Thupi lathu panthawi yamantha lili pachifundo cha malingaliro owopseza omwe amasokoneza malingaliro athu. M'malo mwake, m'modzi nkhawa vuto silili mthupi koma m'malingaliro omwe timadyetsa. Thupi lathu limangoyankha mwanjira yolumikizana ndi chizindikiro chowopsa chomwe malingalirowa apanga.
Kumvetsetsa zomwe zimachitika chifukwa cha mantha pamthupi ndikofunikira monga kafukufuku akuwonetsa kuti pafupifupi 13% ya anthu padziko lonse lapansi adakhalapo ndi nkhawa kamodzi. Nkhaniyi ikapanda kuyendetsedwa bwino, imatha kukhala yayitali, motero tidzakhala ndi mantha, matenda ofala pambuyo pa zaka 30.
Mantha ndi magawo a mantha akulu kapena mantha. Zimachitika pomwe malingaliro amatanthauzira m'njira zoyipa komanso zowopseza zomwe sizikuyimira ngozi. Lingaliro lina limanena kuti ndi kuyesayesa kwachabe kwa ubongo wathu kutiteteza ku zinthu zomwe zimatipangitsa kukhala osasangalala kwambiri. Chifukwa chake, vuto lamavuto lingakhale, pambuyo pake, "njira yosokoneza" yamaganizidwe athu yomwe imatikakamiza kuti tileke kumvera abwana omwe akutipanikiza kapena gulu lomwe tikumva kuti takomoka.
Ndime izi zimachitika mwadzidzidzi ndipo zimafika pachimphindi cha mphindi khumi, ndikukhazikika kwathunthu patatha theka la ola. Komabe, zizindikiritso zakuthupi zitha kukhala zamphamvu kwambiri kotero kuti zimatha kupanga mantha akulu monga momwe anthu ambiri amakhulupirira kuti ali ndi vuto la mtima, kuti akutsamwa kapena amisala.
Ubongo, malo pomwe zonse zimayambira
Tikawona zoopsa, dongosolo lathu lamanjenje lomvera limathamanga, kutulutsa mphamvu ndikukonzekeretsa thupi kuchitapo kanthu. Kenako dongosolo lamanjenje limagwira ndipo thupi limakhazikika pamtendere lomwe limalola kuti liwunikire bwino kuwopsa kwa chiwopsezo chathu. Koma ngati dongosolo lamanjenje losagwira ntchito siligwira bwino ntchito yake, tikhala mwamantha komanso chisangalalo kwanthawi yayitali kuposa momwe tiyenera kukhalira ndipo tikhala ndi mantha.
Neuroscience yawonetsa kuti madera ena aubongo amakhala otakasuka pakuwopsa. Limodzi mwamagawo awa ndi amygdala, yomwe ndi malo opangira mantha muubongo ndipo makamaka omwe amayang'anira machitidwe athu tikakhala pangozi. Amygdala imapanga fayilo ya kugwidwa m'maganizo muulamuliro wathunthu. Zimatengera kuyang'anira ndiku "kudula" ma lobes akutsogolo, omwe ndi omwe amatilola kuti tiganizire bwino komanso mwanzeru.
Akatswiri a sayansi ya zakuthambo a University College aku London adaonanso kuti pakakhala mantha, gawo la midbrain limayambitsidwa, lomwe limayang'anira zowawa zathu, lotchedwa periaqueductal imvi, gawo lomwe limayambitsa kuyankha mthupi, monga kufooka kapena kuthamanga.
Kumbali inayi, hypothalamus imatsegulidwa, gawo laling'ono koma lamphamvu kwambiri muubongo lomwe limatumiza uthenga ku khunyu kuti ikatsegule ma adrenal gland. Chifukwa chake, mahomoni monga adrenaline ndi cortisol amayamba kutuluka, omwe amadzaza thupi lathu ndikupanga zonse zizindikiro za mantha.
Kodi Chimachitika Ndi Thupi Pati Mukamachita Mantha?
• Kugunda kwa mtima kumawonjezeka ndipo timamva kugundana
Adrenaline ikalowa m'magazi, imapangitsa thupi lathu kukhala tcheru. M'malo mwake, milingo ya adrenaline mthupi imatha kuwirikiza kawiri mukamachita mantha. Kugunda kwa mtima kumathamanga kuti mutumize magazi ochulukirapo m'minyewa ngati mungafune kukumana ndi zoopsezazo kapena kuthawa.
Vuto ndiloti kuwonjezeka kwa kugunda kwa mtima nthawi zambiri kumabweretsa kupwetekedwa mtima, kugunda kwamphamvu komwe kumakupangitsani kuti musamve bwino. Izi zimatipangitsa kumva kuti tidzadwala matenda a mtima kapena kukomoka. Nthawi zambiri chimakhala chimodzi mwazizindikiro zowopsa zowopsa.
• Timatuluka thukuta kwambiri
Kuyankha komweko komwe kumawonjezera kugunda kwa mtima ndi komwe kumayambitsa thukuta kwambiri lomwe titha kukumana nalo pakakhala nkhawa. Chizindikiro chakuthupi cha mantha chimachitika chifukwa cha adrenaline yomwe imadutsa m'magazi kukonzekera minofu yolimbikira, komanso kutipatsa thukuta.
Kafukufuku wopangidwa ku State University wa New York akufuna lingaliro losangalatsa kwambiri, malinga ndi momwe thukuta panthawi yamantha lingakhale chizindikiro chochenjeza ndipo zitha kuwonetsa anthu ena kupezeka kwa ngozi yomwe ili pafupi. Ofufuzawa adapeza kuti anthu omwe amakhala ndi fungo la thukuta amakhala tcheru mwanjira iliyonse, boma lomwe lingawathandize kuzindikira zomwe angawanyalanyaze. Mwachizolowezi, thukuta likhoza kukhala chida chothandizira anthu kuti tidziwe zomwe timagawana ndi zinyama zina zonse.
• Timapuma mwamphamvu ndipo timasokonezeka
Kuchuluka kwa kugunda kwa mtima ndi kuthamanga kwa magazi kumapeto kwa chiwopsezo cha mantha kumafunikira mpweya wowonjezera kuti magazi onse azikhala ndi mpweya wabwino. Ichi ndiye chifukwa chachikulu chomwe timayamba kupuma movutikira ndipo tikhoza kumva kupuma panthawi yamanjenje.
Kuyesera kubweretsa mpweya wochulukirapo m'magazi kumatipangitsa kuti tithandizire kupweteketsa mtima, chimodzi mwazizindikiro zakuthupi zomwe zimayambitsa kusapeza bwino komanso mantha. Hyperventilation imatha kuyambitsa chisokonezo, chisokonezo komanso chizungulire chifukwa timapumira mwachangu kwambiri kotero kuti ubongo wathu umapitilira mpweya, kutipangitsa kukhala ozunguzika.
Nthawi zina kumverera kumeneko kumatha kukhudza momwe timawonera malo athu, ndichifukwa chake anthu ena amamva kuti dziko lapansi likuwagwera. Komanso, tikayamba kupuma mkamwa, zotsatira zina zoyipa zomwe zimachitika chifukwa cha mantha ndikuti timakhala ndi kamwa youma kwambiri.
• Ana amatambasula
Chimodzi mwazizindikiro zakuthupi panthawi ya mantha omwe nthawi zambiri samadziwika ndikukula kwa ana. Kawirikawiri, kusinthaku kumachitika kuti kuwala kochuluka kulowe m'diso, zomwe ziyenera kukonza masomphenya athu kuti atiteteze ku chiwopsezo kwa ife.
Koma si zachilendo kuti anthu azikhala ndi nkhawa akamakumana ndi nkhawa: kusawona bwino. Izi ndichifukwa choti maso amalephera kukhalabe olunjika, kuchititsa kuti mawonedwe ozungulira asawonekere bwino. Kuletsa kumeneku, komwe kumawonjezeredwa, kumapangitsa kuti chilengedwe chisinthe, kukulitsa chizungulire komanso kusokonezeka.
• Njira yathu yogaya chakudya imachedwetsa kapena kusiya kugwira ntchito kwathunthu
Tikakhala pachiwopsezo, ubongo wathu umasankha mkati mwa milliseconds kuti ndi ntchito ziti zofunika kwambiri kuti munthu akhale ndi moyo. Ndipo chimbudzi sichimodzi mwa izo. Ichi ndichifukwa chake chimbudzi chimasokonezeka kwathunthu pakakhala mantha.
Ubongo wathu ukaganiza kuti tili pachiwopsezo, umatumiza zizindikilo ku dongosolo lamanjenje lamkati lomwe limayang'anira magwiridwe antchito am'mimba, kuti muchepetse kapena kuletsa kugaya chakudya. Mwanjira imeneyi, thupi lathu limasunga mphamvu zambiri momwe lingathere ndikudzikonzekeretsa kuthana ndi chiwopsezo chomwe chingakhalepo. Ichi ndichifukwa chake anthu ambiri amatha kunyansidwa, kusanza, kutsekula m'mimba, kudzimbidwa, kapena kukokana m'mimba nthawi yomweyo pambuyo poti achitire mantha.
Kodi chimachitika ndi chiyani m'thupi mukakhala ndi nkhawa?
Thupi, pambuyo povutika ndi nkhawa, limapeza njira yobwereranso kumtunda kwake, ngakhale zimatenga nthawi kuti ziwalo zonse zathupi zibwerere mwakale. Kawirikawiri, timapuma kaye koyamba ndipo mtima wathu umachepa.
Koma titha kumverera ngati kuti tangomenyedwa kumene, chifukwa thupi lathu lapanikizika kwambiri. Ndicho chifukwa chake mwachibadwa kwa ife timamva kutopa kwambiri mwakuthupi ndi mwamaganizidwe titachita mantha.
Komanso, panthawi yamantha, shuga wamagazi amakula. Sitingathe kuiwala kuti glucose ndiye chakudya chachikulu cha ubongo ndi dongosolo lamanjenje, komanso ndimphamvu yachangu yomwe timafunikira kuthana ndi ziwopsezo. Koma milingo imatsika pambuyo povutika ndi nkhawa.
Kenako titha kudwala matenda otchedwa hypoglycemia, omwe amatipangitsa kutaya mtima, ndikutitopetsa komanso opanda mzimu. Anthu ena amathanso kukumana ndi mavuto pakusinkhasinkha, kusayenda bwino kwa magalimoto, kuda nkhawa, kumva kulira, kapena kulira mokwanira atachita mantha.
Malire:
De Jonge, P. et. Al. (2016) Cross-national Epidemiology of Panic Disorder and Panic Attacks mu World Mental Health Kafukufuku. Kuda nkhawa; 33 (12): 1155-1177.
Rubin, D. et. Al. (2012) Kupsinjika kwa dzanja lachiwiri: kutulutsa mpweya wa thukuta kumathandizira kuyankha kwamitsempha kumaso osalowerera ndale. Neuroscience Yachikhalidwe Ndiothandizirana; 7 (2): 208-212.
Magulu, D. et. Al. (2009) Kuchokera Pakuopsa Kukhala Mantha: Neural Organisation of Defense Defense Systems mu Anthu. J Neurosci; 29 (39): 12236-12243.
Pakhomo Kodi Chimachitika Ndi Thupi Pati Mukamachita Mantha? idasindikizidwa koyamba mu Pakona ya Psychology.
