Ngaba wakha weva isandi esithi "khula..khula.." siphuma esiswini sakho xa ulambile ngokwenene? Okanye ngaba wakha waziva isifuba sakho sibetha ngamandla waza waziva ngathi unengxaki yokuphefumla ngelixa wenza into ebalulekileyo? Mhlawumbi wakha waziva ngathi kufuneka uchame kodwa kwafuneka ubambe okwethutyana. Konke oku yindlela yomzimba wakho yokuthetha nawe, ukukunika iimpawu malunga nezinto ezithile. Kwizonyango, sibiza oku ngokuba yi-interoception yamandla amangalisayo.
Ngamafutshane, yintoni i-interception?
I-Interception kukukwazi kwakho ukuqonda imiqondiso, okanye iimvakalelo, ezivela emzimbeni wakho. Kufana "nemvakalelo yesithandathu" ngaphakathi emzimbeni wakho. Yindlela oqonda ngayo indlela oziva ngayo.
Khawuthelekelele ukuba ubusebenza ukusukela kusasa kodwa ungasakwazi ukutya isidlo sasemini. Emva kwexesha elithile, isisu sakho siqala ukuqaqamba, isisu sakho siyaduma, kwaye uzive unesizungu. Xa ezi mpawu zifika engqondweni yakho, ingqondo iyitolika ngokuthi "Ah... ulambile ngoku, amandla akhe aphantsi." Emva koko utya ukutya okuphendulweyo. Xa ugqiba ukutya, zonke ezo ngxaki ziyanyamalala kwaye umzimba wakho uzive ulula. Yiyo loo nto eyona nto iphambili kule nkqubo kukuchonga imfuneko yomzimba, ukuyizalisekisa, nokubuyisela umzimba kwimeko eqhelekileyo, okanye ibhalansi (Homeostasis).
Sikhula kancinci kancinci esi sixhobo sisebancinci. Kuphela xa esi sixhobo sokuqonda umntwana omncinci sikhula apho umntwana omncinci aqonda khona ukuba kufuneka achame nini aze aqhele ukuya kwindlu yangasese.
Oku kunempembelelo enkulu kwindlela esiziphatha ngayo nakwiimvakalelo zethu. Khawuthelekelele uhamba esitalatweni wedwa ebusuku. Ngequbuliso uva ingxolo emva kwakho. Kwangaxeshanye, isantya sentliziyo yakho siyanda, umzimba wakho uyabanda kwaye uqala ukubila. Ingqondo itolika ezi mpawu zomzimba njengo "loyiko." Emva koko ugqiba ngokukhawuleza ukuba ubaleke okanye ukhale. Ubonile? Isibonakaliso emzimbeni siba yimvakalelo, kwaye wenza isigqibo ngokusekelwe kuso.
Kodwa ayinguye wonke umntu onokukwazi ukuva iimpawu zomzimba wakhe. Abanye abantu bayakwazi kakhulu ukuziva. Abanye abakwazi kangako ukuziqonda. Kodwa iindaba ezimnandi zezokuba, sisakhono esinokuziqhelisa size sisiphuhlise.
Eminye imizekelo eqhelekileyo yokwamkelwa ngaphakathi
Oku kuquka izinto ezininzi esizifumanayo kubomi bethu bemihla ngemihla.
- Ukuziva ulambile okanye uhluthi.
- Ukuziva unxanelwe amanzi.
- Ukuziva ngathi isinyi sakho sigcwele kwaye kufuneka uchame .
- Ukuziva ushushu okanye ubanda.
- Isantya sentliziyo (xa uzolile, xa usoyika, xa uzilolonga).
- Ukuziva uxinezelekile kwaye uxinezelekile.
- Ukuziva ungenakuphumla kwaye uxhalabile.
- Ukuziva unesicaphucaphu.
- Kuvakala ngathi ulusu luyakrwelwa.
- Intlungu eviwayo xa into isikiwe okanye yenzakele.
Le nkqubo yenzeka njani ngokwenene?
Le yinkqubo enzima kakhulu, kodwa iyamangalisa. Yenzeka ngamanyathelo amathathu aphambili. Masiyijonge ngale ndlela ukuze kube lula ukuyiqonda.
| Amanyathelo | Kalula nje, kwenzeka ntoni? | Umzekelo |
|---|---|---|
| 1. Ukuva | Iisensa ezikhethekileyo (ii-interoceptors) kwiiseli zemithambo-luvo zomzimba wakho zithatha isignali. Emva koko umyalezo uhamba ngemithambo-luvo uye engqondweni yakho. | Isisu sakho singenanto. Iisensa ezisezindongeni zesisu sakho ziyawuthatha lo mqondiso "wokungabi nanto" zize zithumele umyalezo engqondweni yakho. |
| 2. Ukutolika | Iindawo ezithile zobuchopho, ezifana neThalamus kunye ne-Insula, zihlalutya olu phawu lufunyenweyo kwaye ziluguqulele kulwimi (iimvakalelo) oluqondayo. | Ingqondo ithatha eso sibonakaliso "sokungabi nanto" ize isichaze ngokuthi "ah... oku kuthetha indlala," ize ikwenze uzive "ulambile." |
| 3. Ukudibanisa | Ngoku ucinga ngabom ngale mvakalelo uze ugqibe ekubeni uza kuphendula okanye ungaphenduli kuyo, kwaye wenze ntoni. | Ucinga ukuba, "Ndilambile, ndifuna ukutya into ngoku," uze utye isidlo. |
Kodwa ngamanye amaxesha singazitolika kakubi ezi mpawu. Umzekelo, umntu onesifo esifana nexhala unokufumana ukubetheka okuqhelekileyo esifubeni sakhe, kodwa ngoloyiko olukhulu, usenokucinga, "Owu, ingaba ndiza kuba nesifo sentliziyo?" Oku kuthetha ukuba babona uphawu olungenabungozi njengento eyingozi .
Kwakhona, ukudakumbaUmntu onemeko efana nale usenokungakwazi ukubona uphawu olufuna ingqalelo ngokwenene, olufana neentlungu zomzimba. Oku kuthetha ukuba amandla akhe okubona ezi mpawu anokuba buthathaka kancinci.
Kwenzeka ntoni xa i-interception iphazamisekile?
Ukuba uziva ngathi awukwazi ukuqonda ezi mpawu zomzimba, ezi mpawu zingase ziqheleke kuwe.
- Ukungaziva umnqweno wokuchama : Ngamanye amaxesha usenokungaziva uzele sisinyi sakho de sibe singenanto kwaphela. Okanye usenokuziva ngathi kunzima ukuchama nangona sizele kancinci.
- Ubunzima bokulawula iimvakalelo: Usenokuba nomsindo ngequbuliso, uzive ulusizi ngezinto ezincinci, okanye ungakwazi ukuqonda kakuhle ukuba uziva njani.
- Ukuba novalo okanye ukoyika ngokulula: Ukuziva uxhalabile nangezinto ezincinci, ukuziva ukoyika ukuba sekuhleni.
- Uvelwano kwintlungu: Abanye abantu baziva iintlungu ezinganyamezelekiyo nokuba zibangelwa kukwenzakala okuncinci. Abanye baziva iintlungu ezincinci kakhulu nokuba zibangelwa kukwenzakala okukhulu.
- Iingxaki zokutya: Ukungalambi, ukunganxanwa, okanye ukungahluthi emva kokutya.
Ukuba uhlangabezana nezi zinto, asinguwe wedwa. Asikuko ukuba unetyala okanye ubuthathaka obunjalo. Abantu abaninzi banokuhlangabezana nezi meko. Into ebalulekileyo kukwazi oku kwaye ufumane uncedo xa lufuneka.
Iimeko ezichaphazela ukwamkelwa ngaphakathi
Olu buchule bokuva ukuba umntu udibana njani nomzimba bunokuphazamiseka ngenxa yezinye iimeko zonyango, kuba konke oku kunxulumene nokusebenza kwengqondo.
- Iingxaki zokuxhalaba
- Iingxaki zokungakhathali (Ukunqongophala kweNgqwalasela/Ingxaki yokuNgakhathali kakhulu - i-ADHD)
- I-Autism (Ingxaki ye-Autism Spectrum)
- Uxinzelelo
- Iingxaki Zokutya
- Ingxaki yoXinzelelo
- Ingxaki Yoxinzelelo Emva Kwengozi (PTSD)
- Ingxaki Yokusetyenziswa Kweziyobisi
Ubudlelwane phakathi kwe-neurodivergence kunye ne-interception
Ukwahlukana kwengqondo , ngokufutshane, kuxa ingqondo yomntu isebenza ngendlela eyahlukileyo kancinci kuneqhelekileyo. I-Autism kunye ne-ADHD zimizekelo emibini emihle yoku. Abantu abanezi meko banokuba nezakhono ezahlukeneyo zokuqonda.
- I-Autism: Abantu abane-autism badla ngokuba nobunzima ekuqondeni ukuchaneka kwemiqondiso yomzimba.Kunokuba nzima ukukuqonda. Umzekelo, banokuba nobunzima bokwahlula phakathi komsindo, usizi, kunye noloyiko. Basenokungakwazi nokuziva ngokuchanekileyo iimfuno zomzimba, ezifana nendlala kunye nonxano.
- I-ADHD: Abantu abanale meko banikela ingqalelo engakumbi kwimiqondiso evela emizimbeni yabo, oko kuthetha ukuba baziva kakuhle iimpawu. Kodwa kunzima ukubaphendula kuzo, oko kuthetha ukuba kunzima ukuthatha inyathelo. Umzekelo, nangona benxanelwe amanzi kakhulu, basenokuwabekela ecaleni ngokucinga izinto ezinje, "Ndingasela ntoni? Ndingonqeni ukuvuka ndize ndisele amanzi."
Ungaluphuhlisa njani olu buchule?
Iindaba ezimnandi zezokuba singayiphuhlisa le ndlela yokuqonda ngoqeqesho. Njengokuzilolonga nokuqinisa izihlunu, ingaqeqeshwa.
- Ukuzilolonga ngokuphefumla nzulu: Hlala phantsi uzolile kwaye uqaphele intshukumo yesifuba sakho, isisu sakho, kunye nesingqisho sentliziyo yakho njengoko uphefumlela ngaphakathi nangaphandle kancinci.
- Ukuqaphela: Ukunika ingqalelo kwixesha langoku. Xa usitya, nika ingqalelo incasa, ivumba, kunye nobume bokutya. Xa uhamba, nika ingqalelo kwindlela iinyawo zakho ezibetha ngayo emhlabeni.
- I-Yoga: I-Yoga ngumthambo omhle odibanisa umzimba nengqondo. Xa ukwimeko ezahlukeneyo, ufumana ukuqonda okungcono malunga nokuba amalungu ahlukeneyo omzimba wakho aziva njani.
- Ukucamngca: Ukucamngca kukuvumela ukuba unikele ingqalelo engakumbi kubuntu bakho bangaphakathi, iingcinga ezivela engqondweni yakho, kunye neemvakalelo ozivayo emzimbeni wakho.
- Unyango Lokuziphatha Kwengqondo (CBT): Olu luhlobo lonyango olunokunikwa ngumcebisi wezempilo yengqondo . Lukunceda uqonde ulwalamano phakathi kweengcinga zakho, iimvakalelo zakho, kunye neemvakalelo zakho zomzimba kwaye lukunceda ufunde ukuzilawula.
Ngaphambi kokuba uzame ezi zinto wedwa, ukuba ucinga ukuba unengxaki ngale nto, kungcono uthethe nogqirha wakho uze ufumane ingcebiso. Uza kukuhlola aze akukhokelele kwisisombululo esifanelekileyo kuwe.
Mhlawumbi awuzange ucinge nangesandi sentliziyo yakho esibethayo de waqala ukufunda eli nqaku. Kodwa ngoku uyaliva, akunjalo? Mhlawumbi uziva ulambile xa ucinga ngento oza kuyitya ngesidlo sangokuhlwa. Yiyo loo nto i-interception iyiyo. Yinkqubo entle kakhulu esinayo sonke emizimbeni yethu. Nangona ingasebenzi ngokufanayo kuwo wonke umntu, inokuphuhliswa ngomonde, ukuzithanda, kunye noncedo ukuba kuyimfuneko.
Umyalezo Wokuya Ekhaya
- Ukwamkelwa ngaphakathiYindlela umzimba wakho othetha ngayo nawe. Uziva yonke into ngenxa yendlala, ukudinwa, uloyiko, nolonwabo ngenxa yesi sixhobo.
- Asinguye wonke umntu onokukwazi ukuva ezi mpawu ngendlela efanayo. Abanye abantu baziva kakuhle, ngelixa abanye beziva kancinci. Yinto eqhelekileyo leyo.
- Ukuba unengxaki yokulawula iimvakalelo zakho okanye awuziva kakuhle iimfuno zakho zomzimba, kusenokwenzeka ukuba kungenxa yobuthathaka kubuchule bakho bokuqonda.
- Olu buchule lunokuphuhliswa ngezenzo ezinje ngokuzilolonga ingqondo, i-yoga, kunye nokuphefumla nzulu.
- Ukuba unamathandabuzo okanye uloyiko ngale nto, eyona nto ingcono onokuyenza kukubona ugqirha othembekileyo uze uthethe ngayo, kunokuba ukhathazeke ngayo wedwa.
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