Ngā Rautaki mō te Whakakore i te Mate Pāwera
Ko te mate mataku he āhuatanga hinengaro e tohuhia ana e ngā whakaekenga ohorere, kaha o te wehi, o te manukanuka rānei, kāore he take mārama. Ka tino whakamataku, ka ngoikore hoki ngā whakaekenga mataku, engari he maha ngā rautaki ka taea e koe te whakamahi hei whakatau i aua whakaekenga me te whakahaere i aua whakaekenga.
Te ako i ngā mea e pāngia ai te tinana me ngā tohumate
Ko te taahiraa tuatahi ki te whakahaere i te mate mataku ko te mohio ki ngā mea e whakaoho ana i te mate me te mārama ki ōna tohu. He maha ngā wā ka puta te mate mataku me te kore whakatūpato, engari he maha ngā āhuatanga ka taea te whakanui ake i te mōrearea, pērā i te ahotea nui, te hītori whānau o ngā mate manukanuka, te huihuinga mamae rānei. Ko ngā tohu tinana noa ko te tere o te ngakau, te poto o te manawa, te whanoke, te werawera, me te ngaro o te mana whakahaere, te mate rānei.
Rautaki Manawa
Mā te manawa marino, hōhonu hoki ka āwhina i te whakaiti i te kaha o te whakaeke mataku. Mā ngā mahi manawa pēnei i te tango manawa hōhonu mō te tatau rima, te pupuri i tō manawa mō te tatau rua, kātahi ka tuku mārire i te manawa ka āwhina i te whakamarie i tō tinana me tō hinengaro. Mā tēnei tikanga ka āwhina i te whakaiti i te kikī o te uma e haere tahi ana me ngā whakaeke mataku.
Te Whakangāwari Uaua Āta Haere
Ko te whakangāwari uaua ahu whakamua he tikanga e uru ana ki te whakakorikori, kātahi ka whakangāwari i ngā rōpū uaua motuhake o te tinana. Ka taea e tēnei tikanga te tīmata i te upoko ka heke ki ngā waewae, ki te ritenga kē rānei. Arotahi ki te whakakorikori me te whakangāwari i ngā uaua hei āwhina i te whakaiti i te taumahatanga tinana ka taea te whakanui ake i te manukanuka.
Te Aromatawai me te Whakaaroaro
Ko te aroātahi, te aroātahi rānei, he tikanga e ako ana i a koe ki te noho i tēnei wā tonu, me te whakaae ki ō kare ā-roto me ō whakaaro me te kore whakahē. He tino whai hua ngā tikanga whakaaroaro aroātahi ki te whakahaere i ngā whakaekenga mataku nā te mea ka whakahokia tō arotahi ki te "ināianei" me te whakaiti i te wehi mō te heke mai, mō ngā wheako mamae o mua rānei.
Te Whakaora Hinengaro Hinengaro (CBT)
He momo rongoā hinengaro whai hua te Whakaora Whanoke Hinengaro (CBT) hei rongoā i te mate pāwera. Ka āwhina te CBT i a koe ki te tautuhi i ngā tauira whakaaro kino e ahu mai ana i tō manukanuka, me te whakakapi i aua tauira ki ngā tauira hauora ake, pono ake. Ka mahi tahi tō kaiwhakaora hinengaro me koe ki te whakawhanake i ngā rautaki whakatau i a koe anō ina pāngia koe e ngā āhuatanga e whakaohooho ana i te manukanuka.
Te Whakamahinga Tarukino
I ētahi wā, me whakamahi rongoā hei rongoā i te mate mataku, inā koa mēnā kāore e whai hua ngā maimoatanga kore-rongoā. Ka taea te tohu rongoā e te tohunga hauora pērā i ngā rongoā ārai-manukanuka (hei tauira, ngā SSRI) me ngā rongoā ārai-manukanuka (hei tauira, ngā benzodiazepine). Heoi, he mea nui kia kōrerohia ngā painga me ngā mōrearea ki tō tākuta, me te aroturuki hoki i te whakamahinga o tō rongoā.
Tautoko Hapori
He mea nui te tautoko a te whānau me ngā hoa mō te hunga e pāngia ana e te mate pāwera. Mā te kōrero ki tētahi e whakawhirinaki ana koe mō ō kare ā-roto me ō wheako ka āwhina i te whakaiti i te kare o te mokemoke me te manukanuka. He tino āwhina hoki te whakauru atu ki tētahi rōpū tautoko, ki tētahi hapori ipurangi rānei e mārama ana ki ngā wero e pā ana ki a koe.
Ngā Hākinakina me te Mahi Tinana
Kua whakaatuhia te āwhina o te whakakori tinana i ia wā ki te whakaiti i ngā tohu o te manukanuka me ngā whakaekenga mataku. Ka whakanui ake te whakakori tinana i te whakaputanga o ngā endorphins, e mahi ana hei kaiwhakamarie taiao. He huarahi whai hua ngā whakakori tinana pēnei i te hikoi, te oma, te yoga, te kaukau rānei hei whakangawari i a koe mai i ngā manukanuka o ia rā, me te whakapai ake i tō hauora hinengaro whānui.
Kai Hauora me ngā Tikanga Noho
He mea nui te kai hauora me te noho ora hei whakahaere i te mate mataku. Mā te karo i te kawheine, te waipiro, me te nikotīni, me te kai i ngā kai hauora e nui ana i ngā huaora me ngā kohuke, ka āwhina i tō tinana ki te whakahaere pai ake i te ahotea. He mea nui anō hoki te moe tika. Mā te kore moe ka kino ake te manukanuka me te whakanui ake i te tūponotanga o ngā whakaeke mataku.
Huringa o te Hinengaro
Mā te whakarerekē i tō tirohanga me tō urupare ki ngā āhuatanga ka āwhina i te whakaiti i ngā whakaekenga mataku. Arotahi ki ngā raruraru ka taea e koe te whakaoti, me te whakaae kāore ngā mea katoa e whakahaeretia ana. Ko ngā tikanga pēnei i te tuhi rātaka, te tuhi rātaka rānei, ka āwhina hoki i a koe ki te whakapuaki i ō kare ā-roto me te mārama ki ngā pūtake o tō manukanuka.
Te karo i ngā mea whakaoho me te waihanga i tētahi taiao marino
Mā te waihanga i tētahi taiao marino, whakamarie hoki ka āwhina i te whakaiti i te kaha me te auau o ngā whakaekenga mataku. Ko te tikanga pea tēnei ko te whakarite i tō kāinga kia waihangahia he wāhi haumaru, whakamarie hoki, me te whakarite hoki i te wā e ranea ana mō te whakangā me ngā mahi whakangahau e pai ana ki a koe.
Whakaakohia koe anō me ētahi atu
Mā te ako atu mō te mate pāwera mā roto i ngā pukapuka, ngā tuhinga, ngā akoranga ataata rānei ka taea e koe te whakarato i ngā mōhiotanga me ngā taputapu hei whakatau i tēnei āhuatanga. Mā te ako whaiaro anō hoki koe e āwhina ki te whakapuaki i ō hiahia ki ētahi atu, kia pai ake ai tō rātou mārama me te tautoko i a koe.
Whakawhitiwhiti Kōrero Ngaio
Mena kei te pāngia koe e te whakaeke mataku nui, e ngā tohu rānei kua piki haere te kore e taea te whakahaere, he mea nui kia rapu awhina ngaio tonu. Ka taea e te tohunga hinengaro, te tohunga hinengaro, te kaiwhakatakoto whakaaro whai mātauranga rānei te āwhina i a koe ki te kimi i te maimoatanga pai rawa atu mō ō hiahia. Ka tino āwhina te whakaora takitahi, te whakaora rōpū, te whakakotahitanga rānei o ngā mea e rua ki te whakahaere i tēnei mate.
Te Tirohanga ki a Ia Anō me te Whakaae
Mā te whakawhanake i tētahi tirohanga pai ki a koe anō, me te whakaae kāore koe i te tino tika, ka āwhina i te whakaiti i te ahotea e pā ana ki a koe. He maha ngā wā, ka puta mai te wehi me te manukanuka i te kore haumaru, i te whakaaro nui rānei ki a koe anō. Mā te ako ki te whakaae ki a koe anō, me te mārama he mate ka taea te rongoā i te mate mataku, ka taea e koe te whakaiti i te ahotea me te manukanuka e haere tahi ana me taua mate.
Ngā Mahi Whakapono, Ngā Mahi Wairua rānei
Mō ētahi tāngata, ka taea e ngā mahi whakapono, ngā mahi wairua rānei te tuku i te rangimārie o roto, me te kaha ake. Ka taea e te inoi, te whakaaroaro wairua, me ētahi atu mahi whakapono te whakarato i te hanganga whai hua me te tautoko kare ā-roto ina pāngia ana e te mate mataku.
Ehara i te mea ngāwari te whakatau i te mate pāwera, engari mā ngā rautaki tika, ka taea e koe te wikitoria i tēnei mate, ā, ka noho i tētahi oranga marino. Ko te mārama me te mōhio ki tō āhua, te whai tautoko pāpori, me te mahi tahi me tētahi tohunga hauora hinengaro ngā mea nui ki te tukanga whakaora. Me kimi tonu te tikanga e pai ana mōu, nā te mea he ahurei ia tangata, ia tangata, ā, ko te mea e pai ana mō tētahi tangata, kāore pea e pai mō tētahi atu. Mā te manawanui me te whakatau, ka taea e te mate pāwera te noho hei wāhanga whakahaere o tō oranga, kaua hei mea e whakahaere ana i a koe.
