Kei te whakaaro koe i ētahi wā kāore koe i te pai ki a koe anō? He maha ngā wā ka pāngia koe e ngā whakaaro pēnei i te, "Kāore au e mahi i tetahi mea tika," "Kāore au i te ātaahua," "E kore rawa ngā mea e pai mōku"? Ko tēnei tauira o te whakapae i a koe anō, te whakaiti i a koe anō, me te pupuri i ngā kare ā-roto o te riri, te pouri rānei ki a koe anō koinei te mea e kiia nei e tātou ko te whakarihariha ki a koe anō. I roto i ngā kupu ngāwari, he rite ki te pakanga ā-roto kei reira koe e tino whakahē ana i a koe anō.
I roto i ngā kupu ngāwari, he aha te whakarihariha ki a ia anō?
Ina pāngia koe e te whakarihariha ki a koe anō, ka tīmata koe ki te whakahē kino i tō āhua me ō mahi. Ka whakanuia rawatia ia hapa, ia hapa rānei, ā, ka whakapae koe i a koe anō mō aua hapa. Ka taea e tēnei te arahi ki te whakaaro whānui kāore koe i te tika, kāore rānei i te whai hua.
Ina aro tonu tō hinengaro ki ēnei whakaaro kino, ka tino uaua ki te kite i te pai o tō ao, ki te kite rānei i ngā tirohanga pai.
Heoi, ehara tēnei i te kī he tangata kino koe, kāore rānei e taea e koe te kimi i te harikoa. Ko tōna tikanga ko ō tauira hinengaro—te huarahi e tukatuka ai tō roro i ngā whakaaro—kei te anga whakamua ki tētahi huringa kino.
Ko te rongo pai, ka taea te whakarerekē i ēnei tauira whakaaro. Ahakoa he uaua te mahi i tēnei anake, kaua e mangere ki te rapu āwhina i tētahi tohunga hauora. Ka taea e rātou te whakarato i ngā aratohu me ngā taputapu e hiahiatia ana e koe hei whakarerekē i tō tirohanga me te whakapai ake i tō oranga hinengaro.
He aha ngā tohu me ngā āhuatanga o te whakarihariha ki a ia anō?
He pānga nui tēnei āhua ki ō kare ā-roto me ō whanonga. Ka taea e ia te arahi ki te ngaro o te hiahia ki ngā mahi i pai ai koe i mua, me te heke o te hihiri. Hei tauira, tera pea ka whakaaro koe he koretake te whai i tētahi whakatairanga mahi. Hei tāpiri, mā ēnei whakaaro kino tonu ka taea e koe te wareware i tō ake hauora tinana.
Tērā atu anō ngā tohu e pā ana ki tēnei mate. Me titiro mārama tātou ki aua tohu.
| Ngā Tohu Hinengaro me ngā Tohu Whanoke | Ngā Whakaaturanga ā-Tinana |
|---|---|
| Te āwangawanga me te manukanuka tonu | Ngā raruraru moe (te kore moe, te oho wawe, te moe pōuri rānei) |
| Te pouri me ngā kare ā-roto o te kore tumanako | He uaua ki te arotahi, ki te whakaaro mārama rānei |
| Te whakaaroaro kino auau (Te whakaaroaro hohonu) | Te iti o te kaha me te ngenge mau tonu |
| Ngā kare ā-roto o te koretake, te koretake rānei | Te ngaronga o te hiahia kai, te kai nui rānei |
| Te wehe atu i te hapori me te noho mokemoke | Te kore e taea te noho marino, te kore rānei e taea te noho |
| Ngā huringa ohorere, kaha o te wairua |
Me pēhea te puta ake o ēnei whakaaro?
Ahakoa he rerekē te wheako o te katoa ki ēnei whakaaro, ko te tikanga he kore aroha ki a ia anō, he whakahē nui ki a ia anō, he ruarua ki a ia anō, me te ahotea mau tonu. Tērā pea ka kitea e koe ēnei whakaaro pēnei:
"E kore rawa e taea e au te mahi i tēnei mea kia tika."
"Kāore au i te pai ki tōku āhua."
"Kāore au e tika ana mō tēnei."
He maha ngā wā ka hangaia e ēnei whakaaro kino he huringa: ka puta he kare ā-roto mamae i te whakaaro kino, ā, ka puta ake he whakaaro kino anō. Ko te wāwāhi i tēnei huringa te mea nui ki te pai ake o te wairua.
He mate hinengaro te whakarihariha ki a ia anō, ā, he aha ngā take?
Kāo, ehara te whakarihariha ki a ia anō i te mate hinengaro. Heoi anō, he tohu pea nō ngā āhuatanga hauora hinengaro kei raro, ko te nuinga ko te pouri .
Ka āta whanake haere te whakarihariha ki a ia anō i roto i te wā nā runga i ngā āhuatanga maha:
- Ngā Āhuatanga Hauora Hinengaro Taketake: Te noho me te pouri, te manukanuka rānei.
- Ngā mamae o mua: Ngā wheako o te whakahē kino, te tukino, te tukino rānei mai i ngā mātua, ngā kaiako, ngā hoa rānei i te wā o te tamarikitanga.
- Ngā Whakataurite Hapori: Te whakataurite tonu i a koe ki ētahi atu, me te whakaaro he iti iho koe.
- Te Hiranga Rawa: Te pupuri i a koe ki ngā paerewa e kore e taea, me te whiu i a koe anō mō ngā hapa iti.
- Te Whakaute Iho ki a Ia Anō.
Me pēhea tātou e wikitoria ai i tēnei?
He tino uaua te whakahaere i te whakarihariha ki a koe anō. Ko te huarahi pai ko te kōrero ki tētahi tohunga hauora hinengaro, pērā i te tākuta, i te kaiwhakaora hinengaro rānei , māna e tuku tohutohu ngaio.
Tērā pea ka tūtohu rātou i te Whakaora Whanoke Hinengaro (CBT) . Mā tēnei huarahi koe e āwhina ki te mārama ki te hononga i waenga i ō whakaaro, kare ā-roto, me ō whanonga, ā, ka taea e koe te huri i ngā tauira whakaaro kāore e whai hua.
Kia maumahara, ko te rapu āwhina ngaio ehara i te tohu ngoikore, he tohu kore rānei. He mahi kaha tēnei hei whakaatu i te kaha me te manaaki i a koe anō e ai ki ngā paerewa o Nirogi Lanka.
Ngā mahi whai hua ka taea e koe te mahi
He nui te wā me te mahi hei whakakore i te huringa o te kino. Anei ētahi rautaki hei āwhina:
- Whakauru atu ki ngā mahi e hari ai koe. Whakamahia ēnei hei huri i tō arotahi ina puta ake ngā whakaaro kino.
- Kia maumahara ki ngā angitu o mua. Ina whakaaro koe, "Kāore e taea e au tēnei," kia maumahara ki tētahi wā i angitu ai koe i tētahi wero ōrite.
- Hurihia tō taiao. Mā ngā whakarerekētanga ngāwari, pērā i te whakatakoto i tētahi whakaahua o ō hoa aroha ki te taha o tō whakaata, ka taea te whakapai ake i tō wairua.
- Wehea ngā mahi nunui kia iti ake. Arotahi ki ngā whāinga iti, ka taea te whakahaere, kaua e whakararuraru i a koe anō ki te pikitia whānui.
- Arotahi ki tāu mahi, kaua ko te hua anake. Arotahi ki te mahi uaua i whakapaua e koe, ahakoa he hua tino pai i tutuki i a koe.
Ko tētahi atu tikanga āwhina ko te aro atu ki te "kaitātari ā-roto" i roto i tō hinengaro. Whakamātauria tēnei mahi:
1. Whakaaetia te whakaaro kino.
2. Pātai atu ki a koe anō: “Ka kōrerotia rānei tēnei e au ki taku hoa pai?”
3. Mena ko te whakautu he "Kāo," ngana ki te huri i taua whakaaro hei mea whai hua ake, hei mea pai ake hoki.
Mā te kōrero pēnei ki a koe anō, ka tīmata koe ki te mōhio ki te kaha o tō tukino ki a koe anō. Koinei te taahiraa tuatahi ki te whakatipu i te aroha ki a koe anō me te whakaora.
Āhea koe me tino kite i te tākuta?
He mea noa te whakaaro kino ki a koe anō i ētahi wā. Heoi, ki te tīmata ēnei whakaaro ki te whakahaere i tō hinengaro, ki te aukati rānei i a koe ki te mahi i ō mahi o ia rā, kua tae ki te wā ki te kōrero ki tētahi tohunga hauora.
Anei ētahi tohu whakatūpato:
- Kua tino rerekē āu tikanga kai.
- Kei te pāngia koe e ēnei whakaaro i te kura, i te mahi rānei.
- Kua rerekē ō tauira moe.
- Kei te whakaari tonu koe i te mate hei karo i ngā herenga pāpori, i ngā kawenga rānei.
I ētahi wā, ka taea e ngā whakaaro whakarihariha ki a koe anō te piki ake hei whara i a koe anō, hei whakaaro whakamomori rānei. Mēnā kua tīmata koe ki te pāngia e ēnei whakaaro, kia mahara kāore koe i te mokemoke, ā, kei te wātea te āwhina. Whakapā atu ki tētahi tangata pono tonu. Whakapā atu ki tō tākuta, haere rānei ki te Tari Whawhati Tata (ER/ETU) o te hōhipera tata rawa atu. He mea nui tēnei.
Ngā Kōrero Matua (Nirogi Lanka)
Te whakarihariha ki a ia anō, te tirohanga kino ki a ia anō, te pouri, te hauora hinengaro, te manukanuka, ngā tauira whakaaro, CBT, Te Whakaora Whanoke Hinengaro, ngā tohutohu a te tākuta
👩🏽⚕️ Ngā Pātai Auau (FAQs)
💬 He aha te poto o te manawa (Dyspnea)? He ngenge noa iho tēnei?
He mea noa te kore manawa i muri i te piki puke, i te oma rānei! Heoi, ko te 'poto o te manawa' (dyspnea) i te wā okiokinga—pērā i te takoto i te moenga, te mātakitaki pouaka whakaata, te mahi rānei i ngā mahi ngawari—he maha ngā wā ka rite ki te kikī o te uma, te ahua rānei o te toremi (te hiakai hau). Ki te mea kei te whakaaro koe kāore ō pukahukahu e whiwhi ana i te nui o te hau ahakoa te nui o tō manawa, he tohu hauora nui tēnei e hiahia ana kia arohia tonutia.
💬 He aha ngā tino take o te poto o te manawa ohorere, kāore i te mārama?
He maha ngā wā ka hono atu tēnei ki ngā raruraru nui o te ngākau, o te pūkahukahu rānei: 1) Te whakaekenga o te ngākau, te ngoikore rānei o te ngākau – ina uaua te ngākau ki te pupuhi toto, ka kohia te wai ki roto i ngā pūkahukahu. 2) Te mate huango, te mate puku mate rānei e pā ana ki te kai paipa. 3) Te mate pūkahukahu – he toto totoka i roto i te pūkahukahu, he āhuatanga ohorere e morearea ana ki te ora. 4) Ngā whakaekenga mataku nui.
💬 He aha ngā tohu tohu whero o te poto o te manawa e hiahia ana kia awhina wawe tonu?
He āhuatanga ohorere tonu te poto o te manawa. Rapua he āwhina tonu mēnā ka pāngia koe e ēnei āhuatanga: 1) Te mamae nui o te uma, te pēhanga rānei, 2) Te kiri mākūkū (te kikorangi o ngā ngutu, o te mata, o ngā maihao rānei), 3) Te werawera makariri me te whanoke, te ngaro rānei o te māramatanga. Kaua e whakaroa; waea atu ki ngā ratonga ohorere (911) tonu kia tae atu ki te ER o te hōhipera mō te hāora me te tiaki nui.
