Mai anō i te wā i kī mai ai te tākuta kei a koe te mate pukupuku ū, kua pā mai pea he taumahatanga nui me te mataku e kore e taea te pupuri. "Ka aha inaianei?", "Ka pai ake rānei tēnei?", "Ka taea e au te manawanui i te maimoatanga?", "Ka aha taku whānau?" He mano tini pea ngā pātai e rere ana i roto i tō mahunga. He mea noa iho te pā mai o ēnei kare ā-roto. Ehara i te mea ko koe anake tēnei. He mea noa tēnei ahotea me te manukanuka ki te hunga katoa e whawhai ana ki te mate pukupuku.
Engari, ki te mau tonu tēnei manukanuka, ā, ka nui haere, ka kino haere, ka pāngia pea koe e te mahi, tae atu ki te whai wāhi atu ki te maimoatanga. Hei whakamārama, he tohu pea tēnei mō te mate manukanuka, he mate hinengaro. Nō reira, he mea nui kia kōrero noa koe ki tō tākuta mō ō kare ā-roto. Kātahi ka taea e ia te āwhina i a koe ki te whakahaere i tēnei āhuatanga.
He aha ngā tohu o te manukanuka?
Ehara te manukanuka i te kare ā-roto o te wehi i roto i ō tātou hinengaro. Ka taea hoki e tātou te rongo ā-tinana. Whakaarohia, kei te rongo koe i ēnei mea?
| Tohu | Whakaahuatanga |
|---|---|
| Ngā whakaaro e whakararuraru tonu ana i ahau | Te whakaaro tonu kei tupu tetahi mea kino. |
| He upoko "kāore e taea te whakaweto" | Te whakaaroaro tonu ki tētahi mea i muri i tētahi mea, ā, kāore e taea e koe te whakawātea i tō hinengaro. |
| Te uaua ki te arotahi | Te uaua ki te mahi, ki te ako i tētahi mea hou, ki te whakaoti rapanga rānei. |
| Te koretake tonu | Te kore e taea te noho ki te wāhi kotahi, te noho pōuri tonu. |
| Te riri me te tangi mō ngā mea iti | Ka hohoro te riri, ka maha te tangi, ka tere te kōrero i roto i te riri. |
| Kāore i te pai te moe | Te uaua ki te moe, te ara ake rānei i ngā wā maha i te pō. |
| Ngā āhuatanga ā-tinana | Te tere o te manawa, te wiri o ngā ringa, me te kikī o ngā uaua. |
Mena kei te kitea tonutia tētahi, ētahi rānei o ēnei tohu, ā, ka whakararuraru i tō oranga o ia rā, me kōrero ki tō tākuta .
He aha te hononga i waenga i te mate pukupuku o te ū me te manukanuka?
Ka piki ake pea tēnei manukanuka, ehara i te mea ina kitea he mate pukupuku tōu, engari i te wā e rongoatia ana, ā, i muri hoki i te maimoatanga.
I te wā e rongoatia ana...
I te wā e rongoatia ana, ka piki ake pea tō manukanuka i ēnei mea:
- Mena kua pāngia koe e tētahi āhuatanga pēnei i te manukanuka, i te pouri rānei i mua.
- Mena kua pāngia koe e te whara tinana, hinengaro rānei i mua.
- Ki te kore e ranea tō whānau, ō hoa rānei hei tautoko i a koe.
- Mena kāore te rongoā mamae e whakahaere tika ana i te mamae.
- Ina kore te maimoatanga e whakapai ake i te āhua o te eroge e ai ki te tumanako.
- Ina he uaua ki te mahi i ngā mea pēnei i te kaukau, te kai rānei i a koe anō.
I muri i te otinga o te maimoatanga...
Engari i te māhorahora o te ngākau ina mutu te maimoatanga , pērā i te "Āe, kua mutu katoa inaianei," i ētahi wā ka piki ake te manukanuka. Tērā pea nā:
- Te noho mokemoke ina kore koe e kite i ngā tākuta me ngā nēhi i kite pinepine koe i mua.
- Ka tīmata te whakaaro nui mō ngā huringa iti katoa o tō tinana.
- Ina hoki koe ki te mahi, ka taunga hoki ki ngā mahi o te whare.
Ko te mea nui, i muri i te whakaoranga o te mate pukupuku , ka puta te wehi kei hoki mai anō. Ka piki ake pea tēnei wehi, inā koa ka haere ki te whare hauora whai muri me te tatari mō ngā hua o te whakamātautau.
Ka taea e te kōrero whakaora te āwhina?
Āe, ka taea e koe. He tino āwhina te kōrero ki tētahi kaiwhakatakoto whakaaro hauora hinengaro , pērā i tētahi tohunga hinengaro, hei āwhina i a koe ki te kōrero mō ō wehi me ō manukanuka. Ka taea e koe te tono ki tō tākuta kia tukuna koe ki tētahi atu mō tēnei.
- Whakaora takitahi: I konei ka taea e koe te kōrero tuwhera mō ō wehi katoa, ngā huringa o tō ao, me ngā huringa o tō tinana.
- Te Whakaora Whanoke Hinengaro (CBT): He tikanga tino whai hua tēnei. He māmā noa iho, ka ako koe ki te mārama ki ngā tauira whakaaro e puta ai tō manukanuka, ā, ka whakarerekē i aua tauira.
- Ngā hui ā-rōpū: Ina huihui koutou, ka kōrero ki ētahi atu e pāngia ana e te mate pukupuku ū pērā i a koutou, ka puta te whakaaro "Kāore au i te mokemoke." He kaha nui tēnā.
Haunga ēnei tikanga, he āwhina anō hoki ngā mahi pēnei i te tohutohu whānau me te whakangungu whakangā.
He rongoā kei reira hei āwhina i te manukanuka?
Tērā pea ka hiahia ētahi tāngata ki te rongoā hei tāpiri atu ki te kōrero whakaora. Ka taea e ēnei rongoā te āwhina ki te whakahaere i ngā tohu pēnei i te mataku, te pakari o ngā uaua, me te kore moe. Ka whakamahia hoki ētahi rongoā ārai pouri mō te manukanuka.
Engari anei tētahi mea tino nui me mōhio koe: Mena kei te tango koe i te tamoxifen (Tamoxifen) rongoā homoni hei rongoā mō te mate pukupuku o te ū, ka taea e ētahi rongoā ārai pouri te whakaiti i tōna whai huatanga.
| Ko ētahi rongoā ka taunekeneke ki te Tamoxifen |
|---|
| Bupropion (Wellbutrin) |
| Duloxetine (Cymbalta) |
| Fluoxetine (Prozac) |
| Paroxetine (Paxil) |
| Sertraline (Zoloft) |
Nō reira, me kōrero noa ki tō tākuta mō te rongoā e tika ana māu, me ōna painga me ōna huakore. Kaua rawa e whakatau ko koe anake.
He aha ngā mea ka taea e koe te mahi ko koe anake?
Haunga te rongoā me te tohutohu, he maha ngā mea ka taea e koe te mahi hei āwhina i a koe ki te whakamarie i tō hinengaro.
- Korikori Tinana: Kāore e hiahiatia kia nui te korikori tinana. He māmā noa iho, pērā i te hikoi, te mahi yoga rānei. Engari kaua e wareware ki te pātai ki tō tākuta he aha ngā korikori tinana e tika ana māu i te wā e rongoatia ana koe .
- Moe pai: Whakaitihia te kai kawhe me te tī i mua i te moe. Kati te inu waipiro i te iti rawa i te 4 hāora i mua i te moe.
- Te Whakangungu Manawa: Ki te pāngia koe e te manukanuka, katia ō kanohi, ka manawa hōhonu. Whakaarohia ia wāhanga o tō tinana, mai i te mahunga ki te waewae, ka whakaaro kei te whakangā koe i aua wāhanga.
- Ētahi atu mea: Mā te kai i tētahi kai taurite, te noho tahi me te whānau, te whakaaroaro, te tuhi i tētahi pukapuka tuhi, te whakarongo ki ō waiata tino pai, te whakamahi i te kakara kakara, me te whai wāhi atu ki ngā kawa whakapono ka tino whakamarie i a koe.
Karere Tangohia ki te Kāinga
- He mea noa te manukanuka me te mataku mō te mate pukupuku o te ū. Kāore koe i te mokemoke.
- Mena kei te whakararuraru tēnei manukanuka i tō oranga o ia rā, i tō maimoatanga rānei, me kōrero ki tō tākuta.
- Ka taea te whakahaere pai i tēnei āhuatanga mā te kōrero whakaora, me te rongoā mēnā e tika ana.
- Ko tō tākuta anake te mea ka taea te whakatau ko ēhea ngā rongoā e tika ana māu. Kia tino tupato mēnā kei te tango koe i te Tamoxifen.
- Ka taea hoki e koe te whiwhi i te tino whakamarie mai i ngā mahi pēnei i te whakakori tinana, te moe pai, me ngā tikanga whakamarie.
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