Kua hoha koe ki ngā whakaaro kino me ngā wehi e puta ake ana ki tō hinengaro i ētahi rā? Kei te whakaaro koe i ngā mea pēnei i te, "Kāore au i te pai," te "Kāore e taea e au tēnei?" Inaa, he whakaaro pēnei kei a tātou katoa. He mea noa iho. Engari me pēhea mēnā ka tīmata ēnei whakaaro ki te whakahaere i ō tātou oranga? Koinā te wā e hiahia ana tātou ki te āwhina. I tēnei rā ka kōrero tātou mō tētahi momo whakaora hinengaro ka tino āwhina i ngā wā pēnei.
He aha tēnei ACT?
Ko te kupu ACT he whakarāpopototanga mō te Acceptance and Commitment Therapy . He momo whakaora hinengaro tēnei. Ki te whakarāpopoto, ko te ako ki te whakaae me te mutu te whawhai ki ō whakaaro me ō kare ā-roto kino. Kātahi, kaua e tukua kia whakahaere i a koe, ka arotahi koe ki te mahi i ngā mea e tino nui ana ki a koe (ō uara) .
Whakaarohia he whakaaturanga tāu hei mahi i te tari. He mea noa te whakaaro, "Āe, kei te mataku ahau, kei hinga ahau i tēnei." Mā te tikanga ACT koe e ako ki te whakaae ki tēnei whakaaro kaua ki te whawhai. Ka ako koe ki te whakaaro, "Āe, kei te mataku ahau, he mea noa tēnā. Engari ka whakaharatau ahau, ka hanga i taku māia i mua i te whakaaturanga."
Mā tēnei tikanga, ka ako tātou ko ō tātou kare ā-roto he wāhanga o tātou hei tangata. Engari ko te whawhai ki aua kare ā-roto, ka ako tātou ki te noho tahi me aua kare ā-roto.
He aha ngā āhuatanga ka āwhinahia e tēnei maimoatanga?
Ka taea e te rongoā ACT te āwhina i te whakaora i ngā momo raruraru hauora hinengaro, tae atu ki:
- Waranga
- Te mate whakamahi waipiro
- Ngā mate manukanuka
- Te pouri
- Ngā mate kai
- Ngā whakaaro me ngā mahi kāore e hiahiatia (Te mate āwangawanga-āwangawanga - OCD)
- Te mate ahotea muri-whara (PTSD)
- Te mate manukanuka pāpori
- ahotea
Hei tāpiritanga, he tino āwhina tēnei tikanga maimoatanga mō te tangata e ora ana me te mate pūmau pēnei i te mate pukupuku, ā, nō reira e anga atu ana ki ngā wero o te ao.
Engari kia maumahara, ehara tēnei maimoatanga i te rongoā tuatahi mō ēnei āhuatanga. He maha ngā wā ka whakamahia hei rongoā tāpiri, hei rongoā tuarua rānei , me ētahi atu rongoā ka tohua pea e tō tākuta.
Ngā taahiraa matua e 6 o te rongoā ACT
E ono ngā tukanga matua o te whakaora ACT. Ko te tukanga he whakaharatau i ēnei takitahi, me te whakauru atu ki roto i tō oranga. He rite ki te juggling. Tuatahi, ka whakaharatau koe ki te pupuri i tētahi pōro. Kia taunga koe ki tēnei, ka tāpirihia e koe tētahi atu. I roto i te wā, ka taea e koe te whakahaere i ngā pōro e ono i te wā kotahi. Kia tirohia tātou he aha ēnei kaupae e ono.
| Tukanga Matua | Kia mārama tātou (He Whakamārama Māmā) |
|---|---|
| 1. Te Whakaae | Te whakaae kei a koe ngā whakaaro me ngā kare ā-roto o ia momo, ahakoa pai, ahakoa kino, ahakoa noa. Te tuku i aua kare ā-roto kia puta mai me te kore e whawhai. |
| 2. Te Whakakorenga Hinengaro | Kia mārama ko ngā whakaaro kino he 'whakaaro' noa iho, ehara i te 'mooni'. Ina puta mai he whakaaro, whakaharatau ki te titiro atu ki taua whakaaro me te mea, "Kei roto i ahau tēnei whakaaro." |
| 3. Te noho i tēnei wā (Te noho i nāianei) | Te arotahi ki ngā mea e tupu ana i tēnei wā tonu, me te kore e manukanuka ki ngā mea mehemea. Te whakamahi i te aroātahi. |
| 4. He nui ake koe i ō whakaaro (Whaiaro-i-te-Horopaki) | Kia mārama koe ehara koe i te tangata noa iho i hangaia mai i ō wheako, whakaaro, kare ā-roto rānei. He tangata koe e pāngia ana, e mātakitaki ana hoki i ēnei mea katoa. |
| 5. Te Tāutu i ngā Uara | He aha te mea tino nui ki a koe i te ao? (hei tauira, te atawhai, te noho hei hoa pai, te auaha). Te tautuhi i ō ake uara, me te kore e whai mana o ētahi atu. |
| 6. Mahi Whakapūmau | Whakatakotoria ngā whāinga hei whakarerekē i tō ao, kia rite ki ngā uara kua tautuhia e koe, ā, me mahi ki te whakatutuki i aua whāinga. Ahakoa kei te mataku koe, kei te pouri rānei, me anga whakamua mō aua uara. |
He aha ngā painga o tēnei maimoatanga?
Ko te painga matua o te rongoā ACT ko te whakawhanaketanga o te ngāwari hinengaro . Arā, ko te kaha ki te noho me ō kare ā-roto, me te rite ki ō uara, kaua e tukua kia whakahaere i tō oranga.
Ko ētahi atu painga ko:
- He hinengaro mārama
- He whakaiti i ngā tohu o te pouri, te manukanuka, me te ahotea
- Te hiahia ki te whakatakoto whāinga i roto i te ao, me te mahi ki te whakatutuki i aua whāinga
- Te whakapai ake i te kounga o te oranga me te kaha ki te mahi i ngā mahi o ia rā
He tūponotanga kei roto i tēnei maimoatanga?
Pērā i ngā maimoatanga hinengaro katoa, ka tonoa koe kia whakaputa mai i ngā whakaaro me ngā kare ā-roto kāore pea koe e hiahia ki te aro atu, ka meinga pea koe kia kore e pai, kia ngenge, kia pouri rānei i ētahi wā. He mea noa tēnei.
Mō ētahi āhuatanga hauora hinengaro, tera pea ka puta he whakaaro whakamomori. Mena kei a koe ēnei whakaaro i te wā e rongoatia ana, he mea tino nui kia kōrero koe ki tō kaiwhakaora hinengaro, ki tō tākuta rānei. I roto i tētahi āhuatanga uaua pēnei, haere tonu ki te rūma ohorere o te hōhipera tata (ETU) ki te kōrero rānei ki tētahi e whakawhirinaki ana koe. Kia maumahara, ehara i te mea ko koe anake i tēnei haerenga.
Kia pēhea te roa e hiahiatia ai tēnei maimoatanga?
Kāore he wā tika mō tēnei, nā te mea he rerekē i ia tangata, i ia tangata. Ka hoatu e tō kaiwhakaora hinengaro he whakaaro whānui mō tēnei i tō wā tuatahi. I te nuinga o te wā, me hui tahi kōrua kotahi i te wiki, mō ētahi wiki, mō ētahi marama rānei.
Ko te mea nui ko ngā hua ka puta mai i tēnei ka ahu mai i te kaha o tō mahi. Ehara tēnei i te mahi makutu. He rite ki te whakaharatau i tētahi hākinakina. Kāore e taea e koe te toa i tētahi kēmu me te kore e whakaharatau. Me whakaharatau anō hoki koe i ēnei mea ka akohia e koe i te kāinga. Ko reira anake ka noho ai ēnei tikanga hei wāhanga o tō oranga.
Karere Tangohia ki te Kāinga
- He rongoā whakaora a ACT e ako ana i a koe ki te mutu te whawhai ki ngā whakaaro me ngā kare ā-roto kino, kia whakaaetia aua whakaaro, kia ora ai i runga i ō uara.
- He tukanga tēnei e hiahia ana ki te whakangungu, ā, e ono ngā kaupae matua kei roto.
- Ehara tēnei i te mea ka puta ngā hua i roto i te pō kotahi. He mea nui tō whakapau kaha me tō mahi kia angitu ai.
- He mea noa te ngenge o te hinengaro me te kore whakamarie i te wā e rongoatia ana. Engari ehara i te mea ko koe anake. Kōrerohia tonutia tēnei ki tō kaiwhakaora hinengaro, ki tō tākuta rānei.
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