Kanganwa nezvekutsanya kwepakati. Chikafu chemazuva ano chinoda kuti timbosiya zvese zvinoita kunge zvinotiunzira mufaro: zvirongwa zvepaTV, kutenga online, uye kunyange makuhwa neshamwari. Inonzi dopamine kutsanya, uye zvave zvichipokana.
Hazvizivikanwe chaizvo kuti ndiani akatanga kutaura iyi pfungwa, asi yakawana mukurumbira wehutachiona nekuda paYouTube yakatsaurirwa kune iyi "kudya". Vhidhiyo iyi yakatowana maonero anopfuura miriyoni 1,8.
"Dopamine nzara" inoreva kurambwa kwepabonde, zvinodhaka, doro, kubhejera (muzviitiko zvakanyanya - zvakare kubva kune chero kutaurirana) kweimwe nguva - ingangoita maawa makumi maviri nemana. Vatsigiri veiyi nzira vanovimbisa pfungwa dzakajeka uye kunyatsoisa pfungwa semugumisiro. Asi vanamazvikokota vakawanda havana chokwadi nezvakadaro.
“Avo vanoedza kupesvedzera mwero we<em>dopamine kana kuti senitivity kwairi nenzira iyi havagoni kuwana muuyo unokarirwa pasina nzira yesayenzi,” inodaro nyanzvi yezveuropiyo Nicole Prause. Anosimbisa kuti "dopamine kutsanya" ine zvipingamupinyi zvayo: "Kana iwe" iwe "wakanyanyisa", iwe uchanzwa zvakanyanya, iwe unogona kuwira mukusava nehanya, kwechinguva kurasikirwa kunenge mafaro ose, uye kana iwe usingakwanisi kumira uye "kuputsika", kunzwa kwokuva nemhaka uye kunyadziswa kungamuka. «.
Zvakakosha kuyeuka kuti dopamine haina kungobatanidzwa chete nechiitiko chekunakidzwa. "Neurotransmitter iyi inotapurwa nehuropi hwedu panoonekwa - semuenzaniso, kana mumwe munhu aita kuti tikwezve pabonde kana kuratidza hasha. Dopamine inoita basa rakakosha mukudzidza nekuona kwemubairo, inokanganisa kuyerera kwekufamba, kukurudzira uye mamwe mabasa mazhinji, "anotsanangura kudaro Nicole Prause.
Nekudaro, dzimwe nyanzvi dzinotsigira pfungwa yekumira kwenguva pfupi yekukurudzira. Pakati pavo ndiCameron Sepa, purofesa wekiriniki yepfungwa paUniversity of California, San Francisco. Muna 2019, akaburitsa The Complete Guide to Dopamine Fasting 2.0 ku "kubvisa ngano dzakakonzerwa nekukanganiswa kwenhau dzenhau."
Sepa inotaura kuti chinangwa cheichi "chikafu" hachisi chekudzikisa dopamine kukurudzira. Mubhuku rake rekushandisa, anoritsanangura zvakasiyana: "Ichi "kudya" kunobva pamisimboti yekuziva maitiro ekurapa, kunobatsira kudzoreredza kuzvidzora, kuderedza hunhu hwechimbichimbi, kubvumira kunakidzwa mumafaro chete pane dzimwe nguva.
Chero chiitiko chinowedzera dopamine mazinga anogona kuve anomanikidza.
Cameron Sepa haatauri kunzvenga zvese kukurudzira. Anokurudzira kuti iwe urwise chete iyo miitiro inogadzira matambudziko kwauri, semuenzaniso, kana iwe uchipedza nguva yakawandisa paFacebook (sangano rinonyanyisa rakarambidzwa muRussia) kana kushandisa yakawandisa pakutenga online. "Inofanira kunzwisiswa zvakajeka kuti haisi dopamine pachayo yatinodzivisa, asi maitiro echimbichimbi ayo anosimbisa uye anowedzera," chiremba wepfungwa anonyora. "Kutsanya" inzira yekudzikamisa kunze kwekusimudzira: smartphone, TV, zvichingodaro.
Muzvinafundo anopa sarudzo mbiri dze "dopamine diet": yekutanga ndeyeavo vasingade kubvisa zvachose imwe mhando yetsika, asi vanoda kuzvidzora zviri nani, yechipiri ndeyeavo vakafunga kupa zvachose. kumusoro chimwe chinhu, kungozvibvumira nguva nenguva izvi zvinosiyana.
"Chero chinhu chinoburitsa dopamine chinogona kufadza, kungave kuonga, kurovedza muviri, kana chimwe chinhu chatinofarira. Asi chero kunyanyisa kunokuvadza. Semuenzaniso, zviziviso zvefoni zvinotipa mibairo yekukurumidza nekupa mafaro uye kuwedzera dopamine mazinga muuropi. Nekuda kweizvi, vazhinji vanotanga kumhanyisa kutarisa foni kakawanda uye kakawanda. Chero chiitiko chinosimudza dopamine mazinga chinogona kumanikidzika, sekudya kana kurovedza muviri," anotsanangura kudaro nyanzvi yezvepfungwa Katherine Jackson.
Tinodzidza mamwe maitiro ekuita uye tinoadzidzira kakawanda kana tikawana mubairo we dopamine semhedzisiro. Katherine Jackson anotenda kuti cognitive behaviour therapy (CBT) inogona kubatsira kuderedza kushivirira uye hunhu hwakanyanya.
“Patinoita chimwe chinhu nokufunga, tinongoerekana taita chimwe chinhu, tisingafungi,” anodaro chiremba wepfungwa. “CBT inogona kutidzidzisa kumira nenguva tofunga nezvezviito zvedu. Tinogonawo kuderedza kuwanda kwekukurudzira kwakatipoteredza. Iwo chaiwo pfungwa yekurapa iyi ndeyekubatsira munhu kuti achinje maitiro avo ekufunga uye maitiro.
Kusiyana nenyanzvi dzakawanda, Katherine Jackson anotsigira pfungwa ye "dopamine kutsanya." “Vanhu vakawanda havakwanisi kurega kamwe kamwe katsika,” ane chokwadi. “Zvichanyanya kubatsira kwavari kudzikamisa zvishoma nezvishoma maitiro asingadiwi. Usanetseka nezve yako "dopamine mazinga". Asi kana ukaona kuti imwe yetsika dzako yachinja kuita zvinodhaka uye iri kukanganisa hupenyu hwako, saka chero nzira dzichakubatsira kuti urege kubva pairi dzinogona kukubatsira iwe. Asi isu hatisi kutaura nezve "dopamine withdrawal" yakakwana, saka zvichida tinofanira kuuya nerimwe zita re "kudya" kwakadaro.