Izinqumo zomuntu ozama ukukhulelwa

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Izinqumo zomuntu ozama ukukhulelwa

Kungakhathaliseki ukuthi usanda kuqala ukuzama ukukhulelwa noma ukubhekana nokungasebenzi , lezi zigqibo ezingu-12 zizokuqondisa ukuze uthole usizo oludingayo, ubhekane kangcono, ube nesiguli esinikezwe amandla, futhi uthuthukise impilo yakho ngenkathi kukhulisa ukuzala.

Isixazululo ngasinye sichaza ukuthi kungani kuhle kulabo abazama ukukhulelwa futhi banikeze amathiphu amaningana okuthatha izinyathelo ezingenzeka.

Kodwa angilindeli (noma ngincoma!) Ukuthi wenza zonke izinqumo ezingu-12 namuhla!

Kunalokho, cabanga ukukhetha isinqumo esisodwa ngenyanga. Ukusuka amathiphu okuthatha izinyathelo anikezwe ngesinqumo ngasinye, ungase uthathe isinqumo sokubhekana nomunye noma uzame ezimbalwa.

Nazi izinqumo okufanele uzicabangele.

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Hlela Ukuthola Usizo Ukuthola Ukukhulelwa

Yisiphi isinqumo:

Ukuze ukhulume nodokotela wakho , thola umtholampilo wokuzala , noma uthathe isinyathelo esilandelayo ukuthola usizo ukuze ukhulelwe.

Kungani ukuzama-kuya-conceivers kufanele uzimisele ukukwenza:

Ucwaningo luye lwabona ukuthi imibhangqwana eminingi iyayeka ukuthola usizo lokuzala kwabo , naphezu kokuzama isikhathi esingaphezu konyaka. Ezinye izimbangela zokuhlukumezeka zimbi kakhulu ngokuhamba kwesikhathi, futhi uma uneminyaka engaphezulu kwengu-35 , ukukhula kweminyaka kunganciphisa izinkinga zakho zokuphumelela.

Ngisho nalabo abenze ukuqokwa kokuqala bangase baqede ukuhlolwa, benze umtholampilo wokuzala, noma benze izinqumo zokwelashwa.

Musa ukuchitha isikhathi. Thola usizo oludingayo!

Izindlela zokubeka isinqumo ekusebenzeni:

Kuye lapho ukhona ekuzameni kwakho ukukhulelwa, izinyathelo zakho ezithinta izinyathelo zizohluka.

• Ukuqala nje ukuzama ukukhulelwa? Yenza ukuqokwa kwangaphambi kokuqala ne-gynecologist yakho.
• Ube uzama izinyanga eziyisithupha (uma ungaphezu kuka-35), noma unyaka (uma ungaphansi kuka-35)? Yenza i-aphoyintimenti ne-OB / GYN yakho ukuxoxa ngezinselelo zakho zokuzala.
• Ingabe usuvele uthunyelwe emtholampilo wokuzala? Qala ukufuna umtholampilo wokuzala.
• Usuvele uthole umtholampilo? Yenza ukuqokwa kwakho okulandelayo, kungakhathaliseki ukubonisana kokuqala noma ukuqokwa okulandelayo nje.
• Ingabe kufanele uhlele ukuhlolwa kokuzala futhi okwamanje kungakenzeki? Ingabe umlingani wakho kufanele abe nokuhlaziywa kwesilisa ? Hlela futhi uwenze.
• Ingabe unzima ukukhetha phakathi kokukhetha kokwelashwa kwakho kokuzala ? Noma angeke anqume noma avume nomlingani wakho ngalokho okufanele ukwenze ngokulandelayo? Yenza i-aphoyintimenti yokuhlangana nomeluleki ozala ulwazi .

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Ukuxazulula Ukwenza Uhlelo Lokusebenza Kwezezimali

Yisiphi isinqumo:

Ukuthola imali yakho ngokuhlelekile, ukunciphisa isikweletu , bese uqala ukugcina imali ukuze ulungele izindleko zobuzali noma, uma udinga ukwelashwa okubizayo okuzala, esimweni esingcono sokukhokha.

Kungani ukuzama-kuya-conceivers kufanele uzimisele ukukwenza:

Kunezizathu ezimbili ezinhle kakhulu ukuthi wonke umuntu ozama ukukhulelwa kufanele athole isabelomali ngaphansi kokulawula:

1. Uma konke kuhamba kahle, uzoba nomuntu omncane maduzane. Abantu abancane badla imali eningi.
2. Uma unenkinga yokuzama ukukhulelwa, futhi kufanele udinga ukheshi ukuhlolwa kokuzala noma ukwelashwa, uzobe ulungele kangcono ukubhekana nomthelela wezezimali.

Ngiyaqonda ukuthi kumlingisi omusha wokuzama, umqondo wokulondoloza imali uma udinga ukwelashwa kokuzala kungase kubonakale kungadingekile. Ngakho ungenzi ngalesi sizathu. Zitshele ukuthi kungumntwana. Futhi- ke , uma kufanele ube ongenangqondo ukuze udinga ukwelashwa kokuzala, kuhle, ukuthi kunkulu kangakanani ukuthi ulondolozile!

Kulabo abasesimweni esijulile ezweni elingenamakhaya, kubaluleke nakakhulu ukuba nesiteleka sezenzo zezezimali.

Ucwaningo olwenziwe kuyi -Journal of Urology lwaluba nemibhangqwana engu-332 egcina idayari yezindleko, ukulandelela ukuthi bachitha isikhathi esingakanani izinyanga ezingu-18 zokwelapha. Izindleko ezingaphandle kwe-pocket zingu-$ 5,338. Abashadile abasebenzisa imishanguzo nje basebenzise isilinganiso samaRandi ayi-912, kuyilapho labo abasebenzisa i-IVF bebalelwa ku-$ 19,840.

Akumangalisi ukuthi ucwaningo oluhlukile lwathola ukuthi izindleko kwakuwumthombo omkhulu wokukhathazeka ngeziguli ezingaphezu kuka-80% ze-IVF.

Izindlela zokubeka isinqumo ekusebenzeni:

Ukuqala nje ukuzama ukukhulelwa? Nazi izindlela ukuthi uqale uhlelo lwesenzo sezimali:

• Hamba izindleko zakho zenyanga nenyanga nezindleko. Yenza uhlelo lwesabelomali nokulondolozwa.
• Yenza uhlelo oluyiqiniso lokuqala ukukhokha amakhadi akho esikweletu.
• Zibophezele ekusetshenziseni kancane ekuvivinyweni kokukhulelwa. (Ngiyakwazi ukubona i-stash yakho eyimfihlo evela lapha!)
• Cabanga ngokutshala imali okuhlakaniphile uma usuvele ukhululekile isikweletu.

Ukubhekana ne-IVF noma ezinye izindlela zokwelapha eziphezulu? Ngaphandle kwezingcebiso ezingenhla, nansi ezinye izindlela zokwenza isinyathelo:

• Beka isikhathi sokuhlangana nomeluleki wezezimali emtholampilo wokuzala ukuze uxoxe ngezinketho ezikhona. Buza mayelana nezaphulelo zemitholampilo kanye nezifundo zokufunda.
• Shayela eminye imitholampilo bese uqhathanisa amanani (kuyilapho, nakanjani, ucabangela ukwelashwa ongalindela ukuthola khona.)
• Xoxa ngemingcele yakho yezezimali nodokotela wakho bese ubuza ukuthi kukhona yini izinketho eziphansi ezindleko. Buza ukuthi konke okwenzelwe ukukwenza kuyadingeka ngempela, bese ucela ukusika okungekho.
• Uma uvulekile kulo mbono, cela udokotela wakho mayelana nokwabelana ngamaqanda (lapho wabelana ngamaqanda akho nowesifazane odinga ama-egg donor) noma umnikelo wombungu (lapho umbhangqwana unikeza imibungu yabo kuwe).
• Yenza usuku nomlingani wakho ukuze uhambe ngaphezu kwezikweletu zakho. Uma ucabangela ukuboleka imali , yenza icebo lokubuyisela emuva ngaphambi kokuthola imali.
• Bheka izinketho zakho zokuxhaswa ngemali, okungafaka phakathi umshuwalense (ngisho noma ucabanga ukuthi awuhlanganisiwe), ama-akhawunti asetshenziselwa ukushintsha imali, ukuxhaswa kwabantu abaningi , ukuboleka imali, izibonelelo , izinhlelo zokubuyiselwa kwe-IVF kanye nezinyathelo eziningi zokuhamba, kanye nezinhlelo zokukhokha emtholampilo.
• Cwaninga izinketho eziningi zezimali ngaphambi kokuba unqume ukuthi yini okufanele uyenze , ngakho-ke awuhambanga lutho olubi. (Isibonelo, umthamo wesikweletu ohlinzekwa ngumtholampilo wakho wokuzala ungaba nemali engcono kakhulu yenzalo kunamanye okukhethwa kukho ukuboleka.)

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Ukuxazulula Ukufinyelela Ngaphandle Ukusekelwa Kwengqondo

Yisiphi isinqumo:

Ukuyeka ukuzama ukuzama ukuzama ukukhulelwa ukucindezeleka yedwa futhi ufune usizo, kungakhathaliseki ukuthi uthanda abathandekayo, kusuka kubalingani abazama ukukwenza, noma kumeluleki ochwepheshe.

Kungani ukuzama-kuya-conceivers kufanele uzimisele ukukwenza:

Ukungenzi lutho kungaba yisikhathi esicindezelayo, esingokomzwelo . Ucwaningo luye lwabona ukuthi ubuhlungu obungokomzwelo obuhlobene nokungazalwa kahle kufana nalabo ababhekene nomdlavuza, i-HIV, noma ubuhlungu obungapheli.

Ukusekela kungasiza ekunciphiseni ukucindezeleka, ngakho finyelela. Ungenzi lokhu kuphela!

Ukucindezeleka kuvamile phakathi kwalabo abangenalutho. Uma ucabanga ukuthi ucindezelekile, sicela ubheke umeluleki. Olunye ucwaningo luye lwabona ukuthi ukucindezeleka kungathinta ukuzala, kanti ngenkathi kufanele uthole usizo kungakhathaliseki ukuthi uthola umqondo ongakanani, mhlawumbe ukwazi lokhu kuzokusiza ukuba ukhulume nomuntu.

Izindlela zokubeka isinqumo ekusebenzeni:

Nazi ezinye izinyathelo zokuthatha izinyathelo ongazithatha ukuze uthole ukwesekwa okwengeziwe:

• Tshela umngane wakho oseduze noma ilungu lomndeni mayelana nemibango yakho yokuzala, futhi empeleni ukhulume nabo uma ucindezela. Yeka ukugcina ukungasebenzi kwakho kube yimfihlo.
• Fundisa abangani bakho nomndeni ukuthi bangakusiza kanjani.
• Xhumana NOMA noma umtholampilo wakho wokuzala bese ubuza mayelana nokujoyina iqembu lokusekela .
• Qala ibhulogi yokuzala , futhi uhileleke emphakathini wokungazitholi inthanethi.
• Yenza i- aphoyintimenti ukuze ubone umuthi . (Ukuba nesipiliyoni nokululekwa kwabangenasifo kubhonasi, kodwa akudingeki ngempela.)
• Cabanga ngokuthi "ukuphuma" mayelana nokungabi nabantwana bakho nabangani bakho. (Nakuba lokhu kungezona wonke umuntu , futhi kufanele kucatshangelwe ngokucophelela.)

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Ukuxazulula Ukudla Kakhulu Futhi Uhambe Ngokuningi

Yisiphi isinqumo:

Ukuze uthuthukise ukudla kwakho futhi wengeze ukuzivocavoca futhi uhambe njalo osukwini lwakho hhayi kuphela ngoba uzama ukukhulelwa kodwa ngoba kufanelekile ukunakekelwa.

Kungani ukuzama-kuya-conceivers kufanele uzimisele ukukwenza:

Ngenkathi umphumela wokudla onzalo ungakacaci, ucwaningo oluningi luye lwathola ukuhlangana okukhona phakathi kwalokho esikudlayo kanye nezinkinga zethu zokukhulelwa.

Siyazi ukuthi ukudlula noma ukukhuluphala komzimba kungaba nomthelela omubi ekukhuliseni . Ucwaningo oluthile luye lwathola ukuthi ukulahleka kwesisindo esingama-5 kuya kwezingu-10 kungaba nethonya elihle ekuzaleni, ngakho-ke uma unesisindo esikhulu sokulahlekelwa, futhi isisindo sakho somgomo esifanele sibheke kude kakhulu, cabanga ngokuhlose ukulahlekelwa isisindo se-7% esikhundleni .

Ukudla okunempilo nokuzivocavoca njalo kungathuthukisa isimo sakho sonke. Njengoba kunikezwa ukuthi ukungabi nalutho kunomzwelo ngokomzwelo, noma ngabe yini ongayenza ukuze uthuthukise indlela ozizwa ngayo kufanelekile ukwenza.

Qaphela nje ukwenza ukudla noma ukuzivocavoca izinqumo ngenhloso yodwa yokukhulelwa. Uma isizathu sakho esiyinhloko sokunciphisa isisindo ukuze ukwazi ukukhulelwa, ungabuyela emuva emisebenzini engafanele yokudla ngemva kokuhlolwa okungafaneleki kokukhulelwa noma uma uzizwa ungaphansi kwethemba.

Ngakho ungaxazululi ukudla okungcono ukuze ukhulelwe. Yenza ngoba kukuhle kuwe!

Izindlela zokubeka isinqumo ekusebenzeni:

Nazi ezinye izindlela zokubeka lesi sinqumo ngokusebenza:

• Yenza i-aphoyintimenti nodokotela wakho ukuze uxoxe ngezinhlelo zakho zokudla nokuzikhandla. Cela izinsiza ukukusiza uphumelele, futhi qiniseka ukuthi udokotela wakho ulawula izimbangela zezokwelapha izinkinga zesisindo.
• Yenza i-aphoyintimenti nomuntu odla ukudla noma onomsoco. (Uma udokotela wakho ekunika ukuhanjelwa, lokhu kungase kuhlanganiswe umshuwalense wakho.)
• Hlola i-gym yendawo noma i-YMCA bese ubhalisela isigaba sokuzivocavoca esimnandi.
• Nquma ukulahla umkhuba ongekho emthethweni .
• Shayela umngani futhi wenze usuku lokuhamba oluvamile.
• Cabanga ukwenza i-aphoyintimenti nomqeqeshi womuntu siqu, noma uthole uhlelo ongayisebenzisela wena, noma ukusetha ama-aphoyintimenti avamile ndawonye. (Cela i-gym yakho yangakini uma ubulungu bufaka ukufinyelela kumqeqeshi womuntu siqu.)
• Funda ukuthi ungenzani mayelana nokuzala nokudla okudliwayo kanye nokudla okukhiqizayo .
• Engeza imifino eminye - ngemibala ehlukahlukene nemibala - ekudleni kwakho kwansuku zonke.
• Gwema ukudla okufakiwe bese usika ekuzivocavoca ngokweqile , okungalimaza ukuzala kwakho.

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Ukuxazulula Ukuba Isiguli Esinegunya

Yisiphi isinqumo:

Ukuthatha umthwalo wokunakekela impilo yakho ngokubuza imibuzo, ucwaninga ngezinketho zakho, nokukhetha abahlinzeki bakho bokunakekelwa ngokuhlakanipha. Lesi sinqumo singabandakanya nokusiza ekunikezeni abanye amandla, ngokuba ngummeli wempilo noma isishoshovu.

Kungani ukuzama-kuya-conceivers kufanele uzimisele ukukwenza:

Ukunikezwa amandla kusho ukuthi unamandla okukwenza okuthile. Eqinisweni, sonke sinamandla okubuza imibuzo futhi senza izinqumo mayelana nokunakekelwa kwezempilo, kodwa hhayi sonke senza njengokungathi senza.

Ukubhekana nezinkinga zokuzala kufaka ukubeka abantu esimweni okungenzeka abazange bazibone ngaphambili. Ngokungazelelwe, kungase kudingeke uthathe izinyathelo ezingaphezulu zokuthola ulwazi oludinga ukwenza izinqumo ezinzima noma eziyinkimbinkimbi.

Ikakhulukazi eMelika, lapho ukwelashwa kokuzala kungadingeki ukuba kuhlanganiswe umshuwalense emazweni amaningi, unayo izinqumo ezingaphezulu zezezimali ezenza ngaphambi kwalokho, futhi lezo zinqumo nazo zithinta ukwelashwa kwakho.

Ingabe kufanele uzame i- mini-IVF - engabizi kakhulu kepha hhayi wonke umuntu - noma i- IVF ejwayelekile , ebiza okungaphezulu kodwa enomsebenzi ocwaningayo ngemuva kwayo? Ingabe kufanele udlulise umbungu owodwa - okuzokwenza ukuthi ungadingi izingozi zokukhulelwa ngamawele, kodwa kungenzeka ukuthi usho ukuthi uzodinga imijikelezo eyengeziwe yokwelashwa ngaphambi kokuthi uphumelele - noma udlulise imibungu emibili noma ngaphezulu, engase ibe namandla okukhulelwa komjikelezo othile kodwa ubeke wena kanye nezingane zakho engozini uma bonke "bamba"?

Izindlela zokubeka isinqumo ekusebenzeni:

Uma wazi ngokwengeziwe, nakakhulu uzokwazi ukwenza izinqumo ezinolwazi mayelana nokunakekelwa kwakho. Uma uthatha umthwalo wemfanelo wokunakekelwa kwakho - esikhundleni sokushiya konke kudokotela (noma isiphetho) - ukunakekelwa kangcono ozothola.

• Naka umzimba wakho. Yabelana ngalokho okutholayo nodokotela wakho, ngisho nezimpawu ongaqiniseki ngazo zihlobene noma izimpawu ozitholayo ngazo . Ungase ubambe ulwazi oluzosiza udokotela wakho akusize.
• Funda noma yini ongayenza mayelana nokuzala. Funda amabhuku ngokuzala futhi ukungabi namandla kusuka emithonjeni ethembekile; yiba nesibindi bese ugoba emhlane wezincwadi, lapho izifundo zocwaningo zivame ukufakwa ohlwini.
• Njalo ubuze udokotela wakho mayelana namanani okuphumelela kanye nezingozi kwanoma yikuphi ukwelashwa okuhlongozwayo. Cela ulwazi jikelele, kodwa futhi ubuze mayelana nokuhlangenwe nakho kwabo neziguli ezifana neyakho.
• Ngaphambi kokuya kuma-aphoyintimenti, bhala imibuzo yakho phansi ukuze u) ungakhohlwa ukubabuza, futhi b) uzizwe unesibindi ngokukhuluma. Kuhle ukubuza imibuzo kadokotela wakho. Ngempela!
• Uma ungaqiniseki mayelana nezinketho zakho noma ukuthi wenzeni okulandelayo, thola imibono yakho kadokotela, kodwa futhi ukhulume nomeluleki wokuzala ongaxhunywanga ngqo emtholampilo wokuzala.
• Ingabe udokotela wakho wamanje akalaleli ukukhathazeka kwakho noma uphendule imibuzo yakho? Cabanga ukuthola idokotela omusha noma ukushintsha imitholampilo yokuzala.
• Zinike amandla ngokunika abanye amandla: Waba ngumshayeli wokuzivikela wokuzala. Zibandakanye nesahluko se- RESOLVE sendawo, noma qala ibhulogi yokuzala .

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Ukuxazulula Ukusebenza Ngomunye Wokucindezeleka Umsebenzi Wokunciphisa Nsuku Zonke

Yisiphi isinqumo:

Ukwenza umkhuba wokunciphisa ukucindezeleka - njenge-yoga, umkhuleko, ukuzindla, noma i-journaling - ingxenye yenkambiso yakho yansuku zonke.

Kungani ukuzama-kuya-conceivers kufanele uzimisele ukukwenza:

Njengoba usuvele wazi, ukuzama ukukhulelwa kungabangela ukucindezeleka . Kunemisebenzi eminingi namasu okuphumula angasisiza ukuba sibhekane kangcono, kodwa abaningi bacabanga ukuthi ukuphumula kunqunyelwe isikhathi seholide. Noma ukuthi amasu okunciphisa ukucindezeleka kufanele asetshenziswe kuphela ngesikhathi sokucindezeleka (okuyinto, ngendlela, lapho sikwazi ukukhohlwa ukuyisebenzisa!)

Kodwa sonke sasijabule kakhulu - futhi sigxilile kancane! - uma sithatha isikhathi nsuku zonke ukuphumula. Futhi, uma ukunciphisa ukucindezeleka umsebenzi kuyingxenye yesimiso sakho sezinsuku zonke, cishe uzokhunjulwa uma udinga kakhulu.

Izindlela zokubeka isinqumo ekusebenzeni:

Ukuze uthole imiphumela emihle, khetha into engenziwa ngesikhathi esifushane, futhi wenze isinqumo sokwenza ngesikhathi esifanayo nsuku zonke. Ezinye izinketho zifaka:

• Yoga . Ukuya ekilasini le-yoga kuhle, kepha umkhuba wakho wansuku zonke ungafaka imizuzu emihlanu nje yokubuza ekuseni noma kusihlwa. Mhlawumbe uzokwenza izethulo ezimbalwa zelanga, ezinye izihlalo zesituga edeskini yakho, noma lochungechunge lwama-yoga oluyi-10 ukuya kwangu-15.
• Ukuzindla . Ngithanda kakhulu i-Headspace, okuyinto lokusebenza yamahhala ongayisebenzisa efonini yakho noma kukhompyutheni yakho.
• Izithombe eziqondiswayo . Ungalalela ngaphambi kokulala. Kukhona izinhlelo ezithile zokuzala, kepha noma yiluphi uhlelo lwezithombe eziqondisiwe lungasiza.
• Ukuhamba. Ungakwazi ukuhlangana nomuntu osebenza naye bese uhamba ngezinyawo zokuhamba ngezinsuku zokuhamba ngokucindezeleka, noma uhambe ekuseni noma kusihlwa nomlingani wakho noma uqobo.
• Ubuciko noma ukubhala. Ungase uzame ukubhala iphephabhuku lansuku zonke, ukubhala phansi ebhukwini lokudweba, noma ngisho nokuthenga ibhuku lokubala elihloselwe abantu abadala. (Yebo, benza izincwadi zombala kubantu abadala!)

Thola izinketho eziningi kulolu hlu lwezengqondo zomzimba zokuzala .

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Ukuxazulula Ukuphinde Ulandele Izinselelo ezingezona Ukuzala Ekuphileni Kwakho

Yisiphi isinqumo:

Ukukhumbula nokuvuma izinto ozenzile ngaphambi kokuzama ukukhulelwa kuthatha impilo yakho.

Kungani ukuzama-kuya-conceivers kufanele uzimisele ukukwenza:

Ungakhumbula lokho owavame ukukwenza ngaphambi kokuba uqale ukuzama ukukhulelwa? Wenzani ukuze ujabule? Ubani owaxosha nabo? Ufundeni? Yini ebalulekile kuwe?

Uma ungeke ukhumbule - noma ungakwenza, kodwa uzizwa njengememori ede kakhulu - kungani ungalethi noma enye yalezo zinto emuva empilweni yakho?

Izindlela zokubeka isinqumo ekusebenzeni:

Nazi ezinye zezindlela zokubuyisela lokho owasithanda ukukwenza:

• Uke waye walahla noma yimuphi umngani omdala? Yenza uhlu lwabantu ongazange uthinte nabo. (Futhi cha, ukufunda nokuthanda izimo zabo ze-Facebook akubalandeli.) Bambize, kungaba nje ingxoxo noma ukwenza usuku lwasemini.
• Awukwazi ukukhumbula lokho owavame ukukwenza? Uma unenhlanhla ngokwanele yokuthi ube namakhophi wedijithali noma anzima amakhalenda akho, bheka emuva bese ubona ukuthi yini ohleliwe ngaphambi kokuhlolwa kokuzala nokukhiqiza izidakamizwa ze-fertility wagcwalisa umhleli wakho wosuku.
• Hamba ukumba ngaphakathi kwendawo yakho yokugqoka noma igumbi lokugcina. Unayo noma iyiphi indala endala lapho kusuka lapho ujwayele ukuhlanganiswa? Noma amapuzzli? Noma ama-easels? Amakholi wezithombe ezingahleliwe? Noma ngisho nensimbi yomculo awuzange uthinte eminyakeni? Yiphinde uphinde uqale futhi!
• Hlala phansi nomlingani wakho futhi wenze uhlu lwezinto ongathanda ukuzenza. Kungaba yizinto owake wakwenza noma izinto ongazange uzame. Bhala phansi izinto ezingokoqobo futhi eziqhamukayo, izinto okwamanje kanye nezinto "zekusasa."
• Khetha into eyodwa ohlwini olwenzile nomlingani wakho futhi uthathe isinyathelo sokwenza.

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Qedela Ukuthola Ukulala Okungcono

Yisiphi isinqumo:

Ukuze uthole ubuthongo oyidingayo, ngamahora owadinga wona.

Kungani ukuzama-kuya-conceivers kufanele uzimisele ukukwenza:

Nakuba indima yokulala nokuzala ingaqondakali kahle, ezinye izifundo zithole ukuhlangana phakathi kwalabo abangatholi ukulala ngokwanele kanye nengozi eyengeziwe yokujikeleza kokungena esikhathini , i- endometriosis , i-infertility, nokukhulelwa kwesisu.

Ukungatholi ngokwanele ukulala kungase kuholele ekudleni inani elikhulayo lama-khalori ngosuku olulandelayo, okuyinto engase iholele ekuzuzeni isisindo. Ukweqisa ngokweqile kungaba nomthelela omubi ekuzaleni kwakho.

Ukulala okungaphezulu kungakusiza nokusingatha ukucindezeleka kokuzama ukukhulelwa kangcono. (AmaHormone + ukuntuleka kokulala + nokuhlolwa okungaqondile kokukhulelwa = Ukumisa okulindelekile kwenzeke!)

Izindlela zokubeka isinqumo ekusebenzeni:

Nazi ezinye zezindlela zokuthuthukisa ubuthongo bakho.

• Ungumsebenzi weshintsho? Uma kunokwenzeka, cabanga ngokungathí sina ukushintshela emahoreni omini, kuphela uma uzama ukukhulelwa.
• Qala isimiso sokulala.
• Setha i-alamu ukukukhumbuza ukuba ulungele ukulala ngehora ngaphambi kokuba uhlale ulele.
• Yeka ukusebenzisa amakhompiyutha, amafoni ahlakaniphile, namathelevishini ngehora ngaphambi kokuba uthanda ukulala. Ukukhanya okufakelwayo kungenza ubuchopho bakho bucabange ukuthi kusasa.
• Funda ngaphambi kombhede, kodwa hhayi esikrinini se-backlit!
• Zama izithombe eziqondisiwe.
• Zama uhlelo lokusebenza lokulala.
• Sebenzisa izikhawu ezinzima bese uvala noma uvale wonke ama-electronics ngakho akukho ukukhanya okuphazamisa ukulala kwakho.
• Uma ukukhathazeka noma ukucindezeleka kuholela enkingeni yokulala, cabanga ukukhuluma nomeluleki.

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Ukuxazulula Ukuthola Isihawu Sakho

Yisiphi isinqumo:

Ukuze ubone futhi uziphathe ngokukhanya okuhle, futhi uvumele ukuhamba nokuhlazeka.

Kungani ukuzama-kuya-conceivers kufanele uzimisele ukukwenza:

Ukungenzi lutho kuheha ukuheha izahlulelo ezivela kwabanye abantu futhi, ngeshwa, kusuka kuwe. Udinga umuntu ohlangothini lwakho. Kungani kungadingeki lowo muntu abe nguwe?

Ucwaningo luye lwathola ukuthi imibhangqwana engaphelele ingase ibe namahloni nokuhlukunyezwa. Kungenzeka futhi ukuthi bangase babe namahloni ngabanye. (Ngakho isidingo sama-athikili afana nalokho Okungatsho Kumngane Ongapheliyo .) Iziguli ezingenabungozi ezinezinga eliphezulu zamahloni zingase zibhekane nokucindezeleka nokukhathazeka.

Ngaphandle kwalokho, abantu abanobubele abanamathuba amaningi okubhekana nokukhathazeka kokucindezeleka futhi amathuba okuba bhubhise izimo ezimbi. (Ukuyibeka kumongo, bancane amathuba okukholelwa ukuthi "ukuphila kwabo kuzophela" uma bengakaze bakhulelwe.) Banamathuba amaningi okuthatha izinyathelo ezisebenzayo zokuthuthukisa izimpilo zabo, futhi bancane amathuba okuvumela ukwesaba ukwehluleka ukuwavimba.

Izindaba ezinhle ukuzihawukela kungasetshenziswa.

Izindlela zokubeka isinqumo ekusebenzeni:

Nazi ezinye zezindlela ozothola isihawu ngokwengeziwe:

• Yiba nezingxoxo zangaphakathi ephepheni. Bhala incwadi kumngane ocabangelayo, uphinde uchithe okukukhathazayo. Bese ubhala ngokwakho njengoba ungathanda kumngane othandekayo. Yiba lo mhlakaniphileyo, umngane onesihawu kuwe.
• Uma uzibheka ngokwahlulela ngokweqile, thatha ukuphefumula okumbalwa, futhi khumbula ukuthi ngeke uvumele noma ubani akhulume nomngani wakho omkhulu ngaleyo ndlela.
• Vumela ukuzitshisa ngenxa yezinkinga zakho zokuzala zamuva.Isidlulile sesiphelile; gxila esikhathini esizayo naseseduze.
• Thatha ezinye izincwadi ngokuzihawukela, njenge -Mindful Path to Self-Compassion kaChristopher K. Germer noma Self-Compassion kaKristin Neff.
• Buka izingxoxo ze-TED zikaDkt. Brené Brown ekukhusheni nasehlazweni. Futhi hlola incwadi yakhe Ngangicabanga ukuthi Yangiyena (kodwa ayikho) , ehlanganisa isigaba esikhulu sokungabikho. (Kodwa yonke incwadi, kufanele ifundeke.)
• Uma uzithola uzishaya njalo noma ulwa nemicabango emibi, cabanga ngelashwa. Umuthi omuhle uzobonisa ububele, ongayifunda kuye.

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Ukuxazulula Ukuqaphelisisa Ngaphansi

Yisiphi isinqumo:

Ukunciphisa isikhathi namandla okusetshenziselwa ukuzama ukukhulelwa.

Kungani ukuzama-kuya-conceivers kufanele uzimisele ukukwenza:

Zingaki izivivinyo zokukhulelwa ozithathe ezinyangeni eziyisithupha ezedlule? Uma kungaphezu kwamahlanu, cishe uyinqobe. Futhi, uma uthathe abangaphezu kwamhlanu, cishe uthatha izivivinyo ngokushesha kakhulu . Ngisho noma ngabe uyazi ukuthi uthathe isikhathi eside kakhulu, ukubona ukuhlolwa okungalungile kokuvivinya kungenza uzizwe unesabekayo.

Uchitha amahora amangaki kumaforamu okuzala? Noma ufunda amabhulogi angasebenzi? Kunomugqa omuhle phakathi kokuthola ukwesekwa ku-intanethi futhi "ukusekelwa" kwe-inthanethi kube inkinga.

Futhi kuthiwani nge- charting ? Ingabe uthulula ishadi lomzimba wakho oshisa lokushisa ngezikhathi eziningi ngosuku? Njenge-psychic kungenzeka ngaphezu kwamaqabunga etiyi, efuna ukuthi yini ukuthi lo mjikelezo uzoba umjikelezo?

Uma unecala kunoma yikuphi okungenhla, wazi ukuthi awodwa. Kodwa futhi qaphela ukuthi ungakhetha ukunciphisa, futhi ukusika emuva kuyoba kuhle enhlalakahleni yakho kanye nempilo.

Izindlela zokubeka isinqumo ekusebenzeni:

Nazi izindlela zokunciphisa ekuqapheliseni:

• Beka eceleni isikhathi esithile nsuku zonke ngokuthi "ukucabangela." Uma uzizwa ufisa ukuhlola ishadi lakho le-BBT amahora, zikhumbuze ukuthi ungakwenza ngesikhathi sokuchitha isikhathi okuhleliwe.
• Buka izikhalazo zakho ukuze uzivelele. Uma uzizwa ulingwa ukuba uthathe ukuhlolwa kokukhulelwa kokuqala noma uhlole amabhulogi wokuzala, hamba uthole isiphuzo samanzi, vuka kusuka edeskini yakho bese uhambahamba, hamba ubheke iwindi. Ukulibaziseka kungase kukwanele ukukuvimbela, futhi uma kungenjalo, ukuqaphela iziphakamiso kuzokwenza kancane kancane kukusize.
• Khumbuza ukuthi cishe akunakwenzeka ukutshela okuhlukile kumpawu ezijwayelekile zamasonto amabili ukulinda kanye nezimpawu zokukhulelwa .
• Ungagcini ukufakwa kwezivivinyo zokukhulelwa endlini yakho. Uma ungenayo ukuhlolwa, ngeke uwasebenzise.
• Sebenzisa isofthiwe evimbela noma imisa isikhathi osisebenzisayo kumasayithi wokulutha, njengeLeechblock, StayFocusd, noma Anti-Social. Bheka i-RescueTime uma ufuna ukubona ukuthi uchitha isikhathi esingakanani kumasayithi athile.
• Cabanga ukuthatha ikhefu ekuzameni ukukhulelwa .
• Khuluma nodokotela uma imicabango yakho mayelana nokuzama ukukhulelwa ifika endleleni yokuphila impilo yakho, noma uma uzizwa ungakwazi ukulawula imikhuba yakho ngokwakho.

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Ukuxazulula Ukubuyisela Ukuziphatha Kwakho Ngocansi Nokuphila Kwakho Kocansi

Yisiphi isinqumo:

Ukukhumbula nokulanda ucansi njengendlela yokukhulelwa.

Kungani ukuzama-kuya-conceivers kufanele uzimisele ukukwenza:

Ngesinye isikhathi, ngaphambi kokuba uqale ukuzama ukukhulelwa, cishe ubuke ucansi ngokuhlukile. Ubulili abukona nje ngokuthola (noma ukungatholi) ukukhulelwa. Kwakuyindlela yokuxhumana nomlingani wakho, ukubonisana uthando, ukuzijabulisa, nokuzizwa ujabule.

Ukungazi lutho kungaba nomthelela omubi kakhulu endleleni amadoda nabesifazane abazibona ngayo ngokocansi, nokuthi babheka kanjani ucansi. Engeza ekucindezelekeni, noma udinga ukusebenza eduze kwemikhawulo yokwelapha inzalo, futhi ubulili bungase buzwe njengomthwalo kunokuba injabulo.

Umzimba wakho awuwona nje umshini ophukile wokuzala. Umzimba nokuzijabulisa kocansi owawunakho ngaphambi kokuba unenkinga yokuzama ukukhulelwa kusekhona kuwe, endaweni ethile yokufihla. Ungayithola futhi.

Izindlela zokubeka isinqumo ekusebenzeni:

Nazi ezinye zezindlela zokubuyisela impilo yakho yocansi kanye nobulili bakho:

• Funda phezulu ukuthi ukungakhulelwa kanjani kuthinta ucansi , ngakho-ke ungabona ukuthi awodwa.
• Yeka ukulala ocansini ngesikhathi esifanele uma ngabehlisa phansi i-libido noma ubuhlobo bakho. Ubulili obuvamile - kabili kuya kathathu ngesonto - akucindezeli kancane futhi kungakusiza ukuthi ukhulelwe.
• Thatha isikhathi sokunakekela umzimba wakho futhi uphawule.
• Jabulela ukuthinta okungewona ucansi ndawonye, ​​njengokusikhipha.
• Khuluma nodokotela wakho uma ubulili bubuhlungu. Lokhu kungase kube uphawu lwento engathí sina, kanti futhi kungenzeka ukuthi ukwelashwa kuyatholakala.
• Cabanga ngokubona ochwepheshe bezocansi abanolwazi lokungapheli.
• Thola izindlela eziningi zezinto ze-spice up uma uzama ukukhulelwa lapha.

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Ukuxazulula Ukuzibheka Njengokuba Kunenzuzo Yakho

Yisiphi isinqumo:

Ukuzibona njengento engaphezu kokuzala kwakho.

Kungani ukuzama-kuya-conceivers kufanele uzimisele ukukwenza:

Isifiso sokuba nengane siyingxenye ebalulekile yokuphila kwabantu abaningi, futhi uma usakhulile ucabanga ukuthi uzoba ngumama noma ubaba, ukucabanga ukuthi kungenzeka ukuthi kungenzeki kungabangela ubuhlungu.

Nokho ... impilo yakho ingaphezu kokuzala kwakho. Futhi ngenkathi ngiyazi ukuthi ungase uzizwe ungangabi umzali "uzobhubhisa" impilo yakho, ngeke ngempela. Kuzoshintsha nje.

Uzolila, futhi yebo, uzozizwa ulahlekile. Kodwa uzoqhubeka futhi wenze ezinye izinto eziningi ekuphileni kwakho.

Wena ungaphezu kokuzala kwakho.

Izindlela zokubeka isinqumo ekusebenzeni:

Nazi ezinye izindlela zokuzibona wena nokuphila kwakho ngaphesheya kokuzala kwakho:

• Yenza uhlu lwezitatimende ezigcwalisa okungenalutho, "Ngingu ____________." Nokuthi "Ngingu ________." Omunye walabo angase abe "Anginalutho." Kodwa yini enye?
• Bheka ukuthi "Ngingu-_______." Uhlu osibhale phansi, futhi ukhethe "ubunikazi" obunye bokugxila kulo. Isibonelo, uma ubhala ukuthi "ngingumfundisi," cabanga ukuthi ungaqhubeka kanjani wamukele leyo ngxenye yokuphila kwakho.
• Uma ubhekene nokungabi nabantwana okungezansi , kungenzeka ukuthi ubhalwe ngisho, "Ngingumama / ubaba." Ungazivuselela kanjani ingane noma izingane onakho?
• Yenza uhlu lwento ebalulekile kuwe. Uhlu lungabandakanya noma yini kusuka kumuntu kuya ezombusazwe. Uma usukhona uhlu lwakho, khetha into eyodwa kulolu hlu ukuze uthole okunye okuhilelekile kukho.
• Cabanga ukuqala umkhuba wokubonga, okungakusiza ubone izinto ezinhle ezincane empilweni yakho ngisho nalapho izikhathi zilukhuni.
• Thatha isikhathi sokucabanga nokucabangela uhlelo lwakho B. Uzokwenzenjani ngempilo yakho uma ungeke ukhulelwe? Ungayamukela? Uma kungenjalo, ukuphila kwakho bekuyobukeka kanjani? Xoxa ngenjabulo nomlingani wakho ngalezi zinhlelo, ngendlela engokoqobo engabhubhisanga. Njengoba nje ube nePulani B, ngisho noma ungalokothi usebenzise, ​​kungakusiza uhlale unesizotha ngezikhathi zokucindezeleka kokungakhulelwa.
• Cabangela ukuthi kungathatha ukuthini isinqumo sokungaqhubeki ukwelashwa okuqhubekayo . (Azikho izimpendulo ezilungile noma ezingalungile kulokhu.)
• Uma usulungele, cabanga ngezindlela ezihlukile zokubandakanyeka empilweni yengane ngaphandle kokubeletha. Ungakwenza lokhu phakathi kokuzama ukukhulelwa kanye nangemva kwalokho. (Ngamanye amazwi, lokhu akukhona nje kulabo abazohlala bengenaye ingane.)

_Imithombo:

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_{Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. "Ukudla nokuphila ngendlela yokuvimbela ukukhubazeka kwesifo se-ovulatory." I-Obstet Gynecol. 2007 Nov; 110 (5): 1050-8. http://www.ncbi.nlm.nih.gov/pubmed/17978119}

_{UGalhardo A, uPinto-Gouveia J, uCunha M, uMatos M. "Umthelela wehlazo nokuziphendulela kwe-psychopathology ezigulini ezingenamandla." U-Hum Reprod. 2011 Sep; 26 (9): 2408-14. doi: 10.1093 / humrep / der209. I-Epub 2011 Jul 4. http://www.ncbi.nlm.nih.gov/pubmed/21727160}

_{I-Gamble KL, i-Resuehr D, uJohnson CH. "Umsebenzi we-Shift nokuhlukunyezwa kwe-circadian yokukhiqiza kabusha." I-Front Endocrinol (Lausanne) yangaphambili. 2013 Aug 7; 4: 92. doi: 10.3389 / fendo.2013.00092. eCollection 2013. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3736045/}

_{I-International Federation of Fertility Societies (IFFS) (2013, Okthoba 15). Izindleko ezinkulu kakhulu ezigulini ze-IVF. IsayensiIsiSayensi. Ibuyiselwe ku-December 26, 2013, kusukela ku-http: //www.sciencedaily.com /releases/2013/10/131015191134.htm}

_{UMichelle P. Lukse noNicholas A. Vacc. "Ukudabuka, Ukucindezeleka, Nokubhekana Nabafazi Abasebenzisa Ukwelashwa Okungahambi kahle." I-Obstetrics & Gynecology 1999 93: 245-251. http://www.ncbi.nlm.nih.gov/pubmed/9932564}

_{UNeff, uKristin. Ukuzivocavoca Ukuzivocavoca. Kufinyelelwe ngoDisemba 26, 2013. http://www.self-compassion.org/self_compassion_exercise.pdf}

_{Wu AK, Odisho AY, Washington SL 3, uKatz PP, Smith JF. "I-Out-of-Pocket Fertility Izindleko Zokwemali: Idatha evela ku-Multipleenter Prospective Infertility Cohort." J Urol. 2013 Sep 7. pii: S0022-5347 (13) 05330-5. doi: 10.1016 / j.juro.2013.08.083. [Epub ngaphambi kokuphrinta] http://www.jurology.com/article/S0022-5347 .13)05330-5/abstract}