Iindlela ezi-6 Ndifunda ukuLawula uxinzelelo njengoMama oMtsha

Umxholo

• 1. Yenza umthambo.
• 2. Ihydrate.
• 3. Faka intombi yam kwizinto endizithandayo.
• 4. Thetha ngayo.
• 5. Hleka.
• 6. Ndiphe ingqalelo.
• Uphengululo lwe

Buza nawuphi na umama omtsha ukuba lunjani usuku olufanelekileyo kuye kwaye unokulindela into ebandakanya konke okanye okunye oku: ukulala ubusuku bonke, igumbi elizolileyo, ibhafu elide, iklasi ye-yoga. Khange ndiqonde ncam ukuba umtsalane kangakanani "usuku lokuphumla", okanye heck, nditsho neeyure ezimbalwa kum, ujonge de wazala intombi yam kwiinyanga ezimbalwa ezidlulileyo. Ngokukhawuleza, ndafunda ukuba nangona kumnandi kwaye kunomvuzo, ukuba ngumama omtsha kunokubangela uxinzelelo, njengoxinzelelo olunzima.

"Umzimba wakho kunye nengqondo yakho inempendulo yoxinzelelo oluzenzekelayo, umlo okanye impendulo yendiza," kuchaza uWendy N. Davis, Ph.D., umlawuli olawulayo we-Postpartum Support International. "Xa uxinezelekile, uphuphuma zihormone zoxinzelelo ezifana necortisol kunye neadrenaline, echaphazela indlela oziva ngayo, ocinga ngayo, kunye nokuhamba kwakho." Funda: Ayilunganga xa uzama ukujongana nokungalali, ukutshintsha kwediaper, kunye neenyembezi. (Idibeneyo: Ukuxhalabisa kunye noxinzelelo kunokuchaphazela njani ukuzala kwakho)

Iindaba ezimnandi? Ukwanayo ne-automaticukuphumla impendulo, nayo. "Xa usebenzisa iindlela zokunciphisa uxinzelelo, ukulwa okanye iikhemikhali zokubhabha zitshintshwa ngokuphambene - ihomoni kunye ne-neurotransmitters ezifana ne-serotonin, i-oxytocin, kunye ne-endorphins," kusho uDavis. "Awucingi nje ngeengcinga ezonwabileyo, utshintsha i-chemistry kunye nemiyalezo kwingqondo yakho."

Ngethamsanqa, ukwenza le mpendulo yokuphumla kungathathi ixesha elininzi kwaye kunokwenziwa xa ukunye nomntwana wakho. Apha, zimbalwa iindlela endiye ndafumana isiqabu kuxinzelelo njengomama omtsha-kunye nokuba kutheni la manyathelo alula anokukunceda ufumane i-zen efuneka kakhulu.

1. Yenza umthambo.

Nabani na owakha weva isiqabu esimnandi sokuhamba kwexesha, iklasi yokubulala, okanye iklasi yeyoga yeyoga uyazi ukuba amandla omzimba angaphezu kwempilo yengqondo. Ngokwam, ukuzilolonga bekusoloko kuyindlela yokuphatha uxinzelelo kunye noxinzelelo. Oku akuzange kutshintshe ekubeni ngumama omtsha. (Yiyo kanye loo nto ndingafuniyo ukuziva ndinetyala ngokwenza umthambo ngoxa usana lwam lulele.) Iisekethe ezimfutshane zasekhaya, ukuhamba nosana lwam, okanye uhambo oluya kwindawo yokuzivocavoca (xa ndinoncedo lokunyamekela umntwana) lunceda ukuthomalalisa isibetho seentsuku ezixinezelayo. kunye nokulala. Inzululwazi ithi ukuzivocavoca kusebenza ukukuzolisa, nawe. Xa usenza umthambo, ingqondo yakho yenza iihomoni "ezonwabileyo" (a la endorphins) eziphucula imeko, ukulala,kwaye ubuwena. Kwanemizuzu nje embalwa yokunyakaza inokunceda ukuthomalalisa iimvakalelo zokuxhalaba. (Idibeneyo: Ubungqina obuninzi bokuba naluphi na ukuzivocavoca kubhetele kunokuba kungabikho ukuzivocavoca)

2. Ihydrate.

Inyani eyonwabisayo: Ngaba uyazi ukuba ubisi lwebele lumalunga neepesenti ezingama-87 zamanzi? Kusenokwenzeka ukuba kutheni oomama abatsha beziva benxanwe ngokwenene ngalo lonke ixesha umntwana wabo esondla. Ukuhlala u-hydrated yinto ephambili kungekuphela nje kwimpilo yam yomzimba, kodwa yengqondo, nayo. Nokuba yipesenti enye yokuphelelwa ngamanzi emzimbeni inxulunyaniswe notshintsho lwemood ezimbi. Ke xa ndiqala ukuziva ndisecaleni, kwaye ndiyabona ukuba ukuphulukana nokulala ayisiyiyo kuphela inetyala, ndizalisa nje ibhotile yam yamanzi.

FWIW, akukho xabiso limiselweyo ukuba ufanele ukusela ngakumbi xa unesi: I-American College of Obstetricians kunye neGynecologists (ACOG) incoma nje ukusela "amanzi amaninzi" nangaphezulu ukuba umchamo wakho umnyama. Kum, iipilisi zeNuun electrolyte endizinyibilikayo emanzini ziye zatshintsha umdlalo kunye nebhotile yamanzi efakiweyo ukuyigcina ibanda (Ndiyazithanda iibhotile zeTakeya kuba kulula ukuzisusa kwaye kunzima ukuzichithela).

3. Faka intombi yam kwizinto endizithandayo.

Ukuba nomntu omnye nosana kangangeeyure ezininzi kunokuba nzima—kwaye ube wedwa. Ndiyavuma ukuba eneneni ndiye ndaGoogle "into yokwenza nosana olusanda kuzalwa" (kwaye ke baninzi, abaninzi, khumbula wena). Kwaye ngelixa ixesha kwimethi yomsebenzi libalulekile ekukhuleni komntwana, ngamanye amaxesha, ndibandakanya intombi yam kwimisebenzi ethanda ukuyenza. Nokuba unaye kwi-bouncer ngelixa ndipheka ndimamele umculo okanye uhambahamba uhambo olude. Kulula ukucinga ukuba ukuze wenze izinto u "mdala" owawuthanda ukuzenza, kufuneka ufumane umntu ogcina umntwana, kodwa ndifumanise ukuba ukubakho kwakhe nakwizinto ezincinci ezizisa uvuyo kum, kuyandinceda uzive uzolile. Ndiphinda ndigxininise kancinci malunga nendlela endizalisa ngayo ixesha lakhe livukile. (Eyeleleneyo: Olunjani usuku eBomi njengoMama oMtsha ~ Ngokwenene ~ Kubonakala ngathi)

4. Thetha ngayo.

Njengomama omtsha, kulula kakhulu ukuba ungene entlokweni yakho, woyiswe ngeengcinga ezingapheliyo, okanye ubuze nayiphi na into oyenzayo. Incoko yangaphakathi inokudinisa, kwaye ukuba awulumkanga, inokuba yingozi. Ihlala inceda ukuba nomnye umntu akunike igalelo (kwaye akwazise ukuba wenza konke okusemandleni akho). "Ukunika ilizwi kwiimvakalelo zakho kunye neemvakalelo zakho kunceda indawo yokucinga yengqondo yakho ukuba ibekho kwi-intanethi, endaweni yokuziva ukhathazekile kwaye ungenangqondo," uqinisekisa uDavis. Ndedwa ekhaya? Unokwenza oku ngokuthetha nje ngokuvakalayo into ethi "Ndikhathazeke ngokwenene ngoku!" okanye "Ndinomsindo ngoku, kodwa ndiyazi ukuba ndiza kuyigqitha le nto," utshilo uDavis. Okanye, ewe, ungasoloko uthetha nonyango-leyo yenye yeendlela zokubeka phambili impilo yakho yengqondo ngaphambi, ngexesha, nasemva kokukhulelwa.

5. Hleka.

Iziganeko ezithile-okt usana oluhlanza kuwe * ekunene * emva kokuba uzitshintshile kunye neempahla zazo- zinokukwenza ufune ukuhleka okanye ukulila. Kubalulekile ukukhetha ukhetho lwangaphambili kumaxesha ngamaxesha. Ukuhleka ngenene kukhulula uxinzelelo lwendalo, kuyenza isebenze intliziyo yakho, imiphunga kunye nezihlunu, kunye nokukhuthaza ingqondo yakho ukuba yenze iihormone zokuziva ulungile.

6. Ndiphe ingqalelo.

Uyayazi indlela ekufuneka ujonge ngayo amanqaku athile emntwaneni ukuze wazi ukuba uza kuwabeka nini ukuze ulale okanye uwondle nini? Ewe, ukunikela ingqalelo kwindlela *oziva* kunokukunceda ukuba uqaphele xa uxinzelelo luqala ukwakha, utsho uDavis. Mna, ndedwa, ndingacaphuka msinya kwaye ndikhathazeke xa ndiqala ukuba noxinzelelo; fuse yam ngesiquphe iyancipha. (Eyeleleneyo: Iimpawu ezi-7 zoMzimba Ucinezelekile ngakumbi kunokuba uqonda)

Eminye imiqondiso yoxinzelelo ibandakanya ukubetha kwentliziyo, ukuphefumla ngokukhawuleza, izihlunu ezixineneyo kunye nokubila, ngokukaDavis. Ukuqaphela okwenzekayo, ukuzibamba, kunye nokuphefumla kancinci kunokukunceda uphumle, uthumele umyalezo kwingqondo yakho ukuqala impendulo yokuphumla, utshilo. Zama oku: Tsala inkula ngamanani amane, bamba umoya ukubala kane, emva koko uwukhuphele ngaphandle kancinane amanani amane.

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