He aha te Agoraphobia? Ngā Tōmhā, Ngā Take, me te Maimoatanga

He aha te Agoraphobia?

Ko te agoraphobia he mate manukanuka e whakaaro ai koe he wehi nui ki te noho ki ngā wāhi, ki ngā āhuatanga rānei e uaua ai te mawhiti atu, kāore rānei e wātea te āwhina i te wā e pā ana te āwangawanga. He nui atu i te wehi noa i ngā wāhi whānui, ahakoa te tikanga o te ingoa.

Ka whanake tenei āhuatanga ina tīmata te roro ki te hono atu i ētahi wāhi, āhuatanga rānei ki te tūkino, ahakoa he haumaru tonu rātou. Ka hanga e tō hinengaro he whakautu tiaki e tino pono ana, e nui rawa ana. He tokomaha ngā tāngata e pangia ana e te agoraphobia e manukanuka ana kei pā te āwangawanga ki a rātou i ngā wāhi tūmatanui, kei mauheretia rātou, kāore rānei e taea te tere ki te haumaru.

Ko te wehi te nuinga o te wā e aro nui ana ki ngā ahuatanga motuhake penei i ngā wāhi tini tāngata, te kawe tūmatanui, te waiho rānei i tō kāinga. I te roanga o te wā, ka tīmata pea koe ki te karo i ngā āhuatanga maha ake hei aukati i taua āwangawanga. Kāore tenei e pā ana ki te ngoikore, ki te whakaatu nui rānei – ko tō pūnaha io te ngana nei ki te tiaki i a koe, ahakoa kāore e hiahiatia te tiaki.

He aha ngā tōmhā o te Agoraphobia?

Ko ngā tōmhā o te agoraphobia te nuinga o te wā e tū kotahi ana ki ngā kāwai e rua: te wehi nui e pā ana ki a koe me ngā whakautu tinana e whakaputa ana tō tinana. Ka rereke enei tōmhā mai i te kore ngāwari iti ki te āwangawanga nui e rite ana ki te āwangawanga hauora.

Ko ngā tōmhā ngakau me te hinengaro ka pā pea ki a koe:

• Te wehi nui kei mauheretia koe, kāore rānei e taea te mawhiti atu
• Te manukanuka kei pā te āwangawanga ki a koe i te tūmatanui
• Te wehi kei whakama koe, kei ngaro rānei tō mana whakahaere
• Te āhua wehe atu i te tūāpapa, i a koe rānei
• Te manukanuka nui mō ngā āhuatanga o muri mai
• Te wehi kei noho koe kotahi i ētahi wāhi
• Te karo i ngā huihuinga pāpori, i ngā huihuinga tūmatanui rānei

Ka whakautu pea tō tinana me ngā tōmhā tinana ka tino wehi:

• Tūpāpaku tere te ngākau, kāhore rānei e āta haere te puku
• Te poto o te manawa, kāhore rānei e taea te manawa
• Te werawera, te wiri, te wiri rānei
• Te ruaki, te ngoikore rānei o te puku
• Te pōuri, te ngoikore rānei
• Te wera, te makariri rānei
• Te pūmau o ngā uaua, te mamae rānei o te mahunga

I etahi wā, ka pā te mate kino atu ki ētahi, pēnei i ngā raruraru māhara tūturu, te motu katoa atu i tō taha, te mate tinana rānei e tino kaha ana, ā, ka rite ki te mate ngākau. Ka wehi ēnei wāhanga, engari kāhore he kino ki tō hauora.

Kia mahara ko te katoa e rere ke ana te āhua o te agoraphobia. Ka ngawari pea ō tohu, ā, ka taea te whakahaere, kāhore rānei e pā nui ki tō oranga o ia rā. He tika, he āta whakaora hoki ngā wheako e rua.

He aha ngā momo Agoraphobia?

E rua ngā momo matua o te agoraphobia, ā, ko te mōhio ki te momo e pā ana ki a koe ka āwhina i te whakahaere i tō tikanga whakaora. Ko te wehewehe nui ko te wheako rānei i ngā whakaeke manukanuka.

Ko te agoraphobia me te mate manukanuka te momo tino noa. I konei, ka wheako koe i ngā wehi agoraphobic me ngā whakaeke manukanuka – ngā wāhanga ohorere o te wehi kaha e piki ana i roto i ngā meneti. Ka taea e koe te whanake i te agoraphobia no te mea kei te wehi koe kei pā atu tetahi whakaeke manukanuka ki ngā wāhi tūmatanui kāhore pea he awhina.

Ko te agoraphobia kāhore he mate manukanuka he iti ake te noa, engari he āwangawanga rite tonu. I tēnei take, kei a koe ngā wehi ano mō te mau, te kore rānei e taea te mawhiti, engari kāhore koe e wheako i ngā whakaeke manukanuka katoa. Engari, ka wehi pea koe i ētahi atu tohu kore pai, pēnei i te ngaro o te mana o tō putea, te hinga, te whakama nui rānei.

Ko ētahi o ngā tohunga hauora hinengaro e whakakīia ana hoki ngā āhuatanga o te āhuatanga i roto i te agoraphobia. Āta waiho noa atu koe i te manukanuka i roto i ngā āhuatanga motuhake penei i ngā pōtae, i ngā riipene rānei, ā, ko ētahi atu e manukanuka ana i ngā wāhi tūmatanui. Ka rerekē hoki te kaha – ka taea tonu e ētahi te mahi me te tautoko, ka noho kē atu ētahi ki te whare.

He aha ngā take o te Agoraphobia?

Kāore he take kotahi mō te agoraphobia, engari ka whanake mai i te whakakotahitanga o ngā take e mahi tahi ana i roto i tō roro me ngā wheako o te ora. Mā te mōhiotanga ki ēnei take ka taea e koe te whakaiti i te ngāwari me te whai whakaaro nui ake mō te ora.

He tino mahi te matū o te roro i te whanaketanga o te agoraphobia. Kei roto i tō roro ngā matū taiao e kiia nei ko ngā neurotransmitters e āwhina ana i te whakahaere i te ngākau me te manukanuka. Ki te kore e taurite ēnei –inā ko te serotonin, GABA, me te norepinephrine – ka tino pāngia koe e te manukanuka me ngā whakautu wehi.

Ka taea e te ira te whakawehi i a koe ki te whanake i te agoraphobia. Ki te rere ngā mate manukanuka i roto i tō whānau, ka taea pea kua whiwhi koe i te pūnaha io e tino āwangawanga ana ki te ahotea. Heoi, ko te whai i tēnei āhuatanga ira kaore e tikanga ka whanake koe i te agoraphobia – ko te tikanga noa atu pea ka tino pāngia koe e ngā whakaohooho.

Ko ngā wheako o te ora te nuinga o ngā whakaohooho e tīmata ai te agoraphobia. Ko ēnei wheako pea ko:

• Te whai i te whakaeke manukanuka i te wāhi tūmatanui
• Te wheako i te mōrehu, i tetahi kaupapa ahotea rawa rānei
• Te haere i ngā huringa nui o te ora penei i te wehe, i te ngaro mahi rānei
• Te whai i te mate kino, i te āwangawanga hauora rānei
• Te ngaro i tetahi e tata ana ki a koe
• Te noho i roto i te aituā, i te āhuatanga taiao rānei

Ko ngā āhuatanga o tō ako hoki e āwhina ana ki te whānautanga o te agoraphobia. Ki te mea kua ako koe ki te hono atu i ētahi wāhi ki te tūkino – ahakoa he hē – ka tīmata pea tō roro ki te karo i aua wāhi hei pupuri i a koe i te “haumaru.” Ko te ngana tenei a tō hinengaro ki te tiaki i a koe, engari i etahi wā ka pakaru te tiaki.

I roto i ngā take onge, ka taea e te agoraphobia te whānau mai i ngā āhuatanga hauora e pā ana ki te māuiui, ngā raruraru manawa, te raruraru o te ihu. Ko ētahi rongoā, te whakamahinga o te matū, te tango ranei i te rongoā ka taea hoki te whakaoho i ngā tohu agoraphobic. He iti ake te noho o ēnei take tinana engari he mea nui kia whakakorehia e tō tākuta.

Nōhea te haere ki te tākuta mō te Agoraphobia?

Me whakaaro koe ki te whakapā atu ki te kaiwhakarato hauora ina tīmata te agoraphobia ki te whakakore i tō oranga o ia rā, ki te whakaputa ranei i te pouri nui ki a koe. Ko te whiwhi āwhina i te tīmatanga ka ārahi pinepine ki ngā hua pai ake, ā, ka ārai i te āhuatanga kei te nui haere te whakawhāiti.

Me whakarite tonu he whakatau wā ki te mea kei te karo koe i ngā wāhi, i ngā mahi rānei i ngākau nui koe ki te mahi, ki te mea rānei kei te whakakahore koe i ngā karangatanga pāpori nā te manukanuka. Ina tīmata te wehi ki te whakatau i ngā whakatau mōu, kaua ko koe te whakatau i ngā whakatau mōu anō, kua tae ki te wā ki te whiwhi tautoko.

Me rapu wawe koe i te tiaki hauora mena ka pāngia koe e te mamae uma, te raruraru o te manawa, te tohu rānei e rite ana ki te mate ngākau i te wā o te manukanuka. Ahakoa he tohu manukanuka enei, he pai tonu te haumaru me te whakakore i ngā āhuatanga ohorere hauora.

Whakaarohia te whakapā atu i mua atu i te muri atu mena ka kite koe kei te wehewehe koe, mena ka whakaatu ngā mema o te whānau i te awangawanga mō ō mahi karo, mena kei te whakamahi koe i te waiū rākau, i ētahi atu matū rānei hei whakahaere i tō manukanuka. Ka taea e te whakauru wawe te ārai i te agoraphobia kei te nui haere te kino.

Kaua e tatari kia kore rawa e taea te haere ki waho o te whare i mua i te rapu awhina. He maha ngā taputapu whai hua kei ngā tohunga hauora hinengaro hei āwhina i a koe ki te whakahoki mai i tō rangatiratanga me tō whakawhirinaki, ahakoa te kaha o ō tohu inaianei.

He aha ngā take tūponotanga mō te Agoraphobia?

He maha ngā take ka piki ake ai tō tūponotanga ki te whanake i te agoraphobia, ahakoa te whai i ēnei take tūponotanga, ehara i te tikanga ka whanake pono koe i te mate. Ko te mārama ki a rātou ka āwhina i a koe ki te mohio mena ka nui ake tō ngoikore, ā, ka tango i ngā mahi ārai.

He wāhi te pakeke me te ira tangata ki te tūponotanga o te agoraphobia. Ko te tikanga ka whanake te mate i ngā tau tekau mā iwa ki ngā tekau tau tuatahi, ahakoa ka puta i tetahi tau.

Ko tō hītori hauora hinengaro e pā ana nui ki tō tūponotanga. Ko te whai i ētahi atu mate manukanuka, te pouri, te mate manukanuka rāpoi ka nui ake ai tō tūponotanga ki te whanake i te agoraphobia. Ki te mea kua pāngia koe e te mōrearea, te tukino, te whakahawea, ina koa i te tamarikitanga, ka nui ake pea tō tūponotanga.

Ka taea e ngā whānau me ngā take ira te piki ake i tō ngoikore:

• Te whai i ngā whānau tata e whai mate manukanuka ana, te agoraphobia rānei
• Te tipu ake i roto i tētahi whānau i tino tiaki rawa, i manukanuka rawa rānei
• Te whai i ngā mātua i whakaatu i ngā whāinga karo
• Te whakawhiwhi i tētahi pūnaha io tino mārō

Ka taea hoki e ngā āhuatanga o te ora me ngā wheako te piki ake i tō tūponotanga:

• Te haere i ngā kaupapa ora whakapāha nui
• Te whai i ngā āhuatanga hauora roa
• Te wheako i ngā raruraru whakamahi matū
• Te noho i roto i te motu hapori
• Te whai i ngā pūnaha tautoko hapori iti
• Te wheako i te ahotea putea, te kore mahi rānei

I etahi wā, ko etahi āhuatanga hauora penei i ngā raruraru taringa o roto, ngā āhuatanga o te ngakau, ngā mate thyroid rānei ka taea te piki ake i te tūponotanga o te agoraphobia mā te whakaoho i ngā tohu tinana e rite ana ki ngā whakaeke manukanuka.

Kia mahara ko te whai i ngā take tūpono kāhore e tikanga kua oti te whakarite kia puta mai te agoraphobia ki a koe. He tokomaha ngā tāngata e whai ana i ngā take tūpono maha kāhore rawa e puta te mate ki a rātou, ā, ko ētahi atu anō e torutoru ngā take tūpono kei a rātou ka puta. Ko ēnei take anake te āwhina i a tātou ki te mōhio ko wai ngā tāngata pea e whai hua ana i ngā rautaki ārai i mua.

He aha ngā raruraru pea o te Agoraphobia?

Ka taea e te agoraphobia te arahi ki ētahi atu raruraru e pā ana ki ngā wāhanga rerekē o tō oranga, engari ko te mārama ki ēnei take pea ka āwhina i a koe ki te mohio wawe ki a rātou, ā, ki te rapu awhina tika. Ko te nuinga o ngā raruraru ka taea te aukati, te rongoa rānei mā te tautoko tika.

Ko te wehe atu i te iwi te raruraru nui rawa pea. I te whakakorenga atu i ngā wāhi me ngā āhuatanga, pea ka kite koe kua ngaro atu ngā hui whānau nui, kua ngaro te hononga ki ngā hoa, kua whakakahoretia ngā wāhi mahi. Ka taea e tēnei wehe atu te hanga i te huringa ka nui ake ai tō manukanuka ki ngā āhuatanga whānau, nā te mea kāhore koe i whakamahi.

Pea ka pā te mahi, te kura rānei ki a koe, ki te uaua te haere ki te mahi, ki te wāhi hui, ki te whakauru rānei ki ngā mahi e hiahiatia ana. Ka kite ētahi ka taea anake te mahi i te kāinga, kāinga rānei, ā, ko ētahi atu pea ka hiahia ki te tango i te wā roa i ngā wā kino.

Ka taea te whanake i ngā raruraru hauora hinengaro i te taha o te agoraphobia:

• Te pouri nā te ngau, te whakawāiti rānei
• Ētahi atu mate manukanuka, mate wehi rānei
• Te iti o te whakaaro nui, ngā take whakawhirinaki
• Te ngākau pouri mō te heke mai
• Te nui haere o te mate pānika

Pea ka pā hoki te hauora tinana ki a koe ina ārai te agoraphobia i a koe ki te uru atu ki te tiaki hauora, te whakakori tinana, te pupuri rānei i ngā mahi hauora. Pea ka whakakahoretia e koe ngā tirotiro noa, ngā haerenga niho, ngā mahi hauora e hiahiatia ana rānei, nā te mea e hiahia ana rātou ki te wehe atu i tō wāhi mārama.

I roto i ngā take onge, engari he kino, ka whanake etahi tangata i te agoraphobia tino nui, ā, ka kore rātou e taea te whakarere i ō rātou kāinga. Ka āhei tenei ki te whakawhirinaki ki ētahi atu mō ngā hiahia whānau pērā i te hoko kai, te tiaki hauora rānei. Ka tahuri pea etahi atu ki te waiū rākau, ki ētahi atu rākau rānei hei whakahaere i ō rātou manukanuka, ā, ka hangaia ētahi atu tūponotanga hauora.

Ka puta mai ngā raruraru putea mena ka pā te agoraphobia ki tō kaha ki te mahi, ka hiahiatia te rongoā whānui, ka āhei rānei ki te whakawhirinaki ki ētahi atu. Heoi, he maha ngā rongoā whai hua e kapi ana i te inihua, ā, he maha ngā whakaritea e wātea ana.

Ko te rongo pai, mā te rongoā tika, ka taea te aukati, te whakahoki rānei i te nuinga o ēnei raruraru. Ka taea te ora, ā, ka haere tonu te nuinga o te hunga e pangia ana e te agoraphobia ki te noho ora, mahi tonu.

Me pēhea te aukati i te Agoraphobia?

Ahakoa kaore e taea e koe te aukati katoa i te agoraphobia, ina koa ki te whai koe i ngā take morearea ira, he maha ngā rautaki ka taea te whakaiti nui i tō morearea, te aukati rānei i ngā tohu ngawari kia kaua e kaha ake. Whakaarohia te aukati hei hanga i te kaha o tō hauora hinengaro.

Ko te whakahaere pai i te ahotea tetahi o ō parenga pai rawa atu ki te whanake i te agoraphobia. Ko te ako i ngā rautaki whakahaere hauora pērā i te manawa hohonu, te whakakori auau, me te hinengaro ka āhei te awhina i tō pūnaha io kia tino rite ake ina puta mai ngā wero.

Ko te hanga i ngā hononga whānau kaha me ngā pūnaha tautoko ka hanga he parenga tiaki ki ngā mate manukanuka. Kia mau ki ngā hononga ki te whānau me ngā hoa, uru atu ki ngā rōpū pāpori e pai ana ki a koe, kaua hoki e mangere ki te toro atu ina mamae koe. Ko te tautoko pāpori te āwhina ki te aukati i te motu ka kaha ake ai ngā wehi agoraphobic.

Mēnā ka kite koe i ngā tohu o te manukanuka i te tīmatanga, whakahaere tonu i aua tohu i te wa poto kaua e tatari kia ngaro noa atu. Ka taea e te whakauru wawe me te tohutohu, te rongoā rānei mō te ahotea te aukati i te manukanuka kia kaua e puta hei agoraphobia. Kaua e tatari kia tino mau ngā mahi kakā.

Ko ngā take oranga e tautoko ana i te aukati ko:

• Te whakahaere i te whakakori tinana kia whakaitihia ai te taumata o te manukanuka katoa
• Te pupuri i ngā wā moe mau tonu
• Te whakaiti i te inu kofe me te waiū kawa
• Te whakamahi tonu i ngā tikanga whakamahinga
• Te kai kai tōtika hei tautoko i te hauora o te roro
• Te karo i ngā rongoā whakangahau ka taea te whakaoho i te manukanuka

Mēnā kei a koe ngā take tūponotanga pēnei i te hītori whānau o te manukanuka, te whakaeke rānei o te manukanuka i mua, whakaarohia te mahi tahi me te tohunga hauora hinengaro hei aukati. Ka taea e rātou te whakaako i a koe i ngā pūkenga whakahaere me te āwhina i a koe ki te mohio ki ngā tohu whakatūpato i mua i te whanake o te agoraphobia.

Ko te ako mō te manukanuka me ngā whakaeke o te manukanuka ka taea hoki te āwhina i te aukati i te agoraphobia. Ko te mārama ko ngā whakaeke o te manukanuka, ahakoa he kore ngāwari, ehara i te mea he kino, ka taea te whakaiti i te wehi e ārahi pinepine ana ki ngā mahi kakā. Ko te mātauranga te mana ki te whakautu ki te manukanuka me te maia kaua ki te wehi.

Pehea te whakatau i te Agoraphobia?

Ko te whakatau i te agoraphobia e pā ana ki te aromatawai tino pai e te tohunga hauora hinengaro, ka whakarongo rātou ki ō wheako ka aromatawai i ō tohu ki ngā paerewa motuhake. Kāore he whakamātautau kotahi mō te agoraphobia, engari he ngāwari te tukanga whakatau me te hoahoa kia mārama ai tō āhuatanga motuhake.

Ka tīmata tō tākuta, to kaiwhakarato hauora hinengaro rānei mā te uiui i ngā pātai taipitopito mō ō tohu, te wā i tīmata ai rātou, me te āhua o te pānga ki tō oranga o ia rā. Ka hiahia rātou ki te mohio ki ngā āhuatanga motuhake e whakaoho ana i tō manukanuka me ngā mahi kakā kua whanakehia e koe. Kia pono ki ō wheako – ka āwhina tēnei mōhiohio i a rātou ki te whakarato i te tiaki pai rawa atu.

Ko ngā tohu whakatūpato mō te agoraphobia e whakaatu ana i te wehi nui, i te manukanuka rānei ki te rua noa atu rānei o ēnei wāhi mō te ono marama neke atu rānei:

• Te whakamahi i ngā waka tūmatanui pēnei i ngā pahi, ngā tereina, ngā rererangi rānei
• Te noho i ngā wāhi tuwhera pēnei i ngā pāreti waka, i ngā piriti rānei
• Te noho i ngā wāhi kapi pēnei i ngā toa, i ngā whare tapere rānei
• Te tū i ngā raina, te noho rānei i roto i ngā mano tangata
• Te noho i waho o tō kāinga ko koe anake

Ka aromatawai hoki tō kaiwhakarato i te mea ka karo koe i ēnei wāhi, ka hiahia koe ki tētahi hoa hei whakatūpato i a koe, ka ngāwari rānei koe ki te mamae nui. Ka whakarite rātou kei te pai ake te whakamārama o ō tohu e tetahi atu āhuatanga hauora, e tetahi atu mate hinengaro rānei.

Ka taea te tūtohutia ngā whakamātautau tinana hei whakakore i ngā āhuatanga hauora e taea te rite ki ngā tohu o te agoraphobia. Ka tirotiro pea tō tākuta i tō ngākau, i te mahi o tō thyroid, i tō taringa o roto rānei ki te whai koe i ngā tohu pēnei i te māuiui, i te mamae uma rānei. Ka āwhina tenei ki te whakarite kei te whiwhi koe i te rongoā tika.

I ētahi wā, ka whakamahi pea tō kaiwhakarato i ngā patai whaimana, i ngā tauine whakatau rānei hei mārama ake ki te kaha o ō tohu, ki te aroturuki hoki i tō ahunga whakamua i te wā. Ka āwhina ēnei taputapu ki te hanga i tētahi whakaahua mārama o te āhua o te pānga o te agoraphobia ki tō oranga.

Kia mahara ko te rapu i te whakamārama he taahiraa toa ki te pai ake te ahua. Kua whakangungua ngā tohunga hauora hinengaro kia ngāwari te whakarongo, kia kore hoki e whakahe, kei reira rātou hei āwhina i a koe ki te whakahoki mai i tō rangatiratanga me tō whakawhirinaki.

He aha te rongoā mō te Agoraphobia?

He tino āta whakaora te agoraphobia, ā, ka kite te nuinga o te iwi i te whakapainga nui me te whakakotahitanga tika o ngā rongoā. Ko te aro o te rongoā ko te āwhina i a koe ki te whakatūpato haere i ō wehi i te wā e hanga ana i te whakawhirinaki me ngā pūkenga whakahaere. He taea te ora, ahakoa ka tino nui ō tohu inaianei.

Ko te Whakaora Āhuatanga-Whānau (CBT) te tikanga whakaora pai rawa atu mō te agoraphobia. Ka āwhina tēnei momo whakaora i a koe ki te kimi me te whakarereke i ngā āhuatanga whakaaro e whakapakari ana i tō manukanuka. Ka ako koe ki te mohio ina poropiti ana tō ngakau ki te tūponotanga kahore rānei, ā, ka whakawhanake i ngā huarahi whakaaro tōtika ake, tūturu ake mō ngā āhuatanga.

Ko te whakaora whakaataki, he wāhanga no te CBT, kei roto te tūmanako ki te tūpato me te haumaru ki te whakakāhore i ngā āhuatanga kua karohia e koe. Ka āwhina tō kaiwhakaora i a koe ki te hanga i te mahere taahiraa-i-taahiraa e tīmata ana i ngā āhuatanga iti ake te wero, ā, ka mahi haere ki ngā āhuatanga uaua ake. Ka āwhina tēnei tukanga i tō roro ki te ako he haumaru ngā āhuatanga.

Ka taea te whai hua nui o ngā rongoā, inā koa ka whakakotahitia ki te whakaora. Ka tūtohutia pea e tō tākuta:

• Ngā rongoā whakaheke-mānukanuka pēnei i ngā SSRI, i ngā SNRI mō te whakahaere roa
• Ngā rongoā whakaiti-mānukanuka mō te whakaora poto i ngā wāhanga kino
• Ngā beta-blockers hei whakahaere i ngā tohu tinana pēnei i te ngāwari o te ngākau
• Ngā rongoā hou kua whakaaetia motuhake mō ngā mate manukanuka

Ko ngā tikanga whakahaumaru me te whakaoti he wāhanga nui o te whakaora. Ka ako koe i ngā pūkenga mahi pēnei i ngā mahi manawa hohonu, te whakahaumaru uaua o ngā uaua, me ngā tikanga whakaaro-aro e taea te whakamahi ina puta mai te manukanuka. Ka āwhina ēnei taputapu i a koe ki te whai mana ake ki ō tohu.

Ka taea e ngā rōpū tautoko, ahakoa i te tangata, i te ipurangi rānei, te whakarato i te whakatenatena nui me ngā tohutohu mahi mai i ētahi atu e mārama ana ki te mea e tūtaki ana koe. Ka taea te whakaiti i ngā ngākau wehe me te whakama i te whakawhiti i ngā wheako ki ngā tāngata kua tūtaki ki ngā wero rite.

I ngā take onge ka nui te agoraphobia, ā, kāhore he awhina mai i ētahi atu whakaora, ka tūtohu pea ngā kaupapa nui, i te whakaora noho rānei. Ka whakarato ēnei kaupapa i te tiaki whakarite, whānui i roto i te taiao tautoko.

He rerekē te roa o te whakaora mō te tangata takitahi, engari ka tīmata te nuinga o te iwi ki te pai ake i roto i ngā marama torutoru o te rongoā pumau. Kia mahara ehara i te mea līnia tonu te ora – āe rawa pea ngā whakaheke, ā, he mea noa katoa tena, ā, he wāhanga o te tukanga whakaora.

Me pēhea te whakahaere i te Agoraphobia i te kāinga?

Ko te whakahaere i te agoraphobia i te kāinga ko te hanga i tētahi kete o ngā rautaki e āwhina ana i a koe ki te whakahaere i ngā tohu, ā, ki te whakawhānui haere i tō wāhi whakamātautau. Ka pai ake te mahi o ēnei tikanga i te taha o te rongoā ngaio, engari ka taea e rātou te homai i te whakaora nui me te mana i roto i tō oranga o ia rā.

Ko ngā whakamātautau manawa te raina tuatahi o te tiaki i te manukanuka. Ki te kite koe kei te tīmata te pānika, whakamātauria te tikanga 4-7-8: manawa mo ngā tau 4, pupuri mo ngā tau 7, ā, manawa atu mo ngā tau 8. Ka whakahohe tenei i te whakautu whakahānga o tō tinana, ā, ka taea te mutu i te manukanuka kei te piki haere ki te whakaeke pānika.

Ko te hanga i tētahi mahere haumaru ka āwhina i a koe ki te whakapono ake mō te haere atu. Tātaihia ngā tāngata haumaru e taea e koe te karanga atu, whakaritea ngā huarahi whakaora mai i ngā wāhi e haere ana koe, ā, ka mau ki ngā taonga whakamātautau pēnei i te wai, ngā rongoā, tetahi mea iti e ngāwari ai koe. Ko te whai mahere ka whakaiti i te wehi kei mau, kei kore e taea te awhina.

Ko ngā whakamātautau whakaaturanga mā te iti e taea e koe te mahi ko:

• Te tīmatanga ki te titiro ki ngā whakaahua o ngā wāhi e manukanuka ana koe
• Te matakitaki i ngā ataata o ngā wāhi nui, o ngā kawe tūmatanui
• Te tū i waho o tō tatau o mua mō ngā wā roa haere ake
• Te haere i ngā hikoi poto i tō takiwa
• Te toro atu ki ngā toa tata i ngā wā iti ake te nui o te tangata
• Te whakanui haere i te tawhiti e haere ana koe mai i te kāinga

Ka taea e ngā whakarerekētanga oranga te whakaiti i ō taumata manukanuka whānui. Ko te whakakori tinana pumau, ahakoa te haere noa i tō kāinga, ka āwhina i te tahuna i ngā homoni ahotea. Ko te whakaiti i te caffeine me te waipiro ka ārai i ngā matū e taea te whakaoho i ngā tohu manukanuka. Ko te pupuri i ngā kaupapa moe pumau ka pupuri i tō pūnaha io i te ātete ake.

He whakahauora ngā tikanga whakaaroaro me te whakatūturutanga ina hoki kē atu koe, kāore rānei e taea te whakahaere. Whakamātauria te tikanga 5-4-3-2-1: whakahuahia ngā mea e 5 e kitea ana e koe, ngā mea e 4 e pa ana koe, ngā mea e 3 e rongo ana koe, ngā mea e 2 e hongi ana koe, me te mea kotahi e reka ana koe. Ka whakahokia mai ai tō aro ki te wā o nāianei, kāore hoki i ngā whakaaro manukanuka.

Ko te hanga i te whatunga tautoko ki te kāinga, arā, te noho hono atu ki ngā hoa me te whānau mā ngā karangatanga waea, ngā kōrerorero ataata, kāore rānei i ngā pāpāho pāpori ina uaua te hononga kanohi ki te kanohi. Kaua e motu ke koe – he mea nui te hononga tangata mō te ora o te hinengaro.

I roto i ngā āhuatanga onge ka noho tonu koe ki te whare, arotahi ki te pupuri i ngā mahi auau, te noho hono atu mā te ipurangi, me te mahi tahi me ngā tohunga hauora hinengaro e whakarato ana i ngā ratonga hauora mā te ipurangi. Kia mahara ahakoa kei te kāinga, ka taea te ora me te tautoko me te rongo tika.

Me pēhea te whakarite mō tō whakatau ki te taote?

Ka taea e te whakarite mō tō whakatau ki te taote te awhina i a koe ki te whiwhi i te hua nui rawa atu i tō haerenga, ā, kia mohio hoki tō kaiwhakarato hauora ki tō āhuatanga. Ka āwhina hoki te whakarite pai ki te ngāwari ake me te mana ake i te whakatau pea ka āwangawanga.

Tīmata mā te tuhi i ngā tohu o ou mate, tae atu ki te wā i tīmata ai, ngā mea e whakaohooho ana i a rātou, me te āhua o te pānga ki tō oranga o ia rā. Tuhia ngā āhuatanga motuhake ka karohia e koe, me ngā tohu tinana e pā ana ki a koe. Ka āwhina tenei tuhinga i a koe ki te maumahara ki ngā kōrero nui i te whakatau ina pea ka manukanuka koe.

Hangaia he rārangi o ngā rongoā katoa e inu ana koe i tēnei wā, tae atu ki ngā rongoā kore-whakahaunga, ngā taapiri, me ngā rongoā tipu. Ka taea e ētahi mea te pā ki ngā rongoā manukanuka, kāore rānei e pā ki ō tohu, no reira, ko ngā kōrero katoa ka āwhina i tō taote ki te whakatau i ngā tikanga rongoā pai rawa atu.

Whakamahia te wā hei kōrero mō te hītori o tō whānau e pā ana ki ngā āhuatanga hauora hinengaro, ngā āwangawanga nui o te ora, me ētahi wheako o mua me ngā whakaeke manukanuka, me te awangawanga. Me whai i tēnei mōhiohio papamuri tō tākuta hei mārama ki ō kaupapa morearea, me te whakawhanake i te mahere rongoā e tika ana.

Tuhia ngā pātai e hiahia ana koe ki te ui ki tō tākuta:

• He aha ngā whiringa rongoā kei te wātea mō tō ahuatanga motuhake?
• E hia te roa te rongoā kia kitea ai ngā hua?
• He aha ngā pānga taha e tika ana kia tūmanako ai au i ngā rongoā?
• Me pēhea e taea ai e au te whakahaere i ngā tohu i waenganui i ngā whakaritenga?
• He huringa oranga kei reira e āhei ana te awhina?
• Nōhea au e rapu i te tiaki āwhina mō aku tohu?

Whakaarohia te kawe mai i te hoa whakawhirinaki, i te mema whānau rānei ki te whakaritenga, ki te āhei te awhina i a koe ki te pai ake te ngāwari. Ka taea e rātou te tuku tautoko ngākau, me te āwhina i a koe ki te mahara ki ngā mōhiohio nui i kōrerotia i te wā o te haerenga.

Whakaritehia tō kawe ki te whakaritenga i mua, mā te whakaaro ki te tikanga e kawe mai ai i te iti rawa o te awangawanga. Ki te āhua nui te haere atu i te kāinga, uiuihia mō ngā whiringa hauora telehealth – he maha ngā kaiwhakarato e whakarato ana inaianei i ngā whakaritenga ataata e taea ai te rite te whai hua mō ngā uiui tuatahi.

Whakamahia ngā tikanga whakahaerenga i mua i te whakaritenga kia rite koe ki te mea ka awangawanga koe i te wā o te haerenga. Kia mahara ko te rapu awhina he tohu o te kaha, ā, kua whakangungua ngā kaiwhakarato hauora kia mārama, kia tautoko hoki i ngā tāngata e pangia ana e ngā mate awangawanga.

He aha te mea nui e tangohia ana e pā ana ki te Agoraphobia?

Ko te mea nui rawa atu hei mārama ki te agoraphobia ko te tikanga he āhuatanga hauora tūturu, e taea te rongoā, e pā ana ki te miriona o te iwi, ā, ehara i te mea ka taea te ora engari he tino pea me te rongoā tika. Kāo kore koe i te ngoikore, i te kuare, i te kotahi anake i roto i tēnei wheako.

Ka puta te agoraphobia ina ka nui rawa te mahi a ngā pūnaha tiaki o tō roro, ka hanga ai te wehi mō ngā āhuatanga kaore rānei he tūkino. Kāore tēnei i tō hara, ā, kāore hoki e whakaatu i tētahi ngoikoretanga whaiaro. Kei te ngana tō pūnaha io ki te tiaki i a koe, engari kua nui ake te whakaheke i te awhina o ngā tikanga tiaki.

Ka mahi te rongoā, ā, ka kite te nuinga o te iwi i te whakapainga nui i roto i ngā marama i muri i te tīmatanga o te whakaora. Kua āwhina te Whakaora Aronganui Whaihanga, te whakaora whakakitenga, me ngā rongoā i te tini o te iwi ki te whakahoki mai i ō rātou oranga me te rangatiratanga. Ko te matua ko te kimi i te whakakotahitanga tika o ngā rongoā e mahi ana mō tō āhuatanga motuhake.

Ka puta haere te ora, ā, ko ngā whakahekenga he wāhanga noa o te tukanga whakaora. Kāore koe e hiahia ki te pehi i a koe ki te wikitoria i ngā mea katoa i te wa kotahi. He nui ake te whai hua me te pumau o ngā mahi iti, mau tonu atu i te ngana ki te whakatau i ō wehi nui rawa atu i te wa poto.

Ka puta he rerekētanga nui te tautoko i te ora. Ahakoa mai i ngā tohunga hauora hinengaro, whānau, hoa, rānei rōpū tautoko, kāore koe e hiahia ki te whakatau i te agoraphobia anake. Ko te toro atu ki te awhina tētahi o ngā mea toa rawa atu me te whai hua ka taea e koe te mahi.

Kia mahara ko te rapu i te rongoā i te tīmatanga ka ārahi ki ngā hua pai ake, engari kāore rawa e mutu te tīmatanga o tō haerenga whakaora. Ahakoa te roa o tō whawhai, te kaha rānei o ō tohu, kei te wātea te awhina whai hua, ā, e tika ana kia ora koe i te ora katoa, kore noa.

Pātai noa e uihia ana e pā ana ki te Agoraphobia

Ka taea te ngaro atu te agoraphobia i a ia ano?

Ahakoa ko ētahi atu ka pāpāho ki ngā wā ka pai ake ō rātou tohu agoraphobia kaore he rongoā, kaore te tikanga e mutu katoa ana i a ia ano. Me kore he whakauru tika, ka nui haere te agoraphobia i te wa roa ka nui haere ngā mahi karo. Ka pai ake te whakaora katoa o te rongoā ngaio, ā, ka āwhina i a koe ki te whakawhanake i ngā pūkenga whakatau e mau tonu ana e ārai ana i te hokinga mai.

He rite te pouri tūmatanui ki te awangawanga whānau?

He rerekē ngā āhuatanga o te pouri tūmatanui me te awangawanga whānau, ahakoa ka taea e rāua te puta tahi i ētahi wā. Ka aro te awangawanga whānau ki te wehi kei whakawakia, kei whakama i ngā āhuatanga whānau, ā, ko te pouri tūmatanui ka aro ki te wehi kei mau, kei kore e taea te mawhiti i ngā tohu rite ki te manukanuka. Ka karo pea ngā tāngata e pangia ana e te pouri tūmatanui i ngā wāhi maha, ehara i te mea he whakawakanga whānau, engari no te mea ka wehi rātou kei puta he manukanuka kahore he huarahi hei tiki āwhina, hei mawhiti rānei.

Ka taea te ora i te oranga noa me te pouri tūmatanui?

Ae rawa. Mā te whakaora tika, ka taea e te nuinga o ngā tāngata e pangia ana e te pouri tūmatanui te ora i ngā oranga tino ora, te mahi, me te whai i ō rātou whāinga me ngā hononga. He tokomaha ngā tāngata e whakahaere pai ana i ngā mahi, e pupuri ana i ngā hononga whānau, e haereere ana, me te whakauru ki ngā mahi e pai ana ki a rātou. Ka āwhina te whakaora i a koe ki te whakawhanake i ngā pūkenga me te whakawhirinaki e hiahiatia ana hei whakatere i ngā āhuatanga i whakaarohia i mua he kore e taea. Ka roa pea te whakaora, engari ka taea anō te mahi i ngā mahi noa o te oranga.

Me aha ahau mēnā kei te manukanuka ahau i te tūmatanui?

Mēnā ka pā te manukanuka ki a koe i te tūmatanui, kia mahara ka mutu, ā, kāohore koe i te tūkino. Aro atu ki te manawa hohonu, ngāwari, me te whakamātau i ngā tikanga whakatū, pēnei i te whakahuahua i ngā mea kei tō taha. Mēnā ka taea, kimihia he wāhi māhorahora hei noho ki raro kia ngāwari ra ano ngā tohu. Whakamaharatia ki a koe anō ko ngā manukanuka teitei i roto i ngā meneti 10, katahi ka iti haere. Ko te whai i te mahere haumaru me ngā hononga āwhina me ngā rautaki whakahaere ka āwhina i a koe kia mōhio ake, kia whakawhirinaki ake hoki.

E hia te roa o te whakaora i te pouri tūmatanui?

He rereke te roa o te wā ora, e whakawhirinaki ana ki ngā take pērā i te kaha o ngā tohu, te roa o tō mate pāwera, tō whakapau kaha ki te rongoā, me tō pūnaha tautoko. Ka tīmata te tokomaha ki te kite i te whakapainga i roto i ngā wiki 6-12 i te tīmatanga o te whakaora, me te nui o te whakahaere i te nuinga o te wā i roto i ngā marama 6-12. Heoi, he rerekē te haerenga o te tangata katoa. Ka ora wawe ake ētahi, ka hiahia ētahi atu ki te tautoko roa. Ko te mea nui ko te ora ka taea ahakoa te roa o te wā.