Ke aʻo e pili ana i ke kaumaha

Ke kaumaha nei ke kaumaha, polū, hauʻoli ʻole, a i ʻole i lalo i nā ʻōpala. Manaʻo ka hapa nui o ka poʻe i kēia ala i kekahi manawa i kekahi manawa.

ʻO ke kaumaha kaumaha kahi maʻi maʻi. Kū ʻia ia i ka wā e loaʻa ai nā manaʻo o ke kaumaha, ka nalowale, ka huhū, a i ʻole ka hoka i ke ala o kou ola ma kahi lōʻihi o ka manawa. Hoʻololi nō ia i ka hana o kou kino.

ʻO ke kaumaha ke kumu o nā loli i kou lolo. E hoʻomaka paha ke ʻano i ka wā a ma hope paha o kahi hanana ʻeha i kou ola. Hiki paha ke lawe ʻoe i kekahi mau lāʻau. Hiki iā ia ke hoʻomaka i ka wā a ma hope paha o ka hāpai ʻana.

I kekahi manawa ʻaʻohe kumu hoʻonāukiuki a kumu ʻole paha.

E ʻike paha ʻoe i kekahi a i ʻole o nā pilikia aʻe. E kamaʻilio me kāu kauka inā loaʻa iā ʻoe nā ʻōuli e mau ana no 2 mau pule a ʻoi paha.

E loli mau ana ʻoe i kāu ʻano o kēlā me kēia lā a i ʻole nā ​​manaʻo ke kaumaha ʻoe. Hiki iā ʻoe:

• Minamina a polū paha ka nui a i ʻole nā ​​manawa āpau
• Huhū huhū a huhū paha i ka hapa nui o ka manawa, me ka huhū koke o ka huhū
• ʻAʻole ʻoluʻolu i nā hana e hauʻoli ai ʻoe, me ka moekolohe
• Manaʻo manaʻo ʻole a kōkua ʻole paha
• ʻAʻole maikaʻi e pili ana iā ʻoe iho, a i ʻole loaʻa nā manaʻo o ka waiwai ʻole, hoʻowahāwahā iā ʻoe iho, a me ka lawehala

Hoʻololi pū kekahi nā hana maʻamau o kēlā me kēia lā ke kaumaha ʻoe. Hiki iā ʻoe:

• E pilikia i ka hiamoe a hiamoe paha ma mua o ka maʻamau
• Loaʻa i kahi manawa paʻakikī e noʻonoʻo
• E neʻe mālie a puni paha he "jumpy" a hoʻonāukiuki paha
• Manaʻo nui i ka pōloli ma mua o ka wā, a i ʻole ka lilo o ka paona
• Manaʻo luhi a nele i ka ikaika
• E hōʻemi i ka hana a hoʻomaha paha i ka hana ʻana i nā hana maʻamau

Hiki i ke kaumaha ke alakaʻi i nā manaʻo o ka make a me ka pepehi kanaka paha, kahi mea weliweli. E kamaʻilio mau i kahi hoaaloha a ʻohana paha a kāhea i kāu kauka ke loaʻa kēia mau ʻano iā ʻoe.

Nui nā mea hiki iā ʻoe ke hana ma ka home e kōkua i ka mālama ʻana i kou kaumaha, e like me:

• E lawa ka hiamoe.
• E hāhai i ka papaʻai olakino.
• E lawe pololei i nā lāʻau. E aʻo pehea e mālama ai i nā hopena.
• E nānā i nā hōʻailona mua e ulu ana ke kaumaha. Loaʻa i kahi hoʻolālā inā hana ia.
• E hoʻāʻo e hoʻoikaika hou.
• E nānā i nā hana e hauʻoli ai ʻoe.

Hōʻalo i ka wai ʻona a me nā lāʻau kū ʻole i ke kānāwai. Hiki i kēia ke hōʻemi i ke kaumaha i ka manawa. Hiki iā lākou ke pale i kāu koho e pili ana i ka pepehi kanaka.

E kamaʻilio me kahi mea āu e hilinaʻi ai e pili ana i kou mau manaʻo kaumaha. E hoʻāʻo e puni i ka poʻe mālama a maikaʻi hoʻi. Kōkua ka hana manawaleʻa ʻana a i ʻole ke komo ʻana i nā hana pūʻulu.

Inā kaumaha ʻoe i ka hāʻule a i ka hoʻoilo, e nīnau i kāu kauka e pili ana i ka light therapy. Hoʻohana kēia lapaʻau i kahi kukui kūikawā e like me ka lā.

E hauʻoli paha kekahi poʻe ma hope o kekahi mau pule o ka lawe ʻana i nā lāʻau antidepressant. Pono nā poʻe he nui e lawe i kēia mau lāʻau no 4 a 9 mau mahina. Pono lākou i kēia e loaʻa i kahi pane piha a pale i ke kaumaha mai ka hoʻi ʻana.

Inā makemake ʻoe i nā lāʻau antidepressant, pono ʻoe e lawe iā lākou i kēlā me kēia lā. Pono paha kāu kauka e hoʻololi i ke ʻano o ka lāʻau āu e lawe ai a i ʻole ka hopena.

Mai hōʻoki i ka lawe ʻana i kāu lāʻau i kāu iho, ʻoiai inā ʻoe e ʻoi aku ka maikaʻi a i ʻole nā ​​hopena ʻaoʻao. Kāhea pinepine i kāu kauka. Ke hiki i ka manawa e hoʻōki i kāu lāʻau, e ʻoki mālie kāu kauka i ka nui āu e lawe ai i ka manawa.

Hiki ke kōkua i ke olakino kamaʻilio a me ka ʻōlelo aʻoaʻo i nā poʻe he nui me ke kaumaha. Kōkua pū ia iā ʻoe e aʻo i nā ala e hana ai i kou mau manaʻo a me kou mau manaʻo.

Nui a hewahewa nā ʻano ʻano like o ka haʻiʻōlelo therapy. Hoʻohui pinepine ka hoʻomaʻamaʻa maikaʻi:

• Kūkākūkā kamaʻilio
• Hoʻololi ka nohona
• Lapaʻau

• Nā ʻano kaumaha

ʻAhahui Psychiatric ʻAmelika. ʻO ka maʻi depressive nui. Nānā Diagnostic a me kaʻikepili helu o nā maʻi noʻonoʻo: DSM-5. 5th lā. Arlington, VA: Ka Hoʻolaha Psychiatric ʻAmelika. 2013: 160-168.

Fava M, Østergaard SD, Cassano P. Nā maʻi Mood: nā maʻi kaumaha (ka maʻi kaumaha nui). I: Stern TA, Fava M, Wilens TE, Rosenbaum JF, eds. ʻO ka haukapila laulima ʻo Massachusetts General Hospital. ʻElua ed. Piladelapia, PA: Elsevier; 2016: chap 29.

Pūnaewele Institute of Mental Health pūnaewele. Kaumaha. www.nimh.nih.gov/health/topics/depression/index.shtml. Hoʻohou i Pepeluali 2018. Loaʻa iā ʻOkakopa 15, 2018.

• Kaumaha