He kare ā-roto noa te wehi me te manukanuka e pā ana ki a tātou i ngā wā katoa. Whakaarohia, i mua i tētahi whakamātautau nui, ina puta he raruraru i te mahi, i te wā rānei e whakatau ana i tētahi whakatau nui, he mea noa te mataku, te manukanuka rānei. Koinei te huarahi a tō tātou roro ki te urupare ki te ahotea me te whakatūpato i a tātou ki ngā tūponotanga e tū mai ana.
Heoi, ki te kore e taea te whakahaere i tēnei wehi me te manukanuka, arā, ki te nui rawa atu ka whakararuraru i ngā mahi o ia rā, i ngā whanaungatanga ki ngā mema o te whānau, me ngā taunekeneke pāpori, kāore i te mea noa. Ka kiia e mātou he mate manukanuka . He mate hinengaro tēnei. Engari ko te mea pai rawa atu, mā te maimoatanga tika, ka taea e te tini o te tangata te whakahaere pai i tēnei āhuatanga me te noho i te oranga noa.
He aha ngā momo matua o ngā mate manukanuka?
Ehara te manukanuka i te mate kotahi e pā ana ki te katoa. He maha ngā momo manukanuka. He mea nui te mārama ki te momo e pā ana ki a koe mō te maimoatanga. Me titiro tātou ki ngā momo matua.
| Te momo manukanuka | He aha te mea nei? |
|---|---|
| Mate Manukanuka Whānui | He kare ā-roto mau tonu o te manukanuka nui rawa me te wehi kāore e taea te whakahaere, ahakoa mō ngā mahi o ia rā. |
| Mate Pāwera | He mataku ohorere, kaha e puta mai ana i tētahi wā ohorere. Ka kiia hoki tēnei he Whakaekenga Mataku . I tēnei wā, ka pāngia pea koe e te werawera nui, te tere o te patu o te uma, me te poto o te manawa. Ki tā ētahi he whakaekenga manawa. |
| Mate Manukanuka Hapori | Ka tino mataku, ka tino mā i te wā e noho tahi ana, e kōrero ana i mua i te iwi, e haere ana rānei ki ngā pāti. He maha tonu ā rātou whakaaro ka whakahēngia rātou e ētahi atu, ka tawaitia rānei rātou. Nā tēnei ka karohia e rātou ngā huihuinga pāpori. |
| Ngā Whakamataku Motuhake | He wehi nui rawa, rerekē hoki ki tētahi mea, ki tētahi āhuatanga rānei (hei tauira, te teitei, te rere, te kararehe, te toto). |
| Te mataku nui ki te ākorā | Te tino mataku ina tae koe ki ngā wāhi e uaua ana ki te tiki āwhina, ki te mawhiti rānei i roto i tētahi āhuatanga ohorere (hei tauira, ngā wāhi kī tonu i te tangata, ngā pahi, ngā ararewa). |
| Manukanuka Wehewehe | Ehara i te mea mā ngā tamariki nohinohi anake tēnei, engari ka pā ki te katoa o ngā tau katoa. Ina haere mai tētahi e tata ana ki a koe (ngā mātua, te hoa rangatira) ki te kite i a rātou, ka mataku rātou kei pā mai tētahi mea kino ki taua tangata. |
He aha ngā tohu noa o tēnei mate?
Ko ngā tohu matua o te manukanuka ko te wehi nui me te āwangawanga . Heoi anō, tera pea ka pāngia koe e ngā mamae tinana. Ka rerekē pea ēnei tohu i runga i te momo manukanuka e pāngia ana koe.
Anei ngā tohu e kitea whānuitia ana:
- He kare ā-roto o te manukanuka, te mataku ohorere, me te kore haumaru.
- Te whakaaro kei te tata te tupu o tētahi āituā nui, o tētahi aituā rānei.
- Te kore moe , te ngenge i ngā wā katoa.
- Te kore e taea te noho marino i te wāhi kotahi.
- Te makariri o ngā ringaringa me ngā waewae, te werawera nui, me te ahua ngoikore.
- Te uaua ki te manawa , te tere ake rānei o te manawa i te mea noa (te pupuhi nui o te manawa).
- Te tere o te manawa o te ngakau (palpitations).
- Te wiri o te tinana.
- Waha maroke .
- Te mamae o te puku, te whakapairuaki.
- Te pakari o te uaua.
- Pōuriuri (vertigo) te māhunga rānei .
- Ko te whakaaroaro ko te āwangawanga tonu mō te raruraru kotahi.
- Te kore e taea te arotahi.
- Te karo nui i ngā mea, i ngā wāhi rānei e whakamataku ana.
Ko te mea nui, kaua e whakatau ko koe anake he Mate Manukanuka tōu nā te mea kei a koe tētahi, ētahi rānei o ēnei tohu. Me toro atu koe ki te tākuta mō tēnā.
He aha i puta ai tēnei momo manukanuka? He aha ngā take?
He uaua ki te tohu i tētahi take kotahi mō tēnei. Tērā pea he maha ngā āhuatanga i puta ai tēnei āhuatanga.
- Ira: Ka taea te tuku iho i ngā mate manukanuka mai i tētahi whakatipuranga ki tētahi whakatipuranga. Mena kei roto i tō whānau te mate, he nui ake te tūponotanga ka pāngia koe e taua mate anō hoki.
- Matū o te Roro: Kua kitea e ngā rangahau ko tēnei āhuatanga pea i puta mai i tētahi hapa, i tētahi taurite kore rānei i roto i ngā ara iahiko e whakahaere ana i te wehi me ngā kare ā-roto o tō tātou roro.
- Te ahotea taiao me ngā āhuatanga mamae: Ka pā nui pea ngā āhuatanga mamae kua kite koe, kua pāngia rānei e koe. Hei tauira, te tukino i te tamarikitanga, te matenga o tētahi e arohaina ana e koe, te tūponotanga rānei ki te tutu.
- Te whakamahi tarukino, waipiro rānei: Ka tahuri ētahi tāngata ki ngā tarukino hei huna, hei whakaiti rānei i tō rātou manukanuka. Waihoki, ka taea e te whakamahinga tarukino me te waipiro te whakararu i ngā mate manukanuka.
- Ētahi atu āhuatanga hauora: Ka rite pea ngā tohu o ētahi āhuatanga o te ngākau, o te pukahukahu, me te tairoi ki ērā o te manukanuka, nō reira he mea nui kia whakakorehia ētahi atu āhuatanga.
He aha ngā maimoatanga angitu mō tēnei?
Kaua e manukanuka, he tino whai hua ngā maimoatanga hei whakaiti me te whakahaere i ngā tohu o te manukanuka. I te nuinga o te wā, ka whakamahia ngātahitia te rongoā me te tohutohu.
Rongoā
Ka tohua e tō tākuta ngā rongoā e tika ana i runga i tō āhua. Ko ētahi o ēnei ko:
- Ngā rongoā ārai pouri: I ēnei rā, ko te rongoā tuatahi mō te manukanuka ko ngā rongoā ārai pouri hou pēnei i ngā "SSRI" me ngā "SNRI". Ka mahi ēnei mā te whakataurite i ngā matū roro me te whakapai ake i tō wairua.
- Benzodiazepines: Ka whakamahia ēnei mō te wā poto noa iho nā te mea ka tere te whakaiti i te manukanuka.
- Ngā aukati-beta: Ahakoa he rongoā ēnei mō te toto toto tiketike, ka āwhina anō hoki ki te whakahaere i ngā tohu ā-tinana o te manukanuka, pērā i te tere o te manawa me te wiri.
He mea nui: Kaua e mutu ohorere te tango i te rongoā kua tohua e koe me te kore he tohutohu a tō tākuta. Tērā pea ka hoki mai anō ō tohumate.
Te Tohutohu me te Whakaora
Pērā i te rongoā, he mea tino nui anō hoki te tuku tohutohu.
- Hinengaro Whakaora: Ka taea e koe te kōrero mō ō whakaaro me ō kare ā-roto ki tētahi kaitohutohu hauora hinengaro whai mātauranga, me te ako i ngā huarahi hei mārama me te whakahaere i aua whakaaro.
- Te Whakaora Hinengaro Whanoke (CBT):He tikanga tino rongonui, he huarahi angitu hoki tēnei. Ka ako koe me pēhea te huri i ō whakaaro kino, wehi ki ngā whakaaro pai. Ka āta whakangungu koe i a koe anō ki te aro atu ki ō wehi.
Ngā mea ka taea e koe te mahi māu ake hei whakahaere i ngā tohu
Haunga te maimoatanga, ka taea e ngā huringa iti ki tō momo noho te āwhina nui i a koe ki te whakahaere i tēnei mate.
- Kia tūpato ki tō āhua: Ka nui ake tō mōhio ki tēnei mate, ka māmā ake te whakahaere.
- Whakaitihia te kawheine: Kaua e kai i ngā mea pēnei i te kawhe, te tī, te tiakarete, me ngā inu pūngao. Ka taea e ēnei te whakanui ake i te manukanuka.
- Āta matara atu i te waipiro me ngā raau taero.
- He kai pai me te whakakori tinana: Mā te whakakori tinana o ia rā pēnei i te hikoi me te oma ka tukuna ngā matū ki te roro e whakaiti ana i te ahotea.
- Moe pai: He mea nui te moe. Whakamātauria te haere ki te moenga me te ara ake i te wā kotahi i ia rā.
- Whakaharatauhia ngā tikanga whakamarie: He tino āwhina ngā mahi pēnei i te whakaaroaro, te yoga, me ngā mahi manawa hōhonu ki te whakamarie i te hinengaro.
- Kia pāpori: He tino pai te kōrero ki ngā hoa pai, pono, me te whakapuaki i ō whakaaro mō te hauora hinengaro.
- Tonoa he āwhina: Mā te whakauru atu ki ngā rōpū tautoko me te hunga kua pāngia e ngā wheako ōrite ka āwhina i a koe kia whakaaro kāore koe i te mokemoke.
Karere Tangohia ki te Kāinga
- He mea noa te mataku me te manukanuka ki te katoa. Engari ki te kore e taea te whakamanawanui, ā, ka whakararuraru i te oranga o ia rā, tera pea he mate manukanuka.
- Ahakoa he uaua te noho me tēnei mate, ehara i te mea ko koe anake. Kei te wātea te āwhina.
- Mā te maimoatanga tika, arā, mā te rongoā me te tohutohu, ka taea te whakahaere pai i tēnei āhuatanga.
- Ki te mea kei a koe ēnei tohu, kaua e wehi, kaua hoki e whakama ki te toro atu ki tō tākuta . Koinei te taahiraa tuatahi pai rawa atu ka taea e koe te mahi.
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