Ukucindezeleka ukuphendula komzimba wakho nokusabela ekushintsheni. Kukhona ukucindezeleka okuhle, futhi kukhona ukucindezeleka okubi. Ukucindezeleka okuhle, noma i-eustress, inempilo futhi inempilo. Kodwa, ukucindezeleka okubi, noma ukucindezeleka, ukucindezeleka okubi okungenzeka ucabangayo uma uzwa ukucindezeleka kwezwi. Lolu hlobo lokucindezeleka luyingozi futhi lungabangela izinkinga zempilo. Kungathinta ngisho nekhono lakho lokuncelisa ngempumelelo .
Ukucindezeleka Kwansuku zonke
Ukucindezeleka kuhlale kukhona ekuphileni kwethu kwansuku zonke. Awukwazi ukuvinjelwa, futhi ingavela uma singalindelekanga. Ukucindezeleka, ukwesaba, nokukhathazeka kungalethwa yizimo eziningi nezinkinga, futhi kuhluke wonke umuntu. Okubangela ukucindezeleka kwabanye besifazane, akuyona into ecindezelayo kwabanye, kanti abanye abantu basuke bebhekana nokucindezeleka kangcono.
Ungazama ukulungiselela ukucindezeleka kwansuku zonke ngokucabanga ngezinto ezingabangela ukucindezeleka futhi ufunde indlela yokusebenzisa amasu okubhekana nokusiza ukukufinyelela. Uma wazi ukuthi yini ophikisana nayo, kungase kube lula ukuyigcina okungenani bese uyivimbela ukuba ungene endleleni yezinto ozenza nsuku zonke, njengokuncelisa.
Ukucindezeleka nokubeletha
Ukucindezeleka kungathinta ukubeletha ngezindlela ezimbalwa. Amazinga aphezulu okucindezeleka ekunceliseni amamama angabangela ukuba kube nzima ukuyeka ukuyeka , futhi kunganciphisa ubisi lwebele . Ukucindezeleka okukhulu kakhulu ekuphileni kwansuku zonke kuhlangene nokulunywa kokuqala.
Ngakolunye uhlangothi, ukondla kungasiza ekunciphiseni ukucindezeleka kwakho. Amahomoni umzimba wakho owakhipha uma uncelisa angakhuthaza ukuphumula kanye nemizwa yothando nokubopha. Ngakho, ukuncelisa kaningi kungakusiza ukulwa nokucindezeleka kwansuku zonke.
Izimbangela Zokucindezeleka Emama Amabele
Uma uzijwayeza ezinye zezimbangela ezivamile zokucindezeleka omama abasha abhekana nazo ngaphambi kokuba ube nomntanakho, uzobe ulungele kangcono ukubhekana nabo uma bevela.
Nazi ezinye zezinto ezingakwandisa amazinga okucindezeleka kamama wokubeletha.
- Ubuhlungu: Ngemva nje kokuba ingane yakho izalwe, ungase uzizwe ubuhlungu kusukela ekulethwa kwezidingo. Khona-ke, uma uqala ukubeletha, ezinye izinkinga ezinjengezinyosi ezinamahlombe nesifuba sebele zingabangela ukungakhululeki nakakhulu. Ubuhlungu buyinto yokucindezeleka emzimbeni wakho, ngakho uma udokotela wakho ebeka imithi yobuhlungu kufanele uyithathe (uma nje eyazi ukuthi uncelisa). Ukukhululwa ebuhlungu buzokusiza ukuba uphumule futhi unciphise ukucindezeleka. Uzokwazi ukuncelisa ngokunambitheka kakhulu, futhi umzimba wakho uzokwazi ukugxila ekwenzeni ubisi lwebele nokuyeka esikhundleni sobuhlungu.
- Okuhlangenwe nakho okunzima: Uma uhlele ukuba nokubeletha kwemvelo ngaphandle kwemithi, kodwa ekupheleni kwezidingo ezinzima noma ingxenye engalindelekile, kungabangela ukucindezeleka, ukuzithoba, nokudumazeka. Kodwa-ke, uma uhlela okusemandleni akho, kodwa wazi ukuthi kunethuba lokuthi ukuzalwa kungase kungabi ngendlela owacabanga ngayo, okungenani ungalungiselela.
- Ukukhathazeka mayelana nobumfihlo: Uma uziqhenya noma unamahloni ngokuveza amabele akho, kungase kube nzima ukuncelisa. Ungase ukhathazeke ngokuba nezivakashi noma ukuthatha umntwana ngaphandle komphakathi. Khona-ke uma uphume, ungase ukhathazeke ngokusondeza ingane yakho sekwephuzile, noma lapho uzoya khona ukubeletha ngasese. Lezi zinkinga zivame ukukhulula ekuqaleni, kodwa ngokuhamba kwesikhathi, cishe uzobe ukhululekile kakhulu uma ufunda ukuncelisa ingane ngokuhlakanipha.
- Ukungabi nokuzethemba kokuncelisa ibele: Ungase ukhathazeke ngekhono lakho lokuncelisa ngenxa yesayizi sakho sesifuba , ukudla kwakho, isimiso sakho somsebenzi, noma esinye isizathu. Khuluma ngokukhathazeka kwakho nodokotela wakho, iqembu lokuncelisa i-local, iqembu lokusekela inthanethi, noma ilungu lomndeni noma umngane obelethwe ngamabele. Bangasiza ukuphendula imibuzo yakho bese kunciphisa ukucindezeleka kwakho ngalezi zimo. Kungakusiza uzizwe ungcono futhi uqiniseka ngokwengeziwe.
- Ukuba nezinkinga zokuncelisa ukubeletha: Izinkinga zokuncelisa ukubeletha ezinjengezinkinga zokuthola ingane yakho ukuba zigqoke futhi zibheke izinsipho zingakhungathekisa futhi zicindezeleke. Ukuze uvimbele ukucindezeleka okungadingekile, funda okuningi ngokuncelisa ukubeletha ngangokunokwenzeka ngaphambi kokuba ingane yakho izalwe, futhi uthole usizo lokulinda ingane yakho ngokuqondile kusukela ekubelethweni kokuqala .
- Ukuzwa ukhathele: Ukunakekela umntwana osanda kuzalwa kuyaphela. Kuzungeze ukunakekelwa kwewashi: amahora angu-24 ngosuku, izinsuku eziyisikhombisa ngesonto. Yengeza kulowo omunye umthwalo wemfanelo ekuphileni kwakho, futhi kulula ukucindezeleka futhi ukhathele. Ukuze ulwe nokukhathala , zama ukulala lapho ingane yakho ilele, gwema imisebenzi yasendlini neminye imithwalo yemfanelo okwesikhashana, futhi ungesabi ukucela usizo oluncane kumngane wakho, umndeni nabangane.
- Izinguquko emzimbeni wakho: Umzimba wakho namahomoni akho ashintsha kakhulu ngesikhathi sokukhulelwa, ukubeletha nokuncelisa. Ungase ukhathazeke ngokuthi ubeke isisindo esingakanani noma izinguquko ezithombeni zakho . Kodwa, lezi zinguquko azenzekanga konke ngesikhathi esisodwa. Zenzeka kancane kancane izinyanga eziyisishiyagalolunye ngenkathi umzimba wakho uthwele umntwana wakho okhulayo. Ngakho-ke, yiba nesineke futhi uzinike wena nomzimba wakho isikhathi esithile ukuze ululame.
- Ukukhathazeka ngobisi lwebele: Ezinye zezinkathazo eziyinhloko ukuthi omama abancancisayo abasha bayokwenza ubisi lwebele olwanele, ukuthi bayokwazi kanjani ukuthi ingane yabo ithola ubisi oluncelisayo , futhi ubisi babo besifuba luyoba ngokwanele. Ngenkathi lezi zikhathazo ziqondakala kahle, ngokuvamile azidingekile. Abaningi besifazane benza ubisi lwebele olunomsoco kungakhathaliseki ukudla kwabo nesimo sabo, ngakho amathuba okuba ubisi lwakho lwebele luzoba ngcono. Futhi, uma nje usana usuqeda ukulungiswa nokuncelisa ingane kaningi , cishe uzokwazi ukuhlinzeka ngokugcwele, okunempilo ngobisi lwebele.
- Ubumnene bomntanakho: Ezinye izingane ezisanda kuzalwa zilula. Badla kahle futhi balala phakathi kokudla. Khona-ke kukhona nalabo abanesimo esinzima kakhulu. Uma ingane yakho ingavamile ukulala noma ikhale kakhulu, kungase kube nzima nakakhulu ukucindezeleka kuwe, ikakhulukazi uma ungenalo usizo oluningi noma ukusekelwa. Uma ungakwazi, thola usizo olwengeziwe. Futhi, zama ukukhumbula ukuthi isiteji esanda kuzalwa asihlali phakade. Umntanakho kufanele alale kakhulu futhi akhale kancane njengoba ekhula.
- Izinkinga zobudlelwane nemindeni: Uma umlingani wakho engekho ebhodleleni ngokuncelisa, kodwa ucabanga ukuthi kungcono kakhulu kumntanakho, okucindezelayo. Zama ukwamukela ukukhathazeka komlingani wakho nokwesaba, ngakho-ke ungaba ekhasini elifanayo lapho umntwana efika. Ukuletha ikhaya lakho elisha libuye lishintshe isimiso somlingani wakho kanye nezinye izingane zakho.Ungase uzizwe ukhathazekile okuningi njengoba wenza konke okusemandleni akho ukuze usize wonke umuntu aguqule. Ukuhlukana nokuhlukaniswa kuyinkinga enkulu, ikakhulukazi kumama omusha.
- Ukukhathazeka ngokwezezimali: Imali ngumthombo omkhulu wokucindezeleka kubantu abaningi, hhayi nje omama abasha. Kodwa, uma uthatha isikhathi somsebenzi ngekhefu lokubeletha elingakhokhiwe noma unquma ukuhlala kumama wakho ekhaya, kungaba nomthelela omkhulu emholweni womndeni wakho. Ngaphezu kwalokho, manje kufanele ungeze izindleko zabadwebuli nezinye izinto ezisetshenziselwa isabelomali. Nakuba kuhle ukuhlela imali yakho ngaphambi kokuba ukhulelwe, lokho akuyona inketho njalo. Ngakho-ke, khuluma nomlingani wakho mayelana nesabelomali nokukhathazeka ngokwezimali ngenkathi ukhulelwe ukuze wenze uhlelo lokuthi uzobhekana kanjani nezinguquko lapho ingane ifika. Lokhu kuzosiza ukunciphisa ukucindezeleka ngemva kokubeletha.
- Ukubhekana nokugxekwa nokuntula ukuxhaswa kwabanye: Ngisho noma ukuncelisa ukubeletha kuyaba yinto ethandwa kakhulu futhi "kuvamile," kusekhona abantu abangakwazi ukusiza kodwa benze imibono noma banikeze imibono yabo ngisho nangabe bengasifuni . Ngezinye izikhathi laba bantu bangumndeni nabangane. Yize kulula ukuhlukumeza imibono yabantu abangabazi, kungaba nzima ukunganaki ukukhathazeka kanye nemibono yalabo abasho kakhulu kuwe. Kodwa, zama ukugxila kulokho okwaziyo ngokubeletha, futhi ukhumbuze ukuthi kungani ukhethe ukukwenza. Ungase ukwazi ngisho nokufundisa umndeni wakho nabangani izinto ezimbalwa, futhi mhlawumbe ushintshe eminye imibono yabo ngenkathi ukhona.
- Ukuphila ngezindinganiso zokuxhumana nabantu: Kunengcindezi enkulu yokuba ngumama ophelele, ikakhulukazi kumabonakude ezenhlalo. Uma uziqhathanisa nabanye abomama abathumela izithombe zabo zonke izikhathi zabo zokubeletha ezihle kakhulu, kungenza ube nomuzwa wokuthi awukwenzeki. Zama ukukhumbula ukuthi okuthunyelwe kwezokuxhumana kwezenhlalo kungumfanekiso nje ngesikhathi, futhi ngokuvamile, abantu bafaka izikhathi zabo ezinhle kuphela. Awuboni ngaso sonke isikhathi iqiniso labo. Akekho ophelele, ngisho noma kubonakala sengathi. Ngakho-ke, uma ungeke ukwazi ukuxhuma kuma-social media ngokuphelele, zama ukuvumela ukuthi izikhala zomama eziphelele zifike kuwe futhi uqhubeke wenza okusemandleni akho. Ungaphinda ubheke futhi ulandele abanye besifazane abamangalisayo ngaphandle lapho abakhuthaza futhi basekela abanye omama futhi empeleni babhale mayelana nezinto ezikhona zokubeletha.
Izindlela Ezempilo Zokubhekana Nokucindezeleka
Awukwazi ukugwema ukucindezeleka, kodwa ungafunda indlela yokubhekana nayo ngendlela enempilo. Ukuba namakhono akho okubhekana nokulungisa kungakusiza ukunciphisa ukucindezeleka nokuvimbela ukuba ungene endleleni yokuncelisa ingane ngokuphumelelayo. Ungaqala ngokuzinakekela wena . Zama ukudla ukudla okunempilo futhi uthole ukulala ngokwanele. Kunzima ukukwenza uma ungumama omusha, kodwa uma uzizwa kahle, futhi uphumule kahle, kungenza umehluko endleleni osingatha ngayo izinto ezilahliwe kuwe usuku ngalunye. Futhi, ngalezo zikhathi lapho uzizwa ukucindezeleka kuphakama, unga:
- Hamba kude nesimo uma kuphephile . Phuma ukuhamba noma ungene kwelinye ikamelo bese uthatha isikhathi esithile uzenzele wena.
- Thatha ukuphefumula kancane kancane . Ukugxila ekukhuliseni nasekuphumeni kungakusiza ukunqanda.
- Khuluma nomunye umuntu . Uma ungaba nomngane wakho, umngane wakho, noma elinye ilungu lomndeni ongase uzizwe ungcono. Ungaxoxa futhi ngemizwa yakho nodokotela wakho noma udokotela.
- Thola ukuzivocavoca . Ukuzivocavoca kunganciphisa ukucindezeleka , futhi kukhishwa ama-endorphin emzimbeni wakho. Ama-endorphin awamakhemikhali anemvelo anemvelo anganciphisa ukucindezeleka futhi akwenze uzizwe ujabule.
- Hamba kude nezidakamizwa noma utshwala . Izidakamizwa nokuphuza utshwala kungenza izinto zibe zimbi nakakhulu, futhi zingangena ubisi lwebele bese zidlulisela emntwaneni wakho.
Ukucindezeleka, i-Baby Blues, ne-Postpartum Depression
Okunye ukucindezeleka, ukwesaba nokukhathazeka kuvamile emva kokubeletha njengoba ulungisa ukuphila nomntwana wakho omusha. Kodwa-ke, lapho ukucindezeleka nokukhathazeka kungaphezu kwalokho kulindeleke, kungase kube uphawu lokucindezeleka kwangemva kokubeletha. Khuluma nodokotela wakho mayelana namazinga akho okucindezeleka nokuthi uzizwa kanjani, ikakhulukazi uma uzizwa ubuluhlaza noma ucindezelekile. Uma udinga, kunezinketho zokwelashwa eziphephile kumama abelisayo. Ngisho noma udokotela wakho ebeka i-anti-depressant ukukusiza kule nkathi enzima, akusadingeki ukuthi uncelise ingane yakho. Ukuzizwa ucindezeleke kakhulu noma ucindezelekile akuyona into yokuba namahloni, futhi uma uzizwa ngale ndlela, awuwedwa. Cela usizo, ukuze ubuyele emuva ukuze uzizwe uthanda wena futhi ngokushesha ngangokunokwenzeka.
Imithombo:
Groer MW, Davis MW, ukucindezeleka kweHemphill J. Postpartum: imiqondo yamanje kanye nendima evikelayo yokuncelisa. I-Journal ye-Obstetric, Gynecologic, ne-Neonatal Nursing. 2002 Jul 1; 31 (4): 411-7.
Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukuncelisa Ukubeletha Umhlahlandlela Wezokwelapha Umsebenzi We-Eighth Edition. I-Elsevier Health Sciences.
Li J, Kendall GE, Henderson S, Downie J, Landsborough L, Oddy WH. Inhlalakahle yengqondo yomama ngesikhathi sokukhulelwa nokuncelisa. I-Acta Paediatrica. 2008 Feb 1; 97 (2): 221-5.
I-Mezzacappa ES, i-Katkin ES. Ukuncelisa isisu kuhlotshaniswa nokucindezeleka okucatshangwayo okucatshangelwayo kanye nomoya omubi kumama. I-Psychology yezeMpilo. 2002 Mar; 21 (2): 187.