He otinga mō ngā raruraru hinengaro: Kia ako tātou i ngā mea katoa mō te CBT! (Whakaora Hinengaro)

Kei te whakaaro koe i ētahi wā kei te āwangawanga tonu koe mō ngā mea kotahi? Kei te pōuri rānei koe i ngā mea iti rawa? E mōhio ana tātou ki te nui o te pānga o ēnei mea ki ō tātou oranga. Engari i mōhio koe he maimoatanga kua whakamātauhia e te pūtaiao ka taea te whakarerekē i ēnei tauira whakaaro? Koinei tā tātou e kōrero nei i tēnei rā, ko te tikanga rongonui 'Cognitive Behavioral Therapy', ko te tikanga CBT rānei, e āwhina ana.

He aha te CBT?

Ko te CBT, te Whakaora Hinengaro Whanoke rānei, he momo whakaora hinengaro e uru ana ki te kōrero ki tētahi mō tētahi wā kua whakaritea me tētahi whāinga motuhake. He rite ki te kōrero ki tētahi hei āwhina i a rātou. Ka whakamahia tēnei tikanga e ngā tākuta hinengaro, ngā tohunga hinengaro, me ngā kaiwhakatakoto whakaaro hei rongoā i ngā momo mate hinengaro me ngā raruraru kare ā-roto.

E hangai ana tēnei tikanga maimoatanga ki ētahi mātāpono tino māmā, engari he tino kaha.

• Ngā tauira whakaaro hē: Ko tētahi o ngā take o ō tātou raruraru hinengaro ko ngā tauira whakaaro hē, kāore hoki i te whai hua i roto i ō tātou mahunga.
• Ngā whanonga kino noa: Waihoki, kei reira ētahi tauira whanonga kino kua whakawhanakehia e tātou i roto i ngā wā kāore i te mōhiotia.
• Ngā whakapono hē mō tātou anō me te ao: I ētahi wā he whakapono hē tā tātou mō tātou anō me te ao. Ko ētahi tauira o ēnei ko ngā whakapono pēnei i te "E kore rawa ahau e pai," "Kāore he tangata e pai ki ahau," me ērā atu.
• Ka taea te huri: Ko te mea nui ko te taea e tātou te huri i ēnei mea katoa. Mā te ako ki te whakahaere pai ake i ēnei whakaaro me ngā whanonga, ka taea e tātou te whakaiti i ngā tohu me te whakapai ake i te oranga hinengaro.

I roto i te CBT, ka āwhina tō kaiwhakaora hinengaro i a koe ki te tirotiro hohonu i ō whakaaro me ō kare ā-roto. Ka tīmata koe ki te mārama ki te pānga o tō whakaaro ki tō whanonga. Mā tēnei, ka taea e koe te wetewete i ngā whakaaro kino me ngā whanonga kino, ā, ka ako ki te whakaaro me te mahi i roto i ngā huarahi hauora ake, pai ake.

He aha ngā momo mate ka taea e te CBT te āwhina?

He taputapu tino whai hua te CBT e whakamahia ana hei rongoā i ngā momo raruraru hinengaro me ngā raruraru kare ā-roto. Ka taea e te katoa te whai hua mai i tēnei maimoatanga, mai i ngā tamariki ki ngā pakeke.

E whakaatu ana te ripanga i raro nei i ngā āhuatanga matua e whai hua ai te whakaora CBT.

Hei tāpiri, kua kitea e ngā rangahau he tino whai hua te CBT ina honoa ki ngā rongoā mō ngā āhuatanga pēnei i te mate bipolar me te schizophrenia.

Me pēhea te mahi a te maimoatanga CBT?

He maimoatanga tino pūnaha te CBT, he maimoatanga kōrero-ā-waha. Ka hangaia e te kaiwhakaora hinengaro he taiao haumaru e taea ai e koe te kōrero noa mō ō kare ā-roto, me te kore e whakahē. I te nuinga o te wā ka mahia i roto i tētahi raupapa o ngā wā e 5 ki te 20 wiki te roa.

Whakaarohia tō kaiwhakaora hinengaro he hoa, engari he hoa kua whakangungua motuhake hei ārahi i a koe i tēnei haerenga. Kāore e taea te tumanako i ngā hua i te pō kotahi. He haerenga tēnei e roa ana te wā, ā, he uaua i ētahi wā, engari he pai te utu.

Ngā taahiraa i roto i tēnei tukanga

1. Te Mārama ki te Raruraru: I ngā wāhanga tuatahi, ka kōrerohia e koe ngā wero e pā ana ki a koe, ngā tohu e pā ana ki a koe, me ō wehi. Mena kua kitea kētia he mate hinengaro tōu, he mea nui kia kōrerohia e koe ki te kaiwhakaora hinengaro. Koinei te huarahi e whakatakotohia ai ngā whāinga o te maimoatanga.

2.Te Whakamātautau Hōhonu Mā te Pātai: I runga i tō āhuatanga, ka pātai atu te kaiwhakaora hinengaro ki a koe i ngā momo pātai. Ka kōrero rātou mō ngā mahi o mua, ō wehi, tō whanonga, me ngā mea e whakaarohia ana e koe. Mā tēnei kōrero, ka mārama ake koe ki te āhua o tō whakatau i ngā wero o te ao.

3. Te āwhina i a koe ki te tautuhi i ngā whakaaro me ngā whanonga kino: I tēnei wā, ka akiaki tō kaiwhakaora hinengaro i a koe kia aro nui ki te āhua o tō urupare ki ngā āhuatanga uaua. Ka tautuhi tahi kōrua i ngā kare ā-roto, ngā whakapono, me ngā whanonga kino e puta ai ō raruraru. Tērā pea ka tonoa koe kia tuhi i ēnei ki roto i tētahi pukatuhi.

4. Te āwhina i a koe ki te whakarerekē i aua whakaaro: Koinei te taahiraa tino nui. Ka ako te kaiwhakaora hinengaro i a koe me pēhea te whakarerekē i aua whakaaro me ngā whanonga kino kua kitea e koe. Ka whakarerekē koe i tō tirohanga ki ngā mea, ka ako ki te whakawhanake i ngā tauira whakaaro me ngā whanonga pai. Kātahi ka whakamahia e koe ēnei pūkenga hou hei aro atu ki ngā wero katoa ka pā mai ki a koe ā muri ake nei.

Me pēhea te kimi i tētahi kaiwhakaora CBT pai?

He uaua pea tēnei i ētahi wā, engari kaua e ngakaukore. He mea nui kia kitea te tangata tika māu.

• Pātai atu ki tō tākuta: Ka taea e tō tākuta whānau (GP) te tuku tohutohu pai mō tēnei mea. Tērā pea ka taea e ia te tuku atu i a koe ki tētahi tohunga hinengaro, tohunga hinengaro, kaiwhakatakoto whakaaro rānei.
• Pātai atu ki ngā tāngata pono: Pātai atu ki tētahi hoa, ki tētahi mema rānei o te whānau e pono ana ki a koe mō tēnei mea.
• Tirohia ngā tohu mātauranga: Me whakarite ko te kaiwhakaora hinengaro i whiriwhiria e koe he tohunga kua whakaaetia e te kawanatanga, he tohunga raihana hoki i roto i tā rātou mara. Tirohia hoki mēnā he wheako tōna ki te rongoā i tō mate (hei tauira, te pouri, te manukanuka).

I ētahi wā, ka nui ake pea te kare ā-roto i a koe e rongoatia ana. Nā te mea he mamae pea te kōrero mō ngā kare ā-roto me ngā kaupapa o mua kua roa nei e pehia ana e tātou. Kaua e manukanuka, mā tō kaiwhakaora hinengaro koe e āwhina ki te whakatau i aua kare ā-roto.

Mena kei te tino pouri rawa koe, kāore e taea te noho mokemoke, kei te whakaaro rānei koe ki te whara i a koe anō, me toro atu ki tō tākuta tonu atu, me haere rānei ki te Tari Whawhati Tata (ETU) o te hōhipera tata.