1 - Tšoenyeho ea Sechaba ea ho Tšoenyeha le Tlhahlobo ea Boithuto
Liphuputso tsa ho nahana ka bongobo li na le monyetla oa ho senola mabaka a etsang hore batho ba bang ba hlaolele matšoenyeho a sechaba 'me ba bang ba se ke ba etsa joalo, hammoho le mekhoa ea mekhoa ea phekolo e ka thusang haholo-e itšetlehile ka litšoaneleho ka bomong.
Ka tlase mona ke lithuto tse hlano tsa boko bo etsoang ke boko bo tsoetseng pele tsebo ea rona ea bothata ba ho tšoenyeha ka sechaba (SAD).
2 - Batho ba bang ba nang le SAD ba arabela hamolemo ho CBT ho feta ba bang
Haeba u fumane phekolo ea kelello-boitšoaro (CBT) le / kapa meriana ea lefu la ho tšoenyeha ha sechaba , ho ka etsahala hore khetho ea phekolo e ne e thehiloe ponong ea setsebi se neng se se laola, ho feta litšobotsi tsa hau joaloka mokuli .
Sena se ka fetoha kaofela, ka lipatlisiso tse hlahlobang molemo oa "li-neuromarkers" ho bolela esale pele hore na bakuli ba tla arabela hantle ho mefuta e meng ea phekolo. Libaka tsena tsa boko li khetholloa nakong ea litekanyetso tse tsejoang e le litšoantšo tse sebetsang tsa matla a khoheli (fMRI).
Phuputsong ea 2013 e etelitsoeng ke John D. Gabrieli ho tsoa Institute of Technology ea Massachusetts, 'me e tšehetsoa ke National Institute of Mental Health (NIMH), ho fumanoe hore har'a bakuli ba 39 ba nang le SAD ba fumaneng libeke tse 12 tsa CBT, ba bang ba fetang li ile tsa arabela ka matla lifahlehong tse halefileng (tse itšetlehileng ka ho shebella boko ba tsona) li bontšitse ntlafatso e ntlafetseng.
Sena se bolela hore ho ka khoneha ho khetholla batho ba ka 'nang ba arabela hantle ho CBT bakeng sa boloetse ba ho tšoenyeha ba sechaba .
3 - Ho Thuisa ho ka Thusa ba Nang le SAD
Phuputsong ea 2009 e etelletsoeng ke phuputso ea Stanford Philippe Goldin, mme e hatisitsoe ho Journal of Cognitive Psychotherapy , ho fumanoe hore liboka tse 9 (likhoeli tse 2) tsa ho fokotsa khatello ea kelello (ho thuisa ho lebisitsoe ho tsepamisa mohopolo 'meleng) li entse hore ho ntlafatsoe ponong ea boithati har'a ba nang le lefu la ho tšoenyeha ha sechaba.
Batho ba nang le SAD ba ileng ba qeta lenaneo la MBSR ba boetse ba bonts'a bokhoni bo ntlafetseng ba ho fetola monahano oa bona le ho tsepamisa maikutlo, haholo-holo hole le tse mpe le tse ntle.
E itšetlehile ka litšoantšo tsa boko bo entsoeng thutong, ho ile ha bonahala eka boko bo sebetsang libakeng tse amanang le tlhokomelo ea bona bo boetse bo eketsehile. Batho ba nang le SAD ba atisa ho qoba ho sheba lintho tseo ba li fumanang ba sokeloa joaloka batho ba bang kapa matšoele. Leha ho le joalo, keketseho ea pono e bontšitsoeng thuputsong ena e bontšitse hore batho ba ne ba "lula le ts'ebeliso ho e-na le ho baleha," ho ea ka Goldin.
Phuputso ena e bontša hore ho nahanisisa , haholo-holo MBSR, ho ka ba molemo ho ntlafatsa matšoao a ho tšoenyeha ha sechaba, haholo-holo ho amana le maikutlo a fosahetseng le ho shebella ka hloko.
4 - Ho ikoetlisa ho ka thusa ba nang le SAD
Boko ba motho bo hlahisa lik'hemik'hale tse fapa-fapaneng ho akarelletsa le dopamine (moputso), serotonin (phomolo) le endorphins (phomolo ea bohloko).
Phuputsong ea 2009 ea ho nahana ka boko bo eteletsoeng ke Charles Hillman 'me e hatisitsoe koranteng ea Neuroscience , ho fumanoe hore ho tsamaea ho ntlafatsa ts'ebetso ea kutloisiso ea tlhokomelo ho bana ba pelehi.
Boitsebiso bo tsoang thupelong ea ho ithuta bo itekanetse boikoetliso bo boima bakeng sa tlhokomelo e eketsehileng le ts'ebetso ea thuto; Leha ho le joalo, ho na le lipatlisiso tse ling ka liphello tsa boikoetliso boo boko bo ka 'nang ba e-ba le bona bakeng sa SAD.
Li-endorphins tse lokolotsoeng nakong ea boikoetliso li ka thusa ho ntlafatsa mekhoa e fapaneng ea boko e hlokahalang ho hlōla lefu la ho tšoenyeha ha sechaba Ka mohlala, endorphins e lokolloa nakong ea boikoetliso e ka 'na ea thusa ka lefu la neurogenis, kapa khōlo e ncha ea boko. Le hoja ho na le mabaka a utloahalang, sena se ka lebisa bokong bo eketsehileng, tse kang ho hlaka ha mohopolo le ho ntlafatsa pono ea lefatše le ka ntle. Ho ikoetlisa ho ka boela ha etsa hore ho be le tlhokomelo e ntlafetseng, eo re seng re e tseba (sheba thuto ea Goldin ka holimo) e ka ba ea bohlokoa bakeng sa ba tloaelehileng ho shebella maemo a sechaba.
Ka lebaka leo, boko bo hlahloba ka holimo bo bonts'a phapang boemong ba boko bo etsoang kapa bo se nang boikoetliso bo bontša phaello e ntle ea boikoetliso bakeng sa ba nang le SAD.
5 - Ho tšoenyeha ka Sechaba le ho kenyelletsa sechabeng ho fapane
Mohlala o bonolo oa kamoo ho nahana ka boko bo ka thusang ho felisa lefu la ho tšoenyeha ha sechaba ho ka 'na ha hlaha mosebetsing ka ho hlahisa maikutlo le ho hlahisa maikutlo. Le hoja ho hlahisa maikutlo le ho tšoenyeha ka sechabeng ha ho ntho e le 'ngoe (li-introverts li fetela holimo ka ho sebelisana le batho ha ba nang le matšoenyeho a sechaba ba e-na le tšabo), ho utloisisa hore na litsela tsa boko li fapane joang le mefuta e sa tšoaneng ea botho li ntse li ka thusa.
Phuputsong ea 2005 ea FMRI e etelletsoeng ke Michael Cohen 'me e hatisitsoe koranteng ea Cognitive Brain Research , ho fumanoe hore extroverts e arabela haholo ha sebapali se lefshoa. Ho pheha khang hore sena ke phello ka litsela tse fapaneng litseleng tsa moputso tsebong ea litsebi tse hlahang (tse lakatsang ho tsosoa kantle).
Ka mokhoa o ts'oanang, Hans Eysenck o ile a pheha khang ka morao lilemong tsa bo-1960 tseo ka tloaelo li-introverts li nang le mokhoa oa motheo oa ho tsosoa ha li bapisoa le li-extroverts.
Litsi tsena tsohle li na le maikutlo a hore mokhoa oa extroverts o susumetsa ka tsela e khutšoanyane ea boko bo akarelletsang ho latsoa, ho ama, pono, le ho hlahloba, ha li-introverts li sebelisa tsela e telele e amang mohopolo, moralo le bothata ba ho rarolla mathata.
See se amana joang le SAD? Boikutlo ba ho hlahisa maikutlo / ho fetisa maikutlo bo bonahala bo amana le mekhoa e sa tšoaneng ea boko ka mokhoa o hlophisitsoeng; ka hona, ho ka bonahala ho le thata ho fetoha. Ka lehlakoreng le leng, rea tseba hore matšoenyeho a sechaba a ka ntlafala ka ho phekoloa. Sena se totobatsa maikutlo a hore SAD le tlhahiso-pele, le hoja hangata li ferekane, ha li tšoane.
6 - Tšoenyeho ea Sechaba e ka ba Hereditary
Ka pampiri ea 2015 e hatisitsoeng ka Proceedings of the National Academy of Sciences ea United States of America mme e etelitsoe ke Ned Kalin oa Univesithing ea Wisconsin-Madison, ho bontšitsoe hore ho sebetsa ha libaka tse ling tsa boko ho ka 'na ha amana le liphatsa tsa lefutso ho iketsetsa setšoantšo ho ea ho tšoenyeha .
Phuputso eo e ne e sheba li-rhesus monkeys tse 600 ho tsoa lelapeng le leholo la lichaba tse ngata. Ba sebelisa litsebi tseo litšoene tse nyenyane li neng li tobana le kotsing (motho eo e neng e le moeti ea neng a sa li shebe), bafuputsi ba ile ba sebelisa boikokobetso bo sebetsang haholo le boko ba litšoantšo.
Seo ba se fumaneng ke hore ho ne ho e-na le ho se sebetse haholo libakeng tse tharo tsa boko (sephahla sa prefrontal-limbic-midbrain) har'a litšoene tse nyenyane tse tšoenyehileng.
Ba ile ba boela ba etsa qeto ea hore 35% ea phetoho ea tšekamelo ea ho tšoenyeha e hlalositsoe ke histori ea lelapa.
Ho thahasellisang ke hore likarolo tse tharo tsa boko tse neng li amehile ke tse amanang le ho phela: boko ba boko (boko ba khale), amygdala (tšabo ea tšabo), le prefrontal cortex (maemo a phahameng a ho nahana).
Thuto ena e re bolella hore ho tšoenyeha ho ka 'na ha e-ba le liphatsa tsa lefutso hobane li ne li lumela hore lintho li iphetotse-e leng ho qoba kotsi.
> Mehloli:
> Cohen MX, Young J, Baek JM, Kessler C, Ranganath C. Lintho tse ling tse fapaneng ka ho fetisetsoa le ho hlahisa liphatsa tsa lefutso li bolela likarabo tsa mongobo. Bothata ba Res Resence Bo Brain Res . 2005; 25 (3): 851-861. doi: 10.1016 / j.cogbrainres.2005.09.018.
> Doehrmann O, Ghosh SS, Polli FE, Reynolds GO, Horn F, Keshavan A, Triantafyllou C, Saygin ZM, Whitfield-Gabrieli S, Hofmann SG, Pollack M, Gabrieli JD. Ho tsebahatsa kalafo ho arabela ka bothata ba ho tšoenyeha ha sechaba ho tloha Functional Magnetic Resonance Imaging. JAMA Psychiatry . January 2013. 70 (1): 87-97.
> Fox AS, Oler JA, Shackman AJ, et al. Li-intergenerational neural mediators tsa mathoasong a bophelo ba tšoenyehileng. Proc Natl Acad Sci USA . 2015; 112 (29): 9118-9122. doi: 10.1073 / pnas.1508593112.
> Goldin P, Ramel W, Gross J. Mindfulness Thuto ea ho Thuisa le ho iketsetsa Boits'oaro ka Ts'ebeliso ea Ts'ebeliso ea Ts'ebeliso ea Matšoenyeho ea Sechaba: Boitšoaro le Boitšoaro ba Neural. J Cogn Psychother . 2009; 23 (3): 242-257. doi: 10.1891 / 0889-8391.23.3.242.
> Hillman CH, Pontifex MB, Etsa LB, Castelli DM, EE Hall, Kramer AF. Phello ea Tlhahlobo e Bobebe ea ho Tsamaea Ho Tsamaea Tlas'a Tlhahlobo ea Tlhahlobo ea Kelello le Katleho ea Sekolo Mehleng ea Preadolescent BANA. Khopolo-taba . 2009; 159 (3): 1044-1054. doi: 10.1016 / j.seuroscience.2009.01.057.