He aha te Raru Manawa Whai muri i te Pōkenga? Tohutohu, Take, me te Maimoatanga

Ko te raru manawa whai muri i te pōkenga (PTSD) tētahi āhuatanga hauora hinengaro e taea te whanake i muri i te wheako, i te kite rānei i tētahi kaupapa tino pouri, kino rānei mō te ora. Kei te ngana noa ngā hinengaro me te tinana ki te tukatuka i tētahi mea nui rawa atu i pā ki a koe.

Whakaarohia te PTSD hei pūnaha whakatūpato o tō roro e mau ana ki te tūnga "whakahohe" i muri i te mōrehu. Kāore i te ora ake i te wā, kei te haere tonu te pūnaha io ki te mahi me te mea kei te noho tonu te tūponotanga, ahakoa kei te ora koe inaianei.

He aha te Raru Manawa Whai muri i te Pōkenga?

Ka puta te PTSD ina uaua te roro ki te tukatuka i tētahi wheako mōrehu. I muri i te putanga o tetahi mea wehi, kino rānei, he mea noa te ahua pouri, wehi, rānei whakapohehe mō ngā wiki i muri mai.

Heoi, me te PTSD, kāore enei āhuatanga me ngā whakautu ka ngaro ake i a rātou anō. Engari, ka taea e rātou te kaha ake i te wā, ka pā ki te whakaaro, te whakaaro, me te whāinga i roto i tō oranga o ia rā.

Ka pā te āhuatanga ki ngā tāngata o ngā tau katoa me ngā papamuri. Ka taea e koe te whanake i te PTSD i te wa tonu i muri i te mōrehu, ka puta rānei ngā tohu i ngā marama, i ngā tau rānei i muri mai ina kore koe e tumanako ki a rātou.

He aha ngā tohu o te Raru Manawa Whai muri i te Pōkenga?

Ko ngā tohu PTSD e ngā pūtaiao e whā, ā, ka taea e koe te wheako i ētahi, i ngā katoa rānei o rātou. Ko ēnei tohu te huarahi o tō hinengaro ki te whakahaere i ngā mea i puta, ahakoa ka taea te ahua nui rawa atu.

Ngā tohu whakahoki: ka whakaaro koe kei te puta tonu te mōrehu:

• Ngā whakamaharatanga mārama, whakamataku e tino pono ana
• Ngā moemoea kino, rānei ngā raru moe e pā ana ki te kaupapa
• Ngā whakaaro, mahara rānei e puta mai ana i te wā kore e tumanakohia
• Te pouri nui ina whakamaharatia te mōrehu
• Ngā whakautu tinana penei i te werawera, te ruaki, te tere o te ngākau ina whakaohohia

Ngā tohu karo: e pā ana ki te karo i ngā mea whakamaharatanga mōrehu:

• Te karo i ngā wāhi, i ngā tāngata, i ngā mahi rānei e whakamaharatia ana e koe te kaupapa
• Te whakakahore ki te kōrero, ki te whakaaro rānei ki ngā mea i puta
• Te karo i ngā pāpāho, kiriata, kōrero rānei mō ngā kaupapa rite
• Te haere atu i tō ara ki te whakarereke i ngā mahi hei karo i ngā mea whakaoho

Ngā huringa kino i te whakaaro me te ngākau: ka pā nui ki te titiro atu ki a koe me te ao:

• Ngā whakapono kino tonu mōu (“Kua pakaru ahau”) i ētahi atu rānei (“Kāore tetahi e whakawhirinakihia”)
• Te whakahe kino tonu ki a koe i ētahi atu rānei mō te mōrehu
• Ngā āhuatanga kino tonu penei i te wehi, te riri, te whakama, te whakama
• Te ngaro o te hiahia ki ngā mahi i arohaina e koe
• Te ahua wehe, wehe rānei i te whānau me ngā hoa
• Te kore e taea te wheako i ngā āhuatanga pai penei i te koa, te aroha rānei

Ngā huringa i ngā whakautu tinana me te ngākau: ka pā ki te whakautu ki ngā āhuatanga o ia rā:

• Te ngawari ki te ohorere, ki te wehi rānei
• Te tiaki tonu mō te tūponotanga (hypervigilance)
• Te whāinga whakangaro-a-tinana penei i te inu nui, te taraiwa whakapae rānei
• Te raru ki te aro ki te mahi, ki te kura, ki ngā kōrero rānei
• Ngā raru moe tae atu ki te kore moe, te moe kore ata rānei
• Te riri, te riri, te whāinga rānei

Ka rereke enei tohu mai i te tangata ki te tangata. Ka wheakohia e ētahi tāngata ngā pūtaiao katoa, ka raru rānei ētahi ki tetahi, ki ngā wāhi e rua rānei.

He aha ngā take o te Raru Manawa Whai muri i te Pōkenga?

Ka whanake te PTSD i muri i te whakaatu ki te mate, ki te whara nui, ki te tukino ira tangata rānei. Ka taea te puta o te mōrehu tika ki a koe, ka kite rānei koe i te putanga ki tētahi atu.

Ngā kaupapa mōrehu noa e taea ai te arahi ki te PTSD:

• Te whakaatu pakanga, te mōrehu hoia rānei
• Te tukino tinana, ira tangata rānei
• Ngā aituā nui penei i ngā aituā waka, i ngā aituā wāhi mahi rānei
• Ngā āhuatanga ā-taiao penei i ngā ru, ngā wai, ngā ahi rānei
• Ngā whakaeke terorista, te tutu nui rānei
• Te mate ohorere o tetahi aroha
• Te tukino tamariki, te whakahawea rānei
• Ngā āhuatanga hauora kino, ngā mate kino rānei mō te ora

Kāore te katoa e wheako ana i te mōrehu e whanake ana i te PTSD. Ko te whakautu o tō roro e ngā take maha, tae atu ki te nui o te kaupapa, tō hītori whaiaro, me te tautoko e whiwhi ana koe i muri mai.

He maha ngā tāngata e kaha ake ana, ka ora ake i te mōrehu, ka hiahia rānei ētahi ki te awhina ngaio hei tukatuka i ngā mea i puta. Kāore tetahi whakautu he he, he ngoikore rānei.

Nōhea te kite i te taote mō te Raru Manawa Whai muri i te Pōkenga?

Me whakaaro koe ki te rapu awhina mena ka roa atu i te marama ngā whakaaro me ngā āhuatanga whakamataku mō te kaupapa mōrehu. Ka taea e te whakauru wawe te whakarereke nui ki tō tukanga ora.

Whakapa atu ki te kaiwhakarato hauora mena kei te wheako koe i:

• Ngā tohu nui, tonu rānei e whakaroa ana i te oranga o ia rā
• Te raru ki te mahi i te mahi, i te kura, i ngā hononga rānei
• Ngā whakaaro ki te whara i a koe i ētahi atu rānei
• Te whakamahi waipiro, tarukino rānei hei whakahaere i ngā tohu
• Te karo i ngā mahi nui, i ngā hononga rānei na te wehi e pā ana ki te mōrehu

Kaua e tatari kia kino ake ngā tohu i mua i te rapu awhina. He āhuatanga taea te whakaora te PTSD, ā, ko te whiwhi tautoko wawe ka taea te aukati i ngā tohu kia kaua e kaha ake, roa rānei.

Mena kei a koe ngā whakaaro whakamomori, tēnā whakapā atu tonu ki tētahi raina awhina mate, rūma urupare, i tētahi tangata whakawhirinaki rānei i roto i tō oranga. E tika ana kia whiwhi koe i te tautoko me te tiaki.

He aha ngā take morearea mō te Raru Manawa Whai muri i te Pōkenga?

Ahakoa tetahi ka taea te whanake i te PTSD i muri i te mōrehu, ka taea e ētahi take te whakanui ake i tō morearea. Ka taea e te mārama ki ēnei take te awhina ia koe ki te mohio ina hiahia koe ki te tautoko atu.

Ngā take e pā ana ki te kaupapa mōrehu anō:

• Te wheako i te mōrehu kaha, roa rānei
• Te noho tata ki te kaupapa mōrehu
• Te iti, te kore rānei o te mana i te wā o te kaupapa
• Te wheako i ngā mōrehu maha i te wā
• Te mōrehu e pā ana ki te tutu i waenga i ngā tāngata penei i te whakaeke

Ngā take morearea whaiaro:

• Te whai hītori o te tukino tamariki, te mōrehu rānei
• Ngā āhuatanga hauora hinengaro o mua penei i te pouri, te manukanuka rānei
• Te hītori whānau o ngā raruraru hauora hinengaro
• Ngā raruraru whakamahi matū
• Ētahi āhuatanga o te tangata penei i te neuroticism teitei

Ngā take taiao me te pāpori:

• Te kore o te tautoko pāpori mai i te whānau me ngā hoa
• Ngā taumata teitei o te ahotea i te oranga o ia rā
• Ngā raruraru putea, te kore mahi rānei
• Ngā kaupapa oranga ahotea atu i muri i te mōrehu
• Te whakaatu ki ngā mea whakamaharatanga mōrehu atu i roto i tō taiao

Ko te whai i ngā take morearea kāore e tikanga ka whanake koe i te PTSD. He maha ngā tāngata e whai ana i ngā take morearea maha kāore e whanake i te āhuatanga, ka mahi rānei ētahi atu e whai ana i ngā take morearea iti.

He aha ngā raruraru pea o te Raru Manawa Whai muri i te Pōkenga?

Kaore he maimoatanga, ka taea e te PTSD te pā nui ki ngā wāhi maha o tō oranga. Ka taea e ēnei raruraru te whanake haere, ka kino ake rānei i te wā mena kāore i te whakahaere.

Ngā raruraru hauora hinengaro:

• Te pouri me te pouri tonu
• Ngā raruraru manukanuka me ngā whakaeke manukanuka
• Te whakamahi matū hei whakangawari i te mamae o te ngākau
• Ngā mate kai, ngā huringa nui rānei i te hiahia
• Ngā whakaaro, ngā whāinga rānei whakamomori

Ngā raruraru hauora tinana:

• Ngā āhuatanga mamae roa
• Ngā raru moe me te ngenge tonu
• Ngā raruraru pūnaha kai me ngā raruraru puku
• Ngā mamae o te mahunga me ngā migraines
• Ngā raruraru ngākau na te ahotea roa

Ngā raruraru pāpori me te mahi:

• Ngā raruraru hononga me te wehe pāpori
• Te raru ki te pupuri i te mahi, i te mahi mātauranga rānei
• Ngā raruraru putea na te raru mahi
• Ngā take ture e pā ana ki ngā whāinga whakangaro-a-tinana
• Te ngaro o ngā hononga nui me ngā hononga pāpori

Ko te rongo pai ko ngā maimoatanga whai hua ka taea te awhina i te aukati, i te whakaiti rānei i ēnei raruraru. Me te tiaki tika, ka haere tonu te nuinga o ngā tāngata e whai ana i te PTSD ki te ora pai, hauora.

Me pēhea te whakatau i te Raru Manawa Whai muri i te Pōkenga?

Ka taea e tetahi tohunga hauora hinengaro te whakatau i te PTSD mā te aromatawai whānui. Kāore he whakamātautau toto, i te karapa roro rānei mō te PTSD, no reira ko te whakatau e ngā kōrero mō ō tohu me ō wheako.

Ka ui tō kaiwhakarato hauora mō te kaupapa mōrehu me te āhua o te pā ki tō oranga. Ka hiahia rātou ki te mohio mō ngā tohu kei te wheako koe, me te roa o te wā kei a koe.

Mō te whakatau PTSD, me whai koe i:

• Te wheako, te kite rānei i te kaupapa mōrehu
• Ngā tohu mai i ia pūtaiao tohu e whā
• Ngā tohu e roa atu ana i te marama kotahi
• Te pouri nui, te whakaroa rānei i te mahi o ia rā

Ka tirotiro pea hoki tō taote mō ētahi atu āhuatanga e puta tahi ana me te PTSD, penei i te pouri, i ngā raruraru manukanuka rānei. I ētahi wā ka taea e ngā raruraru hauora tinana te whakauru ki ngā tohu.

Kia pono rawa koe i te wā o tō aromatawai. Kei reira tō kaiwhakarato hauora hei awhina, kāore hei whakahe, ā, ko ngā korero tika ka arahi ki te whakarite maimoatanga pai ake.

He aha te maimoatanga mō te Raru Manawa Whai muri i te Pōkenga?

He tino taea te whakaora te PTSD me te huarahi tika. Ka kite te nuinga o ngā tāngata i te whakapainga nui me te maimoatanga tika, ahakoa ka roa te ora me te manawanui ki a koe.

Te rongoā hinengaro (te rongoā kōrero): he maha te maimoatanga tuatahi:

• Ka awhina te Rongoā Tukatuka Whakaaro ia koe ki te mārama me te whakarereke i ngā whakaaro e pā ana ki te mōrehu
• Ka awhina te Rongoā Whakaatu Roa ia koe ki te whakakite i ngā mahara mōrehu haumaru
• Ka whakamahi te Whakawhiti Whakamaarama me te Whakakore (EMDR) i ngā nekehanga kanohi arahi i te wā o te tukatuka mōrehu
• Ka whakahaere te Rongoā Whāinga Aronganui i ngā tauira whakaaro kino me ngā whāinga

Ngā rongoā: ka taea te awhina i te whakahaere i ngā tohu:

• Ka taea e ngā rongoā pouri penei i te sertraline, i te fluoxetine rānei te whakaiti i ngā tohu
• Ngā rongoā anti-manukanuka mō te whakaora poto o te manukanuka nui
• Ngā rongoā moe mena he raruraru ngā moemoea kino, te kore moe rānei
• Prazosin motuhake mō ngā moemoea kino e pā ana ki te mōrehu

Ngā huarahi maimoatanga hou: e whakaatu ana i ngā hua whakatenatena:

• Ka whakakotahi te Rongoā Whakatau Tere i ngā tikanga rongoā maha
• Te whakangungu neurofeedback hei awhina i te whakahaere i te mahi o te roro
• Te rongoā whakaatu tūāpapa mariko i roto i ngā taiao whakahaere
• Te rongoā rōpū me ētahi atu kaiora mōrehu

Ko te maimoatanga e whakaritea ana ki ō tohu me ō hiahia motuhake. He maha ngā tāngata e whai hua ana i te whakakotahi i te rongoā me te rongoā, ina koa i te wā o te maimoatanga tuatahi.

Me pēhea te whakahaere i te Raru Manawa Whai muri i te Pōkenga i te kāinga?

Ahakoa he mea nui te maimoatanga ngaio, he maha ngā mea ka taea e koe te mahi i te kāinga hei tautoko i tō ora. Ko ēnei rautaki tiaki-a-tinana e mahi pai ana me te rongoā me te rongoā.

Ngā rautaki whakahaere o ia rā:

• Whakamahia ngā mahi manawa hohonu ina nui rawa atu koe
• Whakamahia ngā tikanga whakaū penei i te whakahua i ngā mea e rima e kitea ana e koe, e whā e pa ana koe, e toru e rongo ana koe
• Pupuri i te mahinga moe noa, hanga hoki i te mahinga moe ata noho
• Whakamāmā i te caffeine me te waipiro, ka taea te whakaiti i te manukanuka me ngā raruraru moe
• Whakapakaritia te tinana, ahakoa te haere noa ka taea te awhina i te whakaiti i te ahotea

Te hanga i tō pūnaha tautoko:

• Noho hono atu ki te whānau tautoko me ngā hoa
• Whakaarohia te whakauru ki tētahi rōpū tautoko PTSD
• Kia manawanui ki ngā aroha kaore pea e mārama ki tō wheako
• Whakapā atu ō hiahia mārama ki te hunga e hiahia ana ki te awhina
• Whakaritea ngā rohe ki ngā tāngata, āhuatanga rānei e nui rawa atu ana

Ngā whiringa noho hauora:

• Kai kai kai hauora kia tautoko ai i tō hauora whānui
• Whakauru ki ngā mahi i arohaina e koe, ahakoa kāore e rite te ahua i te tīmatanga
• Whakamahia ngā tikanga whakangawari penei i te whakaaroaro, te yoga rānei
• Whakapau wā i te taiao ina taea
• Pupuri i te puka tuhituhi hei whai i ō ngākau me ō putanga

Kia mahara kāore te ora e tika ana. Ka whai koe i ngā rā pai me ngā rā uaua, ā, he mea noa tēnā i te wā o te ora.

Me pēhea te whakarite mō tō hui taote?

Ko te whakarite mō tō hui ka taea te awhina ia koe ki te whiwhi i te nuinga o tō wā me tō kaiwhakarato hauora. He mea noa te ahua ohorere mō te kōrero mō ngā wheako mōrehu.

I mua i tō hui:

• Tuhituhia ō tohu me te wā i tīmata ai rātou
• Rārangihia ngā rongoā, ngā tāpiringa rānei kei te tango koe
• Tātaihia tetahi hītori whānau o ngā āhuatanga hauora hinengaro
• Whakaritea tētahi whakaahuatanga poto o te kaupapa mōrehu (tuku noa ngā mea e pai ana)
• Tuhituhia ngā pūrongo e hiahia ana koe ki te ui

I te wā o tō hui:

• Kia pono mō ō tohu me te āhua o te pā ki tō oranga o ia rā
• Kaua e whakaiti i ō wheako, i ō ngākau rānei
• Ui mō ngā whiringa maimoatanga rerekē e wātea ana
• Kōrerohia ngā awangawanga mō ngā rongoā, te rongoā rānei
• Ui mō ngā mea e tumanakohia ana i te wā o te maimoatanga

Whakaarohia te kawe mai i tētahi hoa whakawhirinaki, mema whānau rānei mō te tautoko mena ka awhina tēnā ia koe ki te ahua mārama ake. Ka taea hoki e rātou te awhina ia koe ki te mahara ki ngā korero nui i te wā o te hui.

He aha te mea nui mō te Raru Manawa Whai muri i te Pōkenga?

Ko te PTSD he whakautu noa ki ngā āhuatanga kore noa. Kei te mahi tō roro i ngā mea e whakaaro ana kia tiaki koe, ahakoa kāore enei whakautu e whai hua.

Ko te mea nui rawa atu hei mahara ko te PTSD e taea te whakaora. Me te tiaki tika me te tautoko, ka kite te nuinga o ngā tāngata i te whakapainga nui ki ō rātou tohu me te kounga o te ora.

Ka roa te ora, kāore hoki i te ara tika tonu. Kia manawanui, kia atawhai ki a koe ano i a koe e ora ana. Kua ora koe i te wāhanga kino rawa atu, ā, me te awhina, ka taea e koe te ako ki te ora anō.

Ko te rapu awhina he tohu o te kaha, ehara i te ngoikore. E tika ana kia pai tō ahua, kia ata noho, kia hono atu ki ngā tāngata me ngā mahi e nui ana ki a koe.

Ngā pūrongo e ui pinepinetia ana mō te Raru Manawa Whai muri i te Pōkenga

Ka taea te whanake PTSD i ngā tau i muri i te kaupapa mōrehu?

Ae, ka taea te whanake PTSD i ngā marama, i ngā tau rānei i muri i te putanga o te mōrehu. Ka puta pea tēnei putanga whakaroa ina tūtaki koe ki ngā mea whakamaharatanga mōrehu, wheako atu ahotea rānei, i te wā e huri ana ō āhuatanga oranga i ngā huarahi e kore ai koe e ahua ora, tautoko rānei.

He rite te PTSD ki te whakautu ahotea noa ki te mōrehu?

Kāo, he rerekē te PTSD i ngā whakautu ahotea noa. Ahakoa te katoa e ahua pouri ana i muri i te mōrehu, ko ngā tohu PTSD he nui ake, he roa atu i te marama kotahi, ā, ka whakaroa nui i te oranga o ia rā. Ko ngā whakautu ahotea noa e pai ake ana i te wā kaore he maimoatanga ngaio.

Ka taea e ngā tamariki te whanake PTSD?

Ae, ka taea e ngā tamariki te whanake PTSD, ahakoa ka rerekē pea ō rātou tohu i ngā pakeke. Ka whakaatu pea ngā tamariki i te hoki whakamuri i te whāinga, he moemoea kino, he whakaatu anō i te mōrehu mā te takaro, he piri atu rānei. He mea nui te whakauru wawe motuhake mō ngā tamariki.

Ka pai anō te ahua o au i muri i te whanake PTSD?

He maha ngā tāngata e whai ana i te PTSD e ora ana, ka haere tonu ki te ora pai. Ahakoa ka mahara tonu koe ki ngā mea i puta, ka taea e te maimoatanga te awhina ia koe ki te tukatuka i te mōrehu kia kaua e whakahaere i tō oranga o ia rā. Ka rerekē pea tō "āhua hou", engari ka taea tonu te whai kiko me te koa.

Ka taea te whakaora katoa te PTSD?

Ahakoa kāore he "whakaora" e mukua ana ngā mahara mōrehu, he tino taea te whakaora te PTSD. He maha ngā tāngata e whiwhi ana i te whakakorenga katoa o ngā tohu, arā, kāore rātou e tutuki i ngā tikanga mō te whakatau PTSD. Ahakoa kei te noho tonu ētahi tohu, ka taea te whakahaere nui ake me te maimoatanga tika.