Mawaniro Ekuita Hutano Hwepfungwa Mabhenefiti Ekufamba Pasina Kuenda Kwapi

Zvemukati

• Ronga rwendo.
• Rangarira nguva dzakanaka.
• Nyura mune imwe tsika.
• Enda kune microadventure.
• Dzorerazve zvaunoziva.
• Ongororo ye

Kufamba kune simba rekukushandura. Kana iwe ukasiya zvezuva nezuva kumashure uye ukasangana neakasiyana zvakasiyana tsika kana nzvimbo, hazvisi chete zvinokurudzira kushamisika uye zvinokusiya iwe uchinzwa uchifara uye uchizorodzwa, asi zvakare ine mukana wekukonzera kudzika kwepfungwa shanduko iyo inogona kutungamira kune kuwanda kwenguva refu kuzadzikiswa uye pachako -kuzivisa.

“[Paunenge uri kune imwe nyika] unganzwa pfungwa yorusununguko, pasina marudzi mamwe chete emiganhu, uye izvozvo zvingareva kuti wava kukwanisa kufunga nenzira itsva uye dzakasiyana,” anodaro Jasmine Goodnow. , muongorori mubazi rezvehutano nekusimudzira kwevanhu kuWestern Washington University.

Kunyange nyika zhinji dzichiramba dzakavakirwa ramangwana rinotaridzika nekuda kwe iyo coronavirus denda, tsvagiridzo inoratidza kuti iwe unogona kuwana mabhenefiti ekufamba usingaendi kure-kana kupi zvako. Ehezve, hapana chinotsiva kunakidzwa kwekumuka uchienda kune imwe nyika, uchiona chiratidzo chemakomo ekukwira kwezuva, kana kunhuhwirira hwema hwekunaka kwekudya kwekunze kwemugwagwa. Asi pasina zuva rakasimba apo kufamba kwakapararira kwenyika dzese kuchavhurwa - kana kuti vangani vanhu vanozonzwa vakasununguka kukwira mundege painenge ichiita - heino nzira yekuwana iyo-inzwe-yakanaka mhedzisiro yekufamba izvozvi.

Ronga rwendo.

Kuronga rwendo hafu yekunakidzwa, kana zvakadaro chirevo chekare chinoenda. Iwe unogona kunge usinganzwe wakasununguka kubhuroka tikiti rendege parizvino, asi hazvireve kuti haugone kutanga kufunga nezve kwaungade kuenda. Nekupenda mufananidzo wepfungwa wekuenda kwawakarota, uchifungidzira uri ipapo, uye uchidurura pamusoro pezvifananidzo uye nhoroondo dzakanyorwa dzeanogona kuitika uye zviitiko, unogona kuwana kugutsikana kwakanyanya sekunge iwe uriko chaizvo. Zvinoenderana ne2010 chidzidzo cheDutch, spike yakakura kwazvo mukufara kwevanhu kune chekuita nekufamba inouya chaizvo kutarisira yorwendo, kwete mukati marwo.

Sei? Ine chekuita nemubairo kugadzirisa. "Kubhadhara mubayiro ndiyo nzira iyo huropi hwako hunogadzirisa zvinofadza kana zvinopa mubayiro munharaunda yako," anotsanangura Megan Speer, Ph.D., wezvemagariro uye ane hukama (manzwiro) mutsvakurudzi weeuroscience kuColumbia University. "Mibairo inotsanangurwa zvakanyanya sekusimudzira kunomutsa manzwiro akanaka uye kunogona kuunza nzira uye maitiro anotungamirwa nechinangwa." Aya manzwiro akanaka anobva mukuburitswa kweiyo neurotransmitter dopamine (inozivikanwa se "mufaro hormone") kubva mukatikati mebrain, anodaro. Uye, zvinofadza zvakakwana, "kutarisira ramangwana mibairo kunopa mhinduro dzakafanana-dzinoenderana nemubairo muuropi sekugamuchira mubayiro," anodaro Speer.

Kunakidzwa mune minutiae yekuronga, kusanganisira kuronga nzira dzekufamba-famba kwemazuva mazhinji, kutsvaga mahotera, nekutsvaga maresitorendi matsva kana asina kuwanikwa, chinogona kuve chiitiko chinonakidza. Mazhinji mabhaketi-rondedzero adventures inodawo matani ekufanoronga kuronga kuitira kuwana mvumo kana bhuku pekugara, saka ino inguva yakanaka yekusarudza kwekuenda kunoda kufungisisa. Zvinyurise mumabhuku ekutungamira kana ezvekushambadzira (senge aya mabhuku ekufambisa anonyorwa akanyorwa nevakadzi vebasass), fungidzira zvakadzama nezve iko kuenda kuburikidza nemood board, uye fungidzira nguva dzekuzadzikiswa kana zororo rauchasangana ipapo. (Heano zvimwe pane Maitiro Ekuronga Bhaketi-Rondedzero Yekushanya Rwendo.)

Rangarira nguva dzakanaka.

Kana kupuruzira mumapikicha ekare ekufambisa pa Instagram uchitsvaga #travelsomeday kufemerwa kunonzwa sekunge kutambisa nguva, unogona kupuruzira zviri nyore uchiziva kuti dhamu ine hutano yekushuva inogona kuwedzera manzwiro ako. Zvakafanana nerufaro runowanikwa mukutarisira kufamba, kutarisa kumashure pane zvakaitika kare kunogonawo kuwedzera mufaro, maererano nekutsvakurudza kwakabudiswa mu Maitiro Ehunhu Hunhu. "Kurangarira nezveyeuchidzo dzakanaka kunopa nzvimbo dzehuropi dzakanangana nekugadziriswa kwemubairo uye zvinogona kudzikisira kushushikana nekuwedzera tariro munguva yacho," anotsanangura kudaro Speer.

Enda kupfuura zvinokanganisa zviripo uye tora nguva yekudhinda uye kumisikidza mapikicha mashoma aunofarira aunogona kutarisa zuva rega rega, kushanyirazve hunyanzvi hwakarasika hweapikicha album, kana kudzidzira kurangarira kwepfungwa nekuzvifungidzira wakadzokera kune imwe nzvimbo nzvimbo panguva yekufungisisa. Iwe unogona zvakare kuyedza kushambadzira nezverwendo rwekare kuti udzokorore ndangariro yakakosheswa.

"Kuyeuka kwepfungwa uye zvakanyorwa zvinoita senge kwakasiyana nenyaya yekukurudzira," anodaro Speer. "Chero ipi nzira inotungamira mukurangarira kwakajeka uye kwakanyanya kune mumwe munhu ndiyo inobatsira pakurarama."

Izvo zvinoita sekunge zvinoita mutsauko, zvisinei, kuyeuka nzendo dzinoitwa neshamwari kana mhuri. "Kurangarira nezve ndangariro dzakanaka dzemagariro zvinogona kutungamira kudzikiswa kukuru kwemazinga ehomoni yekushushikana, kunyanya sezvo vanhu vangave vakanzwa kusurukirwa panguva yeCOVID-19 denda," anotsanangura Speer."Takaonawo kuti kuyeuka ndangariro neshamwari yepedyo kunogona kuita kuti tiyeuke zviitiko izvozvo sezviri kujeka uye zvakanaka."

Nyura mune imwe tsika.

Kunyangwe iwe uri kufungidzira rwendo rwemunguva yemberi kana kurangarira ndangariro dzinonakidza dzekufamba, unogona kudzamisa maitiro nekuunza imwe-chaiyo-nguva yetsika zviitiko zvinofemerwa nekwaunoenda. Imwe yemafaro makuru ekufamba kutsvaga nzvimbo uye kunzwisisa tsika dzayo kuburikidza nekudya. Kana 2021 uchirota nezveItari, edza kugona lasagna bolognese kana kurima bindu remuriwo reItaly kuti uwedzere kunaka kwechokwadi ku pizza yakagadzirwa kumba. (Aya mapiki uye zvikoro zvekugadzirira zviri kupawo epamhepo yekubika makirasi izvozvi.)

Kudzidza mutauro mutsva kunobatsirawo hutano hwepfungwa uye kunonatsiridza kushanda kwehuropi, kusanganisira kuyeuka zviri nani, kuwedzera kushanduka kwepfungwa, uye kuwedzera kugona, maererano neongororo yakabudiswa mu. Miganhu yeHuman Neuroscience. Saka, paunenge uchinatsiridza kugadzirwa kwesushi kumba kwako uye kuswera uchifunga nezveramangwana remaruva emaruva muyukata, wadii kudzidza kubika chikafu chako muchiJapan? Tendeukira kune iri nyore kudzidza mutauro app seDuolingo kana Memrise, kana kufunga kuongorora kirasi yekoreji pachikuva seCoursera kana edX mahara (!).

Enda kune microadventure.

Paunofamba, hauna kunyanya kushushikana, uripo zvakanyanya, uye unowana mukana wekusununguka, zvese izvi zvinogona kutungamira mukunzwa kwakanaka uye shanduko yemunhu wega, anodaro Goodnow. "Ipfungwa iyi yekuremerwa kana pfungwa inonzwisisika yekuve kure nemusha, zvese nekuziva uye nemuviri," anotsanangura. (Liminality ishoko rinowanzo shandiswa mune anthropology iyo inotsanangura zvine chekuita nezvekunzwa chikumbaridzo kana kuve uri wepakati, uri-pakati penyika.)

Sezvineiwo, kune wese munhu anongogumira pakufamba kwedunhu mumwedzi iri kuuya, haufanire kuyambuka makungwa kuti uwane kunzwa uku kwekunge usipo uye nezvakanaka zvinouya nazvo. "Ndakaona kuti hapana musiyano nepfungwa yekuremerwa pakati pevanhu vakafamba kwenguva yakareba nevanhu vakaenda kunzira (kuenda kune imwe nzvimbo kwemazuva asingasviki mana)," anodaro Goodnow. (Zvimwe pano: Zvikonzero zvina zveBhuku Microvacation Izvozvi)

Kiyi yekuwana kugutsikana kwakafanana uye kukwidziridzwa kubva kunharaunda yenzvimbo sezvaungaita kubva kure-kure rwendo ine zvakawanda zvekuita nemafambiro aunoita rwendo pane nezve kwaunoenda. "Enda kune yako microadventure nepfungwa yechinangwa," kuraira Goodnow. "Kana iwe uchikwanisa kugadzira pfungwa yehutsvene kana hunyanzvi padanho rekubata mickey, sezvinoita vanhu vazhinji nekufamba kwenguva refu, zvinokanganisa pfungwa dzako uye unoita sarudzo nenzira irikubatsira kusimudzira pfungwa yekuremerwa, kana kure, "anotsanangura. "Pfeka hembe dzako dzekufambisa uye tamba vashanyi. Wedzera zvishoma pane zvinhu zvakakosha sechikafu kana kuwana kuratidzwa kwemuziyamu." (Iwe unowana zvakatowanda mabhenefiti kana iri yekunze yekushambadzira-dhizaini rwendo.)

Zvakawanda sekukwira ndege kunonongedzera kupfungwa dzako kuti uri pazororo, kugadzira chikumbaridzo chaunoyambuka pazviitiko zvako zvemuno zvinobatsirawo kuita kuti microadventure inzwe yakakosha. Izvi zvinogona kuve zvakapusa sekutora chikepe kuti usvike kwauri kuenda, kuyambuka muganho, kana kutosiya guta kumashure uye kupinda mupaki. Makambani epasi rose arikutenderedzawo vafambi vemuno nekuvandudza mafambiro e microadventure, kusanganisira Haven Zvakaitika neRoAM Beyond, husiku hune husiku hunopenya muWashington's Cascade Mountains, kana Getaway, iyo inopa mini cabins padyo nemaguta makuru kubvumidza vanhu ku pukunyuka uye bvisa. (Hedzino dzimwe nzendo dzekunze dzekuenda kubookmark kwegore rinouya, uye nzvimbo dzinoyevedza dzaungakwanise kutarisa zhizha rino.)

Dzorerazve zvaunoziva.

Zviri nyore kuti unzwe uripo kana uri kumwe kunoshamisa uye kunotyisa. Pane kumhanyisa kwezvinhu zvitsva, ruzha, uye hwema paunogara kune imwe nyika zvinoita kuti unzwe kusaziva nezvekwakapoteredza uye zvinokubatsira kuti uone zvimwe zvausiri pamba. Asi kudzidza kubvuma runako munzvimbo dzako dzezuva nezuva kunopa iwe mukana wekukudziridza kufunga.

"Paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinakidzwa, simbisa pfungwa dzako nekucherechedza zvaunoona, kunzwa, uye kunhuwidza," anodaro Brenda Umana, MPH, nyanzvi yehutano hweSeattle uye chipangamazano wepfungwa. "Iwe unogona zvakare kusarudza kuteerera zvakanyanya uye kutaura zvishoma kune chikamu chenharaunda yako yemuno." Uri kufamba here? Kana iwe uine shamwari kana mhuri, tora zororo kubva kubata uye ugare wakanyarara kwemaminitsi gumi, uye kana uri wega, teerera mahedhiyo uye ingoteerera kune zvakakukomberedza. (Iwe unogona kutogadzira imba yekugara zvakanaka kana iwe usiri kuda kubva mumba.)

"Kuziva kana kucherechedza uku kunogona kutaurwa sekushinga kwekusimbisa, uye pakupedzisira kusangana kwacho kunotitora kuti tifungisise," anotsanangura Umana. "Nekukudziridza kuziva kwepfungwa patinenge tiri kunze mune zvakasikwa, tiri kubvisa zvinonetsa zvehupenyu hweguta nekupa hunyanzvi system, iyo inogara ichingowedzerwa, nguva yekugadzirisa." Patinoita izvi munharaunda medu, isu hatinawo kushushikana kunogona kuuya nerwendo rwekufamba kwenguva refu, sekuuya kumba kugomo rebasa. (Zvakabatana: Sei Uchifanira Kufungisisa Paunenge Uchifamba)

"Idzi nguva diki dzekuda kuziva zvakatenderedza mamiriro edu ezuva nezuva dzinogona kuenderera kune dzimwe nzvimbo dzehupenyu hwedu, uye dzinotungamira kune shanduko huru muhutano hwedu, kungave mumuviri, mupfungwa, kana mumweya," anodaro Umana.

Ongororo ye