Ucabanga ukuthi ukucindezeleka kumane nje kuwumuzwa wokudabuka, umuzwa wobuthakathaka, noma isithukuthezi? Nakuba abantu abaningi emphakathini wethu becabanga kanjalo, iqiniso lijule kakhulu kunalokho. Ukucindezeleka yisimo esithinta ngempela ingqondo yakho, umzimba wakho, futhi ikakhulukazi ubuchopho bakho. Njengesifo sikashukela noma umfutho wegazi ophakeme. Kuthinta ngqo indlela ocabanga ngayo, oziphatha ngayo, nozizwa ngayo. Ngakho-ke namuhla, ake sixoxe ngalokho ukucindezeleka okukwenzayo ngempela ebuchosheni bakho.
Ingabe ukucindezeleka kuyawushintsha usayizi wobuchopho?
Lokhu kungase kubonakale kumangalisa kancane, kodwa ucwaningo luthole ukuthi ezinye izingxenye zobuchopho babantu abanesifo sokucindezeleka empeleni ziyancipha, noma ziba zincane. Ngokukhethekile, ivolumu yezinto ezimpunga (i-GMV) kulezi zingxenye iyancipha. Kalula nje, izinto ezimpunga ziyizicubu ebuchosheni eziqukethe inani elikhulu lamangqamuzana obuchopho. Lezi yizindawo ezibalulekile ekucabangeni kwethu, ekukhumbuleni nasekucutshungulweni kwemizwelo.
Lokhu kulahlekelwa yi-grey matter volume (GMV) kuvame kakhulu ezimweni zokucindezeleka ezinezimpawu ezihlala isikhathi eside, eziphindaphindayo nezinzima.
Manje ake sibone ukuthi yiziphi izingxenye zobuchopho ezithinteka kakhulu yilokhu kucindezeleka.
| Ingxenye yobuchopho ethintekile | Umsebenzi kanye nomphumela wayo |
|---|---|
| I-Hippocampus | Lena yingxenye yobuchopho ebaluleke kakhulu ekufundeni nasekukhumbuleni. Iphinde ixhunywe nezinye izingxenye zobuchopho ezilawula imizwa. Le ngxenye izwa kakhulu kuma-hormone okucindezeleka. Ngakho-ke, kungenzeka kakhulu ukuthi yonakale esimweni sokucindezeleka. |
| I-Prefrontal Cortex | Le ndawo iyasiza ezintweni ezifana nokucabanga kwethu kwezinga eliphezulu, ukuhlela, kanye nokwenza izinqumo. Ukuncipha kule ndawo ngenxa yokucindezeleka kungenza buthaka la makhono. |
| I-Thalamus, i-Caudate Nucleus, kanye ne-Insula | Kunobufakazi bokuthi ukucindezeleka kuyanciphisa nalezi zindawo. Lokhu kuhilelekile ekucubunguleni imizwa yethu, ukunyakaza, kanye nemizwa. |
| I-Amygdala | Lokhu kufana "nesikhungo sokwesaba" sobuchopho bethu. Imiphumela yocwaningo ixubene kancane ngokuthi kwenzekani kule ngxenye. Ezinye izifundo zithi iyancipha. Kodwa ezinye izifundo zibonisa ukuthi ukucindezeleka nokucindezeleka empeleni kungandisa inani lezinto ezimpunga kule ngxenye. |
Kwenzekani ngenxa yalezi zinguquko?
Uma lezi zingxenye zobuchopho zingasebenzi kahle, ungase uhlangabezane nezinto ezifana nalezi:
- Izinkinga zenkumbulo: Ngokuvamile ukukhohlwa izinto, njengokuthi izihluthulelo zazikuphi, noma ukukhumbula imisebenzi okwakudingeka yenziwe.
- Ubunzima bokucabanga ngokucacile: Ukungakwazi ukugxila, ukudideka, futhi kunzima ukwenza izinqumo.
- Ukuzizwa unecala noma ungenathemba njalo: Ukuzizwa sengathi unecala ngakho konke, uzizwa ungenathemba ngekusasa.
- Akukho sikhuthazo: Manje akusekho sithakazelo noma sikhuthazo sokwenza izinto owawuzijabulela.
- Izinguquko ekulaleni nasekudleni: kungaba ukulala kakhulu noma ukungalali nhlobo. Futhi ukulahlekelwa yisifiso sokudla noma ukudla ngokweqile.
- Ukukhathazeka Okuvamile: Ukuzizwa wesaba futhi ungakhululekile ngaphandle kwesizathu.
Ake sifunde nangokuvuvukala okwenzeka ngaphakathi ebuchosheni.
Kukhona ukuxhumana okuqinile phakathi kokucindezeleka nokuvuvukala kobuchopho. Cabanga nje uma ungasikwa endaweni ethile emzimbeni wakho bese kuba bomvu futhi kuvuvuke, akunjalo? Yilokho esikubiza ngokuthi ukuvuvukala, okuyinqubo eyenzeka ebuchosheni. Ochwepheshe abakaqiniseki kahle ukuthi ukucindezeleka kubangela ukuvuvukala, noma ukuthi ukuvuvukala kubangela ukucindezeleka. Kodwa into eyodwa icacile.
Amazinga amaprotheni e-translocator, ikhemikhali ehilelekile ekuvuvukeni, aphakeme ebuchosheni babantu abaye baba nesigameko esikhulu sokucindezeleka. Ucwaningo lukhombisile ukuthi la mazinga aphezulu nakakhulu kubantu abaye baba nokucindezeleka okungalashwa iminyaka eyi-10 noma ngaphezulu.
Ukuvuvukala okungalawulwa ebuchosheni kungaholela ezintweni ezifana nalezi:
- Ukulimala kwamangqamuzana obuchopho noma ukufa kwawo.
- Ukuvimba ukwakheka kwamangqamuzana amasha obuchopho.
- Izinkinga zokucabanga.
- Izinga lokuguga kobuchopho elikhulayo.
Ingabe lezi zinguquko zihlala njalo? Zingaguqulwa?
Lona umbuzo omkhulu kunayo yonke abantu abaningi abanawo. "Ingabe lezi zinguquko zizohlala phakade?" Ososayensi basazama ukuthola impendulo eqondile yalo mbuzo. Kodwa kunezindaba ezinhle.
Ukucindezeleka okuqhubekayo kungabangela umonakalo wesikhathi eside, ikakhulukazi ku-hippocampus. Lokhu kungaba yingakho ukucindezeleka kunzima kangaka ukukwelapha kwabanye abantu.
Kodwa, okubaluleke kakhulu, ngokwelashwa okufanele, ezinye zalezi zinguquko zobuchopho zingaguqulwa noma zivinjelwe.
Bheka ukuthi ucwaningo luthini mayelana nezindlela ezimbili zokwelapha ezisetshenziswayo njengamanje:
1. Ama-antidepressant: Le mithi isebenza ngokulinganisela umsebenzi wamakhemikhali (ama-neurotransmitter) ebuchosheni bakho alawula ukucindezeleka nemizwa. Kunobufakazi bokuthi le mithi isiza ubuchopho ukwakha ukuxhumana okusha kwamaseli futhi inciphise ukuvuvukala kobuchopho.
2. Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): Lokhu kuyindlela yokwelapha engasebenzisi izidakamizwa, esekelwe enkulumweni ekusiza ukuthi ubone futhi ushintshe amaphethini akho okucabanga kanye nokuziphatha okungekuhle. Ochwepheshe bakholelwa ukuthi i-CBT ikhuthaza i-neuroplasticity, okuyikhono lobuchopho bakho lokuzishintsha futhi bakhe ukuxhumana okusha nokunempilo.
Ungaluthola kanjani usizo?
Uma ucabanga ukuthi unezimpawu zokucindezeleka, sicela ungazigcini kuwe bese uhlupheka wedwa. Into yokuqala nebaluleke kakhulu okufanele uyenze ukubona udokotela omethembayo bese ukhuluma ngakho.
Udokotela wakho uzoqala ahlole ukuze abone ukuthi zikhona yini ezinye izimbangela zomzimba zezimpawu zakho. Ngemuva kwalokho uzoncoma ukwelashwa okufanele kakhulu kuwe. Kungadingeka wenze okukodwa noma ngaphezulu kwalokhu okulandelayo:
- Ukukhuluma nochwepheshe wezempilo yengqondo (Ukwelashwa ngengxoxo / Ukwelulekwa)
- Ukuthatha imithi yokucindezeleka
- Ukuzivocavoca umzimba
- Ukuzindla
- Ukujwayela ukudla okunempilo
- Izindlela zokwelapha zokuvuselela ubuchopho
Okokugcina, into ebalulekile: Imicabango yokuzibulala iyisibonakaliso esibi kakhulu nesinzima sokucindezeleka. Uma wena noma othile omaziyo enemicabango yokuzilimaza, sicela ungabi wedwa. Thola usizo ngokushesha. Ungashayela inombolo ethi 'CCCline', etholakala amahora angama-24 ngosuku, ngasese, ku-1333. Noma ungaxhumana nenhlangano efana ne-'Sumithrayo'. Ukucela usizo kuwuphawu lwamandla, hhayi ubuthakathaka.
Umlayezo Wokuya Nawe Ekhaya
- Ukucindezeleka akuyona nje "umuzwa wokudabuka." Kuyisifo sangempela esithinta ubuchopho ngokomzimba.
- Lokhu kunganciphisa ubukhulu bezingxenye ezibalulekile zobuchopho ezilawula inkumbulo, ukucabanga, kanye nemizwa, futhi kubangele ukuvuvukala kobuchopho.
- Lezi zinguquko zobuchopho zibangela izimpawu ezifana nokulahlekelwa yinkumbulo, ukungakwazi ukucabanga kahle, kanye nokulahlekelwa isithakazelo.
- Izindaba ezinhle kakhulu ukuthi ngokwelashwa okufanele (imithi kanye nokwelashwa), eziningi zalezi zinguquko eziyingozi zingaguqulwa noma zivinjelwe.
- Uma ubhekene nezimpawu zokucindezeleka, into engcono kakhulu ongayenza ukubonana nodokotela ngokushesha okukhulu bese uthola iseluleko. Ungahlupheki wedwa, thola usizo.
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