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

Kei te hoha koe ki ngā mea katoa i ēnei rā? Kei te riri koe mō ngā mea iti? Kei te pōuri koe , ā, kāore he herekoretanga i roto i tō hinengaro? Inaa, he mea ēnei e pā ana ki a tātou katoa i tētahi wā o ō tātou oranga. Koinei te mea e kīia nei e tātou ko te ' taumahatanga ', ko te pēhanga hinengaro rānei. Ahakoa he mea noa tēnei, ki te kore e whakahaerea tika, ka pā nui ki tō tātou hauora tinana me tō tātou hauora hinengaro. Nō reira, i tēnei rā, me kōrero tātou mō te aha te taumahatanga, me pēhea te pānga ki a tātou, me te mea nui, me pēhea te whakakore atu me te pupuri i tō hinengaro kia marino.

He aha te Whakahaere Auahatanga?

He whakarāpopototanga noa iho, he tauhohenga noa te ahotea o te tinana me te hinengaro ina tūtaki tātou ki ngā huringa me ngā wero hou (e kiia ana ēnei he ahotea) i roto i ō tātou ao. Whakaarohia kei te huri mahi koe, kei te tata mai he whakamātautau, kei te puta he raruraru whānau… I ngā wā pēnei, ka pēhia noa tātou, tika? Koinei te ahotea.

Ko te whakahaere ahotea e pā ana ki ngā tikanga e whakamahia ana e tātou hei whakapai ake i te huarahi e aro atu ai tātou ki ngā wero. Mā te whakamahi i ēnei tikanga, ka taea e tātou te ārai, te whakaiti rānei i ngā tohu ā-tinana, ā-hinengaro hoki e puta mai ana i te ahotea.

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

Ina piki ake te ahotea, ka tīmata ō tātou tinana me ō tātou hinengaro ki te tuku tohu rerekē. He rite ki te whakaoho e tangi ana i roto i ō tātou tinana. Ka pāngia ētahi e tētahi, e rua rānei o ēnei tohu, ko ētahi ia ka pāngia e ētahi i te wā kotahi.

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

Ina kore e taea te manawanui i te ahotea, ka tahuri ētahi tāngata ki ngā huarahi kino, kore hauora hoki hei whakamama i te ahotea. Ka nui ake te kino o ēnei.

• Te waranga ki te waipiro.
• Te tahuritanga ki te momi hikareti.
• Te tahuritanga ki ētahi atu rongoā.
• Ngā mate kai, hei tauira, te kai nui.

Me pēhea koe e mōhio ai he aha te take o tō ahotea?

Hei whakakore i te ahotea, ko te mea tuatahi me mahi e koe ko te tautuhi ko ēhea ngā ahotea e whakararu ana i a koe.He ngāwari te kite i ngā mea nunui pēnei i te huri mahi, te neke whare, me te whakarere. Engari ko ngā mea iti e tupu ana i ia rā, ka pā nui hoki ki a tātou. Hei tauira, te mau i roto i te waka i ia rā, ngā tautohetohe iti rānei i te mahi.

He huarahi pai tēnei mā te pupuri i tētahi pukapuka tuhi. Whakamātauria te tuhi i ēnei mea i ia rā, mō te wiki pea:

• Nōnahea koe i pāngia ai e te ahotea, ā, he aha te take? (hei tauira, i tautohe koe ki tō rangatira i tēnei ata)
• I pēhea ō kare ā-tinana, ā-hinengaro hoki i taua wā? (hei tauira, te ānini , te riri)
• I pēhea tāu urupare ki tēnā? (hei tauira, i noho riri tonu koe, ā, kāore i kōrero ki tētahi, i haere rānei koe ki roto i tō rūma ka hamama)

Ina tuhituhi koe i tēnei ara, ā muri iho ka mōhio koe ki ngā mea e tino pāngia ai koe e te ahotea, me pēhea hoki e taea ai e koe te whakatau i aua mea. He rite ki te tātaritanga i tētahi mate.

Me pēhea te whakahaere angitu i te ahotea?

Ko te mea pai ko te whakauru i ēnei tikanga ki roto i tō oranga o ia rā, me te kore e tatari kia puta he āwangawanga. He pai ake te whakamahi i ētahi tikanga i te whakamahi i te tikanga kotahi anake. Kia titiro tātou he aha ēnei tikanga.

Ngā huarahi hei whakangāwari i te hinengaro

• Kata nui: I mōhio koe kua whakaatuhia e ngā rangahau ka whakaitihia e te kata ngā taumata o te cortisol, he homoni ahotea i roto i ō tātou tinana? Ka whakapai ake hoki i ō tātou wairua. Mātakihia he pūrākau rorirori, kōrero ki tētahi hoa e kata ai tātou.
• Whakamarietia tō hinengaro: Mā te aroātahi, te whakaaroaro , ngā mahi manawa hōhonu, me te mirimiri pai ka āwhina i te whakaiti i te tere o tō ngakau me te whakamarie i tō hinengaro. He pai hoki te whakarongo ki tāu waiata tino pai, te whakarongo rānei ki ngā oro marino o te taiao (te tangi o te awa, te waiata manu rānei).

Ngā mea ka taea e koe te mahi ā-tinana

• Korikori Tinana: He tino whakangāwari te hikoi ki waho, te korikori tinana rānei me ngā hoa. He tino pai hoki te whai wāhi atu ki ngā korikori tinana e whakamahi ana i te hinengaro, pērā i te yoga , te tai chi rānei.
• Kai i tētahi kai hauora: Kai i ngā hua me ngā huawhenua hou. Whakaitihia ngā kai momona , te kawheine, me ngā kai huka i ngā wā katoa e taea ana.
• Whakatūria he tikanga moe: Ko te moe pai te rongoā pai mō te ahotea. Kati te titiro ki tō waea pūkoro, ki tō pouaka whakaata rānei i mua i te moe. Waihangahia he taiao marino, pānuihia he pukapuka, kaukau rānei i te wai wera i mua i te moe.

Ngā huarahi hei whakahaere i ō whakaaro

• Waihangahia he "Wā mōku": Me mahi i tētahi mea māu ake i ia rā. Tērā pea he whakaaroaro, he tūtaki ki tētahi hoa, he pānui pukapuka, he whai wāhi rānei ki tētahi mahi whakangahau e pai ana ki a koe.
• Rapua he āwhina: He mea nui kia rapu āwhina ngaio. Ka taea e te kaitohutohu te whakaako i a koe ki ngā huarahi hei whakahaere i tō ahotea. He maimoatanga tino whai hua te Whakaora Whanoke Hinengaro (CBT) mō tēnei.
• Tuhia ō kare ā-roto: Ki te pōuri koe, kōrero ki tētahi hoa pono, ki tētahi mema whānau rānei mō ō kare ā-roto. He tino whakamarie te rongo i te reo o tētahi.
• Whakahaerehia tō rā: Whakamaherehia tō rā. Ki te hanga e koe he rārangi mahi i te pō i mua atu, ka nui ake tō mana whakahaere. Akohia hoki te kī "kāo" ki ngā tono a ētahi atu. Kaua e ngaro i a koe anō mā te ngana ki te mahi i ngā mea katoa.

Āhea koe me toro atu ki te tākuta?

Mena he tiketike rawa tō toto toto kāore e taea te whakahaere mā te whakamahi i ēnei rongoā kāinga, ki te mea rānei kei a koe tētahi o ngā tohu e whai ake nei, me toro atu koe ki tō tākuta .