์ด ์„ธ์…˜์— ๋Œ€ํ•œ ๊ธฐ๋ณธ ์„ค์ •์ด ์—…๋ฐ์ดํŠธ๋˜์—ˆ์Šต๋‹ˆ๋‹ค. ๊ณ ๊ฐ๋‹˜์˜ ๊ณ„์ • ์„ค์ •์„ ์˜๊ตฌ์ ์œผ๋กœ ๋ณ€๊ฒฝํ•˜๋ ค๋ฉด ๋‚ด ๊ณ„์ •์œผ๋กœ ์ด๋™ํ•˜์„ธ์š”.
์›ํ•˜๋Š” ์ˆ˜๋ น ๊ตญ๊ฐ€ ๋˜๋Š” ์‚ฌ์šฉ ์–ธ์–ด๋ฅผ ๋‚ด ๊ณ„์ •์—์„œ ์–ธ์ œ๋“ ์ง€ ์—…๋ฐ์ดํŠธํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.
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โ€Œโ€Œโ€Œโ€Œ๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ์ด๋ž€?

์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ์€ ์ •์‹  ๊ฑด๊ฐ•๊ณผ ์‹ฌ๋ฆฌ์  ์›ฐ๋น™์— ๊ธ์ •์  ์˜ํ–ฅ์„ ๋ฏธ์น  ์ˆ˜ ์žˆ๋Š” ๊ฒƒ์œผ๋กœ ๋‚˜ํƒ€๋‚ฌ์Šต๋‹ˆ๋‹ค. ์ด ๋ช…์ƒ๋ฒ•์€ ํ˜„์žฌ์— ์ง‘์ค‘ํ•˜๋Š” ๋งˆ์Œ ์ƒํƒœ๋กœ ์ •์˜๋ฉ๋‹ˆ๋‹ค. ๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ์€ ํ‰๊ฐ€์—†์ด ์ž์‹ ์˜ ์ƒ๊ฐ, ๋Š๋‚Œ, ๊ฐ์ • ๋“ฑ์„ ์ธ์‹ํ•˜๋Š” ๊ฒƒ์„ ์˜๋ฏธํ•ฉ๋‹ˆ๋‹ค.

๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ์€ ๋ถˆ๊ต ์‹ ์•™์— ๋ฟŒ๋ฆฌ๋ฅผ ๋‘๊ณ  ์žˆ์œผ๋ฉฐ ์ˆ˜์ฒœ ๋…„์— ๊ฑธ์ณ ๊ณ„์Šน๋ผ ์™”์Šต๋‹ˆ๋‹ค. 1970๋…„๋Œ€ ์ดํ›„๋กœ ์„œ๊ตฌ์—์„œ ๋งˆ์Œ ์ฑ™๊น€ ๋ช…์ƒ์„ ๊ฑฐ๋ก ํ•  ๋•Œ ์กด ์นด๋ฐง์ง„(Jon Kabat-Zinn)์€ ๋นผ๋†“์„ ์ˆ˜ ์—†๋Š” ์ธ๋ฌผ์ž…๋‹ˆ๋‹ค. ์นด๋ฐง์ง„์€ ์˜์‚ฌ๋“ค์ด ๋งŒ์„ฑ ํ†ต์ฆ ํ™˜์ž์—๊ฒŒ ๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ์„ ์ถ”์ฒœํ•˜๋„๋ก ์žฅ๋ คํ–ˆ์Šต๋‹ˆ๋‹ค. ๊ทธ๋Š” '๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ์— ๊ธฐ๋ฐ˜ํ•œ ์ŠคํŠธ๋ ˆ์Šค ์™„ํ™”'๋ผ๋Š” ์ƒˆ๋กœ์šด ์š”๋ฒ•์„ ๋งŒ๋“ค์—ˆ์œผ๋ฉฐ ์ด๋ฅผ ํ†ตํ•ด ๋‹ค์–‘ํ•œ ์งˆํ™˜์„ ์„ฑ๊ณต์ ์œผ๋กœ ์น˜๋ฃŒํ•  ์ˆ˜ ์žˆ์—ˆ์Šต๋‹ˆ๋‹ค.

โ€Œโ€Œโ€Œโ€Œ๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ์„ ์œ„ํ•œ ABC

๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ์„ ์ˆ˜๋ จํ•˜๋Š” ๋ฐฉ๋ฒ•์€ '๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ ABC'๋กœ ๊ฐ„๋‹จํ•˜๊ฒŒ ์„ค๋ช…ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ABC์—์„œ A๋Š” ์ธ์‹(Awareness)์„ ๋‚˜ํƒ€๋ƒ…๋‹ˆ๋‹ค. ์ผ๋ฐ˜์ ์œผ๋กœ ์ด ๋ช…์ƒ๋ฒ•์„ ๋ฐฐ์šฐ๋Š” ์ฒซ ๋ฒˆ์งธ ๋‹จ๊ณ„๋Š” ์ž์‹ ์˜ ์‹ ์ฒด๋ฅผ ๊ด€์ฐฐํ•˜๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค. ๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ์˜ ์ˆ˜๋ จ์ž๋Š” ๋‚ด๋ฉด์ ์œผ๋กœ ๋‹ค๋ฆฌ, ๋ฐœ ๋“ฑ๊ณผ ๊ฐ™์€ ์‹ ์ฒด์— ์ง‘์ค‘ํ•˜์—ฌ ๊ด€์ฐฐํ•˜๋Š” ๋ฐฉ๋ฒ•์„ ๋ฐฐ์šฐ๊ฒŒ ๋ฉ๋‹ˆ๋‹ค. ๋ช…์ƒ ๋„์ค‘ ์žก๋…์ด ์ƒ๊ธฐ๋ฉด ๋‹ค์‹œ ์‹ ์ฒด์— ๋Œ€ํ•œ ์ƒ๊ฐ์— ์ง‘์ค‘ํ•ฉ๋‹ˆ๋‹ค. ์ด๋Ÿฌํ•œ ๊ณผ์ •์„ ํ†ตํ•ด ๋งˆ์Œ์ด ํ˜„์žฌ์— ๋จธ๋ฌผ ์ˆ˜ ์žˆ๋„๋ก ํ›ˆ๋ จํ•ฉ๋‹ˆ๋‹ค.

ABC์—์„œ B๋Š” ํ˜„์žฌ์— ์žˆ์Œ(Being present)์„ ๋‚˜ํƒ€๋ƒ…๋‹ˆ๋‹ค. ์ผ๋ฐ˜์ ์œผ๋กœ ์‚ฌ๋žŒ๋“ค์€ ๋‹ฌ๊ฐ‘์ง€ ์•Š์€ ๊ฒฝํ—˜์ด๋‚˜ ๊ฐ์ •์„ ๋ณธ๋Šฅ์ ์œผ๋กœ ๋งˆ์Œ์—์„œ ๋ฐ€์–ด๋‚ด๋ ค๊ณ  ํ•˜๋Š” ๊ฒฝ์šฐ๊ฐ€ ๋งŽ์Šต๋‹ˆ๋‹ค. ์ด๋Ÿฌํ•œ ๋ณดํ˜ธ ๋ฐ˜์‘์„ ํ†ตํ•ด ๋Œ€์‘ํ•˜๊ณ  ์‹ถ์ง€ ์•Š์€ ์ƒํ™ฉ์„ ํšŒํ”ผํ•˜๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค. ๊ฒฝํ—˜์ด๋‚˜ ๊ฐ์ •๊ณผ ํ•จ๊ป˜ ํ˜„์žฌ์— ์žˆ๋‹ค๋Š” ๊ฒƒ์€ ๋งˆ์Œ์„ ๋ถˆํŽธํ•˜๊ฒŒ ํ•˜๋Š” ๊ฒƒ์„ ๋ฐ›์•„๋“ค์ด๊ณ  ๊ทธ๊ฒƒ์ด ๊ทธ๋Œ€๋กœ ์ง„ํ–‰๋˜๋„๋ก ๋†”๋‘๋Š” ๊ฒƒ์„ ์˜๋ฏธํ•ฉ๋‹ˆ๋‹ค.

๋งˆ์ง€๋ง‰์œผ๋กœ ABC์—์„œ C๋Š” ์„ ํƒ(Choices)์„ ๋‚˜ํƒ€๋ƒ…๋‹ˆ๋‹ค. ์žก๋…์œผ๋กœ ๋งˆ์Œ์ด ๋ฐฉํ™ฉํ•˜๋Š” ๊ฒƒ์„ ์ธ์‹ํ•˜๊ณ  ๋งˆ์Œ์ด ํ˜„์žฌ์— ๋จธ๋ฌผ๋„๋ก ํ•˜๋Š” ํ›ˆ๋ จ์„ ํ†ตํ•ด ํ˜„์žฌ์— ์ง‘์ค‘ํ•˜๋Š” ๊ฒƒ์„ ์„ ํƒํ•˜๋Š” ๋ฐฉ๋ฒ•์„ ์ตํž ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์–ด๋ ค์šด ๊ฒฐ์ •์„ ๋‚ด๋ ค์•ผ ํ•  ์ƒํ™ฉ์ด๋‚˜ ๋ถ€์ •์ ์ธ ๊ฐ์ •์— ์ง๋ฉดํ•  ๊ฒฝ์šฐ ์•ž์˜ ๋‘ ๋‹จ๊ณ„๋ฅผ ํ†ตํ•ด ๋” ๋‚˜์€ ์„ ํƒ์„ ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. 

๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ์€ ์šฐ์šธํ•œ ๊ธฐ๋ถ„์ด๋‚˜ ๋ถˆ์•ˆ ์ฆ์ƒ์„ ๊ฐœ์„ ํ•˜๊ธฐ ์œ„ํ•œ ์ˆ˜๋‹จ์œผ๋กœ ์ž„์ƒ์ ์œผ๋กœ ํ™œ์šฉ๋˜๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค. ์ด ๋ช…์ƒ๋ฒ•์€ ์‚ถ์—์„œ ์•ž์œผ๋กœ ๋‚˜์•„๊ฐ€๋Š” ๋ฐ ๋ฐฉํ•ด๊ฐ€ ๋˜๊ฑฐ๋‚˜ ๋ชฉํ‘œ์— ๊ฑธ๋ฆผ๋Œ์ด ๋  ์ˆ˜ ์žˆ๋Š” ํŠน์ •ํ•œ ์ƒ๊ฐ ๋ฐ ๊ฐ์ •์„ ๋ฐ”๋ผ๋ณด๋Š” ๊ด€์ ์„ ๋ฐ”๊พธ๋Š” ๋ฐ ์‚ฌ์šฉํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

โ€Œโ€Œโ€Œโ€Œ๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ์„ ํ•˜์ง€ ์•Š๋Š”๋‹ค๋ฉด?

๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ์ด ์šฐ์šธ ๋ฐ ๋ถˆ์•ˆ ์ฆ์ƒ์— ๋ฏธ์น˜๋Š” ์˜ํ–ฅ์„ ์กฐ์‚ฌํ•œ ์‹ฌ๋ฆฌํ•™์ž๋“ค์˜ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ๋ช…์ƒ์„ ์ˆ˜ํ–‰ํ–ˆ์„ ๋•Œ ์ด๋Ÿฌํ•œ ์ฆ์ƒ์ด ๊ฐ์†Œํ•œ ๊ฒƒ์œผ๋กœ ๋‚˜ํƒ€๋‚ฌ์Šต๋‹ˆ๋‹ค. ์ด ์—ฐ๊ตฌ์—์„œ ๊ฐ์ • ์–ต์ œ์™€ ์žฌํ‰๊ฐ€, ๊ฑฑ์ •, ๋ฐ˜์ถ”๋Š” ์šฐ์šธ์ฆ ๋ฐ ๋ถˆ์•ˆ ์ฆ์ƒ์˜ ์›์ธ์ด ๋  ์ˆ˜ ์žˆ๋Š” ๊ฒƒ์œผ๋กœ ๋ฐํ˜€์กŒ์Šต๋‹ˆ๋‹ค.

์˜ค๋ž˜์ „๋ถ€ํ„ฐ ๊ฐ์ • ์–ต์ œ๋Š” ๊ฑด๊ฐ•์— ๋ถ€์ •์ ์ธ ์˜ํ–ฅ์„ ๋ฏธ์น˜๋Š” ๊ฒƒ์œผ๋กœ ์—ฌ๊ฒจ์ ธ ์™”์Šต๋‹ˆ๋‹ค. ๋งˆ์ฐฌ๊ฐ€์ง€๋กœ ๋ถ€์ •์ ์ธ ๊ฐ์ •์— ๋Œ€์ฒ˜ํ•˜์ง€ ์•Š๊ฑฐ๋‚˜ ๊ทธ๋Ÿฌํ•œ ๊ฐ์ •์„ ์šฉ์ธํ•˜์ง€ ์•Š์•„๋„ ๊ฑด๊ฐ•์— ํ•ด๋กœ์šธ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์ผ๋ฐ˜์ ์œผ๋กœ ๊ฐ์ •์  ์žฌํ‰๊ฐ€๋Š” ๋ถ€์ •์  ๋ฐ˜์‘์ด ์œ ๋„๋˜์ง€ ์•Š๋„๋ก ์ƒˆ๋กœ์šด ๋ฐฉ์‹์œผ๋กœ ํ˜„์ƒ์„ ์žฌํ•ด์„ํ•˜๊ฑฐ๋‚˜ ๊ด€์ฐฐํ•˜๋Š” ๋ฐฉ๋ฒ•์œผ๋กœ ๋” ์ž˜ ์•Œ๋ ค์ ธ ์žˆ์Šต๋‹ˆ๋‹ค.

์šด์ „ํ•˜๊ณ  ์žˆ์„ ๋•Œ ์–ด๋–ค ์ฐจ๊ฐ€ ๊ฐ‘์ž๊ธฐ ๋ผ์–ด๋“œ๋Š” ๊ฒƒ์„ ์˜ˆ๋กœ ๋“ค์–ด ๋ณด๊ฒ ์Šต๋‹ˆ๋‹ค. ๊ทธ๋Ÿฐ ์ผ์„ ๋‹นํ•˜๋ฉด ๊ทธ ์šด์ „์ž๊ฐ€ ๊ฒฝ์†”ํ•˜๋‹ค๊ณ  ์‰ฝ๊ฒŒ ํŒ๋‹จ ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์‹ฌ์ง€์–ด ๊ทธ ์šด์ „์ž์—๊ฒŒ ์†Œ๋ฆฌ๋ฅผ ์ง€๋ฅด๋Š” ์‹์œผ๋กœ ๋ฐ˜์‘ํ•  ์ˆ˜๋„ ์žˆ์„ ๊ฒƒ์ž…๋‹ˆ๋‹ค. ํ•˜์ง€๋งŒ ๊ทธ ์ƒํ™ฉ์„ ์žฌํ•ด์„ํ•œ๋‹ค๋ฉด '์•„, ์ด ์‚ฌ๋žŒ์€ ๋ญ”๊ฐ€ ๋ถˆ์•ˆ์ •ํ•œ ๊ฐ์ •์— ์••๋„๋˜๊ณ  ์ŠคํŠธ๋ ˆ์Šค๋ฅผ ๋ฐ›์•„ ์ง‘์ค‘ํ•˜์ง€ ๋ชปํ•˜๊ณ  ์žˆ๊ตฌ๋‚˜. ์ด ์‚ฌ๋žŒ์˜ ๊ฐ์ •์— ๊ณต๊ฐํ•  ์ˆ˜ ์žˆ์–ด'๋ผ๊ณ  ์ƒ๊ฐํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๊ทธ๋ ‡๊ฒŒ ์ƒ๊ฐํ•˜๋ฉด ์ž์‹ ์˜ ๊ฐ์ •์„ ๋‚ด๋ ค๋†“์„ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์ด๋Ÿฌํ•œ ์žฌํ•ด์„์„ ํ†ตํ•ด ๋ถ€์ •์  ์ƒ๊ฐ์ด๋‚˜ ๋ถ€์ •์  ์ƒ๊ฐ์— ๋”ฐ๋ฅธ ์ŠคํŠธ๋ ˆ์Šค๋ฅผ ํ”ผํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

๊ฑฑ์ •์€ ์œ„ํ—˜์— ๋Œ€ํ•œ ๋ฐ˜์‘์œผ๋กœ ์ƒ๊ธฐ๋ฉฐ ๋ฐ˜์ถ”๋Š” ์ƒ์‹คํ•˜๊ฑฐ๋‚˜ ์‹คํŒจํ• ๊นŒ ๋ด ์šฐ๋ คํ•˜๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค. ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ๊ฑฑ์ •์€ ๊ฒฉ๋ ฌํ•œ ๊ฐ์ •์„ ํ†ต์ œํ•˜์ง€ ๋ชปํ•˜๋Š” ์ƒํƒœ๋‚˜ ๋ถˆ์•ˆ ์ฆ์ƒ๊ณผ ์ƒ๊ด€๊ด€๊ณ„๊ฐ€ ์žˆ์„ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ํ•œํŽธ, ๋ฐ˜์ถ”๋Š” ๋ถ€์ •์  ๊ฒฐ๊ณผ์— ๊ด€ํ•œ ๋ฐ˜๋ณต์ ์ธ ์ƒ๊ฐ์œผ๋กœ ์ •์˜๋˜๋ฉฐ ์šฐ์šธ์ฆ๊ณผ ์—ฐ๊ด€๋˜์–ด ์žˆ์Šต๋‹ˆ๋‹ค. 

๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ์„ ์‹ค์ฒœํ•˜์ง€ ์•Š๋Š”๋‹ค๋ฉด ์šฐ์šธ์ฆ์ด๋‚˜ ๋ถˆ์•ˆ์„ ์ผ์œผํ‚ค๋Š” ์ด๋Ÿฌํ•œ ๊ฑฑ์ •์ด๋‚˜ ๋ฐ˜์ถ” ์ƒํƒœ์— ์‰ฝ๊ฒŒ ๋น ์งˆ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

โ€Œโ€Œโ€Œโ€Œ๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ์„ ์œ„ํ•œ ์ƒํ™œ ๋ฐฉ์‹์€?

์š”๊ฐ€, ์šด๋™, ํƒœ๊ทน๊ถŒ ๋“ฑ์˜ ์‹ ์ฒด ํ™œ๋™์ด ๋งˆ์Œ ์ฑ™๊น€ ๋ช…์ƒ์— ๋„์›€์ด ๋˜๋Š”์ง€์— ๋Œ€ํ•ด ์ง€๊ธˆ๊นŒ์ง€ ๋งŽ์€ ์—ฐ๊ตฌ๊ฐ€ ์ด๋ฃจ์–ด์กŒ์Šต๋‹ˆ๋‹ค. ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ์ด๋Ÿฌํ•œ ์‹ ์ฒด ํ™œ๋™์€ ๋ถˆ์•ˆ ์ฆ์ƒ์„ ๊ฐœ์„ ํ•˜๋Š” ๊ธ์ •์ ์ธ ํšจ๊ณผ๊ฐ€ ์žˆ๋Š” ๊ฒƒ์œผ๋กœ ๋‚˜ํƒ€๋‚ฌ์Šต๋‹ˆ๋‹ค. 

์นดํŽ˜์ธ, ์ˆ , ๋‹ˆ์ฝ”ํ‹ด์„ ํ”ผํ•œ ๊ฒฝ์šฐ์—๋„ ์œ ์‚ฌํ•œ ํšจ๊ณผ๊ฐ€ ๊ด€์ฐฐ๋˜์—ˆ์Šต๋‹ˆ๋‹ค. ๋˜ํ•œ ์˜์–‘์ด ํ’๋ถ€ํ•œ ์‹ํ’ˆ๊ณผ ๊ฑด๊ฐ•๋ณด์กฐ์‹ํ’ˆ์œผ๋กœ ๊ตฌ์„ฑ๋œ ์‹๋‹จ์„ ์œ ์ง€ํ•˜๋ฉด ๋งˆ์Œ ์ฑ™๊น€ ๋ช…์ƒ์— ๋„์›€์ด ๋˜๋Š” ๊ฒƒ์œผ๋กœ ๋‚˜ํƒ€๋‚ฌ์Šต๋‹ˆ๋‹ค.

โ€Œโ€Œโ€Œโ€Œ๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ์„ ๋•๋Š” 8๊ฐ€์ง€ ๋ณด์ถฉ์ œ

L-ํ…Œ์•„๋‹Œ์•„์Šˆ์™€๊ฐ„๋‹ค๋ธ”๋ฃจ๋ฒ ๋ฆฌ ์ถ”์ถœ๋ฌผ๊ฐ๋งˆ ์•„๋ฏธ๋…ธ๋‚™์‚ฐ(GABA)ํ™๊ฒฝ์ฒœํฌ์ŠคํŒŒํ‹ฐ๋”œ์„ธ๋ฆฐ(Phosphatidylserine)์€ํ–‰์žŽ ์ถ”์ถœ๋ฌผ(์ง•์ฝ” ๋นŒ๋กœ๋ฐ”, Ginkgo Biloba)๋ฐ”์ฝ”ํŒŒ(Bacopa) ๋“ฑ ๋งŽ์€ ๋ณด์ถฉ์ œ๊ฐ€ ๋งˆ์Œ ์ฑ™๊น€ ๋ช…์ƒ์— ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

์ŠคํŠธ๋ ˆ์Šค๋ฅผ ์™„ํ™”ํ•˜๋Š” L-ํ…Œ์•„๋‹Œ

L-ํ…Œ์•„๋‹Œ์€ ๋…น์ฐจ์— ํ•จ์œ ๋œ ์•„๋ฏธ๋…ธ์‚ฐ์ž…๋‹ˆ๋‹ค. ์ด ํ™”ํ•ฉ๋ฌผ์€ ํ•ญ์‚ฐํ™” ๋ฌผ์งˆ์ด ํ’๋ถ€ํ•˜๊ธฐ ๋•Œ๋ฌธ์— ๊ฑด๊ฐ•์„ ๋ณดํ˜ธํ•˜๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๋˜ํ•œ L-ํ…Œ์•„๋‹Œ์€ ์ŠคํŠธ๋ ˆ์Šค๊ฐ€ ์‚ฌ๊ณ ๋ ฅ์— ๋ฏธ์น˜๋Š” ์˜ํ–ฅ์„ ์ค„์ด๊ณ  ๋ถˆ์•ˆ ์ฆ์ƒ์„ ์™„ํ™”ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

์ด ์™ธ์—๋„ L-ํ…Œ์•„๋‹Œ์€ ์ง‘์ค‘๋ ฅ ์œ ์ง€ ์‹œ๊ฐ„์„ ๋Š˜๋ฆฌ๊ณ  ๊ฑด๊ฐ•ํ•œ ์ˆ˜๋ฉด ์ฃผ๊ธฐ๋ฅผ ์œ ์ง€ํ•˜๋Š” ๋ฐ์—๋„ ๋„์›€์ด ๋˜๋Š” ๊ฒƒ์œผ๋กœ ์—ฌ๊ฒจ์ง‘๋‹ˆ๋‹ค.

๋ถˆ์•ˆ์„ ๊ฐœ์„ ํ•˜๋Š” ์•„์Šˆ์™€๊ฐ„๋‹ค

์•„์Šˆ์™€๊ฐ„๋‹ค๋Š” ์œ„ํƒ€๋‹ˆ์•„ ์†œ๋‹ˆํŽ˜๋ผ(Withania somnifera)๋ผ๋Š” ํ•™๋ช…์œผ๋กœ๋„ ๋ถˆ๋ฆฌ๋ฉฐ ๊ฐ•์žฅ์ œ๋กœ ๋ถ„๋ฅ˜๋˜๋Š” ๋Œ€์ค‘์ ์ธ ํ—ˆ๋ธŒ์ž…๋‹ˆ๋‹ค.

๊ฐ•์žฅ ํ—ˆ๋ธŒ๋Š” ์ŠคํŠธ๋ ˆ์Šค ํ˜ธ๋ฅด๋ชฌ์ธ ์ฝ”๋ฅดํ‹ฐ์†”(Cortisol)์„ ๊ฑด๊ฐ•ํ•œ ์ˆ˜์ค€์œผ๋กœ ์œ ์ง€ํ•˜๋Š” ๋ฐ ๋„์›€์ด ๋ฉ๋‹ˆ๋‹ค. ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ์•„์Šˆ์™€๊ฐ„๋‹ค๋Š” ์ŠคํŠธ๋ ˆ์Šค์™€ ๋ถˆ์•ˆ ์ฆ์ƒ์„ ๊ฐœ์„ ํ•  ์ˆ˜ ์žˆ๋Š” ๊ฒƒ์œผ๋กœ ๋ฐํ˜€์กŒ์Šต๋‹ˆ๋‹ค. ๋˜ํ•œ ๊ฑด๊ฐ•ํ•œ ์—ผ์ฆ ๋ฐ˜์‘์— ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์œผ๋ฉฐ ํ•ญ์‚ฐํ™” ํšจ๋Šฅ์ด ์žˆ์Šต๋‹ˆ๋‹ค.

์‹ ๊ฒฝ์„ ๋ณดํ˜ธํ•˜๋Š” ๋ธ”๋ฃจ๋ฒ ๋ฆฌ ์ถ”์ถœ๋ฌผ

๋ธ”๋ฃจ๋ฒ ๋ฆฌ ์ถ”์ถœ๋ฌผ์˜ ์‹ ๊ฒฝ ๋ณดํ˜ธ ํšจ๋Šฅ์€ ์˜ค๋žซ๋™์•ˆ ์—ฐ๊ตฌ์˜ ๋Œ€์ƒ์ด ๋˜์–ด์™”์Šต๋‹ˆ๋‹ค. ๋ฐ•์‹œ๋‹ˆ์›€ ์•™๊ตฌ์Šคํ‹ฐํด๋ฆฌ์›€(Vaccinium angustifolium), ์ฆ‰ ์•ผ์ƒ ๋ธ”๋ฃจ๋ฒ ๋ฆฌ ์ถ”์ถœ๋ฌผ์€ ํด๋ฆฌํŽ˜๋†€(Polyphenol) ๊ฐ™์€ ํ•ญ์‚ฐํ™” ๋ฌผ์งˆ์ด ํ’๋ถ€ํ•ฉ๋‹ˆ๋‹ค.

๋ธ”๋ฃจ๋ฒ ๋ฆฌ์— ํ•จ์œ ๋œ ํ•ญ์‚ฐํ™” ๋ฌผ์งˆ์€ ๋ถˆ์•ˆ์ด๋‚˜ ์šฐ์šธ์ฆ์— ์˜ํ•ด ์œ ๋ฐœ๋œ ํ•ด๋กœ์šด ์ˆ˜์ค€์˜ ์—ผ์ฆ์œผ๋กœ ์ธํ•œ ์ค‘์ถ” ์‹ ๊ฒฝ๊ณ„ ์†์ƒ์„ ๋ฐฉ์ง€ํ•˜๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๋˜ํ•œ ์ด ์ถ”์ถœ๋ฌผ์€ ํ•™์Šต ๋ฐ ๊ธฐ์–ต๋ ฅ์„ ๊ฐœ์„ ํ•˜๋Š” ํšจ๋Šฅ๋„ ์žˆ๋Š” ๊ฒƒ์œผ๋กœ ์ถ”์ •๋ฉ๋‹ˆ๋‹ค.

์ง„์ • ์ž‘์šฉ์„ ํ•˜๋Š” ๊ฐ๋งˆ ์•„๋ฏธ๋…ธ๋‚™์‚ฐ

๊ฐ๋งˆ ์•„๋ฏธ๋…ธ๋‚™์‚ฐ(GABA)์€ ์ง„์ • ์ž‘์šฉ์„ ํ•˜๋Š” ์‹ ๊ฒฝ์ „๋‹ฌ๋ฌผ์งˆ๋กœ์„œ ๊ธฐ๋Šฅํ•ฉ๋‹ˆ๋‹ค. ์ด ํ™”ํ•ฉ๋ฌผ์€ ๊ฐ์ • ๋ฐ ํ–‰๋™์— ๊ด€์—ฌํ•˜๋Š” ํŽธ๋„์ฒด๋ผ๋Š” ๋‡Œ ๋ถ€์œ„์— ์ž‘์šฉํ•˜๋Š” ๊ฒƒ์œผ๋กœ ์—ฌ๊ฒจ์ง‘๋‹ˆ๋‹ค.

๋ถˆ์•ˆ์€ ํฅ๋ถ„์„ฑ ์‹ ๊ฒฝ์ „๋‹ฌ๋ฌผ์งˆ์ด ๋„ˆ๋ฌด ๋งŽ์ด ๋ฐฉ์ถœ๋˜๊ฑฐ๋‚˜ ์ด๋Ÿฌํ•œ ์‹ ๊ฒฝ์ „๋‹ฌ๋ฌผ์งˆ์— ๋Œ€ํ•œ ๊ฐ์ˆ˜์„ฑ์ด ๋„ˆ๋ฌด ๋†’์•„ ๋ฐœ์ƒํ•  ์ˆ˜ ์žˆ๋Š” ๊ฒƒ์œผ๋กœ ์ถ”์ •๋˜๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค. ๊ฐ๋งˆ ์•„๋ฏธ๋…ธ๋‚™์‚ฐ(GABA)๋Š” ๋‡Œ์˜ ์ด๋Ÿฌํ•œ ํฅ๋ถ„์„ฑ ์‹ ๊ฒฝ์ „๋‹ฌ๋ฌผ์งˆ์˜ ๊ท ํ˜•์„ ๋งž์ถฐ ๋ถˆ์•ˆ์„ ์ง„์ •์‹œํ‚ค๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

ํ™๊ฒฝ์ฒœ๊ณผ ๊ธฐ์–ต๋ ฅ ์ฆ์ง„ 

๋กœ๋””์˜ฌ๋ผ ๋กœ์„ธ์•„(Rhodiola rosea)๋กœ๋„ ๋ถˆ๋ฆฌ๋Š” ํ™๊ฒฝ์ฒœ์€, ์•„์Šˆ์™€๊ฐ„๋‹ค์™€ ์œ ์‚ฌํ•œ ๊ฐ•์žฅ ํ—ˆ๋ธŒ์ด๋ฉด์„œ ์ž์ฒด์ ์œผ๋กœ ๊ณ ์œ ํ•œ ํšจ๋Šฅ์„ ๋‚˜ํƒ€๋‚ด๋Š” ์‹๋ฌผ์ž…๋‹ˆ๋‹ค.

ํ™๊ฒฝ์ฒœ์€ ๋ถˆ์•ˆ์„  ์™„ํ™”ํ•  ์ˆ˜ ์žˆ๋Š” ๊ฒƒ์œผ๋กœ ๋ฐํ˜€์กŒ์œผ๋ฉฐ, ๊ธฐ์–ต๋ ฅ ๋ฐ ํ•™์Šต ๋Šฅ๋ ฅ์„ ๊ฐœ์„ ํ•˜๋Š” ํšจ๋Šฅ์ด ์žˆ๋Š”์ง€์— ๋Œ€ํ•œ ์—ฐ๊ตฌ๋„ ์ด๋ฃจ์–ด์ง€๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค. ์ด ํ—ˆ๋ธŒ๋Š” ์ง‘์ค‘๋ ฅ์„ ๋•๊ณ  ์ •์‹ ์  ํ”ผ๋กœ๋ฅผ ์™„ํ™”ํ•˜๋ฉฐ, ํ•ญ์‚ฐํ™” ์ž‘์šฉ์„ ํ†ตํ•ด ์ค‘์š”ํ•œ ์‹ ๊ฒฝ ์กฐ์ง์˜ ์†์ƒ์„ ๋ฐฉ์ง€ํ•  ์ˆ˜ ์žˆ๋Š” ๊ฒƒ์œผ๋กœ ์ถ”์ •๋ฉ๋‹ˆ๋‹ค.

์‹ ๊ฒฝ์„ธํฌ ํ˜•์„ฑ์„ ๋•๋Š” ํฌ์ŠคํŒŒํ‹ฐ๋”œ์„ธ๋ฆฐ

ํฌ์ŠคํŒŒํ‹ฐ๋”œ์„ธ๋ฆฐ์€ ์‹ ๊ฒฝ์„ธํฌ ๋˜๋Š” ๋‡Œ์„ธํฌ๋ฅผ ํ˜•์„ฑํ•˜๋Š” ๋ฐ ๋„์›€์ด ๋˜๋Š” ํ•„์ˆ˜ ์ธ์ง€์งˆ ๋˜๋Š” ์ง€๋ฐฉ์ž…๋‹ˆ๋‹ค. ์ด ํ™”ํ•ฉ๋ฌผ์€ ๋‡Œ์—์„œ ๊ฐ€์žฅ ํ’๋ถ€ํ•˜๊ฒŒ ์กด์žฌํ•˜๋Š” ์ง€๋ฐฉ์ž…๋‹ˆ๋‹ค.

ํฌ์ŠคํŒŒํ‹ฐ๋”œ์„ธ๋ฆฐ์ด ๊ฐ์†Œํ•˜๋ฉด ์ง‘์ค‘๋ ฅ ์œ ์ง€ ์‹œ๊ฐ„์ด ์ค„์–ด๋“ค๊ณ  ํ•™์Šต ๋ฐ ์ธ์ง€ ์ฒ˜๋ฆฌ ๊ธฐ๋Šฅ์ด ์ €ํ•˜๋˜๋Š” ์ƒ๊ด€๊ด€๊ณ„๊ฐ€ ์žˆ๋Š” ๊ฒƒ์œผ๋กœ ์•Œ๋ ค์ ธ ์žˆ์Šต๋‹ˆ๋‹ค. ํฌ์ŠคํŒŒํ‹ฐ๋”œ์„ธ๋ฆฐ์€ ์ฒด๋‚ด์—์„œ ์ค‘์š”ํ•œ ์ง€๋ฐฉ์ด๊ธฐ ๋•Œ๋ฌธ์— ์‹ ์ฒด๋Š” ํฌ์ŠคํŒŒํ‹ฐ๋”œ์„ธ๋ฆฐ ํ˜•์„ฑ์„ ์—„๊ฒฉํžˆ ์ œ์–ดํ•˜์—ฌ ๋‡Œ ๊ธฐ๋Šฅ์ด ์ตœ๊ณ ์˜ ์ƒํƒœ๋กœ ์œ ์ง€๋  ์ˆ˜ ์žˆ๋„๋ก ํ•ฉ๋‹ˆ๋‹ค.

ํ˜ˆ๋ฅ˜๋ฅผ ๊ฐœ์„ ํ•˜๋Š” ์€ํ–‰์žŽ ์ถ”์ถœ๋ฌผ

์ง•์ฝ”, ๋˜๋Š” ์ง•์ฝ” ๋นŒ๋กœ๋ฐ”๋Š” ์•„์‹œ์•„๊ฐ€ ์›์‚ฐ์ง€์ธ ์€ํ–‰๋‚˜๋ฌด์˜ ์žŽ์—์„œ ์ถ”์ถœํ•˜๋Š” ์„ฑ๋ถ„์ž…๋‹ˆ๋‹ค. ์€ํ–‰๋‚˜๋ฌด๋Š” ํ•ญ์‚ฐํ™” ๋ฌผ์งˆ์ธ ํ”Œ๋ผ๋ณด๋…ธ์ด๋“œ(Flavonoid)๊ฐ€ ํ’๋ถ€ํ•ฉ๋‹ˆ๋‹ค.

์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ์€ํ–‰์žŽ ์ถ”์ถœ๋ฌผ์€ ์ •์ƒ์ ์ธ ๋‡Œ ํ˜ˆ๋ฅ˜๋ฅผ ์ฆ์ง„ํ•˜์—ฌ ์ธ์ง€๋ ฅ์„ ๊ฐœ์„ ํ•  ์ˆ˜ ์žˆ๋Š” ๊ฒƒ์œผ๋กœ ๋ฐํ˜€์กŒ์Šต๋‹ˆ๋‹ค. ํ”Œ๋ผ๋ณด๋…ธ์ด๋“œ๋Š” ๋‡Œ ์กฐ์ง์˜ ์†์ƒ์„ ๋ฐฉ์ง€ํ•˜๊ณ  ๊ฑด๊ฐ•ํ•œ ์‹ ๊ฒฝ์ „๋‹ฌ๋ฌผ์งˆ์„ ์ƒ์„ฑํ•˜๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

์ธ์ง€ ๊ฑด๊ฐ•์„ ๋•๋Š” ๋ฐ”์ฝ”ํŒŒ

๋ฐ”์ฝ”ํŒŒ, ๋˜๋Š” ๋ฐ”์ฝ”ํŒŒ ๋ชฌ๋‹ˆ์—๋ฆฌ(Bacopa monnieri)๋Š” ์•„์‹œ์•„ ์ผ๋ถ€ ์ง€์—ญ ๋ฐ ์ธ๋„์— ์ž์ƒํ•˜๋Š” ์‹๋ฌผ์ž…๋‹ˆ๋‹ค. ์ด ํ—ˆ๋ธŒ๋Š” ์ธ์ง€๋ ฅ, ๊ธฐ์–ต๋ ฅ, ํ•™์Šต ๋Šฅ๋ ฅ์„ ๊ฐœ์„ ํ•˜๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๋˜ํ•œ ๋ฐ”์ฝ”ํŒŒ๋Š” ๋ถˆ์•ˆ ์ฆ์ƒ์„ ์™„ํ™”ํ•˜๋Š” ๋ฐ ๋„์›€์ด ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

๋ฐ”์ฝ”ํŒŒ๋Š” ๊ฑด๊ฐ•ํ•œ ์—ผ์ฆ ๋ฐ˜์‘์„ ๋•๋Š” ํ•ญ์‚ฐํ™” ํ™œ์„ฑ๋„ ๋‚˜ํƒ€๋ƒ…๋‹ˆ๋‹ค.

๋งˆ์Œ์ฑ™๊น€ ๋ช…์ƒ์€ ๋ถ€์ •์ ์ธ ์ƒ๊ฐ์ด๋‚˜ ์‚ฌ๊ฑด์ด ์‚ถ์— ๋ฏธ์น˜๋Š” ๋‚˜์œ ์˜ํ–ฅ์„ ์™„ํ™”ํ•˜๋Š” ์ข‹์€ ๋ฐฉ๋ฒ•์ผ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๊ถŒ์žฅ๋˜๋Š” ์ƒํ™œ ๋ฐฉ์‹์„ ์ฑ„ํƒํ•˜๊ณ  ์ถ”์ฒœ ๋ณด์ถฉ์ œ๋ฅผ ํ•จ๊ป˜ ๋ณต์šฉํ•˜๋ฉด ๋”์šฑ ์ข‹์€ ํšจ๊ณผ๋ฅผ ๋ณผ ์ˆ˜ ์žˆ์„ ๊ฒƒ์ž…๋‹ˆ๋‹ค. 

์ฐธ๊ณ ๋ฌธํ—Œ:

  1. Hayes, AM., Feldman, G. Clarifying the construct of mindfulness in the context of emotion regulation and the process of change in therapy. Clinical Psychology: Science and Practice. 2004;11:255โ€“262.
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๋ฉด์ฑ…์‚ฌํ•ญ:์›ฐ๋‹ˆ์Šค ํ—ˆ๋ธŒ์˜ ์ทจ์ง€๋Š” ์˜ํ•™์ ์ธ ์ง„๋‹จ์ด๋‚˜ ์น˜๋ฃŒ๋ฅผ ์ œ๊ณตํ•˜๋Š” ๊ฒƒ์ด ์•„๋‹™๋‹ˆ๋‹ค. ์ž์„ธํžˆ ์•Œ์•„๋ณด๊ธฐ