Zvese Zvakanakira Kufungisisa Zvaunofanira Kuziva Nezvo

Zvemukati

• Zvinokuita Iwe Mutambi Ari Nani
• Iyo Inodzikisa Kushushikana Kwenhanho
• Kunowedzera Kuzviziva
• Inoita Kuti Mimhanzi Inzwike Zvirinani
• Inobatsira Iwe Kutsungirira Kurwara
• Inogona Kubatsira Iwe Kuderedza Kurema
• Inogona Kubatsira Iwe Kurwisa Zvirwere
• Iyo Inobatsira Kick Kupindwa muropa
• Inowedzera Kurwadziwa Kwako
• Inoderedza Kushushikana uye Kushushikana
• Zvinokuita Kuti Uwedzere Tsitsi
• Kunoderedza Kusurukirwa
• Iyo Inogona Kuchengetedza Iwe Mari
• Izvo Zvinokuchengetedza Iwe Kutonhora uye Furu-Yemahara
• Zvinoita Kuti Moyo Wako Ugare Utano
• Zvinokubatsira Kurara Zvirinani
• Zvinokuita Iwe Mushandi Ari Nani
• Ongororo ye

Unoda kudzvanya kushushikana, kurara zvinonzwika, kusiya huremu hwakawandisa, kudya zvine hutano, uye kurovedza muviri zvakanyanya, zvese zvakadonha? Kufungisisa kunogona kupa zvese zviri pamusoro. Maererano naMary Jo Kreitzer, Ph.D., RN, muvambi uye mutungamiriri weCentre for Spirituality and Healing paYunivhesiti yeMinnesota, kiyi yekukohwa zvakanakira kufungisisa iri kurarama ikozvino. "Vanhu vazhinji vanorarama hupenyu hwavo hwakawanda pa auto-pilot, asi kufungisisa-kunyanya kufungisisa-kunobatsira vanhu kuisa pfungwa pakurarama hupenyu panguva ino," anotsanangura kudaro.

Chaizvoizvo munhu anopinda sei pane ese mabhenefiti ekufungisisa? Tarisa gwara raKreitzer rekufungisisa, pamwe neKufungisisa naGretchen Bleiler kuti uwane matipi ekuti ungawana sei zen yako.

Uchiri kuzeza kuiedza? Kana uchinge waverenga nezve aya gumi nemanomwe mabhenefiti ekufunga uye kufungisisa, iwe unenge uri pasi kuti ushandise pfungwa kufungisisa kuvandudza hupenyu hwako.

Zvinokuita Iwe Mutambi Ari Nani

Zvimwe zvezvakanaka zvekufungisisa zvinogona kukanganisa kushanda kwako. Vanhu vanoita Transcendental Kufungisisa vane huropi hwakafanana hunoshanda kune vepamusoro vatambi, zvinoenderana nekudzidza mu Scandinavia Zvinyorwa zveMishonga uye Sayenzi muMitambo. Kugara wakanyarara zuva rega rega hazvireve kuti uchaerekana wagadzirira kuhwina marathon, asi inogona kukubatsira iwe kukudziridza hunhu hwepfungwa nehunhu pakati pevatambi vepamusoro. Uyezve zvinogona kukubatsira kusundira muviri wako kuburikidza nemarwadzo (zvimwe pane izvo gare gare). Tsvaga zvimwe pamusoro pekuti Kufungisisa Kungakuite Sei Iwe Mutambi Ari Nani.

Iyo Inodzikisa Kushushikana Kwenhanho

Kuderedza kunetseka kuriwo pakati pezvakanaka zvekufungisisa. Kungwarira kunobatsira kudzikisa ako cortisol mazinga (iyo yekumanikidza mahormone), maererano nekutsvaga kubva kuShamatha Project kuUniversity yeCalifornia, Davis. Vatsvagiri vakayera pfungwa dzevatori vechikamu pamberi uye mushure mekunyanyisa, kwemwedzi mitatu yekufungisisa kudzoka uye vakaona kuti avo vakadzoka nematanho epamusoro ekutarisa pane izvozvi vaivewo nemazinga epasi ecortisol. Usatombo kunetseka, kusununguka kwekushushikana kunouya nekukurumidza kupfuura mwedzi mitatu: Vanhu vakagamuchira mazuva matatu chete akateedzana ekudzidzira kufunga mune chidzidzo chakaburitswa muna Psychoneuroendocrinology.

Kunowedzera Kuzviziva

Isu tese tine mapofu mavara kana zvasvika kune edu manzwiro, maitiro, uye pfungwa, asi kufunga kunogona kubatsira kukunda uku kusaziva. Pepa mukati Maonero ePsychological Science wakaona kuti nekuti kufunga kunosanganisira kutarisisa zvaunoona iyezvino uye kuzviita nenzira isiri yekutonga, zvinobatsira varapi kukunda nzira huru kwazvo mukuzviziva: vasingazive zvavanokanganisa.

Inoita Kuti Mimhanzi Inzwike Zvirinani

Zvakanakira kufungisisa zvinogona kunge zviri nani pane chero hupfumi hwepamusoro. Mukudzidza mumagazini Psychology yeMumhanzi, vadzidzi vakateerera maminetsi gumi nemashanu ekufunga nezvekufungisisa tepi inoteverwa nechikamu cheGiacomo Puccini's opera "La Boheme." Makumi makumi matanhatu nemana kubva muzana yeavo vakaita pfungwa vakafunga kuti nzira iyi yakavabvumidza kushandisa nguva yakareba mukuyerera-izvo zvinotsanangurwa nevatsvagiri sekushingairira kwevateereri, aka sei "munharaunda" iwe. (Tsvaga zviri kuitika neBrain Yako On: Music.)

Inobatsira Iwe Kutsungirira Kurwara

Kubata nekuongororwa kwakaoma zvisingafungidzirwe, asi kufungisisa kunogona kubatsira: Apo vakadzi vane gomarara rezamu vakadzidzira pfungwa pamwe nekurapa kwehunyanzvi, kushushikana kwavo uye kushushikana kunoenderana nekuita kwehuropi kwakashanduka. Kushungurudzika uye Hutano. Kudzidziswa kwepfungwa kwakabatsirawo varwere vane rheumatoid arthritis kurwisa kushushikana uye kuneta kwakabatana nechirwere ichi, mune imwe nyaya yakabudiswa mujenari. Nhoroondo yeRheumatic Disease.

Inogona Kubatsira Iwe Kuderedza Kurema

Kuchengetedza uremu kungave kubatsira kusingatarisirwi kwekufungisisa kana uri munhu asingafungi. "Patinova nekurangarira, tinenge tichiziva sarudzo dzechikafu uye tinogona kunyange kuravira nekukoshesa chikafu ichi zvakanyanya," anodaro Kreitzer. Muchokwadi, chidzidzo chakabva kuUC San Francisco chakawana kuti vakadzi vakafutisa avo vakadzidziswa kuona chiitiko chenguva-ne-chenguva chekudya, pamwe nekufungisisa maminetsi makumi matatu pazuva, vaive nemukana wekudzikira uremu. (Unoda mamwe matipi akareruka? Nyanzvi Dzinoburitsa: 15 Diki Dye Shanduko dzekuderedza uremu.)

Inogona Kubatsira Iwe Kurwisa Zvirwere

Mune chidzidzo mu Kenza, apo vamwe vapukunyuki vegomarara repazamu vaigaro ita maitiro ekuderedza kushushikana sekufungisisa kwepfungwa uye iyoga, masero avo airatidza shanduko yemuviri kunyangwe hazvo vaive vasisiri kugamuchira kurapwa. Vakadzi avo vakapona nekenza yemazamu makore maviri apfuura asi avo vachiri kushungurudzika pamoyo vakasangana kwemaminetsi makumi mapfumbamwe svondo svondo kuti vataure nezvekunzwa kwavo. Mushure memwedzi mitatu, vakave nematheromere ane hutano- sosi inodzivirira panoperera tambo yeDNA - pane vakapona nekenza yemazamu avo vakangotora musangano mumwe pamusoro pemaitiro ekuderedza kushungurudzika. (Crazy! Tsvaga kuti ndezvipi zvimwe zvatiri Kuita Matanho Ekurwisa Kenza Yezamu.)

Iyo Inobatsira Kick Kupindwa muropa

Kana iwe uri kuyedza kukora tsika yefodya, imwe yeiko mabhenefiti ekufungisisa ichave yekufarira. Vasvuti vaifungisisa kwehafu yeawa zuva rega rega kwemazuva gumi vaive nemukana wakaderera ne60 muzana wekusvika pafodya pane avo vakangodzidziswa kuzorora, mune imwe ongororo yakabudiswa muna Kuenderera kweNational Academy yeSainzi yeUnited States of America. Sezvineiwo, vasvuti havana kupinda muchidzidzo kuti varove tsika yavo uye chaizvoizvo vakanga vasingazivi kuti vakanga vaderedza zvakadini—vakashuma nhamba yavo yenguva dzose, asi miitiro yokufema yakaratidza kuti vaisvuta chaizvoizvo midzanga mishoma kupfuura kare. Ongororo inoenderera mberi paYunivhesiti yeWisconsin-Madison inoratidza kudzoreredza zvidhakwa kunogona kubatsirwa nekufungisisa zvakare, sezvo zvichigona kuvabatsira kutsungirira matambudziko akakonzera kunwa kwavo pakutanga. (Ndedzipi dzimwe tsika dzaunofanira kutsika? Tevedzera iyi Mitemo gumi Yakareruka yeHupenyu Hune Hutano.)

Inowedzera Kurwadziwa Kwako

Kufungisisa kunoita kuti unzwe kutarisisa uye kudzikama nekuti zvinonyatso kubatsira uropi hwako kuve noutano huri nani pamusoro pekugadzirisa kurwadziwa uye nemanzwiro, sekureva kwechidzidzo chiri mumagazini Mitsva muHuman Neuroscience. Zvidzidzo zvinoratidza kuti vanofungisisa vane ruzivo vanogona kushivirira kurwadziwa kwakanyanya, asi kunyangwe vatsva vanogona kubatsirwa: Mushure mezvikamu zvina zvemaminitsi makumi maviri, vatori vechikamu vaive ne120-degree chidimbu chesimbi vakabata mhuru yavo vakataura kuti 40 muzana isingarwadze uye 57 muzana haina kugadzikana. kupfuura vasati vadzidziswa. Idzo mhando dzenhamba dzinogona kukuendesa iwe kure kure kana iwe uri mamaira 25 yemarathon kana chete hafu pakati peyako burpee yakatarwa.

Inoderedza Kushushikana uye Kushushikana

Apo vatsvagiri kubva kuYunivhesiti yeJohn Hopkins vakapinda mukati meanenge zviuru gumi nezvitanhatu zvidzidzo pamusoro pekubatsira kwekufungisisa, vakaona kuti humwe hwakanakisa humbowo hwaive hwekuda kufunga kwekufungisisa kudzikisira kushushikana kwepfungwa senge kushushikana uye kushushikana. Pakutanga, vaongorori vakaona kuti kufungisisa kunokanganisa chiitiko ichi muzvikamu zviviri zvehuropi, anterior cingate cortex-iyo inodzora kufunga uye nemanzwiro-uye iyo ventromedial prefrontal cortex-iyo inodzora kunetseka. Uyezve, vatori vechikamu vakaona vangangoita makumi mana muzana kuderera mumatambudziko avo mushure memakirasi mana-maminetsi makumi maviri chete muchidzidzo, chakaburitswa mumagazini Zvemagariro Ekuziva uye Anobata Neuroscience. (Maiziva here kuti kuora mwoyo kunogona kuratidza sekurwadziwa kwepanyama?

Zvinokuita Kuti Uwedzere Tsitsi

Kufungisisa hakungoiti kuti unzwe zvakanaka—kunotoita kuti uve munhu ari nani. Mushure memavhiki masere ekudzidziswa kwekufungisisa, vaongorori vanoisa vatori vechikamu mukamuri yakazara yevatambi vane chigaro chimwe chete chasara. Mushure mekunge mutambi agara pasi, mutambi airatidza kuti ari kurwadziwa zvakanyanya mumuviri aipinda nemadondoro asi munhu wese asina hanya naye. Pakati pevatori vechikamu vasingafungisise, chete ingangoita gumi muzana muzana yevanhu vakatamira kuzomubatsira. Pakati pevanhu vanga vafungisisa, zvakadaro, hafu yakaita mvumo yekubatsira murume akakuvara kubuda. Zvavakawana, zvakaburitswa mukati Sayenzi Yepfungwa, zvaiita sezvinotsigira zvaidavirwa nevaBuddha kwenguva refu—kuti kufungisisa kunokubatsira kuti uwedzere kunzwira tsitsi uye kuwana rudo kuvanhu vose vanonzwisisa. (Uyezve tsitsi dzinogona kukuchengetedza iwe tarisa! Tarisa idzi dzimwe 22 Nzira dzeKuramba Uchikurudzirwa Kuderedza uremu.)

Kunoderedza Kusurukirwa

Kufungisisa kwemazuva ese kwakabatsira kubvisa kunzwa kwekusurukirwa muchidzidzo kubva kuYunivhesiti yeCalifornia, Los Angeles uye Carnegie Mellon University. Zvakare, kuongororwa kweropa kwakaratidza kuti kufungisisa kwakabatsira kudzikira mazinga ekuzvimba, zvichireva kuti vaive panjodzi yakaderera yekurwara nezvirwere zvakakomba. Vanoongorora vanoti zvese izvi zvinoguma nekufungisisa-kurerutsa mabhenefiti, nekuti kushushikana kunowedzera kusurukirwa uye kunowedzera kuzvimba.

Iyo Inogona Kuchengetedza Iwe Mari

Kana iwe ukakohwa zvese zvakanaka zvekufungisisa, unogona kuchengetedza mari pamitengo yehutano mukuita. Chidzidzo kubva kuCentre for Health Systems Analysis chakawana kuti avo vanoita zvekufungisisa vakapedza zvikamu gumi nezviviri kubva muzana pakurapwa mushure megore rimwe, uye zvikamu makumi maviri nemasere kubva muzana mushure mekudzidzira kwemakore mashanu. (Batsira chikwama chako zvakanyanya: Maitiro Ekuchengetedza Mari pane Yako Gym Membership.)

Izvo Zvinokuchengetedza Iwe Kutonhora uye Furu-Yemahara

Vanhu vanofungisisa vanorasikirwa nemazuva mashoma ebasa kubva kuzvirwere zvakanyanya zvekufema, uye vanoona nguva pfupi uye kuomarara kwezviratidzo, maererano nechidzidzo Annals yeMhuri Mushonga. Muchokwadi, vafungidzi vane makumi mana kusvika makumi mashanu muzana mukana wekurwara pane vamwe vavo vasiri zen. (Kana iwe usina kutanga kufungisisa munguva, ungangoda aya gumi Ekurapa Ekurapa eCold uye Flu.)

Zvinoita Kuti Moyo Wako Ugare Utano

Kudzidzira Kufungisisa kweTranscendental (imwe nzira yekufungisisa kwemantra) kunogona kudzora njodzi yako yekurwadziwa nemoyo kana sitiroko, sekureva Kutenderera. Iyo zvakare inoderedza yako yeropa, iyo, pamwe chete nekufungisisa kushushikana-kurerutsa mabhenefiti, zvese zviri zviviri chengetedza moyo wako kugwinya. (Unoshamiswa? Edza izvi gumi Mantras Kufungisisa Nyanzvi Kurarama Na.)

Zvinokubatsira Kurara Zvirinani

Kudzidzira kungwarira pakubatsira vanhu kurara kupfuura dzimwe nzira dzechinyakare, senge kudzikisira kuvhenekwa kwechiedza usiku uye kudzivisa doro usiku, muchidzidzo chitsva JAMA Internal Medicine. Muchokwadi, yaive inoshanda seyokurapa mishonga yakaratidzirwa kuve, uye zvakare yakabatsira kugadzirisa kuneta panguva yemasikati.

Zvinokuita Iwe Mushandi Ari Nani

Zvakanakira kufungisisa zvinogona kuvandudza zvakaringana chikamu chega chega chebasa rako rekushanda: Mushure mevhiki-masere yekufungisisa kosi, vanhu vakawedzerwa simba, kushoma zvisina kunaka nezve mabasa epasi, vachikwanisa kuita zvakawanda uye kukwanisa zviri nani kuisa pfungwa pabasa rimwe chete kwenguva yakareba, inoshuma ongororo yakabva kuYunivhesiti yeWashington. Uyezve, kufungisisa kunobatsira iwe kubata nekushushikana zvirinani, izvo izvo vashandi vese vanogona kubatsirwa nazvo. (Edza aya 9 "Nguva Inoparadza" Idzo Dziri Kubudirira.)

Ongororo ye