Nangmah ngeiin i hre thei em? Interoception chungchang hi han sawi ila!

I riltam tak tak laiin i pum atang hian "grow..grow.." tih ri i hre ngai em? A nih loh leh, i rilru a na nghal vat a, thil pawimawh tak i tih laiin thawk harsa i tih ang maiin i inhria em? I zun a ngai ang tih i hria a, mahse rei vak lo i vawn tlat a ngai mai thei. Heng zawng zawng hi i taksain a biak dan che a ni a, thil engemaw chungchangah signal a pe che a ni. Damdawi lamah chuan he thiltihtheihna mak tak hi interoception kan ti a.

A awlsam zawngin, interoception chu eng nge ni?

Interoception chu i taksa chhung atanga signal, a nih loh leh i rilru put hmang i hriatthiam theihna a ni. I taksa chhunga "sixth sense" ang mai a ni. I rilru put hmang i hriatthiam dan a ni.

Zing atang khan hna i thawk a, chawhmeh i ei thei lo ang tih han ngaihtuah teh. Rei vak lo hnuah chuan i pum a na tan a, i pum chu a rum rum rum a, i lu a hah bawk. Heng signal te hian i thluak a thlen chuan thluak chuan "Ah... tunah chuan a ril a tam tawh a, a chakna a tlahniam tawh" tiin a hrilhfiah thin. Tichuan, a chhanna atan ei tur engemaw zat i ei ta a ni. Chaw i ei zawh chuan chutiang hrehawmna zawng zawng chu a bo vek a, i taksa chu a hlim hmel hle. Chutiang chuan he thil kalpui danah hian a pawimawh ber chu taksa mamawh pakhat hriatchhuah a, tihhlawhtlin a, taksa chu a pangngaia, a nih loh leh balance (Homeostasis)-a hruai kir leh hi a ni.

He thiamna hi kan naupan lai a\angin zawi zawiin kan tipung \hin. He interoception ability hi a lo thanglian chauh hian naute te tak te hian a zun a mamawh hun chu a hrethiam a, toilet kal a thiam ta a ni.

Hei hian kan nungchang leh kan rilru put hmangah nghawng lian tak a nei a ni. Zanah nangmah chauhvin kawngpuiah i kal ang tih han ngaihtuah teh. Vawikhatmah i hnung lamah thawm i hre ta a. Chutih rual chuan i heart rate a sang a, i taksa a vawt a, i thawk a chhuak tan bawk. Thluak hian heng taksa signal te hi "hlauhna" tiin a hrilhfiah thin. Tichuan, tlanbo nge i au ang tih chu i rel nghal vat a. I hmu em? Taksa chhunga signal awm chu hriatna a lo ni ta a, chuta innghatin thutlukna i siam thin.

Mahse mi zawng zawng hian an taksa signal hriat theihna hi an nei vek lo. Mi thenkhat chuan an sense thiam hle . Mi dangte chu chutiang chuan an hrethiam lo. Mahse thu lawmawm tak chu, thiamna kan practice theih leh kan tihhmasawn theih a ni.

Interoception entirnan hman tlanglawn thenkhat

Hei hian kan nitin nunah thil tawn tam tak a huam a ni.

• Riltam emaw, chaw ei emaw tih hriatna.
• Tui tuihal tih hriatna.
• I bladder a khat ang maia inhriatna leh zun chhuah a ngai .
• A lum emaw, a vawt emaw tih hriat.
• Heart rate (a thlamuang lai, hlauh lai, exercise lak lai).
• Tense leh tense tih hriatna.
• Hahdam lohna leh lungkhamna neia inhriatna.
• Nauseous tih hriatna.
• Vun chu a hrual ang maiin a lang.
• Thil pakhat tihkeh emaw, hliam emaw a nih chuan a natna chu.

Engtin nge he thil kalphung hi a lo awm tak tak?

Hei hi thil buaithlak tak a ni a, mahse mak tak mai a ni. Step lian pathum-ah a thleng thin. Hriatthiam awlsam zawk nan hetiang hian han thlir ila.

Mahse a chang chuan heng signal te hi kan hrilhfiah sual thei a ni. Entirnan, lungkhamna ang chi natna nei mi pakhat chuan an rilruah a normal pounding a nei thei a, mahse hlauhna nasa tak nen, "Aw, heart attack ka nei dawn em ni?" Hei hian signal hlauhawm lo chu thil hlauhawm takah an ngai tihna a ni .

Tin, depression pawh a awm bawkHetiang dinhmun nei hian ngaihven ngai tak tak, taksa na ang chi signal chu a hre thei lo mai thei. Chumi awmzia chu heng signal te hi an hriat theihna chu eng emaw chen a tlahniam thei tihna a ni.

Interoception a chhiat chuan eng nge thleng?

Heng taksa signal te hi i hriatthiam theihnaah hian tlem a tlakchham nia i hriat chuan a hnuaia symptoms te hi i tan chuan a awm fo mai thei.

• Zun chhuah duhna hriat loh : A chang chuan i bladder chu a hring vek hma loh chuan a khat tih i hre lo thei. A nih loh leh, a khat deuh lai pawhin zun harsa i ti mai thei bawk.
• Hriatthiamna thunun harsa: I thinrim thut mai thei a, thil tenawm tak avângin i lungngai a, a nih loh leh i rilru put hmang dik tak i hre thiam lo thei bawk.
• Awlsam taka hlauhthawn emaw, hlauhthawn emaw: Thil tenawm ber pawha lungkhamna, mipui hmaa awm hlauhna.
• Natna laka hriatna: Mi thenkhat chuan hliam tenau an tawh atang pawhin tuar theih loh khawpa natna an nei thin. Mi dangte chuan hliam lian tak a\ang pawhin natna an nei tlem hle.
• Ei leh in lama harsatna: Chaw ei zawha riltam lo emaw, tuihal lo emaw, chaw ei kham loh emaw.

Interoception tichhe thei dinhmun

Hetianga interoception hriat theihna hi damdawi lam thil thenkhatah chuan a tichhe thei a, a chhan chu heng zawng zawng hi thluak hnathawh nen a inzawm tlat a ni.

• Lungkhamna (anxiety Disorder) a awm
• Ngaihtuahna lama harsatna (Attention-Deficit/Hyperactivity Disorder - ADHD) 1.1.
• Autism (Autism Spectrum Disorder) tih hi a tha hle a, a rilru a buai em em bawk a.
• Lungngaihna
• Ei leh in lama harsatna nei
• Panic Disorder a ni
• Post-Traumatic Stress Disorder (PTSD) avanga harsatna awm thei hi a ni.
• Substance hmansualna (Substance Use Disorder) a ni

Neurodivergence leh interoception inzawmna

Neurodivergence , a awlsam zawngin, mi thluak hian a tlangpui aia danglam deuha a process leh hnathawh hi a ni. Autism leh ADHD te hi chutiang entirnan tha tak pahnih an ni. Heng natna vei te hian interoceptive abilities hrang hrang an nei thei bawk.

• Autism: A tam zawkah chuan autism vei te hian taksa signal dik leh dik loh an harsat thin.Hriat chian a har thei hle. Entîr nân, thinurna te, lungngaihna te, leh hlauhna te thliar hran harsa an ti thei a. Tin, taksa mamawh, riltam leh tuihal ang chite pawh dik takin an hre thei lo thei bawk.

• ADHD: Hetiang natna vei te hian an taksa atanga signal lo lut te hi an ngaihven hle a, chu chu signal te chu an hre tha tihna a ni. Mahse chhân lêt harsa an ti a, chu chu hmalak an harsat tihna a ni. Entirnan, tui tuihal lutuk ni mah se, "Eng nge ka in ang? Ka hah lutuk a, ka tho a, tui ka la thei lo," tih ang chi ngaihtuah hian an tikhawtlai thei a ni.

Engtin nge he theihna hi kan tihhmasawn theih ang?

Thu lawmawm tak chu he interoception theihna hi training hmangin kan tipung thei a ni. Exercise leh taksa chakna tihchak ang bawkin training theih a ni.

• Deep breathing exercise: Muangchangin thu la, i thawk chhuah leh chhuah zawi zawiin i rilru, i pum leh i thinlung rhythm te chu ngaihven rawh.
• Mindfulness: Tunlai hun ngaihven. Chaw i ei dawnin a thlum, a rim leh a hmin dan kha uluk takin ngaihven thin ang che. I kal dawnin i kein lei a tlak dan kha ngaihven la.
• Yoga: Yoga hi taksa leh rilru inzawmkhawmtu exercise ropui tak a ni. Pose hrang hranga i awm hian i taksa peng hrang hrangin eng nge an hriat tih i hrethiam zawk thin.
• Meditation: Meditation hian i chhungril lam, i rilrua ngaihtuahna lo chhuak te, leh i taksaa i hriatna te ngun taka ngaihven theihna a siam a ni.
• Cognitive Behavioral Therapy (CBT): Hei hi rilru lam hriselna lama counselor- in a pek theih enkawlna chi khat a ni . I ngaihtuahna, rilru put hmang leh taksa hriatna inzawmna hriatthiamna a pe a, chu chu enkawl dan zir turin a pui bawk.

He thuziak i chhiar tan hma chuan i thinlung na tak thawm pawh i ngaihtuah lo mai thei. Mahse tunah chuan i hre ve ta a ni lawm ni? Zanriah ei tur i ngaihtuah hian riltam i ti mai thei. Chu chu interoception chu a ni. Kan taksaa kan neih vek system mak tak a ni. Mi zawng zawng tan hna inang lo mah se, dawhtheihna te, mahni inhmangaihna te, a tul chuan tanpuina te nen a lo thanglian thei a ni.