He nui rawa atu tēnei ahotea māu? (Taumahatanga Katoa) Me kōrero tāua mō tēnei

Tērā ngā rā e rite ana ki te hinganga o ngā mea katoa i te wā kotahi. Ngā raruraru i te kāinga, te mahi i te tari, ngā raruraru pūtea , ngā taonga a ngā tamariki... Kāore ianei koe i te whai wā ka pēhia tō mahunga e ēnei mea katoa, ā, ka tino ngenge koe, kāore e taea e koe te mahi i tetahi mea? He wheako noa tēnei mō te tini o te tangata. Ehara i te he nāu. He rohe kei reira mō ngā mea ka taea e ō tātou tinana me ō tātou hinengaro te whakahaere. Ina whitihia taua rohe, ka tīmata ngā raruraru.

He aha rawa te 'Allostatic Overload'?

Kia mārama noa tātou ki tēnei āhuatanga. Whakaarohia he rite tō tinana ki tētahi motuka. Ina whakamahia e tātou tētahi motuka, ka tawhito haere ōna wāhanga i roto i te wā. He aha te mea ka puta mēnā kāore i te tiakina tika, i te mahi rānei i te wā tika? Ka pakaru ohorere te motuka. Pērā anō hoki mō tō tātou tinana.

Ka pāngia ō tātou tinana e ngā momo pēhanga katoa o te ao, arā, te ahotea. Ko te tukanga e urutau ai ō tātou tinana ki ēnei pēhanga ka kiia ko te "Allostasis." Engari ina kore e taea te pupuri i tēnei pēhanga, ka pakaru te pūnaha urutau o tō tātou tinana. Koinei te mea e kiia nei e tātou ko te "Allostatic Overload" i roto i te rongoā. Ki te kī noa, ko te wā tēnei ka nui ake tō tinana me tō hinengaro i te taumata o te ahotea ka taea e rātou te whakahaere.

Kua whakaatuhia e ngā rangahau ka taea e tēnei 'Taumahatanga Allostatic' te arahi ki te mate manawa, te toto toto tiketike , ngā raruraru hauora hinengaro, tae atu ki te mate wawe. Ehara i te mea ko te tinana anake ngā pānga o tēnei, engari ko waho hoki. Hei tauira, kua kitea he nui ake te tūponotanga o ngā kaitākaro whare wānanga ki te whara i te wā o ngā whakamātautau. Nā te mea kua 'taumaha rawa' te tinana i te ahotea hinengaro o te whakamātautau.

Me pēhea taku mōhio kei te pāngia ahau e tēnei āhuatanga 'Taumaha rawa'?

He uaua tēnei ki te tautuhi tika. Nā te mea ehara i te mea ka puta katoa i te wā kotahi, pērā i te pona piko. I te nuinga o te wā, ka piki haere i roto i te wā. He rite ki te kōrero mō te wā e purangahia ana he kakau witi ki runga i te puranga kakau witi, ka whati te tuara o te kamera i te kakau witi whakamutunga.

Kāore he tautuhi motuhake mō te "Allostatic Overload" i roto i te whakarōpūtanga o ngā mate hinengaro i roto i te "DSM - Diagnostic and Statistical Manual of Mental Disorders". Nō reira, kāore he rongoā motuhake mōna. I te nuinga o te wā, ka puta mai tēnei āhuatanga hei manukanuka, hei pouri rānei.

Engari tirohia mēnā kei a koe ēnei tohu. Me wehewehe kia rua ngā wāhanga: te tinana me te hinengaro.

Āe, he aha te mea ka taea te mahi hei puta atu i tēnei āhuatanga?

Ki te kite koe kei te tīmata koe ki te taka ki tēnei āhua 'taikaha rawa', ka taea e koe te ārai. Engari ki te kore e taea, ā, kei roto kē koe i taua āhua, kaua e manukanuka. He huarahi hei puta atu i tēnā.

1. Tuatahi, me whakarārangi ngā pātai, me te whakarite i aua pātai kia rite ki te kaupapa matua.

Ina puta mai ngā mea katoa ki roto i ō tātou hinengaro i te wā kotahi, ka pōhēhē tātou, ā, kāore e taea te whakaaro me aha. Ko te otinga pai ko te tuhi i ngā mea katoa kei roto i tō hinengaro ki runga i tētahi pepa.

• Tuhia ngā mea katoa e whakararuraru ana i a koe: ngā raruraru mahi, ngā mahi o te whare, ngā raruraru pūtea, ngā raruraru hauora ... Whakarārangihia katoatia.
• Wehea ngā mea ka taea e koe te whakahaere me ngā mea kāore e taea e koe: Tirohia te rārangi ka ūkui i ngā mea kāore e taea e koe te whakahaere. Hei tauira, he mea tika kia manukanuka ki te āhua ōhanga o te whenua. Engari kāore e taea e koe te whakarerekē i tēnā i a koe anō. Nō reira, mā te manukanuka ki tēnā ka nui ake tō ahotea.
• Whakaritea ngā mea ka taea e koe te whakahaere: Nā te mea he iti noa ngā mea e toe ana hei whakahaere māu, whakarōpūtia kia rite ki "ngā mea me mahi i nāianei" me "ngā mea ka taea te mahi i muri mai".

Mā te mahi i tēnei ka mārama ake tō hinengaro, ā, he tino āwhina tēnei ki te whakaiti i te manukanuka .

2. Whakahaerehia te ahotea mā te whakakori tinana - engari kia tūpato.

He taputapu pai te whakakori tinana hei whawhai i te taumaha nui. Engari he raruraru anō tēnei. Ki te nui rawa tō whakakori tinana i te wā e ngenge ana koe i te tinana me te hinengaro, ka nui ake te tūponotanga ka whara koe.

Nā, me aha koe?

• Hurihia tō mahinga whakakori tinana : Ki te mea he tino pukumahi, he ahotea hoki tō ao, whakaitihia te kaha o tō whakakori tinana.
• Whakamātauria te HIIT: He mea whakamiharo, he pai ngā whakangungu poto o te wā roa (HIIT) mō tēnei. Hei tauira, eke pahikara whakakori tinana mō te 10-12 meneti i te tere tere, okioki mō tētahi wā, kātahi ka mahi i ētahi atu huringa. Ka āwhina ēnei whakangungu poto i tō pūnaha io ki te whakatikatika anō. He pai ake pea tēnei i te whakakori tinana roa.
• Kaua e wareware ki te moe me te kai totika: Kāore e ranea te whakakori tinana anake. He mea nui te moe pai me te kai taurite . Kua whakarerekētia ō tikanga kai e te ahotea? Kei te peke koe i ngā kai? Engari, tāpirihia he huawhenua me he hua ki tō kai, ā, inumia he nui te wai.

Haunga tēnei, ka taea e koe te whakamātau i ngā mea katoa e pai ana ki a koe. Te whakaaroaro, te whakakorikori manawa, te yoga, ō tikanga whakapono... ka taea e ngā mea katoa te āwhina i te whakamarie i tō hinengaro.

Ina hoki ngā mea ki te āhua noa...

Tērā pea kua roa koe e taka ana ki te mahanga o te "Allostatic Overload." Engari ka taea te mahi tere ake. He tino pakari ō tātou tinana. Ki te hoatu e koe ki tō tinana ngā mea e hiahiatia ana e ia (okiokinga, kai totika, whakakori tinana), ka tere te ora.

Kaua e tumanako ka pai ake ngā mea katoa i roto i te pō kotahi. Kaua e whakapae i a koe anō. Tērā pea ka whakaaro koe , "Ko taku mahi te mea tino whakararuraru i ahau, i mutu taku mahi, engari he aha ahau kāore tonu i te pai?" Tērā pea ka roa ētahi wiki ka mōhio tō tinana me tō hinengaro, "Kua haumaru tātou inaianei."

Me pēhea koe e mōhio ai kei te ora koe?

• Mena ka taea e koe te whakangāwari (kaua e titiro noa ki tō waea pūkoro, engari kia marino, kia noho mārama hoki ki tēnei wā tonu).
• Ki te moe pai koe i te pō, ā, kāore he āputa.
• Ki te mea kua marino tō hinengaro, kua iti iho hoki ngā mea e rere ana i roto i tō mahunga.

He tohu pai ēnei kei te ora ake koe.