So ɛtɔ da bi a wunsusuw sɛ, "Oh, me yam a anka mahu sɛ mabrɛ ntɛm" anaasɛ "Manhu mpo sɛ ɔkɔm de me saa kosii sɛ ɔkɔm dee me saa "? Saa tumi soronko a yɛreka ho asɛm nnɛ yi ne sɛ wubehu saa nsɛnkyerɛnne nketenkete yi a efi wo nipadua mu reba no. Ɛte sɛ kokoam kasa bi a ɛwɔ yɛn nipadua mu. Wɔ aduruyɛ mu no, wɔfrɛ eyi interoception.
Dɛn ne Interoception yi?
Sɛ yɛbɛka no tiawa a, interoception yɛ ɔkwan a w’amemene fa so hu nea ɛrekɔ so wɔ wo nipadua mu, te ase, na ɛyɛ ho biribi. Fa no sɛ ɛyɛ yɛn nipadua no ‘nkatede a ɛto so asia.’ Ɛyɛ nea ɛkyerɛ yɛn bere a ɔkɔm de yɛn, sukɔm de yɛn, ehu aka yɛn, anaasɛ ɛsɛ sɛ yɛhome denneennen.
Ɛte sɛ GPS nhyehyɛe bi a ɛwɔ yɛn nipadua mu a ɛboa yɛn ma yɛkari pɛ wɔ nipadua ne adwene mu. Akwan ahorow pii wɔ hɔ a yɛn amemene no ne yɛn nipadua a aka no di nkitaho. Interoception yɛ adeyɛ a amemene no fa so te nea ɛrekɔ so wɔ yɛn nipadua mu ase.
Ntwitwiridii ahorow atitiriw abien na ɛwɔ hɔ.
Momma yɛnkyekyɛ saa tumi a wɔfrɛ no Interocept ION yi mu ayɛ no afã atitiriw abien. Ɛnyɛ obiara na ɔwɔ tumi koro, ɛsono obiara.
| Tumi a obi tumi yɛ | Dɛn na ɛno kyerɛ? |
|---|---|
| Interoceptive Accuracy (nsɛnkyerɛnne a wohu no pɛpɛɛpɛ) . | Hwɛ sɛnea wubetumi ate nsɛnkyerɛnne a efi wo nipadua mu aba no nka yiye. Sɛ nhwɛso no, so wubetumi ate sɛnea wo koko rebɔ denneennen no nka a womfa wo nsa nni dwuma? |
| Interoceptive Attention (a wɔde wɔn adwene si nsɛnkyerɛnne so) . | Mpɛn ahe na wutie wo nipadua? Ɛwom mpo sɛ wo koma a ɛbɔ no yɛ dɛ de, nanso mpɛn ahe na wususuw ho ankasa da biara? |
Ɛsono obiara. Ebia wote wo nipadua mu nsɛnkyerɛnne nka yiye, nanso ɛyɛ den ma wo sɛ wobɛte nea ɛkyerɛ ase. Anaasɛ ebia wowɔ abien no nyinaa, anaasɛ ebia wowɔ abien no nyinaa.
Ɔkwan bɛn so na adeyɛ a ɛma wotumi de wɔn ho hyɛ mu no ba?
Saa adeyɛ a ɛyɛ den yi kɔ so wɔ anammɔn atitiriw abiɛsa mu. Susuw ho te sɛ sɛnea nsu ho sukɔm de wo.
1. Anamɔn 1: Wo nipadua te biribi nka.
Fa no sɛ w’ano te nka sɛ ayow kakra. Ntini mu nkwammoaa bi a ɛwɔ wo nipadua mu hu nsakrae yi na ɛde saa nsɛm no kɔma w’amemene sɛ nkrasɛm.
2. Anamɔn 2: W’amemene te saa ahyɛde no ase.
Thalamus yɛ amemene no fã a ɛkyerɛkyerɛ saa nkrasɛm yi mu, kyerɛ sɛ, ɛte ase. Saa bere yi de, ɛka kyerɛ wo sɛ nsu ho sukɔm de wo.
3. Anamɔn 3: Woyɛ ho biribi.
Wode adwempa si gyinae sɛ wobɛyɛ saa nkrasɛm no ho biribi. Wofa nsu toa no na wonom nsu bi.
Yɛn nipadua no de akwan a ɛkɔ ntɛmntɛm (ntini, s.e. akyi berɛmo , vagus ntini) ne akwan a ɛkɔ brɛoo (hormone ahorow a ɛfa mogya no mu) nyinaa di dwuma de mena saa nkrasɛm yi.
Dɛn ne nneɛma a ɛde nkitahodi a ɛyɛ mmerɛw ba?
Yɛn asetra kwan a adagyew nnim, bere a yɛde yɛ screen bere nyinaa, adwennwen kɛse , ahodwiriw a atwam , ne yare a enni sabea nyinaa betumi atew tumi a yɛwɔ sɛ yebehu nea yɛn nipadua reka akyerɛ yɛn no so.
Nnipa binom taa ‘ma’ saa nsɛnkyerɛnne yi yɛ mum, a ɛkyerɛ sɛ wɔmfa wɔn adwene nsi so. Eyi betumi ayɛ nokware titiriw bere a ɛyaw a enni sabea te ase anaasɛ bere a ahodwiriw bi akyi no.
Ɔkwan foforo so no, nnipa binom nim saa nsɛnkyerɛnne yi dodo. Wɔte nka denneennen araa ma wotumi hyɛ wɔn so. Eyi taa ba nnipa a wɔwɔ tebea horow te sɛ autism , dadwen anaa adwenemhaw mu titiriw .
Nsɛnkyerɛnne a ɛkyerɛ sɛ obi ntumi nkɔ nipadua no mu yiye
Sɛ wote nka sɛ ɛsɛ sɛ woma wo interoception ho nimdeɛ tu mpɔn a, hwɛ sɛ wowɔ saa su ahorow yi anaa.
- Nkate a ɛne sɛ ɛsɛ sɛ woto nsu bere a woayɛ basaa ankasa nkutoo.
- Ɛyaw a wobɛte nka ntɛm ara, anaasɛ worente ɛyaw nka kosi sɛ ɛbɛyɛ den.
- Ɔkɔm anaa sukɔm a ɛntaa mma.
- Sɛ obi nte nka sɛ ɔmene bere a woadi awie no.
- Ɛyɛ den ma wo sɛ wubedi wo nkate horow so.
- Dadwen a wohu amane bere nyinaa.
Abusuabɔ a ɛda interoception ne neurodivergence ntam
Neurodiverse kyerɛ sɛ ɛsono sɛnea w’amemene yɛ adwuma sen afoforo amemene. Eyi betumi aka wo ne wo nipadua ntam abusuabɔ.
- Autism ne Interoception: Ebia nnipa a wɔwɔ autism no nnyaa interoception a ennyaa nkɔso koraa anaasɛ ɛnyɛ adwuma. Ɛwom sɛ wonnya nhuu nea ɛde eyi ba ankasa de, nanso ebetumi ama ayɛ den ama wɔn sɛ wɔbɛte wɔn ankasa nkate ase. Eyi betumi ama ayɛ den sɛ wɔbɛhyehyɛ wɔn nkate horow.
- ADHD ne Interoception: Sɛ wowɔ ADHD (Attention Deficit Hyperactivity Disorder) a, ebia wo ho akokwaw yiye wɔ nea wo nipadua no reka akyerɛ wo no ‘te’ mu. Nanso ebia ɛnyɛ bere nyinaa na wubebua. Sɛ nhwɛso no, ebia wunim sɛ wo yafunu mu yɛ wo yaw esiane sɛ wunnya nnidi bere tiaa bi nti, nanso ebia worendidi ntɛm ara.
Ɔkwan bɛn so na wobetumi ama interoception atu mpɔn?
Sɛ wutie nea wo nipadua ‘reka’ no yiye a, wubetumi ahwɛ wo ho yiye.
Fa no sɛ, sɛ wuhu adwennwen ho sɛnkyerɛnne a edi kan, te sɛ wo hwene a wobɛkyekyere ne sɛnea ɛyɛ den sɛ wode w’adwene besi biribi so a, wubetumi ayɛ nneɛma bi de agye w’ahome ansa na asɛe. Afei nso, sɛ wuhu nneɛma te sɛ ɔkɔm, ɛyaw, ne ɔbrɛ ntɛm a, ebetumi aboa wo ma woadi nna, aduan ho akɔnnɔ, ne nyarewa a enni sabea mpo ho dwuma yiye.
Interoception Apɔw-mu-teɛteɛ
Akwan a eye sen biara a wobɛfa so ayɛ eyi no mu biako ne nipadua mu adwene, a ɛyɛ dwumadi biara a ɛtwe adwene si sɛnea wo nipadua te nka wɔ saa bere yi mu so.
Ebetumi ayɛ biribi a ɛnyɛ den te sɛ nea wode sikɔne 30 bɛguare anɔpa, anaasɛ wobɛhwɛ sɛnea wo nan bɔ fam bere a woretu mmirika no. Eyi nyɛ biribi a ɛsɛ sɛ wode simma 30 si hɔ da biara de yɛ. Interoception te sɛ ntini bi. Dodow a wode di dwuma no, dodow no ara na ɛyɛ den.
Dwumadi afoforo bi a ɛbɛboa ma woanya saa ahokokwaw yi ni:
- Ahomegye a emu dɔ apɔw-mu-teɛteɛ
- Kankyeɛ
- Yoga a wɔyɛ
- Tai chi
Bisa wo ho nsɛm te sɛ "So ɔkɔm de me?" na "So me nipadua ayɛ basaa?" da mũ no nyinaa betumi aboa ma abusuabɔ yi mu ayɛ den bere tenten. Adwuma mu ayaresa ho animdefo a wɔanya ntetee titiriw wɔ saa beae yi betumi aboa wo. Sɛ wowɔ eyi ho dadwen a, wo ne wo duruyɛfo nkasa na ama woanya afotu.
Nkrasɛm a Wɔde Kɔ Fie
- Interoception yɛ sɛnea wote nka wɔ nsɛnkyerɛnne a efi wo nipadua mu (ɔkɔm, sukɔm, ɛyaw) ho ne sɛnea woyɛ w’ade.
- Eyi te sɛ yɛn nkate a ɛto so asia. Ɛho hia paa ma yɛn adwene ne yɛn nipadua kari pɛ.
- Saa tumi yi betumi ayɛ mmerɛw esiane adwennwen, ahodwiriw, yare a enni sabea, ne yɛn asetra kwan nti.
- Wobetumi anya saa tumi yi te sɛ ntini denam nneyɛe te sɛ nipadua mu adwene a wɔde si biribi so, yoga, ne nsusuwii so.
- Sɛ wowɔ eyi ho dadwen bi anaasɛ wuhia mmoa na ama woanya saa ahokokwaw yi a, wo ne wo duruyɛfo nkasa na sɛ ɛho hia a, fa wo kɔ adwumayɛ ho ɔyaresafo nkyɛn.
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