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.

KUTHANDIZA

Kodi chidziwitso ndizovuta kwambiri?

Ngakhale kulimbikitsa (hyper-reactivity to cues) kumapezeka m'mavidiyo anga, owonera ambiri amaganiza deensitization (kuchepa kwa dopamine ndi opioids, ndi mapulogalamu awo) monga kusintha kwakukulu kwa ubongo kusinthika. Ngakhale ofufuza ambiri amatsutsana kulimbikitsa monga kusintha kwakukulu komwe kumabweretsa kugwiritsidwa ntchito mokakamiza. Mwanjira iliyonse, kumapeto kwake ndi gulu lodziwika bwino la kusintha kwa ubongo wokhudzana ndi zosokoneza.

Mawu osokoneza bongo akusokoneza. Kusintha amatanthawuza kuyimba kwakanthawi kovomerezera kuzosangalatsa zonse… kusintha koyambira. Kusintha amatanthauza hyper-reactivity / chisangalalo-koma okha poyang'ana pazochitika zomwe ubongo wanu umagwirizanitsa ndi chizolowezi chanu.

Mawu awiri

Ngati kusintha kumeneku kwapadera kungayankhule, deensitization Ndikungolira, "Sindingathe kukhutira" (kutsika pang'ono kwa dopamine), pomwe kulimbikitsa Ndikungokunyamulani mu nthiti ndikumanena kuti, "Hei mzanga, ndapeza zomwe mukufuna" - zomwe zimakhala zenizeni, kuwonjezeka kwa zomwe zidapangitsa kukhumudwitsako. Popita nthawi, makina ophatikizikawa amakhala ndi mphotho yoyenda mozungulira mukamanyalanyaza zolaula, koma osakondweretsedwa mukaperekedwa ndi malonda enieni.

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:

“Kulimbikitsa anthu kugwiritsa ntchito mankhwala osokoneza bongo kumachitika chifukwa chogwiritsa ntchito mankhwala osokoneza bongo, ndipo amatanthauzidwa kuti kumawonjezera mphamvu ya mankhwala kutsatira mankhwalawa obwerezabwereza (chosemphana ndi kulekerera mankhwala osokoneza bongo). Kuledzera kungathenso kukhala kokhudzana ndi kulakalaka (kolimbikitsidwa) kulakalaka mankhwala osokoneza bongo mukakumana ndi zoyipa zokhudzana ndi kumwa mankhwala osokoneza bongo, kapena mankhwala osokoneza bongo. Izi zitha kuchititsa kuti pakhale chiopsezo chobwereranso mwa omwe akufuna kusiya. Kulimbikitsa kotere kumakhudza kusintha kwa maubongo mesolimbic dopamine kufalikira, komanso molekyulu mkati mwa mesolimbic neurons yotchedwa Delta FosB."

Mwa kuyankhula kwina, kuledzera kwakhazikitsa njira zolimba za neural mu ubongo wanu, kwenikweni kukumbukira, zomwe zimayambitsidwa mosavuta ndi chilichonse chomwe chimagwiritsidwa ntchito kale (zithunzi, kugwiritsa ntchito makompyuta, ndi zina zambiri) Mwachidule - kuyambitsa njira zolimbikitsidwa ndizofanana zikhumbo. 

"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 chidwi chimaoneka bwanji muubongo womwe umayamba nthawi yomweyo kukhala wokondwa? Mukusinthanso bwanji ubongo wanu? M'mawu osavuta, chidwi chimalimbikitsa njira ziwiri zodabwitsa kwambiri zomwe zatengedwa: kuthekera kwanthawi yaitali (LTP), yomwe ndi kulimbikitsa ma synapsesndipo kuvutika maganizo kwa nthawi yaitali (LTD), yomwe ndi yofooketsa ya synapses.

Kukhala ndi nthawi yaitali (LTP) ndi maziko a kuphunzira ndi kukumbukira. Titha kunena mwachidule kuti "maselo amanjenje omwe amawopera limodzi, waya limodzi.”Kukumbukira kumachitika m'njira ziwiri. Choyamba, mayendedwe anu ozungulira mphotho kuti zokumana nazo ndikofunikira potumiza dopamine kwa prefrontal cortex (PFC). Pamene dopamine ikufunika kwambiri, ubongo wanu umagwirizana ndi zochitika.

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, a ndemanga kuzungulira sikuthamanga pa dopamine. Icho chimapitirira glutamate. Mankhwala onse a ubongo ali ndi mphamvu yoyambitsa "Pitani mukapeze!" Zizindikiro m'mayendedwe anu amphatso. Kutsitsimula kwa Glutamate Ndichifukwa chake zolaula zingathe kumangothamanga ngakhale pamene mphotho yanu yatsala pang'ono kuyankha kwa dopamine ndi enieni. Mphoto ya mphoto (dopamine) → PFC (mayanjano anapanga) → ndemanga yowonongeka (glutamate) kupereka mphoto dera.

Kuyanjanitsa: Kulengedwa kwa kukumbukira kwambiri

Pakalipano, ndondomekoyi ndi bizinesi mwachizolowezi. Kuyanjanitsa, komabe, kumasintha izi mwachibadwa PFC → malingaliro a glutamate njira ya mphotho yoyendayenda mu kukumbukira kwambiri mu masitepe 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 kwa mbuye kumene kumayambitsa kusintha kumeneku kumakhudzana ndi mapuloteni DeltaFosB. Kusinthira kwakukulu kwa mphoto zachilengedwe (kugonana, shuga, mafuta ambiri) kapena kulamulira kosaneneka kwa mankhwala aliwonse oponderezana amachititsa DeltaFosB kukhala ndi malo opindulitsa.

Dziwani kuti mankhwala osokoneza bongo amachititsa kuti anthu aziledzeretsa chifukwa amalemekeza kapena amaletsa njira kale m'malo mwa mphoto zachilengedwe. Ichi ndi chifukwa chake American Society of Addiction Medicine akunena mosapita m'mbali kuti zakudya zamakono ndi kugonana ndizowonongeka.

DeltaFosB

DeltaFosB's Cholinga cha chisinthiko ndikulimbikitsa ife kuti "tipeze pamene kupeza kuli bwino!" Ndi njira yoledzera ya chakudya ndi kubereka, yomwe inkayenda bwino nthawi zina komanso malo ena. Masiku ano amachititsa kuledzera zakudya zosapatsa thanzi ndi zolaula pa intaneti n'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.

Kusokoneza bongo kumatulutsa mwachidule monga: Kupitiliza kumwa → DeltaFosB → kuyambitsa ma jeni → kusinthika mu ma synapses → kuwalimbikitsa ndi kukhumudwitsa. Onani The Addicted Brain kuti mumve zambiri. Zikuwoneka kuti kuchotsa chilakolako kumapeto kumatsogolera kuwonongeka kwa akuluakulu (kudzikonda), chinthu china chachikulu chakumwa mankhwala osokoneza bongo.

Maphunziro okhudzidwa ndi kuwonetsa zochitika kapena kugwiritsidwa ntchito-kuyanjanitsa kwa ogwiritsa ntchito zolaula / olowerera 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 kudzipereka kwambiri ndikusiya zolaula. Mwinamwake mungamve kuvunda kwakanthawi. Kumbukirani, poyamba ubongo wanu unazindikira kuti zolaula zanu zimakhala zovuta kwambiri. Zimaganiza kuti mukupanga makanda pachimake chilichonse. Icho chinayika zikumbukiro zazikulu kwambiri kotero inu sakanatero siya "kukongola" kwanu kokongola (kapena chilichonse chomwe mumafika pachimake).

Tsopano, pamene mukutsutsa ubongo wanu mwa kupewa, kale otsika dopamine / kutetezeka kwa madontho patsogolo. Komanso, ubongo-kugwedeza ubongo kumayambitsa mahomoni CRF ndi norepinephrine kuwombera. Kutaya mtima kwanu kwatha, choncho mnzanu weniweni samakhala mwayi. Nzosadabwitsa kuti anyamata ambiri amakhala ndi zotere zizindikiro zowonongeka kwambiri. Iwo akumverera Zochepa zosangalatsa kuposa kale potsata zokakamiza zachibadwa, kumverera Zambiri nkhawa, ndi kuyesa kusiya chinthu chimodzi chimene chikhoza kupitirirabe mphoto yawo yoyendayenda. Pali zifukwa zomveka zokhudzana ndi thupi zomwe zimapangitsa kuti zizoloŵezi zisawonongeke.

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.

Mukamachira (kuyambiranso ubongo wanu), ndikosavuta kulakwitsa njira yolimbikitsidwa ya libido yowona. Izi ndizowona makamaka ngati mukukumana ndi zovuta pitani mu libido nthawi ina mukachira. Munthawi ya "flatline", zolaula zimatha kukuwotcha, ndipo ngakhale kuyambitsa chidwi. Izi zingakupusitseni kuganiza kuti zolaula ndi kuchiza chifukwa chaukali wanu libido.

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.

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
• Nkhani Zoipa Zogwiritsa Ntchito Anthu Ophwanya Mafilimu: Internet Addiction Atrophies Brains - Psychology Today positi pa blog
• Ndemanga ziwiri zofufuza ndi mutu wa NIDA - Kugwiritsa Ntchito Mankhwala Osokoneza Bongo ndi Zomwe Zili M'kati mwa Neurobiological Basis: Neuroimaging Umboni wa Kuphatikizidwa kwa Korali Yoyamba ndi Zowonjezera: Kuchepetsa chidwi cha mphotho ndikuwonjezera chidwi chakuyembekezera chiwembu chochulukitsa gawo loyendetsa ubongo

Ntchito za kanyumba:

Poyerekeza ndi ziweto zina, anthu ali nazo bwino kwambiri dera loyambirira. Wotsogolera pamaganizidwe ndi kusanthula, imathandizanso kuwongolera machitidwe. Izi zikuphatikiza kuyanjanitsa malingaliro otsutsana, kupanga zisankho pakati pa chabwino ndi cholakwika, ndikulosera zotsatira za zomwe zingachitike kapena zochitika. Mbali yaubongo iyi imayang'aniranso kuwongolera chikhalidwe, monga kupondereza malingaliro kapena chilakolako chogonana. Popeza kotekisi yoyambira ndi malo opangira ubongo omwe amatenga deta kudzera m'maganizo a thupi ndikusankha zochita, imakhudzidwa kwambiri ndimikhalidwe yaumunthu monga kuzindikira, nzeru zambiri, ndi umunthu.

Ntchito zomwe kampani yathu yamakono imapanga imatchulidwanso ntchito zazikulu:

• 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 zosowa. Poyamba akutanthauza ku lobes, kapena loti prefrontal lobes. Momwemo mawu kutsogolo kotsekemera or prefrontal cortex amagwiritsidwanso ntchito. Komabe, kortex amatanthauza kachigawo kakang'ono kakang'ono ka maselo amitsempha yodzaza kwambiri, omwe amawoneka otuwa. Foni yamakono amatanthauza kuti lobes lolowera liri pansi pakuchita. Mwachikhalidwe, izi zikuwonetsa monga:

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 chizolowezi, ndikulephera kwa mphamvu: Njira zodziletsa zodziletsa (kusadzionetsera), zimakhudzidwa ndi zikhumbo zomwe zimachokera munjira zolimbitsa thupi komanso gawo lamalipiro. Mwanjira ina - yanu mphamvu yasintha.

 Kodi N'chiyani Chimachititsa Kuti Anthu Azichita Zinthu Zosafunika?

Fufuzani mphotho yosavuta yowonjezerayo kupita kumanja, kapena chithunzi ichi. Zindikirani kuti dera limayamba mkatikati mwa ubongo wakale (VTA) ndipo limathamanga mpaka ku preortalal cortex. Chofunikira ndikuti VTA imapanga dopamine yomwe imapereka preortalal cortex. Amakhulupirira kuti kuchepa kwa dopamine ndi dopamine D2 receptors, monga kumachitika deensitization, molakwika zimakhudza chitetezo cha prefrontal cortex. Pomwepo, kutaya mtima kungayambitse kusintha kwakukulu komwe kumayambitsa matendawa: vuto loyera lachizungu, kutayika kwa imvi, kuchepetsa kuchepa kwa thupi, ndi kusintha kusintha kwa mgwirizano pakati pa mphoto ndi kampani ya 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 inu mungathe thandizani izi ndiku zolimbitsa ndi sinkhasinkha. Kuchita masewera olimbitsa thupi ndi chinthu chimodzi chomwe chimapanga zonsezi dopamine ndi dopamine receptors. - zomwe zimakhudzana ndi chinyengo. Kuchita masewera olimbitsa thupi kumawonjezera ntchito yayikulu kunenepa kwambiri ana. Ntchito yogwira ntchito ndi ntchito yogwiritsira ntchito poyikira ntchito zazikulu za khola loyamba, ndipo kunenepa kwambiri kumayenderana ndi kudzikonda. Kuchita masewera olimbitsa thupi improves ADHD zizindikiro pamene akusinthasintha ntchito yogwiritsira ntchito pakhomo. Kuchita masewera olimbitsa thupi kumachepetsa kukhumba ndi kuvutika maganizo. Kafukufuku wina akuti kusinkhasinkha kumawonjezera dopamine ndi 65%. Wina phunziro anapeza imvi yochuluka kwambiri yapamwamba pamalingaliro a nthawi yaitali.

Maphunziro amasonyezanso zimenezo maphunziro a ubongo mungathe kuwonjezera dopamine otenga nawo mbali pokumbukira komanso Kuchepetsa kumwa kwa zidakwa. Monga kafukufuku wina adanenera, munthu amatha kuphunzitsanso kotekisi yoyambilira monga momwe amathandizira minofu:

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.

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.

Kupindula kuti mukhale ndi abwenzi enieni ndi cholinga chabwino, pamene mutasiya kugwiritsira ntchito zolaula pa intaneti. Kuwonetsera uku kumalongosola njira ya ubale wathanzi, pakati pa zidziwitso zina. Onaninso: Kodi ndiyenera kugonana kuti ndibwezere?

"Kupatsa mphotho kungatanthauzenso kukonzanso mayankho anu pazithunzi zolaula. Pankhaniyi, mutha kuyesa njira iyi, yomwe ikufotokozedwa mu Doidge's Ubongo Womwe Umasintha. Ngakhale Dr. Jeffrey Schwartz adapanga njira kwa OCD odwala, wagwiritsa ntchito bwino ndi mitundu yonse ya makakamizo. (OCD ili pafupi zokhudzana ndi madera ozungulira mphoto ndi kulephera 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.

Kugogomezera ndi zomwe inu do, mosasamala momwe mulili kumverera. Mwanjira ina, ngakhale mutakhala ndi chitsutso chotani, ngati simubwereranso ku chizolowezi chanu chakale, mumayambiranso 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

Kuledzera ndi khalidwe lachizoloŵezi, kotero vuto lanu ndikutaya kugwiritsa ntchito zolaula monga momwe mungayankhire pa nkhawa, nkhawa, kukhudzidwa, kusungulumwa ndi zina zotero. Pamene chilakolako chowoneka chikagunda, stall nthawi. Dzifunseni kuti musayang'ane osachepera mphindi 15, ndipo zisokonezeni nthawi yomweyo potembenukira ku chochita china chisanachitike. Zitsanzo: kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, kusinkhasinkha, kupanga chakudya chomwe mumakonda kwambiri, kuyimba nyimbo zomwe mumakonda, kujambula malingaliro anu mu zolemba, kusamba kozizira kapena kutsuka maliseche anu m'madzi ozizira. Mulimonse. Zilibe kanthu, bola ngati ndichinthu chomwe mungachite nthawi yomweyo, komanso mwachangu, m'malo moonera zolaula. Khalani okonzeka kubwereza nthawi zonse momwe zingafunikire.

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 ntchito yotsatilapo kumafunika chifuniro chochita masewera olimbitsa thupi. Komabe, mukamayang'anitsitsa china chake, zimakula mosavuta kuti muyang'anenso. Mukusuntha ubongo wanu. Nthawi iliyonse mukasiya chidwi chanu, kuntchito yanu yosankhidwa, mumalimbitsa njira yatsopano mu ubongo wanu, ndikufooketsa yankho lanu.

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

ZOYENERA: Wogwiritsa ntchito zolaula nthawi zonse amakhala wopanda chidwi ndi malingaliro aliwonse omwe ubongo wake umagwirizana ndi zolaula, kwanthawi yayitali, ndipo mwina kwamuyaya. Izi zikutanthauza kuti ngakhale chithunzithunzi chokha chimatha kuyambitsa ubongo wanu wakale ndikuwonjezera mkangano wamkati. Khalani kutali ndi zolaula. Pewani mtima wodziyesa ndi "kungoyang'ana" kuti mudziwe momwe mukuchitira.

Pali njira zothetsera malingaliro anu pazolaula pansipa, ndi pansipa "Ndinabwereranso kapena ndili pangozi yoti ndibwererenso. Nanga bwanji tsopano?"

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