1 - Ukuxinezeleka Kuthinta Ubomi Bakho
Sonke siqhelana noxinzelelo. Olu xinzelelo lwenzeka rhoqo imihla ngemihla kwaye luza kwiindidi ezahlukeneyo. Kungenzeka kube uxinzelelo lokuzama ukugubha intsapho, umsebenzi kunye nezibophelelo zesikolo. Ingabandakanya imiba efana nempilo, imali kunye nobudlelwane. Kwimeko nganye apho sibhekene nengozi, iingqondo zethu kunye nemizimba yethu iya kuthatha inxaxheba, iququzelele ekujonganeni nemiba (ukulwa) okanye ukuphepha ingxaki (ukuhamba) .
Mhlawumbi uye wakuva konke malunga nokukhathazeka kakubi engqondweni yakho nasemzimbeni wakho. Ingakhokelela kwimpawu zomzimba ezifana nentloko kunye nentlungu yesifuba. Iyakwazi ukuvelisa iingxaki zengqondo ezifana nokuxhalaba okanye ukudabuka. Iyakwazi ukukhokelela kwiingxaki zokuziphatha ezifana nokugquma komsindo okanye ukutya ngokutya.
Into onokungaziyo kukuba ukunyamezela kunokuba nefuthe elibi kwingqondo yakho. Xa ubhekene noxinzelelo, ubuchopho bakho buqhutyelwa uchungechunge lweempendulo - ezinye izinto ezintle nezimbi - zenzelwe ukuhlanganisa nokuzikhusela kwizinto ezisongelayo.
Abaphandi baye bafumanisa ukuba ngezinye iimeko ukuxinezeleka kunokuncedisa ingqondo nokuphucula amandla okukhumbula iinkcukacha malunga noko kwenzekayo. Kwezinye iimeko, uxinzelelo lunokuvelisa ezininzi iziphumo ezimbi kwiingqondo ezivela ekubeni zinegalelo ekuguleni kwengqondo ngokunyanisekileyo ukuba zinciphise umthamo wengqondo.
Masiqwalasele ngokukodwa iindlela ezintlanu ezona zimangalisa ukuba uxinzelelo luchaphazela ingqondo yakho.
2 - Inkxalabo engapheliyo yandisa ingozi yokugula ngengqondo
Kuphando olupapashwe kwi- Molecular Psychiatry , abaphandi bafumanisa ukuba ukunyamezeleka okungapheliyo kubangela ukutshintsha kwexesha elide kwingqondo. Ezi zinguqulelo, zicebisa, zinokusinceda ukuba zicacise ukuba kutheni abo bafumana uxinzelelo olungapheliyo banokubangela ukuphazamiseka kwemiva kunye neengxaki zokuxhalaba kwixesha elizayo ebomini.
Abaphandi abavela kwiYunivesithi yaseCalifornia - eBerkeley benza uchungechunge lweemvavanyo ezijonga ingqalelo yokunyamezela kwengqondo engapheliyo. Bafumanisa ukuba olo xinzelelo ludala iiseli ezininzi ezivelisa i-myelin, kodwa i- neurons engaphantsi kuneqhelekileyo. Isiphumo solu phazamiseko singaphezulu kwe-myelin kwiindawo ezithile zobuchopho, eziphazamisa ixesha kunye nokulinganisela koqhagamshelwano.
Ingakumbi, abaphandi bajonga indlela uxinzelelo oluchaphazela ngayo i- hippocampus yengqondo. Bachaza ukuba uxinzelelo lunokudlala indima ekuphuhliseni iingxaki zengqondo ezifana nokudandatheka kunye neengxaki ezahlukahlukeneyo zengqondo.
3 - Ukunyanzeliswa kwengcinezelo kuguqula isakhiwo seBongo
Iziphumo zophando ngabaphandi baseYunivesithi yaseCalifornia-Berkeley zityhila ukuba ukunyamezeleka okungapheliyo kunokukhokelela ekutshintsheni kwexesha elide kwisakhiwo kunye nomsebenzi wengqondo.
Ingqondo iqukethe i-neurons kunye neeseli zenkxaso, eyaziwa ngokuthi "umbandela" ojongene nokucinga okuphezulu okufana nokuthatha izigqibo kunye nokuxazulula iingxaki . Kodwa ingqondo iqulethe into eyaziwa ngokuthi "umbandela omhlophe," owenziwe onke ama-axon adibanisa neminye imimandla yengqondo ukuthetha ngolwazi. Umba omhlophe ubizwa ngokuba ngumnxeba, umgodla omhlophe owaziwa ngokuba yi-myelin ejikeleze i- axon esheshayo iimpawu zombane ezisetyenziselwa ukuthetha ulwazi kulo lonke ubuchopho.
Ukugqithiswa kwe-myelin eyenziwa ngabaphandi ngenxa yokungabikho kwengcinezelo engapheliyo kungekudala nje ukutshintshwa kwexesha elifutshane emkhatsini wezinto ezimhlophe kunye ne-grey - kunokukhokelela ekutshintsheni okuhlala kwisakhiwo sengqondo.
Oogqirha nabaphandi bebonile ngaphambili ukuba abantu abanengxaki yokuxinwa kwengxaki emva kokuxakeka kwengqondo banesifo esingaqhelekanga kubandakanya ukungalingani kwimiba emhlophe nemhlophe.
Isazi sengqondo sengqondo uDaniela Kaufer, umphandi emva kwale mizamo yokuphulukana komhlaba, ubonisa ukuba akuyiyo yonke ingcinezelo impembelelo yengqondo kunye neenethiwekhi ze-neural ngendlela efanayo. Uxinzelelo olungileyo , okanye uhlobo loxinzelelo olukunceda ukuba wenze kakuhle xa ubhekene nocelomngeni, lunceda umnxeba ngengqondo ngendlela efanelekileyo, ekhokelela kumanethiwekhi amaninzi kunye nokuqina okukhulu.
Ngakolunye uhlangothi, uxinzelelo olungapheliyo, lunokubangela iingxaki ezininzi. "Udala ubuchopho obunokuphefumula okanye obuthathaka kakhulu kwisifo sengqondo, ngokusekelwe ekuphatheni umbandela omhlophe uqala kusasa ebomini," kuchaza uKaufer.
4 - Ingcinezelo ibulala iiCells Brain
Kuphando oluqhutywe ngabaphandi abavela kwiYunivesithi yase-Rosalind Franklin yezoLwazi kunye neSayensi, abaphandi bafumanisa ukuba isiganeko esisodwa sokuxinzelela uluntu singabulala i-neurons entsha kwi-hippocampus yengqondo.
I-hippocampus enye yemimandla yengqondo ehambelana kakhulu nenkumbulo , imvakalelo kunye nokufunda. Kwakhona enye yezona ndawo zibini zengqondo apho i- neurogenesis , okanye ukubunjwa kweeseli zengqondo ezintsha, zenzeka kulo lonke ubomi.
Kwimvavanyo, iqela lophando labeka iilwanyana ezincinci kwinqanawa kunye neerati ezindala ezidlulileyo ezili-20 imizuzu. Ikota elincinci laye laxhomekeka kubundlobongela abahlali abavuthiwe. Uviwo lwexesha elizayo lwabafundi befumene ukuba banamazinga e-cortisol ukuya kumaxesha amathandathu aphakamileyo kunama-rats ababengazange bahlangane noxinzelelo lwentlalo.
Ukuhlola okuqhubekayo kubonisa ukuba ngelixa iincindi ezincinci ezibekwe phantsi kwengcinezelo zavelisa inani elifanayo leemvolontiya ezintsha njengalezo ezazingaboni ukuxinezeleka, kukho ukunciphisa amanqaku kwinqanaba leentsholongwane ngeveki kamva. Ngamanye amagama, nangona ukunyamezela kungabonakali kukuchaphazela ukubunjwa kwee-neurons ezintsha, kuye kwaba nefuthe nokuba ingaba loo maseli ayasinda okanye cha.
Uxinzelelo olunjalo lunokubulala amangqamuzana ebuchopho, kodwa ngaba kukho nantoni na enokuyenza ukuze unciphise umonakalo obangela umonakalo?
"Isinyathelo esilandelayo kukuqonda ukuba uxinzelelo lwanciphisa njani ukusinda," kuchaza umbhali okhokelayo uDaniel Peterson, Ph.D. "Sifuna ukugqiba ukuba ngaba amayeza anxamnye noxinzelelo angakwazi ukugcina ezi zintsholongwane eziphilileyo."
5 - Inkxalabo iyancipha iBrain
Kwaye phakathi kwabanye abantu abanempilweni, uxinzelelo lunokubangela ukuba kulungiswe kwiindawo zobuchopho ezihambelana nokulawulwa kwemizwa, imetabolism kunye nememori.
Nangona abantu behlala bexhamla iziphumo ezingekho phantsi kwexesha elikhawulezayo, uxinzelelo olunzulu olwenziwa ziziganeko eziguqula ubomi (njengentlekele yendalo, ingozi yemoto, ukufa komntu othandekayo), abaphandi bacacisa ukuba kukunyamezela kwimihla ngemihla sonke sijamelana nayo , ngokuhamba kwexesha, kunokufaka isandla kwiinkalo ezininzi zeengqondo.
Kwisifundo esithile, abaphandi beYunivesithi yaseYale bajonga abathathi-nxaxheba abangama-100 abaphilileyo abanika ulwazi malunga neziganeko ezixinzelelekileyo ebomini babo. Abaphandi baphawula ukuba ukuxhalabisa uxinzelelo, kwanexinzelelo lwakutshanje, kwakhokelela kwincinci engummango kwi-correx ye-prefrontal, ummandla wengqondo edibene nezinto ezinjengokuzithiba kunye neemvakalelo.
Ingxaki engapheliyo, ukukhathazeka kwansuku zonke kubonakala kungenako impembelelo encinci kwimoya yengqondo kodwa kungabangela ukuba abantu bafumane ubuncipheko ekuphefumuleni kwengqondo xa bejamelene noxinzelelo olunzulu.
I-accumulation of events incressing events can make it difficult for these individuals to deal with stress, ingakumbi ukuba umcimbi ofuna ukulandelelana ufuna ukulawula okunzima, umgaqo-miselo, okanye ukuhlanganiswa kwentlalo ehlangeneyo ukuze unqobe. " Ansell.
Okuthakazelisayo, iqela lophando lafumanisa ukuba iintlobo ezahlukeneyo zoxinzelelo zineempembelelo ezahlukeneyo kwingqondo. Iziganeko ezithandabuzayo zakutshanje, njengokulahlekelwa ngumsebenzi okanye ukuba yingozi yingozi yemoto, zazivakala ukuba zithintele ukuqonda ngokomzwelo. Iziganeko eziphazamisayo, njengokufa komntu othandekayo okanye ebhekene nesifo esibi, zinefuthe elikhulu kwiziko lemoya.
6 - Ukuxinezeleka Kwenzakalisa Imemori Yakho
Ukuba uke wazama ukukhumbula iinkcukacha zesiganeko esicinezelayo, mhlawumbi uyazi ukuba ngezinye iimeko uxinzelelo lwenza ukuba kube nzima ukukhumbula iziganeko. Nangona uxinzelelo oluncinci lunokuchaphazeleka ngokukhawuleza kwimemori yakho, njengokuba kunzima ukukhumbula apho izixhobo zakho zithuthi okanye apho ushiye khona isikhwama sakho xa usuphelile emsebenzini.
Olunye uvavanyo luka-2012 lubone ukuba ukunyamezeleka okungapheliyo kunempembelelo embi kwinto eyaziwa njengememori yendawo, okanye ukwazi ukukhumbula ulwazi kwindawo yokusingqongileyo kunye noluntu oluqhelekileyo. Uphononongo luka-2014 lubonakalise ukuba amanqanaba aphezulu e-hormone ye-cortisol exhaswe kwixesha elifutshane elikhunjulwayo kwiinqwelo ezidala.
Igalelo elipheleleyo loxinzelelo kwimibhobho yememori kwinani lezinto eziguquguqukayo, esinye sezihlandlo. Izifundo ezininzi ziye zabonisa ukuba xa uxinzelelo lwenzeka ngokukhawuleza ngaphambi kokufunda, imemori inokwenyuswa ngokuncedisa ekuhlanganiseni imemori.
Ngakolunye uhlangothi, uxinzelelo luye lwaboniswa ukuthintela ukukhumbula imemori . Ngokomzekelo, abaphandi baye babonisa ngokuphindaphindiweyo ukuba ukuvezwa kokunyanzeliswa kwangaphambili ngaphambi kokuba uvavanyo lokugcinwa kwememori lukhokelela ekunciphiseni ukusebenza kwizinto zomntu nezilwanyana.
Nangona uxinzelelo ngokuqinisekileyo luyinxalenye yobomi obungenakuphetshwa kwiimeko ezininzi, abaphandi bakholelwa ukuba ngokuqonda kakuhle nokuba kutheni uxinzelelo oluchaphazela ingqondo, banokuqonda ukukhusela okanye ukuyeka ukuxinzelelwa koxinzelelo. Ngokomzekelo, ezinye iingcali zibonisa ukuba uphando olunjalo lunokudlala indima ekuphuhliseni iziyobisi ezenzelwe ukukhusela iziphumo ezibangelwa ukuxinezeleka kwengqondo.
Iingxelo
Anderson, RM, uBirnie, AK, Koblesky, NK, Romig-Martin, SA, & Radley, JJ (2014). Isimo se-Adrenocortical sichaza iqondo lokulahleka kwezinto ezineminyaka yobudala kwi-plastic frontal structure and memory memory. Umbhalo we-Neuroscience, 34 (25), 8387-8397; I-doi: 10.1523 / JNEUROSCI.1385-14.2014.
Ansell, EB, Rando, K., Tuit, K., Guarnaccia, J., & Sinha, R. (2012). Ubunzima obunzima kunye nomncinci wegrey umthamo kwi-prefrontal, e-cingulate, nase-insula. I-Psychoatry Biological, 72 (1), 57-64. i-doi: 10.1016 / j.biopsych.2011.11.022.
Chetty, S., et al. (2014). Ukuxinezeleka kunye ne-glucocorticoids kukukhuthaza i-oligodendrogenesis kwi-hippocampus yabantu abadala. I-Molecular Psychiatry, 19, 1275-1283. i-doi: 10.1038 / mp.2013.190.
Conrad, CD (2012). Ukuhlaziywa okubalulekileyo kweziphumo ezixinzelelekileyo ezingapheliyo ekufundeni kwesikhala kunye nememori . Inkqubela phambili kwi-Neuro-Psychopharmacology ne-Biological Psychiatry, 34 (5) , 742-755.
Hathaway, B. (2012, uJan 9). Ngaphandle kwimeko enempilo, uxinzelelo lubangela ukuba ingqondo ihle, i-Yale yophando ibonisa. YaleNews. Ukufunyanwa kwi-http: //news.yale.edu/2012/01/09/even-healthy-stress-causes-brain-shrink-yale-study-shows
Sanders, R. (2014, Feb. 11). Ubungqina obutsha bokuthi ingcinezelo engapheliyo ibangela ukuba ingqondo ibe nokugula kwengqondo. UC Berkely News Centre. Ukufunyanwa kwi-http://newscenter.berkeley.edu/2014/02/11/chronic-stress-predisposes-brain-to-mental-illness/
Society for Neuroscience. (2007, Matshi 15). Ngomhla emva kwesiganeko esicinezelayo, iilati zilahleka iiseli zengqondo. ScienceDaily . Ukufunyanwa kwi-www.sciencedaily.com/releases/2007/03/070314093335.htm