Lizard Brain

Ndinogara ndichiedza kubata mahwendefa akawanda akawandisa. Manzwiro angu panguva idzi anogona kubva pamanzwiro ekuremerwa kusvika pakunyanya kutya.

Pane imwe yenguva idzi nguva pfupi yadarika, mumwe wevazukuru vangu vegiredhi akangwara akati "Baba, munofanira kurega kufunga nehuropi hwedzvinyu uye kushandisa huropi hwezizi." Kubva mumiromo yevacheche.

Aitaura chokwadi. Zvakaita kuti ndifunge nezvekuti uropi (munyaya iyi yangu) hunoita sei pakushushikana. Kupfuurirazve, ndichiona kuti Chitatu chekutanga cheMbudzi chakaiswa parutivi seZuva Rekuzivisa Kushushikana Kwenyika, ndakasarudza kuenderera mberi nekudzidza.

Sei zuva rokufunga nezvekunetseka? National Stress Awareness Day imaawa makumi maviri nemana ekusimbisa chokwadi chekuti hausi kuzviitira nyasha nekusimbisa nezvemamiriro ausingakwanise kudzora. Muchokwadi, maererano nesainzi, kusagadzikana kusingaperi kunotungamira mukukanganisa kwekuziva uye kwemuviri mabasa.

Kunzwa kushushikana? Hausiwe wega. Maererano neongororo ichangobva kuitika, vangangosvika makumi maviri neshanu muzana vekuAmerica vanoti vari kutarisana nekushushikana kwakanyanya uye vamwe makumi mashanu muzana vanoti kushushikana kwavo kuri pakati nepakati.

Nhamba idzi dzinogona kusakushamisa iwe sezvo isu tese tinobata nebasa, mhuri, uye hukama zvinonetsa.

Dzvinyu?

Handidi kusvora vatsigiri vedzvinyu kunze uko. Saka, kuti zvive zvakanyatsojeka, pane chikamu cheuropi yako chinonzi amygdala. Kana amygdala ikatora, dzimwe nguva inonzi kufunga ne "uropi hwedzvinyu." Iyi nharaunda yehuropi hwako inobata manzwiro uye inowana ruzivo nezve inoshungurudza kuburikidza nemanzwiro ako. Kana ikadudzira ruzivo sechinhu chinotyisa kana chine ngozi, inotumira chiratidzo kunzvimbo yekuraira yehuropi hwako, inozivikanwa se hypothalamus.

Kana hypothalamus yako ikawana chiratidzo kubva kuamygdala yako kuti uri munjodzi, inotumira masaini kune adrenal glands. Iyo adrenals inopomba adrenaline, ichiita kuti kurova kwemwoyo wako kukurumidze, kusunda ropa rakawanda kumamhasuru nenhengo dzemuviri wako.

Kufema kwako kunogona kukurumidza, uye pfungwa dzako dzinogona kuwedzera. Muviri wako uchaburitsawo shuga muropa rako, uchitumira simba kunhengo dzese dzakasiyana. Izvi zvinokonzerawo kuwedzera kwechimwe chinhu chinonzi cortisol, iyo dzimwe nguva inonzi hormone yekushungurudzika, zvichiita kuti iwe uwedzere waya uye wakangwarira.

Ichi hachisi hacho chinhu chakaipa. Icho chinhu chinonzi "kurwa-kana-ndege" kuita.

Kurwa-kana-kubhururuka

Kushungurudzika kunogona kuita chinangwa chakakosha uye kunogona kukubatsira kuti urarame. Kune madzitateguru edu, kushungurudzika kwaive kukurudzira kunobatsira kwekupona, zvichivabvumira kuti vadzivise kutyisidzira chaiko kwemuviri. Imhaka yekuti inoita kuti muviri wako ufunge kuti uri munjodzi, uye zvinokonzeresa kuti "kurwa-kana-kubhururuka" nzira yekupona.

Kurwa-kana-ndege modhi inoreva shanduko dzese dzemakemikari dzinoitika mumuviri wako kuti ugadzirire kuita kwemuviri. Chaungasaziva ndechekuti kushushikana hakusi chinhu chakaipa. Mune zvimwe zviitiko, senge paunenge uchitanga basa idzva kana kuronga chiitiko chikuru semuchato, kunetseka kunogona kukubatsira kutarisa, kukukurudzira kuita zvakanaka, uye kunyange kuvandudza mashandiro ako.

Asi zvimwe zvezvikonzero zvinoshungurudza zvinogona kuva zvakanaka mumamiriro ezvinhu aya ndezvekuti ndezvenguva pfupi uye zviri kukubatsira kuti upfuure nedambudziko raunoziva raunokwanisa kubata.

Kuona kushushikana pamusoro penguva refu, zvisinei, kunogona kutora chaiyo yemuviri uye yepfungwa kukanganisa pahutano hwako. Tsvagiridzo yakaratidza kubatana pakati pekushushikana uye matambudziko asingaperi senge hypertension (high blood pressure), chirwere cheshuga, depression nezvimwe.

Kunyange zvazvo mhinduro iyi yekushungurudzika ichiri kutibatsira kuti tirarame mumamiriro ezvinhu ane ngozi, haisi nguva dzose mhinduro yakarurama uye inowanzokonzerwa nechinhu chisiri chekutyisidzira upenyu. Imhaka yekuti uropi hwedu hahugone kusiyanisa pakati pechinhu chiri kutyisidzira chaiko uye chimwe chinhu chinoonekwa senjodzi.

Zvinowanzoitika zvekutambudzika

Zvechokwadi, zviratidzo zvekushushikana zvinogona kukanganisa muviri wako, pfungwa dzako nemanzwiro, uye maitiro ako. Kukwanisa kuziva zviratidzo zvinowanzoitika zvekushushikana kunogona kukubatsira kuzvigadzirisa.

Mumuviri wako unogona kunzwa musoro, kudhonzwa kwetsandanyama, kurwadziwa muchipfuva, kuneta, kugumbuka mudumbu, uye matambudziko ekurara. Mafungiro ako anogona kunge ari kuzvidya mwoyo, kusagadzikana, kunzwa kushayikwa kwekutarisa, kunzwa kuremerwa, kushatirwa kana kutsamwa, kana kusuwa uye kuora mwoyo. Maitiro ekushushikana anosanganisira kudarika kana kudyisa, kuputika nehasha, kushandisa doro zvisina kunaka, kushandisa fodya, kurega kushamwaridzana, kana kusaekisesaiza kakawanda.

Stress… zvakadzika zvishoma

Acute stress disorder chirwere chepfungwa chinogona kuitika muvarwere mukati memavhiki mana echiitiko chinotyisa. Zvimiro zvinosanganisira kushushikana, kutya kwakanyanya kana kushaya simba, kuonazve chiitiko, uye maitiro ekunzvenga. Vanhu vane chirwere ichi vari panjodzi yakawedzerwa yekuva ne posttraumatic stress disorder. Trauma chiitiko chinowanzoitika. Zvave zvichifungidzirwa kuti 50 kusvika 90 muzana yevakuru veUnited States vanonzwa kushungurudzika mukati mehupenyu hwavo.

izwi macrostressor rinoreva zviitiko zvinoshungurudza, zvakadai senjodzi dzinongoitika dzoga kana kuti dzinokonzerwa nevanhu, nepo izwi iri microstressor, kana kuti kunetsa kwezuva nezuva, kunonongedzera ku“zvinodikanwa zvinoshatirisa, zvinoodza mwoyo, zvinotambudza izvo kusvikira kumwero wakati kuti zvinoratidzira kutengeserana kwezuva nezuva nemhoteredzo.”

Nyanzvi yepfungwa Derald Sue, munyori wemabhuku maviri pamusoro microaggression.

Tsvagiridzo yake uye yevamwe yakaratidza kuti microaggressions, kunyangwe ichiita sediki uye dzimwe nguva mhosva isina mhosva, inogona kutora tarisiro chaiyo yepfungwa pahutano hwepfungwa hwevanogamuchira. Huwandu uhu hunogona kutungamira kukutsamwa nekuora mwoyo uye hunogona kutoderedza kugadzirwa kwebasa uye kugona kugadzirisa matambudziko. Kupfuurirazve, ma microaggressions akasungirirwa padhuze nerusaruro rwakajeka, ari maitiro, stereotypes, uye fungidziro dzatisingatomboziva nezvadzo, dzinogona kupinda mupfungwa dzedu uye kukanganisa zviito zvedu. Pane tsvakiridzo inoenderera mberi pamusoro pekuwedzera kwemaitiro akashongedzerwa vanhu nekufamba kwenguva. Iyo hypothesis ndeyekuti inogona kutsanangura humwe hutano hwakasiyana hunoonekwa.

Nguva yekutsvaga rubatsiro

Kana iwe usina chokwadi chekuti kushungurudzika ndiko kunokonzera zviratidzo zvako, kana iwe wakatora matanho ekuderedza uye zviratidzo zvako zvinopfuurira, ona chiremba wako. Mutariri wako wehutano angangoda kukutarisa kune zvimwe zvikonzero. Kana kuti funga kuona chipangamazano kana murapi anogona kukubatsira mukuvandudza humwe hunyanzvi hwekuita.

Chekupedzisira, kana uchirwadziwa muchipfuva, kunyanya kana uchitadza kufema, kudikitira, kusvotwa, kurwadza kwepfudzi kana shaya, wana rubatsiro rwechimbichimbi. Izvi zvinogona kunge zviri zviratidzo zvechirwere chemoyo uye kwete kungoshushikana.

Owl brain panzvimbo

Chinangwa ndechekusave vanyajambwa ve "uropi hwedzvinyu" asi kuti tishandise "uropi hwezizi". Imwe nzira yokutaura izvi ndeyokushandisa uropi hwedu hwose sezvatinotarisana nezvinetso zvoupenyu.

Iwe haugone kutarisira vamwe kunze kwekunge iwe uchizvitarisira iwe pachako. Izvi zvinoreva kutora zororo, kuzvipa imwe nguva uye nzvimbo yekugadzirisa zvauri kunzwa, kuita maekisesaizi, kudya zvakanaka (kwete kunetseka kudya), kurara zvakakwana, kuwana chiedza chezuva, kugara uine hydrated, uye kuderedza kunwa kwako zvinwiwa zvine caffeine uye doro. Dzivisa kushandisa zvinhu zvisiri pamutemo.

Dzidzira maitiro ekuzorora sekufema kwakadzika, yoga, tai chi, kana masaja

Kupfuura nemudambudziko hakusi kumhanya asi marathon. Iva anonzwisisa nezvemamiriro acho ezvinhu, mhanya, uye ziva uye bvuma zvaunogona nezvausingagoni kudzora. Kana uchinzwa kuremerwa, usazviregeredza. Dzora. Iti kwete paunoda. Hapana munhu asina kudzivirirwa nemanzwiro aya. Ramba uine pfungwa yekuseka.

Kunyangwe panguva yekufamba kwemuviri, iwe unoda kushamwaridzana. Tarisa nguva nenguva nevadikanwi. Pedza nguva nemhuri uye neshamwari. Taurirana zvakajeka, bvunza mafambiro avari kuita, uye taura chokwadi nezvauri kuita. Kana uchida rubatsiro, usanyanya kudada nekukumbira rubatsiro, kunyangwe zvakadaro kuraira kwehunyanzvi.

Zvaunoisa pfungwa pazviri zvinokanganisa manzwiro aunoita. Saka, tsvaga zvakanaka. Kunyange basa riri nyore rekugadzira runyoro rwekutenda, kunyora pasi zvinhu zvitatu zvakafamba zvakanaka zuva rega rega. Ichi chiito chakareruka chakaratidzwa kuderedza kufunganya uye kuora mwoyo, izvo zvinowanzoperekedza kushushikana.

Chinangwa ku tsvaga nzira dzinoshanda dzekudzora kushushikana kwako. Kusashanda nzira dzekugadzirisa kushushikana - sekuona terevhizheni, kusefa internet kana kutamba mitambo yemavhidhiyo - zvingaite sekuzorodza, asi zvinogona kuwedzera kushushikana kwako nekufamba kwenguva.

 

MICHAEL G. KAVAN, PhD; GARY N. ELSASSER, PharmD; uye EUGENE J. BARONE, MD, Creighton University Chikoro cheMishonga, Omaha, Nebraska Ndiri Fam Murapi. 2012 Oct 1;86(7):643-649.

Kuenzanisa kwemaitiro maviri ekuyera kushushikana: matambudziko ezuva nezuva uye kukwidziridzwa kunopesana nezviitiko zvikuru zvehupenyu. Kanner AD, Coyne JC, Schaefer C, Lazarus RS

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

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

Jones KB. COVID-19: hutano hwechiremba munguva yedenda AFP. Kubvumbi 7, 2020.