Kulimbana Ndi Kuda Nkhawa Mwa Kudulira Paziphunzitso (Zoganizira)

Zamkati

• Kuda Nkhawa Kuwerenga
• Kuda nkhawa kwa Covid-19 ndikusintha kwa maubwenzi

Tiyeni tiyerekeze kwakanthawi kuti mukupereka chiwonetsero m'chipinda chodzaza ndi anthu ofunikira kwambiri. Mukufuna mayankho awo, mwina chizindikiro chakuvomerezani chifukwa mukudziwa kuti mukuyesedwa. Mwadzidzidzi mumayang'ana munthu amene ali kutsogolo.

Mukuwona nkhope yawo: nkhope yakutsogolo, kunyinyirika, mwina kugwedeza mutu kosavomerezeka. Mumayamba kuchita mantha. Mukuwona anthu ena m'khamulo akuyang'ana chimodzimodzi. Malingaliro anu amathamanga ndipo simungathe kuyika chidwi. Mumasinthiratu nkhaniyi. Kumverera kolakwika kumakhalabe nanu, ndipo nthawi iliyonse mukamakamba nkhani, mumakumana ndi mantha olimba mtima, omwe amayamba chifukwa chongoganiza zolephera mobwerezabwereza.

Koma nayi chinthu. Zomwe simunazindikire nthawi yoyamba ndikuti panali anthu osangalala akumwetulira m'khamulo kuposa omwe amafooka.

Inde, ndizowona, timakonda kumayang'ana kwambiri zoipa osati zabwino. Ndi yankho lolimba lokhazikika lokhazikika lomwe limapangitsa ubongo kuzindikira zotayika kuposa zopindulitsa. Tsoka ilo, kusankhana kotere pakuzindikira kwathu komwe kumathandiziranso kukhumudwitsa.

M'malo mwake, chidwi chofuna kuwopseza / kusalabadira ndiye njira yayikulu yazidziwitso yomwe imayambitsa nkhawa zathu zambiri.

Ntchito zoyesera zaposachedwa, komabe, zikuwonetsa kuti kuzindikira kosasintha kumeneku kumasinthidwa. Titha kuphunzitsa malingaliro athu kuti tisinthe malingaliro athu (ndi kulingalira) kuchoka pazolakwika ndikupita kuzabwino.

Maphunziro osintha kuzindikira

Kwa anthu omwe ali ndi nkhawa, chizolowezi chokhazikitsa zinthu zomwe zitha kukhala zoopsa kumabweretsa chizolowezi chomwe dziko losokonekera limawonedwa ndikuwopsezedwa - ngakhale kuli choncho.

Maphunziro okonzanso zamalingaliro okondera (CBM) ndi njira yatsopano yomwe yathandizira kuti athane ndi vuto loipa, komanso kuti "athetse nkhawa zomwe zidachitika."

Ofufuzawo amakhulupirira kuti CBM ndiyothandiza kuthana ndi vuto lomwe lingachitike chifukwa cha kukondera komwe kumachitika muubongo. Imachita izi kudzera pamaphunziro omveka bwino, zokumana nazo, komanso zofulumira. Mwachitsanzo, munjira imodzi yolowererapo, anthu amangolangizidwa kuti azindikire mobwerezabwereza komwe nkhope yakumwetulira ili mkati mwa nkhope yamkwiyo. Mazana amitundu yamabwereza mobwerezabwerezawa akuwoneka kuti ndi othandiza pochepetsa chidwi chakunyalanyaza komwe kumabweretsa nkhawa.

Koma zimagwira ntchito bwanji, chimodzimodzi? Kodi ndi kusintha kotani komwe kumachitika muubongo, ngati kulipo?

Kuyesa momwe makina a CBM amaphunzitsira

Kafukufuku watsopano kuchokera ku Biological Psychology akupeza kuti CBM imapanga kusintha kwakanthawi pamachitidwe aubongo.

Gulu la ofufuza, lotsogozedwa ndi Brady Nelson ku Stony Brook University, lidaneneratu kuti gawo limodzi la maphunziro a CBM lingakhudze chikhomo chotchedwa neural marker chotchedwa zolakwika zokhudzana ndi zolakwika (ERN).

ERN ndikuthekera kwaubongo komwe kumawonetsera chidwi cha munthu pakuwopseza. Imayaka nthawi iliyonse pamene ubongo ungakumane ndi zolakwika kapena magwero osatsimikizika, zomwe zimapangitsa munthu kuti azindikire zinthu zomwe zingawalepheretse. Koma sizabwino zonse. ERN ikhoza kupita haywire. Mwachitsanzo, amadziwika kuti ndi akulu mwa anthu omwe ali ndi nkhawa komanso zovuta zokhudzana ndi nkhawa kuphatikiza GAD ndi OCD. ERN yayikulu ndi chisonyezo cha ubongo wokhala tcheru womwe nthawi zonse "umangoyang'ana" zovuta zomwe zingachitike - ngakhale palibe zovuta.

Pakafukufuku waposachedwa, ofufuza adaneneratu kuti gawo limodzi la maphunziro a CBM lingathandize kuthana ndi izi ndikuwongolera ku ERN.

Njira yoyesera

Ofufuzawo mwachisawawa adapatsa ophunzira nawo maphunziro kapena kuwongolera CBM. Magulu onse awiriwa adagwira ntchito, kamodzi asanaphunzitse (kapena kuwongolera) kenako pambuyo pake. Iwo anali ndi ntchito yawo ya ERN kuyang'aniridwa pogwiritsa ntchito kujambula kwa electroencephalographic (EEG).

Mogwirizana ndi zonenerazi, adapeza kuti omwe adachita maphunziro achidule a CBM adakweza ERN yaying'ono poyerekeza ndi omwe akutenga nawo mbali. Kuyankha kwakanthawi kwaubongo kunachepetsedwa kuyambira pomwepo mpaka pambuyo pa maphunziro, pongouza anthu kuti asinthe chidwi chawo kukhala pazabwino (komanso kusiya zoyipa).

Kuda Nkhawa Kuwerenga

Kuda nkhawa kwa Covid-19 ndikusintha kwa maubwenzi