Ngaba ucinga ukuba ukudakumba kukuziva nje usizi, ukuziva ubuthathaka, okanye ukudinwa? Nangona abantu abaninzi kuluntu lwethu becinga njalo, inyani inzulu kakhulu kunoko. Ukudakumba yimeko echaphazela ingqondo yakho, umzimba wakho, ingakumbi ingqondo yakho. Njengesifo seswekile okanye uxinzelelo lwegazi oluphezulu. Kuchaphazela ngokuthe ngqo indlela ocinga ngayo, oziphatha ngayo, noziva ngayo. Ngoko ke namhlanje, masithethe ngento eyenzayo ngokwenene ukudakumba kwingqondo yakho.
Ngaba ukudakumba kuyayitshintsha isayizi yobuchopho?
Oku kusenokubonakala kumangalisa kancinci, kodwa uphando lufumanise ukuba ezinye iindawo zobuchopho babantu abanesifo sokudakumba ziyancipha okanye zibe ncinci. Ngokukodwa, umthamo we-grey matter (GMV) kwezi ndawo uyancipha. Ngamafutshane, i-grey matter sisicwili esisebuchotsheni esiqulethe inani elikhulu leeseli zobuchopho. Ezi ziindawo ezibalulekileyo ekucingeni kwethu, kwinkumbulo, nasekusebenzeni ngokweemvakalelo.
Olu lahleko lwe-grey matter volume (GMV) luqheleke kakhulu kwiimeko zokudakumba ezineempawu ezihlala ixesha elide, eziphindaphindayo, neziqatha.
Ngoku makhe sibone ukuba zeziphi iindawo zobuchopho ezichaphazeleka kakhulu lolu xinzelelo.
| Inxalenye yengqondo echaphazelekileyo | Umsebenzi kunye nesiphumo sayo |
|---|---|
| IHippocampus | Le yinxalenye yengqondo ebaluleke kakhulu ekufundeni nasekukhumbuleni. Ikwaqhagamshelwe kwezinye iindawo zengqondo ezilawula iimvakalelo. Le nxalenye inovelwano kakhulu kwiihomoni zoxinzelelo. Ke ngoko, kunokwenzeka ukuba yonakale xa uxinezelekile. |
| I-Prefrontal Cortex | Le ndawo inceda kwizinto ezifana nokucinga kwethu okusemgangathweni ophezulu, ukucwangcisa, kunye nokwenza izigqibo. Ukuncipha kweli candelo ngenxa yokudakumba kunokwenza buthathaka ezi zakhono. |
| I-Thalamus, i-Caudate Nucleus, kunye ne-Insula | Kukho ubungqina bokuba ezi ndawo ziyancipha ngobukhulu ngenxa yokudakumba. Ezi zibandakanyeka ekucubunguleni iimvakalelo zethu, iintshukumo kunye neemvakalelo zethu. |
| I-Amygdala | Oku kufana "neziko loloyiko" lobuchopho bethu. Iziphumo zophando zixubene kancinci malunga nokuba kwenzeka ntoni kule nxalenye. Ezinye izifundo zithi iyancipha. Kodwa ezinye izifundo zibonisa ukuba uxinzelelo kunye nokudakumba kunokunyusa ubungakanani bezinto ezingwevu kule nxalenye. |
Kwenzeka ntoni ngenxa yezi nguqu?
Xa ezi ndawo zengqondo zingasebenzi kakuhle, ungafumana izinto ezifana nezi:
- Iingxaki zenkumbulo: Zihlala zilibale izinto, njengokuba izitshixo zikuphi, okanye zikhumbula imisebenzi ekufuneka yenziwe.
- Ubunzima bokucinga ngokucacileyo: Ukungakwazi ukugxila, ukudideka, kwaye kunzima ukwenza izigqibo.
- Ukuhlala uziva unetyala okanye ungenathemba: Ukuziva ngathi unetyala kuyo yonke into, uzive ungenathemba ngekamva.
- Akukho sizathu: Ngoku akukho mdla okanye sizathu sokwenza izinto obukade uzonwabela.
- Utshintsho kwindlela yokulala kunye neendlela zokutya: nokuba ulele kakhulu okanye ungalali kwaphela. Kwakhona, ukungabi namdla wokutya okanye ukutya kakhulu.
- Ukuxhalaba Okuqhelekileyo: Ukuziva usoyika kwaye ungakhululekanga ngaphandle kwesizathu.
Masifunde nangokudumba okwenzeka ngaphakathi engqondweni.
Kukho unxibelelwano oluqinileyo phakathi koxinzelelo kunye nokudumba kwengqondo. Khawuthelekelele ukuba ubunokufumana isilonda emzimbeni wakho size sibe bomvu size sidumbe, akunjalo? Yiloo nto siyibiza ngokuba kukudumba, inkqubo eyenzeka engqondweni. Iingcali azikaqiniseki ncam ukuba ukudakumba kubangela ukudumba, okanye ukuba ukudumba kubangela ukudakumba. Kodwa kukho into enye ecacileyo.
Amanqanaba eeproteni ze-translocator, ikhemikhali ebandakanyeka ekudumbeni, aphakanyisiwe kwiingqondo zabantu abaye baba nesiganeko esikhulu sokudakumba. Uphando lubonise ukuba la manqanaba aphezulu nangakumbi kubantu abaye banesifo sokudakumba esinganyangwanga kangangeminyaka eli-10 nangaphezulu.
Ukudumba okungalawulekiyo engqondweni kunokukhokelela kwizinto ezifana nezi:
- Ukonakala kweeseli zengqondo okanye ukufa kwazo.
- Ukuyeka ukwakheka kweeseli ezintsha zobuchopho.
- Iingxaki zokucinga.
- Ukwanda kwezinga lokwaluphala kwengqondo.
Ngaba ezi nguqu zihlala zihleli? Ngaba zinokuguqulwa?
Lo ngumbuzo omkhulu abantu abaninzi abanawo. "Ngaba olu tshintsho luya kuhlala luhleli?" Izazinzulu zisazama ukufumana impendulo echanekileyo kulo mbuzo. Kodwa kukho iindaba ezimnandi.
Ukudakumba okungapheliyo kunokubangela umonakalo wexesha elide, ingakumbi kwi-hippocampus. Kusenokuba yingakho ukudakumba kunzima kangaka ukunyanga kwabanye abantu.
Kodwa, okona kubaluleke kakhulu, ngonyango olufanelekileyo, ezinye zezi nguqu zengqondo zinokuguqulwa okanye zithintelwe.
Jonga ukuba uphando luthini malunga nonyango oluphambili olusetyenziswayo ngoku:
1. Amayeza okudakumba: La mayeza asebenza ngokulinganisela umsebenzi weekhemikhali (ii-neurotransmitters) engqondweni yakho ezilawula uxinzelelo kunye neemvakalelo. Kukho ubungqina bokuba la mayeza anceda ingqondo ukuba yenze unxibelelwano olutsha lweeseli kwaye anciphise ukudumba kwengqondo.
2. Unyango Lokuziphatha Okucingayo (CBT): Olu lunyango olungelulo olusebenzisa iziyobisi, olusekelwe kwintetho olukunceda ukuchonga nokutshintsha iipatheni zakho zokucinga ezingalunganga kunye nokuziphatha. Iingcali zikholelwa ukuba i-CBT ikhuthaza i-neuroplasticity, oku kukwazi kwengqondo yakho ukuzitshintsha nokwenza unxibelelwano olutsha nolusempilweni.
Ungalufumana njani uncedo?
Ukuba ucinga ukuba uneempawu zokudakumba, nceda ungazigcini wedwa, uze uhlupheke wedwa. Into yokuqala neyona ibalulekileyo ekufuneka uyenze kukubona ugqirha othembekileyo uze uthethe ngako.
Ugqirha wakho uza kuqala ajonge ukuba kukho ezinye izizathu zomzimba ezibangela iimpawu zakho. Emva koko uza kucebisa unyango olufanelekileyo kuwe. Kusenokufuneka wenze enye okanye ezingaphezulu kwezi zilandelayo:
- Ukuthetha nengcali yezempilo yengqondo (Thetha ngonyango / Ingcebiso)
- Ukuthatha amayeza okudakumba
- Ukuzilolonga
- Ukucamngca
- Ukuqhela ukutya okunempilo
- Unyango lokuvuselela ubuchopho
Okokugqibela, into ebalulekileyo: Iingcinga zokuzibulala luphawu olubi kakhulu nolunzima lokudakumba. Ukuba wena okanye umntu omaziyo uneengcinga zokuzenzakalisa, nceda ungabi wedwa. Fumana uncedo ngoko nangoko. Ungatsalela umnxeba kwinombolo ethi 'CCCline', efumaneka iiyure ezingama-24 ngosuku, ngasese, ku-1333. Okanye ungaqhagamshelana nombutho ofana 'neSumithrayo'. Ukucela uncedo luphawu lwamandla, hayi ubuthathaka.
Umyalezo Wokuya Ekhaya
- Ukudakumba akusiyo nje "imvakalelo ebuhlungu." Sisifo sokwenyani esichaphazela ingqondo ngokwasemzimbeni.
- Oku kunokunciphisa ubukhulu beendawo ezibalulekileyo zobuchopho ezilawula inkumbulo, ukucinga, kunye neemvakalelo, kwaye kubangele ukudumba kobuchopho.
- Olu tshintsho lobuchopho lubangela iimpawu ezifana nokulahlekelwa yinkumbulo, ukungakwazi ukucinga kakuhle, kunye nokuphelelwa ngumdla.
- Iindaba ezimnandi zezokuba ngonyango olufanelekileyo (amayeza kunye nonyango), uninzi lwezi nguqu zinobungozi lunokutshintshwa okanye luthintelwe.
- Ukuba ufumana iimpawu zokudakumba, eyona nto ilungileyo onokuyenza kukubona ugqirha ngokukhawuleza kwaye ufumane ingcebiso. Musa ukubandezeleka wedwa, fumana uncedo.
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