Ua luhi anei ʻoe i nā manaʻo maikaʻi ʻole a me nā makaʻu e hiki mai ana i kou manaʻo i kekahi mau lā? Ke ʻike nei ʻoe iā ʻoe iho e noʻonoʻo ana i nā mea e like me, "ʻAʻole au i maikaʻi," a i ʻole "ʻAʻole hiki iaʻu ke hana i kēia?" ʻOiaʻiʻo, loaʻa iā kākou āpau kēia mau manaʻo. He mea maʻamau loa ia. Akā pehea inā hoʻomaka kēia mau manaʻo e kāohi i ko kākou ola? ʻO ia ka manawa e pono ai ke kōkua. I kēia lā e kamaʻilio mākou e pili ana i kahi ʻano psychotherapy hiki ke kōkua nui i nā manawa e like me kēia.
He aha kēia AKĀ?
ʻO ACT ka pōkole no ka Acceptance and Commitment Therapy . He ʻano psychotherapy ia. I ka ʻōlelo maʻalahi, pili kēia therapy i ke aʻo ʻana e ʻae a hoʻōki i ka hakakā ʻana i kou mau manaʻo a me kou mau manaʻo maikaʻi ʻole. A laila, ma kahi o ka ʻae ʻana iā lākou e kāohi iā ʻoe, e kālele ʻoe i ka hana ʻana i nā mea nui maoli iā ʻoe (kou mau waiwai) .
E noʻonoʻo he hōʻike kāu e hana ai ma ke keʻena. He mea maʻamau ka noʻonoʻo ʻana, "Auē, makaʻu wau, e hāʻule wau i kēia." Ke aʻo aku nei ke ʻano ACT iā ʻoe e ʻae i kēia manaʻo ma mua o ka hakakā ʻana. Ke aʻo aku nei ia iā ʻoe e noʻonoʻo, "ʻAe, makaʻu wau, he mea maʻamau kēlā. Akā e hoʻomaʻamaʻa wau a kūkulu i koʻu hilinaʻi ma mua o ka hōʻike."
Ma kēia ʻano hana, ʻike mākou he ʻāpana ko mākou mau manaʻo o ko mākou ʻano kanaka. Ma kahi o ka hakakā ʻana i kēlā mau manaʻo, aʻo mākou e noho pū me lākou.
He aha nā kūlana e kōkua ai kēia lāʻau lapaʻau?
Hiki i ka ACT therapy ke kōkua i ka hāʻawi ʻana i ka hōʻoluʻolu no nā pilikia olakino like ʻole, e like me:
- ʻAʻai ʻona
- Ka maʻi hoʻohana ʻona
- Nā maʻi hopohopo
- Kaumaha
- Nā maʻi ʻai
- Nā manaʻo a me nā hana i makemake ʻole ʻia (Obsessive-compulsive disorder - OCD)
- Ka maʻi hoʻoluhi ma hope o ka trauma (PTSD)
- Ka maʻi hopohopo pili kanaka
- Ke kaumaha
Eia kekahi, he kōkua nui kēia ʻano lapaʻau no kekahi e noho nei me kahi maʻi mau loa e like me ke kanesa, a no laila e kū nei i nā pilikia e hele mai me ke ola.
Akā e hoʻomanaʻo, ʻaʻole kēia lāʻau lapaʻau ka lālani mua o ka lāʻau lapaʻau no kēia mau kūlana. Hoʻohana pinepine ʻia ia ma ke ʻano he lāʻau lapaʻau adjunct a i ʻole ka lālani lua , me nā lāʻau lapaʻau ʻē aʻe a kāu kauka e kuhikuhi ai.
ʻO nā ʻanuʻu nui 6 o ka ACT therapy
Hoʻokumu ʻia ka lāʻau lapaʻau ACT ma nā kaʻina hana koʻikoʻi ʻeono. Pili ke kaʻina hana i ka hoʻomaʻamaʻa ʻana i kēia mau mea pākahi a hoʻohui iā lākou i kou ola. Ua like ia me ka juggling. ʻO ka mea mua, hoʻomaʻamaʻa ʻoe i ka paʻa ʻana i hoʻokahi pōpō. Ke maʻa ʻoe iā ia, hoʻohui ʻoe i kekahi. I ka hala ʻana o ka manawa, hiki iā ʻoe ke hoʻomalu i nā pōpō 6 a pau i ka manawa hoʻokahi. E nānā kākou i kēia mau ʻanuʻu 6.
| Kaʻina Hana Koʻikoʻi | E hoʻomaopopo maʻalahi kākou (Wehewehe Maʻalahi) |
|---|---|
| 1. ʻAe ʻia | Ke ʻae nei e loaʻa iā ʻoe nā manaʻo a me nā manaʻo o kēlā me kēia ʻano, maikaʻi, maikaʻi ʻole, a maʻamau paha. Ke ʻae nei iā lākou e hele mai me ka ʻole o ka hakakā ʻana iā lākou. |
| 2. Hoʻopau ʻana i ka noʻonoʻo | E hoʻomaopopo he "manaʻo" wale nō nā manaʻo maikaʻi ʻole, ʻaʻole "ʻoiaʻiʻo". Ke hiki mai kahi manaʻo, e hoʻomaʻamaʻa i ka nānā ʻana iā ia me he mea lā he malihini, me ka ʻōlelo ʻana, "Ke loaʻa nei iaʻu kēia manaʻo." |
| 3. Ke ola nei i kēia manawa (Ke ola nei) | Ke kālele nei i nā mea e hana nei i kēia manawa, me ka hopohopo ʻole no ke aha inā. Ke hoʻomaʻamaʻa nei i ka noʻonoʻo pono. |
| 4. ʻOi aku kou nui ma mua o kou mau manaʻo (Self-as-Context) | Ke hoʻomaopopo nei ʻaʻole ʻoe he kanaka wale nō i hana ʻia me kou mau ʻike, manaʻo, a i ʻole manaʻo. He kanaka ʻoe e ʻike a nānā i kēia mau mea a pau. |
| 5. Ke ʻIke ʻana i nā Waiwai | He aha ka mea nui maoli iā ʻoe i ke ola? (e.g., ke ʻano lokomaikaʻi, ke ʻano hoaaloha maikaʻi, ke ʻano hana noʻeau). Ke ʻike nei i kāu mau pono ponoʻī, me ka ʻole o ka mana o haʻi. |
| 6. Hana i hoʻopaʻa ʻia | E hoʻonohonoho i nā pahuhopu e hoʻololi ai i kou ola, e like me nā waiwai āu i ʻike ai, a e hana e hoʻokō iā lākou. ʻOiai inā makaʻu a kaumaha paha ʻoe, e neʻe i mua no kēlā mau waiwai. |
He aha nā pōmaikaʻi o kēia lāʻau lapaʻau?
ʻO ka pōmaikaʻi nui o ka ACT therapy ka hoʻomohala ʻana o ka noʻonoʻo maʻalahi . ʻO ia hoʻi, ka hiki ke ola me kou mau manaʻo a e like me kou mau pono, ma mua o ka ʻae ʻana iā lākou e kāohi i kou ola.
ʻO nā pono ʻē aʻe:
- Loaʻa ka noʻonoʻo maopopo
- Hoʻemi ʻia nā hōʻailona o ke kaumaha, ka hopohopo, a me ke kaumaha
- Loaʻa ka makemake e hoʻonohonoho i nā pahuhopu i ke ola a hana e hoʻokō iā lākou
- Hoʻomaikaʻi ʻia ke ʻano o ke ola a me ka hiki ke hana i nā hana o kēlā me kēia lā
Aia kekahi mau pilikia i kēia lāʻau lapaʻau?
E like me nā lāʻau lapaʻau psychotherapy āpau, e noi ʻia ʻoe e lawe mai i nā manaʻo a me nā manaʻo āu e makemake ʻole ai e kū i mua, hiki iā ia ke hoʻoluhi iā ʻoe, luhi, a kaumaha paha i kekahi manawa. He mea maʻamau loa kēia.
Me kekahi mau kūlana olakino noʻonoʻo, hiki ke loaʻa ka pilikia o nā manaʻo pepehi kanaka. Inā loaʻa iā ʻoe kēia mau manaʻo i ka wā o ka mālama ʻana, he mea nui loa ia e haʻi aku i kāu mea hoʻoponopono a kauka paha. I loko o ia kūlana paʻakikī, e hele koke i ka lumi pilikia haukapila kokoke loa (ETU) a i ʻole e kamaʻilio me kahi āu e hilinaʻi ai. E hoʻomanaʻo, ʻaʻole ʻoe hoʻokahi i kēia huakaʻi.
Pehea ka lōʻihi e pono ai kēia lāʻau lapaʻau?
ʻAʻohe manawa kikoʻī no kēia, no ka mea, ʻokoʻa ia mai kēlā kanaka a kēia kanaka. E hāʻawi kāu mea lapaʻau iā ʻoe i kahi manaʻo maʻamau o kēia i kāu hālāwai mua. ʻO ka maʻamau, pono paha ʻoe e hālāwai i hoʻokahi manawa i ka pule, no kekahi mau pule, a i ʻole no kekahi mau mahina.
ʻO ka mea nui loa, ʻo nā hopena āu e loaʻa ai mai kēia mea e pili ana i ka hoʻoikaika āu i hoʻokomo ai. ʻAʻole kēia he hana kilokilo. Ua like ia me ka hoʻomaʻamaʻa ʻana i kahi haʻuki. ʻAʻole hiki iā ʻoe ke lanakila i kahi pāʻani me ka hoʻomaʻamaʻa ʻole. Pono ʻoe e hoʻomaʻamaʻa i kēia mau mea āu e aʻo ai ma ka home. A laila wale nō e lilo ai kēia mau ʻano hana i ʻāpana o kou ola.
Leka Lawe-Home
- He lāʻau lapaʻau ʻo ACT e aʻo iā ʻoe e ho'ōki i ka hakakā ʻana i nā manaʻo a me nā manaʻo maikaʻi ʻole, e ʻae iā lākou, a ola e like me kāu mau waiwai.
- He hana kēia e pono ai ke aʻo ʻana a pili i 6 mau ʻanuʻu nui.
- ʻAʻole kēia he mea e hāʻawi iā ʻoe i nā hopena i ka pō hoʻokahi. He mea nui kou hoʻolaʻa a me kāu hoʻomaʻamaʻa ʻana no ka holomua.
- He mea maʻamau ka manaʻo ua luhi ka naʻau a ʻoluʻolu ʻole i ka wā o ka mālama ʻana. Akā, ʻaʻole ʻoe hoʻokahi. E kamaʻilio ākea mau e pili ana i ia mea me kāu mea hoʻoponopono a kauka paha.
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