Chii chinonzi Executive Dysfunction?

Zvemukati

• Chii chinonzi Executive Function?
• Chii chinonzi Executive Dysfunction?
• Saka, Chii Chinokonzera Executive Dysfunction?
• Inoita sei Dysfunction Dysfunction Inobatwa uye Inobatwa?
• Zvishandiso zveManaging Executive Dysfunction
• Ongororo ye

Iwe unombonzwa here sekuti uropi hwako hausi kuita zvazviri, kukanganisa, kunofanirwa? Pamwe unotarisa pakarenda yako kwemaminetsi chete ku zvakadaro tamburira kuronga zuva rako. Kana kuti pamwe unonetseka kudzora maitiro ako; mamwe mazuva unobvongodza zvinhu mukati memisangano yeZoom, nepo dzimwe nguva, unenge wakanyarara zvekuti mukuru wako anogona kufunga kuti musoro wako uri mumakore.

Iyi mienzaniso mienzaniso yechinhu chaicho chinozivikanwa sekutadza kushanda, uye zvinogona kuitika kune chero munhu. Vanhu vanoona kusagadzikana kwekutonga kazhinji vanonetseka nekuronga, kugadzirisa matambudziko, kuronga, uye manejimendi - uye zvinowanzove chiratidzo chekuti chimwe chinhu chikuru chiri kuitika (chero chinhu kubva mukushushikana, ADHD, uye mamwe matambudziko ehutano hwepfungwa kune COVID-19). Mberi, zvese zvaunoda kuti uzive (uyezve nezvimwe) nezve Executive kusagadzikana, zvazviri, zvinoshanda sei, zvinokanganisa ani, uye zvekuita nezvazvo, sekureva kwenyanzvi dzehutano hwepfungwa.

Chii chinonzi Executive Function?

Kuti unzwisise Executive Dysbasa, unofanira kutanga wanzwisisa executive function. "Kazhinji, [executive function] izwi rinoreva hunyanzvi hwepasi rose hwehukama nemabatiro anoita vanhu hupenyu hwezuva nezuva," anotsanangura kudaro chiremba wezvepfungwa Alfiee Breland-Noble, Ph.D., muvambi weAAKOMA Project, isiri purofiti yakatsaurirwa kuhutano hwepfungwa nekutsvaga. "IAmerican Psychological Association inotsanangura mabasa epamusoro se" maitiro epamusoro ekuziva, "ayo anosanganisira kuronga, kutora sarudzo, uye kuita zvinangwa, pakati pevamwe.

"Pakazere, hutano hwehutungamiriri hunotibatsira kutonga hupenyu hwezuva nezuva nekuchengetedza hukama," anowedzera bhodhi-yakasimbiswa neurologist Paul Wright, MD, mutevedzeri wemutungamiri wepamusoro uye sachigaro weNeuroscience Institute kuNuvance Health, isiri-ye-purofiti yehutano system. "[Izvo] zvinosanganisira maitiro, pfungwa, uye unyanzvi hwepfungwa hunotibatsira kutarisa, kuronga, kuronga, uye kuyeuka kutarisira nguva nekudzidzira kuzvidzora."

Iti nguva yakatarwa inokwidzwa zvisingatarisirwi kubasa. Sezvineiwo, unozviwana uri nyore kukwanisa kujairana nemamiriro ezvinhu uye kufunga nzira dzekugadzirisa mabasa kuti basa riitwe ASAP. Kufunga kwakadai uye kushanduka.

Izvo zvataurwa, izvi zvakakwana, kushanda zvine hutano kunogona kudzikira uye kuyerera mukati mezuva rako rese. "Kuita basa kunoitwa 'pamhepo' mukati menguva yese yekumuka kwemunhu," anotsanangura kudaro nyanzvi yezvepfungwa yekiriniki Forrest Talley, Ph.D. Nekuda kweizvozvo, dzimwe nguva iwe- uye neaya maitiro ekuziva - anogona kunge ari pane autopilot. "Nekuti mumwe nemumwe wedu akashandisa hupenyu hwese nerudzi rwehutungamiriri hunoita 'zvakajairika' kune mumwe nemumwe wedu, zvinongonzwa saizvozvo… zvakajairika," anodaro Talley. Nekudaro, pane dzimwe nguva, iwe unogona kusakunda pa, semuenzaniso, kutarisa kana kutonga nguva. Zvimwe zvacho zvinongova mugumisiro wekuva munhu. "Tese tinogona apo neapo kukanganwa, kunetseka kutarisisa, uye kudzora manzwiro edu nekuda kwezvikonzero zvakasiyana zvinosanganisira kupera mvura mumuviri, nzara, uye kushaya hope," anodaro Dr. Wright. Asi (!) Kana iwe ukazviwana uchinetseka nekuronga, kuronga, kugadzirisa matambudziko, uye kugadzirisa maitiro ako pane akajairwa, unogona kunge uri kusangana nevakuru kusagadzikana.

Chii chinonzi Executive Dysfunction?

Zvinongova zvinopesana nehutungamiriri hwebasa: Executive kusagadzikana ndipo apo kana humwe kana hunyanzvi hwataurwa pamusoro husiri kushanda nemazvo sezvinobvira, sekutaura kwenyanzvi yekurukuriranayana neyekuziva neuroscientist Caroline Leaf, Ph.D. Kunyanya, iyo APA inotsanangura kusashanda zvakanaka kwevakuru se "kukanganisa mukukwanisa kufunga zvisina musoro; kuronga; kugadzirisa matambudziko; gadzira ruzivo; kana kutanga, kuenderera, uye kumisa maitiro akaoma."

Inzwi rakajairika? Vanenge munhu wese anowana imwe nhanho yevakuru kusagadzikana nguva nenguva, kunyanya pavanenge vachishushikana mupfungwa kana mumuviri, sekutaura kwenyanzvi. (Kutaura kuna Hannah Montana, "munhu wese anokanganisa, munhu wese ane mazuva iwayo.")

"Pamwe hauna kuwana kurara kwakaringana, kuva nehusiku, kukanganiswa nekushushikana kwezvemari, kurwara kwemudiwa ... Pamazuva ano, tine nguva yakaoma yekutarisisa, zvinokurudzira zvakaoma kuwana kupfuura Sasquatch, kuronga kunotora kuwedzera kushanda nesimba, uye manzwiro anotikunda, "anotsanangura Talley. "Don't jump to conclusion and assume kuti urikurwara nechirwere ichi. Odds are you are just having a bad day or a tough week."

Izvo zviri kutaurwa, kana Executive kusagadzikana kuchiratidzika kunge kuri kuitika zvakawanda, saka inogona kunge iri nguva yekutarisisa nehutano hwepfungwa, sezvo nyaya hombe inogona kunge ichikonzera matambudziko aya, anodaro.

Saka, Chii Chinokonzera Executive Dysfunction?

"Rondedzero yezvingave zviwanikwa zvekudzikira kwehutungamiriri basa rakareba kwazvo, asi mhosva dzinowanzoitika dzinosanganisira ADHD, kushushikana, kusagadzikana kwekushushikana, kushungurudzika kwakanyanya, kukuvara kwehuropi, doro, uye kupindwa muropa nezvinodhaka," anodaro Talley. Leaf anonyora runyorwa urwu, achiwedzera "hurema pakudzidza kune dhementia, autism, tumota dzehuropi, uye pfungwa dzakanyanya kusadzorwa uye kushushikana zvine chepfu" zvinogona kukukonzera kukudziridza kusagadzikana kwepamusoro zvakare.

Uye kunyangwe iwe uchigona kutambura nehunyanzvi chete kubva mukusashanda zvakanaka (funga: iwo mashoma mashoma ekutanga mavhiki anorema edenda), zvinowanzoitika kuti zvibatane neneurologic kusagadzikana (semuenzaniso kukuvara kwehuropi) pamwe nekusagadzikana kwepfungwa kana mamiriro epfungwa (semuenzaniso ADHD) , maererano nechinyorwa chekuongorora mu Continuum. Zvichireva, kusashanda zvakanaka kunowanzoonekwa sechiratidzo chechinhu chinowanzova nyaya hombe.

Case in point? COVID-19, iyo inofungidzirwa kuti inokonzeresa kumwe kusashanda zvakanaka. Chidzidzo chidiki kubva munaKukadzi 2021 chakawana kuti 81 muzana yevarwere vakaona kusagadzikana kwekuziva vachiri kupora kubva kwenguva yakareba COVID-19 chipatara. Vaya vasina coronavirus yakaoma vari panjodzi yekushomeka. "Takaona vanhu vazhinji vaine matambudziko nehunyanzvi hwekuita basa panguva yeCOVID-19 denda nekuti vainzwa kushushikana, kutya, uye kushushikana," anodaro Dr. Wright. (Onawo: Iyo Inotyisa Mental Hutano Mhedzisiro yeCOVID-19 Unofanirwa Kuziva Nezve)

Saka, ungaziva sei kana iwe uri kusangana nekusashanda zvakanaka? Hezvino zviratidzo zvishoma, maererano naDr. Wright:

• Kugara uchitsauswa pamisangano uye hurukuro
• Kunetseka kudzora manzwiro kana kubata nekuvhiringidzika
• Kukanganwa kuita zvinhu zvave pedyo-otomatiki (kubhadhara mabhiri, kuita mabasa ekutanga pasina kushanda nesimba, nezvimwewo)
• Kusangana nekurasika kwendangariro; hurombo kupfuura mwero wenguva dzose wekukanganwa
• Kunzwa kuremerwa zviri nyore nemabasa (kunyanya kana wanga uchiita mabasa iwayo zvinobudirira mugore rapfuura)
• Kusangana nekudzikira kugona kuronga uye kuronga hupenyu hwako hwezuva nezuva
• Kurwira kutevedzera nhanho-nhanho mirairo, kana kunzwa kuti haugone kugadzirisa
• Kutambisa nguva; kazhinji kunetseka nekugadzirisa nguva
• Kuwedzeredza dhizeti kana chikafu chisina kudya nekuda kwekuzvidzora kushoma

Inoita sei Dysfunction Dysfunction Inobatwa uye Inobatwa?

Executive dysfunction ndiko kwete chirwere chepamutemo chekurapa chinozivikanwa neDiagnostic uye Statistical Manual yeMental Disorder, iyo catalog yemamiriro epfungwa anoshandiswa zvakanyanya navanachiremba kuongorora varwere. Izvo zvine, zvisinei, zvine "chirevo chakagovaniswa uye chiyero chekuzivikanwa pakati pevashandi vehutano hwepfungwa nevadzidzisi," anodaro Breland-Noble. Zvichireva, kana zvinhu zvave "zvisina kunyatsonaka" kwechinguva, kutsvaga chiremba (semuenzaniso.chiremba wezvepfungwa, chiremba wezvepfungwa) izano rakanaka, sezvo vachigona kukubatsira kuti usvike pamudzi wechero chinetso chakakomba uyezve, tarisiro, kugadzirisa dambudziko iri.

Kamwe kana kusashanda zvakanaka kwepamusoro kuchinge kwaonekwa nenyanzvi inokwanisa, pane zvakawanda zvekurapa sarudzo dziripo. Iko kiyi, zvisinei, kuzivikanwa uye kwekurapa kurapwa. Kana ikasatariswa kwenguva yakareba, kusagadzikana kwakawedzera kwakadaro "kunogona kutungamirira kuzviratidzo zvekuora mwoyo nekuzvidya mwoyo pamwe nekusazviremekedza nekufamba kwenguva," maererano nebhodhi-yakasimbiswa chiremba wepfungwa Leela Magavi, MD Saka, hongu, kuzvidya mwoyo kunogona kukonzera kusashanda kwevakuru. asi kusashanda zvakanaka kunogona kukonzera kushushikana - kutenderera kusingafadzi. (Zvakafanana: Chii Chinonzi Kunyanya Kufunganya Kwepamusoro?)

Mashoko akanaka? "Mabasa makuru anogona kudzoka nekuvandudza pamatanho akasiyana, andakawana kuchipatara nevarwere vangu uye mukutsvaga kwangu, angave munhu anga achirwisana neTBI, hurema hwekudzidza, autism, kushungurudzika kwakanyanya, kana kuora mwoyo kwekutanga," anodaro Dr. Shizha. "Nemaitiro akakodzera-manejimendi ekurapa, varwere vangu, pamwe nezvidzidzo mukutsvagurudza kwangu, vakakwanisa kuvandudza zvakanyanya masimba avo ekushanda nekufamba kwenguva, zvisinei nezvakaitika kare." (Related: Mazano Akareruka eKuvandudza Hutano Hwouropi)

Zvishandiso zveManaging Executive Dysfunction

Limit screen nguva. "Kudzikisira nguva yechiratidziro uye kuchengetedza miitiro yakajairika inosanganisira zviitiko zvekufunga uye kurovedza muviri - zvakanyanya sezvinobvira - zvinogona kuvandudza kutarisisa uye kukurudzira," anodaro Dr. Magavi.

Edzakurapwa. Breland-Noble naDr. Magavi vose vanotaura cognitive behavioral therapy, imwe nzira ye psychotherapy, senzira yakanaka kwazvo yekurapa kusashanda zvakanaka kwevakuru. CBT inowanzo tarisa mukuchinja zvakanyanya kusingabatsiri kana kufunga kwakashata uye maitiro ehunhu kuti iwe ugone "kudzidza nzira dziri nani dzekugadzirisa" nematambudziko ako epfungwa uye uve "anoshanda zvakanyanya" muhupenyu hwezuva nezuva, maererano neAPA. Mune mamwe mazwi, CBT inotarisa zvakananga mabasa ehutungamiri (semuenzaniso kuronga uye kuronga, kurarama nezvipingamupinyi, kugadzirisa pfungwa kumamiriro ezvinhu, nezvimwewo) "kubatsira mumwe munhu kugadzirisa maitiro ake maererano nemamiriro ezvinhu anogamuchirwa," anotsanangura kudaro Breland-Noble.

Dzidzira utsanana pakurara. Sezvo kurara kunoita basa rakakura mukuita basa kwe munhu wese, zvakakosha kuve nehutsanana hwekurara, anodaro Dr. Magavi. Izvi zvinosanganisira zvinhu zvakadai sekusashanda kubva kuimba yako yekurara (nekuti kuita kudaro kunogona kukanganisa kurara), uye kupinda mutsika yekuenda kunorara uye kumuka panguva dzakafanana zuva nezuva. (BTW, waiziva here kuti kurara nemasokisi kunogona zvakare kukubatsira iwe kubata iwo maZ?)

Gadzira yakatarwa nzvimbo yebasa. Chengetedza nzvimbo yako yebasa inotonhorera, yakajeka, yakachena, uye yakarongeka - zvese izvi zvinobatsira kugadzirisa kutarisa, anodaro Dr. Magavi. "Kunyora pasi zvinangwa zvepamusoro zvezuva uye nekuyambuka izvi zvinogona kubatsirawo vanhu kuchengetedza mabasa." Zvinonzwika zviri nyore zvakakwana, asi kune avo vari kunetsekana nekutadza kushanda, kungo rangarira kuita rondedzero yekuita kunogona kunetsa. (Yakabatana: Ndakashanda Kubva Kumba Kwemakore mashanu - Heano Maitiro Ekuti Ndigare Ndine Kubudirira uye Kudzora Kushushikana)

Vaka pane kubudirira kwako. Kunyangwe budiriro diki dzinoburitsa dopamine, iyo inogona zvirokwazvo kusimbisa hunhu hwakanaka uye kutarisa, anodaro Dr. Magavi. Pane iyo flip parutivi, yakaderera mazinga e dopamine uye norepinephrine inogona kutungamira kukucherechedza kwekushomeka. "Saka chero chiitiko chinowedzera aya mazinga chinogona kusimudzira kutarisa." Semuenzaniso, kana iwe uchinzwa kukundwa, zvipe iwe 30-yechipiri basa, kungave kupeta rimwe bhurukwa rejean, kusuka ndiro, kana kunyora chirevo chimwe chete. Pemberera kuita iro diki basa, uye ona kana iwe uchinzwa kuchikurudzirwa kuenderera.

Ongororo ye