Ubongo wa Lizard

Nthawi zambiri ndimayesetsa kuyang'anira mbale zambiri zopota. Maganizo anga pa nthawizi amatha kuyambira pakuthedwa nzeru mpaka kuchita mantha kwambiri.

Panthawi ina posachedwapa, m'modzi mwa adzukulu anga odziwa bwino kusukulu anati "Abambo, muyenera kusiya kuganiza ndi ubongo wa buluzi ndikugwiritsa ntchito ubongo wanu wa kadzidzi." Kuchokera mkamwa mwa makanda.

Iye anali kulondola. Zinandipangitsa kuganiza momwe ubongo (mu nkhani iyi yanga) umachitira ndikapanikizika. Kupitilira apo, powona kuti Lachitatu loyamba la Novembara lapatulidwa kukhala Tsiku Lodziwitsa Anthu Kupsinjika Maganizo, ndinaganiza zophunziranso.

N'chifukwa chiyani tsiku kuganizira nkhawa? Tsiku la National Stress Awareness Day ndi maola 24 olimbikitsa mfundo yakuti simukudzichitira zabwino potsindika za zomwe simungathe kuziletsa. M'malo mwake, malinga ndi sayansi, kupsinjika kwakanthawi kumabweretsa kusokonezeka kwa chidziwitso ndi thupi.

Kupsinjika maganizo? Si inu nokha. Malinga ndi kafukufuku waposachedwapa, pafupifupi 25 peresenti ya anthu a ku America amanena kuti akuvutika maganizo kwambiri ndipo ena 50 pa XNUMX alionse amanena kuti kupsinjika maganizo kwawo kumakhala kochepa.

Ziwerengerozi sizingakudabwitseni chifukwa tonse timakumana ndi zovuta zantchito, banja, komanso ubale.

Buluzi?

Sindikufuna kunyoza mafani abuluzi kunjako. Kotero, kuti mukhale olondola, pali gawo la ubongo wanu lotchedwa amygdala. Pamene amygdala atenga ulamuliro, nthawi zina amatchedwa kuganiza ndi "ubongo wabuluzi". Mbali iyi ya ubongo wanu imayendetsa kutengeka ndipo imapeza chidziwitso chokhudza kupsinjika maganizo kudzera mu mphamvu zanu. Ngati itanthauzira chidziwitsocho ngati chinthu chowopsa kapena chowopsa, imatumiza chizindikiro kumalo olamulira a ubongo wanu, otchedwa hypothalamus.

Hypothalamus yanu ikalandira chizindikiro kuchokera ku amygdala yanu kuti muli pachiwopsezo, imatumiza ma adrenal glands. Ma adrenaline amatulutsa adrenaline, kupangitsa mtima wanu kugunda mwachangu, ndikukankhira magazi ochulukirapo kuminofu ndi ziwalo za thupi lanu.

Kupuma kwanu kungathenso kufulumizitsa, ndipo zokhudzira zanu zitha kukhala zakuthwa. Thupi lanu lidzatulutsanso shuga m'magazi anu, kutumiza mphamvu ku ziwalo zosiyanasiyana. Izi zimapangitsanso kuwonjezeka kwa chinthu chotchedwa cortisol, chomwe nthawi zina chimatchedwa hormone ya nkhawa, kumapangitsa kuti mukhale ndi mawaya komanso tcheru.

Ichi sichinthu choipa kwenikweni. Ndi zomwe zimatchedwa "kumenyana-kapena-kuthawa".

Menyani-kapena-kuthawa

Kupanikizika kungathandize kwambiri ndipo kungakuthandizeni kuti mukhale ndi moyo. Kwa makolo athu akale, kupsinjika maganizo kunali kolimbikitsa kwambiri kuti tipulumuke, kuwalola kupeŵa zoopsa zenizeni zakuthupi. Izi ndichifukwa choti zimapangitsa thupi lanu kuganiza kuti lili pachiwopsezo, ndikuyambitsa njira yopulumukira ya "nkhondo-kapena-kuthawa".

Kumenyana-kapena-kuthawa kumatanthawuza kusintha kwa mankhwala komwe kumachitika m'thupi lanu kuti likhale lokonzekera kuchitapo kanthu. Zomwe simungadziwe n'zakuti kupsinjika maganizo sikumakhala koipa nthawi zonse. Nthaŵi zina, monga pamene mukuyamba ntchito yatsopano kapena kukonzekera chochitika chachikulu monga ukwati, kupsinjika maganizo kungakuthandizeni kuika maganizo anu pa zinthu, kukulimbikitsani kuti muchite bwino, ngakhalenso kuwongolera mmene mukuchitira.

Koma zina mwa zifukwa zomwe kupsinjika maganizo kungakhale kolimbikitsa pazochitikazi ndikuti ndi nthawi yochepa ndipo zimakuthandizani kuti muthe kuthana ndi vuto lomwe mukudziwa kuti mungathe kuthana nalo.

Kuvutika maganizo kwa nthawi yaitali, komabe, kungawononge thanzi lanu komanso thanzi lanu. Kafukufuku wasonyeza kugwirizana pakati pa kupsinjika maganizo ndi mavuto aakulu monga kuthamanga kwa magazi (kuthamanga kwa magazi), shuga, kuvutika maganizo ndi zina.

Ngakhale kuti kupsinjika maganizo kumeneku kungatithandizebe kupulumuka zinthu zoopsa, sikuti nthawi zonse kuyankha molondola ndipo nthawi zambiri kumabwera chifukwa cha chinachake chomwe sichiwopseza moyo. Ndi chifukwa chakuti ubongo wathu sungathe kusiyanitsa pakati pa chinthu chomwe chiri chowopsya chenicheni ndi chinachake chomwe chikuwoneka kuti chikuwopseza.

Zotsatira zofala za kupsinjika maganizo

Zoonadi, zizindikiro za kupsinjika maganizo zingakhudze thupi lanu, maganizo anu ndi malingaliro anu, ndi khalidwe lanu. Kutha kuzindikira zizindikiro zodziwika bwino za kupsinjika kungakuthandizeni kuthana nazo.

Mu thupi lanu mukhoza kumva kupweteka kwa mutu, kukanika kwa minofu, kupweteka pachifuwa, kutopa, kukhumudwa m'mimba, ndi vuto la kugona. Maganizo anu akhoza kukhala oda nkhawa, osakhazikika, kumva kuti mulibe chidwi, kumva kupsinjika maganizo, kukhala okwiya kapena okwiya, kapena achisoni ndi opsinjika maganizo. Kupsinjika maganizo kumaphatikizapo kudya mopitirira muyeso, kupsa mtima, kumwa mowa mopitirira muyeso, kusuta fodya, kusiya kucheza, kapena kusachita masewera olimbitsa thupi pafupipafupi.

Kupsinjika…kuzama pang'ono

Acute stress disorder ndi matenda amisala omwe amatha kuchitika mwa odwala mkati mwa milungu inayi kuchokera pazochitika zowopsa. Zina ndi monga nkhawa, mantha aakulu kapena kusowa thandizo, kukumananso ndi zochitikazo, ndi machitidwe opewera. Anthu omwe ali ndi vutoli amakhala pachiwopsezo chotenga matenda a posttraumatic stress. Zowawa ndizochitikira wamba. Akuti 50 mpaka 90 peresenti ya akuluakulu aku US amakumana ndi zoopsa pamoyo wawo.

Teremuyo macrostressor amatanthauza zochitika zomvetsa chisoni, monga masoka achilengedwe kapena opangidwa ndi anthu, pamene mawuwo microstressor, kapena vuto la tsiku ndi tsiku, likunena za “zofuna zokwiyitsa, zokhumudwitsa, zovutitsa maganizo zimene pamlingo wina wake zimazindikiritsa zochitika za tsiku ndi tsiku ndi chilengedwe.”

Katswiri wa zamaganizo Derald Sue, wolemba mabuku awiri pa microaggression, limafotokoza mawuwa kuti: “Kunyozeka kwa tsiku ndi tsiku, kunyozedwa, kunyozedwa ndi kutukwana kumene anthu amtundu, akazi, LGBT kapena amene amasalidwa amakumana ndi zochitika zatsiku ndi tsiku ndi anthu.”

Kafukufuku wake ndi wa ena awonetsa kuti ma microaggressions, ngakhale amawoneka ang'onoang'ono komanso nthawi zina osalakwa, amatha kuwononga kwambiri malingaliro a omwe amawalandira. Kuchuluka kumeneku kungayambitse mkwiyo ndi kupsinjika maganizo ndipo kungathenso kuchepetsa zokolola za ntchito ndi kuthetsa mavuto. Kuphatikiza apo, ma microaggressions amalumikizidwa kwambiri ndi tsankho, zomwe ndi malingaliro, malingaliro, malingaliro omwe sitikudziwa, omwe angalowe m'malingaliro athu ndikukhudza zochita zathu. Pali kafukufuku wopitilira pa kuchuluka komwe kumapangitsa anthu kukhala otsalira kwa nthawi yayitali. Lingaliro ndiloti likhoza kufotokozera zina mwazosiyana zaumoyo zomwe zimachitika.

Nthawi yofuna chithandizo

Ngati simukudziwa kuti kupsinjika maganizo ndiko kumayambitsa zizindikiro zanu, kapena mwachitapo kanthu kuti muchepetse ndipo zizindikiro zanu zikupitirira, onani dokotala wanu. Wothandizira zaumoyo wanu angafune kukuyang'anani pazifukwa zina. Kapena ganizirani kukaonana ndi mlangizi waluso kapena wothandizira yemwe angakuthandizeni kukulitsa maluso ena othana ndi vuto.

Pomaliza, ngati mukumva kupweteka pachifuwa, makamaka ngati muli ndi kupuma pang'ono, kutuluka thukuta, nseru, phewa kapena nsagwada, pezani thandizo mwadzidzidzi. Izi zikhoza kukhala zizindikiro za matenda a mtima osati kupsinjika maganizo.

Ubongo wa kadzidzi m'malo mwake

Cholinga chake ndikuti tisakhale ozunzidwa ndi "ubongo wa buluzi" koma m'malo mwake tigwiritse ntchito "ubongo wa kadzidzi". Njira ina yonenera zimenezi ndi kugwiritsa ntchito ubongo wathu wonse pamene tikulimbana ndi mavuto a m’moyo.

Simungathe kusamalira ena pokhapokha mutadzisamalira nokha. Izi zikutanthauza kutenga nthawi yopuma, kudzipatsa nthawi ndi malo kuti muthe kusintha zomwe mukumva, kuchita masewera olimbitsa thupi, kudya bwino (osati kupsinjika maganizo), kugona mokwanira, kukhala ndi dzuwa, kukhala ndi madzi okwanira, komanso kuchepetsa kumwa zakumwa za caffeine ndi kuchepetsa kumwa mowa kwambiri. mowa. Pewani kugwiritsa ntchito zinthu zoletsedwa.

Phunzirani njira zotsitsimula monga kupuma kwambiri, yoga, tai chi, kapena kutikita minofu

Kudutsa muvuto si mpikisano wothamanga koma marathon. Khalani owona pazochitikazo, fulumirani, ndipo zindikirani ndi kuvomereza zomwe mungathe ndi zomwe simungathe kuzilamulira. Mukatopa, musanyalanyaze. Chedweraniko pang'ono. Nenani kuti ayi mukafuna kutero. Palibe amene amakhudzidwa ndi malingaliro amenewa. Khalani ndi nthabwala.

Ngakhale mukakhala kutali, mumafunika kulumikizana. Yang'anani pafupipafupi ndi okondedwa anu. Muzicheza ndi achibale komanso anzanu. Lankhulani momveka bwino, funsani momwe iwo akuyendera, ndipo khalani oona mtima za momwe mukuchitira. Ngati mukufuna thandizo, musanyadire kupempha thandizo, ngakhale litakhala choncho uphungu wa akatswiri.

Zimene mumaika patsogolo zimakhudza mmene mukumvera. Choncho, kupeza zabwino. Ngakhale ntchito yosavuta kupanga mndandanda woyamikira, kulemba zinthu zitatu zomwe zinkayenda bwino tsiku lililonse. Kuchita kosavuta kumeneku kwawonetsedwa kuti kumachepetsa nkhawa ndi kupsinjika maganizo, zomwe nthawi zambiri zimatsagana ndi nkhawa.

Cholinga cha pezani njira zothanirana ndi nkhawa zanu. Njira zosagwira ntchito zothanirana ndi kupsinjika - monga kuwonera kanema wawayilesi, kuyang'ana pa intaneti kapena kusewera masewera apakanema - zingawoneke ngati zosangalatsa, koma zimatha kukulitsa kupsinjika kwanu pakapita nthawi.

 

MICHAEL G. KAVAN, PhD; GARY N. ELSASSER, PharmD; ndi EUGENE J. BARONE, MD, Creighton University School of Medicine, Omaha, Nebraska Sing'anga wa Fam. 2012 Oct 1;86(7):643-649.

Kuyerekeza kwa mitundu iwiri yoyezera kupsinjika: zovuta zatsiku ndi tsiku ndikukweza motsutsana ndi zochitika zazikulu pamoyo. Kanner AD, Coyne JC, Schaefer C, Lazarus RS

J Behav Med. 1981 Marichi; 4(1):1-39.

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987

Jones KB. COVID-19: Kukhala bwino kwa dokotala munthawi ya mliri AFP. Epulo 7, 2020.