Kodi mukumvetsa zizindikiro zomwe zimachokera mkati mwa thupi lanu? Tiyeni tikambirane za interception!

Lero tikambirana za zizindikiro zomwe zimatidzera kuchokera m'thupi lathu. Kodi nthawi zina mumamva njala, kutopa, kapena mantha? Nthawi zina mungamve ngati mukuvutika kupuma, kapena chifuwa chanu chikugunda. Lero tikulankhula za luso lapadera lomwe limatithandiza kumva zinthu ngati zimenezo, lomwe limatiuza za momwe thupi lathu lilili mkati. Zili ngati munthu amene wakhala mkati mwa matupi athu n’kutipatsa chidziwitso.

Kodi (Interoception) ndi chiyani? Tiyeni timvetse mosavuta!

Mwachidule, `(Interoception)` ndi kuzindikira kwanu za zomwe mukumva, ndiko kuti, zizindikiro zazing'ono zomwe zimachokera mkati mwa thupi lanu. Zimazindikira makamaka momwe mukumvera. Zimagwira ntchito ngati makina ojambulira mkati mwa thupi lanu. Mutha kumva zizindikirozi mwanzeru kapena mosazindikira, ndipo mutha kuziyankhanso. Tangoganizani izi, m'mimba mwanu mukupanga phokoso logwedezeka. Kenako mumazindikira kuti, "O, ndili ndi njala." Kenako mumapita kukadya china chake. Mukadya ndipo njala yanu yatha, thupi lanu limabwerera ku mkhalidwe winawake wokhazikika. Izi zikutanthauza kuti, thupi likapeza zomwe likufuna, limasiya kupereka chizindikiro cha njala. Mkhalidwewo wokhazikika umatchedwa `(Homeostasis)`. Pamene tikukula kuyambira tili ana, luso la `(Interoception)` limakula pang'onopang'ono. Mwachitsanzo, kumva kukodza , kumva kuchita ndowe, komanso kutha kudziwa nthawi yopita kuchimbudzi ndi luso lomwe timaphunzira lotchedwa ``Interoception''. Luso limeneli likhoza kukhala ndi mphamvu yaikulu pa khalidwe lanu komanso momwe mukumvera. Tangoganizirani, muli m'chipinda chamdima ndipo mwadzidzidzi mtima wanu umayamba kugunda mofulumira. Kenako mungamve mantha. "Kuzindikira zinthu mozungulira" ndiko kumakupangitsani kumvetsetsa kumverera "koopsa". Kenako mutha kupanga chisankho, mwina kuyatsa magetsi. Anthu ena angavutike kuzindikira ndi kumvetsetsa zizindikiro za "Kuzindikira zinthu mozungulira" izi kuposa ena. Koma nkhani yabwino ndi yakuti tingathe kuphunzitsa ndi kukulitsa luso limeneli. Ngati pakufunika kutero, dokotala angakuthandizeni ndi izi.

Kodi zitsanzo za interception ndi ziti?

Tsopano tiyeni tiwone zomwe timamva nthawi zambiri, zomwe zimagwirizana ndi ``Interoception'':

• Kumva ngati chikhodzodzo chanu chadzaza (kutanthauza kuti mkodzo wanu ukumva wolemera)
• Kumva mantha, nkhawa, kapena kupanikizika (monga "Nkhawa"
• Kumva kutentha kapena kuzizira
• Kukhala ndi njala
• Kumva ngati wakanda
• Kupsinjika kwa minofu (kumva ngati kupweteka)
• Kumva nseru kapena kusanza (`(Nausea)`)
• Ludzu la madzi
• Kumva kupweteka kwinakwake (monga kupweteka m'mimba, mutu)
• Mtima wanuKumva kugunda, kamvekedwe

Zinthu ngati izi ndi momwe matupi athu "amalankhulira" nafe.

Kodi njira yolumikizirana pakati pa ziwalo za m'mimba imachitika bwanji?

Chabwino, tsopano tiyeni tiwone momwe `(Interoception)` iyi imagwirira ntchito mkati mwa matupi athu. Pali magawo atatu akuluakulu mu izi, monga nkhani. 1. Kumva: Choyamba, mukumva, ndiko kuti, "mukumva" china chake. Tangoganizirani, m'mimba mwanu mukung'ung'udzanso. Kodi mukudziwa momwe izi zimachitikira? Masensa apadera otchedwa `(Interoceptor)` (Interoceptor)` (izi kwenikweni ndi zigawo zazing'ono za masensa a `(Neuron / Nerve cell)`) m'ziwalo zamkati mwa thupi lanu zimazindikira chizindikiro chokhudzana ndi phokoso la m'mimba. Kenako, uthengawu umayenda motsatira mitsempha pa liwiro linalake kupita ku ubongo wanu. Kunena zoona, uthengawu umafika mu gawo la ubongo lotchedwa `(Thalamus)` (Thalamus) . 2. Kutanthauzira: Chachiwiri, ubongo wanu umamvetsa zomwe mudamva. Uthenga womwe umapita ku `(Thalamus)` umatumizidwa ku gawo lina lofunika kwambiri la ubongo, `(Insula)` . `(Insula)` iyi ndi imene "imalemba" uthenga wovutawo, kutanthauza kuti, imaulemba, ndikuusintha kukhala chilankhulo chosavuta chomwe mumamvetsa. Mwachitsanzo, `(Insula)` ndi imene imakuuzani kuti m'mimba mwanu mukung'ung'udza, "Ndili ndi njala kwambiri, ndikufuna chakudya." 3. Kuphatikiza: Gawo lomaliza ndikuwerenga uthengawo ndi maganizo anu ndikusankha ngati mungachitepo kanthu. Mukamva njala, mumapita kukadya chakudya. Mukamva ludzu, mumamwa madzi. Ndicho chimene chatha.

Pali njira zingapo zomwe ubongo wanu ungamvetsetsere zomwe mukumva:

* Zabwino: Izi zikutanthauza kuti sizowopsa ndipo ndi zachibadwa.

* Chinthu chomwe sichikumveka bwino, chomwe chimayambitsa kusamvana (Kusamveka bwino): Ndiko kuti, sichikudziwika bwino chomwe chikuchitika, kaya ndi chabwino kapena choipa.

* Chinthu chomwe chingakhale choopsa kapena chovulaza (Choopsa): Izi zikutanthauza kuti chingakubweretsereni mavuto kapena ululu.

Kwa anthu omwe ali ndi matenda ena amisala, monga matenda a nkhawa , ngakhale omwe amawoneka osavulaza, malingaliro abwinobwino (monga mtima wothamanga) amatha kutanthauziridwa ngati owopsa kwambiri. Izi zingayambitse mantha ndi nkhawa nthawi zonse, zomwe zingayambitse zizindikiro zina komanso kupsinjika maganizo. Kumbali ina, mu mkhalidwe ngati kupsinjika maganizo, zosiyana ndi izi zitha kuchitika. Izi zikutanthauza kuti, ngakhale kumvako kuli koopsa kwenikweni, monga kupweteka kwa kuvulala, kungakhale kovuta kuzindikira bwino ndikumvetsa mphamvu yake .

Kodi mitundu ikuluikulu ya interception ndi iti?

Pokamba za luso lathu la "Kuzindikira Zinthu Zobisika", tingayang'ane kwambiri mbali ziwiri zazikulu. Izi zikutanthauza luso lanu lozindikira zizindikiro zomwe zimachokera m'thupi lanu.

• Chenjerani: Kangati mumamvetsera zizindikiro zomwe zimachokera m'thupi lanu. Anthu ena amazindikira msanga ngakhale kusintha pang'ono m'thupi lawo.
• Kulondola: Momwe mumamvetsetsa molondola zizindikiro zomwe zimachokera m'thupi lanu. Monga kutha kuzindikira molondola ngati m'mimba mwanu mukupweteka chifukwa cha njala kapena ngati ndi chinthu china.

Maluso amenewa amatha kusiyana kwambiri kuchokera kwa munthu ndi munthu. Anthu ena akhoza kukhala ozindikira kwambiri zizindikirozi, pomwe ena sangakhale ozindikira kwambiri. Dokotala angagwiritse ntchito njira zosiyanasiyana kuti ayesere ntchito yanu ya "Interoception":

• Kufunsa mafunso okhudza zomwe mukumva. Mwachitsanzo, "Kodi mukumva mtima wanu ukugunda pakali pano?"
• Kupereka ntchito. Mwachitsanzo, "Werengani kangati mukumva mtima wanu ukugunda mu mphindi imodzi" kapena "Onani ngati mtima wanu ukugunda munthawi yake ndi kamvekedwe ka nyimboyi."
• Kuchita ntchito pogwiritsa ntchito chipangizo. Mwachitsanzo, kuvala chowunikira kugunda kwa mtima ndikuwona kuti mtima wanu ukugunda kangati pamphindi (izi zingathandize kuonetsetsa kuti mtima wanu ukugunda molondola).

Kodi makhalidwe a interception ndi ati?

Thupi lanu limayesetsa kukupatsani zizindikiro zamkati mwanu kudzera mu zizindikiro zina. Nazi zizindikiro zodziwika bwino zokhudzana ndi ``Interoception``:

• Ophunzira otambasuka
• Kupuma mwachangu
• Kugunda kwa mtima
• Kutsuka
• Matumbo a Goosebumps
• Kutuluka thukuta

Nazi zizindikiro zina zodziwika bwino zokhudzana ndi ``Interoception``:

• Kusamva bwino ndi kupweteka pambuyo povulala (monga, "Ululu wa Nociceptive" - ​​izi zikutanthauza ululu woyambitsidwa ndi kuwonongeka kwa minofu)
• Pakamwa pouma
• Kuuma kwa minofu, kulimba
• Kusanza
• Kupweteka m'mimba

Kodi zizindikiro za kulephera kuzindikira bwino ziwalo zamkati mwa munthu ndi ziti?

Mungamve ngati luso lanu lolankhulana ndi munthu wina silikugwira ntchito bwino monga momwe mukufunira, makamaka ngati muli ndi zizindikiro izi:

• Kuvuta kudziwa nthawi yomwe chikhodzodzo chadzaza (monga kusadziwa nthawi yeniyeni yoti ukodze )
• Kuvuta kulamulira malingaliro (kukwiya msanga pa zinthu zazing'ono, kumva chisoni, kapena kusamva konse malingaliro)
• Kukhumudwa mosavuta komanso kuchita mantha
• Kuwonjezeka kapena kuchepa kwa mphamvu yolekerera ululu (ena amamva kuvulala pang'ono ngati kuti ndi vuto lalikulu, pomwe ena amamva kuvulala kwakukulu ngati kuti sikunali kwakukulu kwambiri)
• Sakumva njala kapena ludzu, kapena sakumva kukhuta ngakhale mutadya

Matenda osiyanasiyana angakhudze momwe `(Interoception)` imagwirira ntchito. Nthawi zina, luso la `(Interoception)` silingakulire mokwanira.

Kodi ndi zinthu ziti zomwe zimakhudza kulowerera kwa ziwalo zamkati?

Matenda otsatirawa angakhudze luso lanu lomvetsetsa ndikuyankha zizindikiro za "Interoception":

• `(Matenda a nkhawa)` (Mikhalidwe yokhudzana ndi nkhawa)
• Matenda Osowa Chisamaliro/Osagwira Ntchito Mopitirira Muyeso (ADHD)
• `(Autism Spectrum Disorder - ASD)` (Autism Spectrum Disorder)
• `(Depersonalization-Derealization Disorder)` (Matenda odzipatula kwa iwe mwini ndi chilengedwe)
• `(Kuvutika maganizo)` (Kuvutika maganizo)
• `(Mavuto a kudya)` (Mavuto a kudya)
• `(Matenda a mantha)` (Matenda a mantha)` (Matenda a mantha)
• `(Matenda Ovutika Maganizo Pambuyo Pachiwopsezo - PTSD)` (Matenda Ovutika Maganizo Pambuyo Pachiwopsezo)
• `(Matenda a zizindikiro za Somatic)` (Matenda a zizindikiro za Somatic - kutuluka kwa zizindikiro zakuthupi chifukwa cha zifukwa zamaganizo)
• `(Matenda okhudzana ndi kugwiritsa ntchito mankhwala osokoneza bongo)` (Matenda okhudzana ndi kugwiritsa ntchito mankhwala osokoneza bongo)

Muzochitika izi, zingakhale zovuta kumvetsetsa bwino zizindikiro zomwe thupi lanu limakupatsani, zomwe zimapangitsa kuti zikhale zovuta kuchita zinthu zina za tsiku ndi tsiku.

Ubale pakati pa (Interoception) ndi (Neurodivergence)

Tsopano tiyeni tiwone ubale womwe ulipo pakati pa `(Interoception)` ndi `(Neurodivergence)` . `(Neurodivergence)`, mwachidule, ndi momwe ubongo wa anthu ena umagwirira ntchito, momwe amagwirira ntchito chidziwitso, ndizosiyana pang'ono ndi momwe timayembekezera kuti chikhale, anthu ambiri. Iyi si matenda, koma tsopano imaonedwa ngati kusiyanasiyana kwa ubongo. Chifukwa chake, pakakhala matenda otere a `(Neurodivergence)`, kuthekera kozindikira zizindikiro zamkati mwa thupi, ndiko kuti, `(Interoception),` kungakhale koopsa kwambiri, kapena sikungagwire ntchito bwino monga momwe timayembekezera. Tiyeni titenge matenda awiri a `(Neurodivergence)` ngati zitsanzo ndikuwona momwe amakhudzira `(Interoception):

• `(Autism)` (Autism):Anthu ena omwe ali ndi autism angakhale ndi vuto lochepa la kuzindikira bwino momwe akumvera komanso momwe akumvera. Mwachitsanzo, akhoza kukhala ndi vuto loletsa kapena kufotokoza momwe akumvera. Angakhalenso ndi vuto lozindikira zosowa zawo zakuthupi, monga njala ndi ludzu.
• ADHD: Anthu ena omwe ali ndi ADHD angakhale ndi chidwi chachikulu chozindikira zizindikiro (kuthekera komvera zizindikiro kuchokera m'thupi), koma angakhale ndi vuto lochitapo kanthu pa zizindikirozo. Mwachitsanzo, angamve ludzu koma amavutika kusankha chomwe angamwe kapena momwe angamwere.

Kodi mungatani kuti mupange interception?

Chabwino, tsopano mwina mukudabwa ngati luso la "Interoception", kutanthauza luso lomvera matupi athu, lingawongoleredwe. Inde zingatheke! Ndi chinthu chomwe chingawongoleredwe ndi kuchita. Mutha kuyesa zinthu izi:

• Masewero olimbitsa thupi opumira kwambiri: Ganizirani zinthu monga "kupuma movutikira" kapena "kupuma movutikira" . Izi zimakuthandizani kuyang'ana kwambiri mpweya wanu ndi momwe thupi lanu limamvera.
• Kuchita zinthu moganizira bwino: "Kusamala" kumatanthauza kungoyang'ana zomwe zikuchitika pakali pano - malingaliro anu, momwe mukumvera, momwe thupi lanu limamvera - popanda kuweruza. Izi zimawonjezera chidwi cha zomwe zikuchitika mkati mwa thupi lanu.
• Kuchita Yoga: Mukamachita Yoga, mumamvetsetsa bwino komanso kulumikizana ndi momwe thupi lanu limamvera pamene mukukhala ndi mawonekedwe osiyanasiyana ndikulamulira kupuma kwanu.
• Kusinkhasinkha: Kusinkhasinkha ndi njira ina yabwino yolumikizira thupi ndi maganizo ndikukuthandizani kuzindikira zomwe zili mkati.
• Chithandizo cha Maganizo (CBT): CBT ndi njira yothandiza kwambiri yothandizira yomwe ingaperekedwe ndi katswiri, monga dokotala wa matenda amisala kapena mlangizi. Imakuthandizani kumvetsetsa ubale womwe ulipo pakati pa malingaliro anu, momwe mumamvera, ndi machitidwe anu ndipo imakuthandizani kuwalamulira bwino. Ingathandizenso anthu omwe ali ndi vuto la interception.

Mlangizi wa zaumoyo wamaganizo kapena dokotala wanu angakulankhuleni ndikukuthandizani kusankha njira zomwe zingakuthandizireni kukwaniritsa zolinga zanu. Njirazi sizili zofanana kwa aliyense ndipo zimatha kusiyana malinga ndi momwe mulili komanso zosowa zanu. Mwachitsanzo, nthawi zina, njira zamagetsi monga ``Vagus nerve stimulation`` zimatha kuyambitsa magawo ena a ubongo wanu, zomwe zimathandiza kuti thupi lanu ndi ubongo wanu zigwirizane.

Pomaliza, zomwe muyenera kukumbukira (Uthenga Wopita Nawo Kunyumba)

Kotero, `(Interoception)` yomwe takhala tikukambirana kwambiri lero, mwachidule, ndi njira "yolankhulirana" nanu kuchokera mkati mwa thupi lanu. Uwu ndi luso lofunika kwambiri. Mwina simunaganizirepo kwambiri za phokoso la kugunda kwa mtima wanu kapena kamvekedwe ka kupuma kwanu mpaka mutawerenga nkhaniyi. Kapena, mukaganizira za chakudya chamadzulo, mwina munamva m'mimba mwanu mukulira chifukwa muli ndi njala. Zonsezi ndi zitsanzo zazing'ono za `(Interoception)` zomwe zikugwira ntchito m'thupi lathu. Komabe, monga tafotokozera, chifukwa cha matenda ena kapena zifukwa zina, simungathe kugwiritsa ntchito luso la `(Interoception)` bwino ndikumvetsetsa zizindikiro zomwe thupi lanu likukupatsani. Ngati nanunso mukufuna kukulitsa luso lanu la `(Interoception)`, ndiko kuti, ngati mukufuna kuphunzira kumvetsera thupi lanu bwino, musaope kulankhula ndi dokotala kapena mlangizi wa zaumoyo wamaganizo za izi.

Mukamaphunzira njira zatsopano, mukamayesa kukulitsa luso limeneli, khalani oleza mtima. Ichi ndi chinthu chomwe chiyenera kuphunziridwa, sichimangochitika kwa aliyense. Zimatenga nthawi, zimafuna kuchita masewera olimbitsa thupi. Choncho, yesani pang'onopang'ono. Mukayamba kumvetsera zomwe thupi lanu likukuuzani, mudzadabwa!

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Kuzindikira za thupi, kumva kwa thupi, zizindikiro zamkati, kuzindikira momwe munthu akumvera, thanzi la maganizo, kudzidziwa, ntchito ya ubongo