He aha te rongoā hinengaro whanonga? Te Whāinga, te Hātepe me ngā Pāinga

Ko te Rongoā Hinengaro Whanonga (CBT) he momo rongoā kōrero e hāngai ana ki ngā taunakitanga, ā, he mea hei āwhina i a koe ki te tautohu me te huri i ngā tauira whakaaro me ngā whanonga kāore i te pai. Whakaarohia he ako i ngā pūkenga hinengaro hou hei whakahaere i ngā wero o te ao i runga i te whai hua. E arotahi ana te CBT ki te hononga i waenga i ō whakaaro, ō kare-ā-roto, me ō mahi, e āwhina ana i a koe ki te whakawhanake i ngā huarahi hauora ake o te whakaaro me te urupare ki ngā āhuatanga uaua.

He aha te Rongoā Hinengaro Whanonga?

He momo hinengaroāwhina hanganga te CBT e ako ana i a koe ki te tautohu i ngā tauira whakaaro kino me te whakakapi i aua mea ki ngā whakaaro taurite, tūturu ake. Kāore i rite ki ētahi atu rongoā e arotahi ana ki ngā wheako o mua, e arotahi ana te CBT ki ngā raruraru o nāianei me ngā otinga whai hua ka taea e koe te whakamahi i tēnei wā tonu.

E hangai ana te rongoā ki te whakaaro e hono ana ō tātou whakaaro, kare-ā-roto, me ō whanonga. Ki te huri koe i tētahi wāhanga o tēnei tapatoru, ka pā ki ērā atu. Hei tauira, ki te ako koe ki te whakaaro pai ake mō tētahi āhuatanga, tērā pea ka iti ake tō āwangawanga, ā, ka mahi koe i runga i te māia.

Ko te tikanga he rongoā wā-poto te CBT, e 12 ki te 20 ngā hui. Ka mahi tō tākuta ki a koe ki te whakatakoto i ngā whāinga motuhake me te ako i a koe i ngā pūkenga whai hua ka taea e koe te whakangungu i waenga i ngā hui.

He aha te take e mahia ai te Rongoā Hinengaro Whanonga?

E taunakitia ana te CBT mō te whānuitanga o ngā āhuatanga hauora hinengaro me ngā wero o te ao. He tino whai hua tēnei nā te mea ka hoatu ki a koe ngā taputapu whai hua ka taea e koe te whakamahi i muri i te mutunga o te rongoā.

He maha ngā wā ka tūtohu ngā tohunga hauora hinengaro i te CBT mō ēnei āhuatanga noa:

• Te pōuri me te pōuri tonu
• Ngā mate āwangawanga, tae atu ki te āwangawanga whānui me ngā whakaeke ohorere
• Te mate ahotea i muri i te wharanga (PTSD)
• Te mate whakahāwea-whakamāui (OCD)
• Ngā mate kai
• Ngā raruraru moe me te kore moe
• Ngā take whakamahi matū
• Te whakahaere mamae roa

Ka taea hoki e te CBT te āwhina i ngā wero o ia rā pēnei i ngā raruraru whanaungatanga, te ahotea mahi, te pouri, ngā huringa nui rānei o te oranga. He maha ngā tāngata e kite ana he āwhina mō te hanga i te māia me te whakapai ake i te kounga o te oranga.

Ko ētahi take kāore i te tino noa engari he mea nui tonu e whiriwhiri ai te tāngata i te CBT ko te whakahaere i ngā tohumate o te mate bipolar, te aro ki te mate whakakorekore tinana, te aro rānei ki te whakatikatika i te mate roa. Ko te huarahi ngawari o te rongoā ka taea te whakatika ki ngā āhuatanga maha.

He aha te tikanga mō te Rongoā Whanonga Hinengaro?

Ko ngā hui CBT te nuinga o te wā ka 45 ki te 60 meneti te roa, ā, ka whai i tētahi hōputu hanganga engari he ngawari. Ko tō hui tuatahi ka arotahi ki te mōhio ki a koe me te māramatanga ki ō āwangawanga motuhake.

I te wā o tō whakaritenga tuatahi, ka pātai tō tākuta mō ō tohumate, te hītori rongoā, me te aha e hiahia ana koe ki te whakatutuki mā te rongoā. Ka whakamārama rātou i te mahi o te CBT me te āwhina i a koe ki te whakatakoto whāinga tūturu mō tō rongoā.

Anei te mea ka taea e koe te tūmanako i roto i tētahi hui CBT:

1. Te taki-roto mō tō wiki me ngā mahi kāinga
2. Te kōrero mō ngā whakaaro me ngā kare-ā-roto o nāianei
3. Te ako i ngā rautaki me ngā tikanga hou
4. Ngā mahi whakangungu ki te wero i ngā whakaaro kino
5. Te whakamahere i ngā mahi kāinga, i ngā mahi rānei mō te wiki e haere ake nei

Ka whakamahi pea tō tākuta i ngā tikanga rerekē pēnei i ngā rekoata whakaaro, ngā whakamātau whanonga, i ngā mahi tākaro rānei. Mā ēnei taputapu e āwhina i a koe ki te whakangungu i ngā pūkenga hou i roto i tētahi taiao haumaru i mua i te whakamahi i a rātou i te ao tūturu.

I waenga i ngā wā, he mahi kāinga ō te nuinga. Ko ēnei pea ko te pupuri i te rārangi ngākau, te whakangungu i ngā tikanga whakangā, te anga whakamua rānei ki ngā āhuatanga e mataku ana i roto i ngā taahiraa iti.

Me pēhea te whakarite mō tō Rongoā Whanonga Hinengaro?

Ko te whakarite mō te CBT ka āwhina i a koe ki te whai hua nui mai i ō wā. Ko te rongo pai ko te whakarite he māmā, kāore hoki e hiahia ana ki ngā taputapu motuhake, ki ngā tikanga roa rānei.

I mua i tō wā tuatahi, whakaarohia ngā raruraru motuhake e hiahia ana koe ki te whakatika. Tuhia ō āwangawanga matua, ō tohumate, me ō whāinga kia kore ai koe e wareware i tētahi mea nui i te wā o tō hui.

Whakaarohia te pupuri i tētahi rārangi poto mō ētahi rā i mua i te tīmatanga o te rongoā. Tuhia ō ngākau, ō whakaaro, me ngā āhuatanga e whakaoho ana i ngā kare-ā-roto uaua. Mā ēnei pārongo e āwhina tō tākuta ki te mārama pai ake ki ō tauira.

Me mōhio kei te rite koe ki te whai wāhi kaha ki tō rongoā. E hiahia ana te CBT kia whakangungu koe i ngā pūkenga hou me te whakaoti i ngā mahi i waenga i ngā wā. Mā te whai i te waiaro pai mō te mahi kāinga e āwhina i a koe kia tere ake te anga whakamua.

Whakaritea tō wāhanga kia taea ai e koe te haere ki ngā wā i ngā wā katoa. He mea nui te rite mō te hanga i ngā tikanga hou me te kite i ngā huringa pumau i tō hauora hinengaro.

Me pēhea te mahi a te Rongoā Whanonga Hinengaro?

E mahi ana te CBT mā te āwhina i a koe kia mōhio ki ngā whakaaro kino aunoa me te ako i a koe me pēhea te tātari i a rātou i runga i te whāinga. He maha ngā whakaaro e puta ana i a mātou i te tere rawa, kāore mātou e kite i a rātou, engari kei te pā tonu rātou ki te āhua o mātou e ngākau ana me te whanonga.

Ka ako tō tākuta i a koe ki te hopu i ēnei whakaaro me te pātai i a koe anō i ngā pātai pēnei i: "He tūturu tēnei whakaaro?" "He aha ngā tohu kei a au mō te whakaaro nei me te whakaaro ki te whakaaro nei?" "Me pēhea e tohutohu ai au i tētahi hoa i tēnei āhuatanga?"

Ka arotahi hoki te rongoā ki te huri i ngā whanonga e mau ana koe. Mēnā kei te karo koe i ngā tūāhuatanga pāpori nā te āwangawanga, hei tauira, ka āwhina pea tō tākuta ki a koe ki te whakanui haere i ō mahi pāpori i roto i ngā taahiraa whakahaere.

E ako ana te CBT i a koe i ngā pūkenga motuhake ka taea e koe te whakamahi puta noa i tō oranga. Kei roto i ēnei ko ngā tikanga whakangā, ngā rautaki whakaoti rapanga, me ngā huarahi ki te wero i ngā tauira whakaaro kāore i te whai hua. Mā te whakangungu, ka noho aunoa ēnei pūkenga hei whakautu ki te ahotea me ngā wero.

He aha ngā painga o te Rongoā Whanonga Hinengaro?

He maha ngā painga o te CBT ka taea te whakapai ake i tō hauora hinengaro me te kounga o te oranga. E whakaatu ana te rangahau he rite te whai hua o te CBT ki te rongoā mō te maha o ngā āhuatanga, ā, he roa ake te roa o ngā painga i muri i te mutunga o te rongoā.

Ko ngā painga nui o te CBT ko:

• Te whakaiti i ngā tohu o te pouri me te āwangawanga
• Ngā pūkenga whakahaere pai ake mō te whakahaere i te ahotea
• Ngā whanaungatanga me te whakawhitiwhiti kōrero pai ake
• Te whakanui ake i te māia-whaiaro me te mōhiotanga-whaiaro
• Te kounga moe pai ake me ngā taumata pūngao
• Ngā kaha whakaoti rapanga whai hua ake

He maha ngā tāngata e kite ana i ngā whakapainga i roto i ngā huihuinga tuatahi, ahakoa ka roa te huringa i te maha o ngā wiki o te whakangungu tonu. Ko ngā pūkenga e ako ana koe i roto i te CBT ka noho hei wāhanga o tō kete taputapu mō te whakahaere i ngā wero a muri ake nei.

Ka āwhina hoki te CBT ki te ārai i te hokinga mai o ngā tohu. Nā te mea e ako ana koe i ngā tikanga motuhake mō te whakahaere i ngā whakaaro me ngā tūāhuatanga uaua, ka pai ake tō taputapu ki te whakahaere i ngā mea e pōuri ana a muri ake nei me te kore e hiahia ki te rongoā tonu.

He aha ngā āhuatanga tūpono mō te hiahia ki te Rongoā Whanonga Hinengaro?

Ko ētahi āhuatanga o te oranga me ngā āhuatanga whaiaro ka taea te whakanui ake i tō tūponotanga ki te whai hua mai i te CBT. Mā te māramatanga ki ēnei āhuatanga tūpono ka āwhina i a koe ki te mōhio ki te wā ka tika pea te rapu āwhina ngaio.

Ko ngā āhuatanga tūpono noa ka whai hua pea te CBT ko:

• Te pēhanga roa mai i te mahi, ngā whanaungatanga, ngā raruraru pūtea rānei
• He hītori o te whānau mō ngā āhuatanga hauora hinengaro
• Ngā whara o mua, ngā wheako rānei i te tamarikitanga
• Ngā huringa nui o te oranga pēnei i te whakarere, te ngaronga mahi, te nuku rānei
• Ngā āhuatanga rongoā roa e pā ana ki tō āhua
• Te noho wehe i te hapori, te kore rānei o ngā pūnaha tautoko
• Ngā tikanga tino tika, te tino whakahē rānei i a koe anō

Ko te whai i ēnei āhuatanga tūpono, ehara i te mea ka tino hiahia koe ki te rongoā, engari ka waiho koe i te tūponotanga ki te whakawhanake i ngā wero hauora hinengaro. He tino whai hua te CBT mō te hanga i te manawaroa ki ēnei pēhanga.

Ko ngā āhuatanga tūpono kāore i te nuinga, engari he mea nui, ko te whai hītori o te whakamahi i ngā matū, te wheako i te whakawetiweti i te wāhi mahi, te raru rānei i ngā āhuatanga mamae roa. Ka taea e ēnei āhuatanga te waihanga i ngā wero hauora hinengaro ahurei e pai ana te CBT ki te whakatika.

He aha ngā raruraru ka puta mēnā kāore e whakatikahia ngā āwangawanga hauora hinengaro?

Mēnā kāore e rongoāhia ngā take hauora hinengaro, ka pā kaha ki tō oranga o ia rā me ō whanaungatanga. Ko te rongo pai, ko te mōhio ki ēnei raruraru ka whakahihiri i a koe ki te rapu āwhina mēnā e hiahia ana koe.

Ka taea e ngā āhuatanga hauora hinengaro kāore i te rongoā te arahi ki ētahi raruraru nui:

• Te pōraru, te āwangawanga rānei e kino haere ana
• Te uaua ki te pupuri i ngā whanaungatanga me ngā hononga pāpori
• Ngā raruraru i te mahi, i te kura rānei, tae atu ki te heke o te mahi
• Ngā take hauora tinana pēnei i te mamae o te upoko, ngā raruraru kōhauhau, ngā raruraru moe rānei
• Te piki ake o te tūponotanga ki te whakamahi i ngā matū hei tikanga whakahaere
• Ngā raruraru pūtea nā te kore mahi, ngā whakatau rānei i te wā

Ka pā ano hoki ngā wero hauora hinengaro ki tō pūnaha ārai mate, ka nui ake te tūponotanga ki te mate tinana. Ka taea e te pēhanga roa me te āwangawanga te arahi ki te pēhanga toto tiketike, ngā raruraru ngākau, me ētahi atu āhuatanga hauora nui.

I ngā wā onge, ka taea e ngā āhuatanga hauora hinengaro kāore i rongoatia te arahi ki ngā whakaaro mō te whara-whaiaro, te whakamomori rānei. Ki te pā ana koe ki ēnei whakaaro, he mea nui kia rapu awhina ngaio tonu, kia whakapā atu rānei ki tētahi rārangi awhina raruraru.

Āhea ahau e kite ai i te tākuta mō te Whakaora Whanonga Hinengaro?

Me whakaaro koe ki te CBT i te wā e pā ana ō whakaaro, ō kare-ā-roto, ō whanonga rānei ki tō oranga o ia rā, ki ō whanaungatanga rānei. Kāore he take ki te tatari kia kaha rawa ngā mea i mua i te rapu awhina.

Whakaarohia te toro atu ki tētahi tohunga hauora hinengaro ki te pā ana koe ki:

• Te pōuri tonu, te kore tūmanako rānei e roa ana i te rua wiki
• Te āwangawanga e aukati ana i ō mahi, e pā ana rānei ki ngā tohumate tinana
• Te uaua ki te moe, ki te arotahi rānei ki ngā mahi o ia rā
• Ngā raruraru whanaungatanga e tūaruatia ana ahakoa ō kaha
• Ngā whakaaro mō te whara i a koe anō, i ētahi atu rānei
• Te piki haere o te whakamahi waipiro, rongoā rānei hei whakahaere i te pūngao

Kāore koe e hiahia kia whai āhuatanga hauora hinengaro kua tāutuhia kia whai hua ai i te CBT. He maha ngā tāngata e kite ana he whai hua te whakaora mō te whakahaere i te pūngao o ia rā, te whakapai ake i ngā pūkenga whakawhitiwhiti kōrero, te whakatere rānei i ngā huringa nui o te oranga.

Ki te kāore koe i te mōhio mō te tika o te CBT mōu, whakaarohia te kōrero ki tō tākuta tiaki tuatahi i te tuatahi. Ka taea e rātou te āwhina i a koe ki te whakatau mēnā he whai hua te whakaora, me te whakarato i ngā tohutohu ki ngā tohunga hauora hinengaro whai tohu.

Ngā pātai e pātai pinepine ana mō te Whakaora Whanonga Hinengaro

Q.1 He whai hua te Whakaora Whanonga Hinengaro mō te āwangawanga?

Āe, he tino whai hua te CBT mō te rongoā i ngā momo raruraru āwangawanga. E whakaatu ana te rangahau i ngā wā katoa ka taea e te CBT te whakaiti i ngā tohumate āwangawanga, me te āwhina i ngā tāngata ki te whakawhanake i ngā pūkenga whakahaere e roa ana.

E arotahi ana te CBT mō te āwangawanga ki te tautuhi me te wero i ngā whakaaro āwangawanga, te tūpono haere ki ngā tūāhuatanga e mataku ana, me te ako i ngā tikanga whakangāwari. He tokomaha ngā tāngata e kite ana i te whakapai ake i ō rātou taumata āwangawanga i roto i ngā hui e 8 ki te 12.

Q.2 He pai ake te mahi a te CBT i te rongoā?

Ka taea e te CBT te whai hua rite ki te rongoā mō te maha o ngā āhuatanga hauora hinengaro, ā, he roa ake te roa o ngā painga i muri i te mutunga o te maimoatanga. Ko te huarahi pai rawa atu e whakawhirinaki ana ki tō āhuatanga me ō hiahia.

Ko ētahi tāngata e whai hua ana mai i te CBT anake, i te wā e kitea ana e ētahi atu he huinga o te rongoā me te rongoā te mea tino whai hua. Ka taea e tō kaiwhakarato hauora te āwhina i a koe ki te whakatau i te mahere maimoatanga pai rawa atu mō ō hiahia.

Q.3 Kia pehea te roa o te CBT e mahi ana?

Ka tīmata te nuinga o ngā tāngata ki te kite i ētahi whakapainga i roto i ngā hui tuatahi o te CBT, engari ka roa te huringa i te 12 ki te 20 hui. E whakawhirinaki ana te wā tika ki ō āwangawanga me te pēhea te rite o te mahi i ngā tikanga.

Ko ētahi tāngata me ngā tohumate ngawari ka kite pea i te whakapainga nui i roto i ngā hui torutoru noa iho, i te wā e hiahia ana ētahi atu me ngā take uaua ake ki te maimoatanga wā-roa. Ka mahi tō kaiwhakaora tahi me koe ki te whakatakoto i ngā tūmanako tūturu.

Q.4 Ka taea e au te mahi CBT i runga ipurangi, me mahi rānei i te tangata?

Ka taea e te CBT te whai hua i runga ipurangi me te tangata. He tokomaha ngā tāngata e kite ana i te rongoā ipurangi he watea, he whai hua rite ki ngā hui kanohi-ki-kanohi, ina koa mō ngā āhuatanga pēnei i te āwangawanga me te pōuri.

E tuku ana te CBT ipurangi i te ngāwari i roto i te whakarite, me te whakakore i te wā haere, e ngāwari ana te pupuri i te haere tonu. Heoi, e pai ana ētahi tāngata ki te hononga whaiaro o ngā hui-a-tangata.

Q.5 Me pēhea mehemea kāore te CBT e mahi mō au?

Mena kāore te CBT e āwhina ana i muri i ētahi hui, kaua e ngaro te tumanako ki te rongoā. Ka taea e tō kaiwhakaora te whakatika i tā rātou huarahi, ā, ka whai hua pea koe mai i tētahi momo rongoā rerekē, i ētahi atu kōwhiringa maimoatanga rānei.

I ētahi wā ka roa ake te CBT ki te mahi mō ētahi āhuatanga, ā, tērā pea me whakatika e koe ngā take o raro i te tuatahi. Ka taea e tō kaiwhakarato hauora hinengaro te āwhina i a koe ki te tūhura i ētahi atu rongoā e hāngai ana ki te taunakitanga, tērā pea e tika ana mō tō āhuatanga.