Poroporoaki ki te ahotea! Manukanuka A ki Z: Ngā Mea Ngaro o te Roro, Ngā Huarahi ki te Whakaora

I mua i te ekenga ki te atamira i te kura, i te haere rānei ki tētahi whakataetae hākinakina, ka pā mai he kare ā-roto pērā i te pūrerehua i roto i tō puku? Tērā pea i te rā tuatahi o tētahi mahi hou, i mua rānei i tētahi whakamātautau nui, ka paku mataku koe, tika? Koinei te tohu tuatahi o te "Manukanuka" " " rānei i te reo Sinhala . He mea noa tēnei i te nuinga o te wā, pērā i te āwhina a tētahi hoa i a tātou ki te whakarite mō tētahi wero.

Engari, i ētahi wā ka paku kaha te āhua o tēnei hoa. Ki te kore te taumahatanga e ngaro i tō hinengaro ahakoa kua mutu te wero, ki te kore e taea te manawanui i tēnei kare ā-roto, ā, e whakararuraru ana i a koe i te rā roa, ehara i te mea pai kia waiho noa hei "manawanui iti noa iho." Nō reira, me kōrero tātou mō te āhua o tēnei manawanui , me pēhea te pānga ki ō tātou tinana me ō tātou roro, he aha te rerekētanga i waenga i te manawanui noa me te mate kino, me pēhea hoki tātou e whakatau ai.

He aha te Manukanuka? Te Merekara Pūtaiao e Tupu Ana i Roto i ō Tātou Tinana!

Kua pāngia tātou katoa e te "manukanuka" me te mataku i tētahi wā o ō tātou oranga. He mea noa iho. Ahakoa he mea whakamā ēnei kare ā-roto "manukanuka", he mea nui rawa atu tā rātou mahi. E mea ana rātou ki a tātou, "Anei, ka pā mai tētahi mea nui ki a koe, kia aro tonu!" I ētahi wā ka mea ō tātou hinengaro, "Me mahi pai ahau i tēnei," "He mea nui tēnei, kia rite!", "Kia tūpato!" rānei.

Whakautu "Whawhai-ranei-Rere": Ko tō tātou Mana Nui e whakarite ana i te tinana i roto i ngā hēkona!

Ina pāngia tātou e te manukanuka, ka nui rawa te kaha o tō tātou pūnaha io pukuaroha, arā, he wāhanga o te pūnaha io motuhake o tō tātou tinana . Koinei te urupare " whawhai , rere rānei" rongonui, e mōhiotia ana hoki ko te "tauhohenga ahotea".

I tēnei wā, ka tukuna e ngā repe adrenal iti kei runga ake i ō tātou whatukuhu ngā homoni matua o te adrenaline (epinephrine) me te cortisol .E rua ngā homoni ka tukuna ki roto i te toto.

• He rite te adrenaline ki te wahie rōkete! Ka homai he pūngao tere ki a tātou, ka whakanui ake i te tere o te manawa , ka tere ake te manawa , ka whānui ake ngā kanohi kia nui ake te māramatanga, ā, ka pupuhi ake te toto ki ō tātou uaua. Mā ēnei katoa tātou e whakarite kia tū atu ki te wero, kia oma atu rānei i taua wero i roto i te wā poto.
• He homoni ahotea roa te cortisol . Koia te kawenga mō te pupuri i te pūngao (te hukahuka) me te whakahaere i ngā mahi a te tinana. Heoi, ki te noho teitei tonu ngā taumata cortisol, ka ara ake ngā momo raruraru hauora.

Ko tēnei urupare "whawhai-ā-rere" te take o te manukanuka, pērā i te pūrerehua i roto i te puku, te werawera o ngā nikau, te wiri o ngā ringa, te waha maroke, te mata werawera, te manawa tere, me te tere o te pao o te ngakau. Ko ēnei ngā mea e mahia ana e ō tātou tinana hei tiaki i a tātou, pērā i te pēke hau i roto i te motuka.

Mā ēnei kare ā-roto tātou e āwhina ki te mahi i tā tātou e tika ana kia mahia. Ahakoa kei te "manawa pōuri" koe, ka taea tonu e koe te haere ki te whakamātautau kōwhiringa hākinakina, te tuhi i te whakamātautau. Ka taea e koe te kite mēnā he haumaru te taiao e noho ana koe. Engari i te mauheretia e ō mataku, ka taea e koe te whakaaro ki ngā mea e hiahiatia ana e te tangata e arohaina ana e koe, me te whakamahere ki te āwhina.

Ki te mōhio koe he mea noa te manukanuka i ētahi wā, ka taea e koe te arotahi ki tāu mahi, kaua e noho roa ki aua whakaaro "manukanuka". Kāore koe e hiahia ki te mahi i tētahi mea motuhake hei "whakakore" i te manukanuka. Me manawa hōhonu noa, ka anga atu ki te wero. Ka kitea e koe ka memeha noa te manukanuka.

Tohutohu whaihua: Ki te pāngia koe e te manukanuka, me manawa hōhonu, mārire. Ka whakahohehia e tēnei te pūnaha io parasympathetic whakamarie o tō tinana, ka whakaroa hoki i te pūnaha io sympathetic , ka whakaoho i tō urupare "whawhai-rere rānei". Mā te tango i ētahi manawa hōhonu pēnei ka āwhina i a koe kia marino ake.

Āhea ka noho te manukanuka hei raruraru? He aha te Mate Manukanuka?

Heoi, he tino kaha te pānga o tēnei manukanuka ki ētahi tāngata. Arā, tae noa ki te wāhi kāore e taea e rātou te tu atu. Ahakoa kua mutu te wero, kāore te taumahatanga i runga i ō rātou hinengaro e ngaro. Ahakoa kāore he tūraru, ka noho tonu te hinengaro ki te manukanuka. Ka nui ake te wā me te kaha e pau ana i ngā whakaaro me ngā manukanuka mataku i roto i ō rātou rā. Ka tīmata ētahi tāngata ki te karo i ngā mea, i ngā wāhi, me ngā tāngata e whakararuraru ana i a rātou. Mena kei a koe ēnei tohu, tera pea he "Manxiety Disorder," ko te tikanga he mate e pā ana ki te manukanuka.

Ehara te mate manukanuka i te mea he āwangawanga noa iho. He nui ake tōna kino i te manukanuka noa, ā, ka pā nui ki te oranga o te tangata i ia rā. Ka puta pea i ngā mahi a te roro i kōrerotia i mua ake nei, pērā i te nui rawa o te mahi a te amygdala , te kore whakahaere pai a te prefrontal cortex (PFC) , te kore taurite rānei o ngā neurotransmitters pērā i te serotonin me te GABA .

He pēhea te pānga o te mate manukanuka ki ō tātou oranga?

Tērā pea ka pāngia te tangata whai mate manukanuka e ēnei āhuatanga:

• Te karo: Tērā pea ka karo koe i te haere ki te kura, te haere ki ngā hui moe tahi, te pātai i tētahi pātai i te akomanga, te tīmata i tētahi mea hou, te haere ko koe anake rānei ki tētahi wāhi nā te mea e mataku ana koe.
• Ngā mate moe me te kai: Kāore pea koe e moe tika, ka nui atu rānei tō moe i te mea e tika ana, ā, ka hiahia pea koe ki te kai i te mea e tika ana.
• Te hekenga o te harikoa i te ao: Ka whakaitihia e te manukanuka te kaha ki te mahi i ngā mea e pai ana ki a koe, me te harikoa hoki.
• Ngā tohu ā-tinana: Tērā pea ka puta ngā mamae ā-tinana pēnei i te mamae puku me te ānini (e kiia ana ēnei he tohu ā-tinana i puta mai i te ahotea).
• Wehi Pōhēhē: Ka taea e koe te mataku nui ahakoa mō ngā mea ehara i te mea morearea.
• Te āwangawanga tonu: "Ka ahatia?" "Ka ahatia mēnā ka hē tetahi mea?" Kei te whakaaro tonu koe ki ngā mea kino.
• Te hiahia tonu ki te whakamanawa: He mea whakamatautau te pātai tonu ki ētahi atu, "Kei te pai katoa ngā mea?" "Kāore au e raru, e tika ana?"
• Te uaua ki te whakamarie: He tino uaua ki te whakamarie anō ina pouri koe.

Ka taea e ngā mea pēnei te whakauaua i te oranga.

Te Pūtaiao Roro i Muri i te Manukanuka: He Tirohanga ki Roto i tō Tātou Rūma Whakahaere

Ehara te manukanuka i te kare ā-roto noa iho. E ai ki tā mātou i kōrero ai i mua ake nei, ko te hua o te taunekeneke matatini i waenga i ngā wāhanga rerekē o tō tātou roro me ngā matū (ngā neurotransmitters). Me titiro tātou ki tēnā me ētahi atu taipitopito.

Ngā Kaitākaro Matua i roto i te Roro me te Manukanuka

Amygdala: Te kaitiaki o te wehi

Ko te amygdala te wāhanga o tō tātou roro e whai kawenga ana ki te kite i te wehi. I konei ka tukuna te tohu hei tīmata i te urupare whawhai-rere rānei ina kite tātou i te tūpono. I roto i ngā mate manukanuka, ka taea e tēnei amygdala te tino tairongo.

Hipokāpūma: Pēke Mahara

Kei tēnei wāhi ngā maharatanga e rongoa ana, inā koa ngā wheako whakamataku. Nō reira, mēnā i puta tētahi mea whakamataku i mua, ka taea e ēnei maharatanga te whakaoho i te manukanuka ina puta anō te whai wāhitanga.

Prefrontal Cortex (PFC): Te rangatira whakatau

Koinei te 'rangatira o te whakaaro, te whakatau kaupapa, me te whakahaere kare ā-roto' i roto i tō tātou roro. I te nuinga o te wā, ka arotakehia e te PFC, ā, ki te tika, ka whakahaere i te tohu wehi e puta mai ana i te amygdala. Ina pāngia te manukanuka, ka ngoikore te mahi a tēnei PFC, ā, ka kaha rawa te 'tohu mōrearea' mai i te amygdala.

Ngā Kaituku Rongoā: Ngā Karere Matū i roto i te Roro

He karere matū ēnei e kawe ana i ngā karere i waenga i ngā pūtau roro. Ko ētahi o ngā mea matua e whai wāhi ana ki te manukanuka ko:

• Serotonin: Ka whakahaere i te wairua, te moe, me te hiahia kai. Ka taea e ngā taumata iti te whakararuraru.
• GABA: Ko te neurotransmitter matua e whakamarie ana i te roro. Ka taea e ngā taumata iti te whakanui ake i te manukanuka.
• Norepinephrine: E pā ana ki te urupare ki te ahotea me te aro.

Ka taea e ngā panonitanga o tā rātou mahi te whai wāhi atu ki ngā mate manukanuka.

Ko ētahi tauira o te manukanuka i roto i ō tātou oranga

Na, kia tangohia e tātou ētahi tauira mai i ō tātou ake oranga, kia mārama ake ai tātou ki tēnei manukanuka.

1. Te whakamātautau A/L a Nimali: He tamaiti tino mātau a Nimali. I tino kaha tana mahi ki te whakaoti i tana A/L. I te taenga mai o te whakamātautau, i paku mataku ia, ā, i "manawa pōuri" hoki. Kāore i taea e ia te moe pai i te pō. I pēnei ia me te mea he hapa kei roto i tōna puku. Engari i taea e Nimali te aro atu. I pai tana ako, i kōrero ki ōna hoa, ā, i ētahi wā i mahi ia i ētahi "whakangungu manawa". Ahakoa i paku mataku ia i te rā o te whakamātautau, i pai tana tuhituhi i te whakamātautau. I muri i te otinga o te whakamātautau, ka memeha haere taua manukanuka. He tauira pai tēnei o te manukanuka noa.
2. Te Whakaaturanga a Kasun i te Kamupene: Kei te mahi a Kasun i tētahi kamupene nui. I tētahi rā, me tuku e ia tētahi whakaaturanga ki tētahi kiritaki nui. Kāore a Kasun i taunga ki te kōrero i mua i te iwi. Nō reira i pōuri ai ia. Kua pōuri ia mō ētahi rā. I te ata o te whakaaturanga, i pōuri tōna puku, ā, i werawera ōna ringaringa. Engari nā te mea kua rite pai a Kasun, i angitu tana tuku i te whakaaturanga. I te mutunga, i pōuri ia. He manukanuka noa anō hoki tēnei, he mea tika mō te kaupapa.
3. Te Mate Manukanuka Hapori a Shashi: He tauira whare wānanga a Shashi. He nui tōna wehi ki te kōrero ki ngā tāngata hou, ki te whai wāhi atu ki ngā kōrerorero rōpū, me te haere ki waho. Ahakoa kei te titiro mai tetahi ki a ia, e whakaaro ana ia kei te hē tana mahi, ka whakahengia ia e te iwi. Nā tēnei wehi, ka mahue ia i ngā kauhau, kāore e rapu hoa, ā, ka noho ki te kāinga. Ahakoa e hiahia ana ia ki te puta atu i tēnei āhuatanga, he nui rawa te wehi mōna. I tēnei take, tera pea ka kaha rawa tana amygdala i roto i ngā āhuatanga pāpori, ā, tera pea ka uaua ki te PFC te whakahaere i tēnei. He āhuatanga pea tēnei e kiia nei ko te mate manukanuka. Me āwhina pea a Shashi e ngā tohunga.
4. Ngā Wehi Auau a Ravi (Te Mate Manukanuka Whānui - GAD): Kei te mahi a Ravi i tētahi peeke. E mataku tonu ana ia, e "manukanuka" ana hoki mō ngā mea katoa. Mō tāna mahi, mō te moni, mō tōna whānau, mō tōna hauora, mō te āhua o te whenua... E whakaaro nui ana ia, e mataku ana hoki mō ēnei mea katoa. Nā tēnei, kāore e taea e ia te moe i te pō, ā, e ngenge tonu ana ia, e riri ana hoki. He uaua ki a ia te whakahaere i tēnei wehi. I roto i te GAD, ka kitea ngā kore taurite i roto i ngā pūnaha neurotransmitter rerekē i roto i te roro (hei tauira, te serotonin, GABA). He tohu anō hoki tēnei mō tētahi mate e kiia nei ko te GAD.

E kitea ana i ēnei tauira, he maha ngā pānga o te manukanuka ki a tātou.

Te Maimoatanga mō ngā Mate Manukanuka: Ngā Huarahi hei Whakamarie i te Hinengaro!

Kaua e mataku mēnā ka kitea e koe he mate manukanuka tōu. He maha ngā maimoatanga whai hua mō tēnei. Ko tētahi o ngā mea tino nui ko te Whakaora Whanoke Hinengaro (CBT) .

He aha te CBT? He aha tāna mahi?

Ko te CBT he momo kōrero whakaora e kōrero ai koe ki tētahi kaiwhakaora hinengaro, e ngana ana ki te mārama ki ngā whakaaro, ngā kare ā-roto, me ngā whanonga e puta ai tō manukanuka.

• Te mōhio ki ngā whakaaro: Ka āwhina te kaiwhakaora hinengaro i a koe ki te tautuhi i ngā whakaaro e puta ake ana ki te hinengaro ina pāngia koe e te manukanuka. (Tauira: "Ka rahua ahau i tēnei," "Kei te kata mai te katoa ki ahau").
• Ngā whakaaro wero: Muri iho, ka tirohia e mātou te arorau o ēnei whakaaro, me te mea he taunakitanga kei roto. Arā, ka whakamahia e mātou te PFC hei tātari i te tohu "mataku" e puta mai ana i te amygdala.
• Ngā huarahi whakaaro me ngā whanonga hou: Kātahi ka āwhina mātou i a koe ki te whakakapi i aua whakaaro kino ki ngā whakaaro pono ake, hauora ake, me te whakarerekē i ō whanonga e pā ana ki te manukanuka.
• Te Whakamārama Ātaata: Ko tētahi wāhanga nui o te CBT ko te ako mārire, me te āwhina a te kaiwhakaora hinengaro, ki te aro atu ki ngā mea e wehingia ana e koe. Mā tēnei ka huri mārire ngā maharatanga "wehi" e rongoatia ana i roto i te hippocampus, ā, ka hoatu he wheako hou ki te roro e mea ana, "Āe, ehara tēnei i te mea hei wehi."

Mā te CBT koe e ako ki ngā pūkenga whakahaere i tō oranga. Ka kōrero koe ki tō kaiwhakaora hinengaro, ka whakaharatau i ēnei pūkenga i ngā wā whakangungu, kātahi ka whakaharatau i roto i tō oranga o ia rā. Mā te āta haere, ka mutu te whakahaere a te manukanuka i tō oranga, ā, ka tīmata koe ki te whakahaere i a ia.

Ki te mea kei te pēhia koe e te manukanuka, he aha tāu e mahi ai?

Kōrero ki tētahi pakeke e whakawhirinakihia ana.

Kōrerotia ō kare ā-roto ki tō māmā, ki tō pāpā, ki tētahi kaiako, ki tētahi atu pakeke rānei e whakawhirinaki ana koe. Ka taea e rātou te āwhina i a koe.

Rapua he tohutohu hauora.

Tirohia tō tākuta, kōrerohia tēnei mea. Ka taea e ia te tirotiro i tō hauora tinana (i ētahi wā ka puta mai ngā tohu pēnei i te manukanuka i ētahi atu raruraru hauora), ā, ki te tika, ka tukuna koe ki tētahi tohunga hauora hinengaro.

Tirohia he kaiwhakaora hinengaro.

Ka taea e te kaiwhakaora hinengaro te kī atu ki a koe mēnā he mate manukanuka tōu, me ngā maimoatanga e tika ana māu. Ka taea e rātou te tuku maimoatanga pēnei i te CBT, me te tuku tohutohu hoki mō te āwhina i ō mātua.

Ngā mea ka taea e koe te mahi hei whakahaere i te manukanuka (Manaaki-i-a-koe)

I a koe e whiwhi ana i te maimoatanga, ka taea hoki e koe te mahi i ēnei mea hei whakaiti i te manukanuka:

Te mana o te whakakori tinana

Whakakorikori tinana mō te 30 meneti pea i te rā. Ka tukuna ngā endorphins, ka whakapai ake i ngā taumata serotonin, ā, ka whakaiti i te ahotea.

Kai taurite me te moe pai

Kai i tētahi kai taurite, kai totika. Whakaitihia te huka me te kawheine. Kia 7-8 hāora te moe pai i te rā. He mea tino nui ēnei mō te taurite matū o te roro.

Ngā huarahi māmā hei whakaiti i te ahotea

Ka taea e koe te whakamātau i ngā mea rerekē mō tēnei.

Te Whakaaroaro Matatau: Te Toi o te Matatau

Ko te aroātahi he mea e pā ana ki te mōhio ki te wā o nāianei. Mā tēnei ka whakapakari i tō PFC, ā, ka āwhina i a koe ki te whakahaere i ngā kare ā-roto e puta mai ana i te amygdala.

Te manawa hōhonu: te kī ki te marino

Ka whakahohehia e ēnei te pūnaha io parasympathetic me te whakamarie i te hinengaro.

Te uara o ngā hoa pai

Whakapaua te wā ki te hunga e tautoko ana i a koe, e mārama ana ki a koe, e āwhina ana i a koe ki te whakaputa i tōu pai rawa atu.

Whakaarohia he oranga kāore he manukanuka.

Kaua e tukua te manukanuka kia whakahaere i a koe, whakaarohia ngā mea ka taea e koe te mahi me ngā wāhi ka taea e koe te haere, ā, whakamahia hei whakahihiri.

Kei hea ahau e whiwhi āwhina ai i Sri Lanka?

Kei te āta whakapai haere ngā ratonga hauora hinengaro i Sri Lanka. Nō reira, ki te hiahia āwhina tātou, he maha ngā wāhi ka taea e tātou te haere. Tuatahi, ko ngā hōhipera kāwanatanga.He maha ngā wāhi e whakahaerehia ana ngā whare hauora hinengaro. Ka taea e koe te whakapā atu ki tō hōhipera kāwanatanga ā-rohe mō tēnei. Ko te National Institute of Mental Health (NIMH) i Angoda te hōhipera matua me te tino tohunga mō tēnei kaupapa.

Hei tāpiritanga, kei reira ngā tohunga hinengaro, ngā tohunga hinengaro, me ngā kaiwhakatakoto whakaaro pai, whai tohu i roto i te rāngai tūmataiti . Ka kitea e koe ngā kōrero mō ēnei tāngata i runga ipurangi, mai i ngā tāngata rānei e mōhio ana koe, pērā i tō tākuta whānau.

He maha ngā ratonga āwhina i Sri Lanka ka taea e koe te waea atu me te tiki tohutohu tonu mēnā he āhuatanga ohorere. Hei tauira, ko te nama waea "1926" o te Sumitrayo Institute me te National Institute of Mental Health e mōhiotia whānuitia ana mō tēnei. Mō ngā nama waea me ngā ratonga o nāianei, tirohia ngā paetukutuku o ngā whare wānanga e tika ana, whakapā atu rānei ki a rātou. Ka taea e koe te tiki i te tautoko taketake e hiahiatia ana e koe mā te waea atu ki ēnei nama.

Hei tāpiritanga, he maha ngā whakahaere kāwanatanga kore (NGO) e mahi ana i Sri Lanka e mahi ana mō te hauora hinengaro. I ētahi wā, ka taea hoki e koe te tiki ratonga tohutohu me ngā kaupapa whakamōhiotanga mai i a rātou.

He mea nui: I mua i te whakapā atu ki tētahi whakahaere, ki tētahi tangata rānei, he mea whakaaro nui kia rangahauhia ō rātou tohu mātauranga, wheako, me te pono. Rapua he āwhina mai i tētahi wāhi e watea ana, e wātea ana, e pono ana hoki mōu.

Hei whakamutunga... te herekoretanga o te hinengaro!

He wāhanga o ō tātou oranga te manukanuka. Mā te manukanuka noa tātou e āwhina ki te aro atu ki ngā wero me te tūpato. He urupare ā-taiao tēnei o tō tātou roro, o te pūnaha io, me te pūnaha homoni. Engari ki te kore e taea te whakahaere, ā, ka pā ki ō tātou oranga o ia rā, ka taea te kī he mate manukanuka nā te kore taurite o te mahi a te roro me ngā matū.

Kia maumahara, ehara i te mea ko koe anake. He tokomaha ngā tāngata e raru ana i te manukanuka. Kaua e whakama, kaua hoki e wehi ki te tono āwhina me te rapu maimoatanga. Mā te āwhina me te tautoko tika, ka taea hoki e koe te mārama ki ngā āhuatanga koiora me ngā āhuatanga hinengaro e puta ai te manukanuka, te rongoā tika i aua mea, me te noho harikoa, angitu hoki. Kei a koe anō te tika ki te tango i te taumahatanga mai i tō hinengaro me te manawa mārie!

Kia tiakina tō hauora hinengaro. Ki te hiahia āwhina koe, tetahi atu rānei e mōhio ana koe, rapua he āwhina ngaio.