Uyayiqonda yini imiqondiso evela ngaphakathi emzimbeni wakho? Ake sixoxe nge-interception!

Namuhla sizokhuluma ngezibonakaliso ezifika kithi zivela emizimbeni yethu. Ingabe ngezinye izikhathi uzizwa ulambile, ukhathele, noma wesaba? Ngezinye izikhathi ungase uzizwe sengathi unenkinga yokuphefumula, noma isifuba sakho singase sishaye ngamandla. Namuhla sikhuluma ngekhono elikhethekile elisisiza sizizwe izinto ezinjalo, elisitshela ngezimo zangaphakathi zemizimba yethu. Kufana nomuntu ohleli ngaphakathi emizimbeni yethu futhi esinika ulwazi.

Kuyini (i-Interoception)? Masikuqonde kalula!

Kalula nje, `(Interoception)` ukuqonda kwakho imizwa, okungukuthi, izimpawu ezincane ezivela ngaphakathi emzimbeni wakho. Ngokuyinhloko ikhomba indlela ozizwa ngayo. Isebenza njengohlelo lwenzwa ngaphakathi emzimbeni wakho. Ungazizwa lezi zimpawu ngokuqonda noma ngokungazi, futhi ungaphendula kuzo. Cabanga ngalokhu, isisu sakho senza umsindo wokuduma. Bese uqaphela ukuthi, "O, ngilambile." Bese uyahamba uyodla okuthile. Uma udla futhi indlala yakho isiphelile, umzimba wakho ubuyela esimweni esithile sokulinganisela. Okusho ukuthi, lapho umzimba uthola lokho okudingayo, uyeka ukunikeza leso sibonakaliso sendlala. Leso simo sokulinganisela sibizwa ngokuthi `(Homeostasis)`. Njengoba sikhula kusukela ebuntwaneni, leli khono `(Interoception)` liyakhula kancane kancane. Isibonelo, umuzwa wokuchama , umuzwa wokuthulula indle, kanye nekhono lokwazi ukuthi kufanele uye nini endlini yangasese konke kungamakhono esiwafundayo abizwa ngokuthi ``Interoception''. Leli khono lingaba nomthelela omkhulu ekuziphatheni kwakho nasemizweni yakho. Cabanga, usegumbini elimnyama futhi ngokuzumayo inhliziyo yakho iqala ukushaya ngokushesha. Khona-ke ungase uzizwe wesaba. "Ukubona ngamehlo avulekile" yikona okukwenza uqonde lowo muzwa "wokwesaba". Khona-ke ungenza isinqumo, mhlawumbe uvule isibani. Abanye abantu bangase babe nesikhathi esinzima sokubona nokuqonda lezi zimpawu "zokubona amehlo avulekile" kunabanye. Kodwa izindaba ezinhle ukuthi singaqeqesha futhi sithuthukise leli khono. Uma kudingeka, udokotela angakusiza ngalokhu.

Yiziphi izibonelo zokubona izinto ngaphakathi?

Manje ake sibheke lokho esivame ukukuzwa, okungokwe-"Interoception":

• Ukuzizwa sengathi isinyi sakho sigcwele (okusho ukuthi umchamo wakho uzwakala usinda)
• Ukuzwa umuzwa wokwesaba, ukukhathazeka, noma ingcindezi (njengo-"Ukukhathazeka")
• Ukuzizwa ushisa noma ubanda
• Ukulamba
• Umuzwa wokuklwejwa
• Ukucindezeleka kwemisipha (ukuzizwa ubuhlungu)
• Ukuzizwa unesicanucanu noma ukuhlanza (`(Isicanucanu)`)
• Ukomela amanzi
• Ukuzwa ubuhlungu endaweni ethile (isib., ubuhlungu besisu, ikhanda elibuhlungu)
• Inhliziyo yakhoUkuzwa ukushaya, isigqi

Izinto ezinjengalezi yindlela imizimba yethu "ekhuluma" ngayo nathi.

Inqubo yokuxhumana phakathi kwezicubu iyenzeka kanjani?

Kulungile, manje ake sibone ukuthi lokhu `(Interoception)` kusebenza kanjani ngaphakathi emizimbeni yethu. Kunezinyathelo ezintathu eziyinhloko kulokhu, njengendaba. 1. Ukuzwa: Okokuqala, uba nomuzwa, okungukuthi, "uzizwa" okuthile. Cabanga, isisu sakho siyakhononda futhi. Uyazi ukuthi lokhu kwenzeka kanjani? Izinzwa ezikhethekile ezibizwa ngokuthi `(Interoceptor)` (Interoceptor)` (empeleni lezi yizingxenye ezincane zezinzwa ze `(Neuron / Nerve cell)`) ezithweni zangaphakathi zomzimba wakho ziyaqaphela isignali ehlobene nalo msindo wesisu. Bese, lo mlayezo uhamba ngenzwa ngesivinini esithile uye ebuchosheni bakho. Ukuze kube sobala, lo mlayezo ufika engxenyeni yobuchopho ebizwa ngokuthi `(Thalamus)` (Thalamus) . 2. Ukuhumusha: Okwesibili, ubuchopho bakho buyaqonda ukuthi uzizwe kanjani. Umlayezo oya ku `(Thalamus)` ube usuthunyelwa kwenye ingxenye ebaluleke kakhulu yobuchopho, `(Insula)` . Lo `(Insula)` yilokho "okuchaza" lowo myalezo oyinkimbinkimbi, okungukuthi, ukuwuchaza, bese uwuguqula ube ulimi olulula oluqondayo. Isibonelo, `(Insula)` yilokho okukutshela ukuthi isisu sakho siyakhononda, "Ngilambile ngempela, ngidinga ukudla." 3. Ukuhlanganisa: Isinyathelo sokugcina ukufunda lowo myalezo ngengqondo yakho bese unquma ukuthi uzokwenza okuthile ngakho noma cha. Uma uzizwa ulambile, uyahamba uyodla ukudla. Uma uzizwa womile, uphuza amanzi. Yilokho kuphela.

Kunezindlela eziningana ubuchopho bakho obungaqonda ngazo le mizwa oyizwayo:

* Kuhle: Lokhu kusho ukuthi akulona ingozi futhi kujwayelekile.

* Into engacacile kahle, ebangela ukudideka (Okungaqondakali): Okusho ukuthi, akucaci ukuthi kwenzekani, kungakhathaliseki ukuthi kuhle noma kubi.

* Into engaba yingozi noma eyingozi (Esongelayo): Lokho kusho ukuthi ingakubangela inkinga noma ubuhlungu.

Kubantu abanezimo ezithile zempilo yengqondo, njengezinkinga zokukhathazeka , ngisho noma kubonakala kungenangozi, imizwa evamile (njengenhliziyo egijimayo) ingachazwa njengeyingozi kakhulu. Lokhu kungaholela ekwesabeni nasekukhathazekeni okuqhubekayo, okungaholela kwezinye izimpawu kanye nokucindezeleka okwandisiwe. Ngakolunye uhlangothi, esimweni esifana nokucindezeleka, kungenzeka okuphambene nalokho. Okusho ukuthi, noma ngabe umuzwa uyingozi ngempela, njengobuhlungu bokulimala, kungaba nzima ukubona nokuqonda ngokucacile ukuqina kwawo .

Yiziphi izinhlobo eziyinhloko zokutholwa kwangaphakathi?

Uma sikhuluma ngekhono lethu "lokubona izinto ezingabonakali", singagxila ezicini ezimbili eziyinhloko. Lokhu kubhekisela ekhonweni lakho lokubona izimpawu ezivela emzimbeni wakho.

• Ukunaka: Ukuthi unaka kangaki izimpawu ezivela emzimbeni wakho. Abanye abantu bayashesha ukubona ngisho nezinguquko ezincane emizimbeni yabo.
• Ukunemba: Ukuqonda kahle kangakanani izimpawu ezivela emzimbeni wakho. Njengokukwazi ukubona ngokunembile ukuthi isisu sakho sibuhlungu ngoba ulambile noma ngabe kuyinto ehlukile.

Lawa makhono angahluka kakhulu kumuntu nomuntu. Abanye abantu bangase babe nomuzwa omkhulu kulezi zimpawu, kanti abanye bangase bangabi nomuzwa omkhulu kangako. Udokotela angasebenzisa izindlela ezahlukene ukukala umsebenzi wakho "wokubuka i-Interoception":

• Ukubuza imibuzo ngalokho okuzwayo. Isibonelo, "Uyakuzwa yini ukushaya kwenhliziyo yakho njengamanje?"
• Ukunikeza umsebenzi. Isibonelo, "Bala ukuthi inhliziyo yakho ishaya kangaki ngomzuzu owodwa" noma "Bona ukuthi inhliziyo yakho ishaya ngesikhathi yini ngesigqi sale ngoma."
• Ukwenza umsebenzi ngosizo lwedivayisi. Isibonelo, ukugqoka i -heart rate monitor nokuhlola ukuthi uzwa inhliziyo yakho ishaya kangaki ngomzuzu (lokhu kungasiza ukuqinisekisa ukunemba).

Yiziphi izici zokutholwa ngaphakathi kwe-interception?

Umzimba wakho uzama ukudlulisela lezi zimpawu zangaphakathi kuwe ngezimpawu ezithile. Nazi ezinye zezimpawu ezivamile ezihlobene ne-"Interoception":

• Abafundi abavulekile
• Ukuphefumula okusheshayo
• Ukushaya kwenhliziyo
• Ukuhlanza
• Ama-Goosebumps
• Ukujuluka

Nazi ezinye izimpawu ezivamile ezihlobene nokutholwa kwangaphakathi kwesisu:

• Ukungakhululeki kanye nobuhlungu ngemva kokulimala (isib., "Ubuhlungu obuvela endlebeni" - lokhu kubhekisela ebuhlungwini obubangelwa ukulimala kwezicubu)
• Umlomo owomile
• Ukuqina kwemisipha, ukuqina
• Isicanucanu
• Ubuhlungu besisu

Yiziphi izimpawu zokuphazamiseka kokubona ngaphakathi kwesisu?

Ungase uzizwe sengathi amakhono akho okuxhumana nabantu awasebenzi kahle ngendlela ongathanda ngayo, ikakhulukazi uma unalezi zimpawu ezivamile:

• Ubunzima bokwazi ukuthi isinyi sigcwele nini (okungukuthi, ukungazi ukuthi kufanele uchame nini ngqo)
• Ubunzima bokulawula imizwa (ukuthukuthela ngokushesha ngezinto ezincane, ukuzizwa udangele, noma ukungazizwa nhlobo imizwa)
• Ukucasuka kalula nokwesaba
• Ikhono elikhuphukile noma elinciphile lokubekezelela ubuhlungu (abanye abantu bezwa ukulimala okuncane njengokungathi kuyinto enkulu, kanti abanye bezwa ukulimala okukhulu njengokungathi akukukhulu kangako)
• Angizizwa ngilambile noma ngomile, noma ngingazizwa ngisuthi ngisho nangemva kokudla

Izimo zezokwelapha ezahlukahlukene zingathinta ukusebenza kwe-`(Interoception)`. Kwezinye izimo, amakhono e-`(Interoception)` angase angathuthuki ngokuphelele.

Yiziphi izimo ezithinta ukutholwa kwangaphakathi kwengane?

Izimo zezokwelapha ezilandelayo zingathinta ikhono lakho lokuqonda nokuphendula izimpawu ze-"Interoception":

• `(Izinkinga zokukhathazeka)` (Izimo ezihlobene nokukhathazeka)
• Isifo Sokungakwazi Ukunaka/Ukuphazamiseka Kokusebenza Kakhulu (ADHD)
• `(Isifo Sokuqaqamba Kwamalunga - ASD)` (Isifo Sokuqaqamba Kwamalunga)
• `(Ukungabi namuntu siqu-Ukuphazamiseka Kokungazazi)` (Isifo sokuzihlukanisa nawe kanye nendawo okuyo)
• `(Ukucindezeleka)` (Ukucindezeleka)
• `(Izinkinga zokudla)` (Izinkinga zokudla)
• `(Isifo sokwesaba)` (Isifo sokwesaba)` (Isifo sokwesaba)
• `(Isifo Sokucindezeleka Ngemva Kokuhlukumezeka - i-PTSD)` (Isifo Sokucindezeleka Ngemva Kokuhlukumezeka)
• `(Isifo se-Somatic symptom)` (Isifo se-Somatic symptom - ukuvela kwezimpawu zomzimba ngenxa yezimbangela zengqondo)
• `(Inkinga yokusebenzisa izidakamizwa)` (Izinkinga ezihlobene nokusebenzisa izidakamizwa)

Kulezi zimo, kungaba nzima ukuqonda kahle izimpawu umzimba wakho okunikeza zona, okwenza kube nzima ukwenza eminye imisebenzi yansuku zonke.

Ubudlelwano phakathi (kwe-Interoception) kanye (ne-Neurodivergence)

Manje ake sibheke ubudlelwano phakathi kwe-`(Interoception)` kanye ne -`(Neurodivergence)` . `(Neurodivergence)`, kafushane, indlela ubuchopho babanye abantu obusebenza ngayo, indlela abacubungula ngayo ulwazi, ihluke kancane endleleni ebesingayilindela ngayo ngokuvamile, iningi labantu. Lesi akusona isifo, kodwa manje sibhekwa njengokwehlukahluka kobuchopho. Ngakho-ke, uma kunezimo ezinjalo ze-`(Neurodivergence)`, ikhono lokubona izimpawu zangaphakathi zomzimba, okungukuthi, `(Interoception),` lingase libe bukhali kakhulu, noma lingase lingasebenzi kahle njengoba kulindelekile. Ake sithathe izimo ezimbili ze-`(Neurodivergence)` njengezibonelo bese sibona ukuthi zithinta kanjani i-`(Interoception):

• `(I-Autism)` (I-Autism):Abanye abantu abane-autism bangase babe nokuncipha kokuqonda (ikhono lokubona ngokunembile imizwa kanye nemizwa engokomzimba). Isibonelo, bangase babe nobunzima bokulawula noma ukuveza imizwa yabo. Bangase babe nobunzima bokubona izidingo zomzimba, njengendlala nokoma.
• I-ADHD: Abanye abantu abane-ADHD bangase babe nokunaka okunamandla kokuqonda (ikhono lokunaka izimpawu ezivela emzimbeni), kodwa bangase babe nobunzima bokwenza lokho. Isibonelo, bangase bazizwe bomile kodwa babe nobunzima bokunquma ukuthi bazophuza ini noma ukuthi bazophuza kanjani.

Ungakuthuthukisa kanjani ukuhlangana kwamehlo?

Kulungile, manje cishe uyazibuza ukuthi leli khono "lokubuka imizimba yethu", okungukuthi, ikhono lokulalela imizimba yethu, lingathuthukiswa yini. Yebo lingathuthukiswa! Kuyinto engathuthukiswa ngokuzijwayeza. Ungazama lezi zinto:

• Ukuzivocavoca kokuphefumula okujulile: Cabanga ngezinto ezifana nokuthi "ukuphefumula nge-diaphragmatic" noma "ukuphefumula ngebhokisi" . Lokhu kukusiza ukuthi ugxile ekuphefumuleni kwakho kanye nemizwa emzimbeni wakho.
• Ukuzijwayeza ukuqaphela: ``Ukuqaphela`` kusho ukunaka nje okwenzekayo esikhathini sakho samanje - imicabango yakho, imizwa yakho, imizwa yomzimba wakho - ngaphandle kokwahlulela. Lokhu kwandisa ukuzwela kulokho okwenzekayo emzimbeni wakho.
• Ukuzijwayeza i-yoga: Uma uzijwayeza i-yoga, uthuthukisa ukuqonda okungcono kanye nokuxhumana nemizwa yomzimba wakho njengoba ubamba ukuma okuhlukile futhi ulawula ukuphefumula kwakho.
• Ukuzindla: Ukuzindla kungenye indlela enhle yokuxhumanisa umzimba nengqondo futhi kukusize ubone imizwa yangaphakathi.
• Ukwelashwa Kokuziphatha Kokuqonda (i-CBT): I-CBT iyindlela yokwelapha ephumelela kakhulu enganikezwa uchwepheshe, njengodokotela wezifo zengqondo noma umeluleki. Ikusiza ukuthi uqonde ubudlelwano phakathi kwemicabango yakho, imizwa, kanye nokuziphatha kwakho futhi ikusize ukuthi uyilawule kangcono. Ingasiza futhi kubantu abanezinkinga zokungena ngaphakathi kwemizwa.

Umeluleki wezempilo yengqondo noma udokotela wakho angakhuluma nawe futhi akusize unqume ukuthi yiziphi izindlela ezikulungele ukufeza imigomo yakho. Lezi zindlela azifani kuwo wonke umuntu futhi zingahluka kuye ngesimo sakho nezidingo zakho. Isibonelo, kwezinye izimo, amasu okuvuselela kagesi njenge- "Vagus nerve stimulation" angavuselela izingxenye ezithile zobuchopho bakho, okwenza kube lula ukuxhumana phakathi komzimba wakho nobuchopho bakho.

Okokugcina, okufanele ukukhumbule (Umyalezo Wokuya Ekhaya)

Ngakho-ke, i-`(Interoception)` ebesikhuluma ngayo kakhulu namuhla, kafushane nje, iyindlela "yokukhuluma" nawe ungaphakathi emzimbeni wakho. Leli yikhono elibaluleke kakhulu. Mhlawumbe awukacabangi kakhulu ngomsindo wokushaya kwenhliziyo yakho noma isigqi sokuphefumula kwakho uze ufunde lesi sihloko. Noma, uma ucabanga ngokuthi uzodlani ngesikhathi sakusihlwa, kungenzeka ukuthi uzizwe isisu sakho sibhonga ngoba ulambile. Lezi zonke izibonelo ezincane ze-`(Interoception)` ezisebenza ngaphakathi emizimbeni yethu. Kodwa-ke, njengoba sesixoxile, ngenxa yezimo ezithile zezokwelapha noma ezinye izizathu, ungase ungakwazi ukusebenzisa leli khono le-`(Interoception)` kahle futhi uqonde izimpawu umzimba wakho okunika zona. Uma nawe ufuna ukuthuthukisa amakhono akho e-`(Interoception), okungukuthi, uma ufuna ukufunda ukulalela umzimba wakho kangcono, ungesabi ukukhuluma nodokotela noma umeluleki wezempilo yengqondo ngakho.

Uma ufunda amasu amasha, uma uzama ukuthuthukisa la makhono, yiba nesineke nawe. Lokhu kuyinto okudingeka ifundwe, akwenzeki nje kuwo wonke umuntu. Kuthatha isikhathi, kudinga ukuzijwayeza. Ngakho-ke, zama kancane kancane. Uma uqala ukulalela lokho umzimba wakho okutshela kona, uzomangala!

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Ukuqondana , imizwa yomzimba, izimpawu zangaphakathi, ukuqashelwa kwemizwelo, impilo yengqondo, ukuziqaphela, ukusebenza kobuchopho