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.
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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.
| Ngā Tohu ā-Tinana | Ngā Tohu Hinengaro me ngā Tohu Kare ā-roto |
|---|---|
| Ngā mamae tinana kāore i te mārama te take. | Ka hohoro te riri, ka noho pōrearea tonu. |
| Te pēhanga o ngā uaua i ngā wāhi pēnei i te tuara, te kaki, me ngā pakihiwi. | Te kore moe i te pō, te kore e taea te moe nā ngā mea e rere ana i roto i tōu mahunga. |
| Te pikinga ake o ngā āhuatanga pēnei i te mamae o te puku me te gastritis. | Te pōuri, te manukanuka rānei. |
| Te mate auau (hei tauira, te makariri). Te hekenga o te ārai mate. | Ko te kore e taea te arotahi ki tetahi mea, te ngaro o te hinengaro. |
| Te putanga ohorere mai o te mamae o te tuara (hei tauira, i te wā e piko ana ki te mau i te tōkena). | Te whakaaro he "kāore e taea, he uaua rawa" ngā mea katoa. |
Ko te mea nui, ki te mau tonu ēnei tohu, kaua e mamae ko koe anake , engari me kōrero ki tō tākuta whānau. Ka taea e ia te kimi i te tino mate o tō tinana, ā, ka tukuna koe ki te maimoatanga e tika ana.
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Check Availability →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.
Whakaarohia te whakangungu ki te oma i tētahi marathon me te tiaki i ō mātua, te tiaki i ngā tamariki nohinohi, me te mahi wā-katoa. Tērā pea kāore e taea e tō tinana te whakahaere.
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.
Karere Tangohia ki te Kāinga
- Ina kore e taea te whakamanawanui i ngā pēhanga o te ao, ka pāngia te tinana me te hinengaro e te 'taikaha rawa'. Ka kiia tēnei e tātou ko te 'Taikaha Rawa '.
- Ko ngā tohu o tēnei ko te mamae tinana kāore e taea te whakamārama, te kore moe, te pukuriri, me te mate pinepine.
- Mā te tuhi i ngā raruraru o tōu mahunga ki runga i tētahi pepa, me te whakarite i ngā mea ka taea e koe te whakahaere hei kaupapa matua, ka tino whakamarietia tōu hinengaro.
- Ko te whakakori tinana, te moe pai, me te kai totika ngā taputapu pai rawa atu hei whakakore i tēnei mate. Kaua e nui rawa te mahi, whakarongo ki tō tinana.
- He roa te wā e ora ai. Kia atawhai ki a koe anō. Kaua e haere ko koe anake i tēnei haerenga, kōrero ki tētahi hoa pono, ki tētahi mema o te whānau, ki tō tākuta rānei.
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