Te Tikanga Whakangāwari Uaua Ake i roto i te Whakaora Tinana
I tēnei ao tere o ēnei rā, kua noho te ahotea me te mānukanuka hei wāhanga o te oranga o ia rā mō te tini o te tangata. Hei ārai i tēnei, kua whakaurua ngā tikanga me ngā tikanga maha ki te ao hauora, ko tētahi o ēnei ko te whakangāwari uaua whakamua (PMR). Kua whakamahia whānuitia tēnei tikanga i roto i te whakaora tinana hei āwhina i ngā tūroro ki te whakaiti i te mānukanuka uaua, ki te whakamamae i te mamae, me te whakapai ake i te kounga o te oranga whānui. Ka matapakihia e tēnei tuhinga te whakangāwari uaua whakamua, ōna painga, me pēhea te whakamahi i roto i te whakaora tinana.
Te Mārama ki ngā Tikanga Whakangāwari Uaua Ake
Ko te whakangāwari uaua ahu whakamua he tikanga whakaora hinengaro me te whakaora tinana i whakawhanakehia e Tākuta Edmund Jacobson i ngā tau 1920. E hangai ana ki te mātāpono taketake ko te pēhanga uaua he urupare tinana ki te hinengaro pēhanga, ā, ka taea e te whakangāwari uaua te āwhina i te whakaiti i te manukanuka me te ahotea. I roto i te PMR, ka pēhangahia e te tangata ngā rōpū uaua motuhake o te tinana, kātahi ka whakangāwari.
Ngā Hua o te Tikanga Whakangāwari Uaua Ake
1. Whakaiti i te ahotea me te manukanuka: E whakaatu ana ngā rangahau ka taea e tēnei tikanga te whakaiti i te ahotea me te manukanuka. Ina pēhia ngā uaua, ka tukuna ngā tohu ki te roro kei raro te tinana i te ahotea. Ka āwhina te PMR ki te wawahi i tēnei huringa mā te whakangāwari i ngā uaua.
2. Whakaiti i te mamae: He maha ngā tūroro e pāngia ana e te mamae mau tonu, pērā i te mamae tuara, te mamae upoko rānei, ka whai hua mai i ngā tikanga whakangā uaua haere tonu. Mā te whakangā i ngā uaua, ka taea te whakaiti i te taumahatanga e tino take ana, e whai wāhi ana rānei ki te mamae.
3. Whakapai ake i te moe: He tino whai hua te PMR mō te hunga e uaua ana ki te moe. Mā te whakangāwari o te uaua ka waihanga i tētahi āhua marino e pai ake ai te moe okioki.
4. Te Whakanui Ake i te Mōhiotanga Tinana: Mā tēnei tikanga ka āwhina i te tangata kia mōhio ake ki te taumahatanga o roto i ō rātou tinana, me te ako me pēhea te whakahaere i taua taumahatanga kia pai ake ai.
5. Tautoko mō Ētahi Atu Maimoatanga: He tino pai te PMR hei tāpiri atu ki ētahi atu maimoatanga, pērā i te whakaora tinana, te whakaora whanonga hinengaro rānei, nā te mea ka whakaratohia he huarahi hauora whānui.
Te Whakamahinga o te Tikanga Whakangā Uaua Ake i roto i te Whakaora Tinana
I roto i te whakaora tinana, ka taea te whakauru i te PMR ki roto i ngā kaupapa maimoatanga mō ngā tūroro he maha ngā āhuatanga hauora e pāngia ana e te mate. Kei raro nei ngā mahi whānui mō te whakamahi i ngā tikanga whakangā uaua ahu whakamua:
1. Te Whakarite:
– Taiao Mārie: Kōwhiria he wāhi mārie, whakamarie, kāore he mea hei whakararuraru. Whakawetohia ngā taputapu hiko katoa e whakararuraru ana i a koe.
– Tūnga Whakamarie: I te nuinga o te wā, kei te takoto, kei te noho rānei te tūroro me te whakamarie. Me āwhina te tū kia tino okioki.
2. Wāhanga Whakamua:
– Arotahi ki te Manawa: Me tono ki te tūroro kia tīmata mā te manawa hōhonu, puhoi. Mā tēnei ka āwhina i te whakamarie i te hinengaro me te whakarite i te tinana mō te whakangā.
– Te Whakangāwari me te Whakangāwari i ngā Uaua: Tohutohuhia te tūroro kia whakangāwari i tētahi rōpū uaua mō te 5-10 hēkona, kātahi ka whakangāwari mō te 20-30 hēkona. Tīmata ki ngā uaua o ngā waewae (hei tauira, ngā māikuku me ngā kuao kau), kātahi ka neke ake i te tinana, ka mutu ki ngā uaua o te mata.
– Te Mōhiotanga ki te Tinana: I muri i te whakakorikori me te whakangāwari i ia rōpū uaua, me pātai ki te tūroro kia kite i te āhua o ngā uaua ina whakangāwari.
3. Te Whakamutunga:
– Te Manawa Whakamutunga: Whakamutua te wā me ētahi manawa hohonu, puhoi hei whakaū i te āhua o te whakangā.
– Whakaaroaro: Hoatu he wā ki te tūroro ki te whakaaroaro ki ōna kare ā-roto i muri i te mahi whakakori tinana, me te kōrero mō ōna wheako.
Ngā Akoranga Take me ngā Taunakitanga Pūtaiao
He maha ngā rangahau kua tautoko i te whai huatanga o te PMR ki te rongoā i ngā momo mate. Hei tauira:
1. Mamae Mau tonu: I kitea i roto i tētahi rangahau i whakaputaina i roto i te "Journal of Behavioral Medicine" ko ngā tūroro e mamae ana te tuara mau tonu i mahi i ngā mahi PMR i kōrero auau mō te whakahekenga nui o te kaha o te mamae me te pikinga o te nekenekehanga.
2. Ngā Mate Manukanuka: I whakaatuhia e tētahi atu rangahau i whakaputaina i roto i te "Journal of Clinical Psychology" ka taea e ngā tikanga PMR te whakaiti i ngā tohumate manukanuka i roto i ngā tūroro e pāngia ana e te mate manukanuka whānui.
3. Te Kounga o te Moe: E whakaatu ana ngā rangahau i whakahaerehia e te "Journal of Sleep Research" ka pai ake te roa me te kounga o te moe o te hunga e whakamahi ana i te PMR.
4. I muri i te whiu: I whakaatuhia e tētahi rangahau i whakaputaina i roto i te "Archives of Physical Medicine and Rehabilitation" ko ngā tūroro whiu i whai wāhi ki ngā wā PMR i pāngia e ngā painga nui mō te whakangā o ngā uaua me te whakaiti i te taumahatanga.
Ngā Wero me ngā Tohutohu mō te Whakatinanatanga o te PMR
Pērā i ngā tikanga whakaora katoa, tera pea ētahi wero ka pā mai ki te whakatinana i te PMR:
1. Te Whakatutukitanga o ngā Tūroro: He uaua pea te whakatenatena i ngā tūroro kia piri tonu ki ā rātou mahi whakakori tinana. Mā te whakarato i te mātauranga mārama mō ngā painga o tēnei tikanga ki a Langfrist ka āwhina i te whakakore i tēnei.
2. Ngā Wheako Tuatahi: Tērā pea ka pāngia ētahi tūroro e te kore whakamarie, e te whakamā rānei i a rātou e whakangungu ana i ngā wā tuatahi. He mea noa tēnei, ā, he mea nui kia akiakihia rātou kia ngana tonu.
3. Ngā Tangata Whai Whara: Mō ētahi tāngata kua pāngia e te whara, ka puta pea i tēnei tikanga ngā maharatanga, ngā tauhohenga rānei e kore e pai. He mea nui te huarahi tūpato me te whakawhitiwhiti kōrero tuwhera.
Whakamutunga
He taputapu kaha te whakangāwari uaua ahu whakamua (PMR) i roto i te whakaora tinana hei whakaiti i te ahotea me te mamae, me te whakapai ake i te kounga o te oranga o ngā tūroro. Mā te mahi tonu me te ārahi tika, ka taea e te PMR te āwhina i ngā tūroro kia whakangāwari hohonu, kia nui ake te mōhiotanga o te tinana, kia tere ake ai te tukanga whakaora. Hei tikanga kore-whakaekenga me te kore-rongoā, ka tukuna e tēnei tikanga he huarahi haumaru me te whai hua ki te whakahaere i ngā momo mate hauora. Mā te whakauru i te PMR ki roto i ngā kaupapa tiaki tūroro, ehara i te mea ka whakarei ake i ngā tuku whakaora anake, engari ka whakapakari ake hoki i te whanaungatanga whakaora i waenga i te tūroro me te kaiwhakaora tinana.
