Kua rongo koe i te tangi "tipu..tipu.." mai i tō puku i a koe e tino hiakai ana? Kua rongo rānei koe i te pā o tō uma, ā, i rite koe ki te uaua ki te manawa i a koe e mahi ana i tētahi mea nui? Tērā pea i rite koe ki te mimi engari me pupuri mō tētahi wā. Ko te huarahi katoa tēnei a tō tinana ki te kōrero ki a koe, e tuku tohu ana ki a koe mō ētahi mea. I roto i te rongoā, ka kiia tēnei he pūkenga whakamiharo ki te whakawhitiwhiti whakaaro .
He aha te interoception?
Ko te whakawhitiwhiti whakaaro ko tō kaha ki te mārama ki ngā tohu, ki ngā kare ā-roto rānei, e puta mai ana i roto i tō tinana. He rite ki te "tikanga tuaono" i roto i tō tinana. Koinei te huarahi e mārama ai koe ki ō kare ā-roto.
Whakaarohia kua mahi koe mai i te ata, ā, kāore anō kia taea te kai tina. I muri i tētahi wā, ka tīmata te mamae o tō puku, ka haruru tō puku, ā, ka pōuri koe. Ina tae atu ēnei tohu ki tō roro, ka whakamāramahia e te roro "Ā... kei te hiakai ia ināianei, kua iti tōna kaha." Kātahi ka kai koe i ētahi kai hei whakautu. Ina mutu tō kai, ka ngaro atu aua mamae katoa, ā, ka māmā tō tinana. Koinei te huarahi matua o tēnei tukanga ko te tautuhi i tētahi hiahia o te tinana, te whakatutuki i taua hiahia, me te whakahoki i te tinana ki te āhua noa, ki te taurite rānei (Homeostasis).
Ka āta whanake haere tēnei pūkenga mai i te tamarikitanga. Kia whanake noa tēnei pūkenga whakarongo, ka mārama te pēpi ki te wā e hiahia ana ia ki te mimi , ā, ka taunga hoki ki te haere ki te wharepaku.
He pānga nui tēnei ki ō tātou whanonga me ngā kare ā-roto. Whakaarohia kei te hikoi takitahi koe i te tiriti i te pō. Kātahi ka rongo koe i tētahi haruru i muri i a koe. I taua wā anō, ka piki ake te tere o tō manawa, ka mātao tō tinana, ā, ka tīmata koe ki te werawera. Ka whakamāramahia e te roro ēnei tohu ā-tinana hei "wehi." Kātahi ka whakatau wawe koe mēnā ka oma atu koe, ka hamama rānei. I kite koe? Ka huri te tohu i roto i te tinana hei kare ā-roto, ā, ka whakatau koe i runga i tēnā.
Engari kāore i te rite te kaha o te katoa ki te rongo i ngā tohu a ō rātou tinana. He tino pai ētahi tāngata ki te rongo i aua tohu. Ko ētahi kāore i te tino pai ki te mārama. Engari ko te rongo pai, he pūkenga tēnei ka taea e tātou te whakaharatau me te whakawhanake.
Ko ētahi tauira noa o te interoception
Kei roto i tēnei he maha ngā mea e pā ana ki a tātou i ia rā.
- Te hiakai, te kī tonu rānei.
- Te matewai ki te wai.
- Te āhua nei kua kī tō pūkahukahu, ā, me mimi koe .
- Te wera, te mātao rānei.
- Te tere o te manawa (ina marino, ina mataku, ina whakakorikori tinana).
- Te āhua o te āwangawanga, te āwangawanga hoki.
- Te āhua o te kore okiokinga me te manukanuka.
- Te whakapairuaki.
- Me te mea kei te rakurakuhia te kiri.
- Te mamae e pā ana ina motuhia, ina whara rānei tetahi mea.
Me pēhea te puta o tēnei tukanga?
He tukanga tino uaua tēnei, engari he mea whakamiharo. E toru ngā taahiraa matua. Kia tirohia tēnei kia māmā ake ai te mārama.
| Ngā Hipanga | Hei whakarāpopototanga, he aha te mea ka tupu? | Hei tauira |
|---|---|---|
| 1. Te rongo | Ka hopukina e ngā pūoko motuhake (ngā interoceptors) i roto i ngā pūtau io o tō tinana tētahi tohu. Kātahi ka haere te karere mā roto i ngā io ki tō roro. | Kua takoto kau tō puku. Ka hopukina tēnei tohu "korekore" e ngā pūoko i roto i ngā pakitara o tō puku, ka tukuna he karere ki tō roro. |
| 2. Te Whakamāori | Ko ngā wāhanga o te roro, pērā i te Thalamus me te Insula, ka tātari i tēnei tohu kua riro mai, ka whakamāoritia ki tētahi reo (kare ā-roto) e mārama ana koe. | Ka tangohia e te roro taua tohu "koretake" ka whakamāramatia ko "ā... ko te tikanga o tēnei ko te hiakai," ā, ka meinga koe kia "hiakai." |
| 3. Te Whakauru | Ināianei ka whakaaroaro koe mō tēnei kare ā-roto, ka whakatau mēnā ka aro atu koe ki taua kare, me te aha hoki hei mahi. | Ka whakaaro koe, "Kei te hiakai ahau, me kai ahau i tetahi mea inaianei," kātahi ka kai. |
Engari i ētahi wā ka hē te mārama ki ēnei tohu. Hei tauira, ko te tangata whai mate pēnei i te manukanuka ka pāngia e te tukinga noa i roto i tōna uma, engari me te mataku nui, ka whakaaro pea ia, "Āe, ka pāngia ahau e te mate ngakau?" Ko te tikanga o tēnei ka kite ia i tētahi tohu kino he mea morearea .
Waihoki, te pouriTērā pea kāore e taea e te tangata whai mate pēnei te kite i tētahi tohu e tika ana kia arohia, pērā i te mamae o te tinana. Ko te tikanga o tēnei, tera pea ka ngoikore tōna kaha ki te kite i ēnei tohu.
He aha te mea ka tupu ina ngoikore te aro oro?
Ki te mea kei te ahua ngoikore koe i roto i tōu kaha ki te mārama ki ēnei tohu o te tinana, tera pea he mea noa ēnei tohu ki a koe.
- Te kore e hiahia ki te mimi : I ētahi wā, kāore pea koe e rongo kua kī tō pūkahukahu tae noa ki te wā e takoto kau ana. Tērā pea ka uaua ki a koe te mimi ahakoa kua paku kī.
- Te uaua ki te whakahaere i ngā kare ā-roto: Tērā pea ka riri ohorere koe, ka pōuri mō ngā mea iti, ka kore rānei e mārama ki tōu āhua.
- Te ngawari o te mataku, te manukanuka rānei: Te manukanuka ahakoa mō ngā mea iti rawa, te mataku kei tū ki te aroaro o te marea.
- Te aro ki te mamae: Ko ētahi tāngata ka mamae tonu ahakoa he whara iti noa iho. Ko ētahi he iti noa iho te mamae ahakoa he whara nui.
- Ngā raruraru kai: Kāore e hiakai, kāore e matewai, kāore rānei e mākona i muri i te kai.
Ki te pāngia koe e ēnei āhuatanga, ehara i te mea nāu anake. Ehara tēnei i te he nāu, ehara hoki i te ngoikore. He tokomaha te hunga ka pāngia e ēnei āhuatanga. Ko te mea nui kia mōhio koe ki tēnei, kia rapu āwhina ai mēnā e tika ana.
Ngā āhuatanga e pā ana ki te whakawhitiwhiti whakaaro
Ka taea te whakararu i tēnei āheinga ki te rongo i te whakawhitiwhiti kōrero i raro i ētahi mate hauora, nā te mea e pā ana ēnei katoa ki te mahi a te roro.
- Ngā Mate Manukanuka
- Ngā raruraru aro (Attention-Deficit/Hyperactivity Disorder - ADHD)
- Autism (Autism Spectrum Disorder)
- Te pouri
- Ngā Mate Kai
- Mate Pāwera
- Te Mate Auau i Muri i te Whara (PTSD)
- Te Mate Whakamahinga Matū
Te whanaungatanga i waenga i te neurodivergence me te interoception
Ko te Neurodivergence , i te whakarapopototanga, ko te tukanga me te mahi a te roro o te tangata i tētahi ara rerekē i tō te tikanga noa. Ko te autism me te ADHD ētahi tauira pai o tēnei. Tērā pea he rerekē ngā pūkenga whakawhitiwhiti whakaaro o te hunga whai i ēnei āhuatanga.
- Autism: He maha ngā wā ka uaua ki te hunga whai autism te tika o ngā tohu tinana.He uaua pea ki te tautuhi. Hei tauira, tera pea he uaua ki a rātou te wehewehe i waenga i te riri, te pouri, me te wehi. Tērā pea kāore e taea e rātou te kite tika i ngā matea tinana, pērā i te hiakai me te matewai.
- ADHD: Ka aro nui te hunga whai mate nei ki ngā tohu mai i ō rātou tinana, arā, ka rongo pai rātou i ngā tohu. Engari he uaua ki a rātou te urupare ki aua tohu, arā, he uaua ki a rātou te mahi. Hei tauira, ahakoa e matewai nui ana rātou ki te wai, ka whakaroa pea rātou mā te whakaaro pēnei i te, "He aha taku e inu ai? He mangere rawa ahau ki te ara ake ki te tiki wai."
Me pēhea te whakawhanake i tēnei pūkenga?
Ko te rongo pai, ka taea e tātou te whakawhanake i tēnei pūkenga o te aro mā te whakangungu. Pērā i te whakakorikori tinana me te whakapakari i ngā uaua, ka taea hoki te whakangungu.
- Te mahi manawa hōhonu: Noho marie, ka aro ki ngā nekehanga o tō uma, o tō puku, me te manawataki o tō ngākau i a koe e manawa ana ki roto, ki waho hoki, āta haere ana.
- Te Aro Matatau: Te aro ki te wā o nāianei. I a koe e kai ana, kia aro nui ki te reka, te kakara, me te kakano o te kai. I a koe e hikoi ana, kia aro ki te āhua o te taunga o ō waewae ki te whenua.
- Yoga: He mahi tino pai te yoga e hono ana i te tinana me te hinengaro. Ina noho koe i roto i ngā tūnga rerekē, ka mārama ake koe ki ngā wāhanga rerekē o tō tinana.
- Whakaaroaro: Mā te whakaaroaro ka taea e koe te aro nui ki a koe anō, ki ngā whakaaro e puta ake ana i roto i tō hinengaro, me ngā kare ā-roto e pā ana ki tō tinana.
- Te Whakaora Whanoke Hinengaro (CBT): He momo maimoatanga tēnei ka taea te whakarato e te kaitohutohu hauora hinengaro . Ka āwhina i a koe ki te mārama ki te whanaungatanga i waenga i ō whakaaro, kare ā-roto, me ngā kare ā-tinana, ā, ka āwhina i a koe ki te ako ki te whakahaere i aua kare ā-tinana.
I mua i te whakamātau i ēnei mea māu ake, ki te whakaaro koe he raruraru tōu, he pai ake te kōrero ki tō tākuta me te tiki tohutohu. Māna koe e tirotiro, e ārahi hoki ki te otinga pai māu.
Kāore pea koe i whakaaro ki te tangi o tō ngākau e pā ana tae noa ki te tīmatanga o tō pānui i tēnei tuhinga. Engari ināianei kua rongo koe i te tangi, kāore? Tērā pea ka hiakai koe ina whakaaro koe ki te kai mō te tina. Koinei te mahi a te interoception. He pūnaha whakamiharo kei roto i ō tātou tinana katoa. Ahakoa kāore e rite te mahi mō te katoa, ka taea te whakawhanake mā te manawanui, te aroha ki a koe anō, me te āwhina mēnā e tika ana.
Karere Tangohia ki te Kāinga
- Te whakawhitiwhiti whakaaroKo te ara tēnei o tō tinana ki te kōrero ki a koe. Ka rongo koe i ngā mea katoa mai i te hiakai, te ngenge, te wehi, me te harikoa nā tēnei pūkenga.
- Kāore e rite te kaha o te katoa ki te rongo i ēnei tohu. Ko ētahi ka rongo pai, ko ētahi ka iti ake te rongo. He mea noa tēnā.
- Mena he uaua ki a koe te whakahaere i ō kare ā-roto, kāore rānei koe e aro tika ki ō hiahia tinana, tera pea nā te ngoikore o ō pūkenga whakawhitiwhiti kōrero.
- Ka taea te whakawhanake i tēnei pūkenga mā roto i ngā mahi pēnei i te aroātahi, te yoga, me te manawa hōhonu.
- Mena he ruarua, he wehi rānei āu mō tēnei mea, ko te mea pai ko te toro atu ki tētahi tākuta pono me te kōrero mōna, kaua e manukanuka ko koe anake.
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