Anenge ese emanyowani emufaro (ingave mabhuku anobatsira kana iwo marefu rondedzero emazano atinowana pa internet) simbisa iwo akawanda kubatsirwa kwekufungisisa uye kufunga: Kuziva nguva iripo uye kuva nemamiriro ekudzikama uye kugadzikana ndiyo kiyi yekuve neupenyu hunogutsa uye hunogutsa.
Usati waona chidzidzo icho chakagumisa kuti kufunga kunoshandura nzira iyo huropi hwedu hunoita nekusuwa, ndinokukoka iwe kuti uone izvi vhidhiyo mune nyanzvi yekufunga inotsanangura kuti mhando iyi yakakosha yekufungisisa ine chii.
Muvhidhiyo ino vanotitsanangurira matangiro atingaita kujairira kufunga mumabasa edu ezuva nezuva. Vhidhiyo inobatsira zvikuru inogona kuchinja hupenyu hwako:
[Unogona kufarira "6 Kufungisisa Maekisesaizi kana Kungwarira"]
Sayenzi iri kuratidza zvakare kuti kuziva uku ikozvino kunoshandura nzira iyo huropi hwedu hunoita kune mamwe manzwiro, kunyanya kusuwa.
Tsvagiridzo nezve kudzidziswa kwepfungwa
Mune ongororo ichangoburwa, inotungamirwa naNorman Farb et al., vatori vechikamu vaifanira kupindura akateerana mibvunzo nezvehunhu hwavo: kana vaizviona sevakangwara, vane mutoro, vasina ruzivo, vachivimba ...
Sezvavaipindura, zvese zvaionekwa kuburikidza neMRI muchina. Zvakawanikwa nevaongorori nemubvunzo uyu ndewekuti, zvinoenderana nerudzi rwemibvunzo yavaibvunza, akasiyana maitiro ehuropi akaitwa mune vatori vechikamu: iyo nhoroondo / yekuongorora modhi yakavhurwa apo mibvunzo yaive yerudzi "yakanaka here kana yakaipa?", "izvi zvinoratidzei nezvehunhu hwangu?"; uye iyo kongiri / yekuziva maitiro yakaiswa mukushanda ikatarisana nemibvunzo yakadai sekuti "chii chiri kuitika izvozvi? Chii chandiri kuziva nezvacho?
Kutevera mhedzisiro iyi, Vatsvakurudzi vaida kuziva kuti kudzidziswa kwepfungwa kunogona kukanganisa sei imwe yeaya maopi modes.
Kuti vaite izvi, vakakamura vatori vechikamu mumapoka maviri: mumwe wavo akaita chirongwa cheMBSR (Mindfulness Based Stress Reduction) uye rimwe boka, boka rekutonga, harina kuita chero dzidziso. Mhedzisiro yavakawana yaishamisa.
Kungwarira kudzidzisa kunounza yakawedzera chiitiko mune yekupedzisira prefrontal cortex
Muboka rakaitisa kudzidziswa, kuderera kwechiitiko chenharaunda yepakati peyemberi kortex yakaonekwa; nzvimbo inosangana nekufunga kwekuongorora uye kuzviongorora.
Kune rimwe divi, kuwedzera kwechiitiko kwakanyorwawo munzvimbo yekumusoro yeiyo preortex cortex, kunyanya muisula, dunhu rine hukama nezviitiko zvekunzwa zvenguva.
Mune mamwe mazwi, kuziva izvozvi, zvenguva iripo, zvinotitadzisa kufunga zvakanyanya nezve chimwe chinhu (semuenzaniso, mamiriro akatinetsa) uye, nekudaro, zvakare anotitadzisa kuve nekuwedzeredza uye kusaenzana maitiro.
Panzvimbo pekushandisa nguva uchizvipa mhosva kana kupomera vamwe nezve chimwe chinhu, iwe unodzidza kutarisa panguva iripo nekuishandisa zvakanyanya.
Mhedzisiro yekurangarira pamusoro pekusuwa
Muchikamu chinotevera chekuferefeta, Farb et al. Akaridza mafirimu mafirimu (akasuruvara uye asina kwaakarerekera) emapoka maviri evatori vechikamu.
Zvakare, mhedzisiro yacho yaive yakafanana: zvidimbu zvinosuruvarisa zvakagadzirwa, mumapoka ese ari maviri, kumisikidza kwakakura kwenzvimbo yepamberi yekortex nenzvimbo dzakabatana nekuzviongorora. Uye zvakare, ivo zvakare vakaburitsa kudzikira kwezviitiko mumatunhu ane hukama nekuziva kwemazuva ano.
Zvisinei, chainyanya kufadza ndechekuti kune avo vatori vechikamu avo vakagamuchira kudzidziswa kwepfungwa, chiitiko chakakura chakaonekwa mune yakatarisana preortal cortex. Sezvinei, vatori vechikamu ava kashoma kuti "vabiwe" nekusuwa kupfuura iro boka rinodzora.
Zvekare zvakare, kuziva izvozvi zvinobvumidza kuzvidzora kukuru uye kutarisa pane izvo zvinonyanya kukosha, kudzivirira kunyura mune manzwiro.
Maitiro ekudzidzira kufunga muhupenyu hwako hwezuva nezuva
1. Tarisa paunomuka: Gara wakanyarara, nakidzwa nenguva iripo uye ufare kuve mupenyu. Rangarira: usarega foni yako kana imwe ruzha ichikukanganisa kubva panguva ino.
2. Tanga nekudzidzira kwenguva pfupi. Maminetsi mashanu pakutanga, zvino zvinowedzera kusvika gumi, zvadaro kusvika makumi maviri… zvichingodaro.
3. Shandisa zvinokurudzira kukuyeuchidza nezve kufunga kwekuita. Semuenzaniso, kofi yako yemangwanani, chimwe chiitiko chaunoita nguva dzose, chiyeuchidzo parunhare, kana kunyange chiratidzo chakati. Chero chipi zvacho chinokuyeuchidza nezve kufunga kuita mukati mezuva rese.
Kana iwe uine mukana wekuenda kunzira yekufunga, ndinokukurudzira kuti uzviedze; asi kana zvisingaiti ... usaore moyo. Kutanga kusanganisa iyi tsika mune yako yezuva nezuva maitiro uye wobva wangoona kuti hupenyu hwako hunochinja sei kuti huve nani.