He aha te Manuākau Uaua? Tohutohu, Take, me te Maimoatanga

Ko te manuākau uaua te wā e mau ai te tukanga whakaora tūturu i muri i te ngaro o te tangata e aroha ana koe, ka waiho koe i te mamae nui e kore e ngawari ki te wā. Ahakoa ka ngawari te pouri i te nuinga o te wā, ka mau tonu te manuākau uaua ki te mamae o te ngaro.

Ehara tenei i te "roa ake te whakaora" noa iho, kaore rānei i te "tino ngākau nui." He āhuatanga e mohiotia ana tenei, ka nui rawa te whakautu o tō manuākau, ka āwangawanga ki tō kaha ki te mahi i ngā mahi o ia rā, ahakoa i muri i ngā marama, i ngā tau rānei i muri i tō ngaro.

He aha ngā tohu o te manuākau uaua?

Ko ngā tohu o te manuākau uaua te ahua o te mau i te wā tuatahi, te wā mamae rawa o te pouri, kaore he whakaora. Ka kite pea koe, ahakoa kei te haere whakamua ētahi atu i tō taha, kei te mau koe i te wā.

Ko ēnei ngā tohu tino noa e āhei ai te manuākau kia uaua:

• Te hiahia nui me te hiahia ki te tupapaku e kore e iti haere i te wā
• Te uaua ki te whakaae ki te pono o te mate, ahakoa i muri i ngā marama
• Te ngenge nui, te kore rānei e taea te whakaaro i ngā kare-a-roto i tua atu i te pouri
• Te riri nui, te riri rānei mō te ngaro
• Te whakaaro kaore he tikanga, he kaupapa rānei o te ora kaore tō hoa aroha
• Te kore e taea te whakawhirinaki ki ētahi atu, te whakatū rānei i ngā hononga hou
• Te uaua ki te haere whakamua ki te ora, te whakatau rānei
• Te karo i ngā tāngata, ngā wāhi, ngā mahi rānei e whakamaharatia ana koe ki te tupapaku
• Nga raruraru moe, tae atu ki nga moemoea kino mo te ngaro
• Nga tohu tinana penei i te mamae uma, te mamae o te mahunga, te raruraru ranei o te puku

Ko te mea e whakawehi ana i ēnei tohu ko to rātou mau me te kaha. Ahakoa he mea noa ēnei kare-a-roto i te pouri o te tīmatanga, ko te manuākau uaua te tikanga ka haere tonu rātou i te kaha katoa kaore he ngawari i ngā marama maha.

He aha ngā take o te manuākau uaua?

Ka puta te manuākau uaua ina he mea e āwangawanga ana ki te kaha o tō ngakau ki te whakahaere me te whakarite ki te ngaro. Whakaarohia he whara e kore e taea te whakaora tika no te mea kei te whakaohooho tonu tetahi mea.

He maha ngā take e āhei ai tenei momo manuākau uaua:

• Ngā mate ohorere, ngā mate whakamere, ngā mate nanakia rānei e waiho ana koe kaore he wā ki te whakarite
• Ngā mate e pā ana ki te tutu, ngā aituā, te whakamomori rānei
• Te ngaro o te tangata i hono atu koe, i whakawhirinaki atu rānei
• Te kore e oti ngā tautohetohe, ngā kare-a-roto uaua rānei ki te tupapaku
• Te kore o te tautoko hapori i tō tukanga pouri
• Ngā wheako o mua me te pouri, te awangawanga, ētahi atu āhuatanga hauora hinengaro rānei
• Ngā ngaro maha e puta tata ana
• Ngā āhuatanga o tō ahua ake, penei i te tino awangawanga, te uaua rānei ki te hurihuri

I etahi wa ka puta te manuākau uaua ina whakaaro koe he whakahaere koe mo te mate, ki te whakaaro ranei koe kua taea e koe te aukati. Ka taea e ēnei whakaaro te hanga i te huringa ka aukati te hara me te whakahe ki a koe i te tukanga whakaora tūturu.

Nōhea te toro atu ki te taakuta mō te manuākau uaua?

Me whakaaro koe ki te rapu awhina ngaio mena ka mau tonu ngā tohu o tō manuākau, kaore hoki i te huri i muri i te ono marama, ki te āwangawanga nui rānei ki tō oranga o ia rā. Kaore he whakama i te hiahia ki te tautoko atu i tēnei wā uaua.

Ko ēnei ngā tohu motuhake e tohu ana he wā ki te rapu tiaki ngaio:

• Kaore e taea e koe te whakaae ki te pono o te mate i muri i ngā marama maha
• Ko tō manuākau te ahua o te mamae, o te mamae rawa ano i ngā wiki tuatahi i muri i te ngaro
• Kei te whakaaro koe ki te mate, ki te hono atu rānei ki tō hoa aroha
• Kaore e taea e koe te mahi i ngā wāhi nui o te ora penei i te mahi, ngā hononga, te tiaki rānei i a koe
• Kei te whakamahi koe i te waipiro, te raau taero, ētahi atu mea rānei hei whakaora i te mamae
• Kei te whakaaro ngā hoa me te whānau mō tō oranga pai
• Kei te kore e whai whakaaro koe mō te heke mai

Kia mahara, ko te rapu awhina kaore e tikanga he ngoikore koe, kaore rānei koe i aroha ki tō tangata. Ka taea e te tautoko ngaio te awhina i a koe ki te whakahonore i tō aroha, me te kimi i te huarahi ki te kawe i taua aroha ki mua i te huarahi hauora.

He aha ngā take morearea mō te manuākau uaua?

Ka taea e ētahi āhuatanga me ngā take whaiaro te whakawehi i tetahi ki te whanake i te manuākau uaua. Ka taea e te mārama ki ēnei take morearea te awhina i a koe ki te mohio ina hiahiatia pea te tautoko atu.

Ko ngā take morearea tino nui ko:

• Te ahua o te hononga - te ngaro o te tamaiti, o te hoa rangatira, o te tangata rānei i tino tata atu koe
• Pehea te mate o te tangata - ngā mate ohorere, ngā whakamomori, ngā patu tangata, ngā aituā rānei
• Tō momo hononga - mena kei te whakawhirinaki nui koe ki ngā hononga tata
• Ngā wero hauora hinengaro o mua penei i te pouri, te awangawanga rānei
• Te iti o te tautoko hapori, te ngaro rānei i tō pouri
• Ko te wahine (he nui ake te tūponotanga o ngā wāhine ki te whanake i te manuākau uaua)
• Ko te pakeke, no te mea ka tohu pea te mate i ngā ngaro maha i te wa kotahi
• Te wheako i ngā ngaro nui maha i roto i te wa poto

Ko te whai i ngā take morearea kaore e tikanga ka whanake koe i te manuākau uaua. He tokomaha ngā tāngata e whai ana i ēnei āhuatanga ano e whakahaere ana i tō rātou manuākau i te āhua tūturu me te wā me te tautoko. Ko ēnei take anake te tikanga kia aro nui atu ki tō tukanga whakaora.

He aha ngā raruraru pea o te manuākau uaua?

Ina kore e whakaorahia te manuākau uaua, ka taea e ia te hanga i tetahi atu raru e pā ana ki ia wāhanga o tō oranga. Ko te ahotea mau tonu o te pouri kore e oti te mahi ka nui te pānga ki tō hauora hinengaro me tō tinana.

Ko ngā raruraru noa e taea te whanake ko:

• Te pouri nui e neke atu ana i te pouri pouri noa
• Ngā mate awangawanga, tae atu ki ngā whakaeke awangawanga me te awangawanga pāpori
• Te mate ahotea muri-traumatic, ina koa mena he mate nanakia te mate
• Te whakamahinga raau taero hei whakaora i te mamae mau tonu
• Ngā mate moe me te kore moe roa
• Ngā raruraru ngakau, no te mea ka pā te ahotea roa ki te hauora o te ngakau
• Te ngoikore o te pūnaha ārai mate e arahi ana ki ngā mate maha
• Te wehe atu i te hapori me ngā hononga kino
• Ngā raruraru mahi, kura rānei na te kore e taea te aro
• Ngā whakaaro, ngā mahi rānei whakamomori i ngā take kino

Ko te rongo pai ko ēnei raruraru ka taea te aukati, te whakaora rānei me te tiaki tika. Ko te rapu awhina mō te manuākau uaua ka taea te aukati i tēnei huringa iho, ka awhina i a koe ki te tiki i tō hauora me tō oranga pai.

Pehea te whakatau i te manuākau uaua?

Ko te whakatau i te manuākau uaua ko te kōrero atawhai me tetahi tohunga hauora hinengaro e tohunga ana ki te pouri me te ngaro. Kaore he whakamātautau toto, he tirotiro ranei mō tēnei āhuatanga - engari, ka hiahia tō taakuta ki te mārama ki tō wheako me pehea te pānga ki tō oranga.

I tō arotake, ka ui pea tō kaiwhakarato hauora ki:

• Ngā kōrero o tō ngaro me te wā i puta ai
• Pehea te huri (kaore rānei i te huri) o ngā tohu o tō manuākau i te wā
• Pehea te pānga o ēnei tohu ki tō mahi o ia rā
• Tō hononga ki te tupapaku
• Tō pūnaha tautoko me ngā rautaki whakaora
• Ētahi atu tohu hauora hinengaro kei te pāngia koe
• Tō hītori whaiaro me te whānau o ngā āhuatanga hauora hinengaro

Ka hiahia hoki tō kaiwhakarato ki te whakakore i ētahi atu āhuatanga e rite ana ki te manuākau uaua, penei i te pouri nui, te PTSD rānei. Ka awhina tēnei aromatawai tino pai ki te whakarite ka whiwhi koe i te maimoatanga tino tika mō tō āhuatanga motuhake.

He aha te maimoatanga mō te manuākau uaua?

Ko te maimoatanga mō te manuākau uaua te aro ki te awhina i a koe ki te whakahaere i tō ngaro i te huarahi hauora ake, me te ako ki te kawe i tō aroha ki mua ki tō oranga tonu. Ko ngā huarahi tino whai hua he mea motuhake te hoahoa mō te pouri, ehara i te maimoatanga pouri, awangawanga rānei.

Ko ngā kōwhiringa maimoatanga matua ko:

• Te Whakaora Manuākau Uaua (CGT) - he momo whakaora motuhake i hoahoahia motuhake mō tēnei āhuatanga
• Te Whakaora Aho-hinengaro (CBT) e rite ana ki te pouri
• Ngā rōpū tautoko me ētahi atu e wheako ana i ngā ngaro rite
• Ngā rongoā penei i ngā rongoā anti-depressant, ina koa mena kei te pāngia hoki koe e te pouri
• EMDR (Eye Movement Desensitization and Reprocessing) mena kei te pā te trauma
• Ngā huarahi whakaaro-ā-hinengaro hei awhina i te whakahaere i ngā kare-a-roto nui

Kua whakaatuhia e te Whakaora Manuākau Uaua te tumanako motuhake, te awhina i te 70% o ngā tāngata e whakaoti ana i te maimoatanga. Ka awhina tēnei whakaora i a koe ki te tūpato ki te pono o tō ngaro, me te hono anō ki te ora me ngā hononga i ngā huarahi whai kiko.

Ehara te maimoatanga i te "whakaora" i tō hoa aroha, te wareware rānei ki a rātou. Engari, ko te kimi i te huarahi ki te whakahonore i tō aroha, me te tuku i a koe ki te uru atu ki te ora anō.

Me pēhea te whakahaere i te manuākau uaua i te kāinga?

Ahakoa he mea nui te maimoatanga ngaio mō te manuākau uaua, he rautaki tautoko ka taea e koe te whakamahi i te kāinga hei whakakī i tō tiaki ngaio. Ka taea e ēnei huarahi te awhina i a koe ki te whakahaere i ngā wā uaua, me te hono anō ki te ora.

Ko ēnei etahi rautaki whakahaere kāinga whai hua:

• Hangaia he mahi o ia rā e whai ana i ngā whāinga iti, ngāwari
• Whakamahia te tiaki ngāwari i a koe penei i te kaukau mahana, te whakarongo rānei ki te waiata ngawari
• Whakatūria he wā motuhake i ia rā hei whakamahara ki tō hoa aroha
• Tuhia ngā reta ki tō hoa aroha kua mate, ki te pupuri rānei i te puka pouri
• Hono atu ki ngā hoa tautoko, ki ngā mema whānau rānei i ia rā
• Whakauru ki te mahi tinana mārama penei i te hikoi, ka taea te awhina i te ngākau
• Whakaitihia te waipiro, kaua hoki e whakamahi i ngā raau taero, ka taea te whakaiti i ngā tohu pouri
• Whakamahia ngā tikanga whakaora penei i te manawa hohonu, te yoga ngawari rānei
• Whakaarohia ngā huarahi whai kiko ki te whakahonore i te mahara o tō hoa aroha

Kia mahara ko te haere whakamua me te manuākau uaua ka puta noa i te iti, me ngā piki me ngā heke maha. Kia manawanui, kia ngawari ki a koe ano i a koe e haere ana i tēnei tukanga uaua.

Me pēhea te whakarite mō tō hui taakuta?

Ko te whakarite mō tō hui ka taea te awhina i a koe ki te tiki i te nuinga o tō wā me tō kaiwhakarato hauora. Ina pouri koe, ka uaua pea te whakarite i ō whakaaro, no reira he tino awhina te whai mahere.

I mua i tō hui, whakaarohia te whakarite:

• He raupapa poto o tō ngaro me pehea te haere o ō tohu
• He rārangi o ngā tohu motuhake kei te pāngia koe me pehea te pānga ki tō oranga o ia rā
• Ngā kōrero mō tō hononga ki te tupapaku
• Tō pūnaha tautoko o nāianei me te awhina kei te whiwhi koe
• Ngā rongoā, ngā mea rānei kei te whakamahi koe
• Ngā pātai mō ngā kōwhiringa maimoatanga me te mea e tatari ana
• Tō hītori hauora me ētahi atu maimoatanga hauora hinengaro

Kaua e manukanuka ki te whai i ngā whakautu tino pai ki ngā mea katoa. Kei te mārama tō kaiwhakarato hauora ka uaua pea te whakaaro mārama i te pouri, kei reira rātou hei awhina i a koe ki te haere i te tukanga o te tiki i te tautoko e hiahia ana koe.

He aha te mea nui mō te manuākau uaua?

Ko te mea nui rawa atu ki te mārama mō te manuākau uaua ko te āhuatanga pono, te āhuatanga e taea te whakaora, ehara i tō he. Mena kei te mau, kei te nui rānei tō pouri i muri i ngā marama i muri i tō ngaro, kaore koe i te ngoikore, kaore hoki koe e whakaiti i tō hoa aroha mā te rapu awhina.

Ko te manuākau uaua e pā ana ki te 7-10% o ngā tāngata e pouri ana, no reira kaore koe i te kotahi i roto i tēnei wheako. Me te maimoatanga tika, ka kite te nuinga o ngā tāngata i te whakaora, ka ako ki te kawe i tō rātou aroha i te huarahi e tuku ana ki a rātou ki te uru atu ki te ora anō.

Ehara te whakaora i te wareware ki tō hoa aroha, te "neke atu" rānei i te huarahi e kīia ana e ētahi. Engari, ko te kimi i te huarahi ki te whakahonore i tō aroha, me te tuku i a koe ki te wheako i te harikoa, te hononga, te tikanga rānei i tō oranga tonu.

Ngā pātai e ui pinepinetia ana mō te manuākau uaua

E hā roa te pouri noa i te whakataurite ki te manuākau uaua?

Ko te pouri noa ka timata te ngawari, ka nui ake te whakahaere i roto i te 6-12 marama, ahakoa ka haere tonu ngā ngaru o te pouri. Me te manuākau uaua, ka mau tonu ngā tohu nui, ohorere o te pouri o te tīmatanga mo ngā marama maha, ngā tau rānei kaore he pai ake.

Ka taea e ngā tamariki te whanake i te manuākau uaua?

Ae, ka taea e ngā tamariki me ngā taitamariki te whanake i te manuākau uaua, ahakoa ka rerekē pea te ahua i ngā pakeke. Ka whakaatu pea ngā tamariki i ngā raruraru whanonga mau tonu, ngā raruraru mātauranga, te heke rānei i te whanaketanga. Ka whai hua rātou i te tohutohu pouri motuhake i hoahoahia mō tō rātou tau.

He rite te manuākau uaua ki te pouri?

Ahakoa ka taea te puta tahi te manuākau uaua me te pouri, ka taea hoki te tohatoha i ētahi tohu, he āhuatanga rerekē rātou. Ko te manuākau uaua te aro motuhake ki te ngaro me te hiahia ki te tupapaku, ahakoa ka pā te pouri ki tō ngākau whānui me tō hiahia ki te ora.

Ka harikoa anō ahau mena kei ahau te manuākau uaua?

Ae, me te maimoatanga tika, ka taea e ngā tāngata e whai ana i te manuākau uaua te wheako i te harikoa me te koa anō. Ka awhina te maimoatanga i a koe ki te ako ki te kawe i tō aroha ki tō hoa aroha kua mate, me tō kaha ki te uru atu ki te ora.

Me karo ahau i ngā mea e whakamaharatia ana ki ahau ki tōku hoa aroha mena kei ahau te manuākau uaua?

Ko te tikanga, ko te karo i ngā mea e whakamaharatia ana ka kaha ake te manuākau uaua. Ko te maimoatanga whai hua ko te tūpato me te ngawari ki te whakakite i ngā mahara me ngā mea e whakamaharatia ana i te huarahi tautoko, ka awhina i tō ngakau ki te whakahaere i te ngaro i te āhua tūturu.