Kusinkhasinkha monga chithandizo chamankhwala ochiritsira

Masiku ano, zipatala zingapo zaboma komanso zapadera - zambiri zomwe zili ku United States - zimaphatikiza kusinkhasinkha m'mapulogalamu awo azachipatala.¹. Njira yosinkhasinkha yomwe imaperekedwa nthawi zambiri ndi Mindfulness Based Stress Reduction (MBSR), ndiko kuti, kuchepetsa kupsinjika maganizo pogwiritsa ntchito kusinkhasinkha. Njira imeneyi inayambitsidwa ndi katswiri wa zamaganizo wa ku America Jon Kabat-Zinn². Njira yosinkhasinkha iyi imalimbikitsa kulandila ndikuwona nthawi zovuta pamoyo watsiku ndi tsiku popanda kuziweruza. Zomwe zimachitika nthawi zonse ndi kufuna kuthawa malingaliro olakwika potengeka ndi zochitika kapena kuganiza za chinthu china, koma izi zimangowonjezera. Kuchita MBSR tsiku ndi tsiku kungapangitse mbali za ubongo zomwe zimagwira ntchito pa kuloweza pamtima, kulamulira maganizo, kapena kukwanitsa kubwerera kumbuyo, kuti odwala azisangalala ndi moyo, mosasamala kanthu za zochitika.³.

Kusinkhasinkha ngati chithandizo chokwanira

Nthawi zambiri, kusinkhasinkha kumatha kulimbikitsa ntchito yakumanzere kwa prefrontal cortex, gawo laubongo lomwe limayambitsa malingaliro abwino monga chifundo, kudzidalira kapena chimwemwe, ndikuchepetsa malingaliro oyipa monga kupsinjika, mkwiyo kapena nkhawa. Kuphatikiza apo, imatha kuchepetsa kumva kuwawa chifukwa cha zochita zake pa anterior cingulate cortex, insula ndi thalamus. Mwachitsanzo, akatswiri odziwa bwino kusinkhasinkha kwa Zen akulitsa kukana kupweteka.². Izi zimaganiza kuti palibe chomwe chimalepheretsa munthu wodwala kusinkhasinkha payekha komanso payekha, koma pamafunika kukhazikika pafupipafupi, chilimbikitso chachikulu komanso koposa zonse, nthawi.

M'malo mwake, ziyenera kukumbukiridwa kuti kusinkhasinkha kumalola pamwamba pa zonse kutsagana ndi wodwalayo pakulandila matenda ake kuti amuthandize m'njira yabwino kwambiri. Kuchepetsa kukhudzidwa kwa ululu kapena kupsinjika maganizo, mwachitsanzo, sikuthetsa chifukwa cha ululu kapena matenda. Choncho sichichiza matendawa mwachindunji, koma imatha kupuma njira ina yowonera, chikhalidwe cha maganizo chomwe chingalimbikitse machiritso. Zitha kukhala chimodzimodzi ndi zovuta m'malo mwa chithandizo chanthawi zonse, makamaka popeza izi sizimaloleza nthawi zonse kupeza "machiritso", m'lingaliro la kubwerera ku boma lomwe lisanachitike matendawa. Choncho njira ziwirizi ndi zogwirizana.

N. Garnoussi, Kulingalira kapena kusinkhasinkha pa machiritso ndi kukula kwaumwini: psychospiritual tinkering in mental medicine, cairn.info, 2011 C. André, La méditation de plein conscience, Cerveau & Psycho n ° 41, 2010 MJ Ott, Mindfulness kusinkhasinkha: a za Kusintha & Machiritso, J Psychosoc Nurs Ment Health Serv, 2004