Unwiring & Rewiring Your Brain: Sensitization and Hypofrontality

Intro ku-neuroplasticity

Izinsizakusebenza ezimbalwa zokukusiza uqonde inqubo yokuvuselela ubuchopho bakho:

• I-Brain Plasticity: Iyini? by I-Neuroscience Yezingane
• UNorman Doidge, MD on Izithombe zobulili ezingcolile kanye Neuroplasticity encwadini ethengiswa kakhulu "Ubuchopho Obushintshayo"
• Ukubuyekezwa kocwaningo ekhanda likaNIDA, uNora Volkow, ehlanganisa ukuzwela, ukungahloniphi nokuziphatha kwangasese
• Amasu Wokubhekana Ne-Flashbacks kanye Nezifiso

Ukufaka kabusha izintambo nokungaxhumi kubhekisela ku-neuroplasticity noma ipulasitiki yobuchopho. I-Neuroplasticity yikhono lempilo yonke lobuchopho lokuhlela kabusha izindlela ze-neural ngokusekelwe kokuhlangenwe nakho okusha. I-Neuroplasticity ayihlanganisi uhlobo olulodwa lokushintsha kobuchopho, kodwa kunalokho ihlanganisa izinqubo eziningana ezihlukahlukene ezenzeka phakathi nokuphila komuntu ngamunye. I-Brian plasticity ivela emazingeni amaningi futhi ihlanganisa (kodwa ayikhawulelwe):

• Ukwandisa noma ukunciphisa i-myelin sheath (indaba emhlophe): Uhlanganisa izintambo zezinzwa ukuze ukwandise ijubane lezimvo zesisindo.
• Ukwandisa noma ukunciphisa inani lama-dendrites (i-grey matter): Lezi fiber ezifana negatsha yilapho amaseli we-nerve exhumana khona.
• Yehlisa noma inyuke ngenani lama-synapses: Isiza ukunquma amandla emigudu, ukuhamba kolwazi, ukufunda nezinkumbulo.
• Ukwandisa noma ukwehla ngamandla we-synapse: Okufanayo njengenhla

Izindlela zokuxhuma kabusha ubuchopho bakho

Lezi zinqubo ezingenhla ziyasebenza ngesikhathi sokukhula kobuchopho, ukufunda, ukwakheka kwememori, kanye nokuthuthuka komlutha. I-Neuroplasticity isebenza ngezindlela ezimbili: inganciphisa noma isuse ukuxhumana okudala futhi iqinise noma idale ukuxhumana okusha. Kumodeli elula kakhulu, izinguquko ezinkulu zobuchopho eziphathelene nokulutha zihlanganisa:

1. Ukungahlehlisi: Ukwehlisa kwezifunda ezihlobene nemivuzo yemvelo (isib. Ukudla, ucansi, njll)
2. Ukuzwela: Ukwakhiwa kwezijikelezo zenkumbulo ye-Pavlovian ehlobene nokulutha
3. I-Hypofrontality: Ukwenza buthaka kwamasekhethi okulawula umfutho
4. Amasistimu okucindezeleka ashintshiwe: CRF, Amygdala, ne-HPA eksisi

Indoda iqala kabusha:

“Lo kuzoba umzamo wami wokugcina ngalokhu bese ngiqeda. Angizithandi izithombe zobulili ezingcolile kodwa ngithanda ukuphakama kokuqala engikutholayo lapho ngizilingisa ngakho (kubi kakhulu ngemuva kwalokho kuyabheda) okwamanje okungcono kunanoma yini engibhekene nayo manje. ”

Izinguquko ze-Neuroplastic

Ukucaphuna okufingqiwe ngenhla kufaka phakathi izinguquko ezinkulu ezintathu ze-neuroplastic ezitholakala ekulutha izidakamizwa: ukungazenzisi, ukugqugquzela nokwehlisa isithunzi.

1. “Angiwathandi amanyala” futhi “Kubi ngemuva kwalokho kuyamunca” zindla ubuzenzisi. I-cortex yakhe yangaphambili enengqondo kakhudlwana ifuna ukululama ku-ED eyenziwe nge-porn futhi ulindele ukuzizwa enjenge-crap ngemva kokuzitika ngocansi, kodwa ilahlekelwa yimpi yokufisa. Nge-hypofrontality, i-frontal cortex grey matter kanye nokusebenza kwehla, kunciphisa ukulawulwa komfutho. Manje, emdonsisweni phakathi kwemigomo yesikhathi eside nokukhululeka kwesikhashana, isifiso sokubuka izithombe ezingcolile ngokuvamile siyayinqoba le mpi.
2. "Ngithanda ukuphakama kokuqala"Futhi"kangcono kunanoma yini engibhekene nayo manje” zindla ukuzwela. Izindlela zokulutha umlutha ezihlobene nokusetshenziswa kocansi manje kuyindlela elula futhi enokwethenjelwa kakhulu yokuqalisa isifundazwe sokuvuza.
3. "okuthi okwamanje ungcono kunanoma yini engibhekene nayo manje” kungenxa yokuthi ukungafuneki. I-dopamine ephansi ne-dopamine (D2) i-receptors yenza imivuzo yemvelo ibangele, akukho ndawo esondelene nayo njengokuvuselela njenge-porn inthanethi uzwela.

UKUKWAZIWA

Ingabe ukuzwela kuwumgogodla wokulutheka?

Yize ukuzwela (i-hyper-reactivity to cues) kumbozwe kumavidiyo wami, ababukeli abaningi bacabanga ukungafuneki (ukwehla kwe-dopamine nama-opioids, kanye nama-receptors) njengenguquko yomqondo oyinhloko yokuguqula umlutha. Nakuba abaphenyi abaningi bephikisana, empeleni babheka ukuzwela njengenguquko esemqoka eholela ekusetshenzisweni okuphoqelela. Kunoma yikuphi, iphoyinti lokugcina lingumlaza ojwayelekile wezinguquko zobuchopho ezihlobene nokulutha.

Itemu yokulutha iyadida. Ukungahlehlisi Kusho ukudayela okujwayelekile phansi kokuphendula kuyo yonke injabulo… ushintsho oluyisisekelo. Ukukwazisa isho i-hyper-reactivity/injabulo—kodwa kuphela ekuphenduleni imibono ethile ethi ubuchopho bakho buhlobanise nomlutha wakho.

Amazwi amabili

Uma lezi zinguquko ezimbili ze-neuroplastiki zingakhuluma, ukungafuneki Ngangikhala, "Angikwazi ukuthola ukwaneliseka" (ukusayinwa okuphansi kwe-dopamine), ngenkathi ukuzwela Ngabe ngikukopela ezimbanjeni bese ngithi, “Sawubona mngani, ngikutholile nje okudingayo” —okuyinto okuyiyona nto impela, ukusetshenziswa ngokweqile kwayo okwenze ukungabi nathemba. Ngokuhamba kwesikhathi, le ndlela esika nhlangothi zombili inemivuzo yakho yokujikeleza izwakala ekusetshenzisweni kocansi, kepha ingaphansi kokuthakazelisa lapho yethulwa ngesivumelwano sangempela.

Kungenzeka ukuthi uqalise kabusha ubuchopho bakho futhi wabuyisela ukusayinda kwakho kwe-dopamine kulokho okujwayelekile kuwe, kodwa izindlela eziqwashisiwe zingase zingashabalala ngokuphelele. Nokho, kungenzeka abe buthaka. Ngokwesibonelo, umlutha wotshwala osekuphele iminyaka engu-20 ephuze utshwala angase angasakwazi ukuqagelwa izikhangiso zikabhiya. Kodwa uma ephuza ubhiya, izindlela zakhe ezibucayi zingakhanya, futhi angahluleka ukuzithiba nokuzitika. Kwenzeka okufanayo nakubasebenzisi bangaphambili be-porn. Kudingeka baqaphele izimpawu isikhathi eside, ikakhulukazi ezinamandla.

Ukukwazisa

Nayi enye incazelo yezobuchwepheshe yokusizakala, ethathwe ekusetshenzisweni kwezidakamizwa:

“Ukuzwela kwezidakamizwa kwenzeka ekuluthweni kwezidakamizwa, futhi kuchazwa njengokwanda komphumela womuthi olandela imithamo ephindaphindiwe (okuphambene nokubekezelela izidakamizwa). Ukulutheka kungase futhi kuhlotshaniswe nokulangazelela kwezidakamizwa okwandisiwe (okuthuthukisiwe) lapho kuhlangatshezwana nezisusa zemvelo ezihlobene nokuthatha izidakamizwa, noma izinkomba zezidakamizwa. Le nqubo ingase ibe nomthelela engcupheni yokuphindela emiluthweni ezama ukuyeka. Ukuzwela okunjalo kubandakanya izinguquko ekudluliselweni kwe-dopamine ye-mesolimbic ebuchosheni, kanye ne-molecule engaphakathi kwama-mesolimbic neurons ebizwa ngokuthi. I-Delta FosB."

Ngamanye amazwi, umlutha udale izindlela eziqinile ze-neural ebuchosheni bakho, izinkumbulo empeleni, ezenziwa zisebenze kalula nganoma yini ehlotshaniswa nokusetshenziswa kwangaphambilini (izithombe, ukusetshenziswa kwamakhompiyutha, njll.) Kalula - ukwenziwa kwemizila esetshenzisiwe ilingana izinkanuko. 

"Ngabuyela ku-porn kanye, futhi yize ngingazange ngime ngokuphelele, angikholwanga ukuqina kokushesha engikuthole ngenkathi ngichofoza isiza! Injabulo enamandla kakhulu - ukuhayiza, umlomo owomile, ngisho nokuthuthumela. Angikaze ngizizwe ngisheshiswa ngaleyo ndlela kusukela lapho sengisezingeni lokuthomba futhi ngathola umbono ongalindelekile ngiphakamisa isiketi sentombazane! ”

The Mechanics: Ubuchopho bakho obuphakeme buyakha i-feedback loop

Ngakho-ke kwenzeka kanjani ukuthi ukuzwela kuphakame kubuchopho obukhula ngasikhathi sinye kube yinjabulo ejwayelekile? Uvuselela kanjani ubuchopho bakho? Ngamagama alula, izinzwa zifaka izindlela ezimbili ezijwayelekile zobuchopho ezithathwe kude kakhulu: amandla esikhathi eside (LTP), okuyi- ukuqinisa ama-synapses, Futhi ukucindezeleka isikhathi eside (LTD), okuwukuncipha kwama-synapses.

Amandla esikhathi eside (LTP) isisekelo ukufunda kanye nenkumbulo. Kungafingqwa ngokuthi “amangqamuzana omzimba afutha ndawonye, ​​ucingo ndawonye.”Izinkumbulo ziphakama ngezinyathelo ezimbili. Okokuqala, amasiginali wakho wesekethe womvuzo wokuthi ulwazi lubalulekile ngokuthumela i-dopamine ku- i-prefrontal cortex (PFC). Ukusebenzisa i-dopamine ngokubaluleke kakhulu ubuchopho bakho buhambisana nesipiliyoni.

Okwesibili, i-PFC iphendula ukuthi "Lokhu kubalulekile!" bonisa (1) ukuhlanganisa ndawonye yonke into ehlotshaniswa nomvuzo, kanye (2) nokwenza iluphu yempendulo yemizwa ebuyela emuva kumjikelezo womvuzo. Ngemva kwalokho, noma yimuphi umcabango, inkumbulo, noma inkomba ehlotshaniswa nalowo mvuzo othile ivula indlela, futhi isetha umjikelezo wakho womvuzo njenge-buzzin'. Kungaba iphunga elihlotshaniswa nejoyinti lakho eliyintandokazi le-burger. Ku-tomcat kungaba imbobo ocingweni eholela kowesifazane ekushiseni. Enyoni kungase kube ukubona umfana ogcwalisa inyoni. Inhloso yokuziphendukela kwemvelo ukukusiza ukuthi ukhumbule ukuthi ubani, ini, kuphi, nini futhi kanjani ngocansi, ukudla ne-rock 'n' roll.

I-Glutamate

Okubalulekile, i impendulo i-loop ayisebenzi ku-dopamine. Iyaqhubeka i-glutamate. Womabili la makhemikhali ezinzwa anamandla okwenza kusebenze "Hamba uyithole!" amasiginali kumasekethe wakho womvuzo. I-Glutamate stimulation yingakho i-porn isaqhubeka ishayela ama-chimes akho ngisho nalapho umjikelezi wakho wokuvuza uyeke ukuphendula ku-dopamine nabalingani bangempela. Isiklomelo sesifunda (i-dopamine) → PFC (izinhlangano ezakhiwe) → iluphu yempendulo (i-glutamate) ukuklomelisa umjikelezo.

Ukuzwela: Ukudalwa kwenkumbulo ephezulu

Kuze kube manje, inqubo ibhizinisi njengokujwayelekile. Ukwehliswa kwemvelo, noma kunjalo, kuguqula lokhu okujwayelekile kwe-PFC → i-glutamate feedback endleleni eya kumvuzo ojikelezayo super-inkumbulo ngezinyathelo ezintathu:

• Ngokuzwela, izinkumbulo ezisobala (njengokufunda amaqiniso nemicimbi) zishintsha zibe imikhuba, eyaziwa ngokuthi sobala izinkumbulo. Isibonelo: ukwazi ukugibela ibhayisikili ngaphandle kokucabanga. Izinkumbulo ezisobala ezihlobene nokulutheka zifana nesimo sePavlovian kuma-steroids — okunzima kakhulu ukukuziba. Lapho umuntu ophuza utshwala esanda kudlula edlula endaweni yokucima ukoma, yonke imisindo yokuhleka nephunga likabhiya osezingeni eliphezulu ingabhebhethekisa lesi sifunda esishukumisayo sibe yisiyaluyalu, kususe izifiso ezinamandla… futhi mhlawumbe kuqede konke ukuxazululwa.
• I-LTP iqinisa indlela yokuphendula njengokuthi i-squirt encane ye-glutamate iyikho konke okudingayo ukuze ushise amaseli ezinzwa akhomba ukuthi, “Uthole lokhu manje!” Izindlela ezizwelayo ziyi-a indlela engeyona i-dopamine ngokwenza kusebenze imivuzo-ukujikeleza ama-neurons-eze esihogweni noma emanzini aphezulu. Lesi sici esinyonyobayo sibonakala singumongo wazo zonke izengezo. Ukuminyana kwethrafikhi emgwaqeni omkhulu we-dopamine okugcina ungazizwa ujabulile kusuka ocansini langempela? Ayikho inkinga. Unenye indlela yokufika ekhaya, kepha kuvumela kuphela uhlobo olulodwa lwemoto (ukukhuthaza): IPHorn.

UGABA ubeka amabhuleki

• Ukusetshenziswa okuqhubekayo komlutha wakho kusebenze a wesithathu indlela yokwenza inqubo yokukhuthaza: ukucindezeleka kwesikhathi eside (LTD). Uhlelo lwe-braking system lwangaphakathi lokujikeleza (Gaba) yenza buthakathaka, iqhubeke ikhulise i- “Go for it!” amasiginali we-glutamate. Esikhundleni sokusebenza kobuchopho okujwayelekile, okufana nokushayela kwedolobha lapho uhlola khona ithrafikhi ezayo kuzo zonke izinqamula-mgwaqo, indlela yakho ye-porn ezwiswayo autobahn. Azikho izibani zethrafikhi kanye ne-porn yiyona kuphela i-BMW M-5 emgwaqweni.
• Into yokuzijwayeza ukujwayela impela ngiyijwayele. Kufana nokuphathwa yidemoni elihlanyiswa yizithombe zocansi, bese kuthi lapho usuqedile, ubuyile uqobo lwakho futhi uzibuze ukuthi kwenzekeni esihogweni nokuthi kungani uchitha nje sonke lesi sikhathi ubuka amavidiyo anyanyekayo.
• Inkosi efana nayo ishintshela ubulili / ukudla njengokudakwa kwezidakamizwa

Ukushintshwa kwenkosi okwenza lezi zinguquko ezihlobene nokulutha umlutha yi-protein DeltaFosB. Amazinga aphezulu okusetshenziswa kwe imivuzo yemvelo (sex, ushukela, amafutha amaningi) noma ukulawulwa okungapheli kwanoma imuphi umuthi wokuhlukunyezwa kubangele ukuthi i-DeltaFosB iqoqe esikhungweni sokuvuza.

Qaphela ukuthi izidakamizwa eziluthayo zibangelwa ukulutha ngokweqile ngoba zikhulisa noma zivimbela izindlela kakade endaweni yokuthola imivuzo yemvelo. Yingakho i-American Society of Addiction Medicine ithi ngokungapheli ukuthi izidakamizwa zokudla nezokucansi ziyizidakamizwa zangempela.

DeltaFosB

I-DeltaFosB Inhloso yokuziphendukela kwemvelo ukugqugquzela thina ukuthi "siyithole ngenkathi ukutholwa kulungile!" Kuyindlela yokuzilibazisa ye- ukudla futhi ukukhiqiza kabusha, esebenza kahle kwezinye izikhathi nezimo. Lezi zinsuku kwenza izidakamizwa zibe ukudla okungenamsoco futhi i-Internet ye-porn kulula njenge-1-2-3.

I-DeltaFosB ayilona nje ukuqala ukulutha, kodwa futhi iyasiza ukuyigcina isikhathi eside. Eqinisweni, ixhomeke cishe inyanga noma amabili ngemuva kokuyeka ukusebenza, okwenza uphinde ubuyeke. Ngaphezu kwalokho, izinkumbulo ezizwakalayo (kanye nobuchopho bomzimba obuhlobene) buyakha isikhathi eside isikhathi esingaziwa. Ngamafuphi, izingcaphuno zobulili ezingcolile zingase zikufake isikhathi eside.

Umlutha we-neuroplasticity ungafingqwa kanje: ukusetshenziswa okuqhubekayo → DeltaFosB → ukuvuselelwa kwezakhi zofuzo → izinguquko ku-synapses → ukugqugquzela nokunciphisa amandla, echibini Ubuchopho Obumlutha ukuze uthole imininingwane eyengeziwe. Kuyavela lokho ukuphelelwa amandla kwemizwa ekugcineni kuholele ekulahlekelweni kokulawula okuphezulu (ukungazenzisi), esinye isici esiyinhloko semilutha.

Izifundo zokubika ukubika noma ukucubungula-abasebenzisa abasebenzisi be-porn / izidakamizwa zocansi: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20.

Izindlela ezizwelayo kanye nokuhoxa…ugh

Ake sithi uthatha isinqumo sokwenza umhlatshelo omkhulu futhi uyeke ukusebenzisa i-porn. Cishe uzozizwa ubolile isikhashana. Khumbula, ubuchopho bakho ekuqaleni babona ukusetshenziswa kwakho kwe-porn esindayo njenge-bonanza yofuzo. Bekucabanga ukuthi wenza izingane ngomvuthwandaba ngamunye. Kubeke phansi izinkumbulo ezinhle kakhulu kanjalo nawe ngeke shiya ubhontshisi wakho "obalulekile" wobuhle (noma noma yini owawufinyelela kuvuthondaba lakho).

Manje, njengoba ulahla ubuchopho bakho ngokuyeka, usuvele usuvele i-dopamine ephansi / ukuzwela kwamaconsi okuqhubekayo. Futhi, i-libido-ecelching the brain stress stress I-CRF ne-norepinephrine dubula phezulu. Ukwehla kwesifiso sakho kungokweqile, ngakho-ke umlingani wangempela akabeki ethubeni. Akumangalisi ukuthi iningi labafana libhekana nalokhu izimpawu zokuhoxa ezinzima. Bayazizwa Ngaphansi injabulo kunanini ngaphambili ekuphenduleni imizwa evamile, umuzwa Okuningi ukukhathazeka, futhi ezama ukuyeka into eyodwa engakwazi ukuvuza umjikelezo wabo wesifunda. Kunezizathu eziqinile zokuphila ngenxa yokuthi izidakamizwa zinzima kakhulu ukushaya.

Izingcingo zokulutheka

Okubi kakhulu, ngesikhathi sokudakwa izindlela ezikhuthazwa "zokuhamba" khula ngamandla. Kunjengokungathi isikhungo sakho senjabulo sikhala ngenjongo yokukhuthaza ... kepha umlutha kuphela ongaluzwa ucingo. Amagatsha (ama-dendrites) kumaseli ezinzwa acubungula amasiginali womvuzo ahlobene nokulutha ube "i-super spiny." Lokhu kukhuphuka kwama-nub amancane kuvumela ukuxhumeka okungaphezulu kwe-synaptic nokuthakazelisa okukhulu. Kufana nokukhulisa izindlebe ezine ezingeziwe ngenkathi ubhajwe ekhonsathini ethi "Spinal Tap". Lapho izinkomba noma imicabango (i-glutamate) isetha isifunda sakho somvuzo, isikali sokulangazelela sihlasela ishumi nanye.

Ngithola ukuthi izithombe ezingahleliwe ezikhangisweni nasezintweni zisusa izifiso. Noma amamodeli agqoke ngokuphelele, ngifuna ukuvumela.

Ngesikhathi sokululama (ukuvuselela ubuchopho bakho), kulula ukwenza iphutha ngendlela evuselelwe yokusebenza kwe-libido yangempela. Lokhu kuyiqiniso ikakhulukazi uma uhlangabezana nokuguquguquka okujwayelekile ukwehla kwe-libido ngesikhathi esithile ekululameni kwakho. Ngalesi sigaba se- "flatline", isithombe se-porn singahle sikudubule, futhi sibangele ukwakhiwa okuhle. Lokhu kungakukhohlisa ukuthi ucabange ukuthi i-porn iyona ukwelapha ngenxa ye-libido yakho evilaphayo.

Kudingeka ukubekezela

Ukwelashwa kwangempela ukulindela ngesineke izakhiwo ebuchosheni bakho ukuze ubambe isiqondiso sakho esisha. Phakathi naleso sikhathi, zonke ezinye izinkinga, kuhlanganise nomlingani wakho, zivusa kancane.

Ezinyangeni ezimbili ngilulame ngabona uhlaka olulula lwembongolo engenalutho esiteshini se-movie yabantu abadala. Ngokweqiniso kunkulunkulu, kwaba sengathi ngijovwe uhlobo oluthile lwesidakamizwa. Ngaze ngaqhanyelwa kakhulu umthondo nasemqondweni, ngawubuyisela. Nangempela ngagijima ngaya phezulu ngixubha amazinyo. Ukube ngahlala phansi, ngabe ngibuyele ku-100%. Ngezwa ingxenye ethile yami ihamba, “WHY THE HELL MAN? BUYELA PHANSI!!!!!!!!!”. Ngangiqhaqhazela ngihefuzela. Ngemva kwemizuzu engu-8 yokuxubha amazinyo ngingayeki, ngase ngibuyele esimeni esijwayelekile.

Ukubuyisela emuva kuphenduka izindlela ezizwelayo zibe ama-tiger wephepha

Naphezu kwamandla azo amakhulu, izindlela ezithuthukisiwe zigcina zingakwazi ukubamba njengoba ubuchopho bakho bubuyela esimweni esijwayelekile, futhi ukuzijabulisa kwansuku zonke kuba ukwaneliseka ngokwengeziwe. Ukubuka amaphikseli kuqala ukubhalisa njengomsebenzi ongenalutho, futhi ekugcineni ukuhlanganisa kabusha ubuchopho bakho kuvumela izindlela ezithuthukisiwe ukuthi zibe buthaka ngesikhathi esifanayo kuqinisa izindlela ezihlobene neminye imivuzo ethembisayo (njengozakwethu bangempela).

Ukushintsha ekululameni

Lapha, abafana bachaza ukuthi lolu shicilelo luyathanda yini. Khumbula ukuthi iningi labo liye labhekana nesigaba sokukhishwa kanzima nenyanga (noma izinyanga ezimbalwa) zokugwema ukucabangela ucansi / ukushaya indlwabu.

Guy 1) Ekugcineni nganquma ukushaya indlwabu kwezinye izithombe zobulili ezingcolile. Into eyodwa yayixakile: Angizange ngibonakale ngithola injabulo efanayo ku-porn njengoba ngikhumbula. Ngisho nokuthola izigcawu eziyintandokazi akubonakalanga kulethwa. I-Porn yayiyisicefe ngandlela thize. Nakuba kwakungekuhle “njengoba ngangikukhumbula,” ngangisadonseka emuva kukho. Njengoba i-porn yayingenkulu ngendlela engangiyikhumbula ngayo, ukungabuyeli emuva kuzoba lula.

Guy 2) Ngesikhathi sokuqala ngaqala futhi ukushaya indlwabu, ngezwa ubuchopho bami bufuna i-porn. Lokhu kuzoba nzima ukukuchaza... kube khona indawo ebuchosheni bami lapho kwaya khona udoti we-porn (izinkumbulo, izifiso, njll). Lapho ngiphika i-porn, ngezwa ngokoqobo ukuwa noma umuzwa ongenalutho kuleyo ngxenye yobuchopho bami. Njengoba yayingasekho futhi ingqondo yami yakubona. Kwakungathi uma ushaya izandla. Ingqondo yami yayilindele okuthile phakathi kwezandla, kodwa yabe isibona ukuthi akukho lutho phakathi ngaphandle komoya.

I-HYPOFRONTALITY NOKUQINISA KABUSHA UBUCHOPHO BAKHO

Esinye isici senqubo yokubheka kabusha kuhilela ukuqinisa kwakho isilawuli esiphezulu, elihlala ku-prefrontal cortex yakho (ngemuva kwebunzi lakho). Ukuhlola ingozi, ukwenza izinhlelo ezide isikhathi eside, nokulawula izimpendulo zilawulwa yi-prefrontal cortex. Isikhathi ubuzenzisi kuvame ukusetshenziselwa lapho kuchaza indlela ukulutha kwezilingo kunciphisa ngayo futhi kuvimbele lezi zifunda zokuzithiba. Kuthatha isikhathi, nokuvumelana, ukubuyisela lezi zifunda ukuze usebenze ngokugcwele.

Izinsiza ezimbalwa:

• I-Hypofrontality ekuluthweni - Kulula ukuqonda ividiyo yemizuzu emihlanu ngesazi sokulutha
• Izindaba Ezimbi Zabantu Abangcolile: Ukulutha Kwe-intanethi I-Atrophies Brains - Iposi lebhulogi le-Psychology Namuhla
• Ukubuyekezwa okubili kocwaningo okwenziwe yinhloko yeNIDA - Ukubheja kwezidakamizwa kanye nesisekelo saso se-Neurobiological Basis: I-Neuroimaging Ubufakazi bokubandakanywa kwe-Coralx yangaphambili futhi Isiyaluyalu: Ukwehla kokuzwela komvuzo nokwanda kokuzwela ukuzunguzela kokweqa isekethe yokulawula kwengqondo

Imisebenzi ye-prefrontal cortex:

Uma kuqhathaniswa nezinye izinkawu, abantu bane- ithuthukiswe kahle isifunda sangaphambili. Iphethe ukucabanga okungaqondakali nokuhlaziya, futhi inesibopho sokulawula ukuziphatha. Lokhu kubandakanya ukulamula imicabango eshayisanayo, ukukhetha phakathi kokulungile nokungalungile, nokubikezela imiphumela engaba khona yezenzo noma izehlakalo. Le ndawo yobuchopho iphinde ilawule ukulawulwa komphakathi, njengokucindezela izifiso ezingokomzwelo noma zocansi. Njengoba i-prefrontal cortex iyisikhungo sobuchopho esinesibopho sokuthatha idatha ngezinzwa zomzimba nokunquma ngezenzo, ithinteka kakhulu ezimfanelweni zomuntu ezifana nokuqaphela, ukuhlakanipha okujwayelekile, nobuntu.

Imisebenzi yethu ye-prefrontal cortex eyenziwa iyabhekiselwa kuyo imisebenzi yokuphatha:

• Ukucabanga okungabonakali
• Isikhuthazo somsebenzi oqondiswe umgomo
• Ukuhlela nokuxazulula izinkinga
• Ukunaka imisebenzi
• Ukuvinjelwa kwezimpendulo ezisheshayo
• Ukukala imiphumela yezenzo zesikhathi esizayo
• Ukuguquguquka kwezimpendulo (ukushintsha umthetho)
• Ukuthatha izinqumo okucabangayo

Imvamisa kukhona ukulingana kwamandla (isithombe ngakwesokudla) phakathi kokunxusa / izifiso zethu nokwazi kwethu ngemiphumela yezenzo zethu

Kuyini i-hypofrontality?

Hypo kusho ngaphansi kokujwayelekile noma ukuntula. Ngaphambili ibhekisela ku ama-lobes angaphambili, noma ama-prefrontal lobes. Ngokushintshana imigomo i-cortex yangaphambili or i-prefrontal cortex nazo ziyasetshenziswa. Nokho, i-cortex isho ungqimba olungaphandle oluncane lwamangqamuzana ezinzwa agcwele phama, abonakala mpunga. I-Hypofrontailty kusho ukuthi i-lobes yangaphambili ingaphansi kokusebenza. Ngokuhlelekile, lokhu kubonisa ukuthi:

1. Yehla ku i-grey matter (i-cortex)
2. Okungajwayelekile indaba emhlophe (izindlela zokuxhumana)
3. Ukuncipha kwemetabolism or kwehlisa ukusetshenziswa kweglucose

Ngokusobala, ubuzenzisi obuhlobene nokulutha umlutha ukwehla kokusebenza okuphezulu, okubonisa ukuthi:

• Ukwenza izinqumo ezikhubazekile ngenxa yokuphazanyiswa ngqo nokucabanga, ukucabanga, nokukwazi ukukala imiphumela.
• Ukushayela, izifiso, nokufisa akuvimbeli ngenxa yokwehliswa okuqondile kwekhono lokucabanga.
• Ingqondo ibeka umvuzo, ihluleka ukuqonda ingozi, futhi ihluleka ukwenza izinhlelo ezixwayisa ngengozi ezayo.
• Ingqondo ibheka kabi ukusebenzisa umlutha womuntu ngokuthi "kufanele" ngokungakwazi ukuqonda imiphumela emibi.

Okomlutha, ukungalingani kwamandla: Amasistimu okuzithiba abuthakathaka (ukungazenzisi), akhungathekiswa izifiso ezivela ezindleleni zokulutha ezizwisayo kanye nomjikelezo womvuzo ongasasebenzi. Ngamanye amagama - yakho amandla igugulekile.

 Yini Ebangela I-Hypofrontality?

Hlola umjikelezo we-simplified wesitimela ukuya kwesokudla, noma lokhu kumelwa. Qaphela ukuthi isifunda siqala ngokujula ngaphakathi kobuchopho bokuqala (i-VTA) futhi sigijime size siye e-prefrontal cortex. Iphuzu eliyinhloko ukuthi i-VTA ikhiqiza i-dopamine enikezela i-prefrontal cortex. Kukholakala ukuthi ukwehla kwe-dopamine ne-dopamine D2 receptors, njengoba kwenzeka ku ukungafuneki, kabi kuthinta i-prefrontal cortex. Ekugcineni, ukuhlukunyezwa kungaholela ekushintsheni kwe-lobe okuhlobene nokulutha: into engavamile emhlophe, ukulahlekelwa kwegrey, ukunciphisa umzimba, nokuguqula ukuxhumana phakathi kwesistimu yokuvuza kanye ne-prefrontal cortex.

• Izifundo zibika ukusebenza komsebenzi oyisimungulu (ukungazenzisi) noma umsebenzi owenziwe ngokuzithandela kubantu abasebenzisa i-porn / izidakamizwa zocansi: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14.
• Cishe Izifundo zobuchopho eziyi-150 bathole ubufakazi bokungazenzisi (ukuguqulwa kwe-prefrontal ukusebenza) kuma-addicts e-intanethi.

Ukubuyisela emuva i-hypofrontality ebangelwa ukulutheka

Uma ukungezwani komzimba kuholela ku-hypofrontality kanye namandla okuzimisela abuthakathaka, khona-ke ukubuyisela ukuzwela kokujikeleza komvuzo kanye namazinga e-dopamine kuyisihluthulelo sokululama. Indlela eshesha kakhulu yokuqalisa kabusha iwukunikeza ubuchopho bakho ukuphumula ekuvuseleleni ubulili bokwenziwa—izithombe zobulili ezingcolile, amaphupho ocansi kanye nokushaya indlwabu. Amadoda amaningi aqeda noma anciphisa kakhulu ama-orgasm ngesikhathi sokuqalisa kabusha.

Isikhathi siphilisa kangcono, kodwa lokho wena can ukusiza le nqubo iwukuba Ukuvivinya futhi zindla. Ukuzivocavoca kwama-aerobic yinto eyodwa eyandisa kokubili i-dopamine futhi i-dopamine receptors. - ezihlobene nokuzenzisa. Ukuzivocavoca umzimba kwandisa ukusebenza okuphezulu ngokweqile izingane. Umsebenzi oPhezulu uyisisetshenziswa sokuqeda imisebenzi emikhulu ye-cortex yangaphambili, futhi ukukhuluphala kuhlobene nokungazenzisi. Ukuzivocavoca futhi ikuthuthukisa izimpawu ze-ADHD ngenkathi kushintsha ukusebenza kwe-cortex yangaphambili. Ukuzivocavoca futhi kunciphisa izifiso futhi kunciphisa ukucindezeleka. Olunye ucwaningo lubika ukuthi ukuzindla kukhulisa i-dopamine eyi-65%. Enye cwaningo bathole indaba ebomvu yangaphambili ye-frontal-cortex kumazindleli wesikhathi eside.

Ucwaningo lubuye luveze lokho ukuqeqeshwa kobuchopho can ukwandisa i-dopamine ebandakanyeka enkumbulo yokusebenza kanye yehlisa ukusetshenziswa kwezidakwa. Njengoba isifundo esisodwa sibonisile, umuntu angaqeqesha i-prefrontal cortex ngendlela umuntu angahlanya ngayo:

Imemori yokusebenza, ehlala kwi-prefrontal cortex, ihlobene kakhulu nokulawula okuphezulu. Abantu abanememori encane yokusebenza abanomsebenzi ompofu wokusebenza nokuqeqeshwa kwememori yokusebenza kuthuthukisa ukulawula okuphezulu.

IZINDLELA ZOKUSIZA EKUQWENI KABUSHA UBUCHOPHO BAKHO

• Buka le nkulumo enhle kakhulu uDkt Mark Schwartz njengoba ehlola lokho okumele kudingeke ku-rewiring, futhi uchaze ukuthi yiziphi izici ezingozini ezibonisa ukuthi ubani ongase azuze kakhulu ekusizeni kochwepheshe.

Ukujabulela ukuvuswa ngabalingani bangempela ngumgomo onempilo, njengoba unqamula ekusebenziseni i-intanethi ye-intanethi ngokucindezela. Le phrezentheshini ichaza indlela eya ebuhlotsheni obunempilo, phakathi kwamanye amaqiniso. Futhi ubone: Ingabe kufanele ngilale ucansi ukuze ngiphinde ngisuse?

“Ukubuyisa kungabhekisa nasekuqeqesheni kabusha impendulo yakho kuzinkomba zocansi. Mayelana nalokhu, ungazama le nqubo, echazwe ku-Doidge's Ubuchopho Obushintshayo. Nakuba uDkt. Jeffrey Schwartz ehlakulela uhlelo lweziguli ze-OCD, ulisebenzise ngempumelelo zonke izinhlobo zokuphoqelelwa. (OCD iseduze okuhlobene nokujikeleza komvuzo kanye nokuphazamiseka kwayo.)

Ukupholisa ngokuvuselela ubuchopho bakho kuthatha isikhathi

Futhi, enye inqubo ixhomeke esikhathini. Umunye umuntu ngemuva kwamasonto angama-6 engekho i-PMO:

Into engiyiqaphele namuhla ukuthi ekuqaleni ekuqaliseni kwami ​​kabusha lapho isithombe esihlobene nezocansi sidubula ekhanda lami ngathola kunzima ukusikhipha nokusikhipha, cishe sengathi ingxenye yobuchopho bami engithumelela isithombe yayinamandla kakhulu. Manje uma isithombe singena ekhanda lami ngikuthola kulula kakhulu ukusichitha, futhi asihlali isikhathi eside. Kuzwakala sengathi ingxenye yobuchopho bami ethumela lezi zithombe iba buthaka.

Okugcizelelwa kulokho wena do, kungakhathaliseki ukuthi unjani umuzwa. Ngamanye amagama, noma ngabe uzizwa umelana kangakanani, uma ungabuyeli emuva kumkhuba wakho wakudala, uqala ukubuyisela ubuchopho bakho kabusha.

Umzamo wakho usheshisa inqubo. Omunye umfana wathi:

Empeleni kufanele ubambe iqhaza ekuvuseleleni kabusha. Bengicabanga ukuthi ngingalinda nje ukwenziwa kabusha ukuze ngenze konke ngo-100%, kepha kuwumqondo omuhle ukusiza ukusheshisa inqubo ngamandla ngokubamba iqhaza emikhubeni emisha yokukhiqiza noma ngabe ubuchopho bakho obuyisisekelo abenelisekile khona manjalo .

Ukulutha komlutha

Ukulutha kabi kocansi kuyindlela yokufunda, ngakho-ke inselele yakho ukungazitholi ukusebenzisa i-porn njengendlela yokuphendula ngokuzenzekelayo kokucindezeleka, ukukhathazeka, ukukhathazeka, isizungu nokunye. Lapho isifiso sokubukeka sishaya, sigxina isikhathi. Zitshele ukuthi ngeke ufune okungenani imizuzu engu-15, bese uziphazamisa ngokushesha ngokubhekisa ukunaka kwakho komunye umsebenzi okhethwe ngaphambilini. Izibonelo: ukuvivinya umzimba ukuphefumula, ukuzivocavoca umzimba, ukuzindla, ukwenza ukudla okulula okunempilo okuthandayo, ukufaka umculo owuthandayo, ukurekhoda imicabango yakho encwadini, ukugeza ishawa abandayo noma ukugeza izitho zakho zangasese emanzini abandayo kusinki. Noma ngabe yini. Akunandaba, inqobo nje uma kuyinto ongayenza ngokushesha, futhi ngokuzenzakalelayo, esikhundleni sokubuka i-porn. Zilungiselele ukuyiphinda kaningi njengoba kudingeka.

Uma, ngasizathu simbe, ungakwazi ukwenza omunye umsebenzi, zicabange uwenza, igxathu negxathu ngokunakwa okugcwele. Bona "Amandla Wokubona Ngezansi" ngezansi.

Empeleni ukuhlanganisa kabusha ubuchopho bakho

Ekuphenduleleni kokuqala komsebenzi ohlukile kuzodinga intando yokusebenza enamandla. Kodwa-ke, uma uqaphela ngokucophelela ukunaka kwakho okuthile, kukhula lula ukuyibuka futhi esikhathini esizayo. Empeleni uhlanganisa kabusha ubuchopho bakho. Ngaso sonke isikhathi uma ususa amehlo akho ezifisweni zakho, ngokuqondene nomsebenzi okhethiwe, uqinisa indlela entsha ebuchosheni bakho, futhi unciphisa impendulo yokuzenzekelayo.

Into eyodwa engiyiqaphelile ukuthi njengoba isikhathi siqhubeka, ama-flashbacks avela kokuhlangenwe nakho kwe-porn ngaphambili nangaphambili. Eziningi ebengizikhohliwe ngokuphelele. Kufana nokuxebula izingqimba.

I-hypersensitivity ehlala isikhathi eside ku-porn

QAPHELA: Umsebenzisi wangaphambilini we-porn uzohlala ethinteka kakhulu kunoma yiziphi izinkomba zobuchopho bakhe ezihambisana ne-porn, isikhathi eside kakhulu, futhi mhlawumbe unomphela. Lokhu kusho ukuthi noma ukubheka okungajwayelekile kungenza kusebenze impendulo yakho endala yobuchopho futhi kwandise ukungqubuzana kwangaphakathi. Hlala kude nezocansi. Melana nesifiso sokuzihlola “ngokumane ubheke” ukukala ukuthi uqhuba kanjani.

Kunamasu okususa imicabango yakho kuzithombe zocansi ezingezansi, nangaphansi “Ngabuyela emuva noma ngisengozini yokubuyela emuva. Yini manje?"

Nakhu ukuthi umfana oyedwa uqhathanise kanjani nesifiso esijwayelekile sokushaya indlwabu kusuka enkanukweni yokulutha:

Lapho ekugcineni nginquma ukushaya indlwabu, angizange ngimane nginqume ngokunganaki, njengokungathi ngangikukhumbule kakhulu futhi kwadingeka ngizibambe ngakho. Esikhundleni salokho, ngezwa ngempela lokhu kudonswa okunamandla ukwenza kanjalo, sengathi amandla amaningi ocansi ayedlula kimi futhi adinga ukubaleka. Ukuthintwa kancane ezithweni zami zangasese ngisho nokuhlikihlwa kwamashidi ebusuku kwangibangela ukuba ngibe nophondo olukhulu, futhi njengoba izinsuku ezimbalwa zidlula, ukushaya indlwabu kwazwakala njengombono omuhle kakhulu. Lokhu kuhluke kakhulu kokuzwa isifiso sokushaya indlwabu lapho umlutha wezocansi.

Umthondo wakho ungafa ngaphezu kukakhokho womnyango, kepha ukucabanga nje kwabo bonke labo besifazane abahle abenza lezo zinto ezimbi nokuthi bekungakwenza kanjani uvuke ngokushesha bekungukudweba kweqiniso. Kulula ukukwenza iphutha ngamandla ezocansi. Manje sengiyawazi umehluko.

Izindlela zokuhlanganisa kabusha amasu