He maha ngā mea hei āwhina i a koe ki te whakaiti i te ahotea e pā ana ki a koe, arā, te pouri. Ehara i te mea he pire katoa. Tērā pea kei roto i tō mahere maimoatanga he rongoā. Engari ki te kore e tino kino tō pouri, ka taea e koe te whiwhi i te nui o te whakamarie mai i ngā mea pēnei i ētahi huringa āhua noho me te tohutohu. Engari kia mahara, he mea nui tonu te kōrero ki tō tākuta me te whiriwhiri i te tikanga maimoatanga e tika ana māu.
1. Te whakakori tinana - he rongoā mō te hinengaro me te tinana
He pai te whakakori tinana, inā koa ko te whakakori tinana e whakapiki ake ana i te tere o te manawa, mō te pouri. He māmā noa iho, ka whakanui ake te whakakori tinana i te rere o te toto ki tō roro. Ka taea hoki e ia te whakanui ake i te whakaputanga o ētahi matū roro, he rite ki ētahi rongoā ārai pouri.
Ka taea e koe te mahi i tētahi mahi e pai ana ki a koe. Ka taea te mahi māmā, te mahi kaha rānei. Hei tauira, i kitea i tētahi rangahau ahakoa te hikoi tere mō te 30 meneti, e rima ngā rā o te wiki, he āwhina nui tēnei mō te hunga e pāngia ana e te pouri ngawari ki te pouri taurite. Kāore he he o te mahi i tua atu i tēnā.
Mena he nui rawa atu tō pouri, he mea pai tonu te whakakori tinana, engari me whai maimoatanga anō pea koe i taua wā anō.
2. He moe pai i te pō - he rongoā mō te hinengaro raruraru
Ka taea e te pouri te whakararu i a koe i te moe, ā, ka taea hoki e te kore moe te whakararu i a koe. He rite ki tētahi huringa kino. Ki te raru koe i te moe, kōrero ki tō tākuta. Tērā pea ka hiahia ia ki te whakamātautau i a koe mō tētahi atu raruraru, pērā i te mate moe pōrearea.
Heoi anō, kei reira ētahi huringa māmā ka taea e koe te mahi ki tō momo noho, ā, ka puta he hua nui. Me titiro tātou ki ēnei.
| Whakaharatauhia ēnei mea kia pai ai te moe i te pō | He aha te mea nui? |
|---|---|
| Whakamahia te moenga mō te moe anake . | Kaua e pānui pukapuka, e mātaki pouaka whakaata, e whakamahi rorohiko rānei i a koe e noho ana i runga i te moenga. Me mōhio tō roro he wāhi moe te moenga. |
| Haere ki te moenga i te wā kotahi i ia rā. | Mā tēnei ka whakahaere i te karaka o tō tinana. |
| Kia pōuri, kia ata noho te rūma moe. | Ko te mārama me te haruru ngā tino take e whakararuraru ana i te moe. |
| Kaua e moe i te awatea. | Mā te moe i te awatea ka whakaiti i tō kaha ki te moe i te pō. |
| Āta karohia te kawheine, te nikotīni, me te waipiro i mua i te moe. | He mea whakaohooho ēnei e tino whakararuraru ana i tō tauira moe. |
| Whakakorikori tinana i te ata, i te ahiahi rānei . | Mā te whakakorikori tinana tata ki te wā moe ka whakaoho i te tinana, ka whakaroa hoki i te moe. |
3. Ngā Rōpū Tautoko - Kia rite ki te mea kāore koe i te mokemoke
Ka taea e tēnei te hanga i tētahi rerekētanga nui. Ina uru atu koe ki tētahi rōpū tautoko, ka tūtaki koe ki ngā tāngata e pāngia ana e ngā wero ōrite ki a koe. "Ka taea e ēnei rōpū te mea kia rite koe ki te kore e mokemoke. He wāhanga tino nui tēnā o te tukanga maimoatanga," te kī a ngā tohunga.
Kāore e rite ana ngā rōpū katoa, nō reira me whakamātau pea koe i ētahi kia kitea rā anō e koe tētahi e pai ana māu. I mua i te whakauru atu ki tētahi, kimihia he aha te kaupapa matua, te āhua o te hui, me te āhua o te whakangungu a te kaiārahi.
4. Te Whakatakoto Whakaaro - Me kōrero tātou mō ngā mea kei roto i ō tātou hinengaro, me te kimi i ngā otinga.
He huarahi pai te kōrero whakaora hei kōrero mō ō wero me te kimi otinga hou. Kua whakaatuhia e ngā rangahau he maha ngā momo tohutohu ka taea te āwhina i te rongoā i te pouri. Hei tauira:
- Te rongoā hinengaro-whanonga (CBT): Mā tēnei ka ako koe ki te tautuhi me te whakarerekē i ngā whakaaro me ngā mahi e puta ai ō tohu.
- Te rongoā ā-tangata:E whakaako ana i ngā huarahi hauora mō te kōrero me te hono atu ki ētahi atu.
- Whakaora whakaoti rapanga: Ka hoatu ki a koe ngā pūkenga e hiahiatia ana e koe hei whakahaere pai ake i tō āhua.
Ko tā te kaiwhakatakoto whakaaro pai he whakamahi i ngā hangarau katoa e wātea ana ki a rātou i roto i ō rātou mātauranga me ngā pūkenga, me te tirotiro me pēhea te urupare a te tūroro ki taua hangarau.
5. Whakaora Marama - Ina koa mō te pouri i ētahi wā
Ka pāngia ētahi tāngata e te momo pouri ina poto ake ngā rā, ina roa ake ngā pō, pērā i te takurua. Ka kiia tēnei ko te Mate Pānga o te Wā (SAD) . I roto i ēnei āhuatanga, ka taea te āwhina mā te whakamahi i tētahi pouaka rama motuhake.
Ko te tikanga o tēnei ko te tū i mua i tētahi pouaka rama mō te 30 meneti pea i muri i te oho ake i te ata. Mō te hunga whai SAD, ka rite te whai huatanga o tēnei maimoatanga ki ngā rongoā ārai pouri.
6. Te Whakaoho Aukume Whakawhiti-Angaanga (TMS)
Ka whakamahia e ngā tākuta tēnei tikanga hei rongoā i te pouri kāore e aro ki te rongoā. Ka whakamahia he papa aukume. "Ka tautuhi anō i ngā whatunga io o te roro, ā, ka taea ai e rātou te mahi noa anō," te kī a ngā tākuta.
Mena kāore i angitu ētahi atu maimoatanga, ka taea e koe te kōrero ki tō tākuta mō ngā painga me ngā huakore o tēnei. Ka mahia tēnei maimoatanga i te tari o te tākuta, i a koe e ara ana. E 40 meneti te roa o ngā wā e whakahaerehia ana, e 5 ngā rā o te wiki, mō ngā wiki e 4 ki te 6. Tērā pea ka pāngia koe e te mamae o te upoko i muri i te maimoatanga, engari ka taea e koe te mahi i ō mahi o ia rā pērā i te tikanga.
7. Te Whakaora Hiko-ā-ringa (ECT)
Mena he nui te pouri kei a koe, ā, kāore e pai ki ētahi atu maimoatanga, ka tūtohu pea tō tākuta i tēnei maimoatanga.
Ka tukuna tēnei maimoatanga i raro i te mate whakamoe whānui, arā, kei te moe koe. Nō reira, me whai tangata koe hei taraiwa i a koe ki te kāinga i muri i te maimoatanga. I te wā o te ECT, ka tukuna e te tākuta he iahiko iti mā roto i ngā irahiko ki tō tumuaki. Ka puta he mate hopu poto i a koe e moe ana.
E ono ki te tekau mā rua ngā maimoatanga e pau ana i roto i ētahi wiki. I ētahi wā ka whakamahia hoki hei "whakaora tiaki" hei ārai i te hokinga mai o ngā tohu i muri i te pai haere o te pouri.
He maimoatanga angitu te ECT kua roa e whakamahia ana, engari kāore anō kia tino mārama ngā tākuta me pēhea te whakapai ake i te pouri e ngā haurangi i puta mai i te ECT, me te take hoki.
Ka pā mai pea te mamae o te upoko, te mamae o te puku, te mamae o ngā uaua, me te ngaronga mahara mō te wā poto i te ECT, ā, ka mau tonu pea tēnei i te wā e rongoatia ana.
Karere Tangohia ki te Kāinga
- Ehara te pouri i te ngoikore, he mate e taea te rongoā.
- Haunga te rongoā, ko ngā mea pēnei i te whakakori tinana, te moe pai, me te tuku tohutohu ka tino āwhina i a koe ki te whakaora.
- Kāore koe e hiahia ki te haere ko koe anake i tēnei haerenga. Kia angitu ngātahi koe me tō tākuta, tō whānau, me ngā rōpū tautoko.
- Me rapu tonu i te tohutohu hauora hei whiriwhiri i te maimoatanga e pai ana mōu. Kaua e whakamātau i tētahi mea māu ake.
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