Ina noho koe me te ADHD ( Attention-Deficit/Hyperactivity Disorder ), tera pea e mōhio ana koe ki te uaua o te pupuri i tō hinengaro kia arotahi. Ka tīmata koe ki tētahi mahi, kātahi ka mahi anō. Ko te pōhēhē, te wareware tonu i ngā mea, me te kore okiokinga he tohu noa o tēnei mate. Engari kaua e manukanuka, ehara tēnei i te raruraru māu anake. He maha ngā huarahi hei āwhina i a koe ki te whakahaere i tēnei mate, te whakanui ake i tō arotahi, me te noho angitu. Me kōrero tātou mō ēnei i tēnei rā.
He aha ngā maimoatanga mō te ADHD?
He mate roro te ADHD. Kāore he maimoatanga kotahi mōna. I te nuinga o te wā ka rongoatia mā te whakakotahitanga o te rongoā, te mātauranga, me te tohutohu. Mā tō tākuta e whakatau te huarahi mahi pai māu.
Waihoki, ka taea e koe te whakapai ake i tō arotahi mā te whakauru i ngā tikanga hauora māmā ki roto i tō momo noho. Me titiro tātou ki ērā. Whakamātauria ētahi o ēnei tikanga, ā, ka kite koe i te mea e pai ana mōu.
Kia taunga tātou ki te whakarite.
He uaua ki te arotahi tonu ina pāngia koe e te ADHD. Kei te tere haere tō hinengaro, ā, i ētahi wā ka noho kau noa iho. Engari he taputapu ngāwari hei āwhina i a koe ki te pupuri i ō whakaaro kia tika.
Whakaarohia te māmā ake o tō rā mēnā ka tuhia e koe ngā mea katoa e tika ana kia mahia e koe i te ata ki tētahi wāhi. E kore e nui ake te tūponotanga ka wareware koe, kāore?
Mā ēnei mea koe e āwhina:
| Utauta | Me pēhea te whakamahi me ngā painga |
|---|---|
| Ngā Taupānga Whakahaere | Mā ēnei taupānga i runga i tō waea ka taea e koe te waihanga i ngā rārangi mahi me te whakatakoto whakamaumahara. |
| Ngā Whakatūpato Waea | Whakatakotoria he matohi ki tō waea hei whakamahara i a koe mō ngā mahi nui, ngā wā rongoā, me ngā hui. |
| He mahere pepa, he maramataka rānei | Ko ētahi e pai ake ana ki te tuhituhi ā-ringa i te tuhituhi matihiko. Kia mau ki tētahi mahere iti hei tuhi i ō mahi o ia rā, o ia wiki hoki. |
| He papa ma i te kāinga | Whakatakotoria he papa ma ki te wāhi e kitea ai e te katoa o te whare, ka tuhituhi ai i ngā mea pēnei i ngā mahi kāinga me ngā mea hei mau mai. |
| He taima | Whakaritea he wā mō tētahi mahi. Hei tauira, mahi mō te 25 meneti tonu, kātahi ka okioki mō te 5 meneti. Whakamahia he taima mō tēnei. |
He rongoā pai te whakakori tinana.
Ka āwhina te whakakori tinana ki te whakamama i ngā tohumate ADHD. Me pēhea te mahi? Ina whakakori tinana koe, ka piki ake ngā matū o tō roro pērā i te dopamine me te serotonin. He rite ēnei ki ngā 'hormone harikoa' e hari ai, e arotahi ai, e mataara ai tō roro. Mā tēnei ka āwhina i a koe kia noho arotahi, kia mataara ai hoki. Ehara i te mea koinā anake, ka whakapai ake hoki te whakakori tinana i tō wairua me tō mahara.
He aha te momo whakakori tinana e pai ana?
He pai rawa atu ngā mahi whakakori tinana katoa.
- Ngā hākinakina tīma
- Oma tere
- Te hikoi
Ahakoa kāore āu i ēnei, he pai te hikoi tere mō te 30 meneti i te rā. Ko te mea nui ko te whiriwhiri i tētahi mea e pai ana ki a koe, ā, ka taea e koe te mahi i ngā wā katoa. Kua whakaatuhia e ngā rangahau he pai ake ngā hua o te haere ki waho me te whakakorikori tinana i roto i te taiao tūturu. Ka taea hoki e ia te āwhina ki te whakaiti i ngā tohumate ADHD.
Ka taea e te kai me te inu te hanga rerekētanga nui
Ka taea e te kai hauora te āwhina i te whakaiti i ētahi o ō tohumate ADHD. He rite tonu te hiranga o ngā mea e kainga ana e koe me ngā mea kāore e kainga ana e koe .
- Ngā mea hei karo atu:Ngāna kia matara atu i ngā kai huka, ngā inu reka, me ngā kai kei roto he tae whero. Ka taea e ēnei te whakararu i ō tohumate.
- Ngā kai hei kai: Kai i tētahi kai taurite e nui ana ngā hua, ngā huawhenua, ngā witi katoa, ngā mīti kikokore, me ngā ngako kore kukū.
Tāpirihia atu ngā kai kei roto ngā waikawa ngako omega-3 . Kei roto i ēnei ika pērā i te hāmana, te tuna, te sardine, te makarera, me ngā mātaitai pērā i te tio. Ngāna kia kai i tēnei momo ika i te iti rawa kia rua i te wiki.
Whakaritea ngā kai kua tunua ki te kāinga i ngā kai kua hokona mai i te toa. Pērā ai, ka taea e koe te whakahaere i te huka, te hinu, me te tote, ā, ka taea hoki e koe te hanga kai me ngā kai hou.
Me inu nui hoki i te wai. Mā te kore e nui te wai e inuhia ana ka kino ake ngā tohumate o te ADHD. Ka nui ake te maroke o te tinana i ngā inu huka me ngā inu kawheina, inā koa ngā inu pūngao. Ka taea hoki e ēnei te whakararuraru i tō moe i te pō.
Te uara o te moe pai
He maha ngā tāngata whai ADHD e uaua ana ki te moe i te pō, me te noho tonu ki te moe. Ina ngenge koe, ina kore hoki e moe, ka kino haere pea ngā tohu o te ADHD. Mēnā kei te uaua koe ki te moe pai i te pō, ngana ki ēnei mea:
- Whakamātauria te haere ki te moenga i te wā kotahi i ia rā.
- Āta karohia te inu i ngā inu kei roto te kawheine pērā i te kawhe me te tī i te ahiahi me te pō.
- Whakapouritia tō rūma moe.
- Whakamātauria ngā tikanga whakangā.
- Whakamahia te moenga mō te moe me te moe ā-ira anake. Kaua e mahi i ngā mahi pēnei i te mahi, kaua hoki e tirotiro i tō waea mai i te moenga.
Ngā tikanga whakaaroaro me te CBT
Ka taea e ngā tikanga whakamarie hinengaro pēnei i te whakaaroaro te whakanui ake i tō arotahi me te whakaiti i te pouri me te manukanuka.
Whakaaroaro
He rite te whakaaroaro ki te mahi aro nui. Ko tāu noa he arotahi ki tō manawa e tomo mai ana, e puta atu ana. Ina mahi koe i tēnei, ka mutu te kopikopiko o tō hinengaro. Ina waiho tēnei hei tikanga o ia rā, ka piki haere te wā e taea ai e koe te arotahi ki tētahi mea.
Yoga me ngā Mahi Whakahirahira
Ka taea e ngā mahi pēnei i te yoga me te Tai Chi te āwhina i a koe ki te whakamarie i tō hinengaro me te arotahi i tō aro. Akohia ngā mahi manawa hōhonu. Ka taea e koe te whakamahi i ēnei i ngā wā katoa e pāngia ana koe e te ahotea, e te manukanuka rānei.
Te Whakaora Hinengaro Hinengaro (CBT)
He momo tohutohu motuhake tēnei. Kua whakaatuhia e ngā rangahau ka taea e te CBT te whakapai ake i te aro me ētahi atu tohu matua o te hunga whai ADHD. He māmā noa iho, ka ako koe ki te tautuhi me te whakarerekē i ngā tauira whakaaro me ngā whanonga kāore e āwhina ana i a koe. Mā tēnei, ka taea e koe te ako i ngā huarahi hou hei whakahaere i ō tohu me te aro nui ake. He mea nui kia rapu tohutohu i tētahi tohunga tohunga, i tō tākuta rānei mō tēnei.
Karere Tangohia ki te Kāinga
- Ehara i te he nāu te ADHD, he mate roro ka taea te whakahaere. Nō reira kaua e manukanuka.
- Haunga te maimoatanga hauora, ka nui te pānga o ngā huringa ngāwari ki tō āhua noho.
- Ko te whakakori tinana auau, te whakakori tinana o ia rā, te kai hauora, me te moe pai, koia ēnei ngā pou matua e whā o te whakahaere i te ADHD.
- Ki te mea he uaua ki a koe te whakatau i ēnei mea ko koe anake, kaua e wehi ki te tono āwhina. Kōrero ki tō tākuta , ki tētahi kaiwhakatakoto whakaaro hauora hinengaro rānei mō tēnei.
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