Kei te pēhia koe e te taumahatanga nui o tō hinengaro? Me whakahaere te ahotea (Whakahaere Taumahatanga)

He mea noa iho te pēhanga, te taumahatanga, te mea rānei e kīia nei e tātou ko te ' aumahatanga ', mō ngā mea iti, mō ngā mea nui hoki o ō tātou ao. Inaa, ko tēnei ahotea te mea e akiaki ana i a tātou ki te mahi i ngā mea. Ina puta he āhuatanga mamae, pērā i te mate kino, te ngaronga o te mahi, te matenga rānei o tētahi mema o te whānau, he wāhanga anō hoki o te ao te pēhanga nui, te pouri, me te manukanuka. Kāore he he o te whakaaro pēnā mō tētahi wā.

Heoi, ki te mea kua roa ake tēnei pouri me te manukanuka, ā, kua tīmata te whakararuraru i ō mahi o te whare, i tō mahi rānei, me toro atu koe ki tō tākuta me te kōrero mō tēnei mea . Ki te tika, ka taea e rātou te āwhina i a koe mā te whakaora i te mate, te rongoā, me ētahi atu tikanga.

Ngā mea ka taea e koe te mahi hei whakahaere i te ahotea i mua i te piki haere

He maha ngā mea ka taea e tātou te ako hei whakahaere i te ahotea i mua i te noho hei taumahatanga nui. Mā ēnei tohutohu torutoru koe e āwhina ki te whakatutuki i tēnā.

• Tirohia ngā mea katoa i runga i te pai: Tuatahi, whakaae kei reira ētahi mea kāore e taea e tātou te whakahaere . Ina pena koe, ka tino rongo koe i te herekoretanga.
• Kia Māia: Kaua e karanga i ō kare ā-roto me ō whakaaro i roto i te riri, i te āhua tiaki, engari me whakaharatau ki te whakapuaki i aua kare ā-roto me te marino, te mārama, me te kaha. Kaua e wehi ki te kī, "Koinei ōku kare ā-roto."
• Whakahaerehia tō wā: Ina ako koe ki te whakarite i tāu mahi, ka mutu noa te ahotea koretake.
• Whakatakotoria he rohe māu ake: Akohia te kī "kāo" ki ngā tono e tino taumaha ana ki a koe. Kāore koe e hiahia ki te mamae mā te ngana ki te whakamanawareka i te katoa.
• Whakaritea he wā mō ngā mahi whakangahau: Kimihia he wā iti i ia rā ki te mahi i tētahi mea e pai ana ki a koe, pērā i te tuhi, te pānui pukapuka, te whakarongo waiata, te mahi māra rānei.
• Kaua e tahuri ki ngā mea hē: Kaua e tahuri ki te waipiro, ki ngā tarukino, ki ētahi atu matū kino rānei hei whakamama i te ahotea. Ina hoki, ka nui ake te ahotea o tō tinana i aua mea.
• Kia mau tonu ngā hononga pāpori : Whakapaua he wā ki ngā hoa me te whānau e aroha ana ki a koe, e mārama ana hoki ki a koe. He tino whakamarie te whai i tētahi hei kōrero atu mō ngā mea katoa kei roto i tō hinengaro.
• Rapua he āwhina ngaio: Mā te rapu maimoatanga mai i tētahi tohunga ngaio, pērā i tētahi tohunga hinengaro kua whakangungua ki te whakahaere ahotea, ka taea e koe te ako i ngā huarahi hauora hei whakatau i tēnei mate.

Ko te mea nui, kaua e whakama ki te tono āwhina. Ehara te ahotea i te ngoikore, engari he āhuatanga ka pā ki te tangata katoa.

Ngā huringa āhua noho: ngā otinga tūturu ki te ahotea

Haunga ēnei mea, mā te tāpiri i ngā huringa iti ki tō momo noho ka āwhina i a koe ki te whakahaere i te ahotea . Kia kite tātou he aha ēnei mea.

1. He rongoā pai te whakakori tinana.

Tuatahi, ko te whakakori tinana, arā, ko te whakakori tinana, ka whakapai ake i te kounga o tō moe. Mā te moe pai ka māmā ake te whakahaere i te ahotea. Kua kitea e ngā tākuta he pai ake te moe hohonu (Slow Wave Sleep) o te hunga e whakakori tinana ana, e whakatika ana i te roro me te tinana. Heoi, mā te whakakori tinana e tata rawa ki te wā moe ka whakararuraru i te moe o ētahi tāngata, nō reira kia tūpato hoki ki tēnā.

Waihoki, ina whakakorikori tinana tātou, ka tukuna ngā homoni e hari ai tātou. Hei tauira, ka tukuna ngā homoni pēnei i te endorphins me te endocannabinoids, e whakaiti ana i te mamae me te whakapai ake i te moe. Ko ēnei homoni anō hoki te take o te kare ā-roto o te harikoa e pā ana ki ētahi tāngata i muri i te oma roa ("runner's high").

Ko te hunga e whakakorikori tinana ana ka whakaaro pai ake mō rātou anō, ā, he iti ake hoki ō rātou manukanuka. Ina pai te āhua o tō tinana, ka pai anō hoki tō hinengaro.

2. Te awe o te kai

Ehara i te mea ko tō hauora tinana anake ngā painga o te kai hauora, engari ko tō hauora hinengaro anō hoki. Ka taea e te kai taurite te whakaiti i ngā pānga o te ahotea, te whakapakari i te pūnaha ārai mate, me te whakahaere i te toto totoka.

I tētahi atu taha, ko ngā kai he nui te huka me te ngako, arā, ko ngā "kai paraurehe," he rerekē rawa te mahi. He mea noa te hiahia nui ki ēnei kai ina taumaha koe. Engari kaua e taka ki roto i taua mahanga.

Hei noho hauora, tāpirihia ki tō kai ngā warowaihā matatini, ngā pūmua kikokore, me ngā waikawa ngako e kitea ana i roto i te ika, te mīti, te hua manu, me ngā nati.

He mea nui anō hoki ngā kai whai rawa i ngā antioxidants . Ka āwhina ēnei ki te tiaki i ō tātou pūtau mai i te kino i puta mai i te ahotea mau tonu. Ka taea e koe te tiki i ēnei mai i ngā pīni, ngā hua rākau, ngā hua rākau, ngā huawhenua, me ngā mea kakara pērā i te kanekane.

3. Te uara o te moe pai i te pō

Ko tētahi o ngā pānga taha tino kitea o te ahotea ko te kore moe. Ki te kore e taea e koe te moe mō te iti rawa i ngā rā e toru i te wiki mō ngā marama e toru, tera pea he kore moe tōu . Ka whakanui ake te kore moe i te ahotea, ā, ka uaua ake te moe i te ahotea. He rite ki tētahi huringa kino.

Mā ēnei tikanga ka pai ake tō moe:

• Whakakorikori tinana i ia rā, i ia rā.
• Kia whiti ki te rā i te awatea.
• Āta karohia te inu waipiro me te kawheine (tī, kawhe) i mua i te wā moe.
• Whakamātauria te haere ki te moenga me te ara ake i te wā kotahi i ia rā.
• Kati te whakamahi i tō waea pūkoro, papahiko, pouaka whakaata rānei 30-60 meneti i mua i te moe.
• Whakamātauria te whakaaroaro, te whakamahi rānei i tētahi tikanga whakamarie i mua i te moe.

4. Ngā Tikanga Whakangā

He maha atu anō ngā huarahi tino whai hua hei whakahaere i te ahotea.

• Yoga: He mahi whakakori tinana, he whakaaroaro hoki te yoga. He pai ngā tikanga yoga, inā koa ko ērā e whakamahi ana i ngā nekehanga puhoi, te totoro, me te manawa hōhonu, hei whakaiti i te ahotea.
• Whakaaroaro: Kua whakamahia tēnei tikanga e te tangata mō ngā mano tau, ā, he tino whai hua. Noho ki tētahi wāhi marino, ki tētahi tūranga whakamarie, ā, arotahi noa ki tō manawa. Tukua ngā whakaaro kia haere mai, kia haere atu, kaua e whakahē.
• Te Manawa Hōhonu: Ina manawa hōhonu tātou, ka whakahohehia te āheinga marino ā-tūturu o te tinana. Ka nui ake te hāora e tukuna ana ki te roro, ā, ka marino hoki te pūnaha io.
• Te hono atu ki te tangata: He huarahi maori te kōrero mō ō whakaaro ki tētahi hoa pono, ki tētahi mema rānei o te whānau hei whakaiti i te ahotea.
• Whakaora Kata: Ina kata nui koe, ka nui ake te hāora e whiwhi ana tō tinana. Ka whakaohokia tō ngākau, ō pukahukahu, me ō uaua. Ka tukuna hoki e ia ngā homoni e hari ai tō hinengaro. He rongoā pai te mātakitaki i tētahi pūrākau rorirori me te ngahau tahi me ō hoa ki te ahotea.
• Te Whakaora Kōrero:Ki ētahi he tino āwhina ngā rongoā kōrerorero hei whakatau i te ahotea roa. Hei tauira, ka taea e te tikanga e kiia nei ko te Cognitive Behavioral Therapy (CBT) te āwhina i a koe ki te whakarerekē i ō tauira whakaaro kino. He mea nui kia kite i tētahi tākuta, i tētahi tohunga hinengaro rānei mō tēnei.