yu don eva yehri "grow..grow.." saon na yu bele we yu rili angri? Ɔ yu dɔn fil se yu chɛst de bit wantɛm wantɛm ɛn yu fil lɛk se yu de gɛt prɔblɛm fɔ blo we yu de du sɔntin we impɔtant? Sɔntɛm yu bin fil lɛk se yu fɔ pis bɔt yu fɔ ol am fɔ sɔm tɛm. Ɔl dis na di we aw yu bɔdi de tɔk to yu, we de gi yu sayn bɔt sɔm tin dɛn. Insay mɛrɛsin, wi kin kɔl dis wɔndaful abiliti intarosepshɔn .
Fɔ tɔk am simpul wan, wetin na intarosepshɔn?
Interoception na yu ebul fɔ ɔndastand di signal dɛm, ɔr filin dɛm, we de kɔmɔt insay yu bɔdi. I tan lɛk "siks sɛns" insay yu bɔdi. Na aw yu ɔndastand aw yu de fil.
Imajin se yu dɔn de wok frɔm mɔnin ɛn yu nɔ ebul fɔ it lanch. Afta sɔm tɛm, yu bɛlɛ kin bigin fɔ at, yu bɛlɛ kin rɔm, ɛn yu kin fil lɛk se yu ed de tɔn. we dεn signal ya rich yu bren, di bren de intaprit am lεk "Ah... i angri naw, in enεji dכn dכn." Dɔn yu kin it sɔm it fɔ ansa. We yu dɔn it, ɔl dɛn tin dɛn de we yu nɔ kin fil fayn kin dɔn ɛn yu bɔdi kin fil layt. na so di men tin na dis prכsεs na fכ no wan nid fכ di bכdi, fulfil am, εn bכn di bכdi bak to nכmal, כ bεlε (Homeostasis).
Smɔl smɔl wi kin gɛt dis abiliti frɔm we wi yɔŋ. na we dis intarosepshכn abiliti de divεlכp na in sכm pikin de כndastand we i nid f כ pis εn yus fכ go na tכyl.
Dis kin rili afɛkt di we aw wi de biev ɛn aw wi de fil. Imajin se yu wan de waka na strit na nɛt. Wantɛm wantɛm yu yɛri wan nɔys biɛn yu. Na di sem tɛm, yu at kin rit mɔ ɛn mɔ, yu bɔdi kin kol ɛn yu kin bigin fɔ swet. di bren de intaprit dis fyzikal signal dεm as "frayd." Dɔn yu kin disayd kwik kwik wan if yu fɔ rɔnawe ɔ if yu fɔ ala. Yu bin si? Wan sayn we de na di bɔdi kin bi filin, ɛn yu kin disayd fɔ du sɔntin bay dat.
Bɔt nɔto ɔlman gɛt di sem pawa fɔ no di sayn dɛn we dɛn bɔdi de gi. Sɔm pipul dɛn kin rili sabi fɔ no dɛn. Ɔda pipul dɛn nɔ so sabi fɔ ɔndastand dɛn. Bɔt di gud nyus na dat, na skil we wi kin praktis ɛn divɛlɔp.
Sɔm kɔmɔn ɛgzampul dɛn bɔt intarosepshɔn
Dis inklud bɔku tin dɛn we wi kin gɛt na wi layf ɛvride.
- Fɔ fil angri ɔ fɔ fil ful.
- Fɔ fil se yu tɔsti fɔ wata.
- Fɔ fil lɛk se yu blad ful ɛn yu nid fɔ pis .
- Fɔ fil wam ɔ kol.
- At rit (we yu kol, we yu de fred, we yu de du ɛksɛsayz).
- Fɔ fil tɛnsi ɛn tɛnsi.
- Fɔ fil se yu nɔ de rɛst ɛn yu de wɔri.
- Fɔ fil lɛk se yu de fil lɛk yu nɔs.
- I kin tan lɛk se dɛn de skrach di skin.
- Di pen we pɔsin kin fil we pɔsin kɔt ɔ wund sɔntin.
Aw dis prɔses kin rili apin?
Dis na tin we rili kɔmpleks, bɔt i rili wɔndaful. I kin apin insay tri men tin dɛn. Lɛ wi luk am dis we fɔ mek i izi fɔ ɔndastand.
| Step dɛn we yu fɔ du | Fɔ tɔk am simpul wan, wetin kin apin? | fɔ ɛgzampul |
|---|---|---|
| 1. Fɔ no sɔntin | spεshal sεns dεm (interoceptors) na di nεv sεl dεm na yu bכdi de pik wan signal. Dɔn di mɛsej kin travul along di nɛv dɛn to yu bren. | Yu bɛlɛ ɛmti. di sεns dεm we de na di wכl dεm na yu bεlε de pik dis "εmptiness" signal εn sεnd mεsej to yu bren. |
| 2. Fɔ ɛksplen di Baybul | di pat dεm na di bren lεk di Thalamus εn Insula de analכz dis signal we dεn gεt εn translet am to langwej (imoshכn) we yu כndastand. | di bren de tek da "emptiness" signal de εn intaprit am as "ah... dis min angri," εn mek yu fil "angri." |
| 3. Fɔ jɔyn an | Naw yu kin tink gud wan bɔt dis filin ɛn disayd if yu fɔ ansa am ɔ nɔ fɔ du am, ɛn wetin fɔ du. | Yu tink se, "A angri, a nid fɔ it sɔntin naw," ɛn it wan it. |
Bɔt sɔntɛnde wi kin mistek ɛksplen dɛn sayn dɛn ya. Fɔ ɛgzampul, pɔrsin wae gɛt wan sik lɛk fɔ wɔri kin gɛt nɔrmal paund na in chɛst, bɔt wit big frayd, i kin tink se, "O, a go gɛt at atak?" Dis min se dɛn kin si sayn we nɔ bad as sɔntin we denja .
Dɔn bak, pwɛl hatPɔrsin wae gɛt dis kayn sik nɔr kin ebul fɔ no wan sayn wae rili nid fɔ pe atɛnshɔn, lɛk wae pɔrsin de fil pen na in bɔdi. dis min se dεn ebul fכ no dεn signal dεm ya kin bכn sכmtεm.
Wetin kin apin we di intarosepshɔn nɔ fayn?
If yu fil se yu nɔr ebul fɔ ɔndastand dɛn bɔdi signal ya smɔl, de sayn dɛm wae de dɔŋ ya kin bi kɔmɔn to yu.
- Nɔ fil di want fɔ pis : Sɔntɛnde yu nɔ kin fil yu blad ful te i ɛmti ɔl. Ɔ yu kin fil lɛk se i nɔ kin izi fɔ yu fɔ pis ivin we i ful-ɔp smɔl.
- I nɔ kin izi fɔ kɔntrol di we aw yu de fil: Yu kin vɛks wantɛm wantɛm, fil bad fɔ smɔl smɔl tin dɛn, ɔ yu nɔ kin ebul fɔ ɔndastand gud gud wan wetin yu de fil.
- Fɔ fred ɔ fred izi wan: Fɔ fil wɔri bɔt ivin di smɔl smɔl tin dɛn, fɔ fil fred fɔ de na pɔblik.
- Fɔ fil pen: Sɔm pipul dɛn kin fil pen we dɛn nɔ go ebul fɔ bia ivin bikɔs dɛn gɛt smɔl injury. Ɔda pipul dɛn nɔ kin fil pen bɛtɛ ivin we dɛn wund dɛn bad bad wan.
- Prɔblɛm fɔ it: Nɔ de fil angri, nɔ de fil fɔ tɔsti, ɔ nɔ de fil ful afta yu dɔn it.
If yu de gɛt dɛn tin ya, nɔto yu nɔmɔ. Dis nɔto yu fɔlt ɔ yu wik. Bɔrku pipul kin gɛt dɛn kayn tin ya. Di impɔtant tin na fɔ no bɔt dis ɛn gɛt ɛp if nid de.
Kכndishכn dεm we de afekt intarosεpshכn
dis abiliti fכ sεns intarosεpshכn kin bכku wit sכm mεdikal kכndishכn dεm, biכs כl dis de riliyt to di bren fכ wok.
- Dizayd dɛn we kin mek pɔsin wɔri
- Prɔblɛm fɔ pe atɛnshɔn (Atɛnshɔn-Dɛfisit/Hayparaktiviti Disɔda - ADHD) .
- Ɔtizm (Ɔtizm Spɛktrum Disɔda) .
- Pwɛl at
- Dizayd we pɔsin kin it
- Panik Disɔda
- Pɔst-Traumatik Strɛs Disɔda (PTSD) .
- Dizayd fɔ Yuz Sɔbstans
di rilayshכn bitwin nyurodivεrjεns εn intarosεpshכn
Nyurodivɛrjɛns , fɔ tɔk am simpul wan, na we pɔsin in bren de du tin ɛn wok difrɛn we smɔl pas aw i kin wok. Ɔtizm ɛn ADHD na tu gud ɛgzampul fɔ dis. Pipul dεm wae gεt dεn kכndyushכn ya kin gεt difrεn intarosεptiv abiliti dεm bak.
- Ɔtizm: Bɔrku tɛm, pipul dɛm wae gɛt ɔtizm kin gɛt prɔblɛm wit di kɔrɛkt sayn dɛm na dɛn bɔdi.I kin at fɔ no udat i bi. Fɔ ɛgzampul, i nɔ kin izi fɔ dɛn fɔ no difrɛns bitwin wamat, sɔri-at, ɛn fred. Dɛn nɔ kin ebul bak fɔ no di tin dɛn we dɛn bɔdi nid kɔrɛkt wan, lɛk angri ɛn tɔsti.
- ADHD: Pipul wae gɛt dis sik kin pe atɛnshɔn gud wan to di signal dɛm wae de kɔmɔt na dɛn bɔdi, dat min se dɛn kin fil di signal dɛm fayn fayn wan. Bɔt i nɔ kin izi fɔ dɛn fɔ ansa dɛn, we min se i nɔ kin izi fɔ dɛn fɔ du sɔntin. Fɔ ɛgzampul, pan ɔl we dɛn kin fil se dɛn rili tɔsti fɔ wata, dɛn kin put am bifo bay we dɛn kin tink bɔt tin dɛn lɛk, "Wetin a fɔ drink? A tu les fɔ grap ɛn gɛt wata."
Aw fɔ divɛlɔp dis abiliti?
di gud nyus na dat wi kin divεlכp dis abiliti fכ intarosεpshכn tru trenin. Jɔs lɛk aw yu de du ɛksɛsayz ɛn mek yu mɔsul dɛn strɔng, na so yu kin tren am.
- Dip briz ɛksesaiz: Sidɔm kwayɛt wan ɛn pe atɛnshɔn to di muvmɛnt we yu chɛst, yu bɛlɛ, ɛn di ritm na yu at we yu de blo insay ɛn kɔmɔt sloslo.
- Mindfulness: Fɔ pe atɛnshɔn to di tɛm we wi de naw. We yu de it, pe atɛnshɔn gud wan to di teys, smɛl, ɛn di we aw di it tan. We yu de waka, pe atɛnshɔn to di we aw yu fut dɛn de nak di grɔn.
- Yoga: Yoga na big eksasaiz we de kɔnɛkt di bɔdi ɛn maynd. We yu de na difrɛn pozishɔn, yu kin ɔndastand mɔ bɔt wetin difrɛn pat dɛn na yu bɔdi kin fil.
- Meditashɔn: We yu de tink gud wan, dat de mek yu ebul fɔ pe atɛnshɔn gud wan to yu insay, di tin dɛn we yu de tink bɔt na yu maynd, ɛn di tin dɛn we yu de fil na yu bɔdi.
- Cognitive Behavioral Therapy (CBT): Dis na wan kayn tritmɛnt wae pɔrsin kin gi pɔrsin wae de gi advays bɔt mɛntɛl hεlth . I de ɛp yu fɔ ɔndastand di rilayshɔn bitwin yu tin dɛn we yu de tink, aw yu de fil, ɛn aw yu de fil ɛn ɛp yu fɔ lan aw fɔ kɔntrol dɛn.
Bifo yu tray dɛn tin ya fɔ yusɛf, if yu tink se yu gɛt prɔblɛm wit dis, i go fayn fɔ mek yu tɔk to yu dɔktɔ ɛn gɛt advays. I go chɛk yu ɛn gayd yu fɔ no di bɛst sɔlv fɔ yu.
I go mɔs bi se yu nɔ bin ivin tink bɔt di sawnd we yu at de bit te yu bigin fɔ rid dis atikul. Bɔt naw yu de fil am, nɔto so? Sɔntɛm yu kin fil angri we yu tink bɔt wetin fɔ it fɔ dina. Na dat na intarosepshɔn. Na wan fayn fayn sistɛm we wi ɔl gɛt na wi bɔdi. Pan ɔl we i nɔ de wok di sem fɔ ɔlman, i kin divɛlɔp wit peshɛnt, lɛk yusɛf, ɛn ɛp if nid de.
Mɛsej we dɛn kin kɛr go na os
- IntarɔsepshɔnNa di we aw yu bɔdi de tɔk to yu. Yu kin fil ɔltin frɔm angri, taya, fred, ɛn gladi at bikɔs ɔf dis abiliti.
- Nɔto ɔlman gɛt di sem pawa fɔ no dɛn sayn dɛn ya. Sɔm pipul dɛn kin no dɛn gud gud wan, ɛn ɔda wan dɛn nɔ kin fil dɛn bɛtɛ. Dat na nɔmal tin.
- If yu gɛt prɔblɛm fɔ kɔntrol yu filin ɔ nɔr de fil yu bɔdi nid dɛm fayn fayn wan, i kin bi bikɔs yu wik na yu interoceptive abiliti dɛm.
- Dis abiliti kin bi tru tin dɛm lɛk fɔ tink gud wan, yoga, ɛn fɔ blo dip.
- If yu gɛt ɛni dawt ɔ fred bɔt dis, di bɛst tin fɔ du na fɔ go to dɔktɔ we yu kin abop pan ɛn tɔk bɔt am, pas fɔ wɔri bɔt am yu wan.
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