Izindlela Eziyisi-6 Engifunda Ngazo Ukuphatha Ingcindezi Njengomama Omusha

-Delile

• 1. Ukuzivocavoca umzimba.
• 2. Hlanganisa amanzi.
• 3. Faka indodakazi yami ezintweni engizithandayo.
• 4. Khuluma ngayo.
• 5. Hleka.
• 6. Nginake.
• Buyekeza kwe-

Buza noma yimuphi umama omusha ukuthi usuku oluhle kuye lungabukeka kanjani futhi ungalindela okuthile okuhlanganisa konke noma okunye kwalokhu: ukulala ubusuku bonke, igumbi elinokuthula, ukugeza okude, ikilasi le-yoga. Angiqondanga "impela " ukuthi likhanga kanjani "usuku lokuphumula", noma i-heck, noma amahora ambalwa kimi, ibukeke yaze yazala indodakazi yami ezinyangeni ezimbalwa ezedlule. Ngokushesha, ngafunda ukuthi yize kumnandi futhi kunomvuzo, ukuba ngumama omusha nakho kungacindezela, njengokucindezela okukhulu.

"Umzimba wakho nengqondo kunempendulo yokucindezeleka okuzenzakalelayo, ukulwa noma impendulo yendiza," kuchaza u-Wendy N. Davis, Ph.D., umqondisi omkhulu we-Postpartum Support International. "Uma ucindezelekile, ugcwala ama-hormone okucindezeleka afana ne-cortisol ne-adrenaline, okuthinta indlela ozizwa ngayo, ocabanga ngayo, futhi ohamba ngayo." Funda: Akukuhle uma uzama ukubhekana nokuncishwa ubuthongo, izinguquko zamanabukeni, nezinyembezi. (Okuhlobene: Ukuthi Ukukhathazeka Nokucindezeleka Kungathinta Kanjani Ukuzala Kwakho)

Izindaba ezimnandi? Futhi une-othomathikhiukuphumula impendulo, futhi. "Uma usebenzisa amasu okudambisa ingcindezi, ukulwa noma amakhemikhali endiza athathelwa indawo ama-hormone ahlukile nama-neurotransmitter afana ne-serotonin, i-oxytocin, nama-endorphin," kusho uDavis. "Awucabangi nje imicabango ejabulisayo, ushintsha i-chemistry nemilayezo ebuchosheni bakho."

Ngenhlanhla, ukusebenzisa le mpendulo yokuphumula akuthathi isikhathi esiningi futhi kungenziwa lapho unengane yakho. Lapha, izindlela ezimbalwa engithole ngazo ukukhululeka ekucindezelekeni njengomama omusha — nokuthi kungani lezi zinyathelo ezilula zingakusiza uthole i-zen edingeka kakhulu.

1. Ukuzivocavoca umzimba.

Noma ngubani owake wezwa ukukhululeka okumnandi ngokuhamba kwesikhathi, isigaba sokubulala killer, noma isigaba se-yoga esiyindumasi uyazi ukuthi ukuvivinya amandla kunempilo yezengqondo. Ngokwami, ukuvivinya umzimba bekulokhu kuyindlela kimi yokubhekana nokucindezeleka nokukhathazeka. Lokhu akuzange kushintshe lapho uba ngumama omusha. (Yingakho ngenqaba ukuzizwa nginecala ngokuzivocavoca ngenkathi ingane yami ilele.) Amasekhethi asekhaya, ukuhamba nengane yami, noma ukuya ejimini (lapho ngithola usizo ngokunakekela izingane) kusiza ekunciphiseni ukushaya kwezinsuku ezicindezelayo nokuswela ubuthongo. Isayensi ithi ukuzivocavoca kuyakusebenza ukuze wehlise umoya, futhi. Uma uzivocavoca umzimba, ubuchopho bakho budala ama-hormone "ajabulisayo" (a la endorphins) enza ngcono isimo semizwa, ukulala,futhi ugqhozu lwakho. Ngisho nokuhamba nje imizuzu embalwa kungasiza ekuqedeni imizwa yokukhathazeka. (Okuhlobene: Ubufakazi Obuningi Bokuthi Noma Ikuphi Ukuvivinya umzimba Kungcono kunokungawuvivinyi)

2. Hlanganisa amanzi.

Iqiniso elijabulisayo: Ubuwazi ukuthi ubisi lwebele lungamaphesenti angama-87 amanzi? Kungenzeka ukuthi omama abasha bazizwa bomile njalo lapho ingane yabo iphakelwa. Ukuhlala u-hydrated kuyinto eza kuqala hhayi nje kuphela impilo yami engokwenyama, kodwa nempilo yengqondo, nayo. Ngisho nokushoda kwamanzi okungamaphesenti angu-1 kuye kwahlotshaniswa nokushintsha kwemizwa engemihle. Ngakho-ke lapho ngiqala ukuzizwa ngisemaphethelweni, futhi ngibona ukuthi ukuncishwa ubuthongo akuyona ukuphela kwembangela, ngimane ngigcwalise ibhodlela lami lamanzi.

I-FWIW, ayikho imali ebekiwe okufanele uyiphuze kakhulu lapho unesi: I-American College of Obstetricians and Gynecologists (ACOG) incoma ukuphuza "amanzi" amaningi nokuningi uma umchamo wakho umnyama. Kimi, amaphilisi e-Nuun electrolyte engiwahlakazayo emanzini abe ngumshintshi womdlalo kanye nebhodlela lamanzi eligoqiwe ukuligcina libanda (ngithanda amabhodlela kaTakeya ngoba kulula ukuwaphuza futhi kunzima ukuwachitha).

3. Faka indodakazi yami ezintweni engizithandayo.

Ukuba wedwa nengane amahora ekugcineni kungaba nzima — futhi kwehlukanise. Ngiyavuma ukuthi ngempela ngi-Googled "ukuthi ngenzeni ngosana olusanda kuzalwa" (kanye nabanye abaningi, khumbulani). Futhi nakuba isikhathi kumata omsebenzi sibalulekile ekukhuleni komntwana, ngezinye izikhathi, ngifaka nendodakazi yami emisebenzini ethanda ukuyenza. Noma ngabe lokho kumenza abe bouncer ngenkathi ngipheka futhi ngilalela umculo noma ngihambahamba ngezinyawo ibanga elide. Kulula ukucabanga ukuthi ukuze wenze izinto "owakudala" obekuthanda ukuzenza, ukuthi kufanele uthole umuntu ozoba ngumnakekeli womntwana, kepha ngithole ukuthi ukuba naye abe khona nakweminye imisebenzi emincane engilethela injabulo, kuyangisiza uzizwe uzolile. Ngiphinde ngicindezele kancane ngokuthi ngisigcwalisa kanjani isikhathi sakhe siphapheme. (Related: Yeka Usuku Empilweni Njengomama Omusha ~ Ngempela~ Kubukeka Kanjani)

4. Khuluma ngayo.

Njengomama omusha, kulula kakhulu ukungena ekhanda lakho, unqotshwe ngemicabango engapheli, noma ubuze noma yini nakho konke okwenzayo. Leyo nkhulumomphendvulwano yangaphakathi ingakhathaza, futhi uma ungaqapheli, nayo ingalimaza. Imvamisa kuyasiza ukuthi omunye umuntu akunikeze okokufaka (futhi akwazise ukuthi wenza konke okusemandleni akho). "Ukunikeza izwi emizweni yakho nasemizweni yakho kusiza ingxenye yokucabanga yobuchopho bakho ukuthi ingene ku-inthanethi, esikhundleni sokuzizwa ukhungathekile futhi ungenangqondo," kuqinisekisa uDavis. Uwedwa ekhaya? Ungakwenza lokhu ngokumane usho ngokuzwakalayo okuthile okufana nokuthi "Ngikhungathekile impela manje!" noma "Ngithukuthele kakhulu njengamanje, kodwa ngiyazi ukuthi ngizokuqeda lokhu," kuphawula uDavis. Noma, yebo, ungahlala ukhuluma nodokotela-leyo yindlela eyodwa yokubeka phambili impilo yakho yengqondo ngaphambi, ngesikhathi nangemva kokukhulelwa.

5. Hleka.

Izimo ezithile — okuwukuthi ukuhlanza kwengane okukuhlabe kwesokudla * ngemuva kokuthi uzishintshe nengubo yazo — kungakwenza ufune ukuhleka noma ukukhala. Kubalulekile ukukhetha inketho yangaphambili ngezikhathi ezithile. Ukuhleka kuyisixazululo semvelo sokuqeda ukucindezeleka, kusebenze inhliziyo yakho, amaphaphu, nemisipha, futhi kukhuthaze ubuchopho bakho ukuthi bakhe lawo mahomoni azizwa kahle.

6. Nginake.

Uyazi ukuthi kufanele ubheke kanjani izinkomba ezithile enganeni ukuze wazi ukuthi uzibeke nini ukuze zilale noma uzidlise nini? Ukulalela ukuthi uzizwa kanjani kungakusiza uqaphele lapho ukucindezela sekuqala ukwakha, kusho uDavis. Mina, okokuqala, ngingacasuka kakhulu futhi ngikhungatheke lapho ngiqala ukucindezelwa; i-fuse yami iyancipha ngokuzumayo. (Kuhlobene: Izimpawu Zomzimba Eziyi-7 Ucindezeleke Kakhulu Kunokuba Uqaphela)

Ezinye izimpawu zengcindezi zifaka inhliziyo eshaya ngamandla, ukuphefumula ngokushesha, imisipha eshubile nokujuluka, ngokusho kukaDavis. Ukubona okwenzekayo, ukuzibamba, nokudonsa umoya kancane kungakusiza ukhululeke, uthumele umlayezo engqondweni yakho ukuze uqale impendulo yokuphumula, usho kanje. Zama lokhu: Hogela umoya izikhathi ezine, ubambe umoya izikhathi ezine, bese ukhipha umoya kancane uma unezibalo.

Buyekeza kwe-