Ina kī mai tō tākuta he mate hinengaro rua tōu, he mea noa te ahua taumaha rawa. Engari kaua e manukanuka. Ka taea e koe te whakahaere i tēnei āhuatanga mā te toro atu ki tō tākuta, te tango i te rongoā kua tohua i te wā tika, me te whakauru i ētahi tikanga ngāwari ki roto i tō oranga o ia rā. Kia kite tātou he aha ēnei.
Kia pai tā tātou whakarite mō te rā.
Mō te tini o te hunga whai mate hinengaro rua, he huarahi pai hei āwhina i a rātou kia mau tonu ki te huarahi tika mō ō rātou kare ā-roto ko te piri ki tētahi kaupapa mahi ōrite . Ki te taea e koe te pupuri i ngā mea kia ōrite, mai i te wā e ara ake ai koe i te ata ki te wā e moe ai koe i te pō, tae noa ki ō hāora kai me te mahi, ka taea e tēnei te āwhina nui i a koe ki te whakahaere i ō huringa kare ā-roto.
He koura te moe! Kia tupato!
He mea nui te moe mō te tangata whai mate hinengaro rua. I ētahi wā ka kino ake te āhua o te kore moe. Ko te tikanga o tēnei, ka taea e te kore moe te arahi ki ngā kare ā-roto ohorere, hihiko rawa, e kiia nei e tātou he mania .
Waihoki, ko ngā panonitanga o ō tauira moe he tohu pea kei te tata te puta anō o ō tohu. Hei tauira, ki te mea kāore koe i moe mō ētahi rā, tera pea kei te pāngia koe e te wā mania. I tētahi atu taha, ki te mea he nui ake tō moe i te wā noa, tera pea kei te pāngia koe e te pouri .
Nō reira, ki te kite koe i ētahi panonitanga o ō tauira moe, me kōrero tonu atu ki tō tākuta . He mea tino nui tēnei.
Anei ētahi tikanga hei āwhina i a koe kia pai ake te moe. Me titiro tātou ki ēnei i roto i tētahi ripanga, kia māmā ake ai.
| Me aha? | Whakaahuatanga |
|---|---|
| Te wā tika | Haere ki te moenga, ka ara ake i te wā kotahi i ia rā. Kaua e whakarerekē i tēnei tikanga, ahakoa i ngā wiki mutunga. |
| Kia marino. | Mahia tetahi mea whakamarie i mua i te moe. Whakarongo ki tētahi waiata whakamarie, pānui pukapuka, kaukau rānei i roto i te wai mahana. |
| He aha ngā mea kāore e tika ana kia mahia i runga i te moenga | Kati te takoto i te moenga e mātaki ana i te pouaka whakaata, e tirotiro ana rānei i ngā pāpāho pāpori i runga i tō waea. Hei moenga anake te moenga. |
| Rūma moe | Me waiho tō rūma moe hei wāhi marino, hei wāhi whakangā. Whakaitihia te haruru koretake me te mārama nui. |
Kia neke tātou - kia taunga tātou ki te whakakori tinana
Ka taea e te whakakori tinana te whakapai ake i tō wairua. He pono tēnei mō te katoa, ehara i te hunga whai mate hinengaro rua anake. Ka āwhina hoki i a koe kia pai ake te moe i te pō.
Ki te mea kāore anō koe kia whakakorikori tinana, kōrero ki tō tākuta i te tuatahi kia mōhio ai koe kei te pai tō hauora hei tīmata whakakorikori tinana. Tīmata ki tētahi mea māmā noa iho. Pērā i te hikoi tahi me tētahi hoa. Mā te āta haere, whakapiki ake ki te whakakorikori tinana mō te 30 meneti pea ia rā, i te nuinga o ngā rā o te wiki.
Kai pai, noho ora!
Kāore he kai motuhake mō te hunga whai mate hinengaro rua. Engari, pērā i te katoa, mā te whiriwhiri tika ka pai ake tō wairua, ka whiwhi hoki koe i te kai e hiahiatia ana e koe. Kia arotahi ki ngā kaupapa matua:
- Ngā hua, ngā huawhenua
- Ngā pūmua kikokore pērā i te ika me te heihei
- Ngā witi katoa pērā i te raihi parauri
- Me whakaiti hoki i te nui o te hinu, te tote me te huka i ngā wā katoa e taea ana.
Kia whakahaere tātou i te hoariri e kīia nei ko te ahotea.
Ka taea e te ahotea te whakararu i ngā tohu mō te tini o te hunga whai mate hinengaro rua, nō reira he mea nui kia whai wā ki te marino.
Kāore e tino whakamarie i a koe te noho i runga i te tūru mātakitaki pouaka whakaata, te pato rānei i tō waea. Engari, ngana ki te mahi i tētahi mea pēnei i te yoga, i tētahi atu momo whakakori tinana rānei. Te whakaaroaroHe mea tino pai tēnei ki te kōrero. He tino māmā ki te mahi. Noho noa i te wāhi kotahi mō ētahi meneti, ka arotahi ki tō manawa ki roto, ki waho hoki. Ka haere mai, ka haere atu ētahi atu whakaaro. Kaua e piri ki aua whakaaro, kaua hoki e manukanuka ki aua whakaaro.
He mea tino nui hoki te whakarongo ki te puoro me te noho tahi me ngā hoa e whakaaro pai ana ki a koe, ā, he mea whakamarie hoki ā rātou kōrero.
Me noho tawhiti atu i ēnei mea.
Kawheine
Ka taea e te kawheine i roto i te kawhe, te tī, me ētahi inu ngawari te whakararuraru i tō moe. Ka pā hoki ki tō wairua. Kei roto hoki i te tiakarete te kawheine, nō reira kainga kia taurite. He pai ake te whakamutu i te inu i ēnei mēnā ka taea. Engari he pai ake te whakaiti haere i te inu, nā te mea ka pā te ānini ki te mutu ohorere.
Te waipiro me ngā raau taero
He tino morearea tēnei. Ka taea e te waipiro me ngā raau taero te taunekeneke me ngā rongoā e tangohia ana e koe, ā, ka rerekē te āhua o tā rātou mahi. Ehara i te mea koinā anake, ka taea hoki e rātou te whakanui ake i te mate hinengaro rua, te whakaoho i ngā wā hou o te mania, te pouri rānei, ā, ka uaua ake te maimoatanga. Nō reira, me matara rawa atu i te waipiro me ngā raau taero.
Ki te whakaaro koe he raruraru tōu ki te waipiro, ki ngā raau taero rānei, rapua tonutia te āwhina . Kāore pea e ranea te rongoā mō te mate hinengaro rua anake. Me wehe kē te rongoā mō te waranga raau taero. Me rongoā pea e koe ngā āhuatanga e rua i te wā kotahi. Kōrerohia tēnei ki tō tākuta, ki tō hinengaro rānei. Ka taea e rātou te tuku i a koe ki te wāhi tika.
Ngā Hononga me te Bipolar
He wero te pupuri i tētahi hononga aroha, ahakoa he whakaipoipo, he marena rānei. Ā, i roto i te mate hinengaro rua, ka nui haere tēnei wero.
Ehara i te katoa e pāngia ana e ngā wā tino mārama o te porangi me te pouri. Engari ki te pā mai, ka nui te taumahatanga ki te whanaungatanga.
Ina tūtaki koe ki tētahi tangata hou, he mea noa te hiahia ki te whakaatu i tō taha pai anake. Nō reira, tera pea koe e whakaaro ehara te kī atu he mate hinengaro rua koe i te huarahi pai ki te tīmata i tētahi whanaungatanga. Tērā pea hoki koe e mataku kei mataku te tangata kē atu, ā, ka whakarērea koe. Engari, i tētahi wā, me kōrero koe ki tō hoa.
Mā te mōhio ki ngā mea e tīmata ai ō wā pōuri me ō wā pouri, me te kite i ngā tohu ina puta mai, ka āwhina nui i a koe ki te karo i ngā wā whakamā i roto i tō whanaungatanga hou.
He uaua te noho tahi me te tangata mate hinengaro rua, me te pupuri i tētahi whanaungatanga mō te wā roa, engari ehara i te mea e kore e taea.E hiahiatia ana te mahi uaua me te whakapau kaha mai i a kōrua tokorua.
Ko te taahiraa tuatahi ko te tātaritanga me te rongoā i tō mate. Tērā pea ka tohua e tō tākuta ngā rongoā whakaū kare ā-roto pērā i te lithium me te antidepressants. He mea nui anō hoki te rapu rongoā mai i tētahi tohunga hinengaro whai mātauranga.
Ko te mea pai ko te haere ki te wānanga tohutohu me tō hoa. Mā tēnei ka whai wāhi nui rātou ki te mārama ki a koe, ki te ako me pēhea te āwhina pai i a koe, me te tautuhi i ō kare ā-roto. Mā tēnei, ka taea e kōrua te mahi tahi me te hanga hononga kaha ake.
Karere Tangohia ki te Kāinga
- He ngāwari te whakahaere i te mate hinengaro rua. He mea nui kia tangohia te rongoā kia rite ki te whakahaunga a tō tākuta.
- Mā te moe pai me te mahi i te kaupapa kotahi i ia rā, ka āwhina nui ki te pupuri i tō wairua kia taurite.
- He mea tino nui te whakakori tinana, te kai taurite, me te whakahaere i te ahotea mō tō oranga whānui.
- Āta karohia te waipiro me ngā tarukino. Ka taea e ēnei te whakararu i tō āhua, ā, ka whakararu hoki i te whai huatanga o ngā rongoā.
- Kōrerotia marietia ki tō tākuta me te hunga e tata ana ki a koe mō ō kare ā-roto me ngā huringa o ngā tohu. Kaua e wehi ki te tono āwhina.
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