{"id":3295,"date":"2019-01-31T09:00:00","date_gmt":"2019-01-31T08:00:00","guid":{"rendered":"https:\/\/dev.motionzonen.se\/2019\/01\/31\/inlarning-och-tankar\/"},"modified":"2024-03-06T11:03:21","modified_gmt":"2024-03-06T10:03:21","slug":"inlarning-och-tankar","status":"publish","type":"post","link":"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/inlarning-och-tankar\/","title":{"rendered":"Inl\u00e4rning, tankar och nya beteenden"},"content":{"rendered":"<div class=\"post-text-container\">\n<p>S\u00f6derhamn 31 januari 2019<\/p>\n<p>I v\u00e5r tr\u00e4dg\u00e5rd v\u00e4xer det en slags vildvuxna buskrosor. Varje g\u00e5ng jag s\u00e4tter n\u00e4san mot dem rosorna n\u00e4r dem blommar och k\u00e4nner doften f\u00e5r jag minnesbilder och positiva k\u00e4nslof\u00f6rnimmelser fr\u00e5n n\u00e4r jag var liten och lekte ute i min farmor och farfars tr\u00e4dg\u00e5rd. Doften \u00e4r densamma som jag upplevde d\u00e5 och \u00e4ven om rosorna ser olika ut r\u00e4cker doften gott och v\u00e4l f\u00f6r att dra ig\u00e5ng mina minnen. Hur kan det h\u00e4r komma sig?<\/p>\n<p>F\u00f6rest\u00e4ll er att ni aldrig sett en ros och ni kommer in i ett rum d\u00e4r det ligger en ros p\u00e5 ett bord, med en skylt det st\u00e5r ROS p\u00e5. Ni g\u00e5r fram till bordet, lyfter upp rosen, k\u00e4nner hur den k\u00e4nns, studerar hur den ser ut. F\u00f6rnimmer en angen\u00e4m doft och f\u00e5r impulsen att f\u00f6ra den mot n\u00e4san och dofta p\u00e5 den. N\u00e4r ni k\u00e4nner hur den doftar upplever ni en positiv k\u00e4nsla i kroppen. Ni l\u00e4ser p\u00e5 skylten ordet ROS, h\u00f6r er sj\u00e4lv s\u00e4ga det. I er hj\u00e4rna sker massor av saker under ert f\u00f6rsta m\u00f6te med en ros. Neuron avfyras i olika delar av er hj\u00e4rna. Synbarken, motoriska barken, somatosensoriska barken, de omr\u00e5den som hj\u00e4lper er tolka spr\u00e5k och de omr\u00e5den som styr er verbala f\u00f6rm\u00e5ga. Luktcentrum aktiveras och det har n\u00e4ra kontakt med djupare liggande omr\u00e5den i limbiska systemet som bidrar till v\u00e5r k\u00e4nsloupplevelse. Allt det h\u00e4r sker samtidigt<\/p>\n<p>Tv\u00e5 veckor senare g\u00e5r ni p\u00e5 en gata och ser genom ett skyltf\u00f6nster en ros i en vas. Ni kan inte r\u00f6ra vid den, dofta p\u00e5 den eller ta i den. Det finns ingen skylt som s\u00e4ger ros d\u00e4r. \u00c4nd\u00e5 h\u00e4nder det en massa saker i er hj\u00e4rna ut\u00f6ver att ni ser rosen. Ni minns troligen att den heter ros, f\u00f6rnimmer k\u00e4nslan av att h\u00e5lla i den, doften och den positiva k\u00e4nsla ni upplevde. Ni minns ocks\u00e5 rummet och kanske dyker fler saker upp som r\u00f6r den situationen d\u00e4r ni f\u00f6r f\u00f6rsta g\u00e5ngen upplevde rosen.<\/p>\n<p>Anledningen \u00e4r att det skett en inl\u00e4rning. All inl\u00e4rning \u00e4r sammankoppling eller association. N\u00e5got kopplas ihop med n\u00e5got annat. Det vanligaste s\u00e4ttet att beskriva det p\u00e5 myntades i slutet av 40-talet av Donald Hebb: Neurons that fire toghether wire toghether. P\u00e5 svenska: Hj\u00e4rnceller som signalerar tillsammans kopplas ihop med varandra. Det kallas ibland hebbiansk plasticitet eller hebbiansk inl\u00e4rning. I senare forskning brukar man s\u00e4ga att upprepad stimulering st\u00e4rker synapskopplingarna mellan neuron, vilket kallas LTP eller Long-term Potentiation. Det skapas ett m\u00f6nster i hj\u00e4rnan, d\u00e4r det r\u00e4cker att trigga en del av m\u00f6nstret f\u00f6r att v\u00e4cka de andra delarna av m\u00f6nstret till liv.<\/p>\n<p>I princip \u00e4r alla kopplingar mellan v\u00e5ra tankar, k\u00e4nslor och beteenden inl\u00e4rda genom v\u00e5ra erfarenheter. Genom v\u00e5rt spr\u00e5k och v\u00e5r symboliseringsf\u00f6rm\u00e5ga har vi \u00e4ven m\u00f6jligheten att l\u00e4ra oss saker utan direkt erfarenhet. Att h\u00f6ra andra ber\u00e4tta om saker, l\u00e4sa om saker osv g\u00f6r att vi kan skapa nya associationer i v\u00e5r hj\u00e4rna mellan n\u00e4stan vad som helst. Vad vi v\u00e4ljer att forts\u00e4tta med, att g\u00f6ra mer av och t\u00e4nka mer p\u00e5, har b\u00e5de att g\u00f6ra med vilka konsekvenser v\u00e5ra beteenden f\u00e5r f\u00f6r oss i form av responser fr\u00e5n v\u00e5r omgivning och vad som sl\u00e5r an inom oss via v\u00e5ra gener. En neuroforskare ber\u00e4ttade under en f\u00f6rel\u00e4sning f\u00f6r oss p\u00e5 psykologutbildningen att personer som alltid biter i citronklyftan som ligger p\u00e5 tallriken till vissa matr\u00e4tter, har betydligt st\u00f6rre ben\u00e4genhet att vara sensation seekers. Dvs de har mer sug efter att uts\u00e4tta sig f\u00f6r risker och \u00e4ventyr. Efter det t\u00e4nker jag alltid p\u00e5 min \u00e4ventyrslystna \u00e5dra n\u00e4r jag biter i citronen och det f\u00f6rklarar, \u00e5tminstone delvis, varf\u00f6r det har blivit viktigare f\u00f6r mig med den typern av upplevelser \u00e4n f\u00f6r en del andra jag k\u00e4nner.<\/p>\n<p>Fr\u00e5n vissa erfarenheter kan vi f\u00e5 med oss negativa tankar om oss sj\u00e4lva och v\u00e5ra m\u00f6jligheter som \u00e4r kopplade till r\u00e4dsla, ilska, skam eller uppgivenhetsk\u00e4nslor och kraftl\u00f6shet. Tankar och k\u00e4nslor som vi upplever hindrar oss fr\u00e5n att bryta m\u00f6nster, utmana oss sj\u00e4lva och ge oss in p\u00e5 nya omr\u00e5den i livet. Tankar upptr\u00e4der ofta i m\u00f6nster. Vi t\u00e4nker till stor del samma tankar om och om igen, s\u00e4rskilt i samma milj\u00f6er. V\u00e5r hj\u00e4rna \u00e4r ocks\u00e5 skapt p\u00e5 ett s\u00e4tt som g\u00f6r det sv\u00e5rt f\u00f6r oss att inte t\u00e4nka vissa tankar. En ros alltid kommer att vara en ros f\u00f6r oss oavsett om vi s\u00e4ger till oss sj\u00e4lva att vi inte f\u00e5r t\u00e4nka ordet ros och inte ha n\u00e5gra f\u00e4rdiga associationer, n\u00e4r vi ser en ros, eller ej. P\u00e5 samma s\u00e4tt fungerar det med negativa tankem\u00f6nster. Genom att s\u00e4ga till mig sj\u00e4lv att jag inte f\u00e5r t\u00e4nka en viss tanke, \u00f6kar jag b\u00e5de laddningen och fokus p\u00e5 den tanken. Jag f\u00e5r sv\u00e5rare att f\u00f6rh\u00e5lla mig till tanken.<\/p>\n<p>Tankeborttr\u00e4ngningsexperiment visar att tankar vi f\u00f6rs\u00f6ker tr\u00e4nga bort \u00f6kar i frekvens, och att det kostar mental energi och fokus att f\u00f6rs\u00f6ka h\u00e5lla tankarna borta. Om vi ist\u00e4llet till\u00e5ter oss sj\u00e4lva att lyfta fram tankarna och betrakta dem, kan vi l\u00e4ttare se dem bara som en tanke, ist\u00e4llet f\u00f6r en absolut sanning som m\u00e5ste styra v\u00e5rt beteende. Vi l\u00e4gger till n\u00e5got nytt, ett lager av acceptans ist\u00e4llet f\u00f6r att fastna i att f\u00f6rs\u00f6ka kontrollera v\u00e5rt tankeinneh\u00e5ll. Vi \u00e4ndrar funktionen av det som sker i v\u00e5rt inre. En automatisk tanke \u00e4r som ett stimulus-respons-skeende som kan vidmakth\u00e5lla vissa beteendem\u00f6nster. Genom att betrakta och f\u00f6rh\u00e5lla oss accepterande bryter vi kedjan och f\u00e5r m\u00f6jlighet reflektera \u00f6ver v\u00e5rt beteende.<\/p>\n<p>Det h\u00e4r utifr\u00e5n-perspektivet p\u00e5 v\u00e5ra tankar brukar kallas metaperspektiv och det \u00e4r en del av processen att l\u00f6sg\u00f6ra sig fr\u00e5n tankarnas bokstavliga betydelse. Genom att l\u00f6sg\u00f6ra oss beh\u00f6ver vi inte agera p\u00e5 gamla m\u00f6nster. Vi f\u00e5r l\u00e4ttare att f\u00f6rh\u00e5lla oss till det som \u00e4r h\u00e4r och nu och vi kan l\u00e4ttare v\u00e4lja att l\u00e4gga till fler nya reflekterande tankar. Vi har d\u00e5 tagit steget fr\u00e5n system 1 t\u00e4nkande, till system 2 t\u00e4nkande som jag skrivit om i tidigare inl\u00e4gg (<a href=\"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/positiva-mal\/\">Positiva utmaningar<\/a>, <a href=\"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/ett-integrerat-liv\/\">Ett integrerat liv <\/a>och <a href=\"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/nudge-for-good\/\">Nudge for good!<\/a>). Vi \u00f6kar d\u00e5 v\u00e5ra m\u00f6jligheter att b\u00e5de t\u00e4nka och g\u00f6ra annorlunda. Jag kan d\u00e5 t ex v\u00e4lja att utmana mig sj\u00e4lv och skriva om ett lite komplexare \u00e4mne \u00e4n jag vanligtvis g\u00f6r. Att r\u00f6ra mig lite mer utanf\u00f6r l\u00f6par- och naturupplevelseboxen. Fast det \u00e4r sv\u00e5rt!<\/p>\n<\/div>\n<div class=\"post-image-container\"><\/div>","protected":false},"excerpt":{"rendered":"<p>S\u00f6derhamn 31 januari 2019<\/p>\n<p>I v\u00e5r tr\u00e4dg\u00e5rd v\u00e4xer det en slags vildvuxna buskrosor. Varje g\u00e5ng jag s\u00e4tter n\u00e4san mot dem rosorna n\u00e4r dem blommar och k\u00e4nner doften f\u00e5r jag minnesbilder och positiva k\u00e4nslof\u00f6rnimmelser fr\u00e5n n\u00e4r jag var liten och lekte ute i min farmor och farfars tr\u00e4dg\u00e5rd. Doften \u00e4r densamma som jag upplevde d\u00e5 och \u00e4ven om rosorna ser olika ut r\u00e4cker doften gott och v\u00e4l f\u00f6r att dra ig\u00e5ng mina minnen.<br \/>\n\u00a0<a href=\"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/inlarning-och-tankar\/\" rel=\"nofollow\">  Read more<\/a><\/p>","protected":false},"author":2,"featured_media":4801,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"_FSMCFIC_featured_image_caption":"I farmor och farfars tr\u00e4dg\u00e5rd","_FSMCFIC_featured_image_nocaption":"","_FSMCFIC_featured_image_hide":"","footnotes":""},"categories":[12],"tags":[],"class_list":["post-3295","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-om-livet-och-lopning"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Inl\u00e4rning, tankar och nya beteenden - Motionzonen<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/motionzonen.se\/en\/om-livet-och-lopning\/inlarning-och-tankar\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Inl\u00e4rning, tankar och nya beteenden - Motionzonen\" \/>\n<meta property=\"og:description\" content=\"S\u00f6derhamn 31 januari 2019 I v\u00e5r tr\u00e4dg\u00e5rd v\u00e4xer det en slags vildvuxna buskrosor. Varje g\u00e5ng jag s\u00e4tter n\u00e4san mot dem rosorna n\u00e4r dem blommar och k\u00e4nner doften f\u00e5r jag minnesbilder och positiva k\u00e4nslof\u00f6rnimmelser fr\u00e5n n\u00e4r jag var liten och lekte ute i min farmor och farfars tr\u00e4dg\u00e5rd. 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