Ngaba Ukukhobokisa Ngokwenene “Ngumkhwa Ombi”? —Ukutyhilwa kweNzululwazi engasemva kwayo
Xa abantu besiva ilizwi "umlutha", abaninzi bacinga ngokukhawuleza ngeentshayi, izinxila, amakhoboka e-intanethi, okanye ukusebenzisa kakubi iziyobisi.
Ngokufuthi kubonakala ngathi xa umntu ebizwa ngokuba “likhoboka,” oko kuthetha ukuwohloka, ukulahleka kolawulo, kunye nokutshatyalaliswa.
Kodwa ngokwembono yenzululwazi, ukukhotyokiswa kude nokuba sisithetha-ntonye nje esithi “amandla abuthathaka.” Enyanisweni, yinxalenye ye iindlela zobuchopho bomntu.
Namhlanje, makhe siphonononge iimfihlo ezisemva kokulutha kwimiba emithathu: isayensi yobuchopho, ukuqwalaselwa kwezentlalo, kunye ne-nicotine njengesifundo somzekelo.
1. Kutheni Ubuchopho “Iba Likhoboka”? - Inkqubo yoMvuzo weDopamine
Ingqondo yomntu inenkqubo yendalo “yomvuzo,” elawulwa yi i-dopamine.
Xa utya itshokolethi, ufezekise injongo, okanye ufumane indumiso, ingqondo yakho ikhupha i-dopamine, ithumela umyalezo: “Wenze kakuhle, masiyenze kwakhona!”
Esi sixhobo savela ukunceda ukusinda, siqinisekisa ukuba sihlala silandela iindlela zokuziphatha eziluncedo kuthi:
● Ukutya (ukuqinisekisa amandla)
● Ukuhlalisana (ukuqinisekisa intsebenziswano)
● Ukuphonononga (ukufumana izixhobo ezingakumbi)
Ingxaki kukuba izinto ezithile okanye indlela yokuziphatha inako ukuqweqwedisale nkqubo. Inikotini, utywala, icocaine, ukungcakaza, kunye nemidlalo ye-intanethi yonke inokubangela ukukhutshwa okukhulu kwe-dopamine, ngaphaya koko kubonelelwa yimisebenzi yemihla ngemihla.
Isiphumo? Ingqondo iqala ukukholelwa: Oku kubaluleke ngaphezu kokutya.Kungelo xesha ke ukukhotyokiswa kukhula.
Ubungqina benzululwazi:
Uphando oluvela kwi Iziko leSizwe lokuSetyenziswa gwenxa kweZiyobisi (NIDA)ibonisa ukuba izinto ezikhobokisayo zinokunyusa amanqanaba e-dopamine engqondweni 150%–300%, ngelixa imivuzo yendalo (efana nokutya okanye umthambo) idla ngokuwanyusa kuphela 50%–100%.
2. Ukukhotyokiswa “Akukokungabi Nathemba” — The Brain's Plasticity
Abantu abaninzi bacinga ukuba likhoboka lazo kufana nokuwela kumngxuma ongenasiphelo. Ayonyani.
I-Neuroscience ibonise ukuba ingqondo inakho iplastiki ephezulu.
Ngongenelelo olululo, isekethe yomvuzo wengqondo “inokusetwa ngokutsha”:
● Inkxaso yamachiza: I-Nicotine Replacement Therapy (NRT), unyango lwe-methadone - ama-substitutes athambileyo ukunciphisa ngokuthe ngcembe ukuxhomekeka.
● Ezinye iindlela zokuziphatha: Ukuzivocavoca, ukucamngca, okanye umculo - iindlela eziphilileyo zokubonelela "i-dopamine enhle."
● Ukungenelela kwengqondo: I-Cognitive Behavioral Therapy (CBT), ukunceda izigulane zichonge kwaye zijamelane neminqweno.
Idatha exhasayo:
● Ngokuka a I-WHOingxelo, uncedo lwezenzululwazi ngaphezu kwe-70% yabantu abaxhomekeke kwinikotiniukufikelela ekunciphiseni okukhulu kwiinyanga ezi-6-12.
● Isifundo kwi ILancetufumanise ukuba umthambo we-aerobic oqhelekileyo wonyusa amazinga okuyeka 30%–50%.
3. Ngaba Ukukhotyokiswa Kusoloko Kubi?
Sihlala sichaza umlutha njenge "demon," kodwa ngokwembono yendaleko, umlutha ikwayenye indlela yenkuthazo yomntu.
● Ziqhelise ukuba likhoboka: Abanye abantu baqhuba i-marathons okanye bahlala kwindawo yokuzivocavoca - ingqondo ivele ithathe indawo "yomlutha weziyobisi" ngokuzivocavoca.
● Ukufunda ukuba likhoboka: Ezinye izazinzulu kunye nezifundiswa zithe phithi kuphando, ziqhubela phambili ukuhambela phambili kolwazi.
● Ubukhoboka bokudala: Amagcisa ahlala angena "kwimeko yokuhamba" ngelixa udala - imeko efana neendlela zokulutha.
Ukukhotyokiswa akungomnyama okanye mhlophe nje. Isitshixo silele umntu ukhobokisa ntoni.
Ukuba ziziyobisi okanye icuba, yonakalisa impilo; ukuba iyafunda okanye yezemidlalo, inokuguqulwa ibe ngamandla okuqhuba kakuhle.
4. Yintoni Esinokuyifunda KwiNzululwazi Yokukhobokisa?
● Ukuba likhoboka akukokusilela ekuziphatheni: Sisiphumo sendlela ingqondo edibana ngayo nendawo ekuyo.
● Ungenelelo lwezenzululwazi luyasebenza: Ukudibanisa iindlela zonyango, ezengqondo, kunye nokuziphatha kunokunciphisa kakhulu ukuxhomekeka.
● Uluntu lufuna ulawulo olunengqiqo: Ayiyiyo imisebenzi yokusebenzelana needemon okanye yokuyekelela - isayensi kunye nomgaqo-nkqubo kufuneka zihambelane nesandla ngenxa yolutsha kunye nempilo yoluntu.
Ukuqukumbela
Ukuba likhoboka ngokwalo akoyikisi. Eyona nto iyoyikisayo kukungakhethi cala kunye nemibhalo eyidemon.
Inzululwazi isixelela ukuba: umlutha unokuqondwa, kwaye unokukhokelwa.
Mhlawumbi kwixesha elizayo, xa sithetha “ngokukhotyokiswa,” asiyi kucinga nje ngecuba okanye iziyobisi, kodwa ngendlela guqula le drive primal yomntu ibe amandla aphembelela impilo kunye nenkqubela phambili yentlalo.