Te Tohutohu mō te Whakakore i ngā Phobias: He Aratohu Whānui
Ko te mataku nui, he wehi koretake hoki ki tētahi mea, āhuatanga, mahi rānei. Kāore tēnei wehi i te rite ki te tūmomo mōrearea, ā, ka taea te whakararuraru i te oranga o ia rā. Hei tauira, ko te tangata e pāngia ana e te acrophobia ka pāngia e te manukanuka nui i te whakaaro noa ki te piki arawhata, ki te tū rānei i runga i te taupee teitei.
Ka pāngia te tangata e ngā momo mataku maha, mai i ngā mataku motuhake pēnei i te arachnophobia (te wehi ki ngā pūngāwerewere) ki ngā mataku uaua pēnei i te agoraphobia (te wehi ki ngā wāhi tuwhera, ki ngā mano tini rānei). Ka taea e ngā mataku te whakaputa i ngā tohu tinana pēnei i te tere o te manawa, te werawera, te poto o te manawa rānei, tae atu ki ngā tohu kare ā-roto pēnei i te mataku me te manukanuka. Nō reira, he mea nui ngā huarahi rongoā me te tohutohu tika hei āwhina i te tangata ki te wikitoria me te whakahaere i ō rātou mataku.
1. Te Mārama ki ngā Phobia me te Hiranga o te Whakatakotoranga
He maha ngā wā ka tīmata ngā mataku i te tamarikitanga, i te taiohitanga rānei, ā, ka roa pea tae noa ki te pakeketanga mēnā kāore e arohia tika. Ko te whāinga o te tohutohu mō ngā mataku he āwhina i te tangata kia mārama ki ngā pūtake o ō rātou mataku, kia whakawhanake i ngā rautaki whakatau i ngā mataku, ā, hei whakamutunga, kia whakaiti i te pānga kino o ngā mataku ki ō rātou oranga o ia rā.
Mā te tohutohu ka taea e te tangata te whakapuaki i ō rātou kare ā-roto me ō rātou whakaaro mō ō rātou wehi. Hei tāpiri, ka taea e te kaitohutohu, e te kaiwhakaora hinengaro rānei te āwhina i te tautuhi i ngā mea e whakaoho ana i te wehi me te whakarato i ngā taputapu me ngā tikanga hei wikitoria i aua wehi.
2. Ngā Huarahi Tohutohu Whai Hua hei Whakakore i ngā Whakamataku
a. Te Whakaora Hinengaro-Whanoke (CBT)
Ko te Whakaora Hinengaro-Whanoke (CBT) tētahi o ngā huarahi tino whai hua ki te rongoā i ngā mataku. E arotahi ana tēnei rongoā ki te whakarerekē i ngā tauira whakaaro kino me ngā whanonga e whakaoho ana i ngā mataku. Ko te rongoā CBT he maha ngā wāhanga matua:
1. Te Tāutu me te Huri i ngā Whakaaro Kino: Ka mahi tahi ngā kaiwhakaora hinengaro me ngā tāngata takitahi ki te tāutu i ngā whakaaro koretake e whakaoho ana i te wehi, ā, ka whakakapia ki ngā whakaaro pono ake.
2. Whakangungu Whakangā: Mā ngā tikanga pēnei i te manawa hōhonu me te whakangā uaua haere tonu ka āwhina i te whakaiti i ngā tohu manukanuka tinana e pā ana ki te mataku.
3. Te Whakamārama Ātaahua: Ka āta whakaurua ngā tāngata ki te mea, ki te āhuatanga rānei e whakaoho ana i te wehi i roto i te taiao whakahaeretia. Mā te whakamārama ātaahua ka āwhina i te whakaiti i te mataku.
b. Te Whakaora Whakamātautau
Ko te rongoā whakahāngai he momo CBT e tino whai hua ana ki te rongoā i ngā mataku. Ko tēnei tikanga he whakahāngai āta haere, he whakahaeretia ki te mea, ki te āhuatanga rānei e wehingia ana. Hei tauira, ko te tangata e wehi ana i ngā kurī ka tīmata pea mā te titiro ki ngā pikitia o ngā kurī, kātahi ka kite i a rātou mai i tawhiti, ā, i te mutunga ka taunekeneke tika ki a rātou i roto i te wāhi haumaru.
c. Te Whakaora Hinengaro-ā-roto
Ko te aroātahi he tikanga e whakangungu ana i te tangata kia arotahi ki te wā o nāianei, kia whakaae hoki ki ō rātou kare ā-roto me te kore whakahē. Ka taea e te rongoā aroātahi te āwhina i te tangata ki te whakahaere i te manukanuka me te mataku e puta mai ana i ngā mataku, me te whakapai ake i tō rātou kaha ki te aro atu ki ngā āhuatanga whakamataku.
d. Te Whakaora Rongoā
I ētahi wā, ka tūtohutia pea te rongoā hei rongoā i ngā tohu manukanuka nui i puta mai i te mataku. Tērā pea ka tohua he rongoā mō te wā poto, engari kāore ēnei e kiia he rongoā mō te wā roa. I te nuinga o te wā ka honoa te rongoā me te rongoā hinengaro mō ngā hua whai hua ake.
e. Te Huarahi Whakaora Hinengaro-ā-tinana
Ko te whāinga o te rongoā hinengaro-ā-hinengaro he tūhura i ngā pakanga ngaro e puta ai ngā mataku. Ahakoa kāore i te tino rongonui pērā i te CBT, e kitea ana e ētahi tāngata he tino āwhina te tūhura i tō rātou hītori me te mārama ki ngā pūtake o ō rātou mataku.
3. Te Hiranga o te Tautoko Hapori ki te Whakakore i ngā Whakamataku
Ko te whakawā mō ngā mataku kore e uru ana ki te whanaungatanga i waenga i te kiritaki me te kaiwhakawā, engari ko te tautoko mai i te whānau me ngā hoa. Ka taea e te tautoko pāpori kaha te whakarato i te wairua haumaru me te whakaae ki ngā tāngata e raru ana ki ō rātou mataku kore. Anei ētahi huarahi ka taea e te tautoko pāpori te whai wāhi:
1. Kia Whakarongo Pai: Ka taea e te whānau me ngā hoa te āwhina mā te whakarongo me te kore whakahē, me te tautoko i ngā kare ā-roto.
2. Āraia ngā Kōrero Whakamataku: Āraia ngā kōrero pakiwaitara, ngā kaupapa rānei ka whakaoho i te manukanuka e pā ana ki te mataku.
3. Te tautoko i te wā e whakaatuhia ana: I te wā e whakamātau ana i ngā tikanga whakaatu, mā te noho mai o tētahi e pono ana ka taea te whakarato i te wairua haumaru me te whakatenatena i te maia o te tangata ki te aro atu ki ngā mataku.
4. Ngā Mahi Whai Hua hei Whakakore i ngā Whakamataku
Anei ētahi mahi whai hua ka taea e te hunga e hiahia ana ki te wikitoria i tō rātou mataku:
1. Kia Mārama ki tō Whakamataku: Mā te rapu mōhiohio mō tō mataku ka āwhina i a koe ki te mārama he aha koe i mataku ai, me te aha hoki ka taea e koe te mahi hei whakatau atu.
2. Rapua he Āwhina Ngaio: Kōrero ki tētahi tohunga hinengaro, ki tētahi kaiwhakatakoto whakaaro rānei e mōhio ana ki te rongoā mataku. Ka taea e rātou te whakarato i ngā aratohu me ngā rautaki e hāngai ana ki ō hiahia.
3. Whakaharatau i te Whakangā: Mā ngā tikanga whakangā pēnei i te whakaaroaro, te yoga, te manawa hōhonu rānei ka āwhina i te whakahaere i ngā tohu ā-tinana o te manukanuka.
4. Whakatakotoria he Whāinga Tuturu: Tīmata mā te whakatakoto i ngā whāinga iti, tūturu, pērā i te mātakitaki i tētahi pikitia o te mea e wehingia ana, ā, mā te whakanui haere i tō kitenga.
5. Tuhia tō Ahunga Whakamua: Mā te tuhi i tō ahunga whakamua ka nui ake te hihiri, ā, ka āwhina i a koe kia kite i te tawhiti kua tae mai koe.
5. Whakamutunga
He haerenga e hiahia ana te wā, te kaha, me te tautoko ki te wikitoria i te mataku. Mā te tohutohu me te rongoā tika, he tokomaha ngā tāngata kua angitu ki te wikitoria i ō rātou mataku, ā, kua ora i te ao whānui me te kore wehi nui. Ko ngā huarahi pēnei i te Whakaora Hinengaro-Whanoke, te Whakaora Whakaaturanga, te Whakaora Hinengaro-Hangai, me te tautoko pāpori kaha he mea nui ki te wikitoria i ngā mataku.
Ahakoa te āhua kāore e taea te aukati i te mataku i te tīmatanga, mā te ārahi a te tohunga me te hiahia ki te aro atu ki ō mataku, kāore e kore ka puta he huringa pai. Mena kei te pāngia koe, tetahi atu rānei e mōhio ana koe e te mataku, kaua e mangere ki te rapu āwhina me te tīmata i te haerenga ki te ao kāore he mataku e whakararuraru ana.
