He nui rawa ō whakaaro mō ngā mea? (Te āwangawanga nui rawa) Kia kite tātou me pēhea te pānga o tēnei ki te tinana

E whakaaro ana koe i ētahi wā, "Me i whakaaroaro noa ahau mō tēnei mea, me i manukanuka noa ahau, tera pea ka āraihia tēnei mea kino kei puta?" Engari ko te pono, ko te whakaaro nui rawa ki ngā mea, arā, ko te manukanuka, ka pā kino ki ō tātou tinana. Ina neke atu tēnei i te mea nui, ka arahi pea ki te manukanuka nui rawa, arā, ko te manukanuka , ā, ka taea e ia te whakararuraru i a tātou.

He aha te tikanga o te whakaaro nui rawa?

Ki te whakarapopoto, ko te manukanuka te kare o te kore whakamarie, te nui rawa rānei o te āwangawanga mō tētahi āhuatanga, mō tētahi raruraru rānei. Ina nui rawa tēnei, ka tino pukumahi tō hinengaro me tō tinana i a koe e whakaaro tonu ana ki te "mehemea rānei?"

I ēnei wā, ka tino manukanuka koe, ka mataku pea, ahakoa i te awatea. He maha ngā tāngata e manukanuka tonu ana e kī ana kei te whakaaro noa rātou kei te pā mai tētahi mea kino ki a rātou, kei te mataku rānei rātou mō ngā mea ka pā mai. Ka whakanui ake tēnei wehi i tō rātou manukanuka. Ko ēnei tāngata, he hunga tino aro ki te taiao me ngā whakahe a ētahi atu, ka kite i ngā mea katoa hei tūmomo mōrearea.

Ka taea e tēnei manukanuka mau tonu te pā ki tō oranga o ia rā, ā, ka pā kino ki tō hiahia kai, tō momo noho, ō whanaungatanga, tō moe, tae atu ki te mahi . He tokomaha te hunga e manukanuka nui ana ka tahuri ki ngā tikanga kino pēnei i te kai nui, te momi hikareti, te inu waipiro, me te whakamahi tarukino hei whakamama i ō rātou manukanuka.

He aha te manukanuka, arā, te manukanuka?

He tauhohenga noa te manukanuka ki te ahotea. Heoi, ki te mau tonu, tera pea he hua nō tētahi āhuatanga hauora pēnei i te `(Generalized Anxiety Disorder)`, `(Panic Disorder)`, `(Social Anxiety)` rānei.

Whakaarohia, he huihuinga taumaha pēnei i te whakamātautau, i te uiui mahi rānei, ka pāngia te tangata e te manukanuka. I ētahi wā he pai tēnei manukanuka iti. Ka āwhina i a koe ki te whakarite mō tētahi āhuatanga e tū mai nei. Hei tauira, ki te mea kei te whakarite koe mō tētahi uiui mahi, ki te mea he manukanuka iti tōu, ka rangahau ake koe i te tūranga, ka ngana ki te whakaatu i a koe anō he ngaio ake, tika? Waihoki, mā te manukanuka mō tētahi whakamātautau ka āwhina i a koe ki te ako kaha ake, me te whakarite pai ake.

He kino tēnei manukanuka nui, tēnei mataku pumau rānei, nā te mea ka tino koretake, ā, kāore e taea e koe te whakaaro mārama, kāore e taea e koe te whakaaro ki te ao tūturu. He uaua ki te hunga e nui ana te manukanuka te tuku i ō rātou manukanuka. Ina pērā, ka tīmata rātou ki te pāngia e ngā tohu ā-tinana.

Ka whakaohokia rānei e te manukanuka nui te urupare ahotea a te tinana?

Ko ngā tono me ngā pēhanga e pā ana ki a tātou i ia rā, i ia rā, ka puta te ahotea. Ko ngā mea pēnei i ngā rārangi roa i te hūpermakete, te noho pūmau o ngā waka i ngā wā pukumahi, te waea e tangi tonu ana, te mate pūmau rānei, ka puta katoa te ahotea o ia rā. Ina nui tō manukanuka me tō manawa pāwera, ka nui ake te tūponotanga ka whakahohehia te urupare ahotea a tō tinana.

E rua ngā wāhanga o tēnei urupare ahotea. Ko te tuatahi ko te mōhio ki te wero. Ko te tuarua ko te urupare ā-tinana aunoa e mōhiotia ana ko te " whawhai, rere rānei ." Ka tukuna he nui o te homoni adrenaline ki roto i te tinana, ka whakatūpato te tinana.

I ngā wā o mua, ko tēnei urupare "whawhai, rere rānei" i tiaki i ō tātou tūpuna mai i ngā tūmomo whakawehi pērā i ngā kararehe mohoao. Ahakoa kāore tātou e tūtaki ki ngā kararehe mohoao i ēnei rā, kei te mau tonu ngā tūmomo whakawehi. Ka puta mai ēnei tūmomo whakawehi i roto i te āhua o tētahi tangata whakararuraru i te mahi, he pēpi e tangi ana, he tautohetohe rānei ki tētahi e arohaina ana.

Ka taea e te whakaaro nui te whakapōrearea i a koe?

Ae, ka taea tonu. Ka taea e te manukanuka mau tonu me te ahotea kare ā-roto te arahi ki te maha o ngā raruraru hauora. Ko te raruraru ko tēnei urupare "whawhai, rere rānei" ka puta mai i te manukanuka nui rawa i ia rā.

Mā tēnei urupare ka tukuna e te pūnaha io o te tinana ngā homoni ahotea, pērā i te cortisol . Ka taea e ēnei homoni te whakanui ake i ngā taumata huka toto me ngā triglycerides, arā, ngā ngako ka taea e te tinana te whakamahi hei wahie. Ka puta hoki i ēnei homoni ngā momo tauhohenga tinana.

Ki te kore e rongoātia te nui rawa o te manukanuka me te manukanuka, ka arahi pea ki te pouri , tae atu ki ngā whakaaro whakamomori .

Ko te mea nui, ahakoa ka puta ēnei pānga hei whakautu ki te ahotea, ko te āhua o tō whakahaere i te ahotea te mea e whakatau ana mēnā ka pāngia koe e te mate. Ara, ehara i te ahotea tonu te mea e mate ai koe. Engari, ko te āhua o ngā urupare, pērā i te manukanuka nui, e pā ana ki ngā pūnaha rerekē o ō tātou tinana. Engari ko te rongo pai, he maha ngā mea ka taea e koe te mahi hei whakarerekē i te āhua o tō urupare.

He aha tā tātou e taea ai te whakahaere i tēnei āhuatanga?

Ahakoa kāore tō tinana i te taurite nā te nui rawa o te manukanuka, he maha ngā huarahi hei whakahoki mai i te rangimarie i waenganui i te hinengaro, te tinana me te wairua.

• Tirohia tō tākuta: Tuatahi, kōrero ki tō tākuta whānau. Me tirotiro tinana katoa, kia mōhio ai koe kāore tō manukanuka i puta mai i tētahi atu raruraru hauora. Mēnā e tika ana, ka tohua pea e tō tākuta he rongoā, pērā i te rongoā ārai-manukanuka, rongoā ārai-pōrearea rānei, hei āwhina i a koe ki te whakahaere i tō manukanuka me tō manukanuka.

• Whakakorikori tinana i ia rā: Me te whakaae a tō tākuta, tīmatahia he kaupapa whakakorikori tinana auau. He tino whai hua ngā matū e puta ana i te wā e whakakorikori tinana ana, hei whakapai ake i te mahi a te pūnaha ārai mate.

• Kai i tētahi kai hauora, taurite: Mā te ahotea me te manukanuka ka iti ake te kai a ētahi tāngata, ka nui rawa te kai a ētahi, ka kai rānei i ngā kai kino. Ina kopikopiko tō hinengaro ki te pouaka whakamātao, whakaarohia tō hauora.

• Whakahaerehia te kai kawheine: Nā te mea ka whakaoho te kawheine i te pūnaha io, ka taea e ia te tuku i te homoni adrenaline, ka wiri ai koe.

• Kia tūpato ki ō āwangawanga: Whakatakotoria he 15 meneti ia rā hei whakaaroaro mō ō raruraru me ō mataku. Kātahi ka oati ki a koe anō ka tukuna atu e koe ina pau ngā meneti 15. Ko ētahi tāngata e mau ana i te here rapa ka "tāpiri" ina tīmata te whakaaro whakararuraru. Me mahi i ngā mea katoa e taea ana e koe hei whakamahara i a koe anō kia mutu te whakaaro ki aua mea.

• Whakaharatauhia ngā tikanga whakangā: Ka taea e ngā tikanga whakangā te whakahohe i te ritenga kē o te urupare "whawhai, rere rānei", arā, te "urupare whakangā". Ka taea e ēnei te whakaiti i te manukanuka me te ahotea. Kei roto i ēnei ko te manawa hōhonu, te whakaaroaro, te whakarongo ki ngā waiata whakamarie, me ngā mahi pēnei i te yoga me te tai chi.

• Kia mau ki tētahi whatunga pāpori pai: Ka uaua pea te whakahaere i te ahotea nā te mokemoke, te noho motuhake rānei. Kua whakaatuhia e ngā rangahau he roa ake te ora o te hunga he whatunga hoa pai ā rātou, ā, he iti ake te tūponotanga ka pāngia rātou e ngā momo mate katoa.

• Kōrero ki tētahi kaiwhakatakoto whakaaro ngaio: Ka taea e te tohutohu hinengaro te āwhina i a koe ki te whakawhanake i ngā rautaki tika hei whakatau i ngā take e whakararuraru ana i a koe. Ka taea e te kaiwhakaora hinengaro te whakaaro i ngā huarahi hei āwhina i a koe ki te huri, engari me mahi e koe ngā huringa. Ka angitu anake te whakaora mēnā ka whakapau kaha koe ki te mahi ki te whakaora.