Lokho Okudingeka Njalo Kumama Okumele Ube Nakho - Okungenziwa Zero NgeRegistry Yezingane

-Delile

• Ilapho phambi kwethu, kepha asikubheki
• Qala ngokulala
• Khomba abantu bakho (noma umuntu)
• Hlela ukunyakaza
• Joyina amaqembu omama
• Yazi konke izimpawu zokuphazamiseka kokubeletha
• Dala isivumelwano

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Siyelulekwa ukuthi sihlele ukubhaliswa kwethu futhi sihlele nokuzalwa kwethu, kepha kuthiwani ngokuhlelela impilo yethu yengqondo?

Ngikhumbula ngokusobala ngimi endaweni yokulala eBabies "R" Us (RIP) imizuzu engama-30, ngibuka nje.

Ngichithe isikhathi eside kunaleso ngizama ukuthola amabhodlela amahle kakhulu ne-stroller futhi ngijikela ingane yethu yentombazane. Lezi zinqumo, ngaleso sikhathi, zazibukeka njengokuphila noma ukufa.

Kodwa-ke ngichithe isikhathi esincane kulokho okubaluleke ngempela: impilo yami yengqondo.

Yiqiniso, angingedwa. Abaningi bethu bachitha amahora amaningi becwaninga ngesibeletho esifanele, isihlalo semoto, nombala wokupenda wegumbi lezingane zethu. Sibhala ngokucophelela izinhlelo zokuzalwa, sizingele udokotela wezingane ohamba phambili, futhi sivikele ukunakekelwa kwezingane okuqinile.

Futhi yize lokhu kubalulekile, futhi (umbala wepende mhlawumbe ungaphansi), impilo yethu yengqondo iba yinto engemuva - uma sicabanga ngayo nhlobo.

Kungani?

Ngokusho kukaKate Rope, umbhali we “Strong as a Mother: How to Stay Healthy, Happy, and (Most kubaluleke kakhulu) Sane from Pregnancy to Parenthood,” ngokomlando, sithatha ukuba ngumama njengenguquko engokwemvelo, elula futhi ejabulisayo esicabanga ukuthi izokwenza kwenzeke uma sesilethe izingane zethu ekhaya.

Umphakathi wethu ubuye uphakamise impilo yomzimba - kepha wehlise ngokuphelele impilo yengqondo. Okuthi, uma ucabanga ngakho ngempela, kuyindida. Njengoba uRope esho, “ubuchopho buyingxenye yomzimba wethu njengesisu nesibeletho sethu.”

Kimina, kwakungemva kokufunda incwadi enokuqonda kaRope, iminyaka eminingana ngemuva Ngangibelethile, lokho ngabona ukubaluleka kokubeka phambili impilo yengqondo konke umama.

Ilapho phambi kwethu, kepha asikubheki

"Impilo yengqondo iyinkinga yokuqala ekubelethweni," kusho u-Elizabeth O'Brien, uLPC, PMH-C, udokotela wezifo zengqondo ogxile kwezempilo nokukhulelwa kwangemva kokubeletha futhi ongumongameli wesahluko saseGeorgia wePostpartum Support International.

Uyaphawula ukuthi ezinsukwini zokuqala eziyi-10 kuya kwezingu-14, cishe amaphesenti angama-60 kuye kwangama-80 omama bazobhekana nengqondo yabantwana - ukushintsha kwemizwelo nokuzizwa bekhungathekile.

Isizathu esikhulu? AmaHormone.

"Uma ubheka ukwehla kwe-hormone yakho ngemuva kokuzalwa eshadini, [kungukuhamba nge-rollercoaster ongafuni ukuqhubeka nakho," kusho u-O'Brien. Uyaphawula futhi ukuthi wonke umuntu uphendula ngendlela ehlukile kulokhu kudipha, futhi ngeke wazi ukuthi uzophendula kanjani uze ungene kuwo.

Kuze kufike kumama oyedwa kwabayisihlanu abazozwa imizwa yokuzalwa noma ukukhathazeka, okushiwo yiRope ukuthi iphindwe kabili kunesifo sikashukela sokukhulelwa.

Njengoba ufunda, ungahle ucabange, Ngithukile ngokusemthethweni. Kepha, ukuphazamiseka kokubeletha nezinkinga zempilo yengqondo kuyelapheka kakhulu. Futhi ukululama kuthanda ukushesha.

Okusemqoka ukwakha uhlelo olubonakalayo lwezempilo yengqondo. Nakhu ukuthi:

Qala ngokulala

Ngokusho kuka-O'Brien, ukulala kubalulekile. "Uma umzimba wakho usebenza ungenalutho, kunzima impela ukubamba noma yimaphi amakhono noma amasu okubhekana nalokhu ngaphandle."

Bobabili u-O'Brien noRope bagcizelela uku-ayina ukuthi uzokuthola kanjani ukulala okungaphazanyiswa kwamahora ama-3 (okuwumjikelezo wokulala ophelele).

Mhlawumbe ungashintsha amashifu noma ubusuku bokuhweba nomlingani wakho. Omunye umama osencwadini kaRope uvuke phakathi kuka-10 ebusuku. nango-2 ekuseni, ngenkathi umyeni wakhe evuka phakathi kuka-2 ekuseni no-6 ekuseni futhi babezungezisa ubusuku.

Enye indlela ukubuza umngani noma ilunga lomndeni noma ukuqasha umhlengikazi wasebusuku.

Khomba abantu bakho (noma umuntu)

URope uncoma ukuthi uthole okungenani umuntu oyedwa ophephile ongasho noma yini kuye.

“Mina nomyeni wami senza isivumelwano ngaphambi kokuthola ingane yethu yokuqala. Ngingasho noma yini kuye [njengokuthi] ‘Ngifisa sengathi ngabe angisiye umama’ noma ‘Ngiyayizonda ingane yami,’ ”kusho uRope, owayenexhala langemva kokubeletha kabili. Kunokuba asabele ngokomzwelo noma ngokuzivikela, ubefuna ukungisiza. ”

Uma kungekho noma ubani ozizwa ukhululekile ukukhuluma naye, shayela "umugqa ofudumele" wePostpartum Support International (PSI). Kungakapheli amahora angu-24, umuntu oqonda ukuthi ubhekene nani uzobuyisa ikholi yakho futhi akusize uthole insiza yendawo.

Hlela ukunyakaza

Ukuzivocavoca ukwelashwa okuqinisekisiwe kokukhathazeka, ukudangala, nezinye izinkinga zempilo yengqondo, kusho uRope.

Yimiphi imisebenzi engokwenyama oyithandayo? Ungasenza kanjani isikhathi sabo?

Lokhu kungasho ukucela othandekayo ukuthi abuke ingane yakho ngenkathi wenza umkhuba we-yoga wemizuzu eyi-10 ku-YouTube. Kungase kusho ukuthatha ukuhamba ekuseni nengane yakho noma ukuzelula ngaphambi kokulala.

Joyina amaqembu omama

Ukuxhumana kubalulekile empilweni yethu yengqondo, ikakhulukazi lapho ukuba ngumama okokuqala kungazizwa kwehlukaniswa.

Ingabe idolobha lakho linamaqembu omama abakhona? Bhalisa kusengaphambili. Uma kungenjalo, i-PSI inohlu lwezinketho eziku-inthanethi.

Yazi konke izimpawu zokuphazamiseka kokubeletha

Lapho sicabanga ngomama abanokudangala, sifanekisela izimpawu zakudala. Ukudabuka okujulile ngamathambo. Ukukhathala.

Kodwa-ke, uRope uthi kuvame kakhulu ukuzwa ukukhathazeka nolaka olubomvu. Omama bangaba nezintambo futhi bakhiqize kakhulu. Intambo ifaka uhlu olubanzi lwezimpawu kuwebhusayithi yakhe.

Qiniseka ukuthi abantu bakho abasizayo bayazazi lezi zimpawu, futhi uhlelo lwakho lufaka amagama nezinombolo zabasebenzi bezempilo yengqondo.

Ngesikhathi ekugcineni omama bebona u-O'Brien bamtshela njalo, "Bekufanele ngabe ngithintene nawe ezinyangeni ezi-4 ezedlule, kodwa benginenkungu futhi bengingazi ukuthi ngidingani noma ngizofika kanjani lapho."

Dala isivumelwano

Abesifazane abake balwa nokucindezeleka nokukhathazeka ngaphambi kokukhulelwa (noma ngesikhathi sokukhulelwa) basengozini eyengeziwe yokuphazamiseka kwemizwa yangaphambi kokubeletha. Kungakho u-O'Brien ephakamisa ukuthi izithandani zihlale phansi ziqedele isivumelwano sangemva kokubeletha.

"Ukuba ngumama kunzima," kusho u-O'Brien. "Kodwa akufanele ngabe uyahlupheka."

Ufanelwe ukuba nohlelo oluhlonipha impilo yakho yengqondo.

UMargarita Tartakovsky, MS, ungumbhali ozimele futhi ongumhleli ohambisanayo ku-PsychCentral.com. Ubelokhu ebhala ngempilo yengqondo, i-psychology, isimo somzimba, nokuzinakekela isikhathi esingaphezu kweminyaka eyishumi. Uhlala eFlorida nomyeni wakhe nendodakazi yabo. Ungafunda kabanzi ku-https: //www.margaritatartakovsky.com.