Kei te pōuri koe, kei te mokemoke rānei i ētahi wā? Kei te pōuri koe, kei te mokemoke rānei? He wā anō kei te ahua kāore koe e hiahia ki te mahi i tetahi mea, ā, kua hoha koe ki ngā mea katoa? Koinei pea ngā tohu tuatahi o te mate hinengaro e kiia nei ko te pouri e pāngia ana e te tini o tātou. Engari kaua e manukanuka, he huarahi tino māmā, he huarahi kaha hoki hei āwhina i a tātou ki te mārama me te whakahaere i tēnei mate. Ko tētahi o aua tikanga ko te whakaaroaro. Me titiro tātou ki tēnei me te taipitopito atu.
He aha te pouri? Kei a koe ēnei tohu?
Ehara te pouri i te mea he kare ā-roto noa iho. He āhuatanga e pā ana ki ō tātou kare ā-roto, whakaaro, tae atu ki ō tātou tinana. Tirohia ngā tohu i raro nei kia kite ai mēnā kei a koe tētahi o ēnei tohu.
| Tohu | He whakamārama māmā |
|---|---|
| He pouri e kore e ngaro | Ngā kare ā-roto o te pouri me te pouri e mau ana mō ngā rā, kāore he take. |
| Te mokemoke me te noho motuhake | Te noho mokemoke, te noho mokemoke, kāore e hiahia ki te kōrero ki ngā hoa. |
| Ngenge | Ka tino ngenge, ka kore ora ahakoa kāore he mahi e mahia ana. |
| Kore hiahia ki tetahi mea | Ngā mea i pai ki a koe i mua (te mātaki pouaka whakaata, te whakarongo waiata, ngā mahi whakangahau) kāore koe e hiahia ki te mahi i ēnei rā. |
| Ngā raruraru moe | He nui rawa te moe, he kore rānei e moe i te pō. |
| Ngā huringa o te hiahia kai | Te ngaronga o te hiahia kai, te hiahia rānei ki te kai nui, ka heke, ka piki rānei te taumaha. |
| Te manukanuka me te pukuriri | Te āwangawanga me te riri mō ngā mea iti noa. |
| Te uaua ki te arotahi | He uaua ki te arotahi ki te mahi, ki te pānui pukapuka, ki te kōrero rānei. |
| Ngā whakaaro kino mō te ora | Ngā kare ā-roto o te whakama ki a ia anō, te whakaaro kāore he hua o te ao, ngā whakaaro kua hoha koe ki te ao. |
Mena kei a koe tētahi, ētahi rānei o ēnei tohu mō ngā wiki e rua neke atu , tera pea kei te pāngia koe e te pouri. Nō reira, he mea tino nui kia toro atu koe ki tō tākuta tonu mō ētahi tohutohu.
He aha te pānga o te pouri ki tō tātou roro?
Ki te kī ngāwari, ko ngā tino take o te pouri ko te ahotea me te manukanuka. Nō reira, ka pā tika ēnei mea ki te mahi a tō tātou roro.
Whakaarohia he rerekē ngā wāhanga o tō tātou roro e mahi ana.
1. Te Pokapū 'Ahau': Koinei te wāhanga e tukatuka ana i ō tātou kare ā-roto, whakaaro, me ngā mōhiohio mō 'Ahau'. I roto i ngā kupu hauora, ko te "Prefrontal Cortex" tēnei. Ina pāngia tātou e te ahotea, ka tīmata tēnei wāhanga ki te mahi i te wā roa. Ko ngā whakaaro pēnei i te "He aha tēnei e pā ana ki ahau?", "He tino rahua ahau" ka puta mai i konei.
2. Te pokapū whakahaere 'mataku': Tērā tētahi atu wāhanga o te roro e whakahaere ana i tō tātou 'mataku'. Ko te `(Amygdala)` te ingoa o tēnei. He rite ki tētahi kaitiaki e whakatau ana mēnā ka "whawhai, ka rere rānei" ina tae mai te tūpono.
Ko te mea e tupu ana i roto i te pouri, ko te pokapū e whakahaere ana i te 'mataku' (te Amygdala) ka aro ki te mataku me te pēhanga i roto i tō tātou hinengaro, ahakoa kāore he tūponotanga o waho. Kātahi ka whakaputahia e tō tātou tinana he homoni ahotea e kiia nei ko te 'Cortisol' . Ka puta he pakanga i waenganui i te pokapū e whakaaro ana ki 'ahau' (te Prefrontal Cortex) me te pokapū e whakahaere ana i te 'mataku'. Koinei te mea e rongohia ana e tātou he taumahatanga nui me te pēhanga hinengaro.
Me pēhea te āwhina a te whakaaroaro i tēnei āhuatanga?
He rite te whakaaroaro ki te whakakorikori roro. Ka whakangungu anō i tō tātou roro.
- Ka huri i te urupare ahotea o te roro: Ina whakaaroaro koe, ka arotahi tō aro ki tētahi mea (hei tauira, tō manawa). Ka whakaitihia e tēnei te mahi koretake o ngā wāhanga e rua o te roro i whakahuatia ake nei (te `Prefrontal Cortex` me te `Amygdala`). Ko te tikanga o tēnei ka whakaitihia te whakaputanga koretake o ngā homoni ahotea. Nō reira, ka marino ake tō hinengaro.
- Ka tiaki i te wāhanga o te roro e pā ana ki te mahara: He wāhanga nui kei roto i tō tātou roro e kīia ana ko `(Hippocampus)` e pā ana ki te mahara me te ako. Kua kitea e ngā rangahau he iti ake tēnei wāhanga `(Hippocampus)` i roto i te hunga e pāngia ana e te pouri. Heoi, kua kitea anō hoki ina whakaaroaro koe mō te 30 meneti i ia rā, ka piki ake te matotoru (te mea hina) o tēnei wāhanga. Ko te tikanga o tēnei ka tiaki te whakaaroaro i te roro.
- Te whakarerekē i tō tirohanga ki ngā whakaaro: Kāore te whakaaroaro e whakakore katoa i ngā whakaaro kino me te riri e puta mai ana i te pouri. Engari, ka ako koe ki te mōhio ki te wā e puta mai ai aua whakaaro, me te tahuri ke atu i aua whakaaro .
Ehara te whakaaroaro i te mea mō te pehi i ngā whakaaro kino. Ko te mea nui ko te mōhio ki aua whakaaro, te mārama 'he whakaaro noa iho tēnei i puta mai ki tōku hinengaro, ehara i ahau tēnei,' me te whakangungu i te hinengaro kia tukua atu aua whakaaro.
- Te whakarite i tō hinengaro mō ngā āhuatanga taumaha: Whakaarohia me haere koe ki te tākuta, ā, ka mataku koe, ka ahotea hoki mō taua mea. Ki te whakaaroaro koe mō ētahi meneti i mua i te haerenga, ka marino tō hinengaro. Ahakoa ka pāngia koe e taua mataku, ka taea e koe te aro atu me te kore e manukanuka.
He aha ngā tikanga whakaaroaro e āwhina ana ki te pouri?
Engari kia maumahara ki tēnei. Ehara te whakaaroaro i te whakakapi mō te rongoā kua tohua e tō tākuta. Me whakamahi hei tāpiritanga ki tō maimoatanga. Ki te taea, tīmatahia ēnei mea me ngā tohutohu a tō tākuta .
Anei ētahi tikanga whakaaroaro hei āwhina.
| Momo Whakaaroaro | He aha te mea ka tupu ki tēnei? |
|---|---|
| Te whakaaroaro aroha | Kia arotahi ki te hora i te aroha me te atawhai ki a koe anō me ētahi atu. Mā tēnei ka āwhina i te whakaiti i ngā kare ā-roto o te hara me te ruarua ki a koe anō. |
| Te whakaaroaro aroātea | Te arotahi ki te wā o nāianei (hei tauira, te manawa, ngā kare ā-tinana) me te kore e whakaaro ki ētahi atu mea. Koinei te pūtake o ngā tikanga whakaaroaro maha. |
| Te rongoā hinengaro e hangai ana ki te aroātea (MBCT) | He huinga kaha te whakaaroaro aroātea me te whakaora whanonga hinengaro (CBT) o ngā tikanga ka taea te āwhina i a koe ki te whakarerekē i ngā whakaaro me ngā whanonga kino. |
| Yoga | He mahi e whakakotahi ana i ngā tū ā-tinana, ngā tikanga manawa, me te whakaaroaro. Ka whakaora i te tinana me te hinengaro. |
| Whakaaturanga | Whakaarohia tētahi tirohanga ataahua, marino (he takutai ataahua, he maunga) ka arotahi tō hinengaro ki reira. Ka whakamarie tēnei i te hinengaro. |
| Te whakaaroaro hikoi | I a koe e hikoi ana, mā te aro ki te pānga o ō waewae ki te whenua me te nekehanga o tō tinana ka noho hauora tinana, hinengaro hoki koe. |
Ka taea e koe te whiriwhiri i te mea e pai ana ki a koe, ā, he ngāwari hoki ki te mahi i roto i ēnei tikanga, ā, ka waiho hei tikanga mō ia rā. Tīmatahia ki te 5 meneti i te tīmatanga, kātahi ka whakanuia haeretia te wā. Ko te mea nui ko te mahi tonu i tēnei me te kore e mutu. Mā te haere, ka tino mārie koe.
Karere Tangohia ki te Kāinga
- He mate hauora te pouri e hiahia ana kia rongoatia. Kaua e whakama, kaua hoki e wehi. Ehara i te mea nāu te he.
- Mena kei te pāngia koe e ngā tohu o te pouri, ko te mea tuatahi me mahi ko te toro atu ki tētahi tākuta whai tohu.
- He āwhina pai te whakaaroaro hei āwhina i te whakahaere i ngā tohumate o te pouri, engari ehara i te mea koia te rongoā matua.
- Kaua rawa e mutu te tango i te rongoā i whakaritea e tō tākuta, engari me whakaaroaro noa. Me whai tonu i ngā tohutohu a tō tākuta.
- Kōwhiria he tikanga whakaaroaro e pai ana ki a koe, ā, waiho hei tikanga mō ia rā. Mā te iti haere, ka rongo koe i te rerekētanga.
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