Kāore te ao e neke pai ana i ngā wā katoa e ai ki tā tātou e tumanako nei, koia rā? He maha ngā wā ka tūtaki tātou ki ngā raruraru, ngā wero, me ngā uauatanga ohorere. Tērā pea ka ngoikore ētahi i ēnei wā, ko ētahi ia ka kitea te kaha o roto hei ara ake anō. Ko tēnei kaha ki te hoki whakamuri—kia noho pumau, kia ora anō—koinei te mea e kiia nei e tātou ko te 'manawanui.' I tēnei rā, i Nirogi Lanka , kei te kōrero mātou mō te whakangungu motuhake hei āwhina i a koe ki te whakawhanake i tēnei pūkenga nui.
He aha te Whakangungu Manawanui?
He tino māmā noa iho. Ko te Whakangungu Manawanui he kaupapa kua whakaritea hei āwhina i a koe ki te whakatere, ki te aro atu, me te wikitoria i ngā āhuatanga tino taumaha, ngā wheako mamae, me ngā uauatanga o te ao. Mā tēnei ka taea e koe te ako mai i ēnei wero, ā, ka puta ake hei tangata kaha ake, hei tangata kaha ake.
Whakaarohia ngā kaiwhakautu ohorere me aro atu ki ngā āhuatanga mamae e pā ana ki a rātou, ki ngā tāngata rānei kua kitea he mate kino, he roa te wā e hiahia ana ki te whakapakari i te hinengaro kia taea ai te whakahaere i ō rātou āhuatanga. Ehara i te mea he mea nui tēnei whakangungu mō rātou anake, engari mō te hunga hoki e raru ana ki te ora ake i ngā raruraru iti o te oranga o ia rā.
He rerekē te tauhohenga a tātou katoa ki te ahotea. Ko ētahi e raru ana ki te moe, ko ētahi e pāngia ana e te pouri nui, te manukanuka rānei. Ko te pono, kāore tetahi o tātou i whānau mai me ngā pūkenga katoa e hiahiatia ana hei wikitoria i ngā arai katoa e tukuna mai ana e te ao. Ko te rongo pai, ka taea te ako i ēnei pūkenga.
Ko wai ka tino whai hua mai i tēnei whakangungu?
Ahakoa ka taea e te tangata te whai wāhi atu ki te whakangungu manawanui, he tino whai hua mō ngā rōpū e whai ake nei:
- Ngā Kaiwhakautu Tuatahi me ngā kaimahi ratonga ohorere: Ko rātou e pāngia pinepine ana e ngā huihuinga mamae.
- Ngā kaimahi awhina ā-whara: E pāngia ana e te taumahatanga nui o te tinana me te hinengaro, me te whakaaro nui ki te haumaru o ētahi atu.
- Ngā kaimahi hōia me ngā kaimahi tiaki.
- Ngā tohunga hauora: Ngā tākuta, ngā nēhi, me ngā kaimahi e whakahaere ana i ngā taiao ahotea nui me te mātakitaki i te mamae o te tūroro.
- Te hunga whai mate pūmau: Te hunga e ora ana me ngā raruraru hauora mō te wā roa pēnei i te mate huka , te mate tākihi rānei.
- Te tangata e pāngia pinepine ana e te ahotea nui, e ngā raruraru whaiaro rānei.
Hei tauira, ki te mea kei te whakahaere koe i te mate huka, me aroturuki tonu koe i tō kai, i tō rongoā, me tō momo noho, ka taea e ēnei te whakararuraru i te hinengaro. I ēnei wā, mā te whakangungu manawanui ka tautoko i a koe kia pai ai te whakahaere i ēnei wero.
He aha ngā tohu e whakaatu ana kei te iti pea tō manawanui?
I muri i tētahi huihuinga taumaha, he mea noa te pāngia e te mamae. Heoi, ki te roa atu i te rua wiki te roa o ēnei tohu, ki te kino haere rānei, tera pea he tohu tēnei kei te iti tō manawanui, ā, me tautoko koe.
Ko te mea nui, ehara te pāngia e ēnei tohu i te tohu ngoikore. Ko te tikanga me whiwhi tautoko tāpiri koe i tēnei wā tonu.
| Tohu | Whakaahuatanga |
|---|---|
| Te Manukanuka Tuturu | Te rongo i te wehi, i te manukanuka rānei e kore e taea te whakamārama, e mau tonu ana. |
| Te ahotea mau tonu | Te whakaaro he taumaha rawa ia mahi, ia āhuatanga rānei. |
| Te kore moe me te ngenge | Te kore e taea te moe i te pō, ka arahi ki te ngenge i te awatea. |
| Te kore arotahi me te kore whakatau | He uaua ki te arotahi, ki te whakatau rānei i ngā whakataunga iti noa iho. |
| Te pouri me te hara | Te pouri pinepine, te tangi wā roa, te kare ā-roto hōhonu o te hara. |
| Ngā Hurihanga Wairua | Te riri ohorere, te pukuriri, te pōuri rānei ki ētahi atu. |
| Te Wehenga Hapori | E ngana ana ki te karo i ngā hoa me te whānau kia noho motuhake ai. |
| Te whakamahinga o ngā matū | Te tahuri ki te waipiro, ki ētahi atu matū rānei hei huna i ō raruraru. |
Mena ka mau tonu ēnei tohu, tēnā whakapā atu ki tō tākuta tiaki tuatahi, ki tētahi tohunga hauora hinengaro rānei. Mena kei te pāngia koe e ngā whakaaro whakamomori, kaua e mangere ki te rapu awhina ngaio tonu, ki te whakapā atu rānei ki ō ratonga ohorere ā-rohe (911) tonu. Kāore koe i te mokemoke, ā, he taahiraa toa, he taahiraa nui hoki te rapu awhina.
He aha te mea e tupu ana i te wā o tēnei whakangungu?
Ko te tikanga, ko te whakangungu manawaroa he wānanga takitahi me tētahi tohunga hauora hinengaro , ahakoa ka taea hoki te uru atu mā ngā papaaho ipurangi.
Ka taea e koe te tūtaki ki tētahi tohunga mō te haora, neke atu rānei, kotahi i te wiki, mō ētahi wiki, marama rānei. I roto i ēnei wānanga, ka matapakihia e koe ō wero motuhake, ka ako ki te tautuhi i ō tauira whakaaro, ka whiwhi hoki i ngā pūkenga whakahaere mahi hei whakapakari i tō oranga hinengaro.
Ngā Whāinga Matua o tēnei Whakangungu
- Te Hanga i te Manawanui ki te Ahotea: Te ako me pēhea te noho marino me te ngākau mārie ahakoa i roto i ngā āhuatanga tino uaua.
- Te Rapu Tautoko Hapori: Te mārama kāore koe e mamae ko koe anake—te ako me pēhea te toro atu ki te whānau me ngā hoa mō te tautoko.
- Te Kimi i te Tikanga o te Ao: Te ako ki te arotahi ki ngā āhuatanga pai o te ao, ahakoa kei te arataki koe i roto i ngā uauatanga.
- Te Whakawhanake i ngā Rautaki Hauora mō te Whakatutuki i ngā Raruraru: Te ako ki te whakatau i ngā raruraru i ngā huarahi hauora, kaua ki te tahuri ki ngā matū pēnei i te waipiro.
- Te Whakatairanga i ngā Kare ā-roto Pai.
- Te Whakahaere i te ahotea.
- Te Ako i te Whakaaro Ngāwari: Te whakangungu i a koe anō ki te titiro ki ngā raruraru mai i ngā tirohanga rerekē, kaua e noho pūmau ki te whakaaro kotahi.
Ngā Tikanga i Whakamahia mō tēnei Whakangungu
Hei whakatutuki i ēnei whāinga, ka whakamahia e ngā tohunga ngā momo tikanga rongoā.
- Whakaora Hinengaro-Whanoke ( CBT ): He huarahi hanganga e āwhina ana i a koe ki te mārama ki te hononga i waenga i ō whakaaro, kare ā-roto, me ō whanonga, e āhei ai koe ki te whakarerekē i ngā tauira whakaaro kāore e whai hua.
- Whakangungu Whakahaere Kare ā-roto : Te ako me pēhea te whakahaere tika i ngā kare ā-roto kaha pēnei i te pouri me te riri.
- Whakangungu Hinengaro: Te whakaharatau me pēhea te noho i tēnei wā tonu, kaua e noho tonu ki ngā āwangawanga koretake.
- Ngā Mahi Whakangā: Te whakamahi i ngā tikanga pēnei i te manawa hōhonu hei whakamarie i tō hinengaro.
He aha ngā painga o tēnei whakangungu?
He maha ngā painga o tēnei whakangungu:
- Mā tēnei ka taea e koe te ora wawe me te urutau whai hua i muri i ngā āhuatanga taumaha o te ao.
- Ka hono koe ki ngā pūnaha tautoko me ngā rauemi hei āwhina i a koe i ngā wā uaua.
- Ka āwhina i a koe ki te kimi i ngā tikanga hauora hei whakahaere me te wikitoria i te ahotea.
- Ka whakangungu i tō hinengaro kia titiro ki ngā wero i runga i te huarahi pai .
He tokomaha ngā kaitākaro me ngā kaipūtaiao rongonui o te ao kua wikitoria i ngā wero nui hei whakatutuki i ā rātou whāinga. Ko te nuinga o rātou kua whakawhanake i tēnei kaha mō te manawanui. Ko te hunga he kaha te hinengaro he maha ngā wā he nui te Mātauranga Hinengaro me te maia nui.
Āhea te wā e kite ai i te tākuta
Mena ka pāngia koe e ngā tohu e whai ake nei mō ngā wiki e rua neke atu i muri i tētahi huihuinga taumaha, me toro atu ki tō tākuta tonu:
- Te tino kare ā-roto o te mokemoke, te pouri rānei .
- Ngā whakaaro mō te whara i a koe anō, mō te whara rānei i ētahi atu .
- Ngā tohumate hinengaro pērā i te rongonga i ngā reo, te kite rānei i ngā mea kāore i reira (ngā raruraru tirohanga ).
- Te wareware i ngā kawenga o ia rā pēnei i te kaukau, te kai rānei.
- Te whakamahi nui rawa i ngā raau taero, i te waipiro rānei hei huarahi whakatau i te mate (Te Mate Whakamahinga Matū).
Mena kei roto koe, tetahi atu rānei e mōhio ana koe i tētahi āhuatanga ohorere, waea atu ki te 911, ki tō ratonga ohorere ā-rohe rānei, haere rānei ki te Tari Whawhati Tata (ED) o te hōhipera tata tonu atu.
Kāore e taea te matapae i te ao, ā, ka puta mai ngā wero e kore e taea te pikau. I ētahi wā, he uaua ki te aro atu ki ēnei wero ko koe anake. He taputapu kaha te whakangungu manawanui hei āwhina i a koe ki te whakatere i roto i ēnei wā.
Karere Tangohia ki te Kāinga
- He pūkenga te manawanui ka taea e koe te ako me te whakawhanake i roto i te wā; ehara i te mea i whānau noa mai me ia.
- Ehara te rapu āwhina i te tohu ngoikore; he tohu ia mō te mōhio ki a ia anō me te kaha.
- He mea noa te pāngia e te ahotea me te manukanuka i muri i ngā mahi uaua, engari he mea nui te rapu tautoko ngaio mēnā ka mau tonu ēnei tohu.
- Whakaarohia tēnei whakangungu he rite ki te haere ki te whare takaro tinana hei whakapakari i tō tinana—ka whakapakari tēnei whakangungu i tō hinengaro.
- Ahakoa ka hinga koe i te ao, ko te mea nui ko te ako mai i ngā wheako me te ara ake anō, kia kaha ake i mua.
