He rerekē ngā whakaaro e puta mai ana, e puta mai ana i roto i ō tātou hinengaro, kāore? I ētahi wā ka mau tonu tātou ki ngā whakaaro kino me ngā kare ā-roto pouri mō te wā roa. Ko ngā mea pēnei i te "He aha tēnei e pā ana ki ahau?" me te "He tino rahua ahau" ka whakapouri i a tātou. Nō reira, i tēnei rā kei te kōrero tātou mō tētahi tikanga whakaora hinengaro whakamiharo e āwhina ana i a tātou ki te neke whakamua me ngā uara o te ao, me te kore e oma atu i ēnei whakaaro.
He kupu ngāwari noa iho, he aha tēnei ACT?
Ko te Whakaora Whakaae me te Whakapau Kaha (ACT) he tikanga whakaora hinengaro e āwhina ana i a koe ki te whakaae ki ō whakaaro me ō kare ā-roto e pāngia ana e te ahotea, kaua ki te whawhai ki aua whakaaro, ā, i te wa ano, ka āwhina i a koe ki te ora i te oranga whai tikanga, whai hua hoki.
E arotahi ana tēnei ki ngā mea matua e rua:
1. Te Whakaae: Te whakaae ko ō whakaaro me ō kare ā-roto he urupare noa iho o tō hinengaro ki ētahi āhuatanga.
2. Te Whakapūmau: Te whakapau kaha ki te mahi i ngā huringa e tika ana i roto i tō koiora kia rite ki ō uara.
Whakaarohia he whakaaturanga nui tāu hei tuku ki te tari. Tērā pea ka whakaaro koe, "Āe, kei te mataku rawa ahau, kei hinga ahau i tēnei." He mea noa te mataku me te manukanuka i ngā wā pēnei. Mā te ACT, ka ako koe ki te titiro ki tēnei whakaaro i tētahi atu huarahi. Ka taea e koe te whakaaro, "Kei te mataku ahau, engari he mea noa tēnā. Kua roa ahau e whakaharatau ana i mua i te whakaaturanga, ā, ka anga atu ahau ki a ia me te māia."
I roto i tēnei whakaora hinengaro, ka ako koe he wāhanga noa ō kare ā-roto o te tangata. Ka ako koe ki te whakaaro i ngā huarahi hei āwhina i a koe ki te whakatutuki i ō ake whāinga whaiaro.
He aha ngā āhuatanga ka āwhinahia e tēnei maimoatanga?
Ka taea e te rongoā ACT te āwhina i a koe ki te whakahaere i ngā āhuatanga hauora hinengaro e whai ake nei:
- Waranga
- Ngā mate whakamahi waipiro
- Ngā mate manukanuka
- Te pouri
- Ngā mate kai
- Mate pōrearea-ātete (OCD)
- Te mate ahotea muri-whara (PTSD)
- Te mate manukanuka pāpori
- ahotea
- Ngā mate whakamahi matū
Hei tāpiritanga, ka taea e tēnei tikanga maimoatanga te āwhina i te tangata e ora ana me te mate roa, te mate uaua rānei, pērā i te mate pukupuku, kia aro atu ki ngā pānga o tēnei ki tōna oranga o ia rā me tōna heke mai.
He mea nui, ehara i te mea ko te ACT te rongoā tuatahi mō ēnei mate. He maha ngā wā ka whakamahia hei tāpiri atu ki ētahi atu maimoatanga (pēnei i te rongoā) e taunakitia ana e tō tākuta, hei rongoā tuarua rānei.
Mā wai tēnei maimoatanga e tino pai?
Ka taea e te katoa te whai wāhi ki te whakaora ACT, engari kua whakaatuhia e ngā rangahau he tino whai hua mō ngā tamariki nohinohi me ngā pakeke . Nā te mea me whakamahi koe i te 'whakaaro whānui'. Ko te tikanga o tēnei ko te kaha ki te mārama ki ngā ariā me ngā whakaaro kāore e kitea, e taea te pa atu rānei. He uaua pea tēnei ki ngā tamariki nohinohi te mārama.
He aha ngā mea ka tupu i te wā o te wā whakaora?
I tō wā tuatahi, ka tūtaki koe ki tētahi kaiwhakaora hinengaro. Hei tauira, he tohunga hinengaro pea tēnei. I reira, ka pātai atu ia ki a koe mō wai koe, me ō whāinga. Ka whakamārama atu hoki ia i ngā mea ka taea e koe te tumanako mai i te whakaora hinengaro, te roa o ngā wā, me ngā mea ka mahia i ia wā.
I te tīmatanga, ka whiwhi koe i te nui o ngā mōhiotanga, ā, tera pea ka ahua taumaha rawa. Heoi, i te tīmatanga o ia wāhanga, ka maumaharatia koe ki ngā mea i kōrerohia i te wiki kua hipa, kia kore ai e warewaretia. Ka whai wāhi hoki koe ki te pātai i ngā wā katoa.
Ko te kaupapa matua o te whakaora ACT ko te ako i ngā mea e pā ana ki a koe anō me ō uara o te ao. Nō reira, ka whakangungua koe ki ngā momo mahi me ngā tikanga.
- Whakatakotoria ō ake whāinga whaiaro, ā, kia tutuki i a koe aua whāinga.
- Kia aro nui ake ki te āhua o nāianei.
- Tautuhia ō uara i roto i te ao.
- Tūhurahia ō whakaaro me ō kare ā-roto.
- Hurihia tō whanonga ina hiahiatia.
He aha ngā tukanga matua e 6 o te rongoā ACT?
E ono ngā tukanga matua o te whakaora ACT. Me whakauru ēnei ki roto i ia mahi whakakori tinana e mahia ana e koe. He rite ki te kēmu hopu-me-whiu. Ka taea e koe te tīmata me te pōro kotahi. Kia taunga koe ki tēnei, ka taea e koe te tāpiri i tētahi atu. I roto i te wā, ka taea e koe te hopu i ngā pōro e ono i te wā kotahi. Ahakoa ka taka te pōro ki te whenua, ahakoa ka roa te wā ki te tāpiri i tētahi atu pōro. Mā tō kaiwhakaora koe e āwhina.
| Tukanga Matua | Hei whakarāpopototanga... |
|---|---|
| 1. Te Whakaae | Te whakaae kia puta ake ngā whakaaro me ngā kare ā-roto, ahakoa pai, ahakoa kino, ahakoa i waenganui, i roto i tō hinengaro. Tukua kia rere ki roto i tō hinengaro me te kore e whawhai ki a rātou. |
| 2. Te Whakakorenga Hinengaro | 'Te wetewete' i a koe anō i ō whakaaro me ō whakapono kino. Arā, te kite i tētahi whakaaro e puta ake ana ki te hinengaro he mea e haere noa mai ana, e haere atu ana, ehara i te mea tūturu e whakahaere ana i ō whanonga. |
| 3. Te Noho Ātea | Te arotahi i tō aro ki ō kare ā-roto o nāianei. Te whakaiti i ō whakaaro ki "he aha ka tupu ā muri ake nei?" me te ngana ki te kite i ngā mea e tupu ana i tō taha. |
| 4. Whaiaro-i-te-Horopaki | Kaua e titiro ki a koe anō hei tangata kua hangaia e ō wheako, whakaaro, kare ā-roto rānei anake, engari hei tangata nui ake, hei tangata whānui ake, kua pā ki a ia ngā mea katoa. |
| 5. Ngā Uara | Ko ngā paerewa e hiahia ana koe kia ora ai, arā, ko koe anō hei whakatau i ngā mea tino nui o te ao māu. Ehara ēnei i te mea nā te awe o ētahi atu, engari nāu ake. |
| 6. Mahi Whakapūmau | Te hanga i ngā huringa hei āwhina i a koe ki te whakatutuki i ō whāinga. Me hangai ēnei whāinga ki ō uara. |
Ina huihuia ēnei tukanga e ono, ka taea e koe te whakatutuki i tētahi āhua e kiia nei ko te 'ngāwari hinengaro.' Arā, ko tō whanonga e whakahaeretia ana e ō kare ā-roto, engari e ō uara.
He aha ngā painga o te rongoā ACT?
Ko te painga nui o tēnei, e ai ki tā mātou i kōrero ai i mua,Te whakawhanake i te 'ngāwari hinengaro'. Arā, ka taea e koe te mārama ki te pānga o ō kare ā-roto ki tō oranga, engari kāore koe e mau ki roto i aua kare ā-roto. Ka ako koe ki te whakaae ki ngā mea ka taea e koe te whakahaere me te noho i runga i ō uara.
Ko ētahi atu painga pea ko:
- Te mārama o te hinengaro.
- Te whakaiti i ngā tohu pēnei i te pouri, te manukanuka, me te ahotea.
- He ngākau nui ki te whakatakoto i ō ake whāinga me te mahi ki te whakatutuki i aua whāinga.
- Te whakapai ake i te kounga o te oranga me te mahi.
He tūponotanga kei roto i tēnei maimoatanga?
Ina whai wāhi koe ki tētahi mahi hinengaro, me tuku e koe ō whakaaro hōhonu. He wheako uaua, he wheako whakamā hoki tēnei. Nā te mea me aro atu koe ki ō whakaaro me ō kare ā-roto, he mea noa te ngenge me te taumaha i ētahi wā.
Waihoki, ina pāngia koe e tētahi mate hinengaro huna, tera pea ka puta he whakaaro whakamomori. Ka taea e tō kaiwhakaora hinengaro te āwhina i a koe ki te whakatau i ēnei whakaaro.
I roto i tētahi āhuatanga ohorere, arā, ki te mea kei roto koe i tētahi āhuatanga e tino pāngia ana koe e te mate, waea atu ki tō tākuta tonu, haere rānei ki te Tari Ohorere (ETU) o te hōhipera tata. Kia maumahara, ehara i te mea ko koe anake.
Kia pēhea te roa o taku tango i tēnei maimoatanga?
Nā te mea he rerekē ngā whāinga me ngā take e rapu ai te tangata i te maimoatanga, kāore e taea te hoatu i tētahi wā motuhake e tika ana mō te katoa. I tō wā tuatahi, ka hoatu e tō kaiwhakaora he whakaaro whānui ki a koe. I te nuinga o te wā, ka tūtaki kōrua kotahi i te wiki mō ētahi wiki.
Ko te mea nui ko te whiwhi hua i runga i te kaha i whakapaua e koe. Ehara i te mea ngāwari te rongoā, ā, kāore e puta ngā hua i te pō kotahi. He rite ki te whakaharatau i tētahi hākinakina - kāore e taea e koe te toa i tētahi whakataetae me te kore e whakaharatau. Hei whakatutuki i ō whāinga whaiaro, me mahi kaha koe, me whakangungu hoki i tō roro ki ngā huarahi hou.
Ki te mea kei te raru koe i tēnei āhuatanga, ā, kāore e taea e koe te whakatutuki i ō whāinga, kōrerotia mā te mahorahora ki tō kaiwhakaora hinengaro. Ka taea e rātou te āwhina i a koe kia hoki ki te huarahi tika, te whakamātau rānei i ngā huarahi hou e pai ake ai te hangai ki ō uara.
Karere Tangohia ki te Kāinga
- Ko te whāinga o te rongoā ACT ehara i te whakakore i ngā whakaaro me ngā kare ā-roto kino, engari ko te whakarerekē i tō whanaungatanga ki aua whakaaro.
- Mā tēnei whakaora koe e āwhina ki te ora i tōu ao i runga i ōu uara, kaua i te whai i ō kare ā-roto.
- He tukanga tēnei e hiahia ana ki te wā me te whakaharatau, nō reira he mea noa te tūtaki ki ngā wero i te ara.
- Me mahi tahi tonu me tō kaiwhakaora hinengaro. Kaua e wehi ki te kōrero tuwhera mō ō whakaaro me ō kare ā-roto.
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