Nā ʻōlelo aʻo wikiwiki
- E kākau i ka hopohopo i kēlā me kēia huaʻōlelo.
- E kau i ka hōʻoia ma nā ʻaoʻao ʻelua.
- E kamaʻilio iā ʻoe iho me he hoaaloha lā.
Hele kahi hoaaloha ma ou aku ma ke ala a ʻaʻole aloha mai. I ka hapalua kekona aʻe, ma mua o kou hoʻoholo maopopo i kekahi mea, haʻi kou noʻonoʻo i kahi moʻolelo. He "ua nāukiuki ʻo ia iaʻu" paha. He "ʻaʻole ʻo ia i ʻike iaʻu" paha. He "ʻoiaʻiʻo, ʻaʻohe kanaka ma ʻaneʻi i makemake iaʻu" paha. ʻAʻole ʻoe e koho i kēlā moʻolelo. Hiki wale mai. A ʻo ka mea i hiki mai ka mea e hoʻoholo ai i kou ʻano no nā ʻumi minuke e hiki mai ana.
ʻO ia ka manaʻo holoʻokoʻa, i hoʻokahi manawa maʻamau. Me he mea lā na ke ala i kō i kou ʻano. ʻAʻole loa. Na ka manaʻo āu i loaʻa ai no ke ala.
ʻAʻole kēia he ʻōlelo hoʻoikaika no ka noʻonoʻo maikaʻi. ʻO ia ke kahua o kekahi o nā ʻano i aʻo nui ʻia loa i ke olakino noʻonoʻo, ʻo ia ka cognitive behavioral therapy, a ʻo ke kumu ma hope he ʻano maʻalahi maoli: ʻo ke ʻano o kou unuhi ʻana i kahi kūlana ke hoʻolilo i kou ʻano no ia a me kāu hana aʻe. ʻO ke ala hoʻokahi, ʻekolu manaʻo ʻokoʻa, ʻekolu ʻauinalā ʻokoʻa loa.
Ka hakahaka āu e ʻike ʻole maʻamau ai
Maʻa mau kākou i ka ola ola ma ke ʻano he laina pololei. Hiki kekahi mea, a manaʻo kākou no ia. Kumu, hopena, pau.
Ma lalo o kēlā laina aia kahi ʻanuʻu a kākou e haʻalele ai. Ma waena o ka hanana a me ke ʻano, hana kou noʻonoʻo i kahi unuhi koke o ka mea i hana ʻia. Ua ʻike ʻo Aaron Beck, ke kauka noʻonoʻo nāna i kūkulu i ka cognitive therapy i nā makahiki 1960, he kahawai kūpaʻa o kēia mau unuhi e holo malū ana ma lalo o nā mea a pau i kāna mau maʻi. Kapa ʻo ia iā lākou he mau manaʻo mōkākī, no ka mea ʻo ia maoli nō lākou. Wikiwiki, kono ʻole, a kamaʻāina loa a kuhi hewa ʻoe iā lākou he ʻoiaʻiʻo wale.
ʻO ka pilikia, hewa pinepine kēia mau heluhelu koke, a i ʻole pāhili. Hiki paha he ua lohi a manaʻo ʻē kāu hoaaloha ma ke ala. Akā inā ʻo kāu manaʻo mōkākī ʻo ka "ʻaʻohe kanaka i makemake iaʻu," pane kou kino i ka manaʻo, ʻaʻole i ka ʻoiaʻiʻo. ʻIke ʻoe i ka hōʻole me he mea lā he ʻoiaʻiʻo, no ka mea i kou ʻōnaehana aʻalolo, he ʻoiaʻiʻo ia.
E nānā i ka mea manaʻolana ma ʻaneʻi. ʻAneʻane ʻaʻole hiki iā ʻoe ke hoʻololi i ka hanana. ʻAneʻane ʻaʻole hiki ke hoʻōlelo iā ʻoe iho mai kahi ʻano me ka ikaika. Akā ʻo ka unuhi ma waena, he mea ia hiki maoli iā ʻoe ke lawe i kou mau lima.
I ka huli ʻana o ka puni iā ia iho
ʻAʻole noho nā manaʻo, nā ʻano, a me ka hana ma kahi laina maopopo. Hānai lākou kekahi i kekahi. Wehewehe ka NHS pehea e hiki ai i kēia ke nakii i kahi puni: huki ka manaʻo haʻahaʻa i nā manaʻo pōʻeleʻele, hoʻohohonu kēlā mau manaʻo i ka ʻano, alakaʻi ka ʻano kaumaha aʻe iā ʻoe e kāpae i nā papahana a huki i loko, a hāʻawi ka huki i loko iā ʻoe i hōʻoia hou e pōʻeleʻele maoli nā mea. A puni nō.
Holo ka kaumaha a me ka hopohopo ma luna o nā puni e like me kēia. Me ka hopohopo, hoʻowikiwiki kahi manaʻo e like me ka "aia kekahi mea hewa" i kou kino, kani ke kino wikiwiki me he hōʻoia lā aia maoli kekahi mea hewa, a piʻi ka makaʻu. Me ka ʻano haʻahaʻa, ʻo ka manaʻo maʻa mau he ʻano "no ke aha," a ʻo ka liʻiliʻi o kāu hana, ʻoi aku ka ʻoiaʻiʻo i kona kani.
He nūhou ʻino a maikaʻi ka puni i ka manawa hoʻokahi. ʻIno, no ka mea hiki iā ia ke mālama iā ia iho me ke kōkua ʻole o ke ao ma waho. Maikaʻi, no ka mea hiki iā ʻoe ke komo ma kekahi wahi o ka pōʻai. E hoʻololi i ka manaʻo, a i ʻole e hoʻololi i ka hana, a hemo ka puni holoʻokoʻa.
Nā ala maʻamau e piʻo ai nā manaʻo
Ke koʻikoʻi a haʻahaʻa ko kākou noʻonoʻo, ʻaʻole ia e piʻo me ke ʻano ʻole. Piʻo lākou ma kekahi mau ʻano i ʻike maʻa ʻia. Kapa nā mea noiʻi i kēia he cognitive distortion, a ʻo ke aʻo ʻana e ʻike iā lākou ka hapalua o ka hana, no ka mea nalo ka nui o ka paʻa o kahi manaʻo i ka manawa āu e hiki ai ke kapa i ka maʻalea āna e hana ana. Kekahi o nā mea maʻamau:
- Nā-mea-a-pau-a-i-ʻole-ʻaʻohe. Manaʻo hoʻokahi hewa ua pau ka mea holoʻokoʻa, hoʻokahi kīnā manaʻo he hāʻule ʻoe. ʻAʻohe waena, ʻo ka holomua piha wale a i ʻole ka pōʻino piha.
- Ka heluhelu noʻonoʻo. Ka hoʻoholo ʻana ua ʻike ʻoe i ka manaʻo o kekahi ʻē aʻe nou, ʻo ka ʻano ʻino loa pinepine, me ka hōʻoia ʻole maoli. Lilo ka memo i pane ʻole ʻia i "ua pau ʻo ia me aʻu."
- Ka hoʻopōʻino. Ka holo i ka hopena ʻino loa hiki a noho ma laila. Lilo hoʻokahi kunu i maʻi koʻikoʻi; lilo hoʻokahi hālāwai ʻano ʻē i "e nalowale ana kaʻu hana."
- Ka hoʻopau ʻana i ka maikaʻi. ʻAʻole helu nā mahalo, he laki a kaʻulele nā lanakila, ʻo nā hāʻule wale ka mea e helu ʻia he ʻo ʻoe maoli.
- Ka noʻonoʻo manaʻo. Ka mālama ʻana i kahi ʻano he ʻoiaʻiʻo. "Manaʻo au he hoʻopunipuni au, no laila he ʻo ia nō." "Manaʻo au he manaʻolana ʻole, no laila he manaʻolana ʻole nā mea."
ʻAʻole loaʻa iā ʻoe kēia a pau. Loaʻa i ka hapa nui o ka poʻe nā punahele ʻelua a ʻekolu e hōʻike hou ai, ʻoi loa ma lalo o ke koʻikoʻi. I kou ʻike ʻana i kāu, hoʻomaka ʻoe e hopu iā lākou i ka hana.
E hana me kahi manaʻo ma kahi o ka hoʻolohe iā ia
ʻAʻole ka pahuhopu ma ʻaneʻi ʻo ke koi ʻana iā ʻoe iho e noʻonoʻo i nā manaʻo hauʻoli. ʻAʻole hana ka hoʻopaʻa ʻana i kahi ʻōlelo hauʻoli ma luna o kahi hopohopo maoli, a ʻike kekahi hapa ou he wahaheʻe ia. ʻO ka mea kōkua, he mālie a ʻoiaʻiʻo aʻe. Hele ʻoe i hope, nānā i ka manaʻo, a nīnau inā he ʻoiaʻiʻo maoli ia, a i ʻole he nui wale.
Eia kahi ala maʻalahi ka manawa aʻe e wili ai kahi manaʻo iā ʻoe:
- E hopu i ka manaʻo a kākau iā ia. E unuhi i nā huaʻōlelo pololei mai kou poʻo a ma luna o ka pepa a i ʻole kahi memo kelepona. "Ua hoʻopōʻino piha au i kēlā hōʻike." ʻO ka ʻike iā ia ma ka kikokikona maopopo, lawe mua ia i kekahi o ka wela.
- E kapa i ka ʻano a me kona ikaika. "Hilahila, ma kahi o ka 8 o 10." Hoʻokaʻawale kēia i ka ʻano mai ka manaʻo, i hiki iā ʻoe ke hana i ka manaʻo me ka hoʻopaʻapaʻa ʻole me ka ʻano.
- E ʻimi i ka hōʻoia, ma nā ʻaoʻao ʻelua. He aha ka mea e kākoʻo maoli ai i kēia manaʻo? He aha ka mea e kūʻē ai? Ua pane maikaʻi paha kekahi? Ke mālama nei anei ʻoe iā ʻoe iho i kahi pae āu e kau ʻole ai ma luna o kahi hoaaloha?
- E kākau i kahi ʻano pono aʻe. ʻAʻole he ʻano mālamalama aʻe, he ʻano ʻoiaʻiʻo aʻe. "Ua kūlana au ma nā kiʻi ʻelua a maikaʻi ke koena. Ua nīnau ka poʻe i nā nīnau maikaʻi, ka mea e hōʻike ai e hahai ana lākou." ʻAʻole ka hoʻāʻo inā hoʻohauʻoli ia iā ʻoe. ʻO ia inā kūpaʻa ia ke ʻōlelo ʻoe iā ia i kekahi āu e hilinaʻi ai.
- E nānā hou i ka ʻano. Pinepine ua hemo ia i hoʻokahi a ʻelua pae. ʻO ia ka lanakila. ʻAʻole ʻoe e ʻimi ana i ka ʻole. Ke ʻimi nei ʻoe i ka pololei.
E hana i kēia he mau kakini manawa a hoʻololi kekahi mea. Hoʻomaka ka manaʻo pono aʻe e hiki mai nona iho, wikiwiki aʻe, a hiki i kekahi lā ʻo ia ka mea mōkākī. He hana hou maʻamau kēia, e like me ka hoʻokūkulu ʻana i kekahi mākau. Paʻi ka NHS i nā alakaʻi kōkua-iho manuahi e hele ana i kēia ʻano hoʻololi manaʻo, a he wahi maikaʻi ia e hoʻomaka ai nou iho.
Kekahi mau palena ʻoiaʻiʻo
He ikaika kēia ʻano, a ʻaʻole ia ʻo nā mea a pau. ʻAʻole he cognitive distortion kekahi mau ʻano. Ke kanikau, ka makaʻu maoli i kahi kūlana palekana ʻole maoli, ka ʻeha o kahi pohō i hiki maoli. ʻAʻohe manaʻo e hoʻoponopono ma laila, no ka mea he pololei ka manaʻo. ʻO ka hana ia ʻo ka ʻike iā ia a loaʻa ke kākoʻo ma o ia, ʻaʻole ka hoʻololi iā ia a nalo.
Lilo ka hoʻololi manaʻo i mea paʻakikī loa ke hana hoʻokahi i ka wā e koʻikoʻi ai kahi ʻano. Ke hohonu ʻoe i ka kaumaha, ʻaʻole kani nā manaʻo pōʻeleʻele he mau manaʻo. Kani lākou me he papahele. Inā ua hoʻāʻo ʻoe a hemo ʻole ka puni, ʻaʻole ia he pilikia mana manaʻo a ʻaʻole he hōʻailona ua hana hewa ʻoe. He hōʻailona ia ʻoi aku kēia ma mua o kahi pepa hana, a kūpono ʻoe i kahi kanaka maoli ma loko o ia me ʻoe.
E kiʻi i kahi kauka a i ʻole kahi kāhuna kūkākūkā inā ua kūpaʻa ka noʻonoʻo haʻahaʻa a hopohopo no nā pule, inā ke huki nei ia i lalo i kou hiamoe, kou hana, a i ʻole kou mau pilina, a i ʻole inā huli ia i ka manaʻolana ʻole a i ʻole ka manaʻo e ʻoi aku ka maikaʻi o ka poʻe a puni ou me kou ʻole. Hiki i kahi kanaka aʻo ʻia ke hana i kēia hana noʻonoʻo me ʻoe, a hiki iā ia ke hāʻawi i kahi kākoʻo a kahi ʻanuʻu kōkua-iho e hāʻawi ʻole ai. ʻAʻole ʻo ka noi ʻana ka mea hope loa. ʻO ia kekahi o nā ʻanuʻu e hana ai.
He mea pono e mālama i ka hoʻohiki mālie ma lalo o kēia a pau. ʻAʻole he hoʻoholo ka manaʻo i hiki mai me ke kono ʻole. He kākau mua ia. A hiki ke kākau hou i nā kākau mua.
Nā kumu
- NHS, Cognitive behavioural therapy (CBT)
- NHS Every Mind Matters, Self-help CBT techniques
- National Library of Medicine, StatPearls, Cognitive Behavior Therapy