Kei te pāngia hoki koe e te ahotea? Me kōrero tātou mō te whakahaere i tēnei ahotea! (Whakahaere Ahotea)

I tētahi wā o ō tātou oranga, ka pāngia tātou katoa e te ahotea . He mea noa iho. Whakaarohia, koinei te āhua o ō tātou kare ā-roto ina puta mai he huringa nui, he wero rānei ki tō tātou ao. He mea noa te pēnei o te kare ā-roto ina tata mai te whakamātautau, ina puta he raruraru i te mahi, ina puta he raruraru i roto i te whānau. I tēnei wā, ka aro atu ō tātou tinana me ō tātou hinengaro ki tēnei wero.

He aha te Whakahaere Auahatanga?

Ko te whakahaere ahotea he whakapai ake i te huarahi e whakatau ai koe i ngā pēhanga me ngā wero e pā mai ana ki tō ao. Ehara i te mea ko te whakakore i te ahotea. Nā te mea kāore e taea e tātou te aukati i ngā raruraru me ngā wero kia kaua e tae mai ki roto i ō tātou ao. Engari ka taea e tātou te whakarerekē i te huarahi e aro atu ai tātou ki aua raruraru me te āhua o tā tātou whakatau atu ki a rātou. He rite ki te ako ki te kauhoe ki ngā ngaru o te moana, ahakoa kāore e taea e tātou te aukati. Mā te whakamahi i ēnei tikanga, ka taea e tātou te ārai, te whakaiti rānei i te mamae tinana me te hinengaro i puta mai i te ahotea.

He aha te pānga o te ahotea ki tō tinana me tō hinengaro?

Ina piki haere te ahotea, ehara i te mea ka pā ki tō tātou hinengaro anake engari ki tō tātou tinana anō hoki. Kua pā pea ēnei āhuatanga ki a koe. Kia tirohia tātou he aha ēnei tohu.

He aha ngā mōrearea mēnā kāore te ahotea e whakahaeretia tika?

Ina kore e taea te manawanui i te ahotea, ka huri pea ētahi tāngata ki ngā mea hē hei mawhiti atu. He otinga rangitahi noa iho ēnei, engari i te wā roa, ka arahi pea ki ngā raruraru nui ake.

• Te whakamahi waipiro : Te tahuri ki te waipiro hei wareware i ngā raruraru hinengaro.
• Ngā tikanga kai kino: Ko ētahi tāngata ka kai nui nā te ahotea, ko ētahi ia e pāngia ana e ngā mate kai e kore ai e taea e rātou te whakahaere i tā rātou kai.
• Te kai hikareti : Te noho hei tangata waranga ki te kai hikareti, me te whakaaro ka whakaitihia te ahotea.
• Te whakamahinga o ētahi atu rongoā: Te tahuri ki ētahi atu rongoā me te tumanako ka whai oranga.

Me pēhea koe e mōhio ai ki te ahotea?

Hei whakakore i te ahotea, ko te mea tuatahi me mahi e koe ko te tautuhi tika i te mea e tino pāngia ai koe e te ahotea. He ngāwari te tautuhi i ētahi mea. Whakaarohia ngā mea nui pēnei i te neke whare, te ngaronga o te mahi, te pakaru rānei o te marena.

Engari, i ētahi wā ko ngā mea iti nei te take o te ahotea. Ko ngā huihuinga iti e puta ana i te roanga o te rā ka taea te whakanui ake i te ahotea nui. Ko te huarahi pai ki te tautuhi i tēnei ko te pupuri i tētahi pukapuka rātaka .

Mā tēnei ka āwhina i a koe ki te tautuhi i ngā tauira o ō taumata ahotea me te āhua o tō whakatau i aua tauira. Whakamātauria te tuhi i ngā mea e whai ake nei mō te wiki pea:

1. Te take o te ahotea: He aha te kaupapa i meinga ai koe kia ahotea? (hei tauira, he whakawhitiwhiti kōrero me tō rangatira i te tari, he aituā i runga i te pahi).

2. Ngā kare ā-roto: He aha ō kare ā-tinana, ā-hinengaro hoki? (hei tauira, te puku mamae, te ānini, te riri, te pouri).

3. Tō tauhohenga: I pēhea tō tauhohenga ki te kaupapa? (hei tauira, i hamama, i tū ki tahaki, kāore i kōrero ki tētahi, i kai nui).

Mā te tuhituhi pēnei koe, ka mārama koe ki ngā mea e tino pāngia ana e te ahotea, me pēhea hoki te whakatau i aua mea.

He aha ētahi huarahi hei whakatau i te ahotea?

He maha ngā huarahi hei whakatau i te ahotea. Ko te mea nui ko te whakamahi i ēnei tikanga, ehara i te mea i te wā e puta mai ai te ahotea anake, engari me whakauru atu hoki ki roto i tō oranga o ia rā. Koinā te wā ka whiwhi koe i ngā hua pai rawa atu. Me kōrero tātou mō ēnei tikanga.

Ngā Tikanga Whakangā

• Kata nui: I mōhio koe ina kata tātou, ka heke te homoni ahotea o te tinana, te cortisol ? Mā te kata anō hoki tātou e pai ai. Mātakihia he pūrākau rorirori, kōrero ki tētahi hoa e kata ai koe.
• Whakamarietia tō hinengaro: Mā te aro nui , te whakaaroaro, me ngā mahi manawa hōhonu ka āwhina i te whakahaere i te tere o tō ngakau me te whakamarie i tō hinengaro. He mea pai hoki te whakarongo ki tāu waiata tino pai, ki tāu puoro whakamarie rānei.

Ngā Tikanga Tinana: He pai te whakakorikori tinana mō te hinengaro

• Korikori Tinana: He tino whakangā te hikoi poto i waho, te korikori tinana rānei me ngā hoa. Waihoki, he tino whai hua te whai wāhi atu ki ngā mahi whakaaroaro pēnei i te yoga.
• Kai pai: Whakaurua kia maha ngā hua me ngā huawhenua hou ki roto i tō kai. Whakaitihia ngā kai hinuhinu, kawhe, me ngā kai huka kia rite ki te taea.
• Moe pai i te pō: Whakawetohia tō waea me tō pouaka whakaata i mua i te haere ki te moenga. Waihangahia he taiao marino i roto i tō rūma moe. Whakangāwarihia tō hinengaro mā te mahi i tētahi mea pēnei i te pānui pukapuka, te kaukau rānei i te wai mahana.
• Whakarērea ngā whanonga kino: Ki te kai paipa koe, kati. Whakaitihia tō inu waipiro. Ki te hiahia āwhina koe ki te whakakore i tēnei momo whanonga, kaua e whakamā, kōrero ki tō tākuta .

Whakaitihia te ahotea mā te whakarerekē i tō whakaaro (Ngā Tikanga Hinengaro)

• Puritia he pukapuka tuhi: Tuhia ngā mea pai i mahia e koe i te awatea, ngā whakatutukitanga kua riro i a koe. Me whakarite rānei kia tuhia kia toru ngā mea e whakawhetai ana koe mō ia pō.
• "He wā mōu ake": Me mahi tetahi mea i te rā māu ake. He whakaaroaro pea, he toro atu ki tētahi hoa, he pānui pukapuka, he whai wāhi atu rānei ki tētahi mahi whakangahau e pai ana ki a koe.
• Rapua he āwhina: Ka taea e te tohunga hauora hinengaro te whakaako i a koe ki ngā huarahi pai ake hei whakahaere i te ahotea. He maimoatanga kua whakamātauhia te Whakaora Whanoke Hinengaro (CBT) mō tēnei. Ka āwhina i a koe ki te tautuhi me te whakarerekē i ō tauira whakaaro kino, me te whakarerekē i te huarahi e whakatau ai koe i ngā raruraru.
• Tuhia mai ō whakaaro:Ki te pā mai he raruraru nui rawa atu ki a koe, kōrero ki tētahi hoa pono, ki tētahi mema rānei o te whānau. Ahakoa te rongo noa i te reo o tētahi, he tino whakamarie tēnei.
• Whakahaerehia: Tuhia he rārangi mahi mō te rā. Whakamaherehia i te pō i mua i te mea ka mahia e koe āpōpō me ngā mea me whakaroa e koe. Kaua hoki e kī "āe" ki ngā mea katoa. Whakamātauria te kī "kāo" mēnā ka tono mai tētahi ki a koe kia mahi i tētahi mea kāore e taea e koe te mahi.

He aha ngā wā pai rawa atu hei toro atu ki te tākuta?

Ahakoa he mea noa te ahotea, i ētahi wā ka kore e taea te whakahaere. Mena kei a koe tētahi o ngā tohu i raro nei, he mea nui kia toro atu koe ki tō tākuta tonu mō ētahi tohutohu.

He wāhanga o ō tātou oranga te ahotea. Kāore e taea e tātou te whakakore rawa. Engari ka taea e tātou te whakahaere i te āhua o tā tātou whakatau i tēnei. He taahiraa tuatahi pai pea tēnei ki tēnei haerenga mā te kōrero ki tō tākuta. Ki te tika, ka taea e ia te tuku atu i a koe ki tētahi kaiwhakaora hinengaro, te tohu rongoā rānei mō ngā āhuatanga pēnei i te manukanuka i puta mai i te ahotea.