Kāore e taea te mutu te ngau i ō maikuku, te kukume rānei i ō makawe? Me ako tātou mō te Whakangungu Whakahuri i te Habit (HRT)!

He maha ngā momo whanonga kei roto i ō tātou oranga, tika? Ko ētahi he pai, ko ētahi kāore i te tino pai. Hei tauira, ko ētahi tāngata he whanonga kāore e kati i te kāpata o te kīhini mēnā ka waiho tuwhera. He ahua whakarihariha, engari kāore i te tino kino. Engari tera ētahi whanonga ka pā nui ki ō tātou oranga me tō tātou hauora. Whakaarohia, ngā whanonga pēnei i te ngau i ō tātou maikuku, te ngaungau i ō tātou kiri, me te kukume i ō tātou makawe. Ko ēnei ngā mea ka mahia e tātou me te kore e mōhio. Ka taea e ēnei momo whanonga te whakararuraru i ō mahi o ia rā, te whakararu i te hinengaro, tae atu ki te whara tinana. Nō reira, ki te mea he whanonga uaua ki te whakamutu, ā, me āwhina koe ki te whakakore, ko te tikanga maimoatanga e kōrerohia ana e tātou i tēnei rā e kiia nei ko te Habit Reversal Training (HRT) ka tino whai hua ki a koe.

He aha te Whakangungu Whakahoki i te Habit (HRT)?

Ko te Whakangungu Whakahoki Habit, arā, ko te HRT , he rongoā whanonga e tautuhi ana i tō whanonga kino, kāore e hiahiatia, ka whakakapia ki tētahi mahi kore kino. Ki te kī māmā noa iho, ko tā tātou mahi he whakangungu i tō tātou roro ki te kī "kati" ki te whanonga kino, me te mahi i tētahi atu mea i te wā kotahi.

He rite ki te poka i runga i te rori. Ka taka tonu tātou ki roto i taua poka ina hikoi tātou i taua rori. Ko tā te HRT mahi, ina tata tātou te taka ki roto i taua poka, ka mōhio ia ki a ia, ā, ka ako i a tātou i tētahi atu ara, i tētahi atu ara, hei whiti atu i te poka. I roto i te wā, ina tae tātou ki te poka, ka taunga tātou ki te tango i te ara hou me te kore e mōhio. Ka ngaro te tikanga tawhito.

I whakaurua tuatahitia tēnei tikanga e ngā tohunga hinengaro tokorua i te tekau tau atu i 1970. Mai i taua wā, kua whakamātauhia tōna whai huatanga e te maha o ngā rangahau.

He aha ngā momo tikanga e whakamahia ana mō te maimoatanga HRT?

Mā tēnei tikanga maimoatanga ka mutu ngā whanonga maha e aro ana ki te tinana e pā ana ki ngā tamariki me ngā pakeke. Me titiro tātou ki ēnei whanonga.

Mena kei te hiahia āwhina koe ki te whakamutu i tēnei whanonga, he pai ake te toro atu ki tētahi tangata whai wheako ki te HRT, pērā i tētahi kaiwhakatakoto whakaaro.

He pēhea te mahi a tēnei maimoatanga HRT?

I tēnei maimoatanga, ka mahi tahi koe me tētahi kaiwhakatakoto whakaaro. He maha ngā mahi matua e whai wāhi ana. Me kōrero poto tātou mō ia mahi.

1. Whakangungu Mōhiotanga

Koinei te taahiraa tuatahi, te taahiraa tino nui hoki. Ko tā mātou e mahi nei i konei ko te whakamōhio i a koe anō ki te wā e whanake ana taua whanonga kino, me te pēhea e mahi ai koe i taua whanonga. He rite ki te whakatakoto i tētahi kāmera CCTV ki tō tinana, me te whakaatu ki a koe anō i tāu e mahi nei. He torutoru atu anō ngā taahiraa iti hei whakatutuki i tēnei.

• Whakaahuatanga Whakautu: Tuatahi, ka kōrero taipitopito kōrua ko tō kaiārahi mō te whanonga. Me kī ko tō whanonga he ngau whao. "Ina mātakitaki pouaka whakaata ahau, ka kuhu pōhewa ahau i tōku ringa ki roto i tōku waha. Kātahi ka ngau ahau i tōku maikuku tohu ki waenganui i ōku niho. I ētahi wā ka ngaungau ahau i te kapia huri noa." Whakaahuahia ngā mea katoa mai i ngā mea iti rawa pēnei i tēnei.
• Te Kimi Urupare: Muri iho, i ia wā ka mahi koe i taua whanonga, me mōhio koe ki taua whanonga, "Āe... kei te mahi ahau i tēnei inaianei." Ina mōhio koe i a koe e noho tahi ana me te kaitohutohu, ka whakatenatena ia i a koe. Mena kei te mahi koe i tēnei me te kore e mōhio, ka tohu atu ia ki a koe. Ahakoa i te kāinga, ina tīmata koe ki te ngau i ō maikuku, ka taea e koe te kī atu ki a koe anō, "Āe, kei te mahi ahau i tēnei inaianei."
• Whakangungu Whakatūpato Moata: Kia mōhio ake koe ki te wā e uru ana koe ki tētahi whanonga, ka tirohia e tātou ngā whakaaro, ngā kare ā-roto, me ngā nekehanga e puta ake ana ki te hinengaro ina tata koe ki te uru ki te whanonga. Hei tauira, ki te ngau koe i ō maikuku, tera pea kei te neke tō ringa ki tō waha i mua i tō ngau. Tērā pea ka pāngia koe e te pēhanga, te hoha rānei. Ka ako tātou ki te mōhio ki ēnei "tohu whakatūpato moata." Ka tirohia hoki e tātou te wā e tino uru ai koe ki te whanonga. Tērā pea i te wā e haere mai ana te whakamātautau, i te wā e riria ana koe e tetahi, i te wā rānei e noho noa ana koe.

2. Whakangungu Urupare Whakataetae

Nā, kua mōhio tātou he aha tā tātou whanonga kino, āhea ka puta, me ngā tohu tōmua. Ko te mahi tuarua ko te mahi i tētahi atu mea e kore ai e taea e tātou te mahi i taua whanonga kino ina hiahia tātou ki te mahi. Ka kiia tēnei ko te 'Whakautu Whakataetae'.

I te wa e whiriwhiri ana koe i tēnei rongoā, me whakaaro koe ki ētahi mea.

• Mā tēnā ka kore e taea te mahi i taua whanonga kino tawhito.
• Me taea e koe te noho i taua mahi mō te iti rawa i te meneti.
• He mahi noa iho tēnei, ā, kāore e kitea he rerekē ki ētahi atu.
• Me waiho hei mahi ka taea te mahi i ngā wāhi katoa, me te kore he taputapu.

He aha ngā mea ka taea te mahi hei ārai i te ngau o ngā whao?

• Puritia te kakau ki roto i ō ringaringa, ka waiho ki tahaki. Kei kore e taea e koe te kuhu ki roto i tō waha.
• Puritia ō ringaringa.
• Ki te mea kei runga koe i te tūru, noho ki runga i ō ringaringa.
• Herea ō ringaringa.

Kia whiriwhiria e koe tētahi mahi ārai e pai ana ki a koe, ka whakaharatau koe i taua mahi me tō kaiako. Ina hiahia koe ki te ngau i ō whao, ka mahi koe i te mahi i whiriwhiria e koe (hei tauira, te kōpiri i ō ringa).

3. Te whiwhi tautoko pāpori (Whakangungu Kaha)

Koinei te tuatoru o ngā taahiraa. Ka kiia hoki tēnei ko te 'Hihiri me te Whakatutuki'. He māmā noa iho, ko te whakauru i ngā tāngata e tata ana ki a koe, pērā i tō whānau me ō hoa, ki tō haerenga.

Hei tauira, ina kite koe i tō māmā, tō pāpā, tō teina, tō hoa pai rānei e mahi ana i te mahi rerekē (e pēhi ana i ō ringaringa), ka mihi rātou ki a koe. Ka mea rātou pēnei i te, "Āe... rawe! Kei te tino pai tō mahi." He whakanui nui tēnā māu.

Waihoki, ki te wareware koe, ā, ka tīmata te ngau i ō whao, e kore e kino, engari ka whakamahara aroha ki a koe kia "paruhia ō ringaringa." Mā tēnei tautoko pāpori koe e whakakaha ake tō tikanga hou.

Ētahi atu mea hei āwhina i tua atu i te HRT

Haunga ngā mahi matua e toru kua whakahuatia i runga ake nei, e rua atu anō ngā tikanga whakangungu ka taea te tāpiri ki tēnei maimoatanga.

Whakangungu Whakangā

He maha ngā wā, ka puta ake ēnei whanonga kino i te wā e pāngia ana tātou e te ahotea. Nō reira, mā te whakamahi i ngā huarahi hei whakamarie i ō tātou hinengaro, ka taea e tātou te whakaiti i te hiahia ki te whai i taua whanonga kino. Tērā pea ka ako atu tō kaiārahi i a koe i ngā mea pēnei i:

• Te aro nui
• Whakaaroaro
• Te whakakorikori manawa hōhonu
• Te whakangāwari uaua haere whakamua
• Ngā mea pēnei i te whakarongo waiata, te pānui pukapuka, me te whakakori tinana.

Whakangungu Whakawhanui

Ko tāu mahi i konei ko te whakaharatau i te 'mahi rerekē' hou kua akohia e koe i ngā wāhi rerekē, i ngā wā rerekē. Me whakaharatau koe i tēnei i ngā wāhi katoa, kaua i te kāinga anake, pērā i runga i te pahi, i te akomanga, i te mahi. I a koe e mahi tonu ana i tēnei, ka noho te mahi hou hei tikanga, kāore koe e mōhio, ā, ka pehia rawatia te tikanga kino tawhito.

He tino whai hua tēnei maimoatanga?

Āe. I te nuinga, he maha ngā rangahau kua whakaatu he huarahi tino whai hua te HRT ki te whakaiti i ētahi whanonga.

Heoi, me mārama tātou ki tētahi mea. I roto i ngā āhuatanga uaua ake, pērā i te whakawhirinaki ki te nikotīni, te Mate Whakararuraru-Āwangawanga (OCD) rānei , ehara i te mea he maimoatanga katoa te HRT anake. I roto i ēnei āhuatanga, tera pea ka hiahiatia he rongoā, he maimoatanga hinengaro rānei hei tāpiri atu ki te HRT. Ka taea e koe te kōrero ki tō tākuta mō te mahere maimoatanga pai rawa atu māu.

Kia pēhea te roa o te maimoatanga HRT?

Kāore he wā kua whakaritea mō tēnei. Kei runga i ngā āhuatanga pēnei i te uaua o tō mahi o ia rā, me te nui o tō whakapau kaha ki te mahi. Haunga te tūtaki ki te kaiārahi, he mea nui anō hoki te wāhanga "mahi kāinga" ka mahia e koe i te kāinga.

Ka taea e ētahi tāngata te whakarērea te mahi i roto i ētahi marama. Ko ētahi ka roa pea mō te tau, neke atu rānei. Ko te hunga whai mate roa, pērā i te mate tic, te dermatotillomania rānei, me haere pea ki ngā wā "tiaki" i ia wā, puta noa i ō rātou oranga, ahakoa i muri i te maimoatanga HRT tuatahi.

Āhea ahau me toro atu ki te tākuta?

Mena kua whakamātau koe i te HRT, ā, kāore e pai ana, kōrero anō ki tō tākuta , ki tētahi kaitohutohu rānei. Tērā pea he pai ake tētahi atu kōwhiringa maimoatanga māu.

Waihoki, ki te hoki anō te whanonga i muri i tō whakamutu i te HRT, kaua e manukanuka. Mā te tūtaki anō ki te kaiwhakatakoto whakaaro me te haere ki ētahi wā tirotiro anō ka taea e koe te hoki ki te huarahi tika.

Mō ngā tekau tau, kua āwhina te HRT i te tini o te tangata ki te wikitoria i ā rātou whanonga whakararuraru. Ki te hiahia āwhina koe, kaua e wehi ki te toro atu ki tō tākuta, ki tētahi tohunga hauora hinengaro rānei. Kāore rātou i reira hei whakahē i a koe, engari hei āwhina i a koe.