"Aw, ka chau tih hi hriat hmasak phawt ila ka duh khawp mai" emaw, "Hetiang taka ka riltam hma hian hetiang hian ka riltam tih pawh ka hre lo " tih emaw i ngaihtuah fo lo em ni? He thiltihtheihna bik kan sawi hi i taksa chhung atanga lo chhuak heng signal te te hi hriatchhuah hi a ni. Kan taksa chhunga tawng thup ang mai a ni. Damdawi lam hawi chuan hei hi interoception an ti a.
He Interoception hi eng nge ni?
A awlsam zawngin sawi ila, interoception chu i thluak hian i taksa chhunga thil thleng a hriat dan, a hriatthiam dan leh a chhan dan a ni. Kan taksa ‘sense parukna’ angin ngaihtuah rawh. Kan riltam, tuihal, hlauthawng, thawk lak a ngaih hun min hrilhtu a ni.
Kan taksa chhunga GPS system ang mai a ni a, chu chuan taksa leh rilru lama kan inthlau hle. Kan thluak hian kan taksa dangte nena inbiakpawhna kawng hrang hrang a awm a. Interoception chu thluak hian kan taksa chhunga thil thleng a hriatthiamna a ni.
Interoception hi chi hnih a awm a.
He Interocept ION an tih theihna hi hmunpui pahnih ah then ila. Mi zawng zawng hian theihna inang kan nei vek lova, mi tin a inang lo.
| Thiamna chi khat | Chu chu eng nge a awmzia? |
|---|---|
| Interoceptive Accuracy (signal dik taka hriat theihna) 1.1. | I taksa atanga signal lo chhuak chu engtiang chiahin nge i hriat theih ang. Entirnan, i kut hmang lovin i rilru natna ri (rhythm) chu i hre thei em? |
| Interoceptive Attention (cue ngaih pawimawh) . | I taksa thu hi engzat nge i ngaihthlak thin? I thinlung natna chu nuam ti viau mah se, ni khatah vawi engzat nge i ngaihtuah tak tak? |
Mi zawng zawng hi kan danglam vek. I taksa signal te chu i hre tha hle mai thei, mahse a awmzia hriatthiam harsa i ti hle. A nih loh leh i nei ve ve a ni mai thei, a nih loh leh i nei ve ve mai thei bawk.
Engtin nge interoception kalphung hi a lo awm?
Hetiang thil buaithlak tak hi step lian pathum-ah a thleng thin. Tui i tuihal dan angin han ngaihtuah teh.
1. Step 1: I taksa hian thil a hre thei .
I hmui chu a vawt deuh tih han mitthla teh. I taksaa nerve cell pakhat chuan he inthlak danglamna hi a hmuchhuak a, chu thu chu i thluak hnenah thuchah angin a thawn chhuak thin.
2. Step 2: I thluak hian chu thupek chu a hrethiam.
Thalamus hi thluaka he thuchah hi a decode a, chu chu a hrethiam tihna a ni. Hetih lai hian tui i tuihal tih a hrilh che a ni.
3. Step 3: Chu chu i ti ang.
Chu thuchah chu hre reng chungin thil tih i tum a ni. Tui bottle chu i la a, tui tlem i in a.
Kan taksa hian heng thuchahte hi thawn chhuah nan hian kawng chak tak (nerves, e.g. spinal cord , vagus nerve) leh kawng slow (thisen kal tlanga hormone) te hi a hmang vek a ni.
Interoception tihchhiat chhante chu engte nge ni?
Kan nun buai tak te, screen hun hman reng te, high stress , past trauma , leh natna khirh tak tak te hian kan taksain min hrilh chu kan hriat theihna a ti tlem thei vek a ni.
Mi thenkhat chuan heng signal te hi ‘mute’ an tum a, chu chu an ngaihven lo tihna a ni. Hei hi natna khirh tak nena nun lai emaw, trauma hnua emaw a ni thei hle.
A lehlamah chuan mi thenkhat chuan heng signal te hi hyper-aware an ni. An hre chak em em a, chu chuan an hneh thei hle. Hei hi autism , lungkhamna , lungngaihna ang chi natna nei te tan a tam hle .
Interoception tha lo chhinchhiahna
I interoception thiamna tihchangtlun a ngai nia i hriat chuan heng mizia te hi i nei em tih en rawh.
- I stress tak tak hunah chauh zun chhuah a ngai tih hriatna.
- Natna hriat awlsam tak, a nih loh leh a nasat hma loh chuan hriat loh.
- riltam emaw tuihal emaw tih hi a tlem hle.
- Chaw ei zawha chaw ei kham lo.
- I rilru put hmang thunun harsat.
- Lungkhamna tuar reng reng.
Interoception leh neurodivergence inzawmna
Neurodiverse tih awmzia chu midang thluak aiin i thluak hnathawh dan a danglam tihna a ni. Hei hian i taksa nena in inzawmna a nghawng thei a ni.
- Autism leh Interoception: Autism vei te hian interoception an nei kim lo emaw, an thawk tha lo emaw pawh a ni thei. Hei hi a chhan dik tak chu hriat chian ni lo mah se, anmahni rilru put hmang hriatthiam a harsat phah thei a ni. Hei hian an rilru put hmang tihreh chu a harsa thei hle.
- ADHD leh Interoception: ADHD (Attention Deficit Hyperactivity Disorder) i neih chuan i taksain a hrilh che chu i ‘hriat’ thiam hle mai thei. Mahse, i chhân lêt ngai lo mai thei. Entirnan, hun rei tak chhung chaw i ei loh avangin i pum a na tih i hria a, mahse i ei nghal lo mai thei.
Engtin nge interoception tihchangtlun theih ang?
I taksain ‘a sawi’ ngun taka i ngaihthlak hian i in enkawl tha zawk thei a ni.
Ngaihtuah teh, stress chhinchhiahna hmasa ber, i hmui hrual leh ngaihtuahna seng harsa tih ang chite chu i hriat chuan, a na zual hmain chawlh hahdam tumin hma i la thei ang. Tin, riltam, natna, leh hahna ang chi thilte hriat hmasak hian mut, ei duhna, leh natna khirh tak takte pawh i enkawl ṭha thei a ni.
Interoception Exercise hrang hrang neih a ni
Chutianga tih theih dan tha ber pakhat chu body mindfulness hi a ni a, chu chu eng activity pawh a ni a, chu chu i taksain a hun laia a awm dan tur ngaihtuah a ni.
Zing lama second 30 chhung shower-a i awm ang chi thil awlsam tak a ni thei a, i tlan laiin i kein lei a tlak dan ngaihtuah pawh a ni thei. Hei hi ni khata minute 30 chhunga tih tur i dah a ngai lo. Interoception hi taksa ruh ang mai a ni. I hman tam poh leh a chak zawk thin.
He thiamna tihhmasawn nana pui thei tur thil dang thenkhat chu hetiang hi a ni:
- Thâwk thûk taka exercise lak
- Inngaihtuah muk
- Yoga hmanga tih a ni
- Tai chi
"Ka riltam em?" leh "Ka taksa a tense em?" nitin hian hun kal zelah he inzawmna hi tichak turin a pui thei a ni. Hemi lama training bik dawng tawh occupational therapist te hian an pui thei che a ni. Hemi chungchangah hian ngaihtuahna i neih chuan i doctor nen thurawn dil rawh.
Take-Home Thuchah a ni
- Interoception chu i taksa chhung atanga signal (riltam, tuihal, natna) i sensitive dan leh i chhan dan a ni.
- Hei hi kan hriatna parukna ang a ni. Kan rilru leh taksa inthlauhna atan a pawimawh hle.
- He theihna hi stress te, trauma te, natna khirh tak te, leh kan nunphung te hian a tichak lo thei a ni.
- He theihna hi taksa ngaihtuahna (body mindfulness, yoga, leh meditation) ang chi practice hmangin taksa ruh ang maiin a lo thanglian thei a ni.
- Hemi chungchangah hian ngaihtuahna i neih emaw, he thiamna tihhmasawn nana tanpuina i mamawh emaw chuan i doctor nen inbia la, a tul chuan occupational therapist hnenah refer rawh.
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