Kupsinjika kwakhala mdani wamkulu wa anthu onse. Mauthenga onse amatichenjeza za kuopsa kwake. Kupsinjika maganizo kumadziwika kuti kumayambitsa matenda osiyanasiyana amisala, kuyambira nkhawa ndi mantha mpaka kupsinjika maganizo.
Komabe, pali mitundu yosiyanasiyana ya kupsinjika maganizo ndipo sikuti zonse zimakhala zoipa. Ndipotu, zochitika zabwino za moyo zomwe zimatisangalatsa zimatha kuyambitsa nkhawa, monga kusuntha, kubwera kwa mwana kapena ntchito yatsopano.
Kodi kupsinjika ndi chiyani kwenikweni?
Ku Greece wakale, Hippocrates adatchulapo kale za "matenda" monga kupsinjika komwe kumaphatikiza zinthu za Tizilombo toyambitsa matenda (kuzunzika) e zithunzi (ntchito yosalekeza komanso yosalekeza). Koma lingaliro la kupsinjika maganizo monga tikudziwira lero linabadwa mu 1956, kuchokera ku dzanja la Hans Selye. Katswiri wa endocrinologist uyu adakhazikitsa kusiyanitsa pakati pa lingaliro la kupsinjika ndi kupsinjika, kusiyanitsa pakati pa chilimbikitso ndi mayankho athu.
Chifukwa chake, tanthauzo la kupsinjika limatanthawuza kuyankha kwa psychophysiological komwe kumayendetsedwa ngati zinthu zikupitilira zomwe tili nazo. kulimbana (kuyang'ana). Pamene tikumva kuti tathedwa nzeru ndi vuto lakuthupi kapena lamalingaliro, thupi lathu ndi malingaliro athu zimachita mwa kusonkhanitsa zinthu zonse kuti zitithandize kuchitapo kanthu mwamsanga ndi moyenerera pazochitikazo. Koma ngati kupsinjikako kusungidwa pakapita nthawi, kumatha kuwononga chuma chathu, mwanjira yomwe ingawononge thupi ndi malingaliro.
Limagwirira ntchito kupsinjika
Ndi njira yachisinthiko yomwe imatipangitsa kuti tithane ndi zoopsa zomwe zingachitike. Kuyambitsa kupsinjika nthawi zambiri kumatsata njira yobwerezabwereza:
• Chochitika chovutitsa chimachitika ndipo dongosolo lamanjenje lodziyimira pawokha limayambitsa kuyankha mwachangu
• Kuyankha kupsinjika kumayambitsa dongosolo lamanjenje lachifundo, kudzaza thupi ndi mahomoni monga cortisol ndi noradrenaline.
• Kusintha kwa mahomoni kumeneku kumanola mphamvu, kumawonjezera kugunda kwa mtima ndi kuthamanga kwa magazi, kufulumizitsa kupuma ndi kuchititsa kuti ubongo ukhale wovuta kwambiri.
• Mbali ya ubongo yomwe imapangitsa bata ndi kumasuka m'maganizo, dongosolo lamanjenje la parasympathetic, limadutsa.
• Izi "neurological cocktail" ya mahomoni ndi kutsegula kwambiri kwa madera a ubongo, kumayambitsa kuphulika kwa mphamvu ndi kulingalira, kumayambitsanso maganizo monga mkwiyo, chiwawa ndi nkhawa.
Tikakumana ndi zoopsa zenizeni, kuchita zimenezi n’kothandiza kwambiri chifukwa kumatithandiza kukhala ndi moyo, makamaka m’malo oopsa monga amene analipo kale. Koma chemistry yaubongo yomwe imayang'anira kuyankha kwa "nkhondo kapena kuthawa" idakhalabe chikhalidwe chofunikira pamaganizidwe amalingaliro ndipo imayendetsedwa ngakhale sitikuzifuna.
Ngati tiwona kuti vuto liri lodetsa nkhawa, izi zimachitika; mosasamala kanthu kuti chochitikacho chikuyimira ngozi yeniyeni kapena ayi, kutulutsidwa kwa mahomoni ndi mkhalidwe wa hyperconsciousness ndizofanana. Izi zikutanthauza kuti n'zotheka kukhala ndi zizindikiro za thupi kwambiri pongoganizira chinthu chodetsa nkhawa. Ndipotu, Selye mwiniwake akunena zimenezo "Kupsinjika maganizo sizomwe zimakuchitikirani, koma momwe mumachitira nazo."
Kodi kupsinjika maganizo ndi chiyani?
Nthawi zambiri, pali mitundu iwiri ya kupsinjika: kupsinjika ndi eustress. Kupsyinjika ndi kupsinjika koyipa komwe timakumana nako tikakhumudwa, kukhumudwa komanso kupsinjika chifukwa cha zinthu zomwe timaziwona ngati zoyipa komanso zowopsa.
M'malo mwake, eustress ndi nkhawa yabwino yomwe imatilola kuchitapo kanthu mwamsanga ndikusintha kusintha. Vuto ndiloti mzere pakati pa eustress ndi ululu ndi woonda kwambiri komanso wosavuta kuwoloka. M'malo mwake, ngati mikhalidwe ya eustress ikupitilira pakapita nthawi, imatha kuyambitsa malaise.
1. Kupsinjika maganizo
Moyo watsiku ndi tsiku ukhoza kukhala wodetsa nkhawa. Kulimbana ndi mavuto kuntchito, udindo wa pakhomo, kudzipereka kwa anthu ndi mikangano ya m'banja kumapangitsa kuti pakhale nthawi yowonjezera. Ndizovuta kapena zovuta zomwe timazizolowera komanso kuchuluka kwake komwe kumasiyanasiyana malinga ndi zikhalidwe zomwe amakumana nazo komanso kuchokera kwa munthu ndi munthu potengera kuthekera kothana ndi zovutazo.
Kuyesa kochitidwa pa Radboud Nijmegen University adapeza kuti kupsinjika kwakukulu koyambira kumakhala ngati chinthu choteteza pakanthawi kovutitsa, kumapangitsa kuyankha kocheperako kwa hypothalamic-pituitary-adrenal axis. Izi zikutanthauza kuti kukumana ndi zovuta zambiri kungatithandize kukulitsa chuma chathu kulimbana, kuti asakhale omvera.
2. Eustress
Mawu eustress apangidwa ndi chiyambi cha Chigriki eu, kutanthauza zabwino. Choncho, amagwiritsidwa ntchito kutanthauza "kupsinjika maganizo". Kupsinjika kwamtunduwu kumakonda kukhala kwakanthawi kochepa, maola angapo kapena masiku angapo, kuti asayambitse mayankho owopsa a psychophysiological munthawi yapakatikati komanso yayitali.
Mosiyana ndi kupsinjika mtima, komwe kumabweretsa kupsinjika ndi nkhawa, eustress imalimbikitsa ndikulimbikitsa. M'malo mwake, imathandizira kukhala ndi chidwi chokhazikika komanso mphamvu yayikulu yomwe imatilola kuthana ndi vutoli. Malinga ndi lamulo la Yerkes Dodson, eustress imapanga mulingo woyenera wa nkhawa zomwe zimawonjezera ntchito yathu. Eustress ingatithandize, mwachitsanzo, kumaliza ntchito panthaŵi yake kapena kupeza nyonga pakati pa mavuto kapena mphamvu zochitira chinthu chimene timachilakalaka.
3. Kuvutika maganizo
• Kupanikizika kwambiri
Kupsyinjika kwakukulu ndi kukhudzidwa kwakukulu kwa thupi ku chiwopsezo, chenicheni kapena chongoganizira, zomwe zingaike thanzi lathu lakuthupi kapena lamaganizo pachiwopsezo. Kupsinjika kwamtunduwu kumabwera mwadzidzidzi ndipo kuchuluka kwake kumakula mwachangu chifukwa ntchito yake yayikulu ndikutikonzekeretsa kuukira kapena kuthawa.
Kupsinjika kwakukulu kumakhala kofala pambuyo pokumana ndi zovuta komanso zosayembekezereka, monga masoka achilengedwe, kumenyedwa, komanso imfa ya wokondedwa kapena kutaya ntchito. Kupsinjika kwamtunduwu kumawononga zinthu zambiri zakuthupi komanso zamaganizidwe, kotero kuti, ngati sizizimitsidwa pakapita nthawi, zimatha kuyambitsa zizindikiro zathupi mwachangu.
Sikuti zimangobweretsa kupsinjika kwakukulu, komanso kumabweretsa kutopa kwambiri. M'malo mwake, nthawi zambiri imayambitsa zizindikiro za autonomic monga chizungulire, nseru ndi palpitations. Muzovuta kwambiri zimatha kuyambitsa kukomoka kapena kuyambitsanso ma pathologies akale.
• Kupanikizika kochulukira
Pamene kupsinjika maganizo kuli kwakukulu ndikusungidwa pakapita nthawi, kumatchulidwa nkhawa zowonjezera kapena aakulu. Tikamakumana ndi zinthu zomwe zimabweretsa mavuto ndikulephera kudzimasula ku zowawa, kupsinjikako kumatha kukulirakulira ndikuyambitsa zochitika zingapo zakuthupi, monga kutupa, komwe kungayambitse matenda osiyanasiyana. Kupsinjika maganizo kotereku kaŵirikaŵiri kumabweretsa mphwayi ndi khalidwe losalongosoka. Zimabweretsa nkhawa ndi nkhawa, zomwe zimatigwetsera m'gulu loyipa lakusaganizira komanso kuchita mantha.
Kupsinjika maganizo kotereku kumakhala kofala tikamaona kuti tikulephera kulamulira moyo wathu kapena pamene mikhalidwe yoipa ingapo yakhazikika m’kanthaŵi kochepa ndipo sitingathe kulimbana ndi kukhudzidwa kwake maganizo. M'malo mwake, kafukufuku yemwe adachitika ku yunivesite ya Cambridge adapeza kuti pamene kupsinjika kwa basal kumakhalabe kwanthawi yayitali, kupangitsa kuwonjezeka kokhazikika kwa cortisol, osatha kumasuka, kumakhudza magwiridwe antchito a hypothalamic-pituitary-adrenal axis ndi kumabweretsa kupsinjika maganizo.
Malire:
Bienertova-Vasku, J. et. Al. (2020) Eustress ndi Kupsinjika Maganizo: Zabwino Kapena Zoipa, Koma Zofanana? BioEssays; 42 (7): 1900238.
Henckens, M. et. Al. (2016) Kusiyana kwapakatikati pakukhudzidwa kwa nkhawa: milingo ya basal ndi kupsinjika-induced cortisol imaneneratu mosiyanasiyana kukonzanso kwa neural vigilance pakupsinjika. Soc Cogn Zimakhudza Neurosci; 11 (4): 663-673.
Li, C. et. Al. (2016) Eustress kapena kupsinjika mtima: kafukufuku wowona wa kupsinjika komwe kumawonedwa m'moyo watsiku ndi tsiku waku koleji. Zomwe Zachitika pa Msonkhano Wapadziko Lonse wa ACM wa 2016 pa Pervasive and Ubiquitous Computing; 1209-1217.
Herbert, J. (2013) Cortisol ndi kuvutika maganizo: mafunso atatu a psychiatry. Psychol Med; 43 (3): 449-69.
Selye, H. (1965) The stress syndrome. American Journal ya Unamwino; 65 (3): 97-99.
Pakhomo Pali mitundu yosiyanasiyana ya kupanikizika, ndipo si yonse yovulaza idasindikizidwa koyamba mu Pakona ya Psychology.
