Ngaba uyaziqonda iimpawu ezivela ngaphakathi emzimbeni wakho? Masithethe ngokuqondana kwezinto emzimbeni!

Namhlanje siza kuthetha ngemiqondiso eza kuthi ivela emizimbeni yethu. Ngaba ngamanye amaxesha uziva ulambile, udiniwe, okanye uyoyika? Ngamanye amaxesha uziva ngathi unengxaki yokuphefumla, okanye isifuba sakho sisenokuba siyabetha. Namhlanje sithetha ngesakhono esikhethekileyo esisinceda sizive izinto ezinjalo, esisixelela ngeemeko zangaphakathi zemizimba yethu. Kufana nomntu ohleli ngaphakathi emizimbeni yethu esinika ulwazi.

Yintoni (Interoception)? Masiyiqonde ngokulula!

Ngamafutshane, `(Interoception)` kukuqonda kwakho iimvakalelo, oko kukuthi, imiqondiso emincinci evela emzimbeni wakho. Ichaza kakhulu indlela oziva ngayo. Isebenza njengenkqubo yesensa ngaphakathi emzimbeni wakho. Ungaziva ezi miqondiso ngokungazi okanye ngokungazi, kwaye ungaphendula kuzo. Khawucinge nje, isisu sakho senza isandi esirhabaxa. Emva koko uyaqonda, "Owu, ndilambile." Emva koko uyahamba uye kutya into ethile. Xa usitya kwaye indlala yakho iphelile, umzimba wakho ubuyela kwimeko ethile yokulinganisela. Oko kukuthi, xa umzimba ufumana oko ukufunayo, uyeka ukunika loo mqondiso wendlala. Loo meko yokulinganisela ibizwa ngokuba yi-`(Homeostasis)`. Njengoko sikhula ukususela ebuntwaneni, olu buchule be-`(Interoception)` bukhula kancinci kancinci. Umzekelo, imvakalelo yokuba kufuneka uchame , imvakalelo yokuba kufuneka ukhuphe indle, kunye nokukwazi ukwazi ukuba uya nini kwindlu yangasese zonke zizakhono esizifundayo ezibizwa ngokuba yi-``Interoception''. Olu buchule lunokuba nefuthe elikhulu ekuziphatheni kwakho nakwiimvakalelo zakho. Khawucinge, usegumbini elimnyama kwaye ngequbuliso intliziyo yakho iqala ukubetha ngokukhawuleza. Emva koko ungaziva usoyika. "Ukuqonda ngaphakathi" yiloo nto ikwenza uqonde loo mvakalelo "yoyikisayo". Emva koko ungenza isigqibo, mhlawumbi ukhanyise isibane. Abanye abantu banokuba nzima ukuqonda nokuqonda ezi mpawu "zokuqonda ngaphakathi" kunabanye. Kodwa iindaba ezimnandi zezokuba singaqeqesha kwaye siphuhlise olu buchule. Ukuba kuyimfuneko, ugqirha anokukunceda ngale nto.

Ziziphi imizekelo yokwamkelwa ngaphakathi kwento ethile?

Ngoku makhe sijonge oko sihlala sikuva, okubhekiselele kwi-"Interoception":

• Ukuziva ngathi isinyi sakho sigcwele (oko kuthetha ukuba umchamo wakho uvakala unzima)
• Ukuziva uloyiko, ixhala, okanye uxinzelelo (njengokuxhalaba)
• Ukuziva ushushu okanye ubanda
• Ukulamba
• Ukuziva ukrwelwe
• Uxinzelelo lwemisipha (ukuziva ngathi yintlungu)
• Ukuziva unesicaphucaphu okanye ukuhlanza (`(Isicaphucaphu)`)
• Unxanelwe amanzi
• Ukuziva iintlungu ndaweni ithile (umz., isisu esibuhlungu, intloko ebuhlungu)
• Intliziyo yakhoUkuziva isingqisho, isingqisho

Izinto ezinje yindlela imizimba yethu "ethetha" ngayo nathi.

Iyenzeka njani inkqubo yokungena ngaphakathi kweseli?

Kulungile, ngoku masibone ukuba le `(Interoception)` isebenza njani ngaphakathi emizimbeni yethu. Kukho amanyathelo amathathu aphambili koku, njengebali. 1. Ukuva: Okokuqala, unemvakalelo, oko kukuthi, "uziva" into ethile. Khawuthelekelele, isisu sakho siyakhala kwakhona. Uyazi ukuba kwenzeka njani oku? Iisensa ezikhethekileyo ezibizwa ngokuba yi-`(Interoceptor)` (Interoceptor)` (ezi ngokwenene ziindawo ezincinci zesensa ze-`(Neuron / Nerve cell)`) kwizitho zangaphakathi zomzimba wakho ziyayiqonda imiqondiso enxulumene nesi sandi sesisu. Emva koko, lo myalezo uhamba ngemithambo-luvo ngesantya esithile uye ebuchotsheni bakho. Ukuchaneka, lo myalezo ufika kwinxalenye yengqondo ebizwa ngokuba yi-`(Thalamus)` (Thalamus) . 2. Ukutolika: Okwesibini, ingqondo yakho iyaqonda oko ukuvileyo. Umyalezo oya kwi-`(Thalamus)` emva koko uthunyelwa kwenye inxalenye ebaluleke kakhulu yengqondo, i-`(Insula)` . Le `(Insula)` yiyo "echaza" loo myalezo unzima, oko kukuthi, ewuchaza, aze awuguqule ube lulwimi olulula oluqondayo. Umzekelo, `(Insula)` yiyo ekuxelela ukuba isisu sakho siyakhalaza, "Ndilambile kakhulu, ndifuna ukutya." 3. Ukudibanisa: Inyathelo lokugqibela kukufunda loo myalezo ngengqondo yakho uze wenze isigqibo sokuba wenze into ngayo okanye hayi. Xa uziva ulambile, uyahamba uye kutya ukutya. Xa uziva unxaniwe, usela amanzi. Yiyo leyo.

Kukho iindlela ezininzi ingqondo yakho enokuqonda ngazo ezi mvakalelo uzivayo:

* Intle: Oku kuthetha ukuba ayinabungozi kwaye iqhelekile.

* Into engacacanga kakuhle, ebangela ukungaqondani (Okungaqondakaliyo): Oko kukuthi, akucaci ukuba kwenzeka ntoni, nokuba kulungile okanye kubi.

* Into enokuba yingozi okanye enobungozi (Esongelayo): Oko kuthetha ukuba inokubangela ingxaki okanye intlungu.

Kubantu abaneengxaki ezithile zempilo yengqondo, ezinje ngeengxaki zokuxhalaba , nokuba zibonakala zingenabungozi, iimvakalelo eziqhelekileyo (ezifana nentliziyo ebalekayo) zinokutolikwa njengeziyingozi kakhulu. Oku kunokukhokelela kuloyiko oluqhubekayo kunye nokuxhalaba, okunokukhokelela kwezinye iimpawu kunye noxinzelelo olongezelelekileyo. Kwelinye icala, kwimeko efana nokudakumba, okuchaseneyo kunokwenzeka. Oko kukuthi, nokuba uvakalelo luyingozi ngokwenene, njengentlungu yokwenzakala, kunokuba nzima ukuyiqonda ngokucacileyo nokuqonda ubunzulu bayo .

Ziziphi iintlobo eziphambili zokwamkelwa ngaphakathi?

Xa sithetha ngesakhono sethu "sokubona izinto ngaphakathi emzimbeni", singagxila kwiinkalo ezimbini eziphambili. Ezi zichaza isakhono sakho sokubona iimpawu ezivela emzimbeni wakho.

• Ingqalelo: Kangaki unika ingqalelo kwiimpawu ezivela emzimbeni wakho. Abanye abantu bayakhawuleza ukubona notshintsho oluncinci emizimbeni yabo.
• Ukuchaneka: Uyiqonda ngokuchanekileyo kangakanani imiqondiso evela emzimbeni wakho. Njengokukwazi ukubona ngokuchanekileyo ukuba isisu sakho sibuhlungu kuba ulambile okanye ukuba yinto eyahlukileyo.

Ezi zakhono zinokwahluka kakhulu kumntu nomntu. Abanye abantu banokuba novelwano kakhulu kwezi mpawu, ngelixa abanye bengenalo uvakalelo kangako. Ugqirha angasebenzisa iindlela ezahlukeneyo ukulinganisa umsebenzi wakho we-"Interoception":

• Ukubuza imibuzo malunga nendlela oziva ngayo. Umzekelo, "Uyaziva na intliziyo yakho ibetha ngoku?"
• Ukunika umsebenzi. Umzekelo, "Bala ukuba uziva kangaphi intliziyo yakho ibetha ngomzuzu omnye" okanye "Jonga ukuba intliziyo yakho ibetha ngexesha elifanelekileyo na ngesingqi sale ngoma."
• Ukwenza umsebenzi ngoncedo lwesixhobo. Umzekelo, ukunxiba isixhobo sokujonga izinga lokubetha kwentliziyo nokujonga ukuba uziva kangaphi ngomzuzu intliziyo yakho ibetha (oku kunokunceda ukuqinisekisa ukuchaneka kwayo).

Zithini iimpawu zokwamkelwa ngaphakathi kwento ethile?

Umzimba wakho uzama ukudlulisela ezi mpawu zangaphakathi kuwe ngeempawu ezithile. Nazi ezinye zeempawu eziqhelekileyo ezinxulumene ne-"Interoception":

• Abafundi abavulelekileyo
• Ukuphefumla ngokukhawuleza
• Ukubetha kwentliziyo
• Ukuhlanjwa ngamanzi
• Amaqhubu eempumlo
• Ukubila

Nazi ezinye iimpawu eziqhelekileyo ezinxulumene nokwamkelwa ngaphakathi kwesibeleko:

• Ukungonwabi kunye nentlungu emva kokwenzakala (umz., "Intlungu yokuphazamiseka kwengqondo" - oku kubhekisa kwintlungu ebangelwa kukonakala kwezicubu)
• Umlomo owomileyo
• Ukuqina kwemisipha, ukuqina
• Isicaphucaphu
• Intlungu yesisu

Zithini iimpawu zokuphazamiseka kokuqonda ngaphakathi kwesisu?

Usenokuvakalelwa kukuba izakhono zakho zokunxibelelana nabanye abantu azisebenzi kakuhle ngendlela obungathanda ngayo, ingakumbi ukuba unezi mpawu ziqhelekileyo:

• Ubunzima bokwazi xa isinyi sigcwele (oko kukuthi, ukungazi ukuba uza kuchama nini kanye kanye)
• Ubunzima bokulawula iimvakalelo (ukucaphuka ngokukhawuleza ngezinto ezincinci, ukuziva ulusizi, okanye ukungaziboni kwaphela iimvakalelo)
• Ukucaphuka lula nokoyika
• Amandla okunyamezela iintlungu akhule kakhulu okanye anciphileyo (abanye abantu baziva ukwenzakala okuncinci ngokungathi yinto enkulu, ngelixa abanye beziva ukwenzakala okukhulu ngokungathi akukho nkulu kangako)
• Andiziva ndilambile okanye ndinxaniwe, okanye ndingaziva ndihluthi kwanasemva kokutya

Iimeko ezahlukeneyo zonyango zinokuchaphazela ukusebenza kwe-`(Interoception)`. Kwezinye iimeko, izakhono ze-`(Interoception)` zisenokungaphuhli ngokupheleleyo.

Ziziphi iimeko ezichaphazela ukwamkelwa kwabantwana ngaphakathi kwesisu?

Ezi meko zilandelayo zonyango zinokuchaphazela ubuchule bakho bokuqonda nokuphendula kwiimpawu ze-"Interoception":

• `(Iingxaki zokuxhalaba)` (Iimeko ezinxulumene nokuxhalaba)
• Ingxaki Yokunqongophala Kwengqalelo/Ukuphazamiseka Kokusebenza Kakhulu (ADHD)
• `(Ingxaki ye-Autism Spectrum - ASD)` (Ingxaki ye-Autism Spectrum)
• `(Ukungabi ngumntu-Ingxaki yokungazazi izinto)` (Isifo sokuzihlukanisa nomntu kunye nokusingqongileyo)
• `(Uxinzelelo)` (Uxinzelelo)
• `(Iingxaki zokutya)` (Iingxaki zokutya)
• `(Ingxaki yovalo)` (Ingxaki yovalo)` (Ingxaki yovalo)
• `(Ingxaki Yoxinzelelo Emva Kwengozi - PTSD)` (Ingxaki Yoxinzelelo Emva Kwengozi)
• `(Isifo seSomatic symptoms)` (Isifo seSomatic symptoms - ukuvela kweempawu zomzimba ngenxa yezizathu zengqondo)
• `(Ingxaki yokusebenzisa iziyobisi)` (Iingxaki ezinxulumene nokusetyenziswa kweziyobisi)

Kwezi meko, kunokuba nzima ukuqonda kakuhle iimpawu ezinikwa ngumzimba wakho, nto leyo eyenza kube nzima ukwenza eminye imisebenzi yemihla ngemihla.

Ubudlelwane phakathi (kwe-Interoception) kunye (ne-Neurodivergence)

Ngoku makhe sijonge ubudlelwane phakathi kwe-`(Interoception)` kunye ne -`(Neurodivergence)` . `(Neurodivergence)`, ngokufutshane, yindlela esebenza ngayo ingqondo yabanye abantu, indlela abaqhuba ngayo ulwazi, yahlukile kancinci kwindlela ebesiyilindele ukuba ibe yiyo, uninzi lwabantu. Esi asisosifo, kodwa ngoku sithathwa njengokwahluka kobuchopho. Ngoko ke, xa kukho iimeko ezinjalo ze-`(Neurodivergence)`, ukukwazi ukubona iimpawu zangaphakathi zomzimba, oko kukuthi, `(Interoception),` kusenokuba bukhali kakhulu, okanye kungasebenzi kakuhle njengoko bekulindelwe. Masithathe iimeko ezimbini ze-`(Neurodivergence)` njengemizekelo size sibone indlela ezichaphazela ngayo i-`(Interoception):

• `(I-Autism)` (I-Autism):Abanye abantu abane-autism basenokuba nokuncipha kokucinga ngokuchanekileyo (ukukwazi ukuchonga ngokuchanekileyo iimvakalelo kunye neemvakalelo zomzimba). Umzekelo, banokuba nobunzima bokulawula okanye ukuveza iimvakalelo zabo. Basenokuba nobunzima bokubona iimfuno zomzimba, ezifana nendlala nonxano.
• I-ADHD: Abanye abantu abane-ADHD banokuba nengqalelo enamandla yokuqonda (ukukwazi ukunikel’ ingqalelo kwiimpawu ezivela emzimbeni), kodwa banokuba nobunzima bokwenza loo miqondiso. Umzekelo, basenokuziva benxaniwe kodwa babe nobunzima bokugqiba ukuba baza kusela ntoni okanye baza kusela njani.

Ungayiphuhlisa njani i-interception?

Kulungile, ngoku mhlawumbi uyazibuza ukuba ingaba esi sixhobo "sokukwazi ukuvavanya" okanye "ukukwazi ukumamela imizimba yethu" singaphuculwa na. Ewe singakwazi! Yinto enokuphuculwa ngokuziqhelanisa. Ungazama ezi zinto:

• Ukuzilolonga ngokuphefumla nzulu: Cinga ngezinto ezifana "nokuphefumla nge-diaphragmatic" okanye "ukuphefumla ngebhokisi" . Ezi zikunceda ugxile ekuphefumleni kwakho nakwiimvakalelo zomzimba wakho.
• Ukuziqhelanisa nengqondo: ``Ukuziqhelisa`` kuthetha ukumane unike ingqalelo kwinto eyenzekayo okwangoku - iingcinga zakho, iimvakalelo zakho, iimvakalelo zomzimba wakho - ngaphandle kokugweba. Oku kwandisa uvakalelo kwinto eyenzekayo emzimbeni wakho.
• Ukuziqhelanisa neyoga: Xa uziqhelanisa neyoga, uphuhlisa ukuqonda okungcono kunye nonxibelelwano neemvakalelo emzimbeni wakho njengoko ubambe iindlela ezahlukeneyo kwaye ulawula ukuphefumla kwakho.
• Ukucamngca: Ukucamngca yenye indlela entle yokudibanisa umzimba nengqondo kwaye kukunceda uchonge iimvakalelo zangaphakathi.
• Unyango Lokuziphatha Kwengqondo (CBT): I-CBT luhlobo lonyango olusebenza kakuhle kakhulu olunokunikwa yingcali, njengogqirha wengqondo okanye umcebisi. Ikunceda uqonde ulwalamano phakathi kweengcinga zakho, iimvakalelo zakho, kunye nokuziphatha kwakho kwaye ikuncede uzilawule ngcono. Inokuba luncedo nakubantu abaneengxaki zokungena ngaphakathi kwengqondo.

Umcebisi wezempilo yengqondo okanye ugqirha wakho unokuthetha nawe aze akuncede ugqibe ukuba zeziphi iindlela ezikulungeleyo ukufezekisa iinjongo zakho. Ezi ndlela azifani kuwo wonke umntu kwaye zinokuhluka ngokuxhomekeke kwimeko yakho kunye neemfuno zakho. Umzekelo, kwezinye iimeko, iindlela zokuvuselela ngombane ezifana ne- "Vagus nerve stimulation" zinokuvuselela iindawo ezithile zobuchopho bakho, zenze kube lula ukunxibelelana phakathi komzimba wakho nengqondo yakho.

Okokugqibela, yintoni ekufuneka uyikhumbule (Umyalezo Wokuya Ekhaya)

Ngoko ke, i-`(Interoception)` ebesisoloko sithetha ngayo namhlanje, ngokulula nje, yindlela "yokuthetha" nawe ngaphakathi emzimbeni wakho. Eli likhono elibaluleke kakhulu. Mhlawumbi awukacingi kakhulu ngesandi sentliziyo yakho okanye isigqi sokuphefumla kwakho de wafunda eli nqaku. Okanye, xa ucinga ngento oza kuyitya kwisidlo sangokuhlwa, usenokuba uzive isisu sakho sibhonga kuba ulambile. Yonke le yimizekelo emincinci ye-`(Interoception)` esebenza ngaphakathi emizimbeni yethu. Nangona kunjalo, njengoko sesixoxile, ngenxa yeemeko ezithile zempilo okanye ezinye izizathu, usenokungakwazi ukusebenzisa eli khono le-`(Interoception)` ngokufanelekileyo kwaye uqonde imiqondiso enikwa ngumzimba wakho. Ukuba nawe ufuna ukuphucula izakhono zakho ze-`(Interoception)`, oko kukuthi, ukuba ufuna ukufunda ukumamela umzimba wakho ngcono, ungaze woyike ukuthetha nogqirha okanye nomcebisi wempilo yengqondo ngayo.

Xa ufunda iindlela ezintsha, xa uzama ukuphuhlisa ezi zakhono, yiba nomonde kuwe. Le yinto ekufuneka ifundwe, ayiyenzeki kuye wonke umntu. Ithatha ixesha, ifuna ukuziqhelanisa. Ngoko ke, zama kancinci kancinci. Xa uqala ukumamela oko umzimba wakho ukuxelela kona, uya kumangaliswa!

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Ukuqonda ngaphakathi , iimvakalelo zomzimba, imiqondiso yangaphakathi, ukuqondwa kweemvakalelo, impilo yengqondo, ukuzazi, umsebenzi wobuchopho