Ubwino wosinkhasinkha

Kwa anthu ena chakumadzulo chakumadzulo, kusinkhasinkha kumawoneka ngati mtundu wa "m'badwo watsopano wa" m'chiuno chatsopano ", chinthu chomwe mumachita musanadye granola ndikukakumbatira kadzidzi owoneka. Komabe, zachitukuko chakummawa zaphunzira za mphamvu yosinkhasinkha ndipo adazigwiritsa ntchito kuwongolera malingaliro komanso kukulitsa kuzindikira. Masiku ano lingaliro lakumadzulo likuyambiranso ndipo pali chidziwitso chokulirapo cha kusinkhasinkha ndi mapindu ake ambiri thupi ndi mzimu. Tiyeni tiwone zina mwazomwe asayansi apeza kuti kusinkhasinkha ndibwino kwa inu.

Chepetsani kupsinjika, sinthani ubongo wanu

Tonse ndife otanganidwa: tili ndi ntchito, sukulu, mabanja, ndalama zolipirira komanso maudindo ena ambiri. Onjezerani kudziko lathu laukadaulo wothamanga ndipo ndi njira yolembetsera zopsinjika kwambiri. Tikapanikizika kwambiri, zimakhala zovuta kupuma. Kafukufuku wa ku Harvard University adapeza kuti anthu omwe amatsatira kuzindikira kosaganizira samangokhala ndi nkhawa zotsika, komanso adakweza voliyumu yambiri m'magawo anayi osiyanasiyana aubongo. Sara Lazar, PhD, adauza Washington Post:

"Tidapeza kusiyana kwa kuchuluka kwa ubongo patatha milungu eyiti m'magawo asanu aubongo osiyana m'magulu awiriwa. Gululi lomwe linaphunzira kusinkhasinkha, tinapeza kukula m'magawo anayi:

1. Kusiyanitsa kwakukulu, komwe tidapeza pachipinda chakunja, komwe kumakhudzidwa ndikungoyendetsa malingaliro ndi kudzidalira.
2. Manzere hippocampus, omwe amathandizira pophunzira, kuzindikira, kukumbukira komanso kusintha.
3. Mgwirizano wa parietal chosakhalitsa, kapena TPJ, womwe umalumikizidwa ndi kutenga malingaliro, kumvera ena chisoni.
4. Gawo la tsinde laubongo lotchedwa Pons, momwe ma neurotransmitters ambiri owongolera amapangidwira. "
   Kuphatikiza apo, kafukufuku wa Lazar adapeza kuti amygdala, gawo laubongo lomwe limalumikizana ndi nkhawa komanso nkhawa, limasunthika mwa omwe adasinkhasinkha.

Limbikitsani chitetezo chanu cha mthupi

Anthu omwe amasinkhasinkha pafupipafupi amakhala athanzi, athanzi, chifukwa chitetezo chamthupi chawo chimakhala champhamvu. Pakuwunika kwa Alterations in Brain and Immune Function yopangidwa ndi Mindfulness Meditation, ofufuzawo adawunika magulu awiri omwe atenga nawo mbali. Gulu limodzi lomwe linachita pulogalamu ya kusinkhasinkha kwamilungu eyiti ndipo enayo sanatero. Pamapeto pa mwambowu, onse omwe adapatsidwa nawo adaphunzitsidwa. Anthu omwe adayeserera kwa masabata asanu ndi atatu adawonetsa kuwonjezeka kwamankhwala othandizira kupatsa katemera, pomwe omwe sanasamale sanazindikire. Kafukufukuyu adatsimikiza kuti kusinkhasinkha kumatha kusintha magwiridwe antchito a ubongo komanso chitetezo cha mthupi ndipo mwalimbikitsa kufufuza kwina.

Amachepetsa ululu

Khulupirirani kapena ayi, anthu omwe amasinkhasinkha amamva kupweteka kwambiri kuposa omwe sanatero. Kafukufuku yemwe adasindikizidwa mu 2011 adasanthula zotsatira za kulingalira kwa maginito a odwala omwe, ndi kuvomereza kwawo, adakumana ndi mitundu yosiyanasiyana ya zopweteka. Odwala omwe adachita nawo pulogalamu yophunzitsira yosinkhasinkha adayankha mosiyanasiyana ululu; anali ndi kulekerera kwapamwamba kwa zoyambitsa kupweteka ndipo anali omasuka poyankha ululu. Mapeto ake, ofufuzawo adamaliza:

"Popeza kusinkhasinkha mwina kumasintha zowawa pakukonza kuwongolera kwachidziwitso ndikusintha kuwunika kwa chidziwitso chazidziwitso, kuphatikiza kwa mgwirizano pakati pa zoyembekezeredwa, malingaliro ndi kuwunikira kwanzeru komwe kumapangira chidwi chazomwe zitha kuchitika kumatha kuyendetsedwa ndi luso la meta-kuzindikira la yang'anirani mwachidwi nthawi yomwe ilipo. "

Limbikitsani kudziletsa kwanu

Mu 2013, ofufuza ku yunivesite ya Stanford adachita kafukufuku wophunzitsa kukulitsa chifundo, kapena CCT, ndi momwe zidawakhudzira ophunzira. Pambuyo pa pulogalamu ya milungu isanu ndi inayi ya CCT, yomwe ikuphatikiza kuyimira kochokera ku chi Tibetan Buddhist, adapeza kuti omwe anali nawo anali:

“Fotokozerani poyera nkhawa, ulesi ndi kufunitsitsa kuwona mavuto akutha mwa ena. Phunziroli linapeza kuwonjezeka kwa kuzindikira; kafukufuku wina wapeza kuti kuphunzira kusinkhasinkha mwakuganiza bwino kumatha kukulitsa luso lotsogola monga kuwongolera zakukhosi. "
Mwanjira ina, mukakhala achifundo komanso achidwi kwambiri kwa ena, simungathe kuthawa wina akakhumudwitsani.

Kuchepetsa nkhawa

Ngakhale anthu ambiri amatenga mankhwala ochepetsa nkhawa ndipo ayenera kupitiliza kutero, pali ena omwe akuwona kuti kusinkhasinkha kumathandizira pakukhumudwa. Gulu la omwe atenga nawo mbali omwe ali ndi vuto losinthika lamalingaliro adaphunzira asanaphunzire komanso ataganizira mozama ndipo ofufuzawo adawona kuti mchitidwewu "makamaka umayambitsa kutsitsika kwa malingaliro okomoka, ngakhale atayang'ana kuchepetsedwa kwa zizindikiro zowoneka bwino ndi a zikhulupiriro zopanda pake ”.

Khalani opanga akatswiri ambiri

Kodi mudamvapo kuti simungachite chilichonse? Kulingalira kungakuthandizeni pa izi. Kafukufuku wazotsatira zakusinkhasinkha pa zokolola ndi ma multitasking awonetsa kuti "kuphunzitsa chidwi kudzera pakusinkhasinkha kumawongolera magawo a machitidwe ambiri." Kafukufukuyu adapempha ophunzirawo kuti achite magawo asanu ndi atatu a kusinkhasinkha kosamalitsa kapena kuphunzira masewera olimbitsa thupi. Ntchito zingapo kotero zidapatsidwa kuti zimalizidwe. Ofufuzawo adazindikira kuti kuzindikira sikumangotengera momwe anthu amamvera, komanso luso lawo la kukumbukira komanso kuthamanga kwawo komwe amaliza ntchito zawo zapakhomo.

Khalani opanga kwambiri

Neocortex yathu ndi gawo la ubongo wathu womwe umawongolera zaluso ndi malingaliro. Mu lipoti la 2012, gulu lofufuza la Dutch lidaganiza kuti:

"Kuyang'ana kwambiri kusinkhasinkha (FA) ndikusinkhasinkha koyang'anira (OM) kumathandizira pakukhulupirira. Choyamba, kusinkhasinkha kwa OM kumapangitsa kuti pakhale njira yowongolera yomwe imalimbikitsa kuganiza kosiyanasiyana, kaganizidwe kamene kamalola kuti malingaliro ambiri atsopano apangidwe. Chachiwiri, kusinkhasinkha kwa FA sikuthandizira kuganiza kosintha, njira yopezera njira yothetsera vuto linalake. Tikuwonetsa kuti kusintha kwa malingaliro abwino omwe asunthidwa posinkhasinkha kunawonjezera zomwe zinachitika poyamba ndikusiyananso ndi mlandu wachiwiri ".