He wehi kei a tātou katoa i tētahi mea, tika? He pungawerewere pea, he teitei pea, he ngira pea. He mea noa iho. Engari, whakaarohia, me pēhea mēnā ka nui rawa atu tēnei wehi, ka pā ki tō oranga o ia rā, ki ngā mea katoa e mahia ana e koe? Koinei te wā e kiia ai e tātou he 'phobia'. Ka taea e ia te tango i tō harikoa me tō herekoretanga i te ao, ā, ka meinga koe kia tino korekore.

He aha tēnei mataku?

Ki te kī māmā noa, ko te mataku he wehi nui, he manukanuka rānei mō tētahi mea, kāore e taea te whakahaere – he mea pea, he kararehe, he āhuatanga, he wāhi, he aha atu rānei. He tino kino te wehi, ā, ka whakararuraru i tō oranga noa, i ō whanaungatanga, me tō harikoa i roto i tētahi ara e kore e taea te whakamanawanui. Ko te mataku he mate manukanuka . He rite tonu te tātaritanga o te nuinga o ēnei mataku: Te Mate Pūmau . Engari kotahi te momo mataku he tātaritanga motuhake tōna ake, ko te Agoraphobia . Me kōrero anō hoki tātou mō tēnā. Whakaarohia, i te wā kāore koe e aro atu ana ki taua mea whakamataku, tera pea ka kite koe, "Āe, he nui rawa tēnei wehi, kāore he mea hei wehi." Ahakoa te mōhio ki tēnā, ko te kare ā-roto e pā ana ki a koe i taua wā, ko taua kare ā-roto, kāore e rerekē. Ki te mea me aro ohorere koe ki tētahi mea e whakamataku ana i a koe, ka nui te wehi, te manukanuka, ka hiahia koe ki te oma atu. Tērā pea ka taea e koe te pupuri i ō whakaaro i taua wā, engari he tino uaua, ā, he nui te maia e hiahiatia ana.

E hia ngā momo mataku kei reira?

He rerekē rawa ngā phobias, arā, ngā kare ā-roto o te wehi me te manukanuka e puta mai ana i tēnā, i tēnā tangata. Tērā pea ehara te mea e wehingia ana e tētahi tangata i te mea e wehingia ana e tētahi atu. Nō reira, he uaua ki te whakarārangi i "te maha o ngā momo phobias." Heoi, kua wehea e ngā tākuta me ngā tohunga ēnei wehi kia rima ngā wāhanga matua.

Ngā momo phobias noa

Anei ētahi o ngā mataku tino kitea i roto i aua wāhanga me ngā mea e pā ana ki aua mataku: 1. Ngā Kararehe:

• Arachnophobia (te wehi nui ki ngā pūngāwerewere)
• Cynophobia (te tino wehi ki nga kuri)
• Entomophobia (wehi nui ki ngā pepeke)
• Ophidiophobia (wehi nui ki ngā nakahi)

2. Mō te taiao:

• Acrophobia (mataku rawa ki te teitei)
• Te wehi ki ngā wāhi tuwhera, ki ngā wāhi tūmatanui rānei, ki ngā wāhi kī tonu i te tangata, ā, i ētahi wā ka wehi ki te wehe ko ia anake i te kāinga (Agoraphobia) (e kiia ana hoki tēnei he mate motuhake)
• Aquaphobia (wehi nui ki te wai)
• Astraphobia (te wehi nui ki te whatitiri me te uira)

3. Mō te toto, ngā tikanga hauora, ngā whara rānei:

• Algophobia (te wehi nui ki te mamae)
• Dentophobia (te wehi nui ki ngā tākuta niho, ki ngā maimoatanga niho rānei)
• Hemophobia (wehi nui ki te toto)
• Te wehi nui ki ngā ngira (Trypanophobia)

4. Mō ngā take motuhake:

• Aerophobia (te wehi nui ki te rere)
• Amaxophobia (te wehi nui ki te taraiwa)
• Claustrophobia: Te wehi ki ngā wāhi iti, kua kati (hei tauira, ngā ararewa, ngā rūma iti)
• Nyctophobia (te wehi nui ki te pōuri)

5. Ētahi atu:

• Coulrophobia (Wehi ki ngā Kōro)
• Emetophobia (te wehi kei ruaki , kei kite rānei i ētahi atu e ruaki ana)
• Pyrophobia (wehi nui ki te ahi)
• Trypophobia (te wehi nui ki ngā kōhao iti i roto i ngā tautau, i ngā tauira rānei)

Mō te Agoraphobia

E kiia ana te agoraphobia he mate motuhake nā te mea he maha ngā momo take ka puta ai. Hei tautuhi i te agoraphobia, me mataku/manukanuka te tangata i ētahi momo take e pā ana ki ngā wāhi tūmatanui.

He pēhea te noa o ngā mataku?

Ahakoa te mea ka kī tātou i ngā mea pēnei i te, "Āe, e tino wehi ana ahau i ngā nakahi" me te "Kāore e taea e au te kite i ngā wāhi teitei, kei te pōuri ahau," ehara i te mea he mataku tonu. Inaa, kāore e pāngia te ōrau nui o te taupori o te ao e ngā mataku. Te mataku Motuhake: Ka rerekē te auau o tēnei āhuatanga i runga i te tau. Heoi, mō te nuinga o te tangata, ka puta ēnei āhuatanga i mua i te 10 tau te pakeke.

• Whānui: I te Hononga o Amerika, e kiia ana kei waenganui i te 8% me te 12% o te taupori he 'Specific Phobia'. I ētahi atu whenua o te ao, kei waenganui i te 2% me te 6% tēnei tatauranga.
• Tamariki: I te ao whānui, i waenga i te 3% me te 9% o ngā tamariki e tutuki ana i ngā paearu mō te 'Specific Phobia'. I te Hononga o Amerika, tata ki te 16% o ngā tamariki nohinohi (13-17 tau te pakeke) e pāngia ana e tēnei mate.
• Ngā kaumātua (65 tau te pakeke, neke atu rānei): Ka heke te auau o te 'Specific Phobia' i te kaumātuatanga. E kiia ana kei waenganui i te 3% me te 5% i waenga i te hunga 65 tau te pakeke, neke atu rānei.

Ina koa, e whakaatu ana ngā rangahau he rua te nui ake o te tūponotanga o te pāngia o ngā wāhine e te 'Specific Phobia' i ngā tāne .

He aha ngā tohu o te phobias?

He tino ōrite ngā tohu ka puta mai i te 'Specific Phobia' me te 'Agoraphobia'. Heoi, he rerekē te āhua o tō rāua āhua, ngā āhuatanga, ngā wāhi rānei e puta ai rāua. Ina tūtaki koe, ina whakaaro noa rānei koe ki tētahi mea, kararehe, wāhi, āhuatanga rānei e wehingia ana e koe, ka pāngia pea koe e tētahi, neke atu rānei o ngā tohu ā-tinana, ā-hinengaro, ā-whanonga hoki. Ngā tohu hinengaro (ngā mea ka pā ki tō whakaaro me tō kare ā-roto):

• He kare ā-roto o te wehi nui, e kore e taea te manawanui .
• Te mataku, te whakaaro me rere atu koe.
• He kare ā-roto kei roto koe i te mōrearea tonu.
• Ngā kare ā-roto o te tangata kua wehea mai i te tinana (te whakakore i te tuakiri o te tangata) te kore rānei e noho i roto i te taiao o te tangata (te whakakore i te mōhiotanga ki te tangata).

Ngā tohu ā-tinana (ngā mea e pā tika ana ki tō tinana):

• Te piki haere o te tere o te ngakau , te ahua kei te tukinga tō uma.
• Te werawera , te mātao, te ngau kino rānei.
• Ngā wiri o te tinana.
• Whakapairuaki , te āhua e huri ana tō puku, te mamae o te puku .
• Te kikī o te uma, te mamae rānei.
• Te uaua ki te manawa , te āhua e hemo ana te manawa.
• Pōuriuri , te āhua hurihuri o te māhunga, me ngā kanohi kikorangi.
• Kei te hemo pea.
• He mata mā (me te mea kua putu te toto).
• Te whakawhāiti i te tirohanga (pērā i te titiro mā roto i te ngongo - 'tirohanga kauhanga').

Ngā tohu whanonga (te rerekētanga o tō āhua noho, o tō mahinga, o ō tikanga rānei):

• Ka ngana koe ki te karo i ngā mea e whakaoho ana i te mate. Hei tauira, tera pea he wehi tōu ki ngā ngira (Trypanophobia), nō reira ka āta karo koe i te haere ki ngā tirotiro hauora auau, ki te toro atu rānei ki te taote niho.
• Ka huri koe i tō ao hei karo i ngā mea e mataku ai koe. Hei tauira, ka neke atu pea koe i te noho ki te takutai moana nā te mea e mataku ana koe i ngā awhiowhio.
• Ahakoa ngā huringa pai o te ao, kāore rātou e aro atu ki tētahi mea e wehingia ana e rātou. Hei tauira, ko te mataku ki te wai, arā, te wehi ki te wai, te kaukau, te toremi rānei, e ārai ana i a rātou ki te hoko whare, ki te tango mahi rānei i tētahi wāhi e titiro atu ana ki te awa, ki te roto, ki te moana rānei.

Ngā tohu o te phobias i roto i ngā tamariki nohinohi

Ka taea hoki e ngā tamariki nohinohi te whakawhanake i te 'Specific Phobia'. Tērā pea he rerekē ngā tohu e whakaatuhia ana e rātou i ngā pakeke. Ko ētahi o ēnei ko:

• E tangi nui ana.
• Ngā whakahi.
• Te tio (te tū mārire me te mea kua tio tonu i tōna tūranga).
• Te piripono ki tētahi e noho haumaru ana koe, ā, kāore e hiahia kia wehea koe i taua tangata.

He aha ngā take o te phobias?

Ko te mataku nui he āhuatanga e pāngia ai tō roro e ngā kare ā-roto tino nui, kāore e taea te whakahaere, o te wehi me te manukanuka. I raro i ngā āhuatanga noa, he tiaki, he āwhina hoki ēnei kare ā-roto. Ko te huarahi ēnei a tō roro ki te whakatūpato i a koe kei te hē tetahi mea, kei roto pea koe i te mōrearea, kei roto rānei koe i te mōrearea. Engari kāore anō kia tino mārama ngā tohunga he aha i whanake ai ēnei kare ā-roto hei mataku nui. Heoi, he maha ngā āhuatanga me ngā tukanga ka arahi pea ki te whanaketanga o te mataku nui. Kei roto i ēnei:

• Ngā wheako mamae: He wheako kua pā ki a koe anō ēnei, he mea rānei kua kite koe i tētahi atu e pā ana ki a koe. Hei tauira, ka puta te wehi ki ngā kurī nā te ngau a te kurī i a koe e tamariki ana.
• Ira: Ko ētahi momo mataku ka nui ake te tūponotanga ka puta i roto i ngā whānau mēnā he momo mataku kei roto i tētahi o te whānau. Ko ngā mataku e pā ana ki ngā kararehe, te toto/ngā tikanga hauora/ngā whara, me ngā āhuatanga he mea tino noa i waenga i ngā mema o te whānau.
• Te tuku kōrero: Ka puta ētahi mataku nā te mea ka ako koe i tētahi mea, nā te mea rānei ka kite tonu koe, ka rongo tonu rānei koe i ngā mea e tupu ana. Hei tauira, ki te rongo koe i ngā aituā rererangi i runga i ngā purongo, ka puta pea te wehi o ētahi tāngata ki te rere.
• Ngā mataku i akohia: Mā te ako mō ngā mataku, ngā wehi rānei a ētahi atu tāngata ka arahi pea ki te whakawhanake i te mataku kotahi. Koinei pea tētahi o ngā take e nui ake ai te tūponotanga o ētahi tamariki ki te whakawhanake i ngā mataku motuhake ina tino tiaki rawa ō rātou mātua.

He aha ngā raruraru ka puta mai i te phobias?

Ka pāngia pea tō hauora hinengaro me tō hauora tinana e ngā phobias mō te wā roa, inā koa mēnā kei te tūpono tonu koe ki ngā mea e wehi ana koe, ki te kino rānei ō tohu. Ko te hunga whai `Specific Phobia` me te `Agoraphobia` he nui ake te mōrearea ki te whakawhanake i ētahi āhuatanga hauora hinengaro. Ahakoa kāore ngā phobias e puta ai ēnei āhuatanga, he maha ngā wā ka puta mai i mua, ka whai wāhi atu hoki ki ētahi atu āhuatanga. Ko ngā āhuatanga hauora hinengaro noa ka pā ki te hunga whai phobias ko:

• Ētahi atu mate manukanuka
• Mate Pūrua
• Ngā mate pōuri
• Ngā mate o te tuakiri (ina koa ko te mate o te tuakiri whakawhirinaki)
• Ngā mate whakamahi matū
• Ngā mate tohu tinana

Ko ngā āhuatanga hauora tinana e puta pinepine ana me ngā phobias, e kino ake ana rānei i ngā tohu phobia:

• Mate ngakau
• Te mate pūkahukahu ārai mau tonu (COPD)
• Te mate a Parkinson
• Ngā tohu e pā ana ki te taurite me te whanoke (ka arahi pea ki ngā hinganga me ngā whara e pā ana ki te hinganga)
• Ngā mate roro pirau me ngā tohu o te mate wareware

Me pēhea te mohio ki te phobia?

Ka taea e tētahi tohunga hauora hinengaro, pērā i tētahi tohunga hinengaro, te tohunga hinengaro rānei, te kōrero ki a koe me te pātai atu ki a koe hei whakatau mēnā he phobia motuhake tōu, he agoraphobia rānei. Kāore ēnei āhuatanga e hiahiatia he whakamātautau taiwhanga, he whakamātautau whakaahua (hei tauira, he matawai), he whakamātautau tātaritanga motuhake rānei. Ko ngā pātai ka pātaihia e rātou ka ahu mai pea i ngā pātai motuhake kua hangaia hei āwhina i te tātaritanga o te phobia. Ko ētahi o ngā pātai ka pātaihia e rātou ko:

• He aha ngā mea e mōhio ana koe e whakamataku ana i a koe?
• He aha ngā tohu e pāngia ana e koe, ā, he pēhea te kaha o aua tohu?
• He aha te āhua o tō āhua noho me tō tikanga o nāianei, ā, kei te pāngia rānei koe e ngā tohu o tō mataku?
• Nōnahea i tīmata ai ēnei tohu?
• Kua pāngia koe e tētahi āhuatanga whakamataku, kei reira rānei ētahi atu āhuatanga o tō koiora ka puta ai he mataku?

Ka pātaihia ēnei pātai e tō tākuta nā te mea me tutuki ō tohumate i ētahi paearu hei whakatau mēnā he 'Specific Phobia', he 'Agoraphobia' rānei tōu.

Ngā Paearu mō te Tātaritanga o te 'Pōhoia Motuhake'

• Ka pāngia koe e te wehi nui, e te manukanuka rānei mō tētahi mea, mō tētahi āhuatanga rānei.
• Ina pā mai he mataku , he manukanuka, he manukanuka rānei, ka ara ake tonu atu.
• Ka tino karohia e koe ngā mea e whakaoho ana i tō mataku, ki te kore e taea e koe te karo i aua mea, ka pā mai te mataku nui, te manukanuka, ngā mea e rua rānei ina tūtaki koe ki aua mea.
• He nui rawa atu te wehi, te manukanuka rānei e pā ana ki a koe i tērā e tika ana kia puta mai .
• Kua ono marama pea te roa o tēnei wehi/manukanuka i a koe.
• Mā te karo i ngā mea e hua ai tēnei wehi, manukanuka, mataku rānei, ka puta he raruraru, he ngoikoretanga rānei i tētahi wāhanga o tōu ao (pēnei i te mahi, ngā whanaungatanga pāpori, te mātauranga).
• Kāore e taea te whakamārama pai ake i ngā tohu e pā ana ki a koe e tētahi atu mate hinengaro (hei tauira, te Mate Āwangawanga Whai Muri i te Whara (PTSD) te Mate Pāwera rānei).

Me pēhea te rongoā i ngā mataku? Ka taea te rongoā?

Ka taea te rongoā i ngā phobias mā te hinengaro hinengaro (ko te kupu e whakamahia ana e ngā tākuta ko te "Psychotherapy" ), ētahi rongoā, mā te whakakotahitanga rānei o ngā mea e rua. Ko te momo maimoatanga ka whiwhi koe ka whakawhirinaki ki ngā mea maha, tae atu ki te momo phobia kei a koe, te kaha o ō tohu, tō momo noho, ō tikanga, me ō manakohanga. Ka taea e te tākuta te kōrero atu ki a koe mō ngā maimoatanga ka āwhina i a koe, te mea pai mōu, me ā rātou e taunaki ana. PsychotherapyKo te huarahi matua ki te rongoā i te mataku ko te āwhina i a koe ki te whakarerekē i ngā whakaaro me ngā whanonga e karapoti ana i tō mataku. He huarahi tino whai hua te rongoā hinengaro ki te mahi i tēnei. He maimoatanga e whakamahia whānuitia ana te Whakaora Whanoke Hinengaro (CBT) . I roto i te wā, ka āwhina tēnei rongoā i a koe ki te aro atu ki te mataku me te manukanuka e pā ana ki a koe. Whakaora Whakamārama Ko tētahi atu huarahi maimoatanga ko te rongoā whakamārama. E rua ngā huarahi matua e taea ai:

• Te Whakakorenga Āraitanga Pūnaha / Te Whakamāramatanga Ā-Wāhanga: Kei roto i tēnei ko te whakaatu mārire i a koe ki ngā mea e wehi ana koe. I roto i te wā, ka āwhina tō kaiwhakaora hinengaro i a koe ki te wikitoria mārire i ngā wāhanga o tō wehi, mai i te mea iti rawa te mamae ki te mea tino mamae. Ka āwhina hoki i a koe ki te ako ki te whakarerekē i ō whakaaro me ō whanonga hei whakahaere i ō kare ā-roto o te wehi me te manukanuka.
• Te Waipuke: He rite tēnei tikanga ki te Whakakorenga Pūnaha, engari ko te whakaatu i a koe ki ngā mea e puta ai tō mataku i te wā kotahi, kaua e āta haere. Mā tēnei ka āwhina i a koe ki te urutau ki aua mea whakaoho me te whakahaere i tō manukanuka. Ahakoa kāore i te whakamahia whānuitia, ka taea e ia te āwhina i ētahi tāngata e pāngia ana e te mataku (ahakoa he maha ngā tākuta e kī ana kia tūpato te whakamahi).

E rua atu ngā huarahi e taea ai te whakahaere i te rongoā pānga:

• In vivo: He kupu nō te reo Latina, ko tōna tikanga i tēnei horopaki ko "i te ao tūturu." Ko te aro atu ki tō wehi i te ao tūturu tētahi huarahi hei āwhina i a koe ki te wikitoria i taua wehi.
• Whakaaroaro: I tēnei, ka āwhina tō kaiwhakaora hinengaro i a koe ki te whakaaroaro i tō wehi, me te āwhina i a koe ki te tukatuka i taua wehi. Koinei pea te huarahi anake hei whakamahi i te rongoā whakamataratanga mō ētahi mataku (ina koa ko ngā mataku he mea morearea te whakamataratanga tūturu).

Ngā Rongoā I ētahi wā, ka taea e ētahi rongoā te āwhina i a koe ki ō tohumate mataku. Ko ēnei he rongoā ārai pouri, he rongoā manukanuka rānei. Nā te mea he maha ngā rongoā ka taea te āwhina i ō tohumate mataku, ko tō tākuta te tangata pai hei whakamārama i ō kōwhiringa me ā rātou taunakitanga. Ka taea hoki e rātou te kōrero ki a koe mō ngā pānga taha pea, ngā raruraru, me ētahi atu mōhiohio e hiahia ana koe ki te mōhio.

Ka taea te ārai i ngā mataku?

Ka puta ohorere ngā mataku, ā, ka rerekē rawa atu i ia tangata, i ia tangata. Ko tētahi take mō tēnei he rerekē te wheako o ia tangata i te mataku. Nō reira, kāore he huarahi motuhake hei ārai i te whanaketanga o ngā mataku. Ā, kāore anō kia mōhiotia he huarahi hei whakaiti i te mōrearea o te whanaketanga o aua mataku i tēnei wā.

He aha te mea ka tupu mēnā he mataku tōku?

Ka pā nui ngā phobia ki tō hauora hinengaro me tō oranga tinana, inā koa mēnā he mea e tūtaki pinepine ana koe. E kiia ana tata ki te 75% o te hunga whai 'Specific Phobia' he maha atu i te kotahi te momo phobia , nō reira ka tino whakararuraru tēnei āhuatanga i te oranga.

Ki te kore e rongoatia, i roto i te wā, ka taea e ētahi tāngata te whakawhāiti i ō rātou oranga. Ka tīmata rātou ki te karo i ngā mea e pai ana ki a rātou, te noho tahi me te tangata, me te whiwhi wheako hou.

Kia pēhea te roa o te mau o te mataku? I roto i te wā, ka memeha haere te mataku motuhake. Heoi, kāore pea e memeha mēnā kāore he maimoatanga. Ka tere te memeha o ngā mataku e tīmata ana i te tamarikitanga. Heoi, ko ngā mataku e tīmata ana i te tamarikitanga, ā, ka haere tonu ki te pakeketanga, ka roa pea mō ngā tau, tae atu ki ngā tekau tau. He aha te tirohanga mō ngā mataku? Ko te tirohanga pai mō ngā mataku motuhake ko te maimoatanga, inā koa mēnā ka tīmata wawe te maimoatanga. Mēnā kāore he maimoatanga, ka pā nui ēnei āhuatanga ki tō hauora hinengaro me tō āhua noho. Mā te whiwhi maimoatanga wawe mō ngā tohu mataku ka nui te rerekētanga , ahakoa kāore anō kia ono marama koe e pāngia ana e ngā tohu, ā, kāore anō kia kitea he mataku whaimana. He pono tēnei ahakoa tō tau, te momo mataku rānei kei a koe.

Me pēhea taku tiaki i ahau anō mēnā he mataku ahau?

Ki te whakaaro koe he mataku tōu, ko ngā mea tino nui ka taea e koe te mahi ko:

• Rapua he āwhina. Rapua he āwhina ina mōhio koe kei te whakararuraru ō tohu mataku i tō oranga. Mā te rapu āwhina wawe ka nui te rerekētanga ki tō whakaoranga.
• Whāia ngā tohutohu mō ō maimoatanga. Ahakoa he rongoā e tohua ana e tō tākuta, he mea rānei kia haere koe ki ngā kaunhera hauora hinengaro auau, mā te whai i aua tohutohu ka whai hua ake tō maimoatanga, ā, ka tere ake tō ora.
• Kaua e whakaititia te hiranga o ngā huringa momo noho. Mā te noho kaha, te kai i ngā kai hauora, te moe nui, te karo i te waipiro me ngā rongoā kāore i te whakahaungahia, me te whakahaere i tō ahotea me tō hauora hinengaro ka āwhina i a koe ina ngana ana koe ki te whakahaere, ki te wikitoria rānei i te mataku.

Āhea ahau me haere ki te Wāhanga Maimoatanga Ohotata (ETU) ?

Ka taea e te mataku te whakanui ake i te mōrearea o te whakawhanake i ētahi atu āhuatanga hauora hinengaro, pērā i te manukanuka me te pouri. Ka taea e ēnei āhuatanga te whakanui ake i te mōrearea o te whakaaro ki te whara, ki te whakamate rānei i a koe anō. Mena kei te whakaaro koe ki te whara i a koe anō, ki te whakapae rānei koe kei roto tetahi e mōhio ana koe i te mōrearea, rapua tonutia te āwhina.I Sri Lanka, ka taea e koe te waea atu ki te National Mental Health Helpline i te 1926. Tērā atu rānei, haere ki te tari ohorere o te hōhipera tata rawa atu. Mēnā kei te whakaaro koe kei roto koe (tētahi atu rānei e mōhio ana koe) i te mōrearea o te whara i a rātou anō, te whakamomori rānei, waea atu ki te nama ohorere a te pirihimana 119.

Tērā pea koe e whakaaro ana he hapa nui, he ngoikore rānei te mataku, engari ehara. He tino noa ngā mataku, ā, ka pā ki te tangata katoa, ahakoa te pakeke, te papamuri rānei. Pērā i te kore he he o te rapu rongoā mō te waewae whati, te mate taringa rānei, kāore he he o te rapu āwhina mō te mataku me te kite i tētahi kaitohutohu hauora hinengaro .

Ki te mea he mataku tōu, ki te whakaaro rānei koe kei a koe tētahi, kōrero ki tētahi kaitohutohu hauora hinengaro . Mā te maimoatanga, ka kitea e koe he huarahi hei whakahaere – ā, hei wikitoria pea – i tō mataku. Kātahi, kāore koe e manukanuka ki "he aha taku e tūtaki ai i tēnei rā?" i ia wā ka puta koe i te tatau.

Hei whakamutunga, kia mahara

Mai i ngā mea kua kōrerotia e tātou, ka kite koe ehara ngā mataku i te mea ngāwari, ā, ka nui te pānga ki te oranga o te tangata. Engari, ko te mea nui, ka taea te rongoā i ngā mataku.

• Ehara i te mea ko koe anake. Ehara i te mea ko koe anake e raru ana i tēnei momo wehi.
• Kaua e wehi, kaua e whakama ki te tono āwhina. He tohu kaha.
• Ki te tere koe te whiwhi āwhina me te maimoatanga tika, ka taea e koe te wikitoria i tēnei wehi nui, te whakahoki mai i te mana whakahaere o tōu ao, me te ora i te ao harikoa, rangatira.
• Kia maumahara, he rite tonu te hiranga o tō hauora hinengaro ki tō hauora tinana. Nāu te kawenga ki te tiaki i tēnei.

Nō reira, ki te mea he iti noa iho ō ruarua mō tētahi mea pēnei, tēnā tirohia he tākuta whai tohu, he kaiwhakatakoto whakaaro hauora hinengaro rānei. Kāore koe e haere ko koe anake i tēnei haerenga.