Kusamala, mwambo wamakhalidwe a Kummawa, wakhala akudziwika kwambiri kumadzulo ndi magulu osiyanasiyana auzimu ndi apadziko. Sayansi imatiwonetsa kuti kusinkhasinkha kwabwino kumakhudza kwambiri thupi lathu, malingaliro ndi zogwirizana. Pano tikufufuza chifukwa chomwe anthu ambiri amachitira chidwi ndi momwe makanema angakuthandizireni kukhala ndi luso limeneli.
Pambuyo powerenga nkhaniyi, inunso mungagwirizane ndi gulu lomwe likukula la ophunzira, othamanga, anthu amalonda, asayansi ndi ena omwe akukonzekera okha kupyolera muzochita zamaganizo.
Kusamaliranso Kwambiri
Umboni wamatsutso umatsimikiziridwa kuti kutsimikiza mtima kumakhudza ubongo ndi thupi. Mwachitsanzo, kafukufuku wasonyeza kuti kuchita kawirikawiri kusinkhasinkha kungachititse kusintha kwa ubongo wa ubongo wathu komanso m'zinthu zina za ubongo wathu. Izi zimagwirizana ndi ubongo wa neural plastiki.
Kafukufuku wochitidwa ndi akatswiri ofufuza a Harvard ochokera ku Massachusetts General Hospital anasonyeza kuti patatha masabata asanu ndi atatu a kusinkhasinkha, kulemera kwake kwawonjezeka mu hippocampus yamanzere ya osinkhasinkha. Dera lino la ubongo lathu lakhudzana ndi kuphunzira ndi kukumbukira. Kuonjezerapo, madera okhudzidwa ndi chifundo, kudzidzidzimitsa ndi kudziyesa kukuwonjezeka, pamene mbali zokhudzana ndi zovuta za ubongo zinachepa kukula.
Maphunziro ena adawonetsanso kuti kusinkhasinkha kungathandize ndi zizindikiro zambiri za thupi, kuphatikizapo kuthamanga kwa magazi komanso kupweteka kwanthawi yaitali, komanso kumathandiza kuti chitetezo chathu cha thupi chitetezeke komanso kutipangitsa kukhala ndi moyo wabwino. Komabe, kufunika kwa kulingalira kuyenera kufufuzidwa mozama. Chaka chino, nkhani yomwe inalembedwa ndi RAND Corporation inakambirana bwinobwino mayesero 38 oyendetsedwa bwino omwe amagwiritsa ntchito kusinkhasinkha mwalingaliro kuti athetse ululu wopweteka.
Zomwe akupeza zikusonyeza kuti pali umboni wina wofunikira kuti asanakhale ndi mfundo zamphamvu zokhudzana ndi njira zoterezi.
Dan Harris, nangula wa ABC News, Nightline , ndi Weekend Edition ya Good Morning America , adayamba kuchita zinthu mwachidwi atatha kuvutika ndi mantha pa TV yomwe inakhala mu 2004. Iye adamva kuti ndikumangirira kuti asinthe khalidwe lake losafuna machitidwe. Podziwa kusinkhasinkha kwa zaka zoposa khumi tsopano, Harris akukhulupirira kuti ngakhale kuti chizoloŵezi chimenechi sichitha kuperewera, chingakupangitseni kukhala osangalala komanso opambana.
Amakhulupiriranso kuti ena akhoza kutayika m'maganizo awo pogwiritsa ntchito mawu amodzi omwe amagwiritsidwa ntchito popereka njirazi. Harris akuganiza kuti pamene kusinkhasinkha kwabwino kumaperekedwa mosavuta, kungathe kupempha omvera ambiri. Anaganiza zopereka njira yatsopano yolankhulira za kusinkhasinkha komwe kumayankhula ndi maganizo osakayikira (omwe adadziŵika bwino kudzera mu ulendo wake ndi malingaliro).
Maphunziro a Kusinkhasinkha kwa Chisokonezo Chakumbuyo
Kumvetsetsa kwa njira zachithunzithunzi za kusinkhasinkha kukuwonjezeka, ndipo sayansi ingathe kugwiritsidwa ntchito pakulimbikitsa kusinkhasinkha m'njira yatsopano. Umboni waukulu wa sayansi wotsimikiziranso kusamala ndikuthandizira kufalitsa.
Dan Harris adalongosola zochitika zake ndi kusinkhasinkha m'malingaliro mu bukhu la 10% la Happier , New York Times yopambana kwambiri. Mu bukhuli, Dan akunena kuti nthawi zisanu ndi zisanu zokha za kulingalira zomwe amachita tsiku ndi tsiku zimakhala zokwanira kuyamba kuyang'ana kusintha momwe umagwirira ntchito ndi kukhala ndi moyo. Bukhu lake tsopano lasandulika pa intaneti. Kupereka maphunziro a tsiku ndi tsiku ndi kusinkhasinkha, ndi cholinga chothandizira anthu kuti azikhalapo ndikuwunika.
Maphunziro okwana 10% akupezeka pa intaneti ndi pa iOS zipangizo. Njira zothandizira timu 10% zingathe kufotokozedwa ndi funso lomwe iwo akugwiritsa ntchito poyandikira awo omwe angakhale nawo olembetsa: "Wokhudzidwa ndi kusinkhasinkha, koma zotsutsana ndi woo-woo?" Mwa kuyankhula kwina, timu ya 10% yokondwa ikugwira ntchito pansi -njira ndi njira yophunzitsira anthu momwe angaganizire.
Chomwe chimasiyanitsa 10% Chimwemwe kuchokera kwa ochita masewerawa ndichoti pulogalamu ya intaneti imagwiritsa ntchito chinenero cha tsiku ndi tsiku anthu ambiri amatha kumvetsa. Kuwonetsedwa mu April 2015, maphunzirowa ndi a Dan Harris ndi aphunzitsi odziwika bwino a kusinkhasinkha Joseph Goldstein, amenenso ndi amene anayambitsa bungwe la Insight Meditation Society. Ogwiritsa ntchitowo ali ndi mwayi wophunzira masewero a tsiku ndi tsiku komanso kusinkhasinkha kwawomveka. Iwo angaphenso kufunsa mafunso kwa mphunzitsi wa kusinkhasinkha waumwini, chomwe chiri chodziwika kwambiri pa pulogalamuyi. Zophunzira zisanu ndi ziwiri zoyambirira ndi kusinkhasinkha zingayesedwe kwaulere, ndipo pambuyo pake misonkhanoyo ikupezeka kudzera kulembetsa. Kampani ikukonzekera kuonjezera maphunziro ena amtsogolo mtsogolo ndipo pomalizira pake amapereka makalata onse osiyana siyana.
Zina zamakono zamakono zamakono ndi mawebusaiti ndi Headspace, omwe ali ndi oposa 5 miliyoni ogwiritsa ntchito, ndi Buddhify. Mosiyana ndi mapulogalamu ena omwe amafuna kuti mukhale chete, Buddhify ingagwiritsidwe ntchito popita. Iyi ndi pulogalamu yosinkhasinkha zam'mizinda ndi zosankha zambiri zosinkhasinkha, kuphatikizapo kusinkhasinkha pamene mukuyenda, mukuyendayenda kapena, osayendetsa.
Mapulogalamu a Smartphone Pangani Maganizo Kuphunzitsa Zambiri Zomwe Zingatheke
Makhalidwe abwino ndi oyenera a malangizo anu ndi ofunikira kuti pulogalamu yanu ikhale yopambana. Komabe, pakufuna kuwonjezeka, pali ogulitsa osayika omwe akuwonekera. Choncho, ndibwino kwambiri kupeza pulogalamu yokonzedwa bwino. Komabe, mapulogalamu ena otchuka angathe kukhala opanda ndalama.
Popeza kuti kugwiritsa ntchito pa intaneti sikudalira wotsogolera, nthawi zambiri amawoneka ngati njira yopanda ndalama komanso yosasinthika yomwe imapezeka kwa anthu ambiri. Ndiponso, mapulogalamuwa amaperekedwa kunja kwa gulu ndipo samafuna kuti muyende.
Poganizira njira zochiritsira zamaganizo zomwe zimagwiritsidwa ntchito kudzera muzitali zamakono, sizosadabwitsa kuti mapulogalamuwa akukhala otchuka kwambiri m'maganizo. Kafufuzidwe kafukufuku wothandiza ndi njira zabwino zoterezi wapereka chithandizo china. Mwachitsanzo, kuchepetsa zizindikiro za nkhawa, kupsinjika maganizo ndi kupsinjika maganizo zakhala zikudziwika ngakhale kuti panalibe kukhudzana kwa maso ndi maso, malinga ngati maphunzirowo apangidwa ndi umphumphu. Tikuyembekezeranso kuti kufufuza kwina kuchitidwa mwalingaliro popanda kulingalira molunjika kudzachitika posachedwa. Mapulogalamu othandizira pa webusaiti akuphunziranso m'mabanja omwe amakhala ndi munthu wodwala matenda. Sigrid Stjernswärd ndi Lars Hansson wa ku Lund University ku Sweden posachedwapa analemba zotsatira za phunziro lawo lomwe linali ndi osamalira ogwiritsa ntchito pulogalamu yachinsinsi pa intaneti. Iwo adasonyeza kuti atatha kuwongolera, kusintha kwakukulu kunawoneka m'maganizo a nkhawa, wothandizira komanso wokhudzidwa.
Othamanga ndi gulu lina la anthu omwe amapindula ndi kuphunzitsidwa mwachidziwitso. Akatswiri a zamaganizo a zamaganizo amavomereza kugwiritsira ntchito kusinkhasinkha kuti apangitse mphamvu ndi chikhalidwe, komanso kumanganso maonekedwe a maganizo. Wochita masewero a masewera a Tennis Novak Djokovic ndi chitsanzo chimodzi cha msilikali yemwe amagwiritsa ntchito kusinkhasinkha mwalingaliro.
Ntchito zina zamaganizo zogwiritsa ntchito mafoni zimapangidwa makamaka kwa achinyamata. Kawirikawiri amavomereza kuti kusinkhasinkha ndizozoloŵera ana angadziwitsidwe ali aang'ono. Maphunziro pa zamakono opanga mafilimu amasonyeza kuti akhoza kupereka mwayi wolemera. Mwachitsanzo, ana amafotokoza kuti amakhala omasuka komanso amadziwa bwino kugwiritsa ntchito mapulogalamu monga Breathe, Think, Do, ndi Sesame, yomwe imapezeka ku Sesame Street, yophunzitsa ana.
Kusinkhasinkha kwa Lab-Tech Labyrinth mu Laibulale
Matt Cook ndi Jennet Croft anayesa njira ina yothetsera nzeru zamaganizo. Iwo anaika Labyrinth ya Sparq Kusinkhasinkha mu laibulale yophunzitsa ya University of Oklahoma Norman campus. The Sparq ndi malo osungira omwe amapanga labyrinth pansi. Mapulogalamu a Cook ndi Croft omwe amagwiritsidwa ntchito pogwiritsa ntchito makina opangira mavitaminiwa ndipo amagwiritsira ntchito njira yachikale yoganizira pogwiritsa ntchito njira yosadziwika.
Zopadera za kukhazikitsa kwawo ndikuti zimapatsa wosankha kusankha. Pali mawonekedwe owonetsera omwe amalola wosuta kusankha zosankhidwa zake, kuganizira mitundu ya chikhalidwe ndi zokongoletsera. Zomwe zilipo zimaphatikizapo Indian, American American, ndi Medieval European designs. Wogwiritsa ntchitoyo amagwirizanitsa ndi labyrinth yomwe ikuwonetsedwa pogwiritsa ntchito malo owonetsera. Aliyense wogwiritsa ntchito njirayi amalimbikitsidwa kuti afufuze mawu awo. Chiyanjano chingakhale mwa mawonekedwe a kuyenda kupyolera mu labyrinth, kusinkhasinkha, kukhala ndi yoga kapena njira zina zosamalitsa.
Ndi a Sparq, ofufuza adafuna kupereka njira ina kwa makina a makompyuta omwe ali ndi malaibulale. Cook ndi makina osungirako zamakono opangira makasitomala, ndipo akutsutsa kuti njira iyi ingathandize kuchepetsa nkhawa, kutopa kwa maganizo ndi kusokonezeka komwe kumachitika chifukwa cha maola ambiri akuphunzira ndikukhala pa kompyuta. Sparq labyrinth, yomwe imaphatikizapo chimango chozungulira cholamulidwa ndi iPad, chafika pano.
Anthu makumi asanu ndi limodzi mphambu asanu pa zana aliwonse a ogwiritsa ntchito amanena kuti zochitika zawo zinawasiya iwo omasuka komanso osadandaula. Olembawo, akusonyeza kuti kusinkhasinkha kwa labyrinth kungapindulitse othandizira makalata a zamaphunziro. Kukonzekera kotereku kwa digito kunawonetsedwa ku yunivesite ya Massachusetts Amherst. Zimasonyeza kuti oyendetsa labyrinth anali ndi mphamvu yochepa ya magazi komanso kuchuluka kwa magazi, poyerekeza ndi maulamuliro, omwe amathandiza phindu la kulingalira uku kumachita pogwiritsira ntchito zipangizo zamakono.
> Zotsatira:
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> Hilton, L., Hempel, S., Ewing, BA ndi al. Kusinkhasinkha Kusinkhasinkha Mavuto Osautsa: Kukonzekera Mwatsatanetsatane ndi Meta-Analysis . Annals of Behavioral Medicine, 2017; 51: 199. do: 10.1007 / s12160-016-9844-2
> Hölzel B, Carmody J, Lazar S, et al. Kulingalira kumayambitsa kuwonjezeka kwa ubongo wa m'dera ubongo kwambiri. Research Psychiatry: Neuroimaging , 2011; 191: 36-43.
> Lembani B, Dip G, Pearce A. Mphamvu Kuphunzitsa Ubongo: Kugwiritsa Ntchito Zipangizo Zamakono Kuti Zisamalire Kuphunzitsa Kulimbitsa Mphamvu ndi Kulimbitsa Thupi. Mphamvu ndi Ulilimbedwe Journal, 2016; 38 (6): 81-88.
> Sequeira S, Black D, Slavich G. Kusinkhasinkha mwalingaliro ndi chitetezo cha mthupi: kuyang'anitsitsa mwatsatanetsatane za mayesero olamuliridwa mosavuta. Annals wa New York Academy of Sciences , 2016; (1): 13-24.
> Stjenswärd, S, Hansson, L. Zotsatira za kuika maganizo pa webusaiti kwa mabanja omwe ali ndi matenda a m'maganizo-Kufufuza koyenera . Informatics for Health ndi Social Care, 2016; 42 (1).