Ukudakumba emva kokubeleka: yintoni, iimpawu kunye nonyango

Umxholo

• Iimpawu zoxinzelelo lwasemva kokubeleka
• Uvavanyo olukhawulezileyo ukubonisa uxinzelelo lwasemva kokubeleka. Impendulo, ngokukhethekileyo, phakathi kweveki yesi-2 kunye nenyanga yesi-6 yosana.
• Unobangela woxinzelelo lwasemva kokubeleka
• Unyango kufuneka lube njani
• 1. Inkxaso yengqondo
• 2. Ukutya
• 3. Ukwenza umthambo
• 4. Ukusetyenziswa kwamayeza

Ukudakumba emva kokubeleka kukuphazamiseka kwengqondo okunokubonakala kanye emva kokuba umntwana ezelwe okanye ukuya kuthi ga kwiinyanga ezi-6 emva kokubeleka kwaye ibonakaliswa lusizi oluhlala luhleli, ukungabi namdla emntwaneni, ukuzithemba okuphantsi, ukudimazeka kunye neemvakalelo zokuba netyala. Le meko inokubangelwa luloyiko lokuba ngumama, ngenxa yokunyuka koxanduva, ubudlelwane obunzima okanye uxinzelelo ngexesha lokukhulelwa.

Ngaphandle kokuba kuqhelekile, uxinzelelo lwasemva kokubeleka alufumaneki rhoqo, njengoko iimpawu kunye neempawu zixhaphakile ukwenzeka ngexesha lasemva kokubeleka. Nangona kunjalo, kubalulekile ukuba uqaphele ukuba ngaba iimpawu ziyaqhubeka, kuba kule meko kubalulekile ukuba kufunwe uncedo lwengqondo ukukhuthaza intlalontle yomfazi nokumnceda ukuba amkele ngcono umntwana kunye nokuba ngumama.

Iimpawu zoxinzelelo lwasemva kokubeleka

Iimpawu zoxinzelelo lwasemva kokubeleka zinokubonakala kwakamsinya emva kokubeleka, okanye ukuya kuthi ga kunyaka emva kokuba umntwana ezelwe, kwaye zihlala zibandakanya:

1. Usizi rhoqo;
2. Ukuziva unetyala;
3. Ukuzijongela phantsi;
4. Ukudimazeka kunye nokudinwa kakhulu;
5. Umdla omncinci emntwaneni;
6. Ukungakwazi ukuzikhathalela wena nosana;
7. Uloyiko lokuba wedwa;
8. Ukungabikho komdla;
9. Ukungabikho kolonwabo kwimisebenzi yemihla ngemihla;
10. Kunzima ukulala.

Kwiintsuku zokuqala kude kube kwinyanga yokuqala yobomi bosana, kuyinto eqhelekileyo ukuba umfazi abonise ezinye zeempawu, njengoko umama efuna ixesha lokuziqhelanisa neemfuno zomntwana kunye notshintsho ebomini bakhe. Nangona kunjalo, xa iimpawu zoxinzelelo lwasemva kokubeleka ziqhubeka iiveki ezi-2 okanye nangaphezulu, kuyacetyiswa ukuba uqhagamshelane nogqirha wengqondo ukuvavanya imeko kunye nokuqala unyango olufanelekileyo. Ukuba kukho urhano ngesi sifo, phendula ngoku:

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Uvavanyo olukhawulezileyo ukubonisa uxinzelelo lwasemva kokubeleka. Impendulo, ngokukhethekileyo, phakathi kweveki yesi-2 kunye nenyanga yesi-6 yosana.

Unobangela woxinzelelo lwasemva kokubeleka

Uxinzelelo lwasemva kokubeleka alunaso isizathu esithile, kodwa ezinye izinto zinokuxhasa ukwenzeka kwako, ezinje ngoxinzelelo lwangaphambili, uxinzelelo ngexesha lokukhulelwa, ukunqongophala kokucwangciswa kokukhulelwa, ubudala obuphantsi koomama, iingxaki zobudlelwane, ubundlobongela basekhaya kunye neemeko zentlalo noqoqosho.

Ukongeza, ukunqongophala kwenkxaso yosapho, ukuhlala wedwa, unxunguphalo, ukungalali ngokwaneleyo kunye nokusela utywala okanye ezinye iziyobisi nako kunokubangela uxinzelelo lwasemva kokubeleka.

Unyango kufuneka lube njani

Unyango loxinzelelo lwasemva kokubeleka, kokubini kwabasetyhini nakumadoda, kufanele ukuba lwenziwe ngamanyathelo endalo, njengonyango kunye nokutya okunempilo kunye nokutya okunesondlo, ngakumbi kwimeko yabasetyhini, kuba ezinye izinto ezikhoyo kumayeza okulwa noxinzelelo zinokudlula emntwaneni ubisi.

Ke, ezinye iindlela zokhetho kuxinzelelo lwasemva kokubeleka zezi:

1. Inkxaso yengqondo

Inkxaso yezengqondo ibalulekile kuxinzelelo lwasemva kokubeleka, njengoko ivumela umntu ukuba athethe malunga nendlela abaziva ngayo ngaphandle koloyiko lokugwetywa kunye / okanye ukukhathazeka malunga nokuba abanye abantu bacinga ntoni kwaye, yiyo loo nto kusenokwenzeka ukuba iimvakalelo ziyasebenza kwaye umntu uqale uzive ungcono.

Unyango ngengqondo okanye unyango lweqela kufuneka lukhokelwe sisayikholojisti okanye ugqirha wezengqondo kwaye unyango kufuneka luhlale malunga neeseshoni ze-10-12, ezenziwa ngeveki, lukhetho olufanelekileyo lokuxhasa unyango ngamayeza, kodwa kwiimeko ezininzi kusenokungafuneki. thatha amayeza.

Ukongeza, ukuthetha neqabane lakho, amalungu osapho okanye umhlobo olungileyo kunceda ekunciphiseni uxinzelelo noxinzelelo mihla le, ukukhuthaza intlalontle kunye nokuhlangana okungcono kwezentlalo, ekwabaluleke kakhulu ukuphuma kuxinzelelo.

2. Ukutya

Ukutya okutyiwa yonke imihla kunokunceda ekulweni neempawu zokudakumba kunye nokuphucula imeko yomntu yempilo kunye nokuzithemba. Okunye kokutya okulwa nokudakumba ziibhanana eziluhlaza, iiavokhado kunye nama walnuts, ekufuneka zityiwe rhoqo, njengoko zine-tryptophan, eyi-amino acid ehambelana nemveliso ye-serotonin, eyi-neurotransmitter eqinisekisa imvakalelo yokuba sempilweni .

Ukongeza, i-omega 3 yokuncedisa inokuba luncedo njengendlela yokuxhasa unyango kuxinzelelo. Olu hlobo lokuncedisa lusebenza ukuphucula impilo kwaye lunokufumaneka ezikhemesti nakwiivenkile ezithengisa iziyobisi, kodwa akufuneki lusetyenziswe ngaphandle kolwazi lukagqirha.

I-Omega 3 ibonakalisiwe kuba inezinto ezichaseneyo nokudumba kwaye inegalelo kulwelo olukhulu kunye nokusebenza kwengqondo. Ukongeza, i-omega 3 fatty acids ikwanyusa ukwenziwa kwe-neurotransmission ye-serotonin, ekhuthaza ukuphuculwa kwemood kunye nokuziva ulungile.

Bona kwakhona kwividiyo engezantsi into oyityayo ukuphucula imeko:

3. Ukwenza umthambo

Nawuphi na umthambo womzimba uluncedo ekulweni nokudakumba kwaye nangona kunzima ukukhuthazwa ukuba uphume endlwini uye ejimini, kubalulekile ukuba okungenani uhambe uye esitratweni, uphazamise ingqondo. Olunye ukhetho kukuhambahamba nosana kwakusasa okanye ushiye usana elugcinweni ngomnye umntu, ubenexesha lakho wedwa.

Ukusebenza rhoqo komzimba kuya kukhupha ii-endorphins egazini kunye nokuphucula ukujikeleza, izinto ezimbini ezibalulekileyo zokulwa nokudakumba. Ukongeza ekuhambeni, kukho ezinye izinto ezinokubakho njengokuqubha, i-aerobics yamanzi, iipilates okanye uqeqesho lobunzima, olunokwenziwa kabini okanye kathathu ngeveki ubuncinci imizuzu engama-45.

4. Ukusetyenziswa kwamayeza

Ukusetyenziswa kwamayeza okuthomalalisa uxinzelelo kuyacetyiswa kuphela kwiimeko ezinzima zoxinzelelo lwasemva kokubeleka kwaye xa unyango lwengqondo lungonelanga, ukusetyenziswa kweSertraline, iParoxetine okanye iNortriptyline kunokucetyiswa ngugqirha, ekubonakala ngathi yeyona ikhuselekileyo kwaye ayonzakalisi ukuncancisa. Ukuba owasetyhini akancancisi, kunokucetyiswa amanye amayeza afana nokukhetha i-serotonin reuptake inhibitors. Lazi elona nyango lilungileyo loxinzelelo.

Iziphumo zamayeza zinokuthatha iiveki ezi-2 ukuya kwezi-3 ukuba ziqwalaselwe, kwaye unokufuna ukuqhubeka nokuthatha amayeza iinyanga ezi-6 okanye nangaphezulu. Xa uqaphela ukuba uziva ungcono emva kokuqala ukusebenzisa amayeza, akufuneki uzame ukuyeka ukuthatha okanye ukunciphisa idosi, ngaphandle kokuthetha nogqirha kuqala.