Ma hope o ka hopena o ka hoʻokolohua maikaʻi ʻole a i ʻole ka hoʻāʻo ʻole: nā hola mua a me nā hana aʻe¶

Hiki i ka hopena maikaʻi ke manaʻo e like me ka hāʻule ʻana o ka lepo. Hiki paha iā ʻoe ke haʻalulu, hilahila, huhū, ʻehaʻeha a waimaka paha, a lele paha kou manaʻo i nā hopena ʻino loa e pili ana i kou wā e hiki mai ana. He mea maʻamau kēia mau hopena, ʻaʻole ia he manaʻo ua pōʻino kou ola, ʻoiai i kēia manawa hiki ke manaʻo pēlā.

No nā haumāna a me nā mākua kēia alakaʻi. Hoʻopili ia i nā hola mua ma hope o kahi hopena hōʻino, pehea e loaʻa ai ka manaʻo, pehea e ʻike ai e pili ana i nā hoʻopiʻi, nā hana hou a me nā ala ʻē aʻe, pehea e kamaʻilio ai me nā mākua a me nā kumu, a pehea e haʻi ai i ka ʻokoʻa ma waena o ka hōʻeha maʻamau a me ka hopohopo olakino e pono ai ke kākoʻo. Inā pilikia ʻoe e hoʻopōʻino iā ʻoe iho, e lele i ka ʻāpana i ka manawa e loaʻa ai ke kōkua a hoʻohana koke i nā pilina pilikia.

E hana i kēia i kēia manawa¶

1. Hoʻomaha a hanu ma mua o ka hoʻoholo ʻana i kekahi mea. Noho ma kahi palekana a hoʻomaha mālie, i loko no ʻehā a i waho no ʻeono a ʻewalu. Mai hoʻoholo nui i ka hola mua.
2. E hōʻoia inā palekana ʻoe. Inā he manaʻo kou e hoʻopōʻino iā ʻoe iho a manaʻo paha ʻaʻole hiki iā ʻoe ke hoʻokō, e haʻi i kekahi i kēia manawa a kelepona i kāu helu pilikia kūloko (911 ma United States a me Kanada, 112 ma waena o ka European Union, 999 ma United Kingdom) a i ʻole kahi laina pilikia. ʻO ka helu pilikia papa helu ʻaoʻao i nā mea pili ma ka ʻāina.
3. E haʻi i hoʻokahi kanaka āu e hilinaʻi nei. He makua, hoa, kumu a i ʻole kākāʻōlelo. ʻAʻole pono ʻoe e hoʻolālā i kēia manawa, ʻaʻole wale ʻoe me ia.
4. E ʻai, inu wai a hoʻomaha. ʻO nā manaʻo ikaika e luhi, a ʻo ka pōloli a me ka luhi e hōʻeha i nā mea āpau.
5. Mai hoʻouna, holoi, haʻalele a hoʻolaha paha i kekahi mea. Hāʻawi iā ʻoe iho i hoʻokahi lā ma mua o nā hoʻoholo nui e pili ana i ke kula, nā papa a i ʻole kou wā e hiki mai ana.
6. E kākau i nā ʻoiaʻiʻo a me nā nīnau. E hoʻomaopopo i kāu hopena, nā lā palena a me nā mea āu e makemake ai e ʻike. ʻOi aku ka maʻalahi o ka hoʻolālā ʻana ma hope o ka hala ʻana o ka nalu mua.

ʻO nā hola mua: he aha ka mea maʻamau¶

Ma hope o nā lono maikaʻi ʻole, hana ke kino e like me ka hana ʻana i kekahi hoʻoweliweli. Hiki i kou puʻuwai ke heihei, ʻōpuʻu paha kou ʻōpū, wela a i ʻole ke anuanu, ʻehaʻeha, ʻeha a huhū paha. Hiki i nā manaʻo ke heihei a hele wale. Piʻi pinepine kēia mau manaʻo i nā hola mua a maʻalahi i nā lā, ʻoiai hiki ke hele mai i nā nalu.

Loaʻa nā hopena maʻamau:

• Haʻalulu a hoʻomaloka paha, e like me "ʻaʻole hiki ke pololei kēia."
• Hilahila a hilahila paha.
• ʻO ka huhū iā ʻoe iho, ka hoʻokolokolo, ke kumu a i ʻole ka ʻōnaehana.
• Ke kaumaha a me ka waimaka.
• Makaʻu e pili ana i nā mākua, nā wahi kulanui, nā hana, ke kālā a i ʻole ka wā e hiki mai ana.
• Numbness, a i ʻole ka manaʻo he mea ʻole.
• ʻO ka hewa no ka hoʻokuʻu ʻana i nā kānaka.
• ʻO ka hoʻomaha i hui pū ʻia me ke kaumaha, inā pau ke kaomi.

ʻAʻohe o kēia mau hōʻailona o ka nāwaliwali. ʻO ia nā hōʻailona āu i mālama ai. ʻO ka ʻae ʻana iā ʻoe iho e manaʻo iā lākou, me ka hana ʻole ʻana i kēlā me kēia manaʻo, he ʻāpana ia o ka hoʻōla.

He aha ka hana i ka hola mua¶

• E ʻimi i kahi mālie, palekana, a i ʻole e noho pū me kekahi mea mālie.
• E hanu mālie no kekahi mau minuke. ʻO ke alakaʻi ma e ho'āʻo i ka hopohopo ma ka lā hoʻokolokolo wehewehe i nā ʻenehana hanu a me ka hoʻopaʻa ʻana e hana pū ana ma hope o ka nūhou maikaʻi ʻole.
• E inu i ka wai, a ʻai i kekahi mea inā ʻaʻole ʻoe pōloli.
• E uē inā pono ʻoe. He hoʻokuʻu maoli ka waimaka.
• E hele i waho no ka ea hou.
• E waiho i kāu kelepona i lalo inā ʻoi aku ka maikaʻi o ka ʻoihana pūnaewele a i ʻole ke kamaʻilio pūʻulu.

He aha e pale aku ai i ka lā mua¶

• Ke hoʻoholo mau loa e like me ka haʻalele ʻana, ka holoi ʻana i nā moʻokāki a i ʻole ka ʻoki ʻana i nā hoaaloha.
• ʻO ka inu ʻana i ka waiʻona a i ʻole ka hoʻohana ʻana i nā lāʻau lapaʻau e hoʻopau i ka manaʻo. Hiki iā lākou ke hoʻonui i ke ʻano haʻahaʻa a alakaʻi i nā koho pilikia.
• Noho mehameha ma kahi ʻano pōʻeleʻele no nā hola.
• Heluhelu i kēlā me kēia manaʻo mai nā hoa papa e pili ana i kā lākou hopena.
• Hoʻouna i nā leka huhū i nā kumu a i ʻole nā ​​​​hui hoʻokolokolo. Hiki iā ʻoe ke hāpai i nā hopohopo me ka mālie ma hope.
• ʻO ka lawe ʻana i kou ʻeha iā ʻoe iho ma kekahi ʻano.

Getting perspective¶

It is hard to think clearly when emotions are high, but a few ideas can help once the first wave passes. This is not about forcing positive thinking. It is about seeing the situation more fully.

One result is not your worth¶

An exam measures certain skills on a particular day under particular conditions. It does not measure your kindness, creativity, resilience, humour, curiosity or potential. Many people who struggled in school or failed an exam have gone on to rewarding lives and careers, often by a route they did not first imagine.

Most results can be changed or worked around¶

Depending on the country and exam, there are often several options:

• A review or remark of your paper.
• A formal appeal.
• A retake or resit, sometimes within weeks or months.
• Alternative routes into your course, such as foundation or access programmes, bridging years, vocational pathways, or transferring after a first year.
• Using other qualifications or evidence of ability.
• Applying through late or clearing systems for university places in some countries.
• Lawe i kahi manawa āpau e hoʻihoʻi a hui hou.

You may not see these options at first because disappointment narrows thinking. Talking to a teacher, counsellor or careers adviser opens the options.

Thinking traps to watch for¶

Writing your thoughts down and trying a more balanced reply can reduce their grip. It also helps to ask what you would say to a friend in your place.

Look at the whole picture¶

Ask yourself:

• What parts of this are within my control now?
• What are the realistic options?
• He aha kaʻu e makemake ai, ma waho o kēia hopena?
• ʻO wai ka mea hiki ke kōkua mai iaʻu?
• He aha kaʻu e makemake ai e hana ʻokoʻa i ka wā aʻe?

ʻAʻole pono ʻoe i nā pane a pau i kēia lā.

Hoʻomaopopo i kāu hopena¶

Ke manaʻo nei ʻoe i ke kūpaʻa, e nānā pono i ka mea i hana. He ʻike kēia, ʻaʻole hoʻokolokolo.

E nānā i nā kiko'ī¶

• E heluhelu pono i ka hoʻolaha hopena, me ka wehewehe ʻana ma ka ʻāpana a i ʻole ke kumuhana.
• E nānā i kāu helu moho, nā kumuhana a me ka pae i pololei.
• E nānā i nā palena papa, inā paʻi ʻia, e ʻike i kou kokoke ʻana.
• E hoʻomaopopo i nā manawa palena no ka loiloi, hoʻopiʻi a hoʻihoʻi hou paha, hiki ke pōkole.

E noi i ka manaʻo¶

Nui nā kino hoʻokolokolo a me nā kula e hāʻawi i nā manaʻo a i ʻole nā ​​hōʻike. E noi i kāu kumu e hele i kāu pepa inā hiki iā ʻoe ke ʻike, a i ʻole e kūkākūkā i kāu hana ma nā hoʻokolohua hoʻohenehene a me ka papa hana. ʻO nā kumu maʻamau no ka hopena haʻahaʻa ma mua o ka mea i manaʻo ʻia:

• Heluhelu ʻole a hoʻomaopopo ʻole paha i nā nīnau.
• Pau ka manawa.
• ʻAha i nā kumuhana kikoʻī.
• Ka hopohopo a maʻi paha i ka lā.
• Hoʻomaʻamaʻa liʻiliʻi me nā nīnau kaila hōʻike.
• ʻAʻole hōʻike i ka hana a pane ʻole i ka mea i nīnau ʻia.
• Nā pilikia ʻenehana a i ʻole hoʻokele.

ʻO ka ʻike ʻana i ke kumu e kōkua iā ʻoe e hoʻoholo inā e hoʻopiʻi, hoʻihoʻi hou, a hoʻololi paha i ke ala. Inā pilikia ʻoe i ka maʻi, ka makaʻu a i ʻole ka haunaele, e haʻi. E ʻike i nā alakaʻi ma hoʻouka weliweli i ka wā hoʻāʻo a lā hoʻokolohua logistics a me nā pilikia no ka noonoo nui.

ʻO nā hoʻopiʻi, nā loiloi a me nā loiloi¶

Nui nā ʻōnaehana aupuni e ʻae i nā haumāna e hoʻokūkū i nā hopena, akā ʻokoʻa nā lula ma ka ʻāina a me ke kino hoʻokolokolo. He laulā nā ʻanuʻu ma lalo. E heluhelu mau i ke kulekele o kēia manawa o kāu kino hoʻokolokolo, a e nīnau i kāu kula a i ʻole luna hoʻokolokolo, no ka mea, hoʻouna pinepine ʻia nā hoʻopiʻi ma o ke kula.

Nā ʻano hoʻokūkū¶

Nā ʻanuʻu hana¶

1. E ʻimi i ka lā palena. Hiki i nā lā palena ke pōkole e like me kekahi mau pule a i ʻole. E nīnau i kāu kula i kēia lā.
2. Nīnau pehea e hana ai ke kaʻina hana a me ke kumu kūʻai. He uku ko kekahi mau loiloi e hoʻihoʻi ʻia inā hoʻololi kāu papa. E nīnau e pili ana i ka hoʻokuʻu kālā.
3. E hoʻomaopopo i nā pilikia. Ma kekahi mau ʻōnaehana hiki i ka hōʻailona hou ke hoʻohaʻahaʻa i kahi hōʻailona a me ka hoʻonui ʻana. E noi i ke kulekele.
4. E hōʻiliʻili i nā hōʻike. E hōʻiliʻili i nā leka lapaʻau, nā moʻolelo o ka haunaele, a me nā mea a pau e hōʻike ana i ka mea i hana.
5. E hoʻouna ma ke ala kūpono. Ma nā ʻāina he nui ke waiho ʻia ke kula no ʻoe. E mālama i nā kope a me ka hōʻoia.
6. E hoʻomanawanui. He mau pule paha ka hopena o nā loiloi. E hoʻolālā i kāu mau ʻanuʻu aʻe e like me ka hoʻopaʻa inoa ʻana no ka hana hou.

Ma ʻAmelika Hui Pū ʻIa, loaʻa i ka Papa Kolepa a me ACT kā lākou mau kulekele ponoʻī no nā nīnau helu, a no nā papa kula e pili ana ke kaʻina hoʻopiʻi papa o ka apana. Ma ke kulanui, aia kahi kaʻina hana hoʻopiʻi hoʻonaʻauao maʻamau, me nā manawa palena a me kahi koi no nā kumu e like me ke kuhi hewa a i ʻole nā ​​kūlana hoʻopau. Inā pili ka hihia i ka hoʻopiʻi ʻana i ka hoʻopunipuni, e ʻike i ke alakaʻi ka pono hoʻonaʻauao a me ka hoʻopiʻi hoʻopunipuni.

Inā pilikia ʻole ka ʻenehana i kahi hoʻokolohua pūnaewele i kāu hopena, e kākau iā ia a ʻike i ke alakaʻi hāʻule ka hoʻokolokolo mālama mālama pūnaewele.

Hoʻihoʻi hou a me nā ala ʻē aʻe¶

Lawe hou i ka hoʻokolokolo¶

• E nīnau i ka wā e noho ai a pehea e kākau inoa ai.
• E ʻike inā hoʻololi ka hopena hou i ka hopena kahiko, a i ʻole ke helu ʻia nā mea ʻelua, a inā he palena o nā hoʻāʻo.
• E nānā i ke kumukūʻai a me nā lā palena.
• E noʻonoʻo e pili ana i kāu mea e hoʻololi ai: nā ala aʻo, kākoʻo, manawa, olakino.
• E noi i kāu kumu a i ʻole kumu no ke kōkua i manaʻo ʻia.
• E noʻonoʻo e noi i kahi noho inā ʻaʻole ʻoe ma mua. ʻO ke alakaʻi ma hale ho'āʻo a loaʻa ke kākoʻo wehewehe pehea.

ʻOi aku ka maikaʻi o nā haumāna he nui i ka lua o ka hoʻāʻo ʻana, no ka mea, ʻike lākou i ke ʻano, ua maʻa ke kaomi a hiki iā lākou ke hoʻoponopono i nā āpau kikoʻī.

Ke hoʻololi nei i ke ala¶

I kekahi manawa he ala ʻokoʻa ka pane maikaʻi loa. E nīnau i ke kākāʻōlelo ʻoihana, kumu a i ʻole ke keʻena komo e pili ana:

• Nā hōʻailona ʻē aʻe e alakaʻi i ka pahuhopu hoʻokahi.
• Nā makahiki hoʻokumu, ka hoʻopaʻa ʻana a i ʻole ke komo ʻana i nā papa.
• E hoʻomaka ana ma ke kulanui a me ka neʻe ʻana.
• Nā haumāna a i ʻole ka hoʻomaʻamaʻa ʻoihana.
• Hoʻopanee ʻia ke komo ʻana a i ʻole he makahiki āpau.
• Nā papa like ʻole e waiwai ana i kou ikaika.
• Nā pōʻai noi lohi.

Inā pili kāu kulanui a i ʻole ke kulanui i kēia hopena, e kelepona koke i ke keʻena komo, wehewehe i kou kūlana a nīnau i nā mea hiki iā lākou ke hāʻawi. Mai manaʻo i ka pane ʻaʻole. No nā pilikia e pili ana i nā kūlana hāʻawi a me ke komo ʻana, e ʻike i ke alakaʻi ma hoʻokuʻu ʻana i ke komo ʻana i ke kulanui a me ka hāʻule ʻana o ka papa.

Nā hopena kālā a me ka hana¶

Inā pili ka hopena i ke kālā, kahi haʻawina a i ʻole ka visa, e kelepona koke i ke keʻena kūpono. Nui nā ala hoʻopiʻi a ʻokoʻa paha. E mālama i nā kope o nā kamaʻilio āpau.

Kamaʻilio me nā mākua a me nā kahu¶

Nui nā haumāna e makaʻu e haʻi aku i ko lākou ʻohana. Makaʻu paha ʻoe i ka huhū, ka hōʻino a me ka hoʻopaʻapaʻa. Hiki ke kōkua ka hoʻolālā ʻana i ke kamaʻilio ʻana.

Ma mua o kou kamaʻilio ʻana¶

• E koho i kahi manawa mālie a me kahi. E hōʻalo i ka haʻi ʻana iā lākou i ka wā e holo wikiwiki ai lākou.
• E hoʻoholo i kāu makemake e ʻōlelo. E kākau paha ʻoe i lalo.
• E noi i kahi kanaka makua hilinaʻi, e like me ke kumu, kākāʻōlelo a pili paha, e hele ma laila inā kōkua ia.
• E noʻonoʻo i kāu mea e pono ai mai lākou: hoʻolohe, kōkua kūpono, hoʻomanawanui.

He aha kāu e ʻōlelo ai¶

• "Ua loaʻa iaʻu kaʻu hopena a ʻaʻole ʻo ia kaʻu i manaʻolana ai. Ua huhū au a makemake au i kāu kākoʻo."
• "Makemake au e haʻi aku iā ʻoe i ka mea i hana ʻia a me koʻu manaʻo ʻo kaʻu mau koho."
• "E ʻoluʻolu, hiki anei iā kāua ke kamaʻilio e pili ana i nā ʻanuʻu aʻe i ka wā i hoʻomaha ai kāua?"

Inā makaʻu ʻoe i ka hopena koʻikoʻi¶

E haʻi mua i ke kumu a i ʻole ke kākāʻōlelo. Hiki iā lākou ke hele mai, kōkua iā ʻoe e wehewehe a kamaʻilio pū me kou ʻohana. Inā hopohopo ʻoe no kou palekana ma ka home, e haʻi i kahi kanaka makua hilinaʻi a e kelepona i nā lawelawe mālama keiki a i ʻole kahi laina kōkua. Ma United Kingdom, ʻo Childline ka 0800 1111, a ua helu ʻia nā ʻāina ʻē aʻe ma ka helu pilikia ʻaoʻao.

Ke hoʻolohe nei i ko lākou manaʻo¶

Hiki i nā mākua ke hana ikaika no ka mea mālama lākou a hopohopo. Hāʻawi iā lākou i kahi manawa liʻiliʻi. Ma hope o ka pane mua, hiki i nā ʻohana he nui ke hoʻolālā pū.

Kamaʻilio me nā kumu a me ke kula¶

Ua ʻike nā kumu a me nā kākāʻōlelo i nā haumāna he nui i kou kūlana. E noi e hui a lawe mai i kahi papa inoa pōkole o nā nīnau:

• Hiki iā ʻoe ke wehewehe i ka mea i hewa, ma muli o kaʻu pepa a i ʻole ka hoʻomāʻewaʻewa?
• He aha kaʻu mau koho: loiloi, hoʻopiʻi, hoʻi hou, nā ala ʻē aʻe?
• He aha nā lā palena?
• Hiki i ke kula ke kōkua i ka palapala noi a i ʻole nā ​​hōʻike?
• Hiki iaʻu ke loaʻa ke kākoʻo a i ʻole ka haʻawina ʻē aʻe?
• Hiki iaʻu ke kamaʻilio me ke kākāʻōlelo ʻoihana a i ʻole kākāʻōlelo?

E hōʻoiaʻiʻo i kou manaʻo. Hiki i nā kumu ke hāʻawi i ke kākoʻo olakino inā ʻike lākou he pono ʻoe.

'Ōlelo aʻo no nā mākua¶

Hiki i kāu pane i nā hola mua ke hoʻohālike i ke ʻano o kāu keiki. He mea nui kou kūpaʻa.

First reactions¶

• E noho mālie, ʻoiai inā ʻoe e haʻalulu a hōʻeha paha. Hiki iā ʻoe ke hoʻoponopono i kou mau manaʻo ma hope me kekahi kanaka makua.
• E ʻōlelo, "Aloha au iā ʻoe, ʻaʻole kēia e hoʻololi i kēlā."
• E hoʻolohe ma mua o kāu ʻōlelo.
• Mai hōʻino, e hoʻohālikelike me nā kaikunāne a i ʻole nā ​​hoaaloha, a i ʻole e ʻōlelo "Ua ʻōlelo wau iā ʻoe."
• Hāʻawi i ka meaʻai, hoʻomaha a me ka hui.
• Hōʻalo i ka kamaʻilio koke ʻana e pili ana i nā hopena a i ʻole nā ​​hoʻopaʻi.

I nā lā aʻe¶

• E nīnau i ko lākou manaʻo, a me kā lākou makemake e hana.
• Help them find facts: deadlines, options, contacts.
• E hui pū me ke kula inā ʻae lākou.
• Keep family routines steady.
• E nānā i nā hōʻailona e lilo ana ka hōʻino i mea hohonu.
• Take care of yourself and seek support, because this can be stressful for parents too.

For more advice on supporting a child, see the guide on pehea e hiki ai i nā mākua ke kōkua i ke keiki ma o ka pilikia hoʻokolokolo.

He aha e pale aku ai i ka ʻōlelo¶

Ke nānā nei iā ʻoe iho i nā lā ma hope¶

ʻAʻole laina pololei ka hoʻihoʻi. Kākoʻo kekahi mau hana i kou noʻonoʻo a me kou kino.

• Moe. E mālama i ka papa hana maʻamau, a e pale i ka hele ʻana i ka pō.
• Ka meaʻai a me ka wai. Kākoʻo ka ʻai maʻamau i ke ʻano.
• Ka neʻe ʻana. ʻO ka hele wāwae, ka haʻuki a i ʻole ka hula i kēlā me kēia lā e kōkua i ka hoʻoponopono ʻana i ke kaumaha.
• Hoʻohui. E hoʻolilo manawa me ka poʻe mālama, ma ke kino inā hiki iā ʻoe.
• Ka hana maʻamau. ʻO ke ʻano liʻiliʻi, e like me ka ʻaʻahu a me ka ʻai ʻana i nā manawa i hoʻonohonoho ʻia, kōkua i ka wā haʻahaʻa.
• ** Nā hana leʻaleʻa.** Nā mele, nā leʻaleʻa, ka manawa ma waho a i ʻole nā ​​holoholona.
• Limit alcohol and caffeine. Both can worsen anxiety and low mood.
• Limit comparisons. Mute social media or group chats if they hurt.
• Let feelings come and go. Writing, art or talking can help.

Planning a small next step¶

When you feel ready, choose one small action: find the appeal deadline, email a teacher, book a counsellor appointment, or look up one alternative route. Small steps restore a sense of control.

When disappointment becomes a mental health concern¶

Sadness after a bad result is normal. But sometimes it deepens into something more serious, such as depression, an anxiety disorder or suicidal thinking. Pay attention to how long the feelings last and how severe they are.

Signs that you or someone you know needs more support¶

• Feeling very low, empty or hopeless most of the day for more than two weeks.
• Losing interest in things you used to enjoy.
• Sleeping far more or far less than usual.
• Changes in appetite or weight.
• Withdrawing from friends and family.
• Constant worry, panic attacks or physical symptoms like stomach pain and headaches.
• Difficulty concentrating, or school work collapsing.
• Using alcohol or drugs to cope.
• Giving away belongings, saying goodbye, or talking about being a burden.
• Statements like "there is no point," "everyone would be better off without me," or "I do not want to be here."
• Thoughts of suicide or self harm.

ʻO wai e hoʻopili¶

• A school or university counsellor, who can arrange support quickly.
• A doctor, who can check physical health and discuss treatment.
• A trusted adult such as a parent, relative or teacher.
• Helplines and text lines. Many are free and confidential.

Health services such as the National Health Service in the United Kingdom (NHS) and the American Psychological Association recommend talking therapies as effective treatments for depression and anxiety in young people. Decisions about treatment, including any medication, are for a doctor. This guide gives no medication advice.

Inā hopohopo ʻoe no kekahi¶

E nīnau pololei a me ka lokomaikaʻi: "Ke hopohopo nei au iā ʻoe. Ke manaʻo nei ʻoe e hōʻeha iā ʻoe iho?" ʻAʻole kanu ka nīnau i ka manaʻo. E hoʻolohe me ka hoʻohewa ʻole, e noho pū me lākou, a kōkua iā lākou e hoʻopili i kahi laina pilikia, ke kauka a i ʻole nā ​​lawelawe pilikia. Mai hūnā i nā pilikia koʻikoʻi, ʻoiai inā lākou e noi iā ʻoe.

He ala hoʻoholo ma hope o ka hopena maikaʻi ʻole¶

flowchart TD
    A["Loaʻa iā ʻoe kahi hopena hōʻino"] --> B{"Manaʻo paha ʻoe i ka palekana a makemake paha ʻoe e hōʻeha iā ʻoe iho?"}
    B -->|"ʻAe"| C["E haʻi i kekahi i kēia manawa a kelepona i nā lawelawe pilikia a i ʻole kahi laina pilikia"]
    B -->|"ʻAʻole"| D["Hoʻomaha, hanu, ʻai a haʻi i hoʻokahi kanaka hilinaʻi"]
    D --> E["E kali ma mua o nā hoʻoholo nui"]
    E --> F["E nānā i nā kiko'ī hopena a me nā lā palena"]
    F --> G{"Manaʻo paha ʻoe he hewa a pilikia paha i ka lā?"}
    G -->|"ʻAe"| H["E nīnau i ke kula e pili ana i ka loiloi, hoʻopiʻi a noʻonoʻo kūikawā paha"]
    G -->|"ʻAʻole"| I["E kūkākūkā me ke kumu a i ʻole ke kumu aʻoaʻo"]
    H --> J["E hoʻolālā i nā ʻanuʻu aʻe ma ke ʻano like"]
    I --> J
    J --> K{"ʻOi aku ke ʻano haʻahaʻa ma mua o ʻelua pule?"}
    K -->|"ʻAe"| L["E ʻike i ke kākāʻōlelo a i ʻole ke kauka"]
    K -->|"ʻAʻole"| M["E mālama i nā hana maʻamau liʻiliʻi"]

Hoʻohālikelike i kāu mau koho¶

Ke aʻo ʻana mai ka ʻike¶

Ke manaʻo ʻoe e mākaukau, hiki i kahi loiloi mālie ke kōkua iā ʻoe e ulu. ʻAʻole kēia ka hewa iā ia iho. He aʻo pono.

• He aha ka mea i hana maikaʻi i kāu hoʻomākaukau ʻana, a he aha ka mea i hana ʻole?
• Aia nā kumuhana āu i pale ai?
• Pehea ʻoe i mālama ai i ka manawa ma ka hoʻokolokolo?
• Pehea kou hiamoe, ʻai a me ke kaumaha i nā pule ma mua?
• E kōkua anei nā ʻano haʻawina like ʻole, e like me ka hoʻomanaʻo ikaika a me nā pepa i hala? ʻO ke alakaʻi ma e hoʻopaʻa pono i ka wā pōkole papa inoa i nā ʻano hana.
• Pono ʻoe i ke kākoʻo, e like me ka hale noho a i ʻole ka ʻōlelo aʻoaʻo?
• He aha kāu e haʻi aku ai i kahi hoaaloha i kou kūlana?

ʻO ke kākau ʻana i kāu mau pane e hoʻololi i kahi ʻike ʻeha i hoʻolālā. He nui ka poʻe e ʻōlelo ma hope mai ua aʻo ʻia lākou i ke aʻo ʻana i nā mākau, ka ʻike pilikino a i ʻole ke kūpaʻa i loaʻa ʻole iā lākou.

Nā moʻolelo maʻamau¶

Mio: Hoʻokahi hoʻokolohua maikaʻi ʻole e hōʻino i koʻu wā e hiki mai ana. Nui nā ʻoihana a me nā papa e hiki ke loaʻa i nā ala he nui, a nui nā poʻe kūleʻa i loaʻa i nā hemahema.

Kumu Manaʻo: ʻAʻole e hana nā hoʻopiʻi. Hana kekahi, ʻoiai ma kahi i loaʻa ai kahi hōʻailona a i ʻole ka hewa hoʻokele a i ʻole kahi i kākau ʻia nā kūlana kūikawā. ʻAʻole hana nā poʻe ʻē aʻe, no laila e noi i ka ʻōlelo aʻo maoli.

Moʻolelo: Inā haʻi wau i koʻu mau mākua, ʻaʻole lākou e kala mai iaʻu. Hoʻōla ka hapa nui o nā ʻohana, a nui nā mākua e pane me ke kākoʻo ke hala ka haʻalulu.

Moʻolelo: Pono wau e hoʻopau koke. Ke kaumaha a me ka hoʻohaʻahaʻa i ka manawa. ʻO ka ʻae ʻana iā ʻoe iho e noʻonoʻo, ʻoiai e hana ana i nā ala liʻiliʻi, he olakino.

Kumu Manaʻo: ʻO ka makemake ʻana i ke kōkua he nāwaliwali au. He koho ikaika a kūpono hoʻi ka noi ʻana i ke kākoʻo.

He papa helu no ka pule mua¶

• Ua haʻi au i kekahi mea aʻu e hilinaʻi nei.
• ʻAi au, inu a hiamoe.
• ʻAʻole au i hoʻoholo nui i ka lā mua.
• Ua kākau wau i nā ʻoiaʻiʻo, nā lā palena a me nā nīnau.
• Ua nīnau au i kaʻu kula e pili ana i nā koho loiloi, hoʻopiʻi a lawe hou.
• Ua kamaʻilio wau me ke kumu a i ʻole ke kākāʻōlelo e pili ana i nā ala ʻē aʻe.
• ʻIke wau i ka mea e hoʻopili ai inā pilikia wau a haʻahaʻa loa.
• Ua hoʻolālā au i kahi hana liʻiliʻi aʻe no ka lā ʻapōpō.

Nānā ʻia nā kumu¶

• National Health Service (United Kingdom), nā ʻaoʻao e pili ana i ke koʻikoʻi o ka hoʻokolokolo, ke kaumaha o ka poʻe ʻōpio a me ka loaʻa ʻana o ke kōkua.
• American Psychological Association (United States), nā kumuwaiwai e pili ana i ka hoʻohaʻahaʻa, ke kaumaha a me ke kaumaha.
• Nā Centers for Disease Control and Prevention (United States), ʻike e pili ana i ke olakino noʻonoʻo ʻōpio a me ka pale ʻana i ke ola kino.
• ʻAha Kūkākūkā no nā Kuleana (United Kingdom), nā lawelawe ma hope o ka hopena a me nā alakaʻi hoʻopiʻi.
• College Board a me ACT (United States), helu a me nā ʻaoʻao kulekele hoʻāʻo.
• Mind and Young Minds (United Kingdom), alakaʻi no ka poʻe ʻōpio a me nā mākua i nā hopena hōʻike a me ke olakino noʻonoʻo.
• 988 Suicide and Crisis Lifeline (United States), Samaritans and Childline (United Kingdom), no nā kikoʻī pili pili pilikia.

Hoʻololi pinepine a ʻokoʻa nā kulekele ma ka ʻāina a me ke kino hoʻokolokolo. E nānā i nā lula o kēia manawa. He ʻike maʻamau kēia alakaʻi, ʻaʻole ʻōlelo aʻoaʻo kānāwai a lapaʻau paha, a ʻaʻohe ʻōlelo aʻo lāʻau lapaʻau.

Nīnau pinepine¶

He aha kaʻu e hana ai i nā hola mua ma hope o ka hopena maikaʻi ʻole?¶

Hoʻomaha, hanu mālie, ʻai a inu, a haʻi i kahi kanaka āu e hilinaʻi ai i ʻole ʻoe hoʻokahi me ia. E pale i nā hoʻoholo nui, ka waiʻona a me nā lāʻau lapaʻau, a me nā leka huhū. Ke hala ka nalu mua, e kākau i nā ʻoiaʻiʻo, nā lā palena a me nā nīnau, a nīnau i kāu kula e pili ana i nā koho.

Hiki iaʻu ke hoʻopiʻi i kaʻu hopena hōʻike?¶

ʻAe pinepine, ʻoiai ʻokoʻa ke kaʻina hana e ka ʻāina a me ke kino hoʻokolokolo. Loaʻa nā koho i ka mākaʻikaʻi ʻana, ka ʻōlelo, ke komo ʻana i kāu pepa, ka hoʻopiʻi kūhelu, a me ka noʻonoʻo kūikawā inā pili ʻoe i ka maʻi a i ʻole ka pilikia. E nīnau koke i kāu luna kula a i ʻole ka luna hoʻokolokolo no nā palena manawa, no ka mea hiki ke pōkole, a e nīnau inā hiki i kahi ʻōlelo ke hoʻohaʻahaʻa a hoʻonui i kou kaha.

Pehea wau e haʻi aku ai i koʻu mau mākua no ka hopena maikaʻi ʻole?¶

E koho i kahi manawa mālie, e hoʻoholo i kāu mea e ʻōlelo ai, a noʻonoʻo e noi i ke kumu a i ʻole ke kākāʻōlelo e kōkua. Hiki iā ʻoe ke ʻōlelo ʻaʻole ʻo ka hopena ka mea āu i manaʻo ai, ua huhū ʻoe a makemake i ke kākoʻo, a makemake ʻoe e kamaʻilio e pili ana i nā koho. Inā hopohopo ʻoe no kou palekana ma ka home, e haʻi i kahi kanaka makua hilinaʻi a hoʻopili i kahi laina kōkua.

ʻO ka manawa hea ka hōʻailona o kahi pilikia olakino noʻonoʻo?¶

E ʻimi i ke kōkua inā ʻoi aku ka haʻahaʻa o ka naʻau, ka manaʻolana, ka haʻalele ʻana, ka hiamoe a i ʻole ka ʻai ʻana, ka makaʻu a i ʻole ka nalowale o ka hoihoi i ʻoi aku ma mua o ʻelua pule, a inā ʻoe e hoʻohana i ka waiʻona a i ʻole nā ​​​​lāʻau lapaʻau e hoʻokō ai. E kamaʻilio me ke kākāʻōlelo kula a kauka paha. Inā he manaʻo kou e pepehi iā ʻoe iho a i ʻole e hōʻeha iā ʻoe iho, e haʻi i kekahi i kēia manawa a kelepona i kāu helu pilikia kūloko a i ʻole kahi laina pilikia e like me 988 ma United States a me Kanada a i ʻole Samaria ma 116 123 ma United Kingdom a me Ireland.

He palapala no ke aʻo ʻana hou aku¶

Inā makemake ʻoe e ʻike pehea e kākoʻo ai i kahi hoaaloha a i ʻole ʻohana i loko o ka manawa paʻakikī, e noʻonoʻo i kahi papa kōkua mua a i ʻole noʻonoʻo noʻonoʻo mai ke Keʻa ʻulaʻula, St John Ambulance, a i ʻole kahi mea lawelawe kūloko. Hoʻohana lima kēia mau papa a aʻo i nā ala mālie a kūpono e hoʻolohe ai a hoʻopili i kekahi me ke kōkua.

Nā alakaʻi pili¶

• E ho'āʻo i ka hopohopo ma ka lā hoʻokolokolo
• Pehea e hiki ai i nā mākua ke kōkua i ke keiki ma o ka pilikia hoʻokolokolo
• ʻO ka ʻoiaʻiʻo o ke kula a me nā hoʻopiʻi hoʻopunipuni
• Pilikia ola kino
• Helu pilikia