Kungani Abanye Abantu Bekhuthazeka Kakhulu Kunabanye (Nendlela Yokwandisa Idrayivu Yakho Yokuzivocavoca)

-Delile

• Okokuqala, thola ukuthi inhliziyo yakho ilele kuphi
• Okulandelayo, yeqa okulindelwe
• Ekugcineni, phendukisa izingqinamba
• Ama-Boosters ashukumisayo asheshayo
• Buyekeza kwe-

Ukugqugquzeleka, lawo mandla angaqondakaliyo abalulekile ekufinyeleleni izinjongo zakho, kungaba nzima ngendlela ekhungathekisayo lapho nje uwadinga kakhulu. Uzama kanzima ngangokunokwenzeka ukukubiza, futhi. . . lutho. Kodwa abacwaningi bagcine beyiphulile ikhodi yokukhuthaza futhi bakhombe amathuluzi azokusiza ukuyikhulula.

Ukugqugquzela kulawulwa yingxenye yobuchopho eyaziwa njenge-nucleus accumbens, ngokusho kwezifundo zakamuva. Lesi sifunda esincane, kanye nama-neurotransmitter ahlunga angene ngaphakathi nangaphandle kwawo, athonya ngokuqinile ukuthi wenza izinto ezifana nokuya ejimini noma cha, udle okunempilo, noma wehlise isisindo, kusho ochwepheshe. I-neurotransmitter esemqoka kule nqubo yi-dopamine. Lapho ikhishwa kuma-nucleus accumbens, i-dopamine ivusa ugqozi ukuze unconyelwe ukwenza noma yini edingekayo ukufeza inhloso, noma ngabe yiziphi izingqinamba ezimi endleleni yakho, kusho uJohn Salamone, Ph.D., oyinhloko ye-Behavioral I-Neuroscience Division e-University of Connecticut. "I-Dopamine isiza ukuvimba lokho ososayensi abakubiza ngokuthi ibanga ngokwengqondo," kuchaza uSalamone. "Ithi uhleli ekhaya kusofa wakho ugqoke izingubo zokulala, ucabanga ukuthi kufanele uvivinye umzimba, isibonelo. IDopamine yiyo eyenza ukwazi ukuthatha isinqumo sokusebenza."

Ososayensi nabo bathole okubalulekile mayelana nezici ezingokomzwelo zokugqugquzela, ezibaluleke ngokufanayo nezimo zamahomoni, kusho uPeter Gröpel, Ph.D., usihlalo wesayensi yezengqondo yezemidlalo eTechnical University of Munich. Ucwaningo lwakhe lubonisa ukuthi esinye sezibikezelo eziqine kakhulu zokuthi uzowufinyelela yini umgomo "izisusa zakho ezisobala" -izinto ezijabulisa kakhulu futhi ezizuzisa kuwe kangangokuthi zikushayela ngokungazi ukuziphatha kwakho.

Izisusa ezintathu ezisobala kakhulu amandla, ukuzibandakanya, kanye nokufeza, kusho uHugo Kehr, Ph.D., oyilungu leqembu labacwaningi bakaGröpel. Ngamunye wethu uqhutshwa yibo bobathathu ngokwezinga elithile, kodwa abantu abaningi bahlonza oyedwa ngaphezu kwabanye. Labo abashukunyiswa ngamandla bathola ukwaneliseka ngokuba sezikhundleni zobuholi; abantu abaqhutshwa ukuzibandakanya bazizwa bejabule kakhulu ukuba nabangane nomndeni; futhi labo abashukunyiswa yimpumelelo bathokozela ukuncintisana kanye nokunqoba izinselelo.

Izisusa zakho ezisobala yizo ezikuphoqa ukuthi uqedele umgomo, noma ngabe kunzima, kusho uKehr. "Uma ungazisebenzisi, intuthuko yakho izohamba kancane noma ungahle ungafinyeleli emgomweni nhlobo; noma ngabe uyisebenzisa, ngeke uzizwe uphumelele noma ujabule ngakho," kuchaza yena. Ngokwesibonelo, cabanga ukuthi unezinhlelo zokuhlangana nomngane ejimini ngesikhathi sakho sasemini. Uma ungumuntu ofuna ukuzibandakanya, uzoba nesikhathi esilula ukufika lapho ngoba uyazi ukuthi ukuzihlalela ndawonye kuzozizwa kukuhle. Uma uqhutshwa amandla noma impumelelo, noma kunjalo, ithuba lokuhlangana nabantu cishe ngeke libe nokudonsa okufanayo, futhi ungase ube nesikhathi esinzima kakhulu sokuzikhipha kude nedeski lakho.

Ukuze usebenzise amandla eqiniso okugqugquzela, ochwepheshe bathi, udinga ukungena kuzo zombili izakhi zomzimba nezengqondo. Lezi zindlela ezisekelwa yisayensi zizokusiza wenze lokho kanye.

Okokuqala, thola ukuthi inhliziyo yakho ilele kuphi

Amandla, inhlangano, noma impumelelo? Ungacabanga ukuthi uyazi ukuthi ikuphi okukhuluma kakhulu kuwe, kepha uKehr uthi kuyinkimbinkimbi kakhulu kunokuqagela okufundile. Uyachaza: "Imicabango yakho nemibono yakho ayinikeli umhlahlandlela omuhle walokho okukhuthaza ukuziphatha kwakho." "Banengqondo kakhulu. Ukuze uqonde kahle izinhloso zakho, kufanele uhambisane nemizwa yakho."

Ukubona ngeso lengqondo kuyindlela engcono kakhulu yokwenza lokhu. "Cabanga ngesimo lapho ugxile khona, njengalapho wenza isethulo," kusikisela u-Kehr. Gxila emininingwaneni-lokho okugqokayo, ukuthi igumbi libukeka kanjani, nokuthi bangaki abantu abalapho.

Bese uzibuze ukuthi uzizwa kanjani. "Uma unesimo esihle ngokomzwelo ngalesi simo-uzizwa unamandla futhi uzethembile, yisho-lokho kukhombisa ukuthi uqhutshwa ngamandla," kuchaza uKehr. Uma uzizwa ukhathazekile noma ungathathi hlangothi, ugqugquzelwa ukusebenzelana noma impumelelo. Ukunquma ukuthi ngabe uthambekele ekufinyeleleni empumelelweni, zicabange uthatha isigaba esinzima sokuzivocavoca noma usebenza kanzima ukuhlangabezana nomnqamulajuqu womzuzu wokugcina. Ingabe lokho kukwenza uzizwe unamandla? Uma kungenjalo, zibone ngeso lengqondo uhlangana nabantu abasha ephathini noma emcimbini wokuxhumana ukuze uthole ukuthi esikhundleni salokho uyakhuthazwa yini.

Lapho usukwazi ukuthi yini ekuqhubayo, cabanga ngezindlela zokusebenzisa leyo mfanelo ukukusiza ufinyelele izinhloso zakho. Uma ufuna ukunciphisa amaswidi futhi isisusa sakho esiphelele siwukuhlangana, isibonelo, cela umngani ukuthi akujoyine ku-detox kashukela. Uma ukhomba ngamandla, qala iqembu "elingenashukela" endaweni yokulandela ngomphakathi ukudla njenge-MyFitnessPal.com, futhi uzenze umholi weqembu. Futhi uma uqhutshwa impumelelo, ziphonsele inselelo ukuthi uhambe inani elithile lezinsuku ngaphandle koswidi. Uma usufinyelele lowo mgomo, zama ukwephula irekhodi lakho. (I-Psst ... Nakhu ukuthi unganciphisa kanjani ushukela.)

Ukusebenzisa izisusa zakho ezisobala ngale ndlela kwenza uhambo luzizwe lufanelekile, ucwaningo lukhombisa. Futhi ngenxa yalokho, uzoba sethubeni lokunamathela kukho.

Okulandelayo, yeqa okulindelwe

I-Dopamine, i-neurotransmitter yobuchopho bakho, ama-spikes noma nini lapho okuthile kuhamba kangcono kunalokho obekulindele noma uthola umklomelo ongalindelekile, kusho uMichael T. Treadway, Ph.D., uprofesa osizayo eMnyangweni Wezengqondo e-Emory University. "Lapho okuthile kuzizwa kungcono kunalokho obekulindelwe, i-dopamine ithumela isignali ebuchosheni bakho ethi, 'Udinga ukuthola ukuthi ungakwenza kanjani futhi," kuchaza uTreadway.

Ake sithi uya ekilasini lakho lokuqala le-Spinning bese uthola ukuqeqeshwa okukhulu kakhulu kweposi owake wakuthola. Ngokwemvelo ubungaba nengqondo yokuphinde uhambe. Lokho kuyi-dopamine emsebenzini; itshela ubuchopho bakho ukuthi bunake ukuze ukwazi ukujabulela ukusebenza okuphindwayo.

Inkinga ukuthi, ujwayela lowo muzwa omuhle ngokushesha, kusho uTreadway. Ngemuva kwezikhathi ezimbalwa, uzolindela ukushesha kwe-adrenaline. Izinga lakho le-dopamine ngeke lisaba ne-spike ephezulu kakhulu ekuphenduleni, futhi uzozizwa ungajabule kancane njalo lapho ucabanga ngokubuyela emuva esihlalweni.

Ukuze uhlale ukhuthazekile ngaleso sikhathi, kwesinye isikhathi kufanele uzinyusele izinga, kusho uRobb Rutledge, Ph.D., ongumlingani omkhulu kwezocwaningo eMaxPlanck Center for Computational Psychiatry and Aging Research e-University College London. Ngakho-ke thuthukisa ukumelana kwebhayisikili lakho ekilasini elilandelayo lokuphotha noma bhukha iseshini nomfundisi oqinile. Shintsha isimiso sakho uma ukujima kwakho kuba lula.Ngaleyo ndlela, uzoqinisekiswa ukuthi uzogcina ugqozi lwakho luphezulu.

Ekugcineni, phendukisa izingqinamba

"Uzohamba ngomkhondo ngesinye isikhathi-wonke umuntu uyakwenza. Kepha lokho kunganikeza imininingwane ebalulekile yokuthi ungakushintsha kanjani okwenzayo ukuze uphumelele ngokuzayo," kusho uSona Dimidjian, Ph.D., uprofesa ohlobene wezengqondo kanye ne-neuroscience e-University of Colorado, eBoulder.

Uma isonto elinengcindezi emsebenzini liphazamisa izinhlelo zakho zokuya ejimini, kunokuba uzishaye, uDimidjian uncoma ukuthi uzame indlela ye-TRAC. "Zibuze: Bekuyini inhlamvu? Ithini impendulo yami? Futhi waba yini umphumela?" uthi. Ngakho-ke mhlawumbe iviki lokusebenza elihlanyelwe (i-trigger) ngabe uqonde ngqo kusofa wakho, ingilazi yewayini esandleni, lapho ufika ekhaya (impendulo), okushiye uzizwa ukhukhumele futhi uvilapha (umphumela).

Bese unquma ukuthi yini ongayenza ngendlela ehlukile ngesikhathi esizayo, kusikisela u-Dimidjian. Uma inqubo yakho yokuzivocavoca ihamba eceleni kwendlela uma ucindezelekile, zilungiselele amasonto amatasa. Vuma ukuthi ungase uzizwe ufuna ukweqa ukujima kwakho, kodwa zikhumbuze ukuthi uzizwe ukhathele kangakanani ngesikhathi sokugcina wenza lokho, futhi ufunge ukuthi uzokwenza okungenani i-DVD yokuzivocavoca yemizuzu engu-20 uma ungakwazi ukuya ejimini. Ukuthola ukuthi ungavimbela kanjani ukwehluleka kuqinisa ugqozi futhi kukusondeze kakhulu ekufinyeleleni inhloso yakho.

Ama-Boosters ashukumisayo asheshayo

Izindlela ezintathu zokuthola ukushaya okusheshayo.

phuzaJava: "I-caffeine ikhulisa umphumela we-dopamine, ngokushesha ikhiphe amandla akho bese ushayela," kusho isazi sezinzwa uJohn Salamone, Ph.D. (Sinezindlela ezi-10 zokudala zokuthokozela ikhofi.)

Zama umthetho wemizuzu emibili: Ingxenye enzima kakhulu kunoma yimuphi umsebenzi ukuwuqala. Ukwedlula i-hump yokuqala, uJames Clear, umbhali we Shintsha Imikhuba Yakho, isikisela ukuzibophezela kuyo imizuzu emibili nje kuphela. Ufuna ukukwenza ejimini kaningi? Khipha izingubo ezinhle zokujima. Uzama ukuhlanza indlela odla ngayo? Bheka izindlela zokupheka ezinempilo. Umfutho owuthola ngokwenza leyo nto eyodwa elula uzokuyisa phambili.

Ukubambezeleka, ungaphiki: Zitshele ukuthi uzolidla lelo khekhe kamuva. Isifundo ku Ijenali Yobuntu Nenhlalakahle Yengqondo uthole ukuthi le ndlela isusa isilingo okwamanje. Uzokhohlwa ngekhekhe noma ulahlekelwe ukulangazelela kwakho, futhi "ngokuhamba kwesikhathi" ngeke kuze kufike.

Buyekeza kwe-