Ukujikeleza kunye nokuBuyisa kwakhona uBrain bakho: Ubuntununtunu kunye nokungahambi kakuhle

Intro kwi-neuroplasticity

Izixhobo ezimbalwa zokukunceda uqonde inkqubo yokuvuselela ingqondo yakho:

• Ubunjalo bePlastiki: Yintoni? by Neuroscience for Kids
• Norman Doidge, MD kwi Iphonografi kunye neuroplasticity kweyona ncwadi ithengwa kakhulu “Ubungqina Obuguqula"
• Uphononongo lophando ngentloko ye-NIDA, uNora Volkow, ekhuselekileyo, ukukhathazeka nokuzenzisa
• Iinkqubo zokujongana ne-Flashbacks kunye nezifiso

Ukuhlawula nokungafihlisi kubhekisela kwi-neuroplasticity okanye plastic plasticity. I-neuroplasticity ubugomi bobuchopho bomi bobuchopho ukuhlaziya kwakhona iindlela zengqondo ezisusela kumava amatsha. I-neuroplasticity ayinalo uhlobo olulodwa lweenguqu zengqondo, kodwa kunokuba luquka iinkqubo ezininzi ezahlukahlukeneyo ezenzeka ngexesha lobomi bomntu. Ubungcweti be-plastiki buvela kumanqanaba amaninzi kwaye kubandakanya (kodwa aluphelelanga):

• Ukwandisa okanye ukuncipha kwi-myelin sheath (umbandela omhlophe): Ukukhupha iimbilini ze-nervous ukwenzela ukwandisa ijubane leempembelelo zentsholongwane.
• Ukwandisa okanye ukuncipha kwinani lamadendrites (imba ebomvu): Ezi fiber ezifana nefestile apho iiseliti ze-nerve zithetha.
• Ukuhla okanye ukwanda kwenani lezinto ezihambelana nazo: Inceda ukumisela amandla endlela, ukuhamba kolwazi, ukufunda kunye neenkumbulo.
• Ukwandisa okanye ukunciphisa ngamandla e-synapse: Okufanayo ngasentla

Iindlela zokwenza ntsha kwengqondo yakho

Ezi ndlela zingasentla ziyasebenza ngexesha lokukhula kwengqondo, ukufunda, ukuyilwa kwememori, kunye nokukhula kwesiyobisi. I-Neuroplasticity isebenza kumacala amabini: inokulwenza buthathaka okanye ucime uqhagamshelo oludala kunye nokomeleza okanye ukwenza unxibelelwano olutsha. Kwimodeli elula kakhulu, utshintsho olukhulu olunxulumene neziyobisi lubandakanya:

1. Ukuxhatshazwa: Ukunciphisa izijikelezo ezinxulumene nembuyekezo yemvelo (umzekelo, ukudla, isondo, njl.).
2. Sensitization: Ukuqulunqwa kwee-memlovian memory circuits ezinxulumene nokulutha
3. Ubuthakathaka: Ukuphungulwa kweesekethe zokulawula
4. Iinkqubo zokuxinezeleka ezichanekileyo: CRF, Amygdala, kunye ne-HPA axis

Umfana oqala kwakhona:

“Le iya kuba ngumzamo wam wokugqibela ngale nto emva koko ndigqibile. Andiyithandi iphonografi kodwa ndiyayithanda into yokuqala endiyifumanayo xa ndizilinga ngayo (imbi kakhulu emva kokuba iyifunxe) ethe yangoku ibhetele kunayo nantoni na endinayo ngoku. ”

Utshintsho lwe-Neuroplastic

Le ngcaciso emfutshane ingentla iqulethe ezintathu zeenguqu ezinkulu ze-neuroplastic ezitholakala kwizilingo: ukungazenzisi, ukukhuthazwa kunye nokungafuneki.

1. "Andiyithandi iifostile" kwaye “Mbi emva koko iyabila” bonisa ukungazenzisi. I-cortex yakhe ethe kratya engaphezulu ifuna ukubuyela kwimeko ye-porn eyonyanzelwe ngu-ED kwaye ulindele ukuziva ngathi ulala emva kokuzinkcinkca nge-porn, kodwa uphulukana nomlo wokunqwenela. Ngobungqongqo, imbonakalo yangaphambili yecortex engwevu kunye nokusebenza kwehla, ukunciphisa ulawulo lwempembelelo. Ngoku, kwimfazwe yomlo phakathi kweenjongo zexesha elide kunye noncedo lwexesha elifutshane, umnqweno wokubukela iphonografi uhlala uphumelela eli dabi.
2. "Ndiyathanda ukuphakama kokuqala"Kwaye"bhetele kunayo nayiphi na into endinayo ngoku”Zibonise ku khuthazwa. Iindlela zokujongana nomlingo ezinxulumene nokusetyenziswa koononophelo ziindlela elula kwaye inokuthenjelwayo yokuqalisa isiphaluka somvuzo.
3. "okwangoku kungcono kunayo nayiphi na into endinayo ngoku”Kungenxa ye- ukungafuneki. I-dopamine ephantsi ne-dopamine (D2) i-receptors yenza imivuzo engokwemvelo ibe yinto enqabileyo, akukho ndawo ifana neyokukhuthaza njenge-intanethi ye-intanethi apho ku khuthazwa.

UKUSEBENZA

Ingaba ulwaphulo oluyintloko lomlutha?

Nangona uvakalelo (i-hyper-reactivity to cues) igutyungelwe kwiividiyo zam, uninzi lwababukeli lubona njalo ukungafuneki (ukuhla kwe-dopamine kunye ne-opioids, kunye ne-receptors) njengengxaki yokuguqula ingxaki yomlutha. Nangona uphando, abaninzi abaphandi bajonga ku khuthazwa njengotshintsho oluphambili olukhokelela ekusetyenzisweni okunyanzelekileyo. Nokuba yeyiphi na indlela, isiphelo liqela eliqhelekileyo lotshintsho olunxulumene nomlutha.

Isigama sesigxina siyadideka. Ukuxhatshazwa ibhekisa ekucingeni ngokubanzi ekuphenduleni ekuphenduleni kulo lonke ulonwabo… utshintsho olusisiseko. Sensitization ibhekisela kwi-hyper-reactivity / injabulo-kodwa kuphela ekuphenduleni kwiingcamango ezithile iingqondo zakho ezidibeneyo kunye nomlutha wakho.

Izithethi ezibini

Ukuba ezi ziinguqu zingu-neuroplastic zithetha, ukungafuneki Ingangxola, "andinakufumana lwaneliseko" (uphawu lwe-dopamine ephantsi), ngelixa ku khuthazwa Ndiza kukubamba ngeembambo kwaye uthi, "Heyi mfondini, ndiyifumene le nto uyifunayo" -yinto eyenzeka kanye ukuba ibe yile nto, ukugqithisa okubangele ukungafuneki. Ixesha elingaphezulu, le ndlela inamacala amabini inomvuzo ojikelezayo wokubhabha kwinto yokusebenzisa iphonografi, kodwa ingaphantsi kokuchaphazeleka xa iboniswa ngesivumelwano sokwenyani.

Usenokuba uvuselele ingqondo yakho kwaye ubuyisele umqondiso wakho we-dopamine kwinto eqhelekileyo kuwe, kodwa iindlela ezikhuthazayo azinakuze ziphele tu. Banokuba buthathaka, nangona kunjalo. Umzekelo, umntu olinxila nothe phithi yiminyaka engama-20 akanakushukunyiswa ziintengiso zebhiya. Nangona kunjalo ukuba usela ibhiya, iindlela zakhe ezikhuthazayo ziya kukhanya, kwaye angaphulukana nolawulo nokuzinkcinkca ngotywala. Kwenzeka into efanayo nakubasebenzisi be-porn bangaphambili. Kuya kufuneka bakhumbule imikhondo ixesha elide, ngakumbi abo banamandla.

Sensitization

Nantsi ingcaciso ethe kratya yobuchwephesha bokuthathelwa ingqalelo, kuthathwe ekusebenziseni iziyobisi:

Imvakalelo yeziyobisi ivela kwikhoboka leziyobisi, kwaye ichazwa njengeziphumo ezonyukayo zamachiza kulandela idosi ephindaphindiweyo (ngokuchaseneyo nokunyamezelwa kweziyobisi). Umlutha unokunxulunyaniswa nokunyuka (ukukhuthaza) umnqweno weziyobisi xa imeko yendalo esingqongileyo enxulunyaniswa nokuthatha iziyobisi, okanye iindlela zeziyobisi. Le nkqubo inokuba negalelo kumngcipheko wokuphinda ubuye kumlutha ozama ukuyeka. Uvakalelo olunje lubandakanya utshintsho kunikezelo lobuchopho be-mesolimbic dopamine, kunye nemolekyuli ngaphakathi kwe-mesolimbic neurons ebizwa Delta FosB."

Ngamanye amazwi, umlutha udale iindlela ezinzulu zobuchopho kwiingqondo zakho, iinkumbulo, ezenziwa ngokulula kuyo nayiphi na into enxulunyaniswa nokusetyenziswa kwangaphambili (imifanekiso, ukusetyenziswa kwekhompyuter, njl. njl.) Beka ngokulula-ukwenziwa kweendlela ezenziwayo ezilinganayo nqwenela. 

"Ndabuyela kwi-porn kanye, kwaye nangona ndingakhange ndimelele ngokupheleleyo, andizange ndikholelwe ubungakanani bokukhawuleza endikufumene xa ndicofa indawo! Imincili enamandla kakhulu-ukurhawuzelela, umlomo owomileyo, kunye nokungcangcazela. Andizange ndizive ndinjalo ngenxa yokuba ndandikwiminyaka yokufikisa kwaye ndabona umbono ongalindelekanga kunyusa isondo lentombazana! ”

Iimpawu: Ingqondo yakho ephezulu yenza i-loop ingxelo

Ke ngoku kanye kwenzeka njani ukuba ubuntununtunu buvele kwingqondo ekhula ngaxeshanye ibe lukhula oluqhelekileyo? Uyenza njani ingqondo yakho kwakhona? Ngamagama alula, ubuntununtunu buquka iindlela ezimbini eziqhelekileyo zobuchopho ezithathiwe kude kakhulu: ixesha elide (LTP), yiyo nokuqiniswa kwee synapses, yaye uxinzelelo lwexesha elide (LTD), okuyi-weakening of synapses.

Isikhundla sexesha elide (LTP) sisiseko salo ukufunda nokukhumbula. Ingashwankathelwa ngokuthi “iiseli zesibindi ezivuthayo kunye, ucingo kunye.”Iinkumbulo zivela ngokwamanqanaba amabini. Okokuqala, imiqondiso yakho yokujikeleza yesekethe yokuba amava abalulekile ngokuthumela i-dopamine yakho i-correx (PFC). I-dopamine eyona nto ibaluleke ngakumbi ubuchopho bakho bufikelela kumava.

Okwesibini, i-PFC iphendula eyakho “Oku kubalulekile!” uphawu ngo (1) ukunitha kunye yonke into enxulunyaniswa nomvuzo, kunye (2) nokwenza i-neural feedback loop ebuyela umva kwisekethe yomvuzo. Emva koko, nayiphi na ingcinga, inkumbulo, okanye isimilo esinxulunyaniswa naloo mvuzo othile uvula indlela, kwaye usete umvuzo wakho wesekethe i-buzzin '. Kungaba ngamavumba ahambelana nomdibanisi wakho owuthandayo. Kwi-tomcat inokuba ngumngxunya ocingweni okhokelela kwimazi xa kushushu. Kwintaka inokuba ibona umntu ogcwalisa ukutya kweentaka. Injongo yendaleko kukukunceda ukhumbule ukuba ngubani, yintoni, phi, nini kwaye njani ngesondo, ukutya kunye nerock 'n' roll.

Glutamate

Kubaluleke kakhulu, i ingxelo iluphu ayisebenzi kwi-dopamine. Iyaqhubeka glutamate. Zombini iikhemikhali ze-neurochemicals zinamandla okwenza ukuba "Yiyifumane!" imiqondiso kwisekethe yakho yomvuzo. Ukuvuselela iGlutamate yoko kutheni i-porn iyakwazi ukubethelela i-chimes yakho nangona umbane wakho wesiphaluka eyekile ukuphendula kwi-dopamine kunye namaqabane oqobo. Umvuzo wesekethe (dopamine) → I-PFC (imibutho eyenziwe) → impendulo ye-loop (glutamate) ukuvuza isiphaluka.

Ukwazisa: Ukudala imemori engaphezulu

Kuze kube ngoku, inkqubo yoshishino njengesiqhelo. Ukwazisa, nangona kunjalo, utshintshela le PCC evamile → indlela yokwenza i-glutamate indlela eya kwi-circuitry reward in inkumbulo ephezulu ngamanyathelo amathathu:

• Ngokuvuselela, iinkumbulo ezicacileyo (ezifana nokufunda iinyani kunye neziganeko) ziguquka zibe yimikhwa, eyaziwa ngokuba ngokupheleleyo khumbula. Umzekelo: ukwazi indlela yokukhwela ibhayisikili ngaphandle kokucinga. Izinkumbulo ezinxulumene neziyobisi zifana nemeko yePavlovian kwii-steroids-kunzima ukuyihoya. Xa umntu osela utywala edlamkileyo ehamba ngebhari, zonke izandi zokuhleka nokujoja kwebhiya endala zinokuyibetha ibe sisiphithiphithi, zimise iminqweno… kwaye zisuse zonke izigqibo.
• I-LTP yomeleza indlela yempendulo yokuba iskirt esincinci se-glutamate kuko konke okudingayo ukutshisa iiseli zemithambo-luvo ezibonisa ukuba, lo ngoku! ” Iindlela eziqwalaselweyo zezi indlela engeyiyo yedopamine ngokwenza i-neurons yomvuzo-yokujikeleza-kuza isihogo okanye amanzi aphezulu. Olu phawu lucocekileyo lubonakala lusembindini wazo zonke izongezo. Ukuxinana kwetrafikhi kuhola wendlela omkhulu we-dopamine kukugcina ungaziva mnandi kwisini sokwenene? Akukho ngxaki. Unenye indlela yokufika ekhaya, kodwa ivumela kuphela uhlobo olunye lwesithuthi (ukuvuselela): IPORN.

I-GABA ibeka iibhuleki

• Ukusetyenziswa okuqhubekayo komlutha wakho kusebenze Isithathu Inkqubo kwinkqubo yovuselelo: uxinzelelo lwexesha elide (LTD). Inkqubo yokuqhawulwa kwangaphakathi kwesekethe (GABA) buthathaka, ukuqhubela phambili ukwandisa "Yiye!" imiqondiso ye-glutamate. Endaweni yokusebenza kwengqondo eqhelekileyo, okufana nokuqhuba kwesixeko apho ujonga khona ukugcwala kwabantu kuyo yonke indlela, indlela yakho ye-porn autobahn. Akukho zibane zendlela kunye ne-porn kuphela yi-BMW M-5 yendlela.
• Into yokuhamba ngokuzenzekelayo iyinto eqhelekileyo kum. Kufana nokuba unedemon ephosakeleyo, kwaye emva kokuba ugqibile, uqobo lwakho luyabuya kwaye luyazibuza ukuba kwenzeka ntoni esihogweni kwaye kutheni uchithe lonke eli xesha ujonge iividiyo ezenyanyekayo.
• Inkosi efanayo iya kutshintshana ngesondo / ukutya njengokuxhatshazwa kweziyobisi

I-master switch ishukumisa ukuba utshintsho olumalunga neziyobisi luyiprotheni DeltaFosB. Amanqanaba aphezulu okusetyenziswa imivuzo yemvelo (isini, iswekile, ephezulu) okanye ukulawula okungapheliyo malunga nasiphi na isichengululo sokusetyenziswa gadalala kubangela ukuba i-DeltaFosB iqokelele kwiziko lokuvuza.

Qaphela ukuba iziyobisi eziyingozi zibangelwa umlutha kuba ziphakamisa okanye zivimbela iindlela sele sele ikhona kwimbuyekezo yemvelo. Yingakho i-American Society of Addiction Medicine ithi ngokungabonakali ukuba izilwanyana zokutya kunye nezocansi ziyimilutha yinyaniso.

DeltaFosB

DeltaFosB injongo yokuziphendukela kwemvelo kukukhuthaza thina ukuba "siyifumane ngelixa ukufumana kulungile!" Yindlela yotywala ye ukutya kwaye ukuvelisa, esebenza kakuhle kwamanye amaxesha kunye neendawo. Le mihla yenza izilingo ukutya okungenamsoco kunye ne-intanethi ye-intanethi njengoko kulula njenge1-2-3.

I-DeltaFosB ayiqali kuphela ukuxilisa, kodwa inokunceda ukuyigcina ixesha elide. Enyanisweni, ixhomekeke ngeenyanga okanye ezimbini emva kokuba uyeke ukusebenzisa, ukwenza ukuphindaphinda kwakhona. Ngaphezu koko, iikhumbuzo ezinokwenziwa (kunye kunye nengqondo ehambelana nomzimba) iguqula ixesha elingaziwayo ixesha elingaziwayo. Ngamafutshane, iifom ze-porno ziyakunokutshatyalalisa ixesha elide.

Umlutha we-neuroplasticity ungatshwankathelwa ngokuthi: Ukuqhubeka kokusebenzisa → iDeltaFosB → ukusetyenziswa kweendiza → utshintsho kwi-synapses → ukukhuthaza nokungafuni. Yabona Ubunzima Bomlutha ngolwazi oluthe kratya. Kubonakala ngathi ukugqithiswa kwemisebenzi ekugqibeleni kukukhokelela ukulahlekelwa kolawulo olulawulayo (ulwaphulo-mthetho), enye into ebalulekileyo yezobisi.

Ukufundiswa kweengxelo zokunikwa kwengxelo okanye ukukhwabanisa-abasebenzisa abantu abathandwayo bezesono / izilwanyana zesini: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20.

Iindlela ezenziweyo kunye nokurhoxa… ugh

Masithi uthatha isigqibo sokuzincama kakhulu kwaye uyeke ukusebenzisa iphonografi. Uya kuziva ubolile okwethutyana. Khumbula, ingqondo yakho yaqala yabona ukusetyenziswa kwakho kwe-porn enzima njenge-bonanza yemfuza. Yayicinga ukuba wenza iintsana ngovuthondaba ngalunye. Yabeka ezona nkumbulo zibalaseleyo ke wena a ngafuni shiya i-bevy yakho "exabisekileyo" yobuhle (okanye nantoni na obufikelela kuyo).

Ngoku, njengoko uhlaziya ubuchopho bakho ngokuyeka, sele ukhona i-dopamine ephantsi / uvakalelo kumaconsi ngakumbi. Kwakhona, i-libido-squelching brain stress hormones CRF kunye neorepinephrin dubula phezulu. Ukungafuneki kwemeko kukudlula ngaphezulu, ke iqabane lokwenyani alimi lithuba. Akumangalisi ukuba uninzi lwabantu lube namava anjalo iimpawu zokurhoxa. Baziva Ngaphantsi ukuzonwabisa kunanini ngaphambili ngokuphendula kwisimo esiqhelekileyo, ukuvakalelwa Kaninzi xhalaba, kwaye uzama ukuyeka enye into ekwazi ukuhambisa umvuzo wabo wesiphaluka. Kukho izizathu ezibonakalayo zomzimba zokuba izilingo zinzima kakhulu ukubetha.

Iifowuni zomlutha

Okubi nangakumbi, ngexesha lokuziyeka kukhula ngakumbi. Ingathi iziko lakho lokonwaba likhwaza ngenkuthazo… kodwa kuphela likhoboka elinokuva umnxeba. Amasebe (dendrites) kwiiseli zemithambo-luvo eziqhubekekisa iimpawu ezinxulumene nomlutha babe "super spiny." Oku kugqithisa kwee-nub ezincinci kuvumela unxibelelwano ngakumbi lwe-synaptic kunye nolonwabo olukhulu. Kufana nokukhulisa iindlebe ezine zeendlebe ngelixa ubambekile kwikonsathi ye "Spinal Tap". Xa imikhwa okanye iingcinga (glutamate) isando somjikelo wesekethe yomvuzo, isikali sokunqwenela sihlasela ishumi elinanye.

Ndifumanisa ukuba imifanekiso engahleliwe kwiintengiso kunye nezinto zibeka iminqweno. Nokuba iimodeli zinxitywe ngokupheleleyo, ndifuna ngokwenene ukunikezela.

Ngexesha lokuchacha (ukuphinda usebenze ngengqondo yakho), kulula ukwenza impazamo kwindlela esebenzayo yovuselelo lwenene. Oku kuyinyani ngakumbi ukuba ufumana amava oqobo yehla kwi libido ngaxa lithile ekuvuseleleni kwakho. Ngethuba lesi sigaba se "flatline", i-porn cue isenokukutshisa, kwaye ibangele ulwakhiwo olunomdla. Oku kunokukukhohlisa ukuba ucinge ukuba i-porn yiyo unyango ngenxa yakho yokulukhuni.

Umonde uyafuneka

Ukunyanga okwenene kukulinda ngesineke izakhiwo kwindawo yakho yengqondo ukufumana ulawulo olutsha. Okwangoku, zonke ezinye izishukumiso, kuquka umlingane wakho, azivuki.

Kwiinyanga ezimbini zokuphola kwam ndabona isakhelo esilula se-esile elingenanto kwitshaneli yabantu abadala. Ukunyaniseka kuthixo, kwakungathi ndifakwe uhlobo oluthile lweziyobisi. Ndandinomdla omkhulu kwilungu lobudoda kunye nengqondo yam, ukuyibeka kwakhona. Ndibaleke ndaya phezulu ndayohlamba amazinyo. Ukuba bendihleli ezantsi, ngendibuye ndibuyele kwi-100%. Ndizive ndiyinxalenye yokuhamba kwam, "YINTONI INDODA ESIHOGWAYO? BUYELA EMVA KWEZANTSI !!!!!!!!! ”. Bendingcangcazela ndikhefuzela. Emva kwe-8 min yokuxubha amazinyo angayeki, ndibuyele esiqhelweni.

Ukubuyiselwa kuphendulela iindlela ezinqabileyo eziya kwiikiti zamaphepha

Ngaphandle kwamandla abo amakhulu, iindlela ezinconyiweyo ekugqibeleni ziphulukene nokubamba njengoko ingqondo yakho ibuyela kwinto yesiqhelo, kwaye uyolo lwemihla ngemihla lube lolwanelisayo ngakumbi. Ukugcina iiphikseli kuqala ukubhalisa njengomsebenzi ongenanto, kwaye ekugqibeleni ukuphinda usebenzise ingqondo yakho ivumela iindlela ezivuselelweyo ukuba zenze buthathaka ngaxeshanye komeleza iindlela ezihambelana neminye imivuzo ethembekileyo (njengamaqabane okwenyani).

Ishifti yokubuyela kwimeko yesiqhelo

Apha, abafana bachaza ukuba lolu tshintsho luyathanda njani. Hlalani nikhumbule ukuba abaninzi babo baye bafumana isigaba sokurhoxisa kanzima kunye nenyanga (okanye iinyanga eziliqela) zokuphepha ukugqithwa koonwabo / ukuhlaziya umzimba.

Guy 1) Ekugqibeleni ndaye ndagqiba kwelokuba ndihlaziye i-pornography. Inye into eyayingaqhelekanga: Khange ndibonakale ndifumana ukonwaba okufanayo kwi-porn njengoko ndikhumbula. Nokuba ukufumana indawo oyithandayo kwakungabonakali kuhambisa. Iphonografi yayikruqula ngandlela thile. Nangona ibingeyiyo "intle" njengoko ndiyikhumbulileyo, ndaye ndatsalelwa kuyo. Kuba iphonografi yayingaphantse ibe nkulu njengoko ndiyikhumbulayo, ukubuyela umva kuya kuba lula.

Guy 2) Ngethuba lokuqala xa ndiqala ukuhlaziya i-masturbating kwakhona, ndaziva ukuba ingqondo yam ifuna i-pornography. Oku kuya kuba nzima ukuyichaza… bekukho indawo kwingqondo yam apho i-junk ye-porn yahamba khona (iinkumbulo, iminqweno, njl. Xa ndikhanyela i-porno, ndaziva ndiwile okanye ndiziva ndingenanto kuloo nxalenye yengqondo. Njengokuba yayingasekho kwaye nengqondo yam yayiqonda. Kwakungathi xa uqhwaba izandla. Ingqondo yam yayilindele into phakathi kwezandla, kodwa ke yaqonda ukuba akukho nto iphakathi ngaphandle komoya.

I-HYPOFRONTALITY NOKWENZA IBONELELO YAKHO IBALI

Enye inkalo yenkqubo yokubuyisela iquka ukuqinisa yakho lawulo lo lawulo, ehlala kwi-correx yakho ye-prefrontal (ngasemva kwebunzi lakho). Ukuhlola ingozi, ukwenza izicwangciso zexesha elide, kunye neempembelelo zokulawula ziphantsi kolawulo lwe-correx ye-prefrontal. Igama elithile ukungazenzisi idla ngokusetyenziswa xa ichaza indlela ukuxhatshazwa kwezinto ezibuthathaka kunye nokuvimbela ezi zijikelezo zokuzilawula. Kuthatha ixesha, kunye nokuhambelana, ukubuyisela ezi zijikelezi ukuze usebenze ngokugcwele.

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Imisebenzi ye-correction ye-prefrontal:

Xa kuthelekiswa nezinye izibonda, abantu banakho phuhliswa kakuhle indawo yokuqala. Ukujongana nokucinga okungacacanga kunye nohlalutyo, ikwanoxanduva lokulawula isimilo. Oku kubandakanya ukulamla iingcinga ezingqubanayo, ukwenza ukhetho phakathi kokulungileyo nokungalunganga, kunye nokuqikelela iziphumo ezinokubakho zezenzo okanye izehlo. Indawo yengqondo ikwalawula ulawulo lwentlalo, njengokucinezela iminqweno yeemvakalelo okanye zesondo. Kuba i-cortex yangaphambili yindawo yezobuchwephesha enoxanduva lokuthatha idatha ngeemvakalelo zomzimba kunye nokuthatha isigqibo ngamanyathelo, kuyeyona nto ibaluleke kakhulu kwiimpawu zabantu ezinjengokwazi, ubukrelekrele ngokubanzi, kunye nobuntu.

Imisebenzi yethu yokwenza i-cortex eyenziwa iyabhekiswa kuyo imisebenzi elawulayo:

• Ukucinga okungabonakaliyo
• Isizathu somsebenzi ojoliswe kuyo
• Ukucwangcisa nokuxazulula iingxaki
• Ukuqwalaselwa kwimisebenzi
• Ukuvimbela iimpendulo ezingaphenduliyo
• Imiphumo yokulinganisela yezenzo ezizayo
• Ukuthotyelwa kweempendulo (ukulawula ukutshintsha)
• Ukwenza isigqibo sokwenza izigqibo

Ngokwesiqhelo ikho ibhalansi yamandla (umfanekiso ngasekunene) phakathi kwezibongozo / iminqweno kunye nokwazi kwethu iziphumo zezenzo zethu

Ziyintoni ubuxoki?

Hypo kuthini ngaphantsi kwezinto eziqhelekileyo okanye ezingekhoyo. Ngaphambili bhe kisela kwi lobes, okanye i-prefrontal lobes. Ngenye indlela le migaqo cortex yangaphambili or i-correx nazo zisetyenziswa. Nangona kunjalo, i-cortex ibhekisa kumaleko angaphandle angqindilili eeseli zemithambo-luvo ezixineneyo, ezibonakala zingwevu. Hypofrontailty kuthetha ukuba i-lobes yangaphambili iphantsi kokusebenza. Ulwakhiwo, oku kubonisa ukuba:

1. Yehla matter (i-cortex)
2. Engavumelekanga mbandela omhlophe (iindlela zokunxibelelana)
3. Ukuncipha kwemetabolism or Ukunciphisa ukusetyenziswa kweglucose

Ukubeka nje, ulwalamano olunxulumene nomlingo luyehla ekusebenzeni okulawulayo, okubonisa ukuba:

• Izigqibo ezithintekayo ezibangelwa ukuphazanyiswa ngokuthe ngqo nokuqiqa, ingcamango, kunye nokukwazi ukujonga imiphumo.
• Imoto, iimpembelelo, kunye nokukhanga ayinakuvinjelwa ngenxa yokunyanzelisa ngokuthe ngqo kwikhono lokucinga.
• Ingqondo igxininisa umvuzo, ihluleka ukuqonda ingozi, kwaye ihluleka ukwenza iinkqubo ezilumkisa ngengozi ezayo.
• Ingqondo ayikucingi gwenxa ukusebenzisa ikhoboka lakho "njengelifanele" ngokungakwazi ukuqonda iziphumo ezibi.

Ukulutha, kukungalingani kwamandla: Iinkqubo zokuzibamba ezibuthathaka (ukungazenzisi), ziyaphazanyiswa yiminqweno evela kwiindlela zokufumana iziyobisi kunye nokujikeleza komvuzo ongafunekiyo. Ngamanye amagama - eyakho amandla liye lahla.

 Yintoni Ebangelwa Ubuthathaka?

Hlola umgca we-circuit elula lula, okanye lo mboniso. Qaphela ukuba isekethe iqala nzulu ngaphakathi kwengqondo yokuqala (VTA) kwaye ibaleke iye kwi-cortex yangaphambili. Inqaku eliphambili kukuba i-VTA ivelisa i-dopamine ebonelela ngecortex yangaphambili. Kukholelwa ukuba ukwehla kwe-dopamine kunye ne-dopamine D2 receptors, njengoko kusenzeka kuyo ukungafuneki, ngokungafanelekanga cha phazela i-correx ye-prefrontal. Ekugqibeleni, ukuchithwa kwemisebenzi kungakhokelela ekutshintsheni kwe-lobe ehambelana nomlingo: umbandela omnyama ongaqhelekanga, ukulahleka kwemigca, ukunciphisa umonakalo, kunye nokuguqulwa kokusebenza phakathi komvuzo kunye ne-prefrontal cortex.

• Izifundo zokubika ukuphathwa komsebenzi osweleyo (ukuziphatha kakubi) okanye ukuguqulwa komsebenzi wabantu abasebenzisa i-porn / izilonda zesini: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14.
• Phantse Izifundo zobuchopho ze-150 baye bafumana ubungqina bobuqhetseba (ukuguqulwa kokusebenza kwe-prefrontal) kwiimilutha ze-intanethi.

Ukuguqula ukunyaniseka okubangelwa umlutha

Ukuba ukungafuneki ngokukhethekileyo kukukhokelela ekuziphatheni ubuqhetseba kunye nobuthathaka obuthathaka, ukubuyisela umvuzo wesiphaluka kwintlupheko kunye ne-dopamine amanqanaba yintloko yokubuyisela. Indlela esheshayo yokuqalisa kwakhona ukunika ingqondo yakho ekuphumeni kwezesondo-i-porn, iifostile kunye nokuhlaziya umzimba. Uninzi lwabafana luphelisa okanye luyinciphisa kakhulu i-orgasms ngexesha lokuqalisa kwakhona.

Ixesha liphilisa kakuhle, kodwa yintoni wena unako Uncedisa le nkqubo kuku umzimba kwaye kucamngca. Ukusebenzisa umsebenzi we-Aerobic yinto enye eyandisa kokubili dopamine kwaye i-dopamine receptors. - ezinxulumene nokungazenzisi. Ukuzilolonga kwandisa umsebenzi olawulayo ekutyebeni kakhulu abantwana. Umsebenzi oLawulayo ngowokusetyenziswa kwexesha ukwenzela ukuba uququzelele imisebenzi emikhulu ye-cortex yangaphambili, kwaye ukukhuluphala kunxulumene nobuqhetseba. Ukuzivocavoca kwakhona iuhlutha iimpawu ze-ADHD ngelixa uguqula ukusebenza kwe-cortex yangaphambili. Ukuzivocavoca kwakhona kunciphisa izifiso kwaye kunciphisa uxinzelelo. Olunye uphando lubika ukuba ukucamngca kwandisa i-dopamine engama-65%. Enye isifundo bafumene umbandela ogqithiseleyo obuninzi be-cortex kwi-meditators yexesha elide.

Izifundo zibonisa ukuba uqeqesho lobuchopho unako ukwandisa i-dopamine ukubandakanyeka kwimemori yokusebenza kunye ukunciphisa ukusetyenziswa kweziyobisi. Njengoko isifundo esinye sibonisile, umntu unokuqeqesha i-cortex yangaphambili njengoko umntu enokuba yimisipha:

Imemori yokusebenza, ehlala kwi-correx ye-prefrontal, inxulumene kakhulu nokulawula okulawulayo. Abantu abanememori encinane yokusebenza banokusebenza kakubi kunye nokuqeqeshwa kwememori yokusebenza kuphucula ulawulo olulawulayo.

IINGOZI ZOKUFUNDA UKUZONWABISA UKUZEZA IBHINTSI YAKHO

• Jonga le ntetho enhle kakhulu nguDkt. Mark Schwartz njengoko ephonononga oko kungabandakanywa kwi-rewiring, kwaye uchaze ukuba yeyiphi imingcipheko ebonisa ukuba ubani onokuzuza kakhulu kuncedo oluyingcali.

Ukuxhamla ukuvuswa ngamaqabane oqobo ngumgomo onempilo, njengoko unqamla kwi-intanethi yokusebenzisa i-intanethi. Le ntetho ichaza indlela eya kubudlelwane obuhle, phakathi kwezinye iimbono. Kwakhona ubone: Ngaba kufuneka ndilale ngesondo ukuze ndibuyele?

"Ukuhlawulwa kungabhekisa kwakhona ekuqeqesheni kwakhona impendulo yakho kwiimpawu ezingamanyala. Kule meko, unokuzama le ndlela, echazwe kwiDoidge Ubungqina Obuguqula. Nangona uDkt. Jeffrey Schwartz ephuhlise ubugcisa kwii-OCD izigulane, uye wasebenzisa ngokuphumelelayo nazo zonke iintlobo zokunyanzelisa. (I-OCD isondele ezinxulumene nomsebenzi wesiphaluka somvuzo kunye nokutshatyalaliswa kwayo.)

Ukuphilisa ngokugcina ingqondo yakho ithathe ixesha

Kwakhona, ezinye zeenkqubo zixhomekeka ngexesha. Wathi omnye umntu emva kweeveki ezintandathu ze-PMO:

Into endiyifumeneyo namhlanje kukuba ngaphambili xa ndiqala kwakhona xa umfanekiso ohambelana nezesondo udubuleke entlokweni yam ndikufumene kunzima ukugxotha kunye nokulahla, phantse ngokungathi icandelo lobuchopho bam obundithumela umfanekiso lwalomelele kakhulu. Ngoku xa umfanekiso uphuma entlokweni yam ndikufumanisa kulula kakhulu ukuwugxotha, kwaye awuhlali ixesha elide. Kuvakala ngathi yinxalenye yengqondo yokuthumela le mifanekiso iyenziwa buthathaka.

Ukugxininiswa kukuthini do, kungakhathaliseki ukuba ungubani imvakalelo. Ngamanye amagama, nokuba ungavakalelwa kangakanani, ukuba awubuyeli kumkhwa wakho wakudala, uqala ukubuyisela ingqondo yakho kwakhona.

Umgudu wakho ukhawuleza inkqubo. Omnye umntu wathi:

Ngokwenyani kufuneka uthathe inxaxheba ekuzifundiseni. Ndacinga ukuba ndingalinda nje ukuba kwenziwe kwakhona ukuze ndenze yonke into nge-100%, kodwa licebo elilungileyo ukunceda ukukhawulezisa inkqubo ngokuthatha inxaxheba kwimikhwa emitsha yokuvelisa nokuba ingqondo yakho yokuqala ayonelisekanga kwangoko .

Umlutha wo

Umlutha wobugqwetha ukuziphatha okufundiweyo, ngoko umceli wakho kukungafumani ukusetyenziswa kweetayili njengempendulo ngokuzenzekelayo uxinzelelo, ukuxhalaba, ukunyamezela, ukuzodwa, njalonjalo. Xa isikhuthazo sokubukeka sibetha, gcina ixesha. Zixelele ukuba awuyi kujonga ubuncinci imizuzu eli-15, kwaye ziphazamise kwangoko Ngokuguqula ingqalelo yakho kwenye into ekhethwe kwangaphambili. Imizekelo: umthambo wokuphefumla, umthambo wokuzilolonga, ukucamngca, ukwenza ukutya okuthandayo okuthandayo, ukubeka umculo owuthandayo, ukurekhoda iingcinga zakho kwijenali, ukuhlamba ngamanzi abandayo okanye ukuhlamba amalungu akho obuni emanzini abandayo esinkini. Noba yintoni. Ayinamsebenzi, ukuba nje yinto onokuyenza kwangoko, kwaye ngokuzenzekelayo, endaweni yokujonga iphonografi. Yilungiselele ukuyiphinda rhoqo xa kufuneka.

Ukuba, ngasizathu sithile, awukwazi ukwenza omnye umsebenzi, khawufane ucinge xa ​​usenza, inyathelo ngenyathelo ngenyameko. Jonga "Amandla okubonakalisa" apha ngezantsi.

Ngokwenyani ukuphinda ubase ingqondo yakho

Ekuqalekeni komsebenzi omnye kuya kufuna ukusetyenziswa ngamandla kwenjongo. Nangona kunjalo, xa uqaphele ngokugqithiseleyo ingqalelo into ethile, kuya kuba lula ukuyiqwalasela kwakhona kwixesha elizayo. Ngokwenene uphinde usebenzise ingqondo yakho. Njalo xa uvula ingqalelo yakho kwiminqweno yakho, malunga nomsebenzi okhethiweyo, uqinisa indlela entsha engqondweni yakho, kwaye unciphise ukuphendula ngokuzenzekelayo.

Inye into endiyiqapheleyo kukuba njengoko ixesha lihamba, ukubuyela umva kuvela kumava angamanyala nangaphambili. Ezininzi endandizilibele kwaphela. Kufana nokuxovula umaleko.

I-hypersensitivity ye-lingering

QAPHELA: owayesakuba ngumsebenzisi we-porn uya kuhlala ethe-ethe-ethe nakweyiphi na imikhondo yengqondo yakhe enxulumene ne-porn, ixesha elide kakhulu, kwaye nangonaphakade. Oku kuthetha ukuba nokujonga nje okungaqhelekanga kunokuvula impendulo yakho yakudala kunye nokunyusa ukungqubana ngaphakathi. Hlala kude noononophala. Melana nomnqweno wokuzivavanya "ngokujonga nje" ukujonga ukuba uqhuba njani.

Kukho iindlela zokujika iingcinga zakho kude ne-porn engezantsi, kwaye ngezantsi "Ndaphinda ndabuya okanye ndisesengozini yokuphinda ndibuyele. Yintoni ngoku?"

Nantsi indlela omnye umntu ahluke ngayo umnqweno oqhelekileyo wokuphulula amalungu esini kumnqweno wokulutha:

Xa ekugqibeleni ndagqiba kwelokuba ndihlaziye i-masturbate, andizange ndigqibe isigqibo somoya ococekileyo, ngokungathi ndandiyiphose kakhulu kwaye kwafuneka ndiziphathe. Endaweni yokuba ndizive ndinyanzelekile ukuba ndenze njalo, njengamandla esondo amaninzi ayehamba ngam kwaye ndifuna ukubaleka. Ukuchukumisa okuncinci kumalungu esini sam kwaye nokuhlikihlwa kwamashiti ebusuku kwandenza ndangcungcutheka kakhulu, kwaye njengoko iintsuku ezimbalwa zidlulile, ukuphulula amalungu esini kwakuvakala ngokungathi ngumbono olungileyo. Oku kwahluke kakhulu ekuziva unomdla wokuphulula amaphambili xa ulikhoboka le-porn.

Ilungu lakho lobudoda linokubulala ngaphezu komnatha, kodwa ukucinga nje kwabo bonke abo bafazi bahle benza ezo zinto zimbi kunye nendlela eya kukwenza ukuba uvuswe kwangoko yayikukutsala okuyinyani. Kulula ukuyiphutha loo nto ngamandla esondo. Ndiyawazi ngoku umahluko.

Amagcisa amaninzi