Hauora Hinengaro me te oranga

Ki hea ahau tiki āwhina ai mēnā ka tino hē haere kē atu?

I ētahi wā ka tino uaua ngā āhuatanga ki tērā i tino tūmanakohia e koe. I aua wā ka hiahia āwhina atu anō pea koe. Kei reira anō ētahi atu wāhi e taea ana koe te tautoko ki te kore e pai tō āhua.

Mō ngā whakautu tōtika ina tino hē tō ao, haere ki The Lowdown. Ka taea e rātau koe te āwhina mō te hinapōuri, ngā māharahara, hauora me ngā hononga. Mēnā kei te noho mokemoke koe, kua kore koe e pārekareka ki ngā mea e kaingākau ana koe, ā, kāore koe i te mōhio he aha i pēnei ai, waea atu ki The Lowdown i 0800 111 757, i 5626. Ka taea e rātau koe te āwhina.

Ko tētahi atu waea hei patowaea, waea atu rānei ina hiahia hoa kōrero koe ko ‘Need to talk? 1737’. Ahakoa pea he tauhou ki a koe te tangata kei tērā atu taha o te waea, kāore e pērā tōna āhua. Patowaea atu ki 1737, waea atu rānei ki taua tau waea anō mēnā kei te pōuri koe, kei te māharahara, kei te pokea, kei te hinapōuri, kei te hiahia kōrerorero noa iho.

Ngā hono whaitake:

• Depression.org - 'A self-test can help you decide what to do'
• The Lowdown - 'What’s on your mind?'

He aha ngā mea ka taea e au te āwhina i tētahi atu kei te hinapōuri?

He mea nui te toro atu ki tētahi hoa mēnā ki ōu whakaaro kei te hinapōuri ia. Mā te whiwhi hoa noa iho hei whakarongo ki a ia ka whakapiki i tōna āhua me te āwhina i a ia kia pai ake ia.

Engari, ki te whakaaro ka whakamamae pea tētahi i a ia anō, tētahi atu rānei, me mātua waea atu ki 111 kia wawe te tiki āwhina.

Me pēhea e noho pai ai tōku hinengaro?

Whakaarohia tēnei: he ōrite te hauora hinengaro me te hauora tinana. Kāore i te puritia tō roro ki rō ipuipu ki tētahi taiwhanga pūtaiao motuhake. Kei roto kē i ō māhunga, ā, he āhuatanga kikokiko pērā anō i tō waewae.

Arā, he pānga tō te whakatiki kai ki tō oranga pērā anō tō hauora. He tino whaitake te kai hauora ki te āhua ngākau, ka taea ngā kai kāore i te pai te pā kino ki tō ngākau hari.

Ka whai pānga anō ngā taumata mahinga ki tō hauora hinengaro, nō reira ki te kore koe e korikori haere ka pā kino ki tō oranga. Mā te korikori tinana mō tētahi wā poto o te rā ka taea tō āhua ngākau te whakapiki.

Oranga hinengaro

Ahakoa kei te tiaki koe i a koe anō, ka taea tonu ngā raruraru hauora hinengaro te pā mai. Ahakoa he pānga tō te hauora tinana ki te hauora hinengaro, kei reira anō ētahi atu āhuatanga, ā, kāore e taea e ngā raruraru hauora hinengaro katoa te whakahaere mā te whakatiki kai me te āhua noho.

He mea nui te kite i tō rata, tumu kōrero rānei ki te kōrerorero mō ētahi atu whakamaimoatanga kē mēnā kāore koe i te pai. Kei te piki haere te hinengaro hauora, ā, he wāhanga tō te iranga me te ahotea ki te whakaoho o ēnei raruraru.

Ngā hono whaitake:

• Te Manatū Hauora - 'Mental Health'

A guide to help you stay healthy

E whā ngā āhuatanga hira e whai ake hei āwhina i a koe kia noho haumaru ai.

1) Kia pai ngā kai

Kei a koe anō te tikanga mō ngā mea ka raua e koe ki tō waha. Mā te kai i ngā kai hauora ka noho hauora tō tinana me tō roro, ā, kāore i tua atu i tēnei. Ko te kai kaiora ko te kai i ngā momo kai rerekē e riro mai i a koe ngā taiora e hiahiatia ana e koe - ahakoa ko te kai i ngā huaora i tua atu i ō kai.

Ko ngā kai kāore i te pai ko te apu kai me te kai noa iho (pērā i te kai i mua i te pouaka whakaata, rorohiko rānei), te inu wairanu me ngā inu reka, te kai i ngā kai kua tunua kētia mai i ngā pākete (pērā i ngā tipi, pihikete rānei), ā, kāore i te rawaka te kai huarākau, huawhenua.

Tirohia ngā hono i raro mō ētahi atu mōhiohio me pēhea te kai i ngā kai hauora:

• Te Manatū Hauora – 'The four food groups'
• Te Manatū Hauora – 'Healthy eating'

Mēnā ko te moni te raruraru, me whakarite kua oti he mahere tahua, ā, ka tiro i tēnei hono mō ētahi whakaaro:

• Heart Foundation – 'Healthy eating on a budget'

2) Te korikori tinana haere

Mā te pakari o te tinana ka hari ake koe, ā, ka wātea tō hinengaro. Mā te korikori tinana ka āwhina i ō uaua me tō kaha, me te whakapiki i tō whakatoatoa. Ko te korikori tinana pea koinā te mekemeke i tō whare whakapakari tinana ki te kanikani i roto i tō rūma noho.

He tuhipānui ā Te Manatū Hauora e whakarārangi ana i ngā painga o te noho pakari, ā, me te rahinga e tūtohua ana:

• Te Manatū Hauora – 'How much activity is recommended?'
• Te Manatū Hauora – 'Physical activity'

Mā te korikori tinana me te noho pakari tonu haere, kei te manaaki koe i tō tinana me te āwhina kia haruru haere tonu tō tinana.

3) Kia rawaka te moe

Ko tētahi atu kaupapa o te oranga ko te whai moe. Me te aha, kei roto i ōu anō ringaringa tēnei. Kei tēnā tangata, kei tēnā tangata te rahinga e hiahiatia ana. Ki te nui tō moe ka oho katoa tō ngākau whakapuke. Ki te iti rawa, ā, kua ngoikore tō āhua.

Tirohia ngā hono i raro ki te whiriwhiri kia hia te nui o te moe me whai koe, me te hononga ki te hauora hinengaro.

Ngā hono whaitake:

• Te Manatū Hauora – 'Sleep tips for adults'
• Talk Space – 'The surprising new connection between sleep and mental health'

4) Hononga

He mea waiwai ki tō tātau ngākau hari te whai hononga. Ki te rongohia tātau, ki te mārama mai ērā atu ki a tātau, ka rongo tātau i te hononga ki ō tātau hoa, whānau, me te hunga pātata. Ahakoa kei te katakata haere noa iho, ka pātata atu tātau ki tō tātau whānau ina hono ana ki a rātau.

I hangaia e te Mental Health Foundation ngā Tikanga e Rima o te Oranga, e arotahi ana ki ngā tikanga e rima e taea e tātau tō tātau oranga te whakaū. Tirohia ēnei, tirohia ngā mahi me te whakarongo ki ngā kōrero a ētahi atu:

• Me whakawhanaunga
• Me kori tonu
• Me aro tonu
• Me ako tonu
• Tukua

Mā te whakauru i ēnei tikanga ki roto i tō ao ka whai tūmanako, whai kaupapa ai koe me te āwhina i a koe kia rite i a koe ngā piki me ngā heke o tōu ao.

Ngā hono whaitake:

• Mental Health Foundation - 'The five ways to wellbeing"

Ngā paetukutuku hira

• Depression.org: Sadness, depression and anxiety affect us all differently. He rauemi ā tēnei paetukutuku hei tautoko i a koe kia mahea ake ai tō hinengaro.
• Le Va: He kaupapa Pasifika ā-motu a Le Va e whakarato ana i ngā tūmomo kaupapa rerekē hei tautoko i te hauora me te oranga o te hinengaro.
• The Lowdown: He paetukutuku te Lowdown e āwhina ana i ngā taiohi o Aotearoa kia āhukahuka, kia mārama ki te pāpōuri, te ahotea rānei. Ahakoa pea te āhua i roto i a koe, he nui ngā whakaaro o te Lowdown, ā, ka taea e ngā tāngata koutou te āwhina kia mahea, kia pai ake.
• Mental Health Foundation: He kaupapa aroha te Mental Health Foundation nō Aotearoa e āwhina ana i ngā tāngata kia pai tō rātau hinengaro. He mea hira Ngā Tikanga e Rima mō te Oranga kei tā rātau whārangi kia pai ai te hauora me te oranga.
• Youthline.co.nz: Mahi ai a Youthline me ngā taiohi mai i ngā momo hīkoi āhuatanga katoa o te ao, mai i ngā ahurea katoa me ngā momo āhuatanga e pā ana i roto i tō rātau ao. Ko ngā tūmomo mea katoa ēnei mai i te kōrerorero i tētahi take (nui, iti rānei), ki te mahi kanohi ki te kanohi me tētahi taiohi, tōna whānau katoa rānei.