Kei te pāngia koe e te pouri? E mōhio ana rānei koe ki tētahi e pāngia ana e tēnei mate? He tokomaha te hunga e whakaaro ana ko te rongoā anake te huarahi hei rongoā i te pouri. Engari, he tikanga anō tēnei e rite ana te kaha ki te rongoā, ā, kua puta mai ngā hua angitu ki te tini tāngata. Ko te hinengaro whakaora hinengaro tēnei, arā, ko te kōrero whakaora. Kua rongo pea koe mōna. Kia kite tātou me pēhea e taea ai e ia te āwhina i a koe i tēnei rā.
He aha tēnei mahi hinengaro?
I roto i ngā kupu māmā noa iho, ko te mahi hinengaro he kōrero ki tētahi tohunga hauora hinengaro mō tō hauora hinengaro me ngā take e pā ana ki tēnā. Ehara i te mea he kōrero noa iho. He tikanga pūtaiao hei āwhina i a koe ki te whakatau i ō raruraru hinengaro me te whakapai ake i tō hauora hinengaro.
Whakaarohia te nui o te whakamarie ki te taea te whakapuaki i ō taumahatanga me ō pōhēhētanga katoa ki tētahi e whakawhirinaki ana koe, e mōhio ana hoki koe. Ko te hinengaro whakaora tēnā.
Me titiro tātou ki ētahi o ngā painga ka riro i a koe mai i tēnei rongoā.
| Ngā painga o tēnei | Hei whakarāpopototanga... |
|---|---|
| Ka āwhina i a koe ki te whakahaere i ngā wā uaua o te ao. | Ka ako koe me pēhea te aro atu ki tētahi raruraru me te kore e mataku ina puta mai. |
| Ka āwhina i a koe ki te tautuhi i ngā whakapono me ngā whanonga e kino ana ki a koe, ā, ka ārahi hoki i a koe ki te whakakapi i aua whakapono ki ngā mea hauora ake. | Engari kaua e whakaaro, "Kāore he mea e pai ana mōku," me whakaharatau ki te whakaaro, "Ka ngana ahau." |
| Ka āwhina i a koe ki te mārama ake ki ō whanaungatanga me ngā wheako o mua. | Ka tīmata koe ki te mārama he aha koe i raru ai i ngā wā katoa me ētahi tāngata, he aha koe e kore ai e wareware i ētahi mea. |
| Tāutuhia ngā mea e whakanui ana i te pouri, ā, whakaakona koe ki te whakatau i aua mea. | Ka ako koe ki te aha me mahi ina tere haere tō ngākau. |
| Whakaora i ngā tohu o te pouri. | Ka memeha haere ngā mea pēnei i te pouri, te riri, me te mokemoke. |
| Āwhina i a koe ki te whakatakoto i ngā whāinga whai hua i te ao. | E whakaatu ana tēnei i a koe me pēhea te hanga i tō oranga huri noa i ngā mea nohinohi ka taea e koe te mahi, me te kore he tumanako nui. |
He aha ngā momo matua o te hinengaro whakaora?
Ka whiriwhiria e ngā tohunga hauora hinengaro te tikanga whakaora e whakamahia ana e rātou i runga i ō hiahia. I ētahi wā, ka whakamahia pea he huinga o ngā tikanga e rua. Me titiro tātou ki ngā tikanga tino noa.
Te Whakaora Hinengaro Hinengaro (CBT)
He tikanga rongonui tēnei, ā, he whai hua hoki mō ngā tini mea, pērā i te pouri, te manukanuka, te waipiro me te whakamahi kino i ngā raau taero. Kua kitea e ngā rangahau he pai ake te whai huatanga o tēnei tikanga CBT i te rongoā.
Ko te ariā matua o te CBT koia tēnei:
- Ko te nuinga o ngā wā ka puta ake ō tātou raruraru hinengaro i ngā tauira whakaaro me ngā whanonga hē kua akohia e tātou i roto i te wā.
- Mā te ako ki te whakahaere i ēnei whakaaro me ngā whanonga hē, ka taea e tātou te whakaiti i ngā tohu o te pouri.
Mā tō kaiwhakaora koe e ārahi i roto i ngā mahi pēnei i:
- Te tautuhi i ngā whakaaro hē, koretake e puta ake ana ki tō hinengaro ("Kāore au i te whai hua," "Kāore he tangata e pai ana ki ahau") me te whakaharatau ki te titiro ki aua whakaaro e rite ana ki tō rātou āhua .
- Te āwhina i a tātou kia pai ake te mārama ki ngā whanonga a ētahi atu me ō rātou hihiri.
- Te whakaako i ngā pūkenga whakaoti rapanga ina pā mai he raruraru uaua.
- Āwhina i a koe ki te whakanui ake i tō whakapono ki ō pūkenga.
- Mā te reira koe e māia ai ki te aro atu ki ō mataku, kaua ki te karo atu.
- Te whakaharatau i te whakawhitiwhiti kōrero pai ki ētahi atu (mā ngā mahi pēnei i te tākaro whakaari).
- Te whakaako i ngā tikanga whakangā hei whakangā i te hinengaro me te tinana.
Te Hinengaro Whakaora Tangata (IPT)
Ko te arotahi matua o tēnei tikanga ko ō whanaungatanga tangata.Tirohia ngā raruraru o ngā whanaungatanga. Nā te mea i ētahi wā ka puta te pouri i ēnei raruraru whanaungatanga. Hei tauira:
- He pōuri, he mate rānei e kore e taea e koe te manawanui, ā, kei te mau tonu .
- He panonitanga nui i roto i tō mahi, i tō oranga pāpori rānei.
- Ngā pakanga tonu me ō hoa aroha.
- Te uaua ki te hanga whanaungatanga ki ētahi atu.
He maimoatanga poto te IPT e ako ana i a koe me pēhea te whakapuaki i ō kare ā -roto me pēhea hoki te taunekeneke pai ake ki ētahi atu.
Whakaora Rōpū
Ko te mea ka tupu i roto i tēnei, ka huihui mai tētahi rōpū o te 5 ki te 15 tāngata e pāngia ana e tētahi raruraru motuhake pēnei i te pouri, pērā i a koe, ka kōrero mō te haora, e rua rānei i te wiki i raro i te arataki a tētahi, e rua rānei o ngā kaiwhakaora hinengaro.
Whakaarohia, he tino whakamarie te mōhio kei reira ētahi atu tāngata he rite tonu ō rātou raruraru ki a koe? He tino whakamarie te mōhio "Ehara i te mea ko au anake tēnei e raru ana." Koinei tētahi o ngā painga nui o te whakaora ā-rōpū.
Ētahi atu tikanga rongoā e whakamahia ana
Mena e tika ana, ka whakamahia pea e tō kaiwhakaora hinengaro tētahi, ētahi rānei o ngā tikanga e whai ake nei.
| Momo Whakaora | He aha te mea ka tupu ki tēnei? |
|---|---|
| Te Whakaora Whanoke Whakawhitiwhiti Kōrero (DBT) | He momo CBT e whakamahia ana hei rongoā i te hunga e whakaaro ana ki te whakamomori me ētahi atu āhuatanga. Ka ako koe ki te whakahaere i ō kare ā-roto me te whakarerekē i ngā whanonga kino. |
| Te Whakaora Hinengaro-ā-tinana | Ka tūhuratia e mātou te pānga o ō wheako tamarikitanga me ō whakaaro kino huna ki tō hauora hinengaro o nāianei. Mā tēnei koe e āwhina kia mārama ake ai ki a koe anō. |
| Tātaritanga Hinengaro | He momo whakaora hinengaro hōhonu ake tēnei, ā, he roa ake te wā. Me tūtaki pea koe ki te kaiwhakaora hinengaro i ngā wā e toru, neke atu rānei, i te wiki. |
| Te Whakaora Tautoko | Mā te kaiwhakaora hinengaro koe e whakatenatena, e ārahi, e āwhina hoki i a koe ki te hanga i te kaha e hiahiatia ana e koe hei whakahaere i tō pouri. Mā tēnei koe e āwhina ki te whakawhanake i te whakaaro nui ki a koe anō me ngā pūkenga pāpori. |
| Te Whakaora Whakaae me te Whakapūmau (ACT) | Kei roto i tēnei ko te tautuhi i ngā whakaaro me ngā kare ā-roto e puta ake ana ki tō hinengaro, te ako ki te whakaae ki aua whakaaro kaua ki te whawhai atu, kātahi ka āwhina i a koe ki te whakapau kaha ki te hanga i ngā huringa pai ki tō ao. |
Me pēhea te whakahaere i ēnei wā maimoatanga?
I te nuinga o te wā, ka tūtaki koe ki tētahi kaiwhakaora hinengaro i te wiki mō te 45, 60 meneti rānei i tā rātou tari. Engari ināianei he rerekē ngā huarahi hei mahi i tēnā.
- Ngā wātū ipurangi (mā te waea ataata)
- Ngā ataata kua whiriwhiria motuhaketia
- Ngā Pukapuka Mahi
Ka taea te whakahaere i ētahi o ēnei kaupapa i raro i te arataki a tētahi kaiwhakatakoto whakaaro hauora hinengaro , ko ētahi ia ka taea te whakahaere e koe anō.
Engari kia maumahara, i mua i te whiriwhiri i tētahi o ēnei tikanga, me kōrero koe ki tō tākuta. Māna e mārama tō āhua, ā, māna hoki e whakatau ko tēhea tikanga maimoatanga te mea pai mōu. Kaua rawa e whakatau ko koe anake.
Karere Tangohia ki te Kāinga
- He rongoā tino whai hua te hinengaro whakaora mō te pouri, ā, kua whakamātauhia e te pūtaiao. Ehara i te kōrero noa iho.
- Ehara i te mea ko te kōrero noa iho mō ngā take kei roto i tō hinengaro tēnei. Engari ko te whakaako i a koe ki ngā pūkenga e hiahiatia ana hei whakahaere i ō whakaaro, i ō kare ā-roto, me ō whanonga.
- He rerekē ngā momo rongoā, pērā i te CBT me te IPT. Mā tō tākuta koe e āwhina ki te whiriwhiri i te tikanga e pai ana mōu.
- He hononga tēnei i waenganui i a koe me tō kaiwhakaora hinengaro, nō reira kōrerotia ngā mea katoa me te tuwhera me te pono.
- Ka taea te whakamahi i tēnei rongoā, me te kore rānei he rongoā. Ko tō tākuta te tangata pai rawa atu hei whakatau. Nō reira, kōrerohia ngā mea katoa ki a ia.
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