Te Tohutohu hei Whakakore i te Waranga Pāpāho Hapori
I tēnei ao matihiko, kua noho te pāpāho pāpori hei wāhanga o te oranga o ia rā. Ka whakamahia e tātou hei hono atu ki ngā hoa, hei kimi kōrero, hei hanga mahi, hei whakangahau hoki. Heoi, ina huri te whakamahinga o te pāpāho pāpori hei hiahia kore e taea te whakahaere—ka whakararuraru i te mahi, te ako, ngā whanaungatanga, te hauora hinengaro, me te kounga o te moe—ka taea e tēnei āhuatanga te arahi ki te waranga pāpāho pāpori. I roto i ngā āhuatanga pēnei, ka taea e te tohutohu te noho hei taahiraa whai hua me te atawhai tangata hei āwhina i te tangata kia hoki mai ki te whakahaere i ā rātou whanonga matihiko.
Te mārama ki te waranga pāpāho pāpori
Ehara i te mea ko te "tirotiro nui rawa i tō waea" anake te take o te waranga pāpāho pāpori. Ko ōna tohu matua ko te hiahia nui ki te tirotiro i te taupānga, te uaua ki te whakamutu ahakoa te mōhio ki ngā pānga kino, me ngā kare ā-roto o te manukanuka, te kore whakamarie rānei ina kore e taea te uru atu. Ka pāngia hoki ētahi tāngata e te "doomscrolling" (panuku kore whāinga), te FOMO (wehi kei ngaro), te whakawhirinaki rānei ki te whakamanatanga i roto i te ahua o ngā pai me ngā kōrero.
Ko ngā tohu e puta pinepine ana ko:
1. Ka roa ake te wā whakamahinga, ā, he uaua ki te whakaiti.
2. Te wareware i ngā kawenga kura, mahi, mahi kāinga rānei.
3. Ngā mate moe, hei tauira, te noho ara roa ki te mātaki ihirangi, ki te whakautu karere rānei.
4. Ka ngāwari te huri o ngā kare ā-roto, pērā i te manukanuka, te hae, te whakaiti rānei i a rātou anō i muri i te kitenga i ngā pou a ētahi atu.
5. Te wehe atu i te taunekeneke tika, te pai ake ki te ao ipurangi i te kanohi ki te kanohi.
6. Te ngaro o te arotahi, te tirotiro pinepine i ngā whakamōhiotanga i a koe e ako ana, e mahi ana rānei.
He maha ngā āhuatanga ka pā mai ai te waranga pāpāho pāpori: te ahotea, te mokemoke, te whakaroa, te hiahia kia whakaaetia, te whakaaro kia tino tika rānei. Kua hangaia hoki ngā rauropi papaaho hei pupuri i te aro o ngā kaiwhakamahi mō te roa e taea ana mā roto i ngā whakamōhiotanga, te panuku mutunga kore, me ngā ihirangi whaiaro.
He aha te hiranga o te tohutohu?
He tokomaha te hunga e ngana ana ki te wikitoria i te waranga pāpāho pāpori mā te "whakaaro" noa iho, mā te whakatakoto ture pakari rānei. I ētahi wā ka whai hua ēnei tikanga, engari he maha ngā wā ka hinga nā te mea kāore i arohia te pūtake o te take. Mā te tohutohu ka āwhina i te tangata kia mārama he aha rātou ka hoki tonu ki te pāpāho pāpori me ngā matea kare ā-roto e tino rapuhia ana e rātou.
Ehara i te mea ko ngā aukati, ko ngā whakapae anake te kaupapa o te tohutohu. Engari, ko te whāinga he hanga i te mōhiotanga, i ngā pūkenga whakahaere i a ia anō, me ngā rautaki pono e hāngai ana ki te horopaki o te oranga o te tangata. Mā te tautoko a te kaitohutohu, a te tohunga hinengaro rānei, ka nui ake te hanganga, te ine, me te pumau o ngā huringa whanonga.
Ngā huarahi tohutohu e whakamahia whānuitia ana
1. Te Tohutohu Whanoke Hinengaro (CBT)
He maha ngā wā ka whakamahia te CBT hei rongoā i ngā whanonga whakawara, tae atu ki te waranga pāpāho pāpori. Ka āwhina ngā kaitohutohu i ngā kiritaki ki te tautuhi i ngā tauira whakaaro e whakaoho ana i ngā hiahia pāpāho pāpori, pēnei i:
– “Me tere taku whakautu, kei kiia ahau he whakapehapeha.”
– “Ka ngaro i ahau mēnā kāore au e tirotiro inaianei.”
– “Me hiahia ahau ki ngā hoa aroha kia rongo ai ahau he mea nui ahau.”
Kātahi ka whakamātauria ēnei tauira whakaaro, ka whakakapia ki ētahi tauira hauora ake, pērā i te: "Ka taea e au te whakautu ā muri ake nei, ā, kei te mau tonu te ngākau māhaki," me te "Kāore tōku whakaaro nui e whakatauhia e ngā urupare a ētahi atu." Ka ako hoki te CBT i ngā rautaki whanonga pērā i te whakahaere wā, te whakapakari i ngā tikanga hou, me ngā tikanga whakatau i ngā hiahia ohorere.
2. Te aro nui me te whakahaere i ngā kare ā-roto
Ka whakamahia e ētahi tāngata te pāpāho pāpori hei mawhiti atu i ngā kare ā-roto e kore e pai: te manukanuka, te hoha, te pouri, te ahotea rānei. I roto i te mahi tohutohu, ka āwhina ngā tikanga aroātahi i ngā kiritaki ki te kite i ēnei hihiri me te kore e mahi tonu i aua hihiri. Ka ako ngā kiritaki ki te "whakamutu" i mua i te whakatuwheratanga o te taupānga, te kite i ngā mea e tupu ana i roto i ō rātou tinana me ō rātou hinengaro, kātahi ka whiriwhiri i tētahi urupare hauora ake.
Mā ngā mahi whakakori tinana māmā pēnei i te manawa ārahi, te noho whenua, te tuhi rātaka rānei, ka āwhina i te whakaiti i te hiahia ohorere me te whakanui ake i te mana whakahaere i a koe anō.
3. Whakaora Poto e Arotahi ana ki te Otinga
E aro nui ana tēnei huarahi ki ngā whāinga mahi me ngā mahi iti, tere tonu. E akiakihia ana ngā kiritaki ki te whakatakoto whāinga tūturu, pērā i te whakaiti i te wā e pā ana ki te mata mā te kotahi hāora ia rā, te kore e whakamahi i ngā pāpāho pāpori i te wā kai, te whakatū rānei i tētahi tikanga pō kore waea.
Ka āwhina hoki ngā kaitohutohu ki te tautuhi i ngā "tūponotanga" - arā, ngā wā ka taea e ngā kiritaki te whakahaere i a rātou anō - me te whakaū i ngā rautaki kua angitu.
4. Te tohutohu whānau, te tohutohu takirua rānei (mēnā e tika ana)
I ētahi wā, ka puta he pakanga i te kāinga nā te waranga pāpāho pāpori: te kore whakawhitiwhiti kōrero, ngā tautohetohe mō te wā mata, te hekenga rānei o te whanaungatanga i waenga i ngā tāne me ngā wāhine. Mā te tohutohu whānau/tāne me ngā wāhine e āwhina te hanga māramatanga, ngā tauira whakawhitiwhiti kōrero hauora ake, me te tautoko tika me te kore he whakapae.
Te tukanga tohutohu: he aha te mea e tupu ana i te nuinga o te wā?
He rerekē te momo o ia kaiwhakatakoto whakaaro, engari ko te tikanga whānui ko te tukanga tohutohu mō te waranga pāpāho pāpori:
1. Aromatawai tuatahi
Ka tūhuratia e ngā kaitohutohu ngā tauira whakamahinga pāpāho pāpori, ngā āhuatanga whakaoho (hei tauira, i te wā ahotea, i mua i te moenga, i te wā e noho mokemoke ana rānei), tōna pānga ki te ao, me te hītori hauora hinengaro.
2. Whakatakotohia ngā whāinga
Ehara i te mea ko te "mutu rawa te whāinga" i ngā wā katoa. I te nuinga o te wā, ko te whāinga he whakamahinga hauora, he whakamahinga whakahaere, e hangai ana ki ngā hiahia o te ao me te mahi.
3. Hangaia he mahere whakarerekētanga
Kei roto pea i ngā mahere he kaupapa whakamahi, ngā tikanga whakahaere akiaki, ngā whakakapinga mahi, me ngā huarahi hei whakaiti i te pānga ki ngā mea whakaoho.
4. Te aroturuki me te aromatawai
Ko te tikanga, ka tonoa ngā kiritaki ki te tuhi i te roa o te whakamahinga, ngā kare ā-roto i mua me muri i te whakatuwheratanga o te taupānga, me te ahunga whakamua ia wiki. Mai i reira, ka taea e te kaitohutohu te whakarerekē i tā rātou rautaki.
5. Te whakahaere i te hokinga mai o te mate (te aukati i te hokinga mai o te mate)
He mea noa te hoki anō ki te mahi. Mā te tohutohu ka āwhina ngā kiritaki ki te mārama ki ngā take o te hoki anō ki te mahi, me te whakawhanake i tētahi mahere hei hoki anō ki te huarahi tika me te kore e nui rawa te hara.
Ngā rautaki e tūtohutia ana i roto i te kaupapa tohutohu
Haunga ngā mahi hinengaro hōhonu, ka haere tahi te mahi tohutohu me ngā mahi whai hua, hei tauira:
– Whakawetohia ngā whakamōhiotanga mō ngā taupānga e whakaoho ana i te waranga.
– Whakatakotoria he rohe wā mō te whakamahi i ngā taupānga me ngā āhuatanga wā mata, oranga matihiko rānei.
– Whakatinanahia ngā wāhi kore waea pūkoro, pērā i te rūma moe, i te tēpu kai rānei.
– Whakamahia te tikanga "whakaroa 10-meneti" ina hiahia koe ki te whakatuwhera i ngā pāpāho pāpori; whakawhiti ki tētahi atu mahi i te tuatahi.
– Whakakapia ngā tikanga ki ngā mahi e whakatutuki ana i ngā hiahia ōrite: te whakakori tinana hei whakaora i te ahotea, ngā hapori tuimotu hei whakawhanaungatanga, te pānui pukapuka hei whakangahau, ngā mahi auaha rānei hei whakapuaki i a koe anō.
– Whakapaipai i tō taiao matihiko: wetehia te whai i ngā pūkete e whakaoho ana i te hae, i te whakaaro nui rānei, whiriwhiria ngā ihirangi, me te whakawhāiti i ngā pūkete e whakaoho ana i te whakataurite pāpori.
Ka whai hua ake ēnei mahi ina mahia me te mōhio ki ngā matea kare ā-roto kei raro i te whanonga waranga.
Ngā wero me pēhea te whakatau i aua wero
He uaua te whakaiti i te whakamahi i ngā pāpāho pāpori nā te mea kua hangaia ngā papaaho hei pupuri i a tātou kia hoki mai anō. Hei tāpiri, ki ētahi tāngata, e pā ana ngā pāpāho pāpori ki te mahi, ki te pakihi, ki te kura rānei. Nō reira, ka taea e te tohutohu te āwhina i te wehewehe i waenga i te whakamahi mahi me te whakamahi ā-tauhohe.
Ko tētahi atu wero ko te wehi kei ngaro te hononga. I konei, ka āwhina ngā kaiwhakatakoto whakaaro i ngā kiritaki ki te whakawhanake i ngā huarahi hauora ake: te tūtaki kanohi ki ngā hoa, te waihanga i tētahi kaupapa whakawhitiwhiti kōrero, te whiriwhiri rānei i ngā tūāpapa e pai ake ai te tautoko i ā rātou whāinga (hei tauira, mō te mahi anake).
Āhea koe me rapu āwhina ngaio?
Whakaarohia te rapu awhina mai i tētahi kaitohutohu/kaimātai hinengaro mēnā:
– He nui te whakararuraru o te whakamahinga o ngā pāpāho pāpori i te kura/mahi.
– Ka pāngia koe e te manukanuka nui, te pouri, te taupatupatu rānei i roto i tō whanaungatanga nā runga i ngā pāpāho pāpori.
– Kua ngana koe ki te whakawhāiti engari kāore i angitu tonu, ā, kua kore he tumanako.
– Kua noho te pāpāho pāpori hei huarahi tino mawhiti atu i ngā kare ā-roto, ā, kua noho kau noa iho te ao mēnā kāore he waea pūkoro.
Ehara te rapu āwhina i te tohu ngoikore. Engari, he taahiraa pakeke ki te pupuri i te hauora hinengaro me te kounga o te oranga.
Te Katinga
He wero nui te waranga pāpāho pāpori i ēnei rā, ā, ka pāngia ngā āhuatanga katoa o te ao e ōna pānga. He huarahi whānui ake te tuku tohutohu i tua atu i te whakaiti noa i te wā e whakamahia ana te mata: te āwhina i te tangata ki te mārama ki ngā mea e whakaoho ana i te whakamahi, te hanga pūkenga whakahaere kare ā-roto, te whakapai ake i ō rātou hinengaro, me te waihanga i ngā tikanga matihiko hauora. Mā te tautoko tika, ka taea e te tangata te hoki ki te whakamahi i te pāpāho pāpori hei taputapu—ehara i te mea hei whakahaere i te ora.
Ki te mea kei te tīmata te pāpāho pāpori ki te noho nui rawa atu i roto i tō koiora, ko te whakaaro ki te whai wāhi ki te kaunhera he wā nui hei hurihanga: ki tētahi oranga marino, arotahi, me te whai tikanga.
