Te oranga hinengaro

Te matapōuri

He hte urupare atu ki ētahi panonitanga i tō ao, tae atu ki ngā whakamātautau, ki ngā piringa tāngata, ki te whānau, ki te pūtea, ki ētahi atu mea anō hoki. Kei ōna wā ka rangirua ngā kare ā-roto, ka kino, ka matakawa rānei. Ki ētahi, ka pāngia ko te ora hinengaro, ā, ka rangona ko ngā auhi o te hinengaro, pēnei i te kōtonga, i te anipā, i te pōkaikaha hoki.

He āhuatanga katoa ēnei e kore nei e taea te karo, ahakoa kei ōna wā kāore nei e pai te rongo i ēnei hanga. Ā tōna wā ka mauru, ā, arā ētahi rautaki hei āwhina ki te huti mai i a koe.

Te whakamatua i ō kare ā-roto

Arā ētahi rauemi, ētahi rautaki hei whakatau, hei whakamahuru, hei whakamatua hoki i te pōkaikaha, i te anipā me te kōtonga. I ētahi wā, kāore nei e āta taea te whakarere i ēnei kare ā-roto, ā, ehara hoki i te mea ka wawe te rongoāhia, engari ka taea tonutia te whakamauru.

Kauparehia atu te uapare i a koe anō, te nonoi, te whakawā rānei i tētahi e pāngia ana e te pōkaikaha ā-hinengaro. Hei kupu āwhina:

• kia mārama ki ngā āhuatanga ka taea, kāore rānei e taea e koe te whakamatua: mehemea he aromatawai uaua tērā, me ako kia pai ake tō whakamahere i te wā. Mehemea he tangata i tō whānau kua māuiui, he kiritaki manawa wera rānei i tō mahi, kia mōhio mai, ehara i a koe te hē.
• kia mōhio koe ki ngā āhuatanga e tū ai te pōkaikaha, te anipā rānei i roto i a koe, kia takatū ai koe ki aua āhuatanga i muri ake.
• kia whakarite wā e tautiaki ai koe i a koe anō: tērā pea, he hīkoi i ia rā, he whakaweto i tō waea mō ētahi haora, he tāpui wā ki te whakatā mā te whakarongo ki ētahi pūoro, ko te toro whānau, kia rawaka rānei te moe.
• ko te whai wāhi atu ki ētahi kaupapa ā-hapori, hei āwhina i a koe ki te whakakaha i ō hononga ki ētahi atu, hei whakapakari i tō māia, hei whakaū rānei i tō noho huānga ki tētahi rōpū, pēnei i te Duke of Edinburgh Award.

Whakamātauria ētahi rautaki rerekē e mauri tau ai koe, pēnei i te whakaaio wairua, i ngā tūkawe taumārire hoki. Tērā ka tūtohua e ētahi kua mōhio ki ērā kare ā-roto, engari, ki te whakaaro koe kāore ētahi rautaki i te tika mōu, me mōhio ehara i a koe tēnei hē.

Anei ētahi rauemi:

• Five ways to wellbeing: ko tā te Mental Health Foundation kupu āwhina hei whakapakari i tō hauora
• Small Steps: he paetukutuku me ētahi utauta matihiko mororiki mō ētahi tūkawe tautiaki whaiaro me ētahi huarahi ki te ako mō tō ora hinengaro
• Dear Em: he wāhi haumaru, he rauemi hauora hinengaro mā ngā wāhine rangatahi i Aotearoa
• Health Navigator: he aratohu mō te haratau i te taumārire
• Anxiety NZ: he rauemi whānui mō te āwhina whaiaro me ētahi pārongo mō te anipā
• Depression NZ: he pārongo, he rauemi, tae atu ki ētahi aromatawai whaiaro, āwhina whaiaro hoki mō te kōtonga me te anipā.
• All Right?: he rauemi whānui mō te hauora hinengaro me te hauora
• Te Kaha: e aro pū ana ki te āwhina i te rangatahi ki te manaaki i tōna whare tapawhā

Te toro āwhina

Ka mauru ētahi i te whakarongo pīkari a tētahi ki a rātou. Ka uaua i te tuatahi, engari, kia whakaaro ake ki te toro i tētahi hoa, i tētahi kiri whanaunga rānei e whakapono atu nei koe. Kī atu ki a ia, kei te hia āwhina whakawā-kore koe ki te whakatau i tētahi raruraru, kia noho mai rānei ia hei pari kārangaranga mō ō whakaaro. I ētahi wā, ka tohua koe e tō tākuta kia haere ki tētahi atu māna koe hei āwhina.

Ki te pai ake ki a koe te toro i tētahi ringa ngaio, whakamātauria ēnei ratonga utukore:

• Need to talk?: Waea atu, pātuhi atu rānei ki 1737
• The Lowdown: Waea atu ki 0800 111 757, pātuhi atu rānei ki 5626
• tō tākuta, māna pea koe e tono ki ētahi ratonga tohuora utukore
• tētahi ratonga hauora hinengaro i tō kura wānanga (mehemea e whai tohu mātauranga ana koe)

Te tono āwhina kōhukihuki

Me he kōhukihuki tō hia āwhina, tautoko rānei, me toro atu koe ki te ringa ngaio. Me pērā hoki mō tētahi e mōhio nei koe, e pērā ana hoki ōna whakaaro.

Kia mahara iho, mā te kōrero ki tētahi kua āta whakangungua ki te āwhina, e rauora ai te tangata, nō reira kia wawe te toro ringa āwhina. Anei ētahi ratonga utukore, e wātea ana i ngā wā katoa:

• Te āwhina whawhati tata: Waea atu ki 111
• Te waea āwhina kōtonga: Waea atu ki 0800 111 757
• Lifeline: Waea atu ki 0800 543 354
• Youthline: Waea atu ki 0800 37 66 44, pātuhi rānei ki 234
• Kei te hia kōrero? Waea atu ki 1737

Te mate mauri rere

Ka hanga wehi pea te tangata i te pānga tuatahitanga o te mate mauri rere ki a ia, he hou katoa ngā tohu e rongo rā ia. Tērā ka pupū ake nā tētahi tūāhuatanga tauwhāiti, nā te pikinga haere rānei o te pōkaikaha, engari, ka pāngia hoki te tokomaha me te kore tonu i mārama ki tōna takenga mai. I te nuinga i te wā, koia nei ngā tohumate, ko:

• te horo o te pātukituki o te manawa
• te heke o te werawera
• te haukōeoeo
• te uaua o te whai hā, me te mea nei rānei e nātia ana te korokoro
• te kūnāwiri
• te maruwehi
• te tāwara kakawa, maitai rānei i tō waha.

Ka pā ohorere ēnei tohumate ki a koe, ā, kei tōna tekau mēneti te roa o tōna pā mai, ā, nāwai ka mauru haere.

I ētahi wā, ka pā te mamae, te wehi rānei i te mate mauri rere, engari e kore koe e whara, kāore he hua tautini, kāore hoki koe e mate. Koinei noa tā tō tinana urupare ki ngā āhuatanga e pā ana ki a koe.

Mō ētahi pārongo anō mō te mate mauri rere me ētahi āwhina, torona iho te Health Navigator, te paetukutuku Mental Health Foundation rānei.

Te waipiro me ngā pūroi

Mā te whakamahi haepapa i te waipiro e tauāraihia atu ai ngā wheako me ngā hua kino. Ka whakawaia pea koe e ō hoa i ētahi wā, nō reira, me whai kia tatū ō whiringa i runga i te mōhio. Kaua hoki e wareware ki te manaaki i ō hoa! He kōrero anō mō te haumaru waipiro e wātea ana i Alcohol.org.nz.

I mua i tō kai i tētahi momo pūroi, kia mārama koe ki ōna pānga ki a koe me te hunga e karapoti ana i a koe. I te nuinga o te wā, he tīpae whakamātau pūroi utukore e wātea ana i ngā taiopenga whakangahau. He kōrero anō e wātea ana i Know your Stuff me New Zealand Drug Foundation.

Ki te tūpono kite koe i ētahi tohu kai inati, whanonga hāruki, ka rongo rānei koe i te mōrearea, tēnā, waea atu ki 111, ki  Healthline rānei. E kore koe e hāmenetia ki te whakapā atu koe ki tētahi o ēnei ratonga, waihoki, tērā ka rauora kē te tangata i a koe.