Shin kana fahimtar siginar da ke fitowa daga cikin jikinka? Bari mu yi magana game da hulɗa da mutane!

A yau za mu yi magana game da alamun da ke zuwa mana daga cikin jikinmu. Shin wani lokacin kana jin yunwa, gajiya, ko tsoro? Wani lokaci kana iya jin kamar kana fuskantar matsalar numfashi, ko kuma ƙirjinka yana bugawa. A yau muna magana ne game da wata baiwa ta musamman da ke taimaka mana mu ji irin waɗannan abubuwa, wanda ke gaya mana game da yanayin cikin jikinmu. Kamar wani yana zaune a cikin jikinmu yana ba mu bayanai.

Menene (Interoception)? Bari mu fahimce shi a taƙaice!

A taƙaice dai, `(Interoception)` shine saninka game da jin daɗi, wato ƙananan sigina da ke fitowa daga cikin jikinka. Ya fi bayyana yadda kake ji. Yana aiki kamar tsarin firikwensin a cikin jikinka. Za ka iya jin waɗannan sigina a sane ko ba tare da saninka ba, kuma za ka iya mayar da martani gare su. Ka yi tunanin wannan, cikinka yana yin ƙara mai ƙarfi. Sannan ka gane, "Oh, ina jin yunwa." Sannan ka je ka ci wani abu. Idan ka ci abinci kuma yunwarka ta tafi, jikinka yana komawa zuwa wani yanayi na daidaito. Wato, lokacin da jiki ya sami abin da yake buƙata, yana daina ba da wannan siginar yunwar. Wannan yanayin daidaito ana kiransa `(Homeostasis)`. Yayin da muke girma daga ƙuruciya, wannan ikon `(Interoception)` yana tasowa a hankali. Misali, jin yin fitsari , jin yin bahaya, da kuma ikon sanin lokacin da za a je bayan gida duk ƙwarewa ne da muke koya da ake kira `Interoception''. Wannan ikon zai iya yin babban tasiri ga halayenka da motsin zuciyarka. Ka yi tunanin, kana cikin ɗaki mai duhu kuma ba zato ba tsammani zuciyarka ta fara bugawa da sauri. Sannan za ka iya jin tsoro. "Interoception" shine abin da ke sa ka fahimci wannan jin "tsoro". Sannan za ka iya yanke shawara, wataƙila ka kunna haske. Wasu mutane na iya samun wahalar gane da fahimtar waɗannan siginar "Interoception" fiye da wasu. Amma labari mai daɗi shine za mu iya horar da kuma haɓaka wannan ƙwarewar. Idan ya cancanta, likita zai iya taimaka maka da wannan.

Mene ne misalan hulɗar juna?

Yanzu bari mu dubi abin da muke ji akai-akai, wanda ke cikin "Interoception":

• Jin kamar mafitsara ta cika (ma'ana fitsarinka yana jin nauyi)
• Jin tsoro, damuwa, ko matsin lamba (kamar "Damuwa")
• Jin zafi ko sanyi
• Jin yunwa
• Jin kamar an yi maka karce
• Tashin hankali na tsoka (jin kamar ciwo)
• Jin tashin zuciya ko amai (`(Tashin zuciya)`)
• Kishin ruwa
• Jin zafi a wani wuri (misali, ciwon ciki, ciwon kai)
• ZuciyarkaJin bugun, sautin

Abubuwa kamar haka ne jikinmu yake "magana" da mu.

Ta yaya tsarin hulɗar yake faruwa?

To, yanzu bari mu ga yadda wannan `(Interoception)` yake aiki a cikin jikinmu. Akwai manyan matakai guda uku a cikin wannan, kamar labari. 1. Ji: Na farko, kana da wani yanayi, wato, kana "jin" wani abu. Ka yi tunanin, cikinka yana sake gunaguni. Shin ka san yadda wannan ke faruwa? Na'urori na musamman da ake kira `(Interoceptor)` (Interoceptor)` (waɗannan ƙananan sassan na'urori ne na ''(Neuron / Nerve Cell)`) a cikin gabobin jikinka suna gane siginar da ke da alaƙa da wannan sautin ciki. Sannan, wannan saƙon yana tafiya tare da jijiya a wani takamaiman gudu zuwa kwakwalwarka. Don zama daidai, wannan saƙon yana sauka a cikin wani ɓangare na kwakwalwa da ake kira `(Thalamus)` (Thalamus) . 2. Fassara: Na biyu, kwakwalwarka ta fahimci abin da ka ji. Saƙon da ke zuwa ga `(Thalamus)` ana aika shi zuwa wani muhimmin ɓangare na kwakwalwa, `(Insula)` . Wannan `(Insula)` shine abin da ke "fasa" wannan saƙo mai rikitarwa, wato, fassara shi, kuma ya mayar da shi zuwa harshe mai sauƙi wanda za ka fahimta. Misali, `(Insula)` shine abin da ke gaya maka cewa cikinka yana gunaguni, "Ina jin yunwa sosai, ina buƙatar abinci." 3. Haɗa kai: Mataki na ƙarshe shine ka karanta wannan saƙon da zuciyarka kuma ka yanke shawara ko za ka yi wani abu game da shi ko a'a. Idan kana jin yunwa, ka je ka ci abinci. Idan kana jin ƙishirwa, ka sha ruwa. Shi ke nan.

Akwai hanyoyi da dama da kwakwalwarka za ta iya fahimtar waɗannan abubuwan da kake ji:

* Mai kyau: Wannan yana nufin cewa ba shi da illa kuma al'ada ce.

* Wani abu da ba a fayyace shi sosai ba, wanda ke haifar da rashin fahimta (Mai ban mamaki): Wato, ba a fayyace abin da ke faruwa ba, ko yana da kyau ko mara kyau.

* Wani abu da zai iya zama haɗari ko cutarwa (Barazana): Wannan yana nufin zai iya haifar maka da matsala ko ciwo.

Ga mutanen da ke da wasu matsalolin lafiyar kwakwalwa, kamar cututtukan damuwa , ko da kuwa ba su da lahani, ana iya fassara jin daɗin da aka saba ji (kamar zuciya mai gudu) a matsayin mai matuƙar haɗari. Wannan na iya haifar da tsoro da damuwa akai-akai, wanda zai iya haifar da wasu alamu da ƙaruwar damuwa. A gefe guda kuma, a cikin yanayi kamar baƙin ciki, akasin haka na iya faruwa. Wato, ko da jin daɗin yana da haɗari da gaske, kamar ciwon da ya faru daga rauni, yana iya zama da wahala a gane da fahimtar ƙarfinsa a sarari.

Waɗanne manyan nau'ikan hulɗa ne?

Idan ana maganar ikonmu na "Hulɗar Hulɗa", za mu iya mai da hankali kan manyan fannoni guda biyu. Waɗannan suna nufin ikonku na gane sigina da ke fitowa daga jikinku.

• Hankali: Sau nawa kake kula da sakonnin da ke fitowa daga jikinka. Wasu mutane suna saurin gane ko da ƙaramin canji ne a jikinsu.
• Daidaito: Yadda kake fahimtar sakonnin da ke fitowa daga jikinka daidai. Kamar iya gane ko cikinka yana ciwo saboda yunwa ko kuma wani abu ne daban.

Waɗannan iyawa na iya bambanta sosai daga mutum zuwa mutum. Wasu mutane na iya zama masu matuƙar saurin kamuwa da waɗannan sigina, yayin da wasu kuma ba sa iya yin saurin kamuwa da su. Likita zai iya amfani da hanyoyi daban-daban don auna aikin "Interoception" ɗinka:

• Yin tambayoyi game da abin da kake ji. Misali, "Shin za ka iya jin bugun zuciyarka a yanzu?"
• Ba da aiki. Misali, "Ƙidaya sau nawa ka ji zuciyarka tana bugawa a cikin minti ɗaya" ko "Duba ko zuciyarka tana bugawa a kan lokaci da bugun wannan waƙar."
• Yin aiki da taimakon na'ura. Misali, sanya na'urar auna bugun zuciya da kuma duba sau nawa kake jin bugun zuciyarka a minti daya (wannan zai iya taimakawa wajen tabbatar da daidaito).

Menene halayen hulɗar juna?

Jikinka yana ƙoƙarin isar da waɗannan siginar cikinka gare ka ta hanyar wasu alamu da alamu. Ga wasu alamu gama gari da suka shafi "Interoception":

• Ɗaliban da suka faɗaɗa
• Numfashi mai sauri
• bugun zuciya
• Shafa ruwa
• Gusbumps
• Gumi

Ga wasu alamomin da suka shafi hulɗa da mutane:

• Rashin jin daɗi da zafi bayan rauni (misali, "Ciwon Nociceptive" - ​​wannan yana nufin ciwon da lalacewar nama ke haifarwa)
• Busasshen baki
• Taurin tsoka, matsewa
• Tashin zuciya
• Ciwon ciki

Mene ne alamun rashin jin daɗin hulɗa da mutane?

Za ka iya jin kamar ƙwarewar hulɗarka da mutane ba ta aiki yadda kake so, musamman idan kana da waɗannan alamomin da aka saba gani:

• Wahalar sanin lokacin da mafitsara ta cika (watau, rashin sanin ainihin lokacin da za a yi fitsari )
• Wahalar sarrafa motsin rai (fushi da sauri akan ƙananan abubuwa, jin baƙin ciki, ko rashin jin motsin rai kwata-kwata)
• Kasancewa cikin sauƙi cikin damuwa da tsoro
• Ƙaruwa ko raguwar ikon jure zafi (wasu mutane suna jin ƙaramin rauni kamar babban abu ne, yayin da wasu kuma suna jin babban rauni kamar ba babban abu ba ne)
• Rashin jin yunwa ko ƙishirwa, ko rashin jin ƙoshi ko bayan cin abinci

Yanayi daban-daban na lafiya na iya shafar aikin `(Interoception)`. A wasu lokuta, ƙwarewar `(Interoception)` ba za ta ci gaba gaba ɗaya ba.

Wadanne yanayi ne ke shafar hulɗar juna?

Wadannan yanayi na lafiya na iya shafar ikon fahimtar da kuma amsawa ga siginar "Interoception":

• `(Rashin damuwa)` (Yanayin da ya shafi damuwa)
• Matsalar Rashin Hankali/Rashin Yawan Aiki (ADHD)
• `(Rashin Tsarin Autism - ASD)` (Rashin Tsarin Autism)
• `(Rashin Kare Mutum-Rashin Kare Mutum)` (Cutar rabuwa da kai da muhalli)
• `(Bacin rai)` (Bacin rai)
• `(Matsalolin Cin Abinci)` (Matsalolin Cin Abinci)
• `(Rashin tsoro)` (Rashin tsoro)
• `(Rashin Damuwa Bayan Rauni - PTSD)` (Rashin Damuwa Bayan Rauni)
• `(Rashin alamun cutar Somatic)` (Rashin alamun Somatic - bayyanar alamun cutar jiki saboda dalilai na tunani)
• `(Matsalar amfani da miyagun ƙwayoyi)` (Matsalolin da suka shafi amfani da miyagun ƙwayoyi)

A cikin waɗannan yanayi, yana iya zama da wahala a fahimci yadda jikinka ke nuna maka alamun da ke nuna maka, wanda hakan ke sa ya yi wuya a gudanar da wasu ayyukan yau da kullum.

Alaƙar da ke tsakanin (Interoception) da (Neurodivergence)

Yanzu bari mu kalli alaƙar da ke tsakanin `(Interoception)` da `(Neurodivergence)` . `(Neurodivergence)`, a takaice, ita ce yadda kwakwalwar wasu mutane ke aiki, yadda suke sarrafa bayanai, ta ɗan bambanta da yadda muke tsammani, yawancin mutane. Wannan ba cuta ba ce, amma yanzu ana ɗaukarta a matsayin bambancin kwakwalwa. Don haka, idan akwai irin waɗannan yanayi `(Neurodivergence)`, ikon gane siginar ciki na jiki, wato, `(Interoception),` na iya zama mai kaifi sosai, ko kuma ba zai yi aiki kamar yadda ake tsammani ba. Bari mu ɗauki yanayi biyu `(Neurodivergence)` a matsayin misalai kuma mu ga yadda suke shafar `(Interoception):

• `(Autism)` (Autism):Wasu mutanen da ke fama da autism na iya samun ƙarancin fahimtar juna (ikon gane motsin rai da motsin rai daidai). Misali, suna iya fuskantar matsala wajen sarrafa ko bayyana motsin zuciyarsu. Hakanan suna iya fuskantar matsala wajen gane buƙatun jiki, kamar yunwa da ƙishirwa.
• ADHD: Wasu mutanen da ke fama da ADHD na iya samun kulawa mai ƙarfi ta hanyar hulɗa da mutane (ikon kula da sigina daga jiki), amma suna iya samun matsala wajen yin aiki da waɗannan siginonin. Misali, suna iya jin ƙishirwa amma suna da wahalar yanke shawara kan abin da za su sha ko yadda za su sha.

Yadda ake haɓaka hulɗar juna?

To, yanzu wataƙila kana mamakin ko wannan ikon "Interoception", wato, ikon sauraron jikinmu, za a iya inganta shi. Tabbas zai iya! Abu ne da za a iya inganta shi da aiki. Za ka iya gwada waɗannan abubuwa:

• Motsa jiki na numfashi mai zurfi: Yi tunanin abubuwa kamar "Numfashin Diaphragmatic" ko "Numfashin Akwati" . Waɗannan suna taimaka maka ka mai da hankali kan numfashinka da kuma abubuwan da ke cikin jikinka.
• Yin aikin hankali: ""Rashin hankali" yana nufin kawai kula da abin da ke faruwa a lokacinka na yanzu - tunaninka, yadda kake ji, da kuma yadda jikinka ke ji - ba tare da yanke hukunci ba. Wannan yana ƙara yawan jin daɗin abin da ke faruwa a cikin jikinka.
• Yin yoga: Lokacin da kake yin yoga, kana samun fahimta da alaƙa da abubuwan da ke cikin jikinka yayin da kake riƙe da yanayi daban-daban da kuma sarrafa numfashinka.
• Yin zuzzurfan tunani: Yin zuzzurfan tunani wata hanya ce mai kyau ta haɗa jiki da tunani da kuma taimaka maka gano abubuwan da ke cikin zuciyarka.
• Maganin Halayyar Fahimta (CBT): CBT wani nau'i ne mai matuƙar tasiri na magani wanda ƙwararre zai iya bayarwa, kamar likitan tabin hankali ko mai ba da shawara. Yana taimaka maka fahimtar alaƙar da ke tsakanin tunaninka, ji, da halayenka kuma yana taimaka maka ka sarrafa su da kyau. Hakanan yana iya zama da amfani ga mutanen da ke da matsalar fahimtar juna.

Mai ba da shawara kan lafiyar kwakwalwa ko likitanka zai iya yi maka magana ya kuma taimaka maka ka yanke shawara kan hanyoyin da suka fi dacewa da kai don cimma burinka. Waɗannan hanyoyin ba iri ɗaya ba ne ga kowa kuma suna iya bambanta dangane da yanayinka da buƙatunka. Misali, a wasu lokuta, dabarun motsa jiki na lantarki kamar "Ƙara ƙarfin jijiyoyi na Vagus" na iya ƙarfafa wasu sassan kwakwalwarka, suna sauƙaƙa sadarwa tsakanin jikinka da kwakwalwarka.

A ƙarshe, abin da za a tuna (Saƙon Ɗauka Gida)

Don haka, "(Interoception)" da muke magana akai akai a yau, a taƙaice, hanya ce ta "magana" da kai daga cikin jikinka. Wannan wata muhimmiyar baiwa ce. Wataƙila ba ka yi tunani sosai game da sautin bugun zuciyarka ko kuma saurin numfashinka ba har sai ka karanta wannan labarin. Ko kuma, idan ka yi tunanin abin da za ka ci a abincin dare, wataƙila ka ji cikinka yana ƙara saboda kana jin yunwa. Waɗannan duk ƙananan misalai ne na "Interoception" yana aiki a cikin jikinmu. Duk da haka, kamar yadda muka tattauna, saboda wasu yanayi na lafiya ko wasu dalilai, ƙila ba za ka iya amfani da wannan ikon "Interoception" yadda ya kamata ba kuma ka fahimci siginar da jikinka ke ba ka. Idan kai ma kana son inganta ƙwarewar "Interoception" ɗinka, wato, idan kana son koyon sauraron jikinka da kyau, kada ka ji tsoron yin magana da likita ko mai ba da shawara kan lafiyar kwakwalwa game da shi.

Lokacin da kake koyon sabbin dabaru, lokacin da kake ƙoƙarin haɓaka waɗannan ƙwarewa, ka yi haƙuri da kanka. Wannan abu ne da ya kamata a koya, ba wai kawai yana faruwa ga kowa ba. Yana ɗaukar lokaci, yana buƙatar yin atisaye. Don haka, gwada shi a hankali. Lokacin da ka fara sauraron abin da jikinka ke gaya maka, za ka yi mamaki!

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` Hulɗar ji, jin daɗin jiki, siginar ciki, gane motsin rai, lafiyar kwakwalwa, sanin kai, aikin kwakwalwa