Ezona ziCwangciso ziBalaseleyo zaBazali zokuXhasa iMpilo yabo yengqondo

Umxholo

• Khathalela iimfuno zakho ezisisiseko
• Beka ixesha lokulala phambili
• Beka imida ejikeleze i-zappers yamandla
• Thatha ikhefu kwezempilo yengqondo
• Namathela kunyango lwakho
• Ziqhelanise nokuziphatha okulumkileyo
• Gxila kwimisebenzi ekugcwalisayo
• Fumana iindlela zokuyila zokudibanisa
• Yiba nobulali nesiqu sakho

Ngaba uziva uphakathi? Iziphumo zempilo yengqondo zabelana ngeengcebiso zazo zotshintsho olulula ngezibonelelo ezinkulu.

Uyazi ukuba ukukhathalela impilo yakho yengqondo kubalulekile. Kodwa, njengomzali, unikwe umda ngexesha namandla - izibonelelo eziye zancipha kuphela okoko kwaqala ubhubhane.

Kwaye okwangoku, ngenjongo ethile, unokuhlala unomdla kwimpilo yakho yengqondo- nokuba unomsebenzi onzima, omncinci wokungakhathalelwa kwabantwana, kunye neminye imisebenzi eli-1 000 ekufuneka uyigqibile.

Nazi ezona zilungileyo (kwaye zinokwenzeka ngokupheleleyo) ngeendlela zokunyusa impilo, ngokukagqirha bengqondo.

Khathalela iimfuno zakho ezisisiseko

Ezi ziseko zibandakanya ukutya rhoqo, ukutya ukutya okunezondlo, kunye nokuhambisa umzimba, utshilo uLaura Torres, LPC, ugqirha wezengqondo e-Asheville, North Carolina.

Ukwenza oku kwenzeke, ucebisa ukuba uphathe into yokutya kunye nebhotile yamanzi naphi na apho uya khona kwaye utye xa usondla abantwana bakho. Ungathatha inxaxheba kwizinto ezonwabisayo zomzimba nosapho lwakho, njengokuthatha uhambo lwendalo, ukudlala umdlalo osebenzayo, kunye nokwenza ividiyo yeyoga, utshilo.

Beka ixesha lokulala phambili

UCarlene MacMillan, MD, ugqirha wezifo zengqondo oqeqeshwe eHarvard nomseki weBrooklyn Minds uthi: “Abazali basoloko bewaphatha ngembeko enkulu amaxesha abo okulala abantwana kodwa bangazinanzi ezabo. Ukungabikho kobuthongo kusenza singonwabi kwaye “kukuphindaphinda ukunyuka koxinzelelo kuye wonke umntu osendlwini,” utshilo.

Ukwenza isiqhelo sokulala kunokulula kakhulu:

1. Lungisa ukukhanya okuluhlaza okotshwe kuzo zonke izikrini, njengoko "ukukhanya okuluhlaza okwesibhakabhaka kuxelela ingqondo yakho ukuba lixesha lokuba uvuke," utshilo uMacMillan. Unokwenza oku kuseto lwesixhobo ngasinye okanye ukhuphele usetyenziso lokucoca ukukhanya okuluhlaza okwesibhakabhaka. "Unokufumana iibhalbhu ezifanelekileyo kwigumbi lakho lokulala eziphelisa ukukhanya okuluhlaza ebusuku kwaye zikhuphe ngaphezulu ngentseni," okanye unxibe iiglasi eziluhlaza ezibamba ukukhanya ebusuku.
2. Yeka ukusebenzisa izixhobo malunga nemizuzu engama-30 ngaphambi kokulala.
3. Zibandakanye kwimisebenzi yokuphumla okanye emibini, njengokuphuza iti ye-chamomile kunye nokumamela ukucamngca ngemizuzu eli-10.

Beka imida ejikeleze i-zappers yamandla

Yintoni edla ngokuphelisa amandla akho emvakalelo, omzimba, kunye nengqondo mihla le? Umzekelo, unganciphisa ukukhangela iindaba kwimizuzu eli-15 yonke imihla kwaye uye kulala nge-10 ebusuku.

Unokubeka ifowuni yakho kwidrowa xa ukunye nabantwana bakho. Ungatshintsha ikofu yakho yasemva kwemini ngeglasi enkulu yamanzi. Olu tshintsho lunokwenza igalelo elikhulu.

Thatha ikhefu kwezempilo yengqondo

URheeda Walker, PhD, ugqirha wezengqondo waseHouston, eTexas, nombhali wencwadi ethi "Isikhokelo Esingathandabuzekiyo seMpilo yaBantu abaNtsundu." Enye yezi ndlela kukusebenzisa ixesha lesikrini ngobuchule.

"Imizuzu engamashumi amathathu ngaphezulu kwexesha lesikrini le-kiddos linokuthi 'livakale libi' kodwa ukuba imizuzu engama-30 iya kugcina umzali ekuphulukaneni nolawulo kunye nokukhwaza umntu abathandayo ngento encinci, ixesha elongeziweyo lesikrini lixabisa iipesenti ezili-100," utshilo. .

Cinga ngale mizuzu njengokunyusa impilo yengqondo: Thatha umhlobo wakho, jonga iimvakalelo zakho, umamele ipodcast ehlekisayo, wenze inkqubela phambili kwiprojekthi yoyilo, okanye wenze ukuzilolonga okuphezulu.

Namathela kunyango lwakho

IMacMillan igxininisa ukubaluleka kokuthatha nawaphi na amayeza onyango lwengqondo. Ukuba ulahlekelwe yinshurensi ngenxa yobhubhane, ucebisa ukuba ujonge iiwebhusayithi ezinje ngeHoneybeeHealth.com ngamayeza anexabiso eliphantsi. Amayeza amaninzi ahambisa amayeza kwaye oogqirha banikezela ngemiyalelo yeentsuku ezingama-90 ukunciphisa uhambo, wongeza.

Ewe, ukuba uziva ngathi iyeza lakho alisebenzi okanye ufumana iziphumo ebezingalunganga, thetha nogqirha wakho. Soloko ubeka imibuzo kunye neenkxalabo zakho.

Ziqhelanise nokuziphatha okulumkileyo

U-Kirsten Brunner, i-LPC wase-Austin-based psychotherapist, wabelana ngezi ngcebiso ngemisebenzi encinci kodwa enenzuzo enkulu:

• phumela ngaphandle ukonwabele umoya omtsha
• hlala emotweni ukubamba umphefumlo
• hlamba ngamanzi ashushu
• yenza iimvakalelo zakho neqabane lakho
• bukela umboniso ohlekisayo okanye okhuthazayo

Ntsasa nganye, uBrunner uthanda ukudlala umculo weklasikhi othambileyo ekhitshini lakhe: "Unempembelelo ezolisayo kusapho lonke."

Gxila kwimisebenzi ekugcwalisayo

Yenza oku xa uwedwa kwaye nabantwana bakho.

Oku kunokuthetha ukusebenza kwinoveli yakho kwaye ufunde iincwadi zakho ozithandayo emntwaneni wakho. Kungathetha ukubafundisa ukubhaka ii-brownies ngelixa becula iingoma zeDisney- njengoko wenzayo nomama wakho. Kungathetha ukupeyinta okanye ukufunda ulwimi olutsha kunye, kuba yile nto unomdla kuyo, nayo.

Fumana iindlela zokuyila zokudibanisa

"Kunzima kakhulu kubazali ukudibanisa amaxesha abo kunye neeshedyuli zabanye abazali ezixakekileyo ukuze badibane," utshilo uTorres. Kodwa oko akuthethi ukuba unxibelelwano alunakwenzeka. Umzekelo, uTorres uyayithanda usetyenziso lweMarco Polo, ekuvumela ukuba uthumele imiyalezo yevidiyo kubahlobo bakho abanokuthi bayimamele nangaliphi na ixesha.

Unokuqala iklabhu yencwadi yabantu ababini okanye ucwangcise imihla yokuziqhelanisa: ukuziqhelanisa neyoga ngaphezulu koSondeza, ukuhlangabezana ukukhwela ibhayisekile, okanye ukufowunelana xa ujikeleza ibhloko.

Yiba nobulali nesiqu sakho

Ukuzenzela inceba kunokuba lulutho kwimpilo yengqondo, ngakumbi xa unengxaki kwaye uxinezelekile. Ngeentsuku ezinzima, vuma ukuba unzima kwaye unciphise okulindeleyo, utshilo uTorres - uzinika imvume engenazintloni yokutsiba imisebenzi yasekhaya, utye okunye ukutya okubandayo, kwaye wandise ixesha lescreen sabantwana bakho.

Zikhumbuze ukuba wenza konke okusemandleni akho, yongeza iMacMillan. Zivumele uzive iimvakalelo zakho-kwaye ukhale xa ufuna njalo.

Ukuba uziva uzikhathalele ukukhathalela impilo yakho yengqondo, khumbula ukuba ungumntu ofanelwe kukuziva kwaye uphile- njengaye nabani na.

Kwaye ukuba usaziva ungqubana, qaphela lo mfuziselo uvela kuBrunner: Ukuba ngumzali “lolona hambo lude kwaye lude kwaye luyeza.

Ke, njengawe ugcwalisa itanki yakho yerhasi, jonga ioyile yakho, kwaye wongeze umoya kumatayara akho uhambo olude lwemoto, “ufuna ukuqiniseka ukuba uphenjelelwa ngokwasemzimbeni nasengqondweni” ngolunye lweyona ndawo intle Ndiya kuba namava.

UMargarita Tartakovsky, MS, ngumbhali ozimeleyo kunye nomhleli onxulumene naye kwi-PsychCentral.com. Uye wabhala ngempilo yengqondo, isayikholoji, ukubonwa komzimba, kunye nokuzikhathalela ngaphezulu kweshumi leminyaka. Uhlala eFlorida nomyeni wakhe kunye nentombi yabo. Unokufunda ngakumbi kwi-www.margaritatartakovsky.com.