Ka pā mai te mataku ohorere ki a koe? Me kōrero tātou mō ngā whakaekenga mataku me te mate mataku!

Kua pāngia koe e te mataku ohorere, te mataku nui rānei, kāore he take mārama? Me te mea kei te mate koe, kei te pā tō uma, kei te werawera koe, ā, kei te uaua koe ki te manawa. Mena he mea hou tēnei ki a koe, tera pea kei te pāngia koe e te whakaeke mataku . Kaua e manukanuka, he mea tēnei e pā ana ki te tini o te tangata. Me kōrero tātou mō tēnei mea me ngā taipitopito atu, me ngā kupu māmā noa iho.

He aha te whakaeke mataku?

He whakarāpopototanga noa iho, ko te whakaeke mataku he mataku ohorere, he rangitahi, he kaha, he tauhohenga tinana ki tētahi huihuinga āhua kore kino. Ina pāngia koe e te whakaeke mataku, ka pāngia pea koe e ngā tohu pēnei i te werawera, te poto o te manawa, me te pā o te uma. Tērā pea ētahi tāngata e whakaaro ana kei te pāngia rātou e te whakaeke ngakau . Engari ehara i te whakaeke ngakau.

Ko ngā whakaekenga mataku he tohu matua o tētahi mate hinengaro e kiia nei ko te mate mataku . Heoi, ka taea hoki ēnei te puta me ētahi atu mate. Hei tauira:

• Ngā mate manukanuka
• Ngā mate hinengaro
• Phobias (te wehi nui ki ngā mea maha)
• Ngā mate hinengaro
• Ngā mate whakamahi matū
• Ngā mate e pā ana ki te whara me te ahotea
• Ētahi āhuatanga tinana.

Kāore he mōrearea, he kino rānei te whakaeke mataku ki tō hauora mēnā ka tangohia pērā tonu. Heoi, ki te maha ō whakaekenga, ka taea e ia te whakaiti i te kounga o tō oranga me te whakaputa i ētahi atu raruraru.

He aha te rerekētanga i waenga i te whakaeke mataku me te whakaeke manukanuka?

Ko te rerekētanga matua i waenga i ngā mea e rua, he maha ngā wā ka puta te whakaeke manukanuka i tētahi mea taumahatanga motuhake , ā, ka piki haere mārire. Ko te nuinga o te wā ka puta ohorere te whakaeke mataku.

Ka taea hoki e te manukanuka te whakaputa i ngā tohu ā-tinana, pērā i te pā o te uma, te rongo rānei i tētahi mea kei roto i te puku. Heoi, kāore ēnei tohu i te tino kino pērā i te whakaeke mataku, ā, ka roa ake. He tino kaha ngā tohu o te whakaeke mataku, engari he poto noa te wā e mau ana.

Nā, he aha te Mate Pāwera?

Ko te Mate Pāwera he mate manukanuka e tohuhia ana e ngā whakaekenga mataku maha, kāore i te tumanakohia. Ko tētahi āhuatanga matua o te Mate Pāwera ko te kore o ngā whakaekenga he pūtake motuhake, ā, kāore i puta mai i tētahi atu mate hinengaro, mate tinana rānei.

Engari me mahara anō hoki koe ki tēnei,Ehara i te mea ko te hunga katoa e pāngia ana e te whakaeke mataku ka whakawhanake i te mate mataku.

He pēhea te auau o ngā whakaeke mataku?

He tino noa ngā whakaekenga mataku. Ia tau, tata ki te 11% o te taupori o Amerika ka pāngia e te whakaekenga mataku.

E pāngia ana te 2% me te 3% o te taupori o te ao e te mate mataku. E rua ngā wā ka nui ake te tūponotanga o ngā wāhine ki te pāngia e te mate mataku i ngā tāne.

He aha ngā tohu o te whakaeke mataku?

Ka puta ohorere mai te whakaeke mataku. I te nuinga o te wā ka piki ake ngā tohu i roto i ngā meneti 10, kātahi ka memeha haere i muri tata mai. Ko ngā tohu ā-tinana o te whakaeke mataku ko:

• Mamae o te uma
• Ngā tere o te ngakau
• Te uaua ki te manawa, hei tauira, te tere o te manawa (te hauhautanga nui)
• Te wiri, te wiri rānei
• Kei te mātao koe
• Whakapairuaki
• Te werawera
• Te ngenge i ngā pito o ngā ringaringa

Haunga ēnei tohu ā-tinana, ka pāngia pea koe e ēnei āhuatanga pēnei i:

• Te wehi nui
• He āhua e whakamomori ana, he āhua e pēhia ana.
• Te wehi kei kore e taea te whakahaere i a koe anō
• Kua tino mataku ahau inaianei.
• Te whakaaro kāore koe i te ao tūturu (`Derealization`) te whakaaro rānei kua wehea koe i a koe anō (`depersonalization`)

He tino kino, he tino whakamataku hoki ngā whakaekenga mataku. Mēnā kei a koe ēnei tohu, he mea nui kia toro atu koe ki te tākuta me te kōrero mō ēnei tohu. Kātahi ka taea e rātou te tuku i tētahi tātaritanga tika ki a koe, me te whakarite kia kore he take tinana kē atu.

Kia pēhea te roa o te whakaeke mataku?

Ko te roa o te whakaeke mataku i waenga i te 5 me te 20 meneti , engari kua kōrero ētahi tāngata mō te roa o te whakaeke tae atu ki te kotahi haora.

He aha ngā pūtake o ngā whakaeke mataku?

Kāore ngā tohunga i te tino mōhio he aha i pāngia ai ētahi tāngata e ngā whakaeke mataku, e te mate mataku rānei. He mahi nui tā tō roro me tō pūnaha io ki te mōhio me te whakatau i te mataku me te manukanuka. E whakaaro ana ngā kairangahau he rerekē pea te mahi a te wāhanga o tō roro e kiia nei ko te amygdala , e whakahaere ana i te mataku me ētahi atu kare ā-roto, nā te kore taurite o ngā matū gamma-aminobutyric acid (GABA) , cortisol , me te serotonin .

He maha ngā āhuatanga ka whakanui ake i tō tupono ki te whakawhanake i te mate pāwera:

• Hītori whānau:Ka taea e ngā mate manukanuka, tae atu ki te mate mataku, te horapa i roto i ngā whānau. Mena kei roto i tō whānau tētahi (he tuākana, he tamaiti, he mātua rānei) te mate, e 40% te pikinga ake o te tūponotanga ka pāngia koe e taua mate anō hoki.
• Ngā āhuatanga hauora hinengaro: Ko te hunga e pāngia ana e ngā mate manukanuka, te pouri, me ētahi atu āhuatanga hauora hinengaro ka nui ake te tūponotanga ka pāngia rātou e ngā whakaeke mataku.
• Ngā wheako kino o te tamarikitanga (ACE): Ko ēnei ngā wheako kino, pērā i ngā huihuinga mamae, e puta ana i waenga i te 1 me te 17 tau te pakeke. Ka taea e ēnei te whai wāhi ki te whanaketanga o ngā whakaeke mataku me te mate mataku.

He aha ngā mea motuhake e whakaoho ana i te whakaeke mataku?

I te nuinga o te wā, kāore he pūtake motuhake mō te whakaeke mataku. Heoi, ko te tangata e mataku ana ka pāngia e te whakaeke mataku nā te mea e pā ana ki taua mataku. Hei tauira, ko te tangata e mataku nui ana ki ngā ngira (trypanophobia) ka pāngia e te whakaeke mataku mēnā me tuku toto hei whakamātautau toto. Mō ētahi tāngata, ko te wehi "Ka pāngia ahau e te whakaeke mataku?" he pūtake.

Engari he mea nui anō kia mahara ko tētahi o ngā paearu mō te mate mataku ko te korenga o te pūtake i kitea mō te whakaeke mataku.

Me pēhea te tautuhi i te whakaeke mataku?

Ka pātai atu tō tākuta ki a koe mō ō tohu me tō hītori hauora. Tērā pea ka whakahaerehia e rātou ētahi whakamātautau hei whakarite kāore he mate tinana kē atu āu e pāngia ai e ngā tohu rite ki ngā whakaeke mataku (hei tauira, te mate ngākau, te mate tairoi, ngā raruraru manawa).

Ko te mea nui, ki te pāngia koe e ēnei tohu, me toro atu koe ki te tākuta me te rapu tohutohu. Kaua e tātaritanga i a koe anō.

Ki te kore he take ā-tinana kē atu, ka tautuhia e tō tākuta he mate i runga i ō tohu me ngā āhuatanga mōrearea.

Me pēhea te tautuhi i te Mate Pāwera?

Ka taea e ngā tākuta, e ngā tohunga hauora hinengaro rānei te tātaritanga i te mate mataku mā te whakamahi i ngā paearu i roto i te Diagnostic and Statistical Manual of Mental Disorders (DSM-5) . Ka taea e te tākuta te tātaritanga i te mate mataku mēnā kei te pāngia koe e ngā whakaeke mataku ohorere, me ēnei e whai ake nei mō te marama, neke atu rānei:

• Te manukanuka tonu mō tētahi atu whakaeke mataku, mō ōna pānga rānei.
• Te whakarerekē i tō whanonga hei karo i ngā āhuatanga e whakaaro ana koe kei te tata koe te pāngia e te whakaekenga.

Hei tāpiritanga, kāore e taea te kī ko te whakamahinga matū, ko te mate hauora whānui rānei te take tika o ēnei whakaeke, kāore hoki e taea te whakamārama pai ake mā tētahi atu mate hauora hinengaro, pērā i te mataku, te mate ahotea muri-traumatic rānei (PTSD).

He aha ngā maimoatanga mō ngā whakaekenga mataku me te mate mataku?

Ko te rongo pai, ka taea te rongoā angitu i ngā whakaekenga mataku me te mate mataku mā te hinengaro hinengaro , te rongoā , te whakakotahitanga rānei o ngā mea e rua. Ko te roa o te wā e hiahiatia ana te maimoatanga ka whakawhirinaki ki te kaha o tō mate me te āhua o tō urupare ki te maimoatanga.

Hinengaro Whakaora

Ko te hinengaro whakaora, e mōhiotia ana ko te kōrero whakaora, e pā ana ki ngā momo tikanga maimoatanga e āwhina ana i te tangata ki te tautuhi me te whakarerekē i ngā kare ā-roto, ngā whakaaro me ngā whanonga kino.

Ko ētahi maimoatanga hinengaro motuhake ka taea te āwhina i ngā whakaekenga mataku me te mate mataku ko:

• Te whakaora whanonga hinengaro (CBT): I roto i tēnei momo whakaora, ka kōrero koe mō ō whakaaro me ō kare ā-roto ki tētahi tohunga hauora hinengaro (pērā i tētahi kaiwhakatakoto whakaaro whai raihana, tohunga hinengaro rānei). Ka taea e tēnei tohunga te āwhina i a koe ki te tautuhi i ngā mea e whakaoho ana i ngā whakaeke mataku, me te āwhina i a koe ki te whakarerekē i ō whakaaro, whanonga, me ngā tauhohenga. I a koe e tīmata ana ki te urupare rerekē ki ēnei mea e whakaoho ana, ka iti haere pea ō whakaeke, ā, ka mutu i te mutunga.
• Te rongoā whakahāngai: Kei roto i tēnei ko te whakaatu mārire me te whakaatu pinepine i a koe ki ngā mea e whakaoho ana i te whakaeke mataku (he mea whakaaro noa, he mea tūturu rānei). I roto i te wā, ka ako koe ki te taunga ki te āhuatanga, kaua e tukua kia puta he manukanuka me te wehi ki a koe. I roto i tēnei tukanga, ka ako koe i ngā tikanga whakangā, pērā i ngā mahi manawa, hei āwhina i a koe ki te whakahaere i tō manukanuka.

Ngā rongoā

Kei reira anō ngā rongoā hei āwhina i te rongoā i ngā whakaekenga mataku me te mate mataku:

• Ngā rongoā ārai pouri: Ka taea e ētahi rongoā ārai pouri te whakaiti i te auau me te kaha o ngā whakaeke mataku. Ka tohua pea e ngā tākuta he rongoā aukati serotonin-selective reuptake (SSRI) he rongoā aukati serotonin-norepinephrine reuptake (SNRI) rānei. Kei roto i ngā SSRI ko te fluoxetine (Prozac®) me te paroxetine (Paxil®). Kei roto i ngā SNRI ko te duloxetine (Cymbalta®) me te venlafaxine (Effexor®).
• Ngā rongoā ārai-manukanuka: Koinei ngā rongoā e tohua ana e ngā tākuta hei rongoā me te ārai i ngā whakaekenga mataku.He momo rongoā ngā Benzodiazepine. Ahakoa he āwhina ki te manukanuka, ka taea e rātou te whakawara, nō reira me tino tupato koe i te whakamahinga. Kei roto i ēnei rongoā ko te alprazolam (Xanax®) me te lorazepam (Ativan®).

He aha te āhua o te mate pāwera me te mate pāwera?

Mā te maimoatanga, he tokomaha te hunga e pāngia ana e ngā whakaeke mataku, e te mate mataku rānei, ka ora ake.

Ki te kore e rongoatia, ka nui ake te tūponotanga o te hunga whai mate pāwera ki te whakaaro whakamomori . Hei tāpiri, ka heke te kounga o tō oranga nā te ngoikore o te mahi pāpori.

Me pēhea te ārai i te whakaeke mataku?

Ka taea e tō tākuta te āwhina i a koe ki te tautuhi i ngā mea e whakaoho ana i ngā whakaekenga mataku. I roto i te hinengaro whakaora, ka ako koe i ngā rautaki hei whakahaere i ēnei mea e whakaoho ana, hei ārai hoki i te whakaekenga. Ka taea hoki e koe te mahi i ēnei e whai ake nei hei whakaiti i tō tupono ki te pāngia e te whakaekenga mataku:

• Āta karohia te kawheine, te waipiro, me te momi hikareti, nā te mea ka kino ake te whakaekenga mataku i ēnei.
• Whakakorikori tinana i ngā wā katoa hei whakahaere i te ahotea, hei whakaiti i te manukanuka, hei whakapai ake hoki i tō wairua.
• Kai i tētahi kai hauora.
• Whakahaerehia te ahotea i roto i te huarahi hauora.
• Kōrero ki tō tākuta i mua i te tango i ngā tāpiringa otaota, i ngā rongoā rānei e hokona kore ana (OTC). Ka taea e ētahi matū te whakanui ake i te manukanuka.

Me pēhea te aukati i te whakaeke mataku?

Ahakoa kāore he huarahi hei whakamutu i te whakaeke mataku ina tīmata, he iti noa ngā mea ka taea e koe te mahi hei whakahaere i ngā tohu tae noa ki te mutunga o te whakaeke:

• Whakaharatauhia te manawa hōhonu: Ko te manawa nui rawa he tohu ka whakanui ake i te mataku i te wā o te whakaekenga mataku. Ka taea e te manawa hōhonu te āwhina ki te whakaiti i ngā tohu o te mataku i te wā o te whakaekenga. Manawa mārire, hōhonu, me te mārie mā roto i tō ihu, ā, manawa mārire mā roto i tō waha. Katia ō kanohi, ka arotahi ki tō manawa.
• Whakaaetia kei te pāngia koe e te whakaeke mataku: Mā te mōhio kei te pāngia koe e te whakaeke mataku, ehara i te mate hauora morearea, ka āwhina i a koe ki te whakahaere i te wehi e pā ana ki a koe. Kia maumahara koe he rangitahi te whakaeke, ā, ka pahemo.
• Whakangāwarihia ō uaua: Ka taea e te manukanuka te whakakiki i ō uaua. Kia arotahi ki te whakangāwari i tētahi rōpū uaua i ia wā, te whakaiti i te kīkī, me te noho tonu ki te ao o nāianei.
• Te mahi i te aroātahi:Ka taea e te whakaeke mataku te mea kia wehea koe i te ao tūturu, i tō tinana rānei. Me aro nui ki te wā o nāianei , me te whakaū i a koe anō mā te arotahi i ō whakaaro.

Ko te mea nui ko te rapu maimoatanga hauora, pērā i te rongoā me te hinengaro hinengaro, mēnā he maha ngā whakaeke mataku kei a koe.

Me pēhea te āwhina i tētahi e pāngia ana e te whakaeke mataku?

Mena kei te pāngia tetahi e te whakaeke mataku, ka taea e koe te mahi i ēnei mea hei āwhina i a rātou:

• Noho ki a rātou, noho marino.
• Pātai atu ki a rātou he aha tā rātou e hiahia ana.
• Kōrero ki a rātou i roto i ngā rerenga poto, māmā hoki.
• Āwhina i a rātou kia arotahi ki te ao o nāianei.
• Āwhina i a rātou ki te manawa hōhonu, me te tatau ki te rima i ia manawa, i ia manawa e whakamā ana, e ia manawa e tuku ana.
• Me ata whakamarie, me te māia hoki ki a rātou kei te haumaru rātou, ā, he rangitahi noa iho te whakaekenga.

Āhea ahau me toro atu ki te tākuta?

Ka rite ētahi tohu o te whakaeke mataku ki ērā o tētahi raruraru tinana, pērā i te whakaeke ngakau. Mēnā ka pāngia koe e te mamae o te uma, te uaua ki te manawa, te ngaro rānei o te māramatanga, rapua tonutia he awhina hauora ohorere.

Mena kei te pāngia koe e te whakaeke mataku, ā, kei te pāngia koe e ēnei āhuatanga, me kōrero koe ki tō tākuta:

• Te manukanuka roa ('mau tonu') e whakararuraru ana i te oranga o ia rā.
• Te uaua ki te arotahi.
• Tino riri.
• Te wehi ki te wehe i te whare (agoraphobia).
• Ngā tohu o te whakaeke mataku e roa ana neke atu i te 15 meneti.
• Ngā raruraru moe.

He tino whakararuraru ngā whakaekenga mataku. Ahakoa kāore e kino ki te tinana, ka pā ki tō hauora hinengaro, ka aukati hoki i a koe ki te mahi i ngā mea e pai ana ki a koe. Kaua e whakama ki te kōrero ki tō tākuta kei te pāngia koe e te whakaekenga mataku. Ka taea e tō tākuta te āwhina i a koe ki te wikitoria i ngā wehi me ngā manukanuka e puta ai ngā whakaekenga. Ka taea e rātou te tohu maimoatanga pēnei i te hinengaro hinengaro me te rongoā hei rongoā i ngā whakaekenga.

Ngā mea tino nui hei maumahara mai i tēnei tuhinga (Karere hei tango ki te kāinga)

Āe, mai i ngā mea kua kōrerotia e tātou, koinei ngā mea matua hei maumahara māu:

• He mataku ohorere, he mataku nui te whakaekenga, ā, he maha ngā tohu tinana e pā ana ki tēnei mate. Ehara i te mate manawa , engari he rite tonu ki te mate ngakau.
• Mena he maha tonu ō whakaeke mataku, kāore e taea te whakamārama, he Mate Panic Mate pea tēnei.
• He rongoā whai hua kei reira mō ēnei āhuatanga e rua, nō reira kaua e mataku.
• Ki te pā mai ēnei tohu ki a koe, me toro atu ki te tākuta mō ētahi tohutohu. Kaua e tātaritanga i a koe anō, kaua hoki e haere me te kore rongoā.
• Ka taea te whakahaere pai i tēnei āhuatanga mā te whakarerekē i te āhua noho (te whakaiti i te kawheine, te whakakori tinana) me ngā maimoatanga hauora (te hinengaro whakaora, te rongoā).
• Ki te pāngia tētahi e te whakaeke mataku, āwhinahia mārire.

Ko tāku tumanako ka whai hua ēnei kōrero ki a koe. Kia ora tonu!

` Pāwerawera, Pāwerawera, Mate Pāwerawera, Manukanuka, Hauora Hinengaro, Mataku