Okuqukethwe
Ungakuqeda Kanjani Ukudangala Kuzeluleko Zokuwa, Ukubukeza AmaHormone Wenjabulo
U-Okthoba usevele usegcekeni. Hola isibhakabhaka ngaphezulu, ingcindezi esemsebenzini, isimo sezulu esibi kakhulu ... Yima! Ayikho i-blues yasekwindla! Usuku lwabesifazane lukhuluma ngokuthi ungajabula kanjani futhi unike abanye amandla.
Ungajabula kanjani? Izazi zefilosofi nababhali kudala bawucabanga lo mbuzo, kepha, ngokumangazayo, ososayensi bawuphendulile.
Ingqondo yomuntu ikhiqiza ama-hormone entokozo amane - i-serotonin, i-dopamine, i-oxytocin ne-endorphin - futhi siyakwazi ukukhuthaza ukuhlanganiswa kwawo. Ungakwenza kanjani lokhu, funda indatshana yethu elungiselelwe ngesisekelo sencwadi kaprofesa wase-University of California Loretta Graziano Breuning "Hormones of Happiness" (indlu yokushicilela INKOLEKO).
Ukubeka izinhloso ekufuneni i-dopamine
Onke amahomoni enjabulo akhiqizwa ngesizathu. Eqinisweni, yibo abasiza okhokho bethu ukuba baphile. Isibonelo, ubuchopho benkawu buqala ukuhlanganisa i-dopamine lapho ibona ubhanana ongabamba wona. Isilwane nakanjani sizofuna ukuphinda isipiliyoni futhi siphinde sizwe umuzwa wenjabulo, ngakho-ke sizoqhubeka nokufuna izithelo ezimnandi.
Sinezinga elikhulu le-dopamine lapho sithola lokho esikudingayo (thola okutholakele, unikeze iphrojekthi, uqedele inoveli, njll.). Kepha le hormone yehlisiwe ngokushesha. Uma uwina i-Oscar, khona-ke emahoreni ambalwa ngeke usazizwa ujabule ngokungenamkhawulo.
Manje ngitshele, uvame kangaki ukufeza okuthile okubalulekile? Uma ufana nabantu abaningi, akunamathuba okuthi uthokozele impumelelo yakho nsuku zonke. Kodwa-ke, le yimfihlo yangempela yenjabulo ye-dopamine. Udinga nje ukufunda ukubheka imithwalo yakho yemfanelo ngenye indlela.
Phawula ngisho nezinyathelo ezincane kakhulu ezibheke emgomweni wakho. Uma ubhale phansi imibono embalwa nje yephrojekthi yesikhathi esizayo namuhla, ngekhanda imidanso embalwa ofuna ukuyifunda, noma uqale ukuhlanza igalaji eliminyene, zidumise ngalokho. Ngempela, kusuka kuzenzo ezingasho lutho, impumelelo iyazalwa. Ngokugubha ukunqoba okuncane, ungadala ukushesha kwakho kwe-dopamine kaningi.
Ukuhleka nezemidlalo njengemithombo yama-endorphin
I-Endorphin isiza ukuqeda izinhlungu nenjabulo. Ngenxa yakhe, isilwane esilimele sisakwazi ukuphunyuka ezandleni zomzingeli olambile bese sibaleka.
Vele, asikho isidingo sokuzilimaza ukuze uthole injabulo. Kunezindlela ezingcono: ama-endorphin ahlanganiswa lapho uzivocavoca noma uhleka.
Ziqeqeshe ukuzivocavoca nsuku zonke. Ukuqeqeshwa kuhlukahluka kakhulu, kuba ngcono. Nweba, yenza i-aerobics, upompe wonke amaqembu emisipha. Ukuze ukwenze kuthakazelise, ungahlanganisa ezemidlalo neminye imisebenzi. Ukudansa, ingadi, hlanganisa ukuhamba kusihlwa nokugijima. Kujabulele.
Ungakusebenzisa kanjani ukuhleka? Kulula kakhulu! Cabanga ukuthi yimuphi kubangane bakho ovame ukuzijabulisa naye; yiziphi izindaba, imibukiso ye-TV, ama-anecdotes, imibukiso yamahlaya noma amavidiyo ku-Intanethi akwenza uhleke. Zama ukuphendukela kule mithombo yemizwa emihle nsuku zonke ngengxenye elandelayo yehomoni yenjabulo.
Izilwane zidinga i-oxytocin ukuze zibe phakathi kohlobo lwazo, ngoba ukuba semaphaketheni kuphephe kakhulu kunokuzama ukuphila wedwa. Ngokwakha ubudlelwano bokuthembana nabantu, uvuselela ukuhlanganiswa kwaleli hormone.
Ukukholelwa ukuthi wonke umuntu uyingozi kakhulu, ngakho-ke ungazami ukwenza wonke umuntu abe ngumngani wakho omkhulu. Noma kunjalo, ungazama ukuxhumana nabanye. Khumbula: ukuthula okubi kungcono kunempi enhle.
Zama ukuqala ngokuvivinya umzimba okulandelayo. Shintshanisa amehlo nomuntu ongamthandi kusasa. Ngakusasa, ziphoqe ukuthi umoyizele. Bese wabelane naye ngezinkulumo ezincane ngomdlalo webhola owedlule noma ngesimo sezulu. Kwesinye isenzakalo, menzele umusa omncane, njengepensela. Kancane kancane uzokwazi ukudala umoya wobungani.
Noma konke okunye kwehluleka, imizamo uqobo izosiza ekuqiniseni izindlela ze-oxytocin neural pathways. Uzoqeqesha ubuchopho bakho ukwethemba abantu ngokwengeziwe, okusho ukuthi uzojabula kancane.
Embusweni wezilwane, isimo sibaluleke kakhulu. Lowo okwazile ukuba ngumholi futhi wazuza inhlonipho yamanye amalungu ephakethe unethuba elingcono lokusinda nokuzala. Ngakho-ke, siyajabula lapho labo abasizungezile besidumisa. Kuleli qophelo, ubuchopho bukhiqiza i-serotonin. Futhi uma umuntu ezwa ukuthi akanakwa noma akaziswa, uzizwa engajabule.
Ungakushukumisa kanjani ukuhlanganiswa kwe-serotonin? Okokuqala, udinga ukubona ukuthi ososayensi abakhulu, ababhali, abadwebi, abaqambi abaziwa ngaso sonke isikhathi ngesikhathi sokuphila kwabo. Kepha lokhu akwenzi umsebenzi wabo ubaluleke kangako. Funda ukuziqhenya ngempumelelo yakho futhi ukulungele ukutshela abanye ngalokho okufezile. Okwesibili, zikhumbuze kaningi ukuthi abantu abavamile ukusho amagama anomdlandla ngokuzwakalayo, noma ngabe bancoma othile. Kulokhu, konke ukuhlushwa kwakho kuyize ngokuphelele.
Okwesithathu, namuhla ungaba umphathi, kuthi kusasa ube ngaphansi, emsebenzini - umlingisi, nasemndenini - umholi. Isimo sethu sihlala sishintsha, futhi kubaluleke kakhulu ukukwazi ukubona okuhle kunoma yisiphi isimo. Lapho ulawula umuntu, jabulela inkululeko. Lapho omunye umuntu edlala indawo yomholi, jabula ngokuthi umthwalo wemfanelo ususiwe kuwe.
Ibhonasi: ama-hormone enjabulo asiza ukudala ukuxhumana okusha kwe-neural ebuchosheni. Ngabe ufuna ukwakha umkhuba onempilo? Xhuma i-dopamine, i-oxytocin, i-endorphin, ne-serotonin.
Isibonelo, uma ufunda ukukhuluma isiNgisi, zincome emva kwekilasi ngalinye futhi uziqhenye ngokuqhubeka kwakho - lokhu kuzodala ukushesha kwe-dopamine ne-serotonin. Khuluma nabantu bakwamanye amazwe ku-Skype noma ubhalisele izifundo zeqembu - ngale ndlela uvuselela ukuhlanganiswa kwe-oxytocin. Buka uchungechunge lwamahlaya olunemibhalo engezansi noma ulalele umsakazo waseBrithani ngenkathi uzivocavoca ku-treadmill futhi uzoqala ukukhiqiza ama-endorphin.
Maduze, inqubo yokufunda uqobo lwayo izoqala ukubangela ukushesha kwe-serotonin, i-oxytocin, i-endorphin, ne-dopamine. Ngakho-ke imikhuba emisha oyidala ngamahomoni akho enjabulo, imvamisa lapho ungathola injabulo.
Enye indlela yokuzwa injabulo ukusebenzisa izindlela ezindala ze-neural. Isibonelo, uma ebuntwaneni ubuvame ukunconywa ngemidwebo yakho, khona-ke uthando lwakho lobuciko obuhle lusindile kuze kube yilolu suku. Faka ubuhlakani obuningi emsebenzini wakho: bonisa ngokuzimela amaslayidi wezethulo noma uthathe amanothi abukwayo lapho ucabanga ngenkinga. Ngenxa yalolu qhinga, uzoqala ukujabulela ngisho naleyo misebenzi ngaphambili ebibonakala iyisicefe futhi ingathandeki.
Kususelwa ezintweni ezisencwadini ethi "Amahomoni Enjabulo"