{"id":7247,"date":"2021-09-12T00:00:00","date_gmt":"2021-09-12T00:00:00","guid":{"rendered":"https:\/\/globalcompassioncoalition.org\/why-do-we-fixate-on-the-negative\/"},"modified":"2026-07-16T20:11:06","modified_gmt":"2026-07-16T20:11:06","slug":"why-do-we-fixate-on-the-negative","status":"publish","type":"post","link":"https:\/\/www.globalcompassioncoalition.org\/sw\/why-do-we-fixate-on-the-negative\/","title":{"rendered":"Kwa nini tunazingatia mambo hasi?"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Hebu fikiria kuamka asubuhi ukiwa umeburudika, jua linang&#039;aa kupitia dirishani, na unaona kwamba hali ya hewa ya leo itakuwa nzuri sana. Umenunua mboga jana, kwa hivyo unajitengenezea mlo wako unaoupenda kwa kifungua kinywa. Mipango ya leo ni pamoja na kwenda matembezi na mpendwa wako, na unafurahi kutumia siku hiyo katika mazingira ya asili.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kwenye njia, unahisi upepo mzuri, na una mandhari yote peke yako. Wewe na mwenzi wako wa kupanda milima mnaanza kuwa na mazungumzo, na kitu wanachosema kinakukera vibaya. Sio kitu cha maana, kinatosha kukufanya uhisi vibaya. Kinabaki nawe kwa siku nzima, kikikuvutia akili, hata baada ya mazungumzo kuisha. Unatafakari walichomaanisha na kutengeneza hadithi kichwani mwako ili kuendeleza simulizi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Songa mbele mwezi mmoja, miezi sita, mwaka mmoja \u2014 unakumbuka nini kuhusu siku hiyo? Hali ya hewa nzuri? Kiamsha kinywa kitamu? Mazingira mazuri? Hapana, kuna uwezekano mkubwa unakumbuka kile kilichosemwa ambacho kilifanya tumbo lako ligeuke. Mwili wako unakumbuka jinsi ulivyohisi, ukizingatia kilichokuwa kibaya.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kama unaweza kuelewa hili, je, umewahi kujiuliza kwa nini hilo lipo? Kwa nini tunazingatia mambo hasi? Na kwa nini ni vigumu sana kurudi katika hali ya usawa wakati jambo fulani linapotupata, liwe kubwa au dogo?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jibu ni upendeleo hasi, na ni kitu cha asili kwa wanadamu wote.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kwa hivyo, upendeleo hasi ni nini?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Wanadamu huwa na mwelekeo wa upendeleo hasi, kumaanisha kwamba ubongo hupendelea kutafuta taarifa hasi, au vitisho, kuliko taarifa chanya. Pia inamaanisha tunazingatia hasi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">John Gottman wa Chuo Kikuu cha Washington amegundua kwamba inahitaji angalau miingiliano mitano mizuri ndani ya uhusiano ili kufidia moja tu hasi. Ikiwa rafiki au mpendwa anatuambia mambo matano mazuri na jambo moja linalokatisha tamaa, kuna uwezekano mkubwa wa kufikiria kuhusu hilo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Upendeleo hasi ni sifa ya mageuzi kutoka historia ya awali ya mwanadamu. Kuzingatia vitisho (vibaya, hasi, hatari) kuliko chanya ilikuwa suala la maisha na kifo. Wale waliozingatia zaidi hatari zilizowazunguka walikuwa na uwezekano mkubwa wa kuishi, wakipitisha sifa hii kwa vizazi vijavyo.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Upendeleo huu ulikuwa muhimu tulipokuwa katika hatari ya vitisho vya asili kwa msingi thabiti, lakini sasa hata kama tumebadilika, tunahifadhi sifa hii ya kale katika ubongo wetu, ambayo hujibu bila hiari kwa vitisho vyovyote vinavyotujia. Wakati mmoja, hii ilitulinda, lakini sasa inaingilia uwezo wetu wa kufanya kazi katika ulimwengu wa kisasa, ambapo vitisho tunavyopata ni vya hila zaidi (na havitishi maisha sana).<\/p>\n\n\n\n<p class=\"mb-2 wp-block-paragraph\">Vitisho tunavyoshughulikia sasa vinaweza kuonekana kama hivi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kumuona bosi wako akikupigia simu bila kutarajia<\/li>\n\n\n\n<li>kukwama kwenye msongamano wa magari njiani kuelekea tukio muhimu<\/li>\n\n\n\n<li>rafiki asipojibu ujumbe mfupi<\/li>\n\n\n\n<li>mawasiliano yasiyofaa na mwenzi<\/li>\n\n\n\n<li>akidondosha kikombe kilichojaa kahawa<\/li>\n\n\n\n<li>mgongano wa aina yoyote<\/li>\n\n\n\n<li>nk.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Je, umewahi kuwa na hali kama hii inayokufanya ujibu kwa nguvu zaidi kuliko ulivyohisi inafaa? Wakati upendeleo hasi ni mkubwa sana, unaweza kusababisha kitu kinachoitwa amygdala hijack.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nini hutokea tunapokumbana na utekaji nyara wa amygdala?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Amygdala ni mkusanyiko wa seli zilizo karibu na msingi wa ubongo, zilizogawanywa kati ya kila kizio. Hapa ndipo hisia hupewa maana na kuunganishwa na uhusiano na majibu, na kuunda kumbukumbu za kihisia. Amygdala inachukuliwa kuwa sehemu ya mfumo wa limbic wa ubongo na ni muhimu katika kushughulikia hisia kali kama vile hofu na raha.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Utekaji nyara wa amygdala ni wakati mapigano, kukimbia, au majibu ya kuganda yanapoanza tunapopata kitu ambacho tunaona kama kitisho lakini kwa kweli si tishio hata kidogo. Unaweza kusikia simu yako ikilia na mtu akipiga simu bila kutarajia. Wakati huo huo, unaweza kugundua mapigo ya moyo wako yanaongezeka, viganja vyako vinaanza kutokwa na jasho, na pumzi yako inaongezeka.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Wakati amygdala inahisi hatari au tishio, hufanya uamuzi wa papo hapo wa kuamsha mapambano, kukimbia, au kuganda kwa kutuma ishara za kutoa homoni za msongo wa mawazo (adrenaline na cortisol) zinazoandaa mwili wako kupigana au kukimbia. Kutolewa kwa homoni hizi husababisha uzoefu nilioshiriki dakika moja iliyopita: kuongezeka kwa mapigo ya moyo, kuongezeka kwa shinikizo la damu, kupumua kwa kasi, mapigo ya moyo yanayoenda kasi, kutetemeka, kutokwa na jasho, n.k.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cortisol inapotolewa, inaweza kutufanya tusiweze kujibu kimantiki, kuzingatia, au kutatua matatizo kwa muda fulani. Mchakato huu huchukua muda mrefu, na inaweza kuchukua saa kadhaa kurudi kwenye kiwango chetu cha awali cha utendaji kazi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Utekaji nyara wa amygdala unaweza kusababisha kuitikia kupita kiasi, kusema mambo ambayo hatuyakusudii, kuwa na mshtuko wa hofu, na tabia isiyo na mantiki. Ikiwa umewahi kutazama nyuma kwenye tukio na kujiuliza, &quot;Kwa nini niliitikia hivyo?&quot; Hili linaweza kuwa jibu lako.<\/p>\n\n\n\n<h2 class=\"wp-block-heading mb-4\">Je, kuna chochote ninachoweza kufanya ili kubadilisha hili?<\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter mb-5\"><img decoding=\"async\" src=\"https:\/\/globalcompassioncoalition.org\/wp-content\/uploads\/2023\/05\/pexels-min-an-1134188-1024x543.jpg\" alt=\"\" class=\"wp-image-7241\"\/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Habari njema ni kwamba, ndiyo. Ili kuzuia utekaji nyara wa amygdala, jambo la kwanza tunaloweza kufanya ni kutambua kichocheo. Tunapoanza kuhisi miili yetu ikiingia katika hali ya awali ya kupigana, kukimbia, au kuganda \u2014 jaribu kusimama kwa takriban sekunde sita na kupumua kwa kina. Kusimama huku, pamoja na kupumua, husaidia kusambaza kemikali za ubongo zinazohusiana na utekaji nyara.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zoezi linalosaidia kuzuia utekaji nyara wa amygdala wa siku zijazo ni zoezi la kuzingatia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Uangalifu ni ufahamu wa kinachotokea wakati huu, bila hukumu, lakini kwa kukubali. Inajumuisha kufahamu hisia zako, mawazo, hisia za mwili, na mazingira yanayokuzunguka kupitia lenzi laini, ya malezi, na yenye usawa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tunapofanya mazoezi ya kuzingatia, tunazingatia wakati uliopo. Tunapitia nini sasa hivi? Tunahisi nini mwilini sasa hivi? Hii inatuzuia kuzingatia yaliyopita au kuwa na wasiwasi kuhusu wakati ujao.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mazoezi unayoweza kufanya ili kusaidia:<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kutuliza Akili ni zoezi la kuzingatia linalojumuisha kutulia umakini wetu karibu na nanga maalum. Tunatumia nanga kama njia ya kuimarisha umakini wetu na kubaki kuwepo. Tutachunguza aina tofauti za nanga, tukikuruhusu kupata kinachokufaa zaidi. Zoezi hili lina urefu wa kama dakika kumi. Ili kujiandaa, tafuta nafasi ya kukaa ambayo hukuruhusu kuhisi umeungwa mkono na utulivu huku pia ukiendelea kuwa macho na macho. <a href=\"https:\/\/soundcloud.com\/claggie\/settling-the-mind\" target=\"_blank\" rel=\"noreferrer noopener\">Sauti ya mazoezi haya iko hapa.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Njia nyingine ya kukabiliana na upendeleo hasi ni kupitia mazoezi haya ya mwanasaikolojia.\u00a0<a href=\"https:\/\/www.rickhanson.net\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dkt. Rick Hanson<\/a>\u00a0kuitwa\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=uPXOASa1shY\" target=\"_blank\" rel=\"noreferrer noopener\">Kuchukua Mema<\/a>. Zoezi hili linahusisha kuunda uzoefu chanya zaidi kwa ajili ya kumbukumbu yako isiyo wazi kushikilia, na kuifanya iwe sehemu yako ya kudumu. Hapa kuna hatua tatu za zoezi hili:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">1. Badilisha ukweli chanya kuwa uzoefu chanya.<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Mambo ya ajabu hutokea kote kutuzunguka, lakini mara nyingi, hatuyaoni. Hata tunapoyaona, hatuyahisi sana. Mtu ni mkarimu kwako, unashiriki mazungumzo yenye maana na rafiki, unamaliza kazi ngumu, unafurahia kutembea katika mazingira\u2014na yote yanapita tu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Badala yake, tafuta habari njema kwa bidii, hasa mambo madogo madogo ya maisha ya kila siku: mti wenye mizizi mirefu kwenye matembezi, harufu ya mlo uliopikwa nyumbani, kumbukumbu ya furaha, kukutana na mtu anayeshiriki shauku yako ya haki, na kadhalika. Mambo yoyote chanya unayopata, mletee ufahamu wa kina\u2014mfunulie na uwaache yakuathiri. Fikiria kama kuweka vipokea sauti vya masikioni ili kusikiliza wimbo wako unaoupenda, na kufunga macho yako ili kufurahia muziki badala ya kuuweka kama kelele ya nyuma.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2. Furahia uzoefu.<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Fanya uzoefu chanya udumu kwa kukaa nao kwa sekunde 5-20. Usiruhusu umakini wako utetereke; endelea kuzingatia uzoefu huu chanya. Mwanasaikolojia wa Chuo Kikuu cha Loyola Fred Bryant ameonyesha kwamba kufurahia uzoefu chanya huongeza mwitikio wetu chanya kwao. Na utafiti uliofanywa na Marc Lewis katika Chuo Kikuu cha Toronto umegundua kwamba kadiri kitu kinavyohifadhiwa kwa muda mrefu katika ufahamu na kadiri kinavyochochea kihisia zaidi, ndivyo niuroni nyingi zaidi zinazowaka na hivyo kuunganisha pamoja, na ndivyo alama yake inavyojichora kwa nguvu zaidi kwenye kumbukumbu yetu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zingatia kwa makini vipengele vya manufaa vya uzoefu\u2014kwa mfano, jinsi inavyopendeza kupotea katika mazungumzo na rafiki au mpendwa. Kuzingatia zawadi hizi huongeza kutolewa kwa dopamini, na kurahisisha kuendelea kuipa uzoefu huo umakini wako. Pia huimarisha uhusiano wake wa neva katika kumbukumbu yako isiyo wazi (taarifa unayokumbuka bila kujua au bila juhudi). Hufanyi hivi ili kushikamana na zawadi\u2014bali ni kuziweka ndani yako ili uzibebe ndani yako na usihitaji kuzifikia baadaye.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Unaweza pia kuimarisha uzoefu kwa kuuboresha kimakusudi. Kwa mfano, tuseme unafurahia uzoefu wa uhusiano. Katika hali hiyo, unaweza kuamsha hisia zingine za kupendwa na wengine, ambazo zitasaidia kuchochea oxytocin\u2014&quot;homoni ya kuunganisha&quot;\u2014na hivyo kuimarisha hisia zako za muunganisho. Au unaweza kuimarisha hisia zako za kuridhika baada ya kukamilisha mradi mgumu kwa kufikiria baadhi ya changamoto ulizopaswa kushinda.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">3. Acha uzoefu uingie ndani.<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Hatimaye, fikiria au hisi kwamba tukio hilo linaingia ndani kabisa ya akili na mwili wako, kama vile joto la jua linavyoingia kwenye nguo zako au maji yanavyoingia kwenye sifongo. Endelea kupumzisha mwili wako na kufyonza hisia, hisia, na mawazo ya tukio hilo.<\/p>","protected":false},"excerpt":{"rendered":"<p>Na je, inawezekana 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