Ukudangala kwangemva kokubeletha: kuyini, izimpawu nokwelashwa

-Delile

• Izimpawu zokudangala kwangemva kokubeletha
• Ukuhlolwa okusheshayo ukukhombisa ukucindezeleka kwangemva kokubeletha. Phendula, mhlawumbe, phakathi kwesonto lesibili nenyanga yesi-6 yengane.
• Izimbangela zokudangala kwangemva kokubeletha
• Ukwelashwa kufanele kube kanjani
• 1. Ukwesekwa ngokwengqondo
• 2. Ukudla
• 3. Ukuvivinya umzimba
• 4. Ukusetshenziswa kwemithi

Ukudangala kwangemva kokubeletha ukuphazamiseka kwengqondo okungavela ngemuva nje kokuzalwa kwengane noma kuze kufike ezinyangeni eziyisithupha ngemuva kokubeletha futhi kubonakala ngokudabuka okungapheli, ukungabi nentshisekelo enganeni, ukuzethemba okuphansi, ukudikibala nemizwa yephutha. Lesi simo singadalwa ukwesaba ukuba ngumama, ngenxa yokwanda kwemithwalo yemfanelo, ubunzima bobudlelwano noma ukucindezeleka ngesikhathi sokukhulelwa.

Yize kuvamile, ukucindezeleka kwangemva kokubeletha akuhlolisiswa kaningi, njengoba izimpawu nezimpawu zivame ukwenzeka esikhathini sokubeletha. Kodwa-ke, kubalulekile ukubheka ukuthi izimpawu ziyaqhubeka yini, njengoba kulokhu kubalulekile ukuthi kutholakale usizo lwengqondo ukukhuthaza inhlalakahle yowesifazane nokumsiza ukuthi amukele kangcono ingane yakhe nokuba ngumama.

Izimpawu zokudangala kwangemva kokubeletha

Izimpawu zokudangala kwangemva kokubeletha zingavela ngemuva nje kokubeletha, noma kuze kube unyaka ngemuva kokuzalwa kwengane, futhi kuvame ukufaka:

1. Ukudabuka okuqhubekayo;
2. Icala;
3. Ukuzenyeza;
4. Ukudumazeka nokukhathala ngokweqile;
5. Intshisekelo encane enganeni;
6. Ukwehluleka ukuzinakekela wena nengane;
7. Ukwesaba ukuba wedwa;
8. Ukuntula ukudla;
9. Ukungabi nenjabulo emisebenzini yansuku zonke;
10. Kunzima ukulala.

Ezinsukwini zokuqala kuze kube yinyanga yokuqala yokuphila kwengane, kuyinto ejwayelekile ukuthi owesifazane akhombise ezinye zalezi zimpawu, njengoba umama edinga isikhathi sokuzivumelanisa nezidingo zengane nezinguquko empilweni yakhe. Kodwa-ke, lapho izimpawu zokudangala kwangemva kokubeletha ziqhubeka amasonto ama-2 noma ngaphezulu, kuyalulekwa ukuxhumana nodokotela wezifo zengqondo ukuze ahlole isimo bese eqala ukwelashwa okufanele. Uma kukhona ukusola kwalesi sifo, phendula manje:

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Ukuhlolwa okusheshayo ukukhombisa ukucindezeleka kwangemva kokubeletha. Phendula, mhlawumbe, phakathi kwesonto lesibili nenyanga yesi-6 yengane.

Izimbangela zokudangala kwangemva kokubeletha

Ukudangala kwangemva kokubeletha akunasizathu esithile, kepha ezinye izinto zingavuna ukwenzeka kwaso, njengokucindezeleka kwangaphambilini, ukucindezeleka ngesikhathi sokukhulelwa, ukuntuleka kokuhlela ukukhulelwa, iminyaka yobudala bomama, izinkinga zobudlelwano, udlame lwasekhaya nezimo zezenhlalo nezomnotho.

Ngaphezu kwalokho, ukuntuleka kokwesekwa ngumndeni, ukuhlala wedwa, ukukhathazeka, ukungalali kahle nokulutha utshwala noma ezinye izidakamizwa nakho kungaholela ekucindezelekeni kwangemva kokubeletha.

Ukwelashwa kufanele kube kanjani

Ukwelashwa kokucindezeleka kwangemva kokubeletha, kokubili kwabesilisa nakwabesilisa, kufanele kwenziwe ngezinyathelo zemvelo, njengokwelashwa nokudla okunempilo nokulinganisela, ikakhulukazi kwabesifazane, ngoba ezinye izinto ezikhona emithini elwa nokudangala zingadlulela enganeni ubisi.

Ngakho-ke, ezinye izindlela zokwelashwa zokudangala kwangemva kokubeletha yilezi:

1. Ukwesekwa ngokwengqondo

Ukwesekwa ngokwengqondo kubalulekile ekucindezelekeni kwangemva kokubeletha, njengoba kuvumela umuntu ukuthi akhulume ngendlela azizwa ngayo ngaphandle kokwesaba ukwahlulelwa kanye / noma ukukhathazeka ngalokho abanye abantu abangakucabanga futhi, ngalokho-ke, kungenzeka ukuthi imizwa iyasetshenzelwa kanye nomuntu qala ukuzizwa ungcono.

I-Psychotherapy noma ukwelashwa kweqembu kufanele kuqondiswe ngudokotela wezengqondo noma we-psychotherapist futhi ukwelashwa kufanele kuhlale cishe ngezikhathi ze-10-12, ezenziwa masonto onke, kuyindlela enhle yokulekelela ukwelashwa ngemithi, kepha ezimweni eziningi kungahle kungadingi nokuthi thatha imithi.

Ngaphezu kwalokho, ukukhuluma nomlingani wakho, amalungu omndeni noma umngani omuhle nakho kuyasiza ekudambiseni ingcindezi nengcindezi usuku nosuku, kukhuthaza inhlalakahle nokuxhumana okungcono nomphakathi, nakho okubaluleke kakhulu ukuphuma ekucindezelekeni.

2. Ukudla

Ukudla okudliwa nsuku zonke nakho kungasiza ekulweni nezimpawu zokudangala futhi kuthuthukise umuzwa wenhlalakahle nokuzethemba komuntu. Okunye ukudla olwa nokudangala ubhanana oluhlaza, ukwatapheya kanye nama-walnuts, okufanele kudliwe njalo, njengoba ene-tryptophan, eyi-amino acid ehambisana nokukhiqizwa kwe-serotonin, eyi-neurotransmitter eqinisekisa umuzwa wenhlalakahle .

Ngaphezu kwalokho, i-omega 3 supplementation ingaba wusizo njengendlela yokulekelela ukwelashwa ekulweni nokudangala. Lolu hlobo lwe-supplement lusebenzela ukuthuthukisa inhlalakahle futhi lungatholakala emakhemisi nasezitolo zemithi, kepha akufanele lusetshenziswe ngaphandle kokwazi kukadokotela.

I-Omega 3 ikhonjisiwe ngoba inezinto ezilwa nokuvuvukala futhi inegalelo ekushibilikeni okukhulu nasekusebenzeni kobuchopho. Ngaphezu kwalokho, i-omega 3 fatty acids futhi inyusa ukwethulwa kwe-neurotransmission kwe-serotonin, kuthuthukisa ukuthuthuka kwemizwa kanye nomuzwa wenhlalakahle.

Bona futhi kuvidiyo engezansi ongakudla ukuze uthuthukise imizwa yakho:

3. Ukuvivinya umzimba

Noma ikuphi ukuzivocavoca umzimba kuyasiza ukulwa nokudangala futhi yize kunzima ukukhuthazeka ukuphuma endlini uye ejimini, kubalulekile ukuthi okungenani uhambe uyoshaywa umoya emgwaqweni, uphazamise ingqondo. Enye indlela ongahamba ngayo ukuhamba nomntwana ekuseni kakhulu noma ushiye ingane ezandleni zomunye umuntu, ukuze ube nesikhathi sakho.

Ukuvivinya umzimba njalo kuzokhipha ama-endorphin angene egazini futhi kuthuthukise ukujikeleza kwegazi, izici ezimbili ezibalulekile zokulwa nokudangala. Ngaphezu kokuhamba ngezinyawo, kunamanye amathuba afana nokubhukuda, i-aerobics yamanzi, ama-pilates noma ukuqeqeshwa kwesisindo, okungenziwa izikhathi ezi-2 noma ezi-3 ngesonto okungenani imizuzu engama-45.

4. Ukusetshenziswa kwemithi

Ukusetshenziswa kwamakhambi okudambisa ingcindezi kunconywa kuphela ezimweni ezinzima kakhulu zokudangala kwangemva kokubeletha futhi lapho ukwelashwa kwengqondo kunganele, ukusetshenziswa kwe-Sertraline, i-Paroxetine noma i-Nortriptyline kunganconywa ngudokotela, okubonakala sengathi kuphephe kakhulu futhi akulimazi ukuncelisa ibele. Uma owesifazane engancelisi ibele, kunganconywa amanye amakhambi anjenge-serotonin reuptake inhibitors ekhethiwe. Yazi amakhambi amahle kakhulu wokudangala.

Umphumela wemithi kungathatha amasonto amabili kuya kwamathathu ukubonwa, futhi kungadingeka ukuthi uqhubeke nokuthatha umuthi izinyanga eziyisithupha noma ngaphezulu. Uma ubona ukuthi uzizwa ungcono ngemuva kokuqala ukusebenzisa imishanguzo, akufanele uzame ukuyeka ukuthatha noma ukunciphisa umthamo, ngaphandle kokukhuluma nodokotela kuqala.