Izibonelelo zokucamngca
Kwabanye abantu kwiNtshona yeIkhweyitha, ukucamngca kubonwa njengohlobo lwefashoni "yobudala obutsha", into oyenza kakuhle ngaphambi kokutya igranola kunye nokuwola isikhova esinamachaphaza. Nangona kunjalo, impucuko yaseMpuma yafunda ngamandla okucamngca kwaye yayisebenzisa ukulawula ingqondo nokwandisa ukuqonda. Namhlanje ingcinga yaseNtshona ekugqibeleni iyabamba kwaye kukho ulwazi olwandayo lokuba yintoni ukucamngca kunye nezibonelelo zayo ezininzi emzimbeni womntu nomphefumlo. Makhe sijonge ezinye zeendlela oososayensi abaye bafumanisa ukuba ukucamngca kulungile kuwe.
Ukunciphisa uxinzelelo, tshintsha ingqondo
Sonke sixakekile: sinomsebenzi, isikolo, iintsapho, amatyala ekufuneka siwahlawulile kunye nezinye izibophelelo. Yongeza kwilizwe lethu elikhawulezayo elingapheliyo kunye nezobugcisa kwaye yindlela yokupheka yamanqanaba aphezulu oxinzelelo. Okukhona sisiba noxinzelelo, kokukhona kuya kuba nzima ukuphumla. Uphononongo lweYunivesithi yaseHarvard lufumanise ukuba abantu abasebenzisa ingqondo yokucamngca abanamanqanaba asezantsi oxinzelelo kuphela, kodwa bakwaphucula umthamo omkhulu kwimimandla emine eyahlukeneyo yobuchopho. USara Lazar, PhD, uxelele iWashington Post:
"Sifumene umahluko kumthamo wobuchopho emva kweeveki ezisibhozo kwimimandla emihlanu yobuchopho kula maqela mabini. Kwiqela elifunde ukucamngca, sifumene ukuqina kwimimandla emine:
- Umahluko ophambili, siwufumene kwi-cingate yangasemva, ebandakanyeka ekubhaduleni kwengqondo nokuzithemba.
- Ihippocampus yasekhohlo, ethi incede ekufundeni, ukuqonda, inkumbulo kunye nolawulo lweemvakalelo.
- I-temporo parietal junction, okanye i-TPJ, enxulunyaniswa nokuthatha umbono, uvelwano nemfesane.
- Indawo yengcambu yengqondo ebizwa ngokuba ziiPons, apho uninzi lwee-neurotransmitters zolawulo ziveliswa khona. "
Ukongeza, uphononongo lukaLazaro lufumanise ukuba i-amygdala, eyinxalenye yengqondo enxulunyaniswa noxinzelelo kunye noxinzelelo, yancipha kubathathi-nxaxheba abaqhuba ukucamngca.
Khulisa amajoni akho omzimba
Abantu abacamngca rhoqo bahlala besempilweni, emzimbeni, kuba amajoni abo omzimba omelele. Utshintsho kwiBongo kunye noPhononongo lokuSebenza koMzimba oluveliswe kukuCamngca ngokuCamngca, abaphandi bavavanya amaqela amabini abathathi-nxaxheba. Elinye iqela lazibandakanya kwinkqubo yokucamngca ngengqondo yeeveki ezisibhozo kwaye elinye alizange. Ekupheleni kwenkqubo, bonke abathathi-nxaxheba banikwe umkhuhlane. Abantu abenza ukucamngca iiveki ezisibhozo babonisa ukonyuka okukhulu kwii-antibodies kwisitofu sokugonya, ngelixa abo bangakhange bacamngce bengakhange babenamava. Uphononongo luphelile ukuba ukucamngca kungatshintsha ukusebenza kwengqondo kunye ne-immune system kunye nokucebisa uphando olongezelelweyo.
Iyanciphisa intlungu
Ngaba uyakholelwa okanye akukhona, abantu abacamngca ngamava asezantsi eentlungu kunabo bangenako. Isifundo esapapashwa ngonyaka ka-2011 savavanya iziphumo zokucinga ngemibono ye-magnetic resonance yezigulana abathi, ngemvume yabo, bavezwe iintlobo ngeentlobo zentshukumo yentlungu. Izigulana ezazithathe inxaxheba kwinkqubo yoqeqesho lokucamngca zaphendula ngendlela eyahlukileyo kwintlungu; Babenonyamezelo oluphezulu lwenkuthazo yentlungu kwaye babehlaziyeka ngakumbi xa bephendula kwintlungu. Ekugqibeleni, abaphandi bagqibile:
"Njengokuba ukucamngca kusenokwenzeka ukuba kuguqula iintlungu ngokuphucula ulawulo lwengqondo kunye nokuguqula imeko yokuvavanywa kolwazi lwe-nociceptive, ulungelelwaniso lwentsebenzo phakathi kokulindelweyo, iimvakalelo kunye nokuvavanywa kokuqonda okungaphakathi kulwakhiwo lwamava eemvakalelo kunokulawulwa ngumthamo wokuqonda meta woku- ngononophelo gweba ingqalelo ngalo mzuzu wangoku. "
Ngcono ukuzeyisa kwakho
Ngo-2013, abaphandi baseYunivesithi yaseStanford baqhuba isifundo malunga noqeqesho lokulima uvelwano, okanye i-CCT, kunye nendlela ebachaphazele ngayo abathathi-nxaxheba. Emva kwenkqubo ye-CCT yeeveki ezisithoba, ebandakanya ukulamla okuvela kwi-Tibetan Buddhist practice, bafumanisa ukuba abathathi-nxaxheba:
“Thetha ngokuphandle ngenkxalabo, ubuhlobo kunye nomnqweno onyanisekileyo wokubona ukubandezeleka kuncitshiswa kwabanye. Olu phononongo lufumene ukwanda kolwazi; Olunye uphononongo lufumanise ukuba uqeqesho lokucamngca ngengqondo lunokuphucula ubuchule bokuqonda okuphezulu njengokulawula imvakalelo ”.
Ngamanye amagama, xa unemfesane kwaye unikela ingqalelo kwabanye, kuya kuba nzima ukuba ubhabhe xa umntu ekukhubekisile.
Ukunciphisa uxinzelelo
Nangona abantu abaninzi bethatha i-anti-depressant kwaye kufuneka baqhubeke nokwenza njalo, kukho abanye abafumanisa ukuba ukucamngca kuyanceda ngoxinzelelo. Iqela lesampulu labathathi-nxaxheba abaneengxaki ezahlukeneyo zemood bafundwa ngaphambi nasemva koqeqesho lokucamngca ngengqondo, kwaye abaphandi bafumanise ukuba ukucamngca ngengqondo "ikakhulu kukhokelela ekunciphiseni ukucinga okuqinisekileyo, nasemva kokulawula ukuncitshiswa kweempawu ezichaphazelekayo kunye yeenkolelo ezingasebenziyo ".
Yiba ngumsebenzi wezinto ezininzi ongcono
Ngaba wakhe waziva ngathi awukwazi ukwenza yonke into? Ukucamngca kunokukunceda ngale nto. Isifundo kwiziphumo zokucamngca ngemveliso kunye nokwenza imisebenzi emininzi sibonise ukuba "uqeqesho loqwalaselo ngokucamngca luphucula imeko yokuziphatha kwabantu abaninzi". Uphononongo lwacela abathathi-nxaxheba ukuba benze iseshoni yeeveki ezisibhozo zokucamngca ngengqondo okanye uqeqesho lokuphumla komzimba. Banikwa ke imisebenzi emininzi ukuba bayigqibe. Abaphandi bafumanise ukuba ukuqonda kuphuculwe hayi indlela abantu abahoye ngayo, kodwa kunye nezakhono zabo zememori kunye nesantya abayigqiba ngaso imisebenzi yabo.
Yila ngakumbi
I-neocortex yethu yinxalenye yengqondo eqhuba ubuchule kunye ne-intuition. Kwingxelo ka-2012, iqela lophando laseDatshi lagqiba ukuba:
Ukucamngca kugxile ekuqwalaseleni (i-AF) kunye nokucamngca ngokubeka esweni okuvulekileyo (i-OM) kunefuthe elithile kubuchule. Okokuqala, ukucamngca kwe-OM kukhuthaza imeko yolawulo ekhuthaza ukucinga okungafaniyo, indlela yokucinga evumela ukuba kuveliswe izimvo ezininzi. Okwesibini, ukucamngca kwe-FA akuxhasi ukucinga okuguqukayo, inkqubo yokuvelisa isisombululo kwingxaki ethile. Siphakamisa ukuba ukuphuculwa kwendlela elungileyo ebangelwa kukucamngca kwonyuse isiphumo kwimeko yokuqala kwaye kwabalwa kwimeko yesibini ".