Wake wezwa umsindo othi "khula..khula.." uphuma esiswini sakho uma ulambile ngempela? Noma wake wezwa isifuba sakho sishaya ngamandla wazizwa sengathi unenkinga yokuphefumula ngenkathi wenza into ebalulekile? Mhlawumbe uzizwe sengathi kufanele uchame kodwa kwadingeka ukuthi uzibambe isikhashana. Konke lokhu kuyindlela yomzimba wakho yokukhuluma nawe, ukukunikeza izimpawu ngezinto ezithile. Kwezokwelapha, lokhu sikubiza ngokuthi i-interoception yamakhono amangalisayo.
Kalula nje, kuyini ukuhlangana phakathi kwezinto?
I-Interception yikhono lakho lokuqonda izimpawu, noma imizwa, evela emzimbeni wakho. Kufana "nomuzwa wesithupha" ngaphakathi emzimbeni wakho. Yindlela oqonda ngayo ukuthi uzizwa kanjani.
Cabanga ukuthi ubulokhu usebenza kusukela ekuseni kodwa awukwazanga ukudla isidlo sasemini. Ngemva kwesikhashana, isisu sakho siqala ukuba buhlungu, isisu sakho siyaduma, futhi uzizwa unesiyezi. Lapho lezi zimpawu zifika ebuchosheni bakho, ubuchopho buchaza lokhu ngokuthi "Ah... ulambile manje, amandla akhe aphansi." Bese udla ukudla okuthile. Uma usuqedile ukudla, konke lokho kungakhululeki kuyanyamalala futhi umzimba wakho uzizwe ulula. Yileyo ndlela into eyinhloko kule nqubo ukuhlonza isidingo somzimba, ukusigcwalisa, nokubuyisela umzimba esimweni esijwayelekile, noma ibhalansi (Homeostasis).
Kancane kancane sithuthukisa leli khono kusukela sisebancane. Kulapho kuphela leli khono lokuqonda ukuthi ingane encane ikhula khona lapho iqonda ukuthi idinga ukuchama nini futhi ijwayele ukuya endlini yangasese.
Lokhu kunomthelela omkhulu ekuziphatheni kwethu nasemizweni yethu. Zicabange uhamba emgwaqweni wedwa ebusuku. Kungazelelwe uzwa umsindo ngemuva kwakho. Ngesikhathi esifanayo, ukushaya kwenhliziyo yakho kuyanda, umzimba wakho uyabanda bese uqala ukujuluka. Ubuchopho buchaza lezi zimpawu zomzimba ngokuthi "ukwesaba." Bese unquma ngokushesha ukuthi ubaleke noma ukhale. Ubonile? Isibonakaliso emzimbeni siba umuzwa, bese wenza isinqumo ngokusekelwe kuso.
Kodwa akubona bonke abantu abanekhono elifanayo lokuzwa izimpawu zomzimba wabo. Abanye abantu bayakwazi kakhulu ukuzizwa. Abanye abakwazi kangako ukuziqonda. Kodwa izindaba ezinhle ukuthi, kuyikhono esingalisebenzisa futhi silithuthukise.
Ezinye izibonelo ezivamile zokubona ngaphakathi
Lokhu kuhlanganisa izinto eziningi esibhekana nazo ekuphileni kwethu kwansuku zonke.
- Ukuzizwa ulambile noma usuthi.
- Ukuzizwa womele amanzi.
- Ukuzizwa sengathi isinyi sakho sigcwele futhi udinga ukuchama .
- Ukuzizwa ushisa noma ubanda.
- Isilinganiso senhliziyo (uma uzolile, uma wesaba, uma uzivocavoca).
- Ukuzizwa ucindezelekile futhi ucindezelekile.
- Ukuzizwa ungenakuthula nokukhathazeka.
- Ukuzizwa unesicanucanu.
- Kuzwakala sengathi isikhumba siyaklwebheka.
- Ubuhlungu buzwakala lapho into isikiwe noma ilimele.
Le nqubo yenzeka kanjani ngempela?
Lena inqubo eyinkimbinkimbi kakhulu, kodwa emangalisayo. Kwenzeka ngezinyathelo ezintathu eziyinhloko. Ake siyibheke ngale ndlela ukuze siyiqonde kalula.
| Izinyathelo | Kalula nje, kwenzekani? | Ngokwesibonelo |
|---|---|---|
| 1. Ukuzwa | Izinzwa ezikhethekile (ama-interoceptors) emaseli ezinzwa zomzimba wakho athola isignali. Umyalezo ube usuhamba ngemizwa uye ebuchosheni bakho. | Isisu sakho asinalutho. Izinzwa ezisezindongeni zesisu sakho zithola lesi signali "sokungabi nalutho" bese zithumela umlayezo ebuchosheni bakho. |
| 2. Ukuhumusha | Izingxenye zobuchopho, njengeThalamus ne-Insula, zihlaziya lesi signali esitholiwe bese zisihumushela olimini (imizwa) oluqondayo. | Ubuchopho buthatha leso signali "sokungabi nalutho" bese buyichaza ngokuthi "ah... lokhu kusho indlala," bese ikwenza uzizwe "ulambile." |
| 3. Ukuhlanganisa | Manje ucabanga ngalo muzwa ngobuhlakani bese unquma ukuthi uzosabela noma cha kuwo, nokuthi uzokwenzenjani. | Ucabanga ukuthi, "Ngilambile, ngidinga ukudla okuthile manje," bese udla ukudla. |
Kodwa ngezinye izikhathi singaziqonda kabi lezi zimpawu. Isibonelo, umuntu onesifo esifana nokukhathazeka angase azwe ukushaya okuvamile esifubeni sakhe, kodwa ngokwesaba okukhulu, angase acabange, "O, ingabe ngizohlaselwa yinhliziyo?" Lokhu kusho ukuthi babona isignali engenangozi njengento eyingozi .
Futhi, ukucindezelekaUmuntu onesimo esifana nalesi angase angakwazi ukubona isignali esidinga ukunakwa ngempela, njengobuhlungu bomzimba. Lokhu kusho ukuthi ikhono lakhe lokubona lezi zimpawu lingase liphazamiseke kancane.
Kwenzekani uma i-interception iphazamiseka?
Uma uzizwa sengathi awuqondi kahle lezi zimpawu zomzimba, izimpawu ezingezansi zingase zibe ezivamile kuwe.
- Ukungazizwa unesifiso sokuchama : Ngezinye izikhathi ungase ungazizwa ugcwele isinyi sakho kuze kube yilapho singenalutho ngokuphelele. Noma ungase uzizwe sengathi unenkinga yokuchama ngisho noma sesigcwele kancane.
- Ubunzima bokulawula imizwa: Ungase uthukuthele ngokuzumayo, uzizwe udabuke ngezinto ezincane, noma ungakwazi ukuqonda kahle ukuthi uzizwa kanjani.
- Ukwesaba noma ukwesaba kalula: Ukuzizwa ukhathazekile ngisho nangezinto ezincane kakhulu, ukwesaba ukuba semphakathini.
- Ukuzwela ubuhlungu: Abanye abantu bazizwa ubuhlungu obungabekezeleleki ngisho noma kulimala okuncane. Abanye bazizwa ubuhlungu obuncane kakhulu ngisho noma kulimala okukhulu.
- Izinkinga zokudla: Ukungazizwa ulambile, ukungazizwa womile, noma ukungazizwa usuthi ngemva kokudla.
Uma ubhekene nalezi zinto, akuwena wedwa. Lokhu akulona iphutha lakho noma ubuthakathaka. Abantu abaningi bangabhekana nalezi zimo. Into ebalulekile ukuqaphela lokhu nokuthola usizo uma kudingeka.
Izimo ezithinta ukutholwa kwangaphakathi
Leli khono lokuzwa ukuhlangana kwemizwa lingaphazamiseka ngenxa yezinye izimo zezokwelapha, ngoba konke lokhu kuhlobene nokusebenza kobuchopho.
- Izinkinga Zokukhathazeka
- Izinkinga zokunaka (Ukuntuleka Kokunaka/Isifo Sokukhathala Okungapheli - i-ADHD)
- I-Autism (Isifo Sokuphazamiseka Kwe-Autism)
- Ukucindezeleka
- Izinkinga Zokudla
- Isifo Sokwethuka
- Isifo Sokucindezeleka Ngemva Kokuhlukumezeka (PTSD)
- Inkinga Yokusetshenziswa Kwezidakamizwa
Ubudlelwano phakathi kokwehluka kwe-neuro kanye nokuqondana phakathi kwe-neuroception
Ukuhlukahluka kwemizwa , kafushane nje, yilapho ubuchopho bomuntu busebenza futhi busebenza ngendlela ehluke kancane kunejwayelekile. I-Autism kanye ne-ADHD ziyizibonelo ezimbili ezinhle zalokhu. Abantu abanalezi zimo bangase babe namakhono ahlukene okuqonda.
- I-Autism: Ngokuvamile, abantu abane-autism banenkinga ngokunemba kwezimpawu zomzimba.Kungaba nzima ukukubona. Isibonelo, bangase babe nobunzima bokuhlukanisa phakathi kwentukuthelo, ukudabuka, nokwesaba. Bangase futhi bangakwazi ukuzwa izidingo zomzimba ngokunembile, njengendlala nokoma.
- I-ADHD: Abantu abanalesi simo banaka kakhulu izimpawu ezivela emizimbeni yabo, okusho ukuthi bazizwa kahle izimpawu. Kodwa banenkinga yokusabela kuzo, okusho ukuthi banenkinga yokuthatha isinyathelo. Isibonelo, noma bezizwa bomele kakhulu amanzi, bangase bakuhlehlise ngokucabanga izinto ezinjengokuthi, "Kufanele ngiphuze ini? Ngivilapha kakhulu ukuvuka ngiyothatha amanzi."
Ungalithuthukisa kanjani leli khono?
Izindaba ezinhle ukuthi singalithuthukisa leli khono lokuxhumana ngokuqeqeshwa. Njengokuzivocavoca nokuqinisa imisipha, lingaqeqeshwa.
- Ukuvivinya umzimba ngokuphefumula okujulile: Hlala phansi ngokuthula futhi unake ukunyakaza kwesifuba sakho, isisu sakho, kanye nesigqi senhliziyo yakho njengoba uphefumula kancane kancane.
- Ukuqaphela: Ukunaka isikhathi samanje. Uma udla, qaphela kakhulu ukunambitheka, iphunga, kanye nokuthungwa kokudla. Uma uhamba, qaphela indlela izinyawo zakho ezishaya ngayo phansi.
- I-Yoga: I-Yoga iwukuzivocavoca okuhle okuxhumanisa umzimba nengqondo. Uma usezimweni ezahlukene, uthola ukuqonda okungcono kokuthi izingxenye ezahlukene zomzimba wakho zizizwa kanjani.
- Ukuzindla: Ukuzindla kukuvumela ukuthi unake kakhulu ubuntu bakho bangaphakathi, imicabango evuka engqondweni yakho, kanye nemizwa oyizwayo emzimbeni wakho.
- Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): Lolu uhlobo lokwelashwa olunganikezwa umeluleki wezempilo yengqondo . Lukusiza ukuqonda ubudlelwano phakathi kwemicabango yakho, imizwa, kanye nemizwa yakho yomzimba futhi lukusiza ukuthi ufunde ukuyilawula.
Ngaphambi kokuzama lezi zinto wedwa, uma ucabanga ukuthi unenkinga ngalokhu, kungcono ukukhuluma nodokotela wakho uthole iseluleko. Uzokuhlola futhi akuqondise esixazululweni esingcono kakhulu kuwe.
Cishe awuzange ucabange ngisho nangomsindo wenhliziyo yakho ushaya kwaze kwaba yilapho uqala ukufunda lesi sihloko. Kodwa manje usuyakuzwa, akunjalo? Mhlawumbe uzizwa ulambile uma ucabanga ngokuthi uzodlani ngesidlo sakusihlwa. Yilokho okushiwo yi-interception. Kuyisimiso esihle kakhulu esinaso sonke emizimbeni yethu. Nakuba singasebenzi ngendlela efanayo kuwo wonke umuntu, singathuthukiswa ngesineke, ukuzithanda, kanye nosizo uma kudingeka.
Umlayezo Wokuya Nawe Ekhaya
- Ukutholwa ngaphakathiYindlela umzimba wakho okhuluma ngayo nawe. Uzwa konke ngenxa yendlala, ukukhathala, ukwesaba, kanye nenjabulo ngenxa yaleli khono.
- Akuwona wonke umuntu onekhono elifanayo lokuzwa lezi zimpawu. Abanye abantu bazizwa kahle, kanti abanye abazizwa kahle. Lokho kuvamile.
- Uma unenkinga yokulawula imizwa yakho noma ungazizwa kahle izidingo zakho zomzimba, kungase kube ngenxa yobuthakathaka emakhonweni akho okuqonda.
- Leli khono lingathuthukiswa ngezinto ezifana nokuqaphela, i-yoga, nokuphefumula okujulile.
- Uma unokungabaza noma ukwesaba ngalokhu, into engcono kakhulu ongayenza ukubona udokotela omethembayo bese ukhuluma ngakho, kunokuba ukhathazeke ngakho wedwa.
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