Siza ingane yakho ikwazi ukubhekana nokucindezeleka

Intsha ibhekana nezingcindezi ezahlukahlukene. Kwabanye, izama ukulinganisela umsebenzi wesikhashana nezintaba zomsebenzi wesikole. Abanye kungadingeka basize ekhaya noma babhekane nokuxhashazwa noma ukucindezela kontanga.Noma ngabe yini imbangela, ukuqala indlela eya ebudaleni kunezinselele zako ezikhethekile.

Ungasiza ingane yakho ngokufunda ukubona izimpawu zokucindezeleka nokufundisa ingane yakho izindlela ezinempilo zokubhekana nayo.

Imithombo ejwayelekile yokucindezela kwentsha ifaka phakathi:

• Ukukhathazeka ngomsebenzi wesikole noma amamaki
• Imithwalo yemfanelo yejuggling, efana nesikole nomsebenzi noma nemidlalo
• Ukuba nezinkinga nabangane, ukuxhashazwa, noma ukucindezela kweqembu lontanga
• Ukuya ocansini noma uzizwe unengcindezi yokwenza lokho
• Ukushintsha izikole, ukuhambisa, noma ukubhekana nezinkinga zezindlu noma ukungabi nakhaya
• Ukuba nemicabango engemihle ngabo
• Ukuhamba ngezinguquko zomzimba, kubo bobabili abafana namantombazane
• Ukubona abazali babo bedivosa noma behlukana
• Ukuba nezinkinga zezezimali emndenini
• Ukuhlala ekhaya noma endaweni engaphephile
• Ukuthola ukuthi yini okufanele uyenze ngemuva kwesikole esiphakeme
• Ukungena ekolishi

Funda ukubona izimpawu zokucindezeleka enganeni yakho. Qaphela uma ingane yakho:

• Ukwenza ngokuthukuthela noma ngokucasuka
• Ukhala kaningi noma ubonakale ekhala izinyembezi
• Ukuhoxa emisebenzini nakubantu
• Unenkinga yokulala noma ulala kakhulu
• Kubonakala sengathi ukhathazeke ngokweqile
• Idla kakhulu noma inganele
• Izikhalazo zekhanda noma zesisu
• Kubonakala sengathi ukhathele noma awunawo amandla
• Isebenzisa izidakamizwa noma utshwala

Funda izimpawu zezinkinga zempilo yengqondo ezibucayi ukuze uthole usizo enganeni yakho:

• Izimpawu zokucindezeleka kwentsha
• Izimpawu zesifo sokukhathazeka

Uma ucabanga ukuthi ingane yakho ingaphansi kwengcindezi enkulu, ungasiza ingane yakho ukuthi ifunde ukuyilawula. Nawa amanye amathiphu:

• Chithani isikhathi ndawonye. Zama ukuchitha isikhathi esithile wedwa nengane yakho isonto ngalinye. Noma ingane yakho ingakwamukeli, izobona ukuthi unikele ngakho. Bamba iqhaza ekuphatheni noma ekuqeqesheni iqembu labo lezemidlalo, noma ngokuhlanganyela emisebenzini yesikole. Noma, vele uye emidlalweni, emakhonsathini, noma emidlalweni abandakanyeka kuyo.
• Funda ukulalela. Lalela ngokukhululekile ukukhathazeka nemizwa yengane yakho, futhi wabelane ngemicabango emihle. Buza imibuzo, kepha ungahumushi noma ungene ngeseluleko ngaphandle uma ubuzwa. Lolu hlobo lokukhulumisana ngokukhululekile lungenza ingane yakho izimisele ngokwengeziwe ukuxoxa ngokucindezeleka kwayo nawe.
• Yiba yisibonelo. Kungakhathaliseki ukuthi uyazi noma cha, ingane yakho ibheka kuwe njengesibonelo sokuziphatha okunempilo. Yenza konke okusemandleni akho ukuthi ulawule ukucindezelwa kwakho futhi ukulawule ngezindlela ezinempilo.
• Yenza ingane yakho ihambe. Ukuvivinya umzimba njalo kungenye yezindlela ezingcono kakhulu zokunqoba ukucindezeleka, kubantu abadala nentsha. Khuthaza izingane zakho ukuthi zithole ukuzivocavoca ezikujabulelayo, noma ngabe kuyimidlalo yeqembu noma eminye imisebenzi efana ne-yoga, ukukhuphuka odongeni, ukubhukuda, ukudansa, noma ukuhamba izintaba. Ungahle usikisele ukuzama umsebenzi omusha ndawonye.
• Bheka ukulala. Intsha idinga inqwaba yokuvalwa. Ukungalali ngokwanele kwenza kube nzima ukuphatha ukucindezeleka. Zama ukuqinisekisa ukuthi ingane yakho ilala okungenani amahora ayisishiyagalombili ubusuku bonke. Lokhu kungaba yinselele phakathi kwamahora wesikole nomsebenzi wesikole. Enye indlela yokusiza ukunciphisa isikhathi sesikrini, kokubili i-TV nekhompyutha, kusihlwa ngaphambi kokulala.
• Fundisa amakhono okuphatha umsebenzi. Fundisa ingane yakho izindlela eziyisisekelo zokuphatha imisebenzi, njengokukwenza uhlu noma ukweqa imisebenzi emikhulu ibe mincane nokwenza ucezu olulodwa ngasikhathi.
• Ungazami ukuxazulula izinkinga zentsha yakho. Njengomzali, kunzima ukubona ingane yakho icindezelekile. Kodwa zama ukumelana nokuxazulula izinkinga zentsha yakho. Esikhundleni salokho, sebenzani ndawonye ukuze nicabange ngezixazululo futhi nivumele ingane yenu ize nemibono. Ukusebenzisa le ndlela kusiza intsha ifunde ukubhekana nezimo ezicindezelayo yodwa.
• Thenga ngokudla okunempilo. Njengabantu abaningi abadala, intsha ivame ukufinyelela ukudla okulula okungenampilo lapho ingaphansi kwengcindezi. Ukuze ubasize bamelane nale nkanuko, gcwalisa ifriji namakhabethe akho ngemifino, izithelo, okusanhlamvu okuphelele namaprotheni anciphile. Yeqa amasoda nekhalori ephezulu, ukudla okulula okunoshukela.
• Dala amasiko omndeni. Izinqubo zomndeni zingaduduza ingane yakho ngezikhathi ezinzima. Ukuba nesidlo sakusihlwa somndeni noma ubusuku be-movie kungasiza ekunciphiseni ukucindezeleka kosuku futhi kukunikeze ithuba lokuxhuma.
• Musa ukufuna ukuphelela. Akekho kithi owenza konke ngokuphelele. Ukulindela ukuphelela kusuka enganeni yakho akunangqondo futhi kumane nje kungeze ukucindezeleka.

Shayela umhlinzeki wakho wezokunakekelwa kwezempilo uma ingane yakho ibonakala:

• Ukhungathekiswa yingcindezi
• Ukhuluma ngokuzilimaza
• Ukhuluma ngemicabango yokuzibulala

Shayela futhi uma ubona izimpawu zokucindezeleka noma ukukhathazeka.

Intsha - ukucindezeleka; Ukukhathazeka - ukubhekana nokucindezeleka

I-American Psychological Association. Ngabe intsha ithatha imikhuba yokucindezela yabantu abadala? www.apa.org/news/press/releases/stress/2013/stress-report.pdf. Kubuyekezwe uFebhuwari 2014. Kufinyelelwe .Okthoba 26, 2020.

I-American Psychological Association. Ungazisiza kanjani izingane nentsha ukuphatha ukucindezeleka. www.apa.org/topics/child-development/stress. Kubuyekezwe u-Okthoba 24, 2019. Kufinyelelwe ngo-Okthoba 26, 2020.

UKatzman DK, uJoffe A. Umuthi wobusha. Ku: IGoldman L, iSchafer AI, ama-eds. IGoldman's Cecil Medicine. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 14.

IHolland-Hall CM. Intuthuko yentsha ngokomzimba nangokwenhlalo. Ku: Kliegman RM, St Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Incwadi kaNelson Yezingane. Umhlaka 21. IPhiladelphia, PA: Elsevier; 2020: isahluko 132.

• Ukucindezeleka
• Impilo Yengqondo Yentsha