithunzi Zolaula: Ubongo pa Zolaula (2014) - akatswiri ku Max Planck Institute ku Germany adapeza kuti maola ambiri pa sabata ndi zaka zambiri zowonera zolaula zimagwirizana ndi kuchepa kwa imvi m'magawo a mphotho zomwe zimakhudzidwa ndi chilimbikitso ndi kupanga zisankho. Kuchepa kwa imvi m'derali lokhudzana ndi mphotho kumatanthauza kulumikizana kochepa kwa mitsempha. Kuchepa kwa kulumikizana kwa mitsempha pano kumatanthauza kuchita zinthu mochedwa, kapena kuyankha mopanda chidwi. Ofufuzawo adatanthauzira izi ngati chizindikiro cha zotsatira za kuwonetsedwa kwa zolaula kwa nthawi yayitali.

  • Mlembi wamkulu Simone Kühn adati - "Izi zikutanthawuza kuti kuwonetsa zolaula nthawi zonse kumatulutsa mphoto yanu. "

Chidule : Pamene ma dopamine kapena ma opioid receptors achepa pambuyo polimbikitsidwa kwambiri, ubongo suyankha bwino, ndipo timamva kuti zosangalatsa sizitipatsa mphotho zambiri. Zimenezi zimatipangitsa kufunafuna kwambiri malingaliro okhutira—monga kufunafuna zinthu zogonana zopitirira muyeso, nthawi yayitali yolaula, kapena kuonera zolaula pafupipafupi—motero ubongo umavutika kwambiri.

Kusalongosoka motsutsana ndi chikhalidwe:

Kuzoloŵera ndi kuchepa kwakanthawi kapena kusiya kutulutsidwa kwa dopamine poyankha chinthu chimodzi. Iyi ndi njira yachibadwa ndipo imatha kusintha mphindi ndi mphindi. Kusamva bwino kumatanthauza kusintha kwa nthawi yayitali komwe kumakhudza kuchepa kwa chizindikiro cha dopamine ndi ma D2 receptors. Iyi ndi njira yoledzera ndipo ingatenge miyezi mpaka zaka kuti ikule, komanso nthawi yayitali kuti ibwerere m'mbuyo.

Mlingo wa dopamine umakwera tsiku lonse chifukwa cha chilichonse chomwe timapeza chopindulitsa, chatsopano, chosangalatsa, chosangalatsa, ngakhale chowopsa kapena chovutitsa. Uthenga waukulu wa dopamine ndi wakuti - " izi ndizofunikira, samalani, ndipo kumbukirani. "

Tiyeni tigwiritse ntchito kudya monga chitsanzo. Munthu akakhala ndi njala, dopamine imadzuka poyembekezera kuyamba kuluma kwa burger koyamba. Chakudya chamasana chikupitilira, dopamine amachepetsa ndipo timayamba kuzolowera. Palibe ma spike ena mu ma sign a dopamine amatanthauza kuti, "Ndakhala ndikwanira." Simungafunenso burger, koma ngati mungapatsidwe brownie wa chokoleti, ma spikes anu a dopamine, omwe amakulimbikitsani kuti musagwiritse ntchito njira zokhazikika ndikukhala ndi zina.

Chitsanzo china chingakhale kukupangitsani kuyang'ana zithunzi za ulendo wa mnzanu ku Grand Canyon. Mungalandire dopamine pang'ono ndi chithunzi chilichonse, koma mwamsanga mumayamba kuzolowera ndikupita ku chithunzi china. Zomwezo zingachitike mukadina zithunzi za Sport Illustrated swimsuit models. Mumakhala nthawi yayitali pa zithunzi zina (zozolowereka pang'onopang'ono), koma sizili choncho ndi zithunzi zina (zozolowereka mwachangu).

Ngati ndili ndi nkhawa sindifunikira kupewa zinthu zokweza dopamine?

Ili ndi funso lomveka popeza mphotho zonse zimagawana magawo ena aubongo. Mwachitsanzo, ngati ubongo wanu umasokonekera chifukwa chakumwa mowa mwauchidakwa kapena mankhwala osokoneza bongo a cocaine, mwayi wanu wosokonekera kwa erectile umachuluka ndipo libido imachepa. Izi zimatiuza kuti kulumikizana kwa maubongo kulipo. Komabe, zokumana nazo zimatidziwitsa kuti kumwa vinyo, kudya chokoleti ndi kugonana ndizosiyana, zomwe zikutanthauza kuti chilichonse chomwe chimakhudzidwa chimakhala ndi njira zapadera kuwonjezera pa zomwe zimachitika.

Kafukufuku waposachedwapa wapeza kuti kugonana kumayambitsa maselo a mitsempha omwewo m'malo operekera mphotho. Chodabwitsa n'chakuti cocaine ndi methamphetamine zimayambitsa maselo a mitsempha omwewo m'malo operekera mphotho monga momwe zimachitira ndi mphotho zogonana. Mosiyana ndi zimenezi, pali gawo laling'ono chabe la kugwirizana kwa mitsempha ndi maselo pakati pa meth ndi chakudya kapena madzi (mphoto zina zachilengedwe).

Kafukufuku wina adapeza kuti kutulutsa umuna m'makoswe aamuna kumatha kuchepetsa maselo amitsempha omwe amapanga dopamine. Chochitika chachizolowezichi chimatsanzira zotsatira za chizolowezi cha heroin pa maselo omwewa amitsempha a dopamine. Izi sizikutanthauza kuti kugonana ndi koipa. Zimangotiuza kuti mankhwala osokoneza bongo amalanda njira zomwezo zomwe zimatikakamiza kubwerera kuchipinda kuti tikasewere.

Mankhwala osokoneza bongo amabera mabwalo ogonana

Mwachidule, mankhwala osokoneza bongo monga meth ndi heroin ndi okopa chifukwa amalanda maselo enieni amitsempha ndi njira, zomwe zidasintha kuti zipangitse kugonana kukhala kokopa. Zosangalatsa zina zambiri sizitero. Chifukwa chake, "nkhani yodziwika bwino" yakuti " Chilichonse chimayambitsa dopamine. Golf kapena kuseka sizokopa, ndipo zingakhale zosiyana bwanji ndi zolaula za pa intaneti pankhani ya dopamine?" zimagwa.

Simungapewe zochitika zokulitsa dopamine, nanunso simuyenera kuchita. Zochita zatsiku ndi tsiku, ndipo mwina ngakhale mowa ndi mphika, siziyenera kubweretsa vuto. Zachidziwikire, zingakhale bwino ngati mutasiya mankhwala osokoneza bongo, kusuta fodya, tiyi kapena khofi ndikudya moyenera, koma amuna adachira akadapitabe apo ndi apo.

Ndi bwino kuchita zinthu zachilengedwe monga kupsompsonana, kukumbatirana, nyimbo, kuvina, kuchita masewera olimbitsa thupi, masewera olimbitsa thupi, chakudya chabwino, kucheza ndi anthu ena. Kupatula kuwonjezera dopamine, zochita zambirizi zimawonjezeranso kuchuluka kwa oxytocin. Oxytocin ndi yapadera chifukwa imayambitsa gawo la mphotho komanso imachepetsa chilakolako. Mfundo yofunika ndi iyi: Pewani zomwe zakupangitsani kukhala ndi vuto ili. Ndikupangira kuti muwerenge Mafunso Ofunsidwa Kawirikawiri: Ndi zinthu ziti zomwe ndiyenera kupewa ndikayambiranso?

Kodi ndingatani kuti ndifulumize kuchira?

Funso lofala kwambiri ndi lakuti: “Ndi chakudya kapena chowonjezera chiti chomwe chingafulumizitse kubwerera kwa ma dopamine receptors?” Chizolowezi chanu sichinayambike chifukwa cha kusowa kwa zakudya, kotero sichidzakonzedwa ndi chowonjezera. Ma dopamine receptors ndi mapuloteni opangidwa kuchokera ku ma amino acid omwewo omwe amapezeka m'maselo anu onse. Kuchepa kwa chidwi kumachitika chifukwa cha kukondoweza kwambiri, osati ma amino acid ochepa. Ngati angafune, maselo anu amitsempha amatha kumanganso ma dopamine receptors mumphindi zochepa.

Chofunika kwambiri, kukhudzika mtima kumakhudzana ndi maulalo angapo mu mphotho yomwe ikusinthidwa, zomwe zimabweretsa kutsika kwa dopamine (dopamine receptors & dopamine level). Mutha kukhala ndi mpweya wambiri (dopamine) mu thanki yanu, koma pampu yanu yamafuta yathyoledwa ndipo theka la mapulagi anu akusowa. Kuonjezera mafuta ambiri sikungathetse vuto lanu.

Nkhani zokhudza zakudya zomwe mungadye kuti muwonjezere kuchuluka kwa dopamine ndizopanda pake. Choyamba, L-tyrosine (yomwe nthawi zambiri imalimbikitsidwa) ndiye chinthu chomwe chimayambitsa dopamine (ndi mahomoni ena ofunikira). Imapezeka mosavuta muzakudya zachizolowezi. Chachiwiri, "zakudya zokhala ndi dopamine" sizili ndi phindu chifukwa dopamine siidutsa chotchinga cha magazi ndi ubongo. Izi zikutanthauza kuti zomwe mumayika m'mimba mwanu sizingathandize kukhazikika kwa kuchuluka kwa dopamine muubongo wanu. Chachitatu, komanso chofunika kwambiri, kuchepa kwa chidwi kumachitika makamaka chifukwa cha kuchepa kwa ma receptors a dopamine (D2) ndi kusintha kwa ma synapses. (Kuti mudziwe malingaliro a omwe akuchira onani Zowonjezera .)

Kubwezeretsa kwachilengedwe

Chomwe mungachite ndikuchita masewera olimbitsa thupi ndi kusinkhasinkha . Kuchita masewera olimbitsa thupi a aerobic ndi chinthu chimodzi chomwe chimawonjezera dopamine ndi dopamine receptors. Kuchita masewera olimbitsa thupi kumachepetsanso chilakolako ndikuchepetsa kukhumudwa . Kafukufuku wina akunena kuti kusinkhasinkha kumawonjezera dopamine ndi 65% . Kafukufuku wina adapeza kuti frontal cortex imvi yambiri mwa anthu omwe amasinkhasinkha kwa nthawi yayitali. Zizolowezi zimayambitsa kuchepa kwa frontal cortex imvi, zomwe zimagwirizanitsidwa ndi desensitization komanso dopamine yochepa zomwe zimapangitsa kuti zikhale ku frontal lobes. Less imvi matter imatchedwa hypofrontality , ndipo imagwirizana ndi kusalamulira bwino kwa impulse.

[Masiku 27 opanda PMO] "Nawa kusintha komwe kwabwera m'moyo wanga kuchokera ku njira ya "kuyambiranso": Zotsatira zake ndi zenizeni 100% komanso zomveka, ndipo zimafalikira mbali zonse za moyo wanga. Popanda PMO zombifying trance, ndakhala womasuka kwambiri pakhungu langa, ndipo zikuwoneka kuti zathandiza kwambiri pochita zinthu ndi amuna kapena akazi. Ndimasangalalanso chifukwa anthu ambiri aona zotsatira zomwezo: kukopa akazi kwambiri m'njira zobisika, komanso chilakolako chowerenga ndikupereka mayankho ku zizindikiro zawo. Komanso chilakolako chofuna kucheza ndi anthu ena, komanso kudzidalira kwatsopano. Izi si zotsatira za placebo, ndipo kwa okayikira; njira yokhayo yokhutiritsira ndikuyesera. Mudzaona."