Te Pouri (Te Mate Pouri Nui)

• Ngā whakaaro pouri, te roimata, te koretake, te kore whakaaro

• Te riri, te ngangau, te riri, ahakoa ngā mea iti

• Te ngaro o te hiahia, te koa rānei ki ngā mahi noa, penei i te moe wahine, ngā whakaongaonga, ngā hākinakina rānei

• Ngā raru moe, tae atu ki te kore moe, te moe nui rānei

• Te ngenge, te kore kaha, na reira ka nui ake te kaha o ngā mahi iti

• Te iti o te hiahia kai, te ngaro o te taumaha, te nui ake rānei o te hiahia kai me te piki o te taumaha

• Te manukanuka, te awangawanga, te kore ata noho

• Te whakaaro, te kōrero, te nekehanga o te tinana

• Ngā whakaaro kore utu, te hara rānei, te whakamau ki ngā hapa o mua, te whakahe rānei ki a rātou anō

• Te raruraru ki te whakaaro, te aro turuki, te whakatau i ngā mea, me te mahara ki ngā mea

• Ngā whakaaro mate, ngā whakaaro whakamomori, ngā whakamātautau whakamomori, te whakamomori rānei

• Ngā raruraru tinana kaore i te marama, penei i te mamae o te tuara, te mamae o te mahunga rānei

• I ngā taitamariki, ko ngā tohu pea ko te pouri, te ngangau, te whakaaro kino me te kore utu, te riri, te mahi kino, te kore haere ki te kura, te whakaaro kare i te maarama, te tino ngawari, te whakamahi i ngā rongoā whakangahau, te waipiro rānei, te nui o te kai, te moe rānei, te whara i a rātou anō, te ngaro o te hiahia ki ngā mahi noa, me te karo i te hononga hapori.

• Ngā raruraru mahara, ngā huringa o te tuakiri rānei

• Ngā mamae tinana

• Te ngenge, te ngaro o te hiahia kai, ngā raruraru moe, te ngaro rānei o te hiahia moepuku — kāore i puta mai i tētahi āhuatanga hauora, rongoā rānei

• Te hiahia pinepine ki te noho ki te kāinga, kaua ki te haere ki waho ki te whakawhitiwhiti korero, ki te mahi rānei i ngā mea hou

• Ngā whakaaro whakamomori, ngā whakaaro rānei, ina koa ki ngā tāne kaumātua

Ki te whakaaro koe ka whara pea koe, ka ngana ranei ki te whakamomori, waea atu ki te 911 i te U.S. te tau waea urupare o to rohe tonu. Whakaarohia hoki enei whiringa mena kei te whakaaro koe ki te whakamomori:

• Waea atu ki tō tākuta, ki tō kaimahi hauora hinengaro rānei.
• Whakapa atu ki tētahi raina waea mo te whakamomori.
• I te U.S., waea atu, mēnā rānei karere atu ki te 988 hei whakapā atu ki te 988 Suicide & Crisis Lifeline, e wātea ana 24 haora i te rā, whitu rā i te wiki. Mēnā rānei whakamahia te Lifeline Chat. He kore utu ngā ratonga, ā, he tūpato.
• Kei te raina waea reo Pāniora te Suicide & Crisis Lifeline i te U.S. i te 1-888-628-9454 (kore utu).
• Whakapa atu ki tētahi hoa tata, ki tētahi whānau aroha rānei.
• Whakapa atu ki tētahi minita, rangatira wairua, ki tētahi atu tangata rānei i roto i tō hapori whakapono.
• I te U.S., waea atu, mēnā rānei karere atu ki te 988 hei whakapā atu ki te 988 Suicide & Crisis Lifeline, e wātea ana 24 haora i te rā, whitu rā i te wiki. Mēnā rānei whakamahia te Lifeline Chat. He kore utu ngā ratonga, ā, he tūpato.
• Kei te raina waea reo Pāniora te Suicide & Crisis Lifeline i te U.S. i te 1-888-628-9454 (kore utu). Ki te pēhea tetahi o ngā whānau e tūpono ana ki te whakamomori, kua ngana rānei ki te whakamomori, kia mau tetahi ki taua tangata. Waea atu ki te 911, ki te tau waea urupare o to rohe tonu rānei. Mēnā rānei, ki te whakaaro koe ka taea e koe te mahi i te ātete, ka kawea te tangata ki te ruma urupare o te hōhipera tata rawa atu.

• Ngā āhuatanga o te hinengaro, pēnei i te iti o te whakaaro ki a koe anō, me te tino whakawhirinaki, te whakahe ki a koe anō, te pouri rānei
• Ko te wahine takatāpui, te tane takatāpui, te takatāpui whāngai, te tangata whakawhiti ira tangata rānei, te kore rānei o te whanaketanga o ngā tūāhuatanga ira tangata e kore e mārama ko te tane te wahine rānei (intersex) i roto i te āhuatanga kore tautoko
• Hītori o ētahi atu mate hinengaro, pēnei i te mate manukanuka, te mate kai, te mate ahotea i muri i te whara rānei
• Te whakamahi kino i te waipiro, te rongoā whakangahau rānei
• Te mate kino, te mate roa rānei, tae atu ki te mate pukupuku, te pēhanga o te roro, te mamae roa, te mate ngākau rānei

• Te taumaha nui, te momona rānei, e taea ai te mate ngākau me te mate huka
• Te mamae, te mate tinana rānei
• Te whakamahi kino i te waipiro, te raau taero rānei
• Te awangawanga, te mate manukanuka rānei, te wehi atu ki te iwi rānei
• Ngā tautohe whānau, ngā raruraru whanaungatanga, ngā raruraru mahi, ngā raruraru kura rānei
• Te motu whakahaere
• Ngā whakaaro whakamomori, ngā whakamātau whakamomori rānei, te whakamomori rānei
• Te whakamātau i a koe ano, pēnei i te tapahi
• Te mate wawe i ngā āhuatanga hauora

• Whakatūpatohia te ahotea, hei whakapakari i tō kaha ki te tūpato me te whakapakari i tō whakaaro ki a koe.
• **Whakapa atu ki ngā whānau me ngā hoa,**inā, i ngā wā raruraru, hei āwhina i a koe ki te tūpato i ngā wā pakeke.
• Whakaarohia te whiwhi i te rongoā tiaki mo te wā roa hei āwhina i te aukati i te hokinga mai o ngā tohu.

• Ngā whakamātautau taiwhanga. Hei tauira, ka taea e tō tākuta te whakamātautau toto, arā, te tatau toto katoa, te whakamātautau rānei i tō thyroid kia mōhio ai kei te mahi pai.

• Arotake hinengaro. Ka ui tō kaimahi hauora hinengaro ki ō tohu, whakaaro, ngā āhuatanga, me ngā āhuatanga o tō whāinga. Ka tono pea rātou kia whakakiia e koe tētahi puka patai hei āwhina i te whakautu i ēnei pūtaiao.

• Te mate cyclothymic. Ko te mate cyclothymic (sy-kloe-THIE-mik) e pā ana ki ngā āhuatanga teitei me ngā āhuatanga iti e ngawari atu ana i te mate bipolar.

• Ngā kaihoroi whakahoki serotonin-norepinephrine (SNRIs). Ko ētahi tauira o ngā SNRIs ko te duloxetine (Cymbalta), venlafaxine (Effexor XR), desvenlafaxine (Pristiq, Khedezla) me te levomilnacipran (Fetzima).
• Ngā kaihoroi oxidase monoamine (MAOIs). Ka taea te whakahau i ngā MAOIs—pēnei i te tranylcypromine (Parnate), phenelzine (Nardil) me te isocarboxazid (Marplan)—he maha te wā ka kore ētahi rongoā kē atu i te mahi, nā te mea ka taea e rātou te whai pānga kino. Ko te whakamahinga o ngā MAOIs e hiahia ana ki te kai kai tino tika nā te mea he tūponotanga kino (aha atu rānei te mate) ki ngā kai—pēnei i ētahi mīti, pīkiti me ngā waina—me ētahi rongoā me ngā taonga whakaora tipu. Ko te Selegiline (Emsam), he MAOI hou e piri ana ki te kiri hei papatahi, ka iti ake pea ngā pānga kino atu i ētahi atu MAOIs. Kāore e taea te whakakotahi ēnei rongoā me ngā SSRIs.
• Whakatika ki te raruraru, ki ētahi atu raruraru o nāianei
• Tīmatahia ngā whakapono me ngā whāinga kino, ka whakakapihia ki ngā mea hauora, pai
• Tirohia ngā whanaungatanga me ngā wheako, ka whakawhanake i ngā mahi pai ki ētahi atu
• Rapua ngā huarahi pai ake hei whakahaere me te whakatau i ngā raruraru
• Ako ki te whakatakoto i ngā whāinga pono mō tō oranga
• Whakawhanakehia te kaha ki te whakamanawanui me te whakaae ki te pouri mā te whakamahi i ngā whāinga hauora I mua i to whiriwhiri i tētahi o ēnei kōwhiringa, kōrerohia ēnei momo me tō kaiwhakaora kia taea ai te whakatau mena ka awhina rātou i a koe. Tīmatahia hoki tō kaiwhakaora mena ka taea e ia te tūtohutia he puna whakawhirinaki, he kaupapa rānei. Kaore pea ētahi e kapi ana i tō inihua, ā, kāore katoa ngā kaiwhakawhanake me ngā kaiwhakaora ipurangi e whai tohu tika, whakangungu rānei. Ka taea hoki e ngā kaupapa whakaora wāhanga, whakaora rānei i te rā te awhina i ētahi tāngata. Ka whakaratohia e ēnei kaupapa te tautoko me te tohutohu o waho e hiahiatia ana kia taea ai te whakahaere i ngā tohu. Mō ētahi tāngata, ka taea te whakaaro ki ētahi atu tikanga, i etahi wā ka kiia ko ngā rongoā whakaohooho roro: te hononga wehe i te īmēra.

• Kia tupato koe ki a koe ano. Kai hauora, kia kaha te tinana, me te moe nui. Whakaarohia te hikoi, te oioi, te kauhoe, te mahi kari, tetahi atu mahi ranei e pai ana ki a koe. He mea nui te moe pai mo to hauora tinana me te hinengaro. Ki te raruraru koe ki te moe, korero ki to taakuta mo nga mea ka taea e koe te mahi.

Ko te rongoa rerekē te whakamahinga o te huarahi kore-noa i te wahi o te rongoa noa. Ko te rongoa tautoko he huarahi kore-noa e whakamahia ana me te rongoa noa—i etahi wa ka kiia ko te rongoa whakauru.

Kaore nga hua kai me nga hua kai e aroturukihia ana e te FDA i te ara ano o nga rongoa. Kaore e taea e koe te tino mohio ki nga mea e whiwhi ana koe me te mea kei te ora. Ano hoki, na te mea ka taea e etahi taapiringa otaota me nga taapiringa kai te whakaroa i nga rongoa tohutohu, tetahi atu ranei e kino ana, korero ki to taakuta, ki to kai rongoa ranei i mua i te tango i nga taapiringa.

• Akupuniku
• Nga tikanga whakahaumaru penei i te yoga, te tai chi ranei
• Whakaaroaro
• Whakaahua arahi
• Maimoatanga mirimiri
• Waiata, toi ranei
• Wairua
• Mahi aerobic

Korero ki to taakuta, ki to kaiwhakaora ranei mo te whakapai ake i o pukenga whakahaere, ka whakamatautau i enei tohutohu:

• Whakamaoritia tou oranga. Whakaitihia nga kawenga ina taea, ka whakatakoto i nga whāinga tika mo koe. Tukua koe ki te mahi iti ake ina pouri koe.
• Akohia nga huarahi hei whakahaumaru me te whakahaere i to ahotea. Hei tauira, ko te whakaaroaro, te whakahaumaru uaua, te yoga me te tai chi.
• Whakaritea tou wa. Whakaritea tou ra. Ka kite pea koe he pai te hanga rarangi mahi o ia ra, te whakamahi i nga tohu piri hei whakamaharatanga, te whakamahi ranei i te kaiwhakarite kia mau tonu te whakahaere.