Unwiring & Rewing Ubongo Wanu: Kuzindikira komanso Kusachita Zinthu Zosayenera

Kuyamba kwa neuroplasticity

Zida zochepa zomwe zikuthandizireni kumvetsetsa momwe mukumanganso ubongo wanu:

• Ubongo Wachibaya: Ndi Chiyani? by Neuroscience kwa Kids
• Norman Doidge, MD pa Zithunzi zolaula komanso matenda a mtima kuchokera m'buku logulitsidwa kwambiri "Ubongo Womwe Umasintha"
• Kufufuza kafukufuku ndi mutu wa NIDA, Nora Volkow, wokhutiritsa, kukhudzika mtima komanso kudzikonda
• Njira Zothana ndi Flashbacks ndi Kukhumba

Kupindula ndi kusadziletsa kumatanthawuza ubongo kapena ubongo wa ubongo. Matenda a ubongo ndi umoyo wonse wa ubongo wokonzanso ndondomeko za neural zochitika zatsopano. Kutsekula m'mimba sikukhala ndi mtundu umodzi wa ubongo wosinthika, koma kumaphatikizapo njira zingapo zosiyanasiyana zomwe zimachitika mmoyo wa munthu payekha. Pulasitiki ya Brian imapezeka pamagulu angapo ndipo imaphatikizapo (koma siiyikomwe):

• Zowonjezera kapena kuchepetsedwa kwa mkaka wa myelin (nkhani yoyera): Kuphimba mitsempha ya mitsempha kuti iwonjezeke mofulumira kwambiri.
• Zowonjezera kapena kuchepa kwa chiwerengero cha operekera (imvi): Zipangizo za nthambizi ndizo kumene maselo a mitsempha amalankhulana.
• Kuchepetsa kapena kuwonjezeka kwa kuchuluka kwa ma synapses: Amathandizira kudziwa mphamvu zamayendedwe, kayendedwe ka chidziwitso, kuphunzira ndi kukumbukira.
• Kuwonjezeka kapena kuchepa mphamvu ya synapse: Zomwe zili pamwambapa

Njira za kusinthanso ubongo wanu

Njira zomwe zatchulidwazi zikugwira ntchito pakukula kwa ubongo, kuphunzira, kukumbukira kukumbukira, komanso kukula kwa chizolowezi. Neuroplasticity imagwira ntchito mbali ziwiri: imatha kufooketsa kapena kuchotsa kulumikizana kwakale komanso kulimbitsa kapena kupanga malumikizidwe atsopano. Mwa mtundu wosavuta kwambiri, kusintha kwakanthawi kokhudzana ndi zosokoneza bongo ndi monga:

1. Kusintha: Kufooka kwa maulendo kumakhudzana ndi madalitso achilengedwe (mwachitsanzo chakudya, kugonana, ndi zina zotero)
2. Kuyanjanitsa: Kupanga maulendo okumbukila a Pavlovian okhudzana ndi kuledzera
3. Chidziwitso: Kufooka kwa maulendo oyendetsa magetsi
4. Machitidwe opsinjika owonjezera: CRF, Amygdala, ndi HPA axis

Mnyamata wobwezeretsanso:

“Aka kakhala kuyesa kwanga komaliza komaliza ndikamaliza. Sindimakonda zolaula koma ndimakonda kukwera koyamba ndikadziyesa (zoipa pambuyo pake kuti zimayamwa) zomwe pakadali pano zili bwino kuposa chilichonse chomwe ndikukumana nacho tsopano. ”

Zosintha za Neuroplastic

Mndandanda wafupikitsidwewu umaphatikizapo kusintha kwakukulu katatu kotsitsirana kake komwe kumapezeka m'zoledzeretsa: kudzikonda, kudziwitsidwa ndi kukhumudwa.

1. "Sindikonda zolaula" ndi “Zoipa iyambanso” onetsani chinyengo. Kachilombo kake kameneka kameneka kamene kamafuna kuti kachilombo ka ED kakhale kovuta ndipo akuyembekeza kuti adzimva ngati wonyansa pambuyo pa zolaula, koma amataya nkhondo yolakalaka. Mopanda chinyengo, kutsogolo kwa kotekisi kumayambira ndikugwira ntchito kumachepa, kumachepetsa kuwongolera. Tsopano, pakukangana pakati pazolinga zazitali ndi kupumula kwakanthawi, chidwi chowonera zolaula chimapambana nkhondoyi.
2. "Ndimakonda kukwera koyamba” ndi “kuposa china chilichonse chomwe ndikukumana nacho tsopano”Ganizirani kulimbikitsa. Njira zoledzera zogwirizana ndi kugwiritsira ntchito zolaula tsopano ndi njira yosavuta komanso yodalirika yogwiritsira ntchito dera la mphoto.
3. "zomwe pakadali pano zili bwino kuposa chilichonse chomwe ndikukumana nacho tsopano”Ndi chifukwa cha deensitization. Ma dopamine otchedwa dopamine ndi dopamine (D2) omwe amalandira amalandira mphoto zowonongeka, palibe paliponse pafupi ndi zochititsa chidwi monga Intaneti zolaula adalimbikitsidwa.

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KUTHANDIZA

Kodi chidziwitso ndizovuta kwambiri?

Ngakhale kuti kukhudzidwa (kukhudzidwa kwambiri ndi zizindikiro) kumafotokozedwa m'mavidiyo anga, owonera ambiri amaona kufooka kwa chidwi (kuchepa kwa dopamine ndi opioids, ndi ma receptor awo) ngati kusintha kwa ubongo komwe kumagwirizana ndi chizolowezi. Ngakhale kuti ndi nkhani yotsutsana, ofufuza ambiri amaona kukhudzidwa ngati kusintha kwakukulu komwe kumabweretsa kumwa mopitirira muyeso. Mulimonsemo, mapeto ake ndi gulu lodziwika bwino la kusintha kwa ubongo komwe kumagwirizana ndi chizolowezi.

Mawu oti chizolowezi choledzera ndi osokoneza. Kuchepetsa chilakolako chofuna kuchita zinthu zinazake kumatanthauza kuchepetsa kuyankha ku chisangalalo chonse… kusintha koyambira. Kuzindikira kumatanthauza kuchita zinthu mwachidwi/chisangalalo—koma kokha poyankha zizindikiro zomwe ubongo wanu umagwirizanitsa ndi chizolowezi chanu.

Mawu awiri

Ngati kusinthaku kwa mitsempha iwiri kunganenedwe, desensitization ingakhale kudandaula, "Sindingathe kupeza chikhutiro chilichonse" (signaling yochepa ya dopamine), pomwe sensitization ingakhale ikukugwirani m'nthiti ndikunena kuti, "Hei bwanawe, ndapeza zomwe mukufuna" - zomwe zimachitika kuti ndi chinthu chomwe chimachitika, kumwa mopitirira muyeso komwe kudayambitsa desensitization. Pakapita nthawi, njira iyi yokhala ndi mbali ziwiri imapangitsa kuti mayendedwe anu a mphotho azimveka ngati mukugwiritsa ntchito zolaula, koma osachita chidwi kwambiri akamawonetsedwa ndi zenizeni.

Mwinanso munayambiranso ubongo wanu ndikubwezeretsanso chizindikiro chanu cha dopamine kuzinthu zachilendo kwa inu, koma njira zolimbikitsidwa sizitha konse. Ayenera kuti afooke, komabe. Mwachitsanzo, chidakwa chomwe chakhalitsa zaka 20 sichingayambenso chifukwa chotsatsa mowa. Komabe ngati amwa mowa, njira zake zowoneka bwino zimatha, ndipo amalephera kuugwira mtima ndikumwa mowa kwambiri. Zomwezo zitha kuchitika kwa omwe kale anali ogwiritsa ntchito zolaula. Ayenera kukumbukira zinthu kwa nthawi yayitali, makamaka zamphamvu.

Kusintha

Nayi malongosoledwe owonjezera olimbikitsira, otengedwa pakugwiritsa ntchito mankhwala osokoneza bongo:

"Kuzindikira mankhwala osokoneza bongo kumachitika mu chizolowezi cha mankhwala osokoneza bongo, ndipo kumatanthauzidwa ngati kuchuluka kwa zotsatira za mankhwala osokoneza bongo pambuyo pa mlingo wobwerezabwereza (wosiyana ndi kulekerera mankhwala osokoneza bongo). Kuledzera kungagwirizanenso ndi kulakalaka mankhwala osokoneza bongo kowonjezereka (kokhudzidwa) pamene zinthu zachilengedwe zokhudzana ndi kumwa mankhwala osokoneza bongo, kapena zizindikiro za mankhwala, zapezeka. Njirayi ingathandize kuti anthu omwe amamwa mankhwala osokoneza bongo abwererenso m'mbuyo. Kuzindikira koteroko kumaphatikizapo kusintha kwa kufalikira kwa dopamine mu ubongo, komanso molekyulu mkati mwa ma neuron a mesolimbic otchedwa Delta FosB. "

Mwa kuyankhula kwina, chizolowezichi chapanga njira zolimba za mitsempha muubongo wanu, makamaka zokumbukira, zomwe zimayambitsidwa mosavuta ndi chilichonse chokhudzana ndi kugwiritsa ntchito kale (zithunzi, kugwiritsa ntchito kompyuta, ndi zina zotero). Mwachidule - kuyambitsa njira zodziwikiratu kumafanana ndi zilakolako.

"Ndinabwereranso ku zolaula kamodzi, ndipo ngakhale sindinathe kuwongoka, sindinakhulupirire kukula kwa kuthamanga komwe ndinapeza nditadina tsambalo! Kutengeka kwamphamvu kwambiri - kumva kulasalasa, mkamwa mouma, komanso ngakhale kunjenjemera. Sindinamve ngati kuti ndinathamanga chifukwa ndinali nditatsala pang'ono kutha msinkhu ndipo ndinayang'ana mosayembekezereka nditakweza siketi ya mtsikana! ”

Zimango: Ubongo wanu wapamwamba umapanga ndemanga zowonongeka

Ndiye kodi kukhudzidwa kwa ubongo kumachitika bwanji mu ubongo womwe nthawi yomweyo ukuyamba kuvutika ndi chisangalalo chachibadwa? Kodi mukukonzanso bwanji ubongo wanu? Mwachidule, kukhudzidwa kwa ubongo kumaphatikizapo njira ziwiri zachizolowezi kwambiri za ubongo zomwe zimatengedwa mopitirira muyeso: kukhazikika kwa nthawi yayitali (LTP), komwe ndi kulimbitsa ma synapses , ndi kupsinjika kwa nthawi yayitali (LTD), komwe ndi kufooka kwa ma synapses.

Mphamvu ya nthawi yayitali (LTP) ndiyo maziko a kuphunzira ndi kukumbukira . Ikhoza kufotokozedwa mwachidule ngati " maselo amitsempha omwe amalumikizana pamodzi, amalumikizana. " Kukumbukira kumachitika m'magawo awiri. Choyamba, mayendedwe anu a mphotho amasonyeza kuti chochitika ndi chofunikira potumiza dopamine ku prefrontal cortex yanu (PFC). Pamene dopamine ikukula, ubongo wanu umaika kufunika kwa chochitikacho pachomwe chikuchitika.

Chachiwiri, PFC ikuyankha "Izi ndizofunikira!" chizindikiritso cha (1) kulumikizana pamodzi chilichonse chokhudzana ndi mphothoyo, ndi (2) kupanga mphindikati ya mayankho obwereranso kumayendedwe ampikisano. Pambuyo pake, lingaliro lililonse, kukumbukira, kapena lingaliro lomwe limalumikizidwa ndi mphothoyo limayambitsa njira, ndikukhazikitsani oyendetsa mphotho yanu buzzin '. Zingakhale fungo logwirizana ndi cholowa chanu cha burger chomwe mumakonda. Kwa tomcat itha kukhala bowo mpanda womwe unatsogolera wamkazi kutentha. Kwa mbalame kungakhale kuwona mnyamata yemwe amadzaza chakudya cha mbalame. Cholinga cha chisinthiko ndikuthandizani kuti mukumbukire kuti ndani, chiyani, kuti, liti komanso motani za kugonana, chakudya ndi rock 'n' roll.

Glutamate

Chofunika kwambiri, njira yolumikizirana maganizo siigwira ntchito pa dopamine. Imagwira ntchito pa glutamate . Mankhwala onse a muubongo ali ndi mphamvu yoyambitsa zizindikiro zakuti “Pitani mukatenge!” mu njira yanu yolumikizirana maganizo. Kulimbikitsa kwa Glutamate ndi chifukwa chake zolaula zimathabe kumveka ngakhale njira yanu yolumikizirana maganizo yasiya kuyankha ku dopamine ndi ogwirizana nawo enieni. Njira yolumikizirana maganizo ( dopamine ) → PFC (mabungwe opangidwa) → njira yolumikizirana maganizo ( glutamate ) kuti mulandire mphoto.

Kuyanjanitsa: Kulengedwa kwa kukumbukira kwambiri

Mpaka pano, njirayi ikuchitika mwachizolowezi. Komabe, kudziwitsa anthu za zinthu kumasintha njira ya PFC → glutamate feedback kupita ku circuitry ya mphotho kukhala super-memory m'magawo atatu:

• Ndi chidziwitso, kukumbukira momveka bwino (monga zowona ndi zochitika) kumasintha kukhala zizolowezi, zomwe zimadziwika kuti mwatsatanetsatane kukumbukira. Chitsanzo: kudziwa momwe mungakwerere njinga popanda kuganiza. Zomwe zimakumbukira zosavuta ali ngati mawonekedwe a Pavlovian pa steroids-ovuta kwambiri kunyalanyaza. Munthu yemwe amamwa mowa mwauchidakwa posachedwa pomwa mowa, phokoso lonse la kuseka komanso fungo la mowa wambiri limatha kukokeretsa madera oterewa mopupuluma, kuyambitsa zilakolako zamphamvu ... ndipo mwina kuthetsa malingaliro onse.
• LTP imalimbitsa mayankho poti squirt pang'ono ya glutamate ndiyomwe mukufunikira kuti muwotche maselo amitsempha omwe akuti, "Tazindikira izi tsopano! ” Njira zotsogola ndi a osati njira ya dopamine poyambitsa ma neuron oyendetsa mphotho-amabwera ku gehena kapena madzi apamwamba. Mbali yosocheretsa iyi ikuwoneka ngati pachimake pazowonjezera zonse. Kupanikizika kwamagalimoto pamsewu waukulu wa dopamine kukulepheretsani kusangalala ndi kugonana kwenikweni? Palibe vuto. Muli ndi njira ina yobwerera kunyumba, koma ndikungolola mtundu umodzi wamagalimoto (kukondoweza): PORN.

GABA amayika mabuleki

• Kupitiliza kugwiritsidwa ntchito kwa chizoloŵezi chanu cha mankhwala osokoneza bongo a Chachitatu Njira yothandizira: kukhumudwa kwakanthawi (LTD). Makina oyendetsera makina oyandikira (GABA) imafooketsa, ndikupititsa patsogolo "Pitanibe!" Zizindikiro za glutamate. M'malo mochita ubongo wabwinobwino, womwe umafanana kwambiri ndi kuyendetsa mzinda komwe mumayang'ana komwe kukubwera magalimoto pamphambano iliyonse, njira yanu yolimbikitsira zolaula ndiyo Autobahn. Palibe magetsi a magalimoto ndipo zithunzi zolaula ndi BMW M-5 yokhayokha pamsewu.
• Zinthu zodziyendetsa zokha ndizodziwika bwino kwa ine. Zili ngati kukhala ndi chiwanda chodzala ndi zolaula, ndipo ukangomaliza, umabweranso ndikudabwa kuti gehena yangochitika kumene komanso chifukwa chiyani umangowononga nthawi yonseyi kuyang'ana makanema onyansa.
• Mbuye yemweyo amasinthana kugonana / chakudya monga mankhwala osokoneza bongo

Kusintha kwakukulu komwe kumayambitsa kusintha kumeneku kokhudzana ndi chizolowezi ndi puloteni ya DeltaFosB . Kuchuluka kwa kudya mphotho zachilengedwe ( kugonana , shuga , mafuta ambiri ) kapena kupereka mankhwala osokoneza bongo nthawi zonse kumapangitsa kuti DeltaFosB izisonkhana m'malo opezera mphotho.

Dziwani kuti mankhwala osokoneza bongo amangoyambitsa chizolowezi chifukwa amakulitsa kapena kuletsa njira zomwe zilipo kale kuti zipeze mphotho zachilengedwe . Ichi ndichifukwa chake bungwe la American Society of Addiction Medicine limanena mosapita m'mbali kuti chizolowezi cha chakudya ndi kugonana ndi chizolowezi chenicheni.

DeltaFosB

Cholinga cha DeltaFosB chosintha zinthu ndi kutilimbikitsa kuti "tizigwiritse ntchito pamene tikupeza bwino!" Ndi njira yodyera komanso kubereka , yomwe idagwira ntchito bwino nthawi zina. Masiku ano zimapangitsa kuti zizolowezi zodya zakudya zopanda pake komanso zolaula pa intaneti zikhale zosavuta monga 1-2-3.

DeltaFosB sikuti imangoyambitsa chizolowezi choledzeretsa, koma imathandizanso kuti izikhalabe kwa nthawi yaitali. Ndipotu, imakhala pamtunda kwa mwezi umodzi kapena awiri mutasiya kugwiritsa ntchito, kupanganso kubwereza. Komanso, kukumbukira kukumbukira (ndi ubongo wokhudzana ndi thupi kumasintha) kumayambitsa nthawi kwa nthawi yosawerengeka. Mwachidule, zolemba zolaula zingakusokonezeni kwa nthawi yaitali.

Kusokonezeka kwa ubongo ndi chizolowezi kungafotokozedwe mwachidule motere: kupitiriza kumwa → DeltaFosB → kuyambitsa majini → kusintha kwa ma synapses → kuzindikira ndi kuchepetsa mphamvu ya ubongo . Onani Ubongo Woledzera kuti mudziwe zambiri. Zikuwoneka kuti kuchepetsa mphamvu ya ubongo pamapeto pake kumabweretsa kutayika kwa ulamuliro wa akuluakulu (chinyengo), chinthu china chachikulu cha zizolowezi.

Kafukufuku akunena za kukhudzidwa kapena kuyanjana kwa cue mwa ogwiritsa ntchito zolaula / okonda kugonana: 1, 2, 3, 4 , 5, 6, 7, 8 , 9 , 10 , 11 , 12 , 13 , 14 , 15 , 16 , 17 , 18 , 19 , 20.

Njira zotsogola ndi kusiya ... ugh

Tiyerekeze kuti mwasankha kupereka nsembe yaikulu ndikusiya kugwiritsa ntchito zolaula. Mwina mudzamva ngati mwavunda kwa kanthawi. Kumbukirani, poyamba ubongo wanu unkawona kugwiritsa ntchito kwanu zolaula ngati njira yabwino kwambiri yopezera chibadwa. Unkaganiza kuti mukupanga ana nthawi iliyonse yomwe mumakhala pachibwenzi. Unkaika zinthu zokumbukira zabwino kwambiri kuti musasiye kukongola kwanu (kapena chilichonse chomwe munkafika pachimake).

Tsopano, pamene mukutsutsa ubongo wanu mwa kupewa, dopamine/sensitivity yanu yotsika kale imatsika kwambiri. Komanso, mahomoni oletsa chilakolako cha kugonana a CRF ndi norepinephrine amawonjezeka. Kutaya chilakolako chanu kumakhala kochulukirachulukira, kotero mnzanu weniweni sangakhale ndi mwayi. Nzosadabwitsa kuti anyamata ambiri amakumana ndi zizindikiro zazikulu zosiya kugonana . Akumva kusangalala kochepa kuposa kale lonse chifukwa cha zinthu zabwinobwino, akumva kuda nkhawa kwambiri , ndikuyesera kusiya chinthu chimodzi chomwe chingawonongebe mphotho zawo. Pali zifukwa zomveka zomwe zimapangitsa kuti zizolowezi zikhale zovuta kwambiri kuzigonjetsa.

Kuyimba mafoni

Choyipa chachikulu ndichakuti, pakudziletsa, njira zopititsa patsogolo chidwi chawo zimakhala kukula kwambiri. Zili ngati malo anu osangalalira akufuula kuti mukondweretse… koma ndi okhawo omwe amatha kumva kuyitanidwa. Nthambi (dendrites) zamaselo amitsempha zimakonza zikwangwani zokhudzana ndi zosokoneza bongo kukhala “opota kwambiri.” Kukula kwakukulu kwa ma nub pang'ono kumalola kulumikizana kwama synaptic ndi chisangalalo chachikulu. Zili ngati kukula makutu anayi owonjezera akumamatira ku konsati ya "Spinal Tap". Pamene malingaliro kapena malingaliro (glutamate) akukoka gawo lanu la mphotho, sikelo yolakalaka imagunda khumi ndi chimodzi.

Ndikupeza kuti zithunzi zongopeka pazotsatsa ndi zinthu zikuyamba kulakalaka. Ngakhale atakhala ovala bwino, ndikufunitsitsa kuti ndigonjere.

Pa nthawi yochira (kulumikizanso ubongo wanu), n'zosavuta kusokoneza njira yodziwikiratu kuti ndi libido yeniyeni. Izi ndi zoona makamaka ngati mukukumana ndi kuchepa kwa chilakolako cha kugonana nthawi ina mukuchira. Pa nthawi imeneyi, zithunzi zolaula zingakulimbikitseni, komanso kuyambitsa chilakolako chogonana. Izi zingakupusitseni kuganiza kuti zolaula ndiye mankhwala a chilakolako chanu chocheperachepera.

Kuleza mtima ndikofunikira

Chithandizo chenichenicho ndi kuyembekezera moleza mtima kuti ziwalo mu ubongo wanu zipeze njira yanu yatsopano. Pakalipano, zovuta zina zonse, kuphatikizapo wokondedwa wanu, sizikudzutsa.

Miyezi iwiri nditachira ndidawona bulu wosavuta wopanda bulu pa kanema wachikulire. Wokhulupirika kwa mulungu, ndimamva ngati ndalandira jakisoni wamtundu winawake. Ndinali ndi chilimbikitso chachikulu mu mbolo yanga ndi malingaliro anga, kuti ndibwezere. Ndinathamangira m'chipinda cham'mwamba ndikusamba mano. Ndikadakhala pansi, ndikadabweranso 100%. Ndimamva ngati gawo langa likupita, "KODI MUNTHU WABWINO NDANI? BWERANI PANSI PANO !!!!!!!!! ”. Ndinali kunjenjemera ndikupuma. Pambuyo pa 8 min yotsuka mano osayima, ndidabwerera mwakale.

Kubwezeretsa kumatembenuza njira zowonongeka mumagulu a mapepala

Ngakhale ali ndi mphamvu zochulukirapo, njira zowongolera pamapeto pake zimatha kugwirika pomwe ubongo wanu umayamba kubwerera kwawokha, ndipo zosangalatsa za tsiku ndi tsiku zimakhala zokwanira. Kuyang'ana pama pixel kumayamba kulembetsa ngati masewera olimbitsa thupi, ndipo pomalizira pake kusinthanso ubongo wanu umalola njira zowunikira kuti zifooke nthawi yomweyo zimalimbitsa njira zokhudzana ndi mphotho zina zomwe zimalonjeza (monga abwenzi enieni).

Kusunthira kuchira

Pano, anyamata akulongosola zomwe kusinthaku kumamva. Kumbukirani kuti ambiri a iwo akhala akudutsa nthawi yovuta komanso mwezi (kapena miyezi ingapo) yopewa zolaula / maliseche.

Guy 1) Pambuyo pake ndidaganiza zodziseweretsa zolaula. Chinthu chimodzi chinali chachilendo: Sindinkawoneka kuti ndikusangalala ndi zolaula zomwe ndimakumbukira. Ngakhale kupeza zochitika zomwe mumazikonda sizikuwoneka bwino. Zolaula zinali zosasangalatsa mwanjira ina. Ngakhale sizinali "zabwino" momwe ndimakumbukirira, ndidakopeka nazo. Popeza kuti zolaula sizinali zazikulu monga momwe ndinakumbukira, kubwerera sikungakhale kosavuta.

Guy 2) Nthawi yoyamba yomwe ndinayambiranso kuseweretsa maliseche, ndinamva ubongo wanga ukufuna zolaula. Izi zidzakhala zovuta kufotokoza ... panali malo muubongo wanga komwe zolaula zimapita (zokumbukira, zolakalaka, ndi zina zambiri). Nditakana zolaula, ndimangomva kugwa kapena kumverera kopanda tanthauzo m'mbali yamubongo wanga. Monga sizinakhaleko ndipo ubongo wanga udazindikira. Zinali ngati mukawomba m'manja. Ubongo wanga unkayembekezera china chake pakati pa manja, koma kenako udazindikira kuti palibenso china pakati kupatula mpweya.

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KUTHENGA KWA UMBONI NDIPONSO KULIMBITSA BWINO LAKO

Mbali ina ya ndondomeko ya rewiring ikuphatikizapo kulimbitsa oyang'anira akuluakulu, yomwe imakhala mu prefrontal cortex (kumbuyo kwa mphumi). Kuwonetsa chiopsezo, kupanga mapulani a nthawi yaitali, ndi kulamulira zofuna zogonjetsedwa ndizomwe zikulamulidwa ndi prefrontal cortex. Teremuyo chinyengo nthawi zambiri amagwiritsidwa ntchito pofotokozera momwe zizoloŵezi zimakhalira zofooketsa ndi kulepheretsa madera ena odziletsa. Zimatengera nthawi, ndi kusasinthasintha, kuti mubwerere maulendowa kuti mugwire ntchito.

Zida zochepa:

• Kusayanjanitsika mowa - Yosavuta kumvetsetsa kanema wa mphindi zisanu wokhala katswiri wazolowera
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Ntchito za kanyumba:

Poyerekeza ndi anyani ena, anthu ali ndi dera loyambirira lopangidwa bwino . Poyang'anira kuganiza ndi kusanthula zinthu, lilinso ndi udindo wowongolera khalidwe. Izi zikuphatikizapo kulumikiza malingaliro otsutsana, kupanga zisankho pakati pa chabwino ndi choipa, ndikuneneratu zotsatira zomwe zingachitike chifukwa cha zochita kapena zochitika. Gawo la ubongo ili limayang'aniranso ulamuliro wa anthu, monga kuletsa chilakolako chamaganizo kapena kugonana. Popeza prefrontal cortex ndiye malo a ubongo omwe ali ndi udindo wolandira deta kudzera m'maganizo a thupi ndikusankha zochita, limakhudzidwa kwambiri ndi makhalidwe a anthu monga chikumbumtima, nzeru zonse, ndi umunthu.

Ntchito zomwe prefrontal cortex yathu imachita zimatchedwa ntchito zoyang'anira :

• Maganizo osamveka
• Chilimbikitso cha ntchito yoperekedwa ndi cholinga
• Kukonza ndi kuthetsa mavuto
• Chenjerani ndi ntchito
• Kuletsedwa kwa mayankho osayenerera
• Kulingalira zotsatira za zochita zam'tsogolo
• Kusintha kwa mayankho (kulamulira kusintha)
• Kuganizira kupanga zosankha

Nthawi zambiri amakhala ndi mphamvu (chithunzi kumanja) pakati pazolakalaka / zokhumba zathu komanso kuzindikira zotsatira zamachitidwe athu

Kodi kusasunthika ndi chiyani?

Hypo amatanthauza zochepa kuposa zachibadwa kapena zoperewera. Frontal amatanthauza ma lobes akutsogolo , kapena ma lobes akutsogolo. Momwemonso mawu akuti frontal cortex kapena prefrontal cortex amagwiritsidwanso ntchito. Komabe, cortex amatanthauza gawo laling'ono lakunja la maselo amitsempha odzaza, omwe amawoneka ngati imvi. Hypofrontailty amatanthauza kuti ma lobes akutsogolo sakugwira ntchito bwino. Mwa kapangidwe kake, izi zimawonekera motere:

1. Kutha pang'ono mdima wamtundur (kortex)
2. Zachilendo nkhani yoyera (njira yolankhulirana)
3. Kuchepetsa kuchepa kwa thupi or kuchepetsa kugwiritsira ntchito shuga

Kunena mwachidule, kudzikonda kumakhala ndi kuchepa kwa ntchito yogwira ntchito, yomwe ikuwonetsa ngati:

• Kulephera kupanga chisankho chifukwa cha kusokonezeka mwachindunji ndi kulingalira, malingaliro, ndi kuthekera kuwona zotsatira.
• Magalimoto, zikhumbo, ndi kukhumba sizitetezedwa chifukwa cha kutsutsana kwachinsinsi kwa kulingalira kwa ubongo.
• Maganizo amawonjezera malipiro, sadziwa chiopsezo, ndipo amalephera kukhazikitsa machitidwe omwe amachenjeza za ngozi yomwe ikubwera.
• Maganizo amalakwitsa kugwiritsa ntchito chizolowezi chake ngati "choyenera" posazindikira zotsatira zoyipa.

Kwa munthu wokonda zinthu zoledzeretsa, ndi kusalingana kwa mphamvu: Kudziletsa kofooka (chinyengo), kumagonjetsedwa ndi zilakolako zochokera ku njira zoledzeretsa zomwe zimayambitsidwa ndi zinthu zoledzeretsa komanso dera lopanda mphamvu. Mwa kuyankhula kwina - mphamvu yanu yatha.

 Kodi N'chiyani Chimachititsa Kuti Anthu Azichita Zinthu Zosafunika?

Yang'anani dera losavuta la mphotho kumanja, kapena chithunzichi. Dziwani kuti derali limayambira mkati mwa ubongo wa primitive (VTA) ndipo limayenda mpaka ku prefrontal cortex. Mfundo yofunika kwambiri ndi yakuti VTA imapanga dopamine yomwe imapereka prefrontal cortex. Amakhulupirira kuti kuchepa kwa dopamine ndi dopamine D2 receptors, monga momwe zimachitikira mu desensitization , kumakhudza kwambiri prefrontal cortex . Pamapeto pake, desensitization ingayambitse kusintha kwa frontal lobe komwe kumakhudzana ndi chizolowezi: zinthu zoyera zachilendo, kutayika kwa imvi, kuchepa kwa kagayidwe kachakudya, komanso kusintha kwa kulumikizana pakati pa dongosolo la mphotho ndi prefrontal cortex.

• Zofukufuku zomwe zimapereka ntchito yosauka kwambiri (zosasamala) kapena ntchito yowonongeka kwa anthu ogwiritsa ntchito zolaula / olowerera kugonana: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14.
• Pafupi Maphunziro a ubongo a 150 apeza umboni wonyenga (kusinthidwa komwenso kumagwira ntchito) pa intaneti.

Kutembenuzira kusokoneza bongo-komwe kunapangitsanso kudzikonda

Ngati chilakolako chimayambitsa chinyengo ndikufooketsa mphamvu, ndiye kuti kubwezeretsa mphotho zowonjezereka zowonongeka ndi ma dopamine ndizofunikira kuti mutha kuchira. Njira yofulumira kuyambiranso ndiyo kupatsa ubongo wanu ku zochitika zogonana zokhudzana ndi kugonana-zolaula, malingaliro achiwerewere ndi maliseche. Achinyamata ambiri amathetsa kapena kuchepetsa kwambiri ziphuphu pa nthawi yoyambiranso.

Nthawi imachiritsa bwino, koma chomwe mungachite kuti izi zitheke ndikuchita masewera olimbitsa thupi komanso kusinkhasinkha. Kuchita masewera olimbitsa thupi ndi chinthu chimodzi chomwe chimawonjezera dopamine ndi dopamine receptors. - zomwe zimagwirizana ndi kusadziletsa. Kuchita masewera olimbitsa thupi kumawonjezera ntchito ya akuluakulu mwa ana onenepa kwambiri . Ntchito ya akuluakulu ndi mawu omwe amagwiritsidwa ntchito kufotokoza ntchito zazikulu za frontal cortex, ndipo kunenepa kwambiri kumakhudzana ndi kusadziletsa. Kuchita masewera olimbitsa thupi kumawongoleranso zizindikiro za ADHD pomwe kumasintha magwiridwe antchito a frontal cortex. 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 imapezeka mwa anthu omwe amasinkhasinkha nthawi yayitali.

Kafukufuku akuwonetsanso kuti kuphunzitsa ubongo kumatha kuwonjezera dopamine yomwe imakhudzidwa ndi kukumbukira ntchito ndikuchepetsa kumwa mowa mwa anthu oledzera . Monga momwe kafukufuku wina adanenera, munthu amatha kuphunzitsa prefrontal cortex monga momwe minofu ingaphunzitsire:

Kugwira ntchito kukumbukira, komwe kumakhala m'boma la prefrontal cortex, kumagwirizana kwambiri ndi ulamuliro woyang'anira. Anthu omwe ali ndi chikumbumtima chochepa sagwira ntchito yosauka bwino ndikuphunzitsidwa kugwira ntchito kukumbukira bwino kayendetsedwe ka akuluakulu.

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NJIRA ZOPHUNZITSIRA KUGWIRITSA NTCHITO BWINO YAKO

• Penyani nkhani yabwino kwambiri ya Dr. Mark Schwartz pamene akufotokozera zomwe zingakhale zofunikira mu rewiring, ndi kufotokoza zomwe zimayambitsa chiopsezo zimasonyeza omwe angapindule kwambiri ndi thandizo la akatswiri.

Kubwerezabwereza kuti mukopeke ndi anzanu enieni ndi cholinga chabwino, pamene mukusiya kugwiritsa ntchito zolaula pa intaneti mokakamiza. Nkhaniyi ikufotokoza njira yopita ku ubale wabwino, pakati pa mfundo zina. Onaninso: Kodi ndiyenera kugonana kuti ndibwererenso?

"Kugwiritsanso ntchito mawaya kungatanthauzenso kuphunzitsanso momwe mungayankhire ku zolaula. Pachifukwa ichi, mutha kuyesa njira iyi , yomwe yafotokozedwa mu buku la Doidge lakuti The Brain That Changes Itself . Ngakhale kuti Dr. Jeffrey Schwartz adapanga njira ya odwala OCD, wagwiritsa ntchito bwino ndi mitundu yonse ya zokakamiza. (OCD imagwirizana kwambiri ndi madera olipira ndi kusokonekera kwake.)

Kuchiritsa ndikusinthanso ubongo wanu kumatenga nthawi

Apanso, njira zina ndidalira nthawi. Mnyamata mmodzi pambuyo pa milungu isanu ndi umodzi ya PMO palibe:

China chomwe ndazindikira lero ndikuti pomwe ndidayambiranso pomwe chithunzi chokhudzana ndi kugonana chidawombera m'mutu mwanga zidandivuta kuti ndichotse ndikuchotsa, pafupifupi ngati kuti gawo laubongo wanga lomwe limanditumizira chithunzicho linali lamphamvu kwambiri. Tsopano chithunzi chikandiponyera m'mutu mwanga ndimachipeza kukhala chosavuta kuchichotsa, ndipo sichingachedwe kwanthawi yayitali. Zimamveka ngati gawo laubongo wanga kutumiza zithunzizi likuchepa.

Chofunika kwambiri ndi zimene mumachita , mosasamala kanthu za momwe mukumvera . Mwa kuyankhula kwina, ngakhale mutamva kukana kotani, ngati simubwerera ku chizolowezi chanu chakale, mumayamba kusintha ubongo wanu.

Khama lanu limayendetsa ndondomekoyi. Mnyamata wina anati:

Muyeneradi kutenga nawo mbali pa rewiring. Ndinaganiza kuti ndingodikirira kuti kuchira kuchitike kuti ndichite zonse 100%, koma ndi lingaliro labwino kuthandiza kufulumizitsa ntchitoyi mwa kutenga nawo mbali zizolowezi zatsopano ngakhale ubongo wanu woyamba usakhutire nthawi yomweyo .

Zizolowezi zolaula

Chizolowezi cha zolaula ndi khalidwe lomwe munthu amaphunzira, choncho vuto lanu ndi kusiya kugwiritsa ntchito zolaula ngati yankho lokha la kupsinjika maganizo, nkhawa, kutopa, kusungulumwa ndi zina zotero. Chilakolako chofuna kuoneka ngati chopanda pake chikakugwerani, dikirani nthawi. Dziuzeni kuti simuyang'ana kwa mphindi zosachepera 15, ndipo nthawi yomweyo dzisokonezeni mwa kutembenukira ku zochita zina zomwe mwasankha kale. Zitsanzo: kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, kusinkhasinkha, kupanga chakudya chomwe mumakonda chopatsa thanzi, kusewera nyimbo zomwe mumakonda, kulemba malingaliro anu mu daftari, kusamba madzi ozizira kapena kutsuka ziwalo zanu zamkati m'madzi ozizira m'sinki. Kaya ndi chiyani. Sizikukhudza, bola ngati ndi chinthu chomwe mungachite nthawi yomweyo, komanso chokha, m'malo mowonera zolaula. Khalani okonzeka kubwerezabwereza nthawi zambiri momwe mukufunira.

Ngati, pazifukwa zina, simungathe kuchita ntchito ina, ingoganizirani kuti mukuchita, pang'onopang'ono ndi chidwi chonse. Onani "Mphamvu Yowonera" pansipa.

Kwenikweni kusinthanso ubongo wanu

Poyamba kutembenukira ku zochita zina kumafuna kuchita zinthu mwamphamvu. Komabe, mukayang'ana chinthu mwadala, zimakhala zosavuta kuchiyang'ananso mtsogolo. Mukusintha ubongo wanu . Nthawi iliyonse mukasiya kuganizira zomwe mukufuna, mumayang'ana pa zochita zomwe mwasankha, mumalimbitsa njira yatsopano muubongo wanu, ndikufooketsa mayankho odziyimira pawokha.

Chimodzi mwazinthu zomwe ndazindikira ndikuti pakapita nthawi, zojambulazo zimachokera ku zolaula zam'mbuyomu komanso zoyambirira. Zambiri zomwe ndinali nditaiwaliratu. Zili ngati kuchotsa kumbuyo zigawozo.

Kupititsa patsogolo zolaula

ZINDIKIRANI: Munthu amene kale anali kugwiritsa ntchito zolaula amakhalabe ndi chidwi kwambiri ndi zizindikiro zilizonse zokhudzana ndi zolaula, kwa nthawi yayitali, komanso mwina kosatha. Izi zikutanthauza kuti ngakhale kungoyang'ana mwachisawawa kungayambitse kuyankha kwa ubongo wanu wakale ndikuwonjezera mikangano yamkati. Pewani zolaula. Pewani chilakolako chodziyesa nokha mwa "kungoyang'ana" kuti mudziwe momwe mukuchitira.

Pali njira zochotsera malingaliro anu ku zolaula pansipa, ndipo pansipa " Ndabwereranso kapena ndili pachiwopsezo chobwereranso. Tsopano chiyani? "

Umu ndi m'mene munthu wina adasiyanitsira chilakolako chofuna kuseweretsa maliseche kuchokera pazokonda:

Nditaganiza zodziseweretsa maliseche, sindinangoganiza zowuluka, ngati kuti ndaziphonya kwambiri ndipo ndimangofunika kudzichitira. M'malo mwake, ndimamva kukoka kwamphamvu kuti ndichite, ngati mphamvu zambiri zakugonana zimadutsa mwa ine ndikusowa kuthawa. Kukhudza pang'ono kumaliseche kwanga ndipo ngakhale kupukutidwa kwa mapepala usiku kunandipangitsa kuti ndikhale wowopsa kwambiri, ndipo pakadutsa masiku angapo, maliseche amawoneka ngati lingaliro labwino. Izi ndizosiyana kwambiri ndikumverera kofuna kuseweretsa maliseche ukamakonda zolaula.

Mbolo yanu imatha kufa kuposa khola, koma kungoganiza za azimayi okongola aja akuchita zinthu zoyipazi komanso momwe zingakudzidzimutseni nthawi yomweyo chinali chojambula chenicheni. Ndikosavuta kulakwitsa izi chifukwa cha mphamvu zakugonana. Tsopano ndikudziwa kusiyana.

Njira zowonjezereka