Mai i te wā e ara ake ai koe i te ata, ka puta mai ngā karere kuputuhi, ngā īmēra, ngā hui ataata... ngā karere kuputuhi e whakamahara ana i a koe mō taua hui ataata anō... Kei te mahi tahi koe me te hangarau i tēnei ara? I ētahi wā, ka meinga koe e ēnei mea katoa kia pōuri, kia ahotea, kia manukanuka? Ka kiia tēnei e mātou ko te "taha pōuri" o te hangarau. Ka pā nui pea ki tō hauora hinengaro me tō hauora tinana. Engari kaua e manukanuka, ka taea e tātou te whakakore i tēnei āhuatanga, arā, te ārai i te ngenge i muri i te mahi. Ko tētahi o ngā huarahi pai ki te mahi i tēnā ko te 'Whakaaroaro'.
He aha te 'Mindfulness'?
He mea tino māmā te 'aroaro'. I roto i te reo Sinhala, ko tōna tikanga he "aroaro" . Ko tōna tikanga he aro ki ō kare ā-roto me ō mahi i tēnei wā tonu, me te kore whakahē. Whakaarohia kei te manawa koe, ā, kei te aro noa koe ki ngā mea e tupu ana i a koe e manawa ana, e manawa ana. Mā ngā mea ngāwari pēnei, ka taea e tātou te whakaiti i te pēhanga o te hangarau, ā, ka mahi pai ake, harikoa, me te whakahaere.
He mahi hinengaro tino kaha te aroātahi e ako ana i a koe kia noho tō hinengaro ki te wāhi kotahi, kia noho hoki i tēnei wā tonu.
He aha tā ngā rangahau hou e kī ana mō tēnei?
I roto i tētahi rangahau tata nei, i tirotirohia mēnā he mea nui ake te aroātahi, te whakapono rānei ki te mamati hei tiaki i a koe mai i ngā pānga kino o te hangarau i te wāhi mahi ( te ahotea , te manukanuka, te FOMO, me te waranga hangarau).
O ngā kaimahi 142 i whai wāhi ki te rangahau, 73% i pāngia e te ahotea ngawari, ā-taumaha rānei. Neke atu i te 21% i pāngia e te ahotea teitei, tino teitei rānei. I whakaatu mārama ngā hua, ahakoa te nui o tō tātou whakawhirinaki ki te hangarau, he mea tino nui te aroātahi hei tiaki i a tātou mai i te ahotea, te manukanuka, me ētahi atu pānga kino e pā mai ana.
Ka mārama ake koe ki tēnei mai i te ripanga i raro nei.
| Te pānga kino o te hangarau | Te āwhina a te 'Whakaaroaro' |
|---|---|
| ahotea Te taumaha rawa o te mahi, me te pōuri haere. | Ka whakamarie i te hinengaro, ka tautuhi i te pūtake o te ahotea, ā, ka homai he kaha ki a koe ki te whakatau i taua ahotea. |
| Manukanuka Te wehi tonu mō te heke mai me ngā mea e hē ana. | Ka whakaiti i te wehi me te manukanuka koretake mā te arotahi i te hinengaro ki tēnei wā tonu anake. |
| Taumaha rawa Ka hoha koe ki te whiwhi īmēra me ngā karere i te wā kotahi. | Ka ako koe ki te arotahi ki tētahi mahi i ia wā. Pēnei, kāore koe e whakararuraruhia. |
| Te Wehi o te Ngaro (FOMO) E wehi ana ahau kei ngaro i ahau ngā mahi a ētahi atu i a rātou e mahi ana i tawhiti. | Ka āwhina i a koe kia māia ki tō wāhi me tāu mahi. Ka whakaiti i te whakaaro koretake mō ētahi atu. |
Me pēhea te whakamahi i te whakaaroaro i roto i te mahi?
Ahakoa ngā whakahaere rongonui o te ao kei te whakahaere i ngā kaupapa Whakahirahira mō te oranga hinengaro o ā rātou kaimahi. Hei tauira, kua whakarewahia e Google tētahi kaupapa e kīia nei ko "Rapu i Roto i a Koe Anō".
Me pēhea te tuku īmēra whai whakaaro
Ko tētahi mea tino whai hua e whakaakona ana i roto i tēnei kaupapa ko te 'īmēra aro nui'. Ko tōna tikanga:
1. Tuatahi, tuhia te īmēra e hiahia ana koe ki te tuku.
2. I mua i te pēhi i te pātene Tuku, me manawa hōhonu kia toru ngā wā.
3. Pānuihia anō te īmēra.
4. Whakaarohia, "He aha ngā kare ā-roto o te kaiwhiwhi o tēnei īmēra ina pānuihia e rātou?"
5. He mārama rawa te mea e hiahiatia ana e koe? He hapa kupu rānei kei reira? Mēnā e tika ana, hurihia , ka tukuna atu.
Whakaarohia te maha o ngā raruraru i te wāhi mahi ka taea te whakaiti mā te whakamahi i tētahi mea ngāwari pēnei i tēnei.
"He meneti" i mua i te hui
Ko tētahi atu mahi e mahia ana i roto i tētahi whakahaere, i mua i te tīmatanga o tētahi hui, ka pau te wā kotahi ki te aro ki te manawa, me te katia, me te tuwhera rānei ō rātou kanohi. Ka kiia tēnei ko "ngā meneti hei tae mai." Arā, ko te whakarite kia tae mai ki te hui, ehara i te mea ko te tinana anake, engari ko te hinengaro anō hoki. Kia pēhea te nui ake o te aro me te marino o tēnei mea iti nei i te wā o te hui?
Ngā Mahi Whakaharatau Māmā ka Taea e Koe Anō te Mahi
Ahakoa kāore he kaupapa pēnei i tō tari, ka taea tonu e koe te whakaharatau i ēnei mea ko koe anake.
- Whakarongo ki tō tinana: I a koe e mahi ana i te rorohiko, whakaarohia he aha ngā kare ā-roto o tō tinana. Kei te mamae tō tuara? Kei te ngenge ō kanohi? Kei te pēpeke ō pakihiwi? Kia tūpato ki tēnā.
- Whakaitihia ngā mea whakararuraru matihiko: Katia ngā taupānga me ngā matapihi kāore e hiahiatia ana i a koe e mahi ana. Whakawetohia ngā whakamōhiotanga i runga i tō waea. Me mahi kotahi noa te mahi i ia wā.
- Hoki atu ki tō manawa: Ina pāngia koe e te taumahatanga me te ahotea, kati te mahi mō tētahi wā poto, ka manawa hōhonu. Arotahi ki te manawa e tomo mai ana, e puta atu ana. Me mahi tēnei mō ētahi hēkona noa iho.
- Whakamutungahia tō waea: Whakamutua ngā whakamōhiotanga katoa mai i ngā taupānga katoa. Ina tae koe ki te kāinga i te ahiahi, me waiho hei tikanga kia matara rawa atu i te hangarau.
- Pātai atu ki a koe anō: I te awatea, pātai atu ki a koe anō, "Kei te pai tōku hinengaro?" "Kei te pēhea tōku tinana?"
He tino māmā noa iho te tīmata i ēnei mea. Noho ki runga i te tūru, katia ō kanohi, ka arotahi noa ki tō manawa. Koinā te tīmatanga. Engari kia mahara, ki te tino kaha rawa te ahotea me te manukanuka ki te whakahaere, he mea nui kia toro atu koe ki tō tākuta whānau (tākuta) mō ngā tohutohu, kaua e mamae ko koe anake.
Karere Tangohia ki te Kāinga
- He āhuatanga tūturu te ahotea hangarau ka pā ki tō hauora hinengaro me tō hauora tinana.
- He huarahi tino māmā, tino whai hua hoki te aroātahi ki te whakahaere i tēnei ahotea.
- Ko te tikanga tēnei kia aro nui ki te wā o nāianei, me te kore e whakahē.
- Ka nui te rerekētanga mā ngā mahi ngāwari pēnei i te arotahi ki tō manawa me te whai wā okioki poto i te wā mahi.
- Mena he nui rawa tō ahotea, he uaua rānei ki te whakahaere, kaua e mangere ki te toro atu ki tō tākuta mō ētahi tohutohu ngaio.
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