Kodi Kulephera kwa Executive ndi Chiyani?

Zamkati

• Kodi Executive Function ndi Chiyani?
• Kodi Kulephera kwa Executive ndi Chiyani?
• Chifukwa chake, Nchiyani Chimayambitsa Kukanika Kwa Executive?
• Kodi Kulephera kwa Ntchito Kumadziwika Bwanji?
• Zida Zoyang'anira Kulephera Koyang'anira
• Onaninso za

Kodi mumamva ngati kuti ubongo wanu sukuchita zomwe walakwitsa? Mwina mumayang'ana kalendala yanu kwa mphindi zokha komabe kulimbana ndi kukonzekera tsiku lanu. Kapena mwinamwake mumavutika kuwongolera khalidwe lanu; masiku ena mumatulutsa zinthu pamisonkhano ya Zoom, pomwe nthawi zina mumakhala chete mpaka abwana anu angaganize kuti mutu wanu uli m'mitambo.

Izi ndi zitsanzo za zochitika zenizeni zomwe zimadziwika kuti kutayika kwamphamvu, ndipo zitha kuchitikira aliyense. Anthu omwe akukumana ndi vuto lautsogoleri nthawi zambiri amavutika ndikukonzekera, kuthetsa mavuto, kukonza dongosolo, ndi kasamalidwe ka nthawi - ndipo nthawi zambiri ndi chidziwitso kuti china chake chachikulu chikuchitika (chilichonse kuyambira kukhumudwa, ADHD, ndi zovuta zina zamaganizidwe mpaka COVID-19). Patsogolo, zonse zomwe muyenera kudziwa (ndipo zina) zokhudzana ndi kukanika kwa utsogoleri, chomwe ndi, momwe zimagwirira ntchito, zomwe zimakhudza, komanso choti muchite nazo, malinga ndi akatswiri azamisala.

Kodi Executive Function ndi Chiyani?

Kuti mumvetsetse wamkulu Dysntchito, muyenera kumvetsetsa kaye ntchito yayikulu. "Kawirikawiri, [ntchito yaikulu] ndi mawu omwe amatanthauza luso lapadziko lonse lokhudzana ndi momwe anthu amagwirira ntchito pamoyo watsiku ndi tsiku," akufotokoza motero katswiri wa zamaganizo Alfiee Breland-Noble, Ph.D., woyambitsa AAKOMA Project, bungwe lopanda phindu lodzipereka ku chisamaliro chaumoyo ndi kafukufuku. "American Psychological Association imalongosola ntchito zazikulu ngati 'njira zakuzindikira zapamwamba,'" zomwe zimaphatikizapo kukonzekera, kupanga zisankho, komanso kukwaniritsa zolinga, mwa zina.

"Ponseponse, ntchito yathanzi yathanzi imatithandiza kuwongolera moyo watsiku ndi tsiku ndikusunga maubwenzi," akuwonjezera katswiri wodziwa zaubongo Paul Wright, MD, wachiwiri kwa purezidenti wamkulu komanso wapampando wa bungwe la Neuroscience Institute ku Nuvance Health, dongosolo lopanda phindu. "[Zimaphatikizapo] luso la khalidwe, chidziwitso, ndi maganizo omwe amatithandiza kuika maganizo athu, kukonzekera, kukonzekera, ndi kukumbukira kusamalira nthawi ndi kudziletsa."

Nenani kuti tsiku lomaliza limasunthidwa mosayembekezereka kuntchito. Mwachidziwikire, mumapezeka kuti mutha kusintha momwe zinthu zilili ndikulingalira njira zokhazikitsira ntchito patsogolo kuti ntchitoyi ichitike ASAP. Kulingalira kosinthika koteroko ndi kusinthasintha ndi ziwiri chabe mwa ntchito zambiri zathanzi labwino.

Izi zikunenedwa, kugwira ntchito bwino kumeneku, kwathanzi kumatha kuchepa ndikuyenda tsiku lonse. Katswiri wa zamaganizo Forrest Talley, Ph.D. Zotsatira zake, nthawi zina inu - ndimachitidwe ozindikira awa - atha kukhala pawokha. "Popeza kuti aliyense wa ife wakhala moyo wonse ndi mtundu wa kagwiridwe ka ntchito omwe ndi" abwinobwino "kwa aliyense wa ife, zimangomveka choncho… zabwinobwino," akutero a Talley. Komabe, nthawi zina, simungathe kuchita bwino, mwachitsanzo, kuyang'ana kapena kuyang'anira nthawi. Zina mwa izo ndi zotsatira chabe za kukhala anthu. Dr. Wright anati: "Tonsefe nthawi zina timatha kuiwalika, kukhala ndi zovuta zowongolera, ndikuwongolera malingaliro athu pazifukwa zosiyanasiyana kuphatikizapo kuchepa kwa madzi m'thupi, njala, komanso kugona tulo." Koma (!) Ngati mukukumana ndi mavuto akukonzekera, kukonzekera, kuthetsa mavuto, ndikuwongolera machitidwe anu pafupipafupi, mwina mukukumana ndi vuto lalikulu.

Kodi Kulephera kwa Executive ndi Chiyani?

Ndizosiyana ndi ntchito yayikulu: Kulephera kugwira ntchito ndi pomwe luso limodzi kapena angapo omwe atchulidwawa sakugwira ntchito moyenera momwe angathere, malinga ndi katswiri wazamankhwala wolumikizana komanso wazamisala Caroline Leaf, Ph.D. Makamaka, APA imafotokoza kusokonekera kwa akulu akulu ngati "kuwonongeka pakutha kuganiza mozama; kukonzekera; kuthana ndi mavuto; kupanga zambiri; kapena kuyamba, kupitiliza, ndi kusiya machitidwe ovuta."

Kumveka bwino? Pafupifupi aliyense amakumana ndi zovuta zina nthawi ndi nthawi, makamaka pakukhumudwa kapena kutayika, malinga ndi akatswiri. (Kunena mawu a Hannah Montana, "aliyense amalakwitsa, aliyense ali ndi masiku amenewo.")

"Mwinamwake simunagone mokwanira, kukhala ndi chiwombankhanga, mumasokonezedwa ndi mavuto azachuma, matenda a wokondedwa ... Masiku ano, timakhala ovuta kuganizira, chilimbikitso ndi chovuta kupeza kuposa Sasquatch, kukonzekera kumatenga kuyesetsa kwambiri, ndipo kutengeka mtima kumatipambana," akufotokoza Talley. "Osangodumphira kuganiza kuti mukuvutika ndi matendawa. Mwinanso mukungokhala ndi tsiku loipa kapena sabata lovuta."

Izi zikunenedwa, ngati kulephera kwa akulu akulu kumawoneka kuti kukuchitika zambiri, ndiye kuti ikhoza kukhala nthawi yoti mufufuze ndi katswiri wazachipatala, popeza vuto lalikulu lingayambitse mavutowa, akutero.

Chifukwa chake, Nchiyani Chimayambitsa Kukanika Kwa Executive?

"Mndandanda wazinthu zomwe zingayambitse kuchepa kwa magwiridwe antchito ndiwotalika kwambiri, koma zomwe zimayambitsa matenda a ADHD, kukhumudwa, nkhawa, chisoni chachikulu, kuvulala kwam'mutu, mowa, komanso kugwiritsa ntchito mankhwala osokoneza bongo," akutero a Talley. Leaf akutchulanso mndandandawu, ndikuwonjezera kuti "kulephera kuphunzira chifukwa cha matenda amisala, autism, zotupa zamaubongo, malingaliro osayang'aniridwa komanso kupsinjika kwa poizoni" zitha kukupangitsanso kuti mukhale ndi vuto lalikulu.

Ndipo ngakhale mutha kuvutika mwaukadaulo chifukwa cha kusagwira bwino ntchito kwa akuluakulu (ganizirani: masabata ochepa oyambilira a mliriwo), nthawi zambiri zimalumikizidwa ndi zovuta zaubongo (mwachitsanzo kuvulala koopsa muubongo) komanso kusokonezeka kwamalingaliro kapena matenda amisala (monga ADHD) , malinga ndi nkhani yobwereza mu Kupitiliza. Tanthauzo, kukanika kwa ntchito nthawi zambiri kumawonedwa ngati chizindikiro cha zomwe nthawi zambiri zimakhala zazikulu.

Mlanduwu? COVID-19, yomwe imakhulupirira kuti imayambitsa kusagwira bwino ntchito. Kafukufuku wocheperako kuyambira February 2021 adapeza kuti 81 peresenti ya odwala adakumana ndi vuto la kuzindikira pomwe akuchira kuchipatala cha COVID-19. Iwo omwe sanakhalepo ndi coronavirus yayikulu ali pachiwopsezo chosokonekera. Dr. Wright anati: "Tazindikira kuti anthu ambiri adakumana ndi zovuta zakugwira bwino ntchito panthawi yamavuto a COVID-19 chifukwa adakhala ndi nkhawa, mantha, komanso kukhumudwa." (Onaninso: Zotsatira Zotengera Zaumoyo wa COVID-19 Muyenera Kudziwa Zake)

Ndiye, mungadziwe bwanji ngati mukukumana ndi vuto lapamwamba? Nazi zizindikiro zochepa, malinga ndi Dr. Wright:

• Kusokonezedwa pafupipafupi pamisonkhano komanso pokambirana
• Kulimbana ndi kukhudzidwa mtima kapena kuthana ndi zokhumudwitsa
• Kuyiwala kuchita zinthu zomwe zakhala zikuyenda-zokha (kulipira ngongole, kugwira ntchito zofunika popanda kuyesetsa mwamphamvu, ndi zina zambiri)
• Kukumana ndi kukumbukira konse; osauka kuposa nthawi zonse za kuiwala
• Kudzimva kukhala wolemetsedwa ndi ntchito (makamaka ngati mwakhala mukuchita bwino mchaka chathachi)
• Kukumana ndi kuchepa kwa luso lokonzekera ndi kukonza moyo wanu watsiku ndi tsiku
• Kuyesetsa kutsatira malangizo pang'onopang'ono, kapena kumverera kuti simungathe kuthana nawo
• Kuwononga nthawi; nthawi zambiri amalimbana ndi kuwongolera nthawi
• Kumadya mopambanitsa mchere kapena chakudya chopatsa thanzi chifukwa chodziletsa pang'ono

Kodi Kulephera kwa Ntchito Kumadziwika Bwanji?

Kulephera kugwira ntchito ndi ayi chithandizo chamankhwala chovomerezeka chodziwika ndi Diagnostic and Statistical Manual of Mental Disorder, kabukhu ka zikhalidwe zamaganizidwe omwe amagwiritsidwa ntchito kwambiri ndi azachipatala kuti adziwe odwala. Komabe, ili ndi "tanthauzo limodzi ndi muyezo wozindikirika pakati pa akatswiri azamisala ndi aphunzitsi," akutero Breland-Noble. Tanthauzo, ngati zinthu zakhala "sizili bwino" kwakanthawi, kufunafuna sing'anga (mwachitsanzo.wamaganizidwe, katswiri wamaganizidwe) ndi lingaliro labwino, chifukwa amatha kukuthandizani kuti mufike pamizu yazovuta zilizonse kenako ndikuyembekeza, kuthana ndi vutoli.

Akatswiri oyenerera akapezeka ndi vuto lalikulu, pamakhala njira zambiri zamankhwala zomwe zingapezeke. Chofunikira, komabe, ndikuzindikiritsa komanso chithandizo chothandizira. Ngati sizingasunthire kwa nthawi yayitali, kusokonekera kotereku "kumatha kubweretsa nkhawa komanso nkhawa komanso kudzidalira pakapita nthawi," malinga ndi katswiri wazamisala Leela Magavi, MD Chifukwa chake, inde, nkhawa zimatha kuyambitsa mavuto akulu akulu koma kukanika kugwira ntchito bwino kumathandizanso kuda nkhawa - zovuta. (Zogwirizana: Kodi Kuda nkhawa Kwakukulu Kwambiri Ndi Chiyani?)

Nkhani yabwino? "Ntchito zazikulu zimatha kubwereranso ndikukhala bwino m'magulu osiyanasiyana, omwe ndidapeza kuchipatala ndi odwala anga komanso kafukufuku wanga, kaya munthuyo anali kulimbana ndi TBI, kulephera kuphunzira, autism, kupwetekedwa mtima kwakukulu, kapena matenda amisala koyambirira," akutero Dr. Tsamba. "Ndi machitidwe oyenera owongolera malingaliro, odwala anga, komanso zomwe ndimafufuza, adakwanitsa kuwongolera bwino magwiridwe antchito pakapita nthawi, mosasamala kanthu za zakale." (Zogwirizana: Njira Zosavuta Zokulitsira Ubongo Wathanzi)

Zida Zoyang'anira Kulephera Koyang'anira

Chepetsani nthawi yowonekera. "Kuchepetsa nthawi yotchinga ndikusunga zochitika zodziwika bwino kuphatikiza zochitika zanzeru ndikuchita masewera olimbitsa thupi - momwe zingathere - zitha kupititsa patsogolo chidwi ndi chidwi," atero Dr. Magavi.

Yesanichithandizo. Breland-Noble ndi Dr. Magavi onse amatchulapo njira yodziwitsa anthu zamakhalidwe abwino, mtundu wa psychotherapy, ngati njira yabwino kwambiri yochizira kukanika kugwira ntchito. CBT nthawi zambiri imayang'ana pakusintha malingaliro osathandiza kapena olakwika ndi machitidwe kuti muthe "kuphunzira njira zabwino zothanirana" ndi zovuta zamaganizidwe anu ndikukhala "ochita bwino" m'moyo watsiku ndi tsiku, malinga ndi APA. Mwanjira ina, CBT imalunjika mwachindunji pantchito yayikulu (mwachitsanzo, kukonza ndi kukonzekera, kuthana ndi zosokoneza, kusintha malingaliro pamikhalidwe, ndi zina zambiri) "kuthandiza wina kusintha machitidwe awo malinga ndi momwe zinthu zilili," akufotokoza a Breland-Noble.

Yesetsani kukhala aukhondo pakugona. Monga tulo timagwira ntchito yayikulu pakuwongolera aliyense, Ndikofunika kukhala ndi ukhondo wogona mokwanira, atero Dr. Magavi. Izi zikuphatikizapo zinthu monga kusagwira ntchito kuchokera kuchipinda chanu (popeza kuchita zimenezi kungakhudze khalidwe la kugona), ndikukhala ndi chizoloŵezi chogona ndi kudzuka nthawi yomweyo tsiku ndi tsiku. (BTW, kodi mumadziwa kuti kugona ndi masokosi kungakuthandizeninso kuwapeza a Z?)

Khazikitsani malo ogwirira ntchito. Sungani malo anu ogwirira ntchito ozizira, owala, oyera, komanso olongosoka - zonse zomwe zimathandizira kukonza chidwi, atero Dr. Magavi. "Kulemba zolinga zapamwamba patsikuli ndikuziwongolera kungathandizenso anthu kuti azisunga ntchito." Zikumveka zosavuta, koma kwa iwo omwe akuvutika ndi magwiridwe antchito, kungokumbukira kupanga mndandanda wazomwe zingakhale zovuta. (Zokhudzana: Ndagwira Ntchito Kunyumba Kwa Zaka 5 - Umu ndi Momwe Ndimakhala Wogwira Ntchito Komanso Kuthetsa Nkhawa)

Limbikitsani kupambana kwanu. Ngakhale kupambana kwakung'ono kumatulutsa dopamine, yomwe ingalimbikitse kukhala ndi thanzi labwino ndikuwunika, akutero Dr. Magavi. Pazithunzi, kuchepa kwa dopamine ndi norepinephrine kumatha kubweretsa kuchepa kwa chidwi. "Choncho ntchito iliyonse yomwe imakulitsa milingo iyi ikhoza kulimbikitsa chidwi." Mwachitsanzo, mukakhala kuti mwapanikizika, dzipatseni ntchito yamasekondi 30, kaya ndikupinda jinzi, kutsuka mbale, kapena kulemba chiganizo chimodzi. Kondwerani kukwaniritsa ntchito yaing’ono imeneyo, ndipo muwone ngati mukuona kukhala wosonkhezeredwa kupitiriza.

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