1 - Ukukhathazeka kweNtlalo kunye nokuBhenngiswa kweBongo
Izifundo zokucinga ngeBongo ziyakwazi ukufumanisa izizathu zokubangela ukuba abanye abantu bahlakulele uxhalabuntlalo loluntu kunye nabanye, kunye neentlobo zonyango ezinokunceda kakhulu-ngokusekelwe kwimimiselo ethile.
Ngaphantsi kwezi zifundo ezintlanu zengqondo zengqondo eziye zaqhubela phambili ulwazi lwethu lwenkinga yokuxhalaxwa kwentlalo (SAD).
2 - Abanye abantu abane-SAD baphendule bhetele kwi-CBT kunabanye
Ukuba ufumene unyango lwe-cognitive-behavioral (CBT) kunye / okanye amayeza enkinga yokukhathazeka kwentlalo , mhlawumbi ukuba ukhetho lwezonyango lusekelwe kwimiba yecandelo elisebenzayo, ngakumbi ngaphezu kweempawu zakho njengesigulane .
Oku kungatshintsha konke, ngophando oluphanda ubuncedo be "neuromarkers" ekuchazeni ukuba izigulane ziza kuphendulisa kangcono iintlobo ezithile zonyango. Ezi ndawo zengqondo zichongwe ngexesha lezinto ezibizwa ngokuba yi-imagination magontic resonance imaging (fMRI).
Kwisifundo se-2013 esikhokelwa nguJohn D. Gabrieli kwi-Massachusetts Institute of Technology, kwaye ixhaswe yiZiko leSizwe leMpilo yengqondo (NIMH), kwafunyaniswa ukuba phakathi kwezigulane ezingama-39 ezine-SAD ezifumana iiveki ezili-12 ze-CBT, abo Ubushushu obushushu (ngokusekelwe ekujongeni ubuchopho babo bobuchopho) babonisa ngcono ngcono.
Oku kuthetha ukuba kunokwenzeka ukufumanisa abantu abanokuthi baphendule bhetele kwi- CBT yokugula ngengxaki yoluntu .
3 - Ukucamngca Kunokunceda abo bafumana i-SAD
Ngophando luka-2009 olukhokelwa uphando lukaStanford uFilie Goldin, kwaye lwapapashwa kwi- Journal of Cognitive Psychotherapy , kwafunyanwa ukuba iiseshoni ezili-9 (ezinyangeni ezimbini) zokunciphisa ukunyamezela kwengqondo (ukucamngca ngokubhekiselele ekugxilweni kwemizwa yomzimba) kwaphumela ekuphuculweni kwimbono ngokwazo phakathi kwabantu abaneengxaki zokuxhalaba kwabantu.
Abantu abathile abane-SAD abagqityileyo inkqubo ye-MBSR nabo babonisa amandla okuphucula ukucinga kwabo kunye nokugxila, ngokukodwa kude nakwezinto ezimbi kunye nakwizinto ezilungileyo.
Ngokusekelwe kwingcamango yobuchopho eqhutywe kwisifundo, kubonakala ukuba usebenzo lweengqondo kwiindawo ezinxulumene nokuqwalaselwa kwandisiwe. Abantu abane-SAD bavame ukuguqula amehlo abo kwizinto abazifumana besongelayo njengabanye abantu okanye izihlwele. Nangona kunjalo, ukwanda kwimbono ebonwe kulolu cwaningo kubonise ukuba abantu "bahlala kunye neengcambu kunokuba babaleke," ngokutsho kukaGoldin.
Olu phando lubonisa ukuba ukucamngca , kunye ne-MBSR, kunokuba luncedo ekuphuculeni iimpawu zokuxhalaxwa kweentlalo, ngokukodwa ezihambelana nokujonga izinto ezimbi kunye nokujonga okubonakalayo.
4 - Ukuzivocavoca Unokunceda abo bane-SAD
Ingqondo yomntu ivelisa ngokubanzi iintlobo zamakhemikhali kuquka i-dopamine (umvuzo), i-serotonin (ukuphumla) kunye ne-endorphins (ukukhululeka kwentlungu).
Ngovavanyo luka-2009 lwengqondo-khokelo olukhokelwa nguCharles Hillman kwaye lanyatheliswa kwiphephancwadi I- Neuroscience , kwafunyaniswa ukuba ukuhamba kuphuculwe ukulawulwa kwengqalelo kwengqondo kubantwana basengaphambili.
Idatha evela kwenkxaso yesifundo esilinganiselweyo yokuzivocavoca nzima ukunyusa ingqalelo kunye nokusebenza kwezemfundo; Nangona kunjalo, kukho olunye uphando malunga nemiphumo yomsebenzi kwiingqondo ezingenzeka ukuba zichaphazelekayo kwi-SAD.
I-Endorphins ekhutshwe ngexesha lokuzivocavoca inokunceda ekuphuculeni iinkqubo ezahlukeneyo zobuchopho eziyimfuneko ukunqoba ingxaki yokukhathazeka kweentlalo. Ngokomzekelo, i-endorphins ekhutshwe ngexesha lokuzivocavoca inokunceda nge-neurogenesis, okanye ukukhula kobuchopho. Nangona kuqikelelwe, oku kungakhokelela ekunyuseni kwamandla, njengokucacileyo okucacileyo kokucinga kunye nokujonga okuphuculweyo kwehlabathi langaphandle. Ukuzivocavoca nako kunokukhuthaza ingqalelo engcono, esele siyayazi (jonga isifundo se-Goldin ngasentla) sinokubaluleka kulabo bathambekele ekujonge kwiimeko zentlalontle.
Ngoko ke, ubuchopho bukhankanywe ngenhla kubonisa umahluko kwimisebenzi yobuchopho okanye ngaphandle kokuzivocavoca kubonisa inzuzo efanelekileyo yokuzivocavoca kulabo abane-SAD.
5 - Ukukhathazeka kweNtlalontle kunye neNgcaciso
Umzekelo olula wendlela ubuchopho bokucinga ngayo kunokunceda ukuphazamiseka kwengxaki yokuxhalaba kwintlalo kungavela kumsebenzi kwi-introversion versus extroversion. Nangona i- introversion kunye nokuxhalaba kwentlalo ayikho into efanayo (izethulo zigqithiseleyo ngokusebenzisana kwezentlalo ngelixa abo banenkxalabo yentlalo bafumana ukwesaba), ukuqonda indlela iindlela zobuchopho ezihluke ngayo kwiintlobo ezahlukeneyo zobuntu zisenokuba luncedo.
Ngophando lwe-FMRI luka-2005 olukhokelwa nguMichael Cohen kwaye lushicilelwe kwiphephancwadi lweCognitive Brain Research , kwafunyaniswa ukuba i-extroverts yaphendula ngokugqithiseleyo xa i-gamble ihlawulwa. Kucatshulwa ukuba oku kungumphumo kwimibono kwimiphumo yomvuzo kwi-brains of extroverts (abo banqwenela ukuvuselela kwangaphandle).
Ngokufanayo, uHans Eysenck waxela emva kwee-1960 ukuba i-introverts ngokwemvelo inomgangatho ophezulu wokuvusa xa kuthelekiswa nokugqithiswa.
Zonke ezi ziko ngombono wokuba i-process incrotative ishukumisa ngendlela ephosakeleyo yengqondo ebandakanya ukunambitha, ukuthintela, umbono, nokuphicothwa, ngelixa i-introverts isebenzisa indlela emide ebandakanya imemori, ukucwangcisa kunye nokuxazulula ingxaki.
Oku kuhambelana njani ne-SAD? Ingqungquthela yokuqala / ukuxubusha ibonakala ibandakanyeka kwiinkqubo ezahlukeneyo zobuchopho kwinqanaba lezakhiwo; Ngoko, kubonakala ngathi oku kunzima ukutshintsha. Ngakolunye uhlangothi, siyazi ukuba uxhalaba loluntu lunokuphucula ngonyango. Oku kugxininisa ingcamango yokuba i-SAD kunye ne-introversion, nangona ihlala ididekile, ayilona into efanayo.
6 - Ukuxhalabisa kweNtlalontle inokuthi ihlaziywe
Kwiphepha le-2015 elipapashwe kwiiNkcazo zeSizwe seSizwe seSayensi e-United States of America kwaye zikhokelwa nguNed Kalin weYunivesithi yaseWisconsin-Madison, kuboniswe ukuba ukusebenza kweendawo ezithile zengqondo kungabandakanywa nemfuza ukuxhomekeka kwiimeko ezixhalabileyo .
Uhlolisiso lubhekisele kuma-rhesus ama-600 ama-rhesus ezinkontsi ezivela kwiintsapho ezininzi. Ukusebenzisa umsebenzi apho iinkwenkwe ezincinci zazijongene nosongelo (umntu ongazange azijonge), abaphandi basebenzise ukucwangcisa okuphezulu nokusebenza kwengqondo.
Into abayifumene kukuba kwakukho ukugqithisela kwiindawo zengqondo ezintathu (i-prefrontal-limbic-midbrain circuit circuit) phakathi kweenkwenkwezi ezincinci.
Baye baqikelela ukuba i-35% yentlukwano kwindlela yokuxhalabisa yayichazwe kwimbali yosapho.
Ngokuthakazelisayo, le mimandla emithathu yengqondo ebandakanyekayo yinkqubo yokuphila: ingqondo yengqondo (ubuchopho bokuqala), amygdala (ukwesaba isikhungo), kunye ne-prefrontal cortex (ukuphakama kwezinga eliphezulu).
Olu pho nonongo lusitshela ukuba ukuxhalaba kusenokuba kugqithiselwe ngokwemizimba ngenxa yokuba ibambe ixabiso lokuziphendukela kwemvelo-lokugwema ingozi.
> Imithombo:
> Cohen MX, Young J, Baek JM, Kessler C, Ranganath C. Ukwahlukana komntu ngamnye kwi-extraversion kunye ne-dopamine genetics kuqikelele iimpendulo zemivuzo ye-neural. I-Brain Res Cogn Brain Res . 2005; 25 (3): 851-861. i-doi: 10.1016 / j.cogbrainres.2005.09.018.
> Doehrmann O, Ghosh SS, Polli FE, Reynolds Hamba, Horn F, Keshavan A, Triantafyllou C, Saygin ZM, Whitfield-Gabrieli S, Hofmann SG, Pollack M, Gabrieli JD. Ukubikezela Ingxelo Yonyango Kwiinkxalabo Zokukhathazeka Kwezenhlalakahle ezivela kwiMisebenzi yokuHlaziya iMagnetic Resonance. JAMA Psychiatry . NgoJanuwari 2013. 70 (1): 87-97.
> Fox AS, Oler JA, uShackman AJ, et al. Abaxhamli be-neural mediators of life-old temperament temperament. Proc Natl Acad Sci USA . 2015; 112 (29): 9118-9122. i-doi: 10.1073 / pnas.1508593112.
> Goldin P, uRamel W, Gross J. Mindfulness UkuCamngca UkuCamngca kunye nokuCwangcisa ukuZimisa kwiNtlalo yokuxhalabisa ngeNtlalo: Ukuziphatha kunye neempembelelo zeNewural. J Cogn Psychother . 2009; 23 (3): 242-257. i-doi: 10.1891 / 0889-8391.23.3.242.
> Hillman CH, i-Pontifex MB, iRine LB, i-Castelli DM, iiHolo EE, i-Kramer AF. Impembelelo Yesiqulatho esicacileyo Ukuhamba kwiCognitive Control nokuPhumelela kwezemfundo Kwi-PREADolescent CHILDREN. Neuroscience . 2009; 159 (3): 1044-1054. Itheyithi: 10.1016 / j.iyosiyonisi.2009.01.057.