Lizard Brain

Ndihlala ndizama ukulawula iipleyiti ezininzi zokusonta. Iimvakalelo zam ngala maxesha zinokusuka kwiimvakalelo zokongamela ukuya kwimvakalelo yokoyika.

Ngelinye lala maxesha mva nje, omnye wabazukulwana bam abakrelekrele besikolo wathi "Tata, kufuneka uyeke ukucinga ngengqondo yecilikishe kwaye usebenzise ingqondo yesikhova." Emlonyeni weentsana.

Wayenyanisile. Indenze ndacinga ngendlela ingqondo (kule meko yam) esabela ngayo kuxinzelelo. Ngaphezu koko, ndibona ukuba uLwesithathu wokuqala kaNovemba ubekelwe bucala njengoSuku lweSizwe loKwazisa ngoxinzelelo, ndaye ndagqiba ekubeni ndifunde ngakumbi.

Kutheni imini yokucinga ngoxinzelelo? Usuku lweSizwe loKwazisa ngoxinzelelo ziiyure ezingama-24 zokuqinisa into yokuba awuzincedi ngokucinezela iimeko ongakwaziyo ukuzilawula. Ngapha koko, ngokwesayensi, uxinzelelo olungapheliyo lukhokelela kukuphazamiseka kwengqondo kunye nemisebenzi yomzimba.

Ukuziva uxinezelekile? Asinguwe wedwa. Ngokophononongo lwakutsha nje, malunga ne-25% yabantu baseMelika bathi bajongana namanqanaba aphezulu oxinzelelo kwaye enye i-50% ithi uxinzelelo lwabo luphakathi.

La manani anokungothusi kuba sonke sijongana nomsebenzi, usapho kunye noxinzelelo lobudlelwane.

Icikilishe?

Andifuni kuphoxa abalandeli becikilishe phaya. Ke, ukuchaneka ngakumbi, kukho indawo yengqondo yakho ebizwa ngokuba yi-amygdala. Xa i-amygdala ithatha indawo, ngamanye amaxesha ibizwa ngokuba yingcinga "ngengqondo yecilikishe." Le ndawo yengqondo yakho iqhuba imvakalelo kwaye ifumana ulwazi malunga noxinzelelo ngeemvakalelo zakho. Ukuba itolika ulwazi njengento esongelayo okanye eyingozi, ithumela umqondiso kwiziko lomyalelo wengqondo yakho, eyaziwa ngokuba yi-hypothalamus.

Xa i-hypothalamus yakho ifumana umqondiso kwi-amygdala yakho yokuba usengozini, ithumela imiqondiso kwi-adrenal glands. Iiadrenals zimpompa iadrenaline, iyenza intliziyo yakho ibethe ngokukhawuleza, ityhale igazi elingakumbi kwizihlunu kunye namalungu omzimba wakho.

Ukuphefumla kwakho kunokukhawuleza, kwaye iimvakalelo zakho zinokuba bukhali. Umzimba wakho uya kukhupha iswekile egazini lakho, ukuthumela amandla kuwo onke amalungu ahlukeneyo. Oku kubangela ukwanda kwento ebizwa ngokuba yi-cortisol, ngamanye amaxesha ebizwa ngokuba yi-hormone yoxinzelelo, ikwenza ube neengcingo kwaye ulumke.

Oku akuyonto imbi. Yinto ebizwa “kukulwa okanye ukubhabha”.

Ukulwa-okanye-ukubhabha

Uxinezeleko lunokuphumeza injongo ebalulekileyo yaye lunokukunceda uphile. Kookhokho bethu, uxinzelelo lwaluyinto ekhuthazayo yokusinda, ebavumela ukuba baphephe izoyikiso zangempela zomzimba. Kungenxa yokuba yenza umzimba wakho ucinge ukuba usengozini, kwaye ibangela ukuba "ukulwa-okanye-ubaleke" indlela yokusinda.

Imowudi yokulwa okanye yokubhabha ibhekisa kulo lonke utshintsho lweekhemikhali oluqhubeka emzimbeni wakho ukuze ulungele isenzo somzimba. Into osenokungayazi kukuba uxinezeleko alusoloko luyinto embi. Kwezinye iimeko, njengaxa uqala umsebenzi omtsha okanye uceba isiganeko esikhulu njengomtshato, uxinzelelo lunokukunceda ukuba ugxininise, likukhuthaze ukuba wenze kakuhle, kwaye uphucule indlela osebenza ngayo.

Kodwa ezinye zezizathu zokuba uxinzelelo lunokuba luhle kwezi meko kukuba lixesha elifutshane kwaye likunceda ukuba uphumelele umngeni owaziyo ukuba ungawubamba.

Ukufumana uxinzelelo kwixesha elide, nangona kunjalo, kunokuthatha umngcipheko wokwenyani ngokomzimba nangokwengqondo kwimpilo yakho. Uphando lubonise uxhulumaniso phakathi koxinzelelo kunye neengxaki ezingapheliyo ezifana noxinzelelo lwegazi (uxinzelelo lwegazi oluphezulu), isifo sikashukela, ukudakumba kunye nokunye.

Nangona le mpendulo yoxinzelelo ingasinceda ukuba sisinde kwiimeko ezinobungozi, akusoloko kuyimpendulo echanekileyo kwaye idla ngokubangelwa yinto engekho esichengeni sobomi. Kungenxa yokuba ubuchopho bethu abukwazi ukwahlula phakathi kwento esisisongelo sokwenyani kunye nesoyikiso esibonwayo.

Iziphumo eziqhelekileyo zoxinzelelo

Enyanisweni, iimpawu zoxinzelelo zinokuchaphazela umzimba wakho, iingcamango neemvakalelo zakho kunye nokuziphatha kwakho. Ukukwazi ukuqaphela iimpawu zoxinzelelo eziqhelekileyo kunokukunceda ukuba uzilawule.

Emzimbeni wakho unokufumana intloko ebuhlungu, ukuxinezeleka kwemisipha, intlungu yesifuba, ukudinwa, isisu esibuhlungu, kunye neengxaki zokulala. Umoya wakho usenokuba nexhala, ungaphumli, uzive unqongophele, uzive uxinezelekile, ucaphuke okanye ube nomsindo, okanye ube lusizi kwaye udakumbe. Iimpawu zoxinzelelo ziquka ukutya kakhulu okanye ukutya kancinci, ukugqajukelwa ngumsindo, ukusetyenziswa kakubi kotywala, ukusebenzisa icuba, ukurhoxa ekuhlaleni, okanye ukungazilolongi rhoqo.

Uxinzelelo…unzulu kancinci

Uxinzelelo oluqatha luxilongo lwengqondo olunokuthi lwenzeke kwizigulane kwiiveki ezine zesiganeko esibuhlungu. Iimpawu ziquka ukuxhalaba, uloyiko olunzulu okanye ukungabi nakuzinceda, ukuphinda ube namava esiganeko, kunye nokuziphatha kokuphepha. Abantu abanale ngxaki basemngciphekweni owongeziweyo wokuba noxinzelelo lwasemva kokwenzakala. I-trauma yinto eqhelekileyo. Kuqikelelwa ukuba i-50 ukuya kwi-90 ipesenti yabantu abadala base-US bafumana ukwenzakala ngexesha lobomi babo.

Igama elithile i-macrostressor libhekisela kwiziganeko ezihlasimlis’ umzimba, njengeentlekele zendalo okanye ezenziwe ngabantu, ngoxa eli gama microstressor, okanye ingxaki yemihla ngemihla, ibhekisela “kukufuna izinto ezicaphukisayo, ezicaphukisayo nezibangela uxinezeleko ukusa kumkhamo othile, eziphawula ukusebenzelana kwemihla ngemihla nemekobume.”

Isazi ngengqondo uDerald Sue, umbhali weencwadi ezimbini kwi microaggression, ichaza eli gama: “Izinto ezingento zamihla le, ukuthotywa, ukuthotywa kunye nezithuko ezenziwa ngabantu bebala, abafazi, abantu be-LGBT okanye abo bahlelelekileyo kunxibelelwano lwabo lwemihla ngemihla nabantu.”

Uphando lwakhe kunye nolwabanye lubonise ukuba i-microaggressions, nangona ibonakala incinci kwaye ngamanye amaxesha inetyala elimsulwa, inokuthatha ingxaki yengqondo yokwenyani kwimpilo yengqondo yabamkeli babo. Eli nani linokukhokelela kumsindo kunye nokudakumba kwaye linokuthoba imveliso yomsebenzi kunye nobuchule bokusombulula iingxaki. Ngaphaya koko, i-microaggressions ibotshelelwe ngokusondeleyo kucalucalulo olucacileyo, ezizimo zengqondo, iistereotypes, kunye neengcinga esingazaziyo, ezinokungena ezingqondweni zethu kwaye zichaphazele izenzo zethu. Kukho uphando oluqhubekayo malunga nempembelelo eyongezelekayo eyayijongela phantsi abantu kwixesha elide. I-hypothesis yeyokuba inokuchaza ezinye zeeyantlukwano zezempilo ezifunyenweyo.

Ufuna nini uncedo

Ukuba awuqinisekanga ukuba uxinzelelo luyimbangela yeempawu zakho, okanye uthathe amanyathelo okunciphisa kwaye iimpawu zakho ziyaqhubeka, bona ugqirha wakho. Umboneleli wakho wezempilo unokufuna ukujonga ezinye izizathu. Okanye cinga ngokubonana nomcebisi oyingcali okanye umnyangi onokukunceda ekuphuhliseni ezinye izakhono zokumelana.

Okokugqibela, ukuba unesifuba esibuhlungu, ngakumbi ukuba unokuphefumla nzima, ukubila, isicaphucaphu, igxalaba okanye iintlungu zomhlathi, fumana uncedo olungxamisekileyo. Ezi zisenokuba ziimpawu zokuhlaselwa yintliziyo kungekhona nje uxinezeleko.

Ingqondo yesikhova endaweni yoko

Injongo asikokuba ngamaxhoba “engqondo yecilikishe” kodwa kukusebenzisa “ubuchopho besikhova” sethu. Enye indlela yokuthetha oku kukusebenzisa ingqondo yethu iphela njengoko sihlangabezana neengxaki zobomi.

Awunakukhathalela abanye ngaphandle kokuba uzikhathalele. Oku kuthetha ukuthatha ikhefu, uzinike ixesha kunye nendawo yokucwangcisa oko uzivayo, ukwenza umthambo, ukutya kakuhle (ungagxininisi ngokutya), ukulala ngokwaneleyo, ukufumana ukukhanya kwelanga, ukuhlala u-hydrated, kunye nokunciphisa ukusela kwakho iziselo ezine-caffeine kunye nokunciphisa ukutya okutyayo. utywala. Kuphephe ukusebenzisa izinto ezingekho mthethweni.

Ziqhelanise neendlela zokuphumla njengokuphefumla nzulu, i-yoga, i-tai chi, okanye i-massage

Ukudlula engxakini ayilogqatso kodwa lugqatso lomgama. Yiba nengqiqo malunga nale meko, zibambe, kwaye uqaphele kwaye wamkele into onokukwazi ukuyilawula. Xa uziva uxinezelekile, musa ukukubetha ngoyaba oko. Yehlisa isantya. Yithi hayi xa ufuna njalo. Akukho mntu ukhuselekile kwezi mvakalelo. Gcina uburharha.

Nokuba ngexesha lokuhamba ngokwasemzimbeni, udinga unxibelelwano lwentlalo. Khangela rhoqo kunye nabo ubathandayo. Chitha ixesha kunye nosapho kunye nabahlobo. Nxibelelana ngokucacileyo, buza ukuba baqhuba njani, kwaye unyaniseke malunga nendlela oqhuba ngayo. Ukuba ufuna uncedo, musa ukuba nebhongo kakhulu ukuba ulucele, nokuba lunjalo iingcebiso zobungcali.

Into ojolise kuyo ichaphazela indlela ovakalelwa ngayo. Ngoko, fumana okulungileyo. Kwanomsebenzi olula wokwenza uluhlu lokubulela, ukubhala phantsi izinto ezintathu ezihamba kakuhle suku ngalunye. Esi senzo silula sibonakaliswe ukunciphisa ukuxhalaba kunye nokudakumba, okuhlala kuhamba noxinzelelo.

Jolisa kwi Fumana iindlela ezisebenzayo zokulawula uxinzelelo lwakho. Iindlela ezingasebenziyo zokulawula uxinzelelo-njengokubukela umabonwakude, ukusefa i-intanethi okanye ukudlala imidlalo yevidiyo-kunokubonakala kuphumle, kodwa kunokonyusa uxinzelelo lwakho ekuhambeni kwexesha.

 

UMICHAEL G. KAVAN, PhD; GARY N. ELSASSER, I-PharmD; kunye no-EUGENE J. BARONE, MD, iCreighton University School of Medicine, e-Omaha, eNebraska Ugqirha uFama. 2012 Oct 1;86(7):643-649.

Ukuthelekiswa kweendlela ezimbini zokulinganisa uxinzelelo: iingxaki zemihla ngemihla kunye nokunyusa ngokubhekiselele kwiziganeko ezinkulu zobomi. 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. I-COVID-19: impilo kagqirha ngexesha lobhubhane AFP. Nge-7 ka-Epreli 2020.