Tide, wi go tɔk bɔt di intanɛnt signal dɛm we yu bɔdi de sɛn to yu. Yu kin ɛva fil angri, taya, ɔ wɔri wantɛm wantɛm? Sɔntɛm yu dɔn fil se yu nɔ de blo fayn ɔ yu notis se yu at de rɔn? Tide, wi de fɛn wan wɔndaful abiliti we de ɛp yu fɔ no dɛn intanɛnt stet ya—i de akt lɛk intanɛnt mɛsenja we de gi yu rial-taym ɔpdet ɔltɛm bɔt yu wɛlbɔdi ɛn wɛl-at.
Wetin na Interoception? Lɛ Wi Kip Am Simpul!
Fɔ tɔk am simpul wan, intaosepshɔn na di we aw yu bɔdi ebul fɔ no ɛn no di sayn dɛn we de insay di bɔdi. Tink bɔt am lɛk wan sofistikeyt bayolojikal sɛns sistɛm we de wach aw yu de fil frɔm insay to do.
Yu kin no bɔt dɛn sayn ya we yu no ɔ we yu nɔ no, ɛn yu kin du dɛn tin ya di we aw yu de du tin. fכ egzampl, we yu bεlε de grכn, yu bren de intaprit dis as "A angri." Yu de it, ɛn we di angri dɔn satisfay, yu bɔdi kin balans bak. We yu bɔdi dɔn gɛt wetin i nid, i kin stɔp fɔ sɛn di angri signal. dis stet fכ ikwilεbri dεn kכl am homכstasis .
As yu de gro frɔm we yu smɔl, yu introsɛptiv skil dɛn de divɛlɔp. Fɔ ɛgzampul, fɔ no di we aw yu bɔdi de fil se yu nid fɔ yuz di tɔylɛt na impɔtant tin we yu lan we yu bin de du fɔ mek yu ebul fɔ du sɔntin.
Dis abiliti kin rili afɛkt di we aw yu de biev ɛn aw yu de fil. If yu de na dak rum ɛn yu at bigin fɔ rɔn wantɛm wantɛm, intaosepshɔn de ɛp yu fɔ no da sɛns de, we yu bren kin ɛksplen as "frayd." Dis awareness de mek yu ebul fɔ disayd—sɔntɛm fɔ on di layt.
Sɔm pipul dɛn kin si am se i nɔ kin izi fɔ no ɔ intaprit dɛn intaroseptiv signal ya pas ɔda wan dɛn. Di gud nyus na dat, yu kin ebul fɔ du dis skil we yu de praktis. If yu de tray tranga wan, dɔktɔ we sabi bɔt mɛrɛsin kin ɛp yu fɔ mek yu no dɛn tin ya fayn fayn wan.
Ɛgzampul dɛn bɔt Intɛrosɛpshɔn
dis na sכm kכmכn signal dεm we de fכl כnda di כmbrela fכ intarosεpshכn:
- Fɔ fil se yu blad dɔn ful-ɔp.
- Di fyzikal senseshɔn fɔ di mɔsul dɛn tɛnsiɔn ɔ tayt.
- Fɔ gɛt filin fɔ wɔri ɔr nɔr de rɛst.
- Fɔ fil wam ɔ kol.
- Fɔ fil angri ɔ tɔsti.
- Di sɛns we pɔsin kin gɛt we i de it.
- Fɔ fil nausea ɔ yu bɛlɛ de pwɛl.
- Fɔ fil pen we de na di say we yu de (ɛgz., ed we de at ɔ bɛlɛ kramp).
- Notis di rit ɛn ritm we yu at de bit .
Dis na di we aw yu bɔdi de "kɔmyuniket" wit yu.
Aw di Intarosepshɔn Prɔses De Wok?
Lɛ wi brok dכn aw dis prכsεs de wok insay yu bכdi insay tri difrεn stεp dεm:
1. Sɛns: Fɔs, yu bɔdi de no se yu de fil. di insay כgan dεm we de insay yu gεt spεshal intarosεptor dεm —sכm sכm sכm sכmtin dεm we de insay di nyuron dεm. We yu bɛlɛ de grɔmbul, dɛn sɛns ya kin pik di signal ɛn transmit am kwik kwik wan tru yu nervɔs sistɛm to yu bren, mɔ to wan say we dɛn kɔl thalamus .
2. Intaprit: Dɔn yu bren de dikɔd dis mɛsej. Di signal de kɔmɔt na di thalamus to wan impɔtant say we dɛn kɔl di insula . Di insula de wok lɛk transletɔ, i de dikɔd di kɔmpleks bayolojikal data to sɔntin we yu go ɔndastand. fכ egzampl, i de kכnvכlt di fכshal sens we di bεlε de du to di kכnsεns tink se, "A angri εn nid fכ it."
3. Integrating: Fɔ dɔn, yu kin kɔnshɛns fɔ prosɛs dis infɔmeshɔn ɛn disayd aw fɔ du sɔntin. If yu angri, yu de it; if yu tɔsti, yu de drink wata.
Yu bren kin kategoriz dɛn sɛns ya tri we dɛn:
* Benign: Di senseshɔn na nɔmal tin ɛn i nɔ de du bad.
* Ambiguous: Di signal nɔ klia, we de mek i nɔ izi fɔ no if i fayn ɔ i nɔ fayn.
* Threatening: De sensation signal se yu kin de pan pen ɔr denja.
Insay sɔm kayn maynd wɛl bɔdi prɔblɛm, lɛk wae yu de wɔri , yu bren kin mistek ɛksplen di tin dɛm wae de mek yu fil bad (lɛk wae yu at bit kwik kwik wan) as tin wae de mek yu gɛt trɛtin, wae kin mek yu strɛs mɔr. Di ɔda we, pan tin dɛn lɛk pwɛl hat , sɔntɛnde i kin at fɔ no ɔr no di kayn pen we pɔsin kin gɛt na in bɔdi kɔrɛkt wan.
Di Tu Men Aspek dɛn fɔ Interoception
We dɛn de asɛs intarosepshɔn, di mɛdikal pɔshɔnal dɛn kin luk tu men eria dɛn:
- Atɛnshɔn: Aw ɔltɛm yu kin notis sayn dɛn frɔm yu bɔdi. Sɔm pipul dɛn kin rili fil fɔ ivin smɔl smɔl chenj dɛn we kin apin insay dɛn bɔdi.
- Akkurayt: Aw yu de ɛksplen dɛn signal dɛn de kɔrɛkt wan. Fɔ ɛgzampul, fɔ difrɛns kɔrɛkt wan bitwin angri ɛn difrɛn kayn bɛlɛ diskɔmfɔt.
If yu de wɔri bɔt aw yu de si dɛn signal ya, dɔktɔ kin du asɛsmɛnt lɛk fɔ trak di at bit ɔ klinik intavyu fɔ ɔndastand yu intaroseptiv beslayn.
Notis: If yu gɛt siriɔs pen, wantɛm wantɛm, prɛshɔn na yu chɛst, ɔ yu nɔ ebul fɔ blo, nɔ wet—kɔntakt di imejensi savis (911) ɔ go na di ɔspitul we de nia yu wantɛm wantɛm.
Kכmכn Sayn dεm fכ Intarosεptiv Awεshכn
Yu bɔdi de tray fɔ tɛl yu bɔt aw i de tru difrɛn sayn dɛn na yu bɔdi. Na sɔm pan di we dɛn we dis kin sho:
- Pupil dilayshכn
- Fɔ blo kwik kwik wan
- Di at rit we de go ɔp (tachycardia) .
- Fes ɔ bɔdi we de flash
- Gɔs bɔmp (piloɛrɛkshɔn) .
- We pɔsin de swet
Dis na sɔm kɔmɔn simptom dɛm we gɛt fɔ du wit intarosepshɔn :
- Diskɔmfɔt ɔ pen afta injuri (ɛgz., nociceptive pen – pen we kin kam bikɔs ɔf di aktual tisu damej) .
- Dray mɔt
- Mɔsul dɛn tɛnsi ɔ tayt
- Vɔmit
- Pɔsin we de fil pen na di bɛlɛ
Wetin na di sayn dɛm we de sho se di intaosepshɔn nɔ de wok fayn?
Yu kin fil se yu intaosepshɔn skil dɛm nɔ de wok fayn lɛk aw i fɔ wok, mɔ if yu gɛt dɛn kɔmɔn tin ya:
- I nɔ izi fɔ no we yu blad ful (dat na fɔ nɔ no ustɛm yu nid fɔ pis ) .
- Chalenj dɛm wae de kam pan aw pɔrsin de fil (ɛgz., fɔ vɛks kwik kwik wan ɔr sɔri fɔ smɔl smɔl tin dɛm, ɔr fɔ fil se yu nɔr de fil fayn) .
- I izi fɔ mek yu fil bad ɔ wɔri
- Nɔrmal ay ɔr low pen tolerance (sɔm kin hypersensitiv to smɔl injury, wae ɔda wan nɔr kin notis signifyant injury) .
- Ridyus aw pɔsin kin no bɔt angri ɔ tɔsti, ɔ nɔ kin fil "ful" afta yu dɔn it
difrεn mεdikal kכndishכn dεm kin impכkt intarosεptiv fכnshכn. sכm tεm dεm, dεn intarosεptiv skil dεm ya kin nכ fulכp.
Us mεdikal kכndishכn dεm de afekt intarosεpshכn?
di kכndishכn dεm we de dכn kin mek yu nכ ebul fכ no εn rεspכnd to intarosεptiv signal dεm:
- Di prɔblɛm dɛn we kin mek pɔsin wɔri
- Atɛnshɔn-Dɛfisit/Haypa Aktiviti Disɔda (ADHD) .
- Ɔtizm Spɛktrum Disɔda (ASD) .
- Dipɔsɔnalayzeshɔn-Dɛrialayzeshɔn Disɔda
- Pwɛl at
- Di prɔblɛm dɛn we pɔsin kin gɛt we i de it
- Panik disɔda
- Pɔst-Traumatik Strɛs Disɔda (PTSD) .
- Somatik simptom dizayd
- Disɔda fɔ yuz sɔbstans
We yu de dil wit dɛn kayn tin ya, i nɔ kin izi fɔ ɛksplen di sayn dɛm na di bɔdi kin mek bɔku tɛm i nɔ kin izi fɔ manej di wok dɛn we yu de du ɛvride.
di link bitwin intarosepshכn εn nyurodivεrjεns
Lε wi εksplכr di kכnεkshכn bitwin intarosεpsh כn εn nyurodivεrjεns . Fɔ tɔk am simpul wan, nyurodivɛrjɛns de tɔk bɔt di tru tin we se sɔm pipul dɛn bren de wok ɛn prosɛs infɔmeshɔn difrɛn we pas wetin dɛn kin tek as di “tipik” bayslayn. Dis nɔto sik bɔt na difrɛns pan di nyurolɔjik divɛlɔpmɛnt.
fכ dat, insay nyurodivεrjεnt pipul dεm, di abiliti fכ no di intanεt bכdi signal dεm — intarosεpshכn — kin bכku bכku wan כ, di kכnvεshכn, i nכ de aktv bכku pas aw dεn bin de εkspεkt.
dis na aw nyurodivεrjεns kin afekt intarosεpshכn insay tu kכmכn εgzampl dεm:
- Ɔtizm: Sɔm pipul dɛm wae de pan di ɔtizm spɛktrum kin gɛt ridyus intaroseptiv akkuracy. Fɔ ɛgzampul, i nɔ kin izi fɔ dɛn fɔ kɔntrol ɔ sho aw dɛn de fil, ɔ dɛn kin tray tranga wan fɔ no wetin dɛn nid na dɛn bɔdi lɛk angri ɔ tɔsti.
- ADHD: Sɔm pipul dɛm wae gɛt ADHD kin dɔn gɛt ayt fɔ pe atɛnshɔn pan intaroseptiv, bɔt stil dɛn kin tray fɔ du wetin dɛn sayn dɛm de du. Fɔ ɛgzampul, yu kin rili no se yu tɔsti bɔt yu kin tray tranga wan fɔ du di tin dɛn we yu nid fɔ tek wata ɛn gɛt wata.
Aw yu go ebul fɔ mek intaosepshɔn bɛtɛ?
If yu de wɔnda if yu go ebul fɔ “lisin” to yu bɔdi mɔ, di ansa na yɛs! Dis skil kin honed tru praktis. Yu kin tink bɔt fɔ tray dɛn we ya:
- Dip brith eksasaiz: Tεknik dεm lεk dayafragmatik brith כ bכks brith de εp fכ ank yu atεnshכn pan yu brith εn di fyzikal sens dεm we de kכmכt.
- Praktis fɔ tink gud wan: Fɔ tink gud wan min fɔ wach di tɛm we yu de tink naw—di tin dɛn we yu de tink, di we aw yu de fil, ɛn di tin dɛn we yu de fil na yu bɔdi—we yu nɔ de jɔj. Dis kin mek yu fil mɔ bɔt di tin dɛn we de insay yu bɔdi.
- Praktis yoga: As yu de muv tru difrɛn pozishɔn dɛn ɛn rigul yu briz, yu de bil strɔng kɔnekshɔn to yu bɔdi ɛn no bɔt yu bɔdi.
- Fɔ tink gud wan: Fɔ tink gud wan na fayn tin fɔ kɔnɛkt yu maynd ɛn bɔdi ɛn fɔ no di tin dɛn we yu de fil insay yu bɔdi.
- Fɔ tek pat pan Kɔgnitiv Biɛvhɔral Tɛrapi (CBT): CBT na tritmɛnt we rili fayn we saykayatrist ɔ thɛrapist de gi. I de ɛp yu fɔ ɔndastand di kɔnekshɔn bitwin yu tinkin, filin, ɛn bihayvya, we de mek yu ebul fɔ manej dɛn fayn fayn wan. Dis kin bεnεfit pasmak fכ dεn wan dεm we gεt intarosεptiv chalenj.
Pɔsin we sabi bɔt mɛntɛl wɛlbɔdi biznɛs ɔ yu dɔktɔ kin ɛp fɔ no di bɛst we fɔ du tin we dɛn mek fɔ yu patikyula gol dɛn. Dɛn we ya kin difrɛn bay wetin ɛnibɔdi nid. insay sכm klinik kes dεm, dεn kin yuz intavεnshכn dεm lεk vagus nεv stimulash כn fכ εp fכ mek i izi fכ kכmyunikeshn bitwin di bכdi εn di bren.
Mesej we pɔsin kin kɛr go na os
fכ kכnklud, introsepshכn na di εsεntial we yu bכdi de “tכk” to yu frכm insay. Na wan impɔtant skil. Sɔntɛm yu nɔ bin dɔn tink tumɔs bɔt di sawnd we yu at de bit ɔ di we aw yu de blo te yu rid dis. Ɔ, sɔntɛm yu notis se yu bɛlɛ de grɔmbul we yu de tink bɔt dina. dis na כl sכm sכm, εvride εgzampl dεm fכ intarosεpshכn na wok.
כltu, lεk aw wi bin dכn tכk, difrεn hεlth kכndishכn dεm כ כda tin dεm kin mek i at fכ yuz intarosεptiv signal dεm kכrekt wan. If yu want fɔ mek yu introsɛptiv skil dɛn go bifo ɛn lan fɔ lisin to yu bɔdi fayn fayn wan, nɔ ɛva shem fɔ go to yu dɔktɔ ɔ pɔsin we sabi bɔt mental wɛlbɔdi biznɛs fɔ mek dɛn gayd yu.
As yu de lan dɛn nyu we ya ɛn de wok fɔ divɛlɔp dɛn skil ya, duya peshɛnt wit yusɛf. Dis na tin we pɔsin kin lan, ɛn i nɔ kin apin wan nɛt fɔ ɔlman. I kin tek tɛm ɛn fɔ praktis ɔltɛm. So, tek am sloslo ɛn go bifo wit yu yon pawa. We yu bigin fɔ rili lisin to wetin yu bɔdi de tɛl yu, yu go sɔprayz fɔ si di tin dɛn we go apin!
Ki wɔd dɛm: Intarosepshɔn, bɔdi sɛns, intanɛnt cues, imɔshɔn rɛkɔgnishɔn, mɛntɛl hεlth, sεlf-awareness, bren fכnshכn
