Njira 6 Zomwe Ndikuphunzira Kuwongolera Kupsinjika Monga Mayi Watsopano

Zamkati

• 1. Kuchita masewera olimbitsa thupi.
• 2. Kutulutsa madzi.
• 3. Muphatikizeni mwana wanga pa zinthu zomwe ndimakonda.
• 4. Kambiranani.
• 5. Kuseka.
• 6. Ndipatseni chidwi.
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Funsani mayi aliyense watsopano za tsiku labwino lomwe angawonekere ndipo mungayembekezere zina zomwe zingaphatikizepo zonsezi kapena izi: kugona mokwanira usiku, chipinda chodekha, kusamba nthawi yayitali, kalasi ya yoga. Sindinamvetsetse momwe "tsiku lopuma" limakokera, kapena, ngakhale maola ochepa kwa ine, linkawoneka mpaka nditabereka mwana wanga wamkazi miyezi ingapo yapitayo. Mofulumira, ndinaphunzira kuti ngakhale kukhala kosangalatsa komanso kopindulitsa, kukhala mayi watsopano kungathenso kukhala kovuta, monga kupsinjika kwakukulu.

"Thupi lanu ndi ubongo wanu zimangokhala ndi nkhawa, kulimbana kapena kuyankha ndege," akufotokoza a Wendy N. Davis, Ph.D., director director a Postpartum Support International. "Mukapanikizika, mumasefukira ndi mahomoni opsinjika monga cortisol ndi adrenaline, omwe amakhudza momwe mumamvera, kuganiza, komanso kuyenda." Werengani: Si bwino pamene mukuyesera kuthana ndi vuto la kugona, kusintha kwa diaper, ndi misozi. (Zogwirizana: Momwe Kuda nkhawa ndi Kupsinjika Zimakhudzira Chiberekero Chanu)

Nkhani yabwino? Mulinso ndi zodziwikiratukupumula kuyankha, nayenso. "Mukagwiritsa ntchito njira zochepetsera nkhawa, kumenyana kapena kuthawa mankhwala amasinthidwa ndi zosiyana - mahomoni ndi ma neurotransmitters monga serotonin, oxytocin, ndi endorphins," anatero Davis. "Sikuti mumangoganiza za malingaliro achimwemwe, mukusintha umagwirira ndi mauthenga muubongo wanu."

Mwamwayi, kuyambitsa yankho lopumulali silitenga nthawi yochuluka ndipo mutha kuzichita mukakhala ndi mwana wanu. Nazi njira zingapo zomwe ndapezera mpumulo kupsinjika monga mayi watsopano — komanso chifukwa chake njira zosavuta izi zingakuthandizireni kupeza zen zofunika kwambiri.

1. Kuchita masewera olimbitsa thupi.

Aliyense amene adamvapo mpumulo wokoma kwa nthawi yayitali, kalasi ya killer spin, kapena gulu la epic yoga amadziwa kuti kuchita masewera olimbitsa thupi kumakhala ndi thanzi labwino. Mwini, kuchita masewera olimbitsa thupi kwakhala njira yondithandizira kuthana ndi nkhawa komanso nkhawa. Izi sizinasinthe ndikukhala mayi watsopano. (Ichi ndichifukwa chake ndimakana kudzimva kuti ndili ndi vuto logwira ntchito mwana wanga akagona.) Maseketi apanyumba, kuyenda ndi mwana wanga, kapena maulendo opita kumalo ochitira masewera olimbitsa thupi (ndikakhala ndi thandizo losamalira ana) amathandizira kuchepetsa masiku ovuta ndi kugona tulo. Sayansi imati kuchita masewera olimbitsa thupi kumagwiranso ntchito kukukhazika mtima pansi. Mukamachita masewera olimbitsa thupi, ubongo wanu umapanga mahomoni "osangalala" (a la endorphins) omwe amachititsa kuti munthu azisangalala, kugona,ndipo kudzidalira. Ngakhale kuyenda kwa mphindi zochepa chabe kungathandize kuthetsa nkhawa. (Zogwirizana: Umboni Wochuluka Woti Kulimbitsa Thupi Kulikonse Ndi Bwino Kuposa Kulimbitsa Thupi)

2. Kutulutsa madzi.

Zosangalatsa: Kodi mumadziwa kuti mkaka wa m'mawere ndi pafupifupi 87% yamadzi? Ndicho chifukwa chake amayi obadwa kumene amamva ludzu nthawi zonse pamene mwana wawo akudyetsa. Kukhala ndi hydrated ndichofunika kwambiri osati thanzi langa lokha ayi, komanso thanzi lam'mutu. Ngakhale kuchepa kwa madzi ochepa m'madzi kumalumikizidwa ndikusintha kwamalingaliro. Chifukwa chake ndikayamba kumva kuti ndili m'mphepete, ndikuzindikira kuti kugona tulo si vuto lokhalo, ndimangodzaza botolo langa lamadzi.

FWIW, palibe kuchuluka komwe muyenera kumwa kwambiri mukamayamwitsa: The American College of Obstetricians and Gynecologists (ACOG) imangolimbikitsa kumwa madzi "ochuluka" ndi zina zambiri ngati mkodzo wanu uli wakuda. Kwa ine, mapiritsi a Nuun electrolyte omwe ndimasungunula m'madzi akhala akusintha masewera komanso botolo lamadzi lotsekedwa kuti likhale lozizira (ndimakonda mabotolo a Takeya chifukwa ndi osavuta kutsekemera komanso ovuta kutaya).

3. Muphatikizeni mwana wanga pa zinthu zomwe ndimakonda.

Kukhala m'modzi ndi m'modzi ndi mwana kwa maola ambiri kumakhala kovuta komanso kopatula. Ndikuvomereza kuti ndagogodadi "zoyenera kuchita ndi mwana wakhanda" (komanso ena ambiri, asamala). Ndipo nthawi yoti pakhale zochitika ndiyofunika pakukula kwa mwana, nthawi zina, ndimaphatikizanso mwana wanga wamkazi pazinthu zomwe amakonda kuchita. Kaya ndikumupezerera bouncer pomwe ndimaphika ndikumvera nyimbo kapena woyenda wapansi ulendo wautali. Ndikosavuta kuganiza kuti kuti muchite zinthu zomwe "mudakonda" kuchita, muyenera kupeza wolera, koma ndazindikira kuti kupezeka kwake pazinthu zazing'ono zomwe zimandisangalatsa, zimandithandiza kumva bata. Ndimamalizanso kuti ndisamadandaule kwambiri za momwe ndimamuthandizira kukhala maso. (Zokhudzana: Tsiku Lanji Mu Moyo Monga Amayi Atsopano ~ Zowona ~ Zikuwoneka)

4. Kambiranani.

Monga mayi watsopano, ndizosavuta kulowa m'mutu mwanu, kugonjetsedwa ndi malingaliro osatha, kapena kufunsa chilichonse chomwe mukuchita. Zokambirana zamkatizi zitha kukhala zotopetsa, ndipo ngati simusamala, zitha kuvulaza. Nthawi zambiri zimathandiza kuti munthu wina akupatseni mayankho (ndikudziwitsani kuti mukuchita zonse zomwe mungathe). "Kupereka mawu ku malingaliro ndi malingaliro anu kumathandiza gawo loganiza la ubongo wanu kubwera pa intaneti, m'malo modzimva kuti ndinu olemetsa komanso opanda nzeru," akutsimikizira Davis. Nokha kunyumba? Mutha kuchita izi pongonena mokweza mawu onga "Ndakhumudwitsidwa pano!" kapena "Ndakwiya kwambiri pakadali pano, koma ndikudziwa kuti ndipambana izi," akutero Davis. Kapenanso, inde, nthawi zonse mumatha kulankhula ndi wothandizira-iyi ndi njira imodzi yokhazikitsira thanzi lanu lamaganizidwe musanakhale ndi pakati, komanso pambuyo pathupi.

5. Kuseka.

Zochitika zina-mwachitsanzo khanda losiririka pa inu * pomwe * mutazisintha ndi zovala zawo-zitha kukupangitsani kufuna kuseka kapena kulira. Ndikofunika kusankha njira yakale nthawi ndi nthawi. Kuseka kumathandizanso kuthana ndi mavuto achilengedwe, kuyambitsa mtima wanu, mapapo, ndi minofu yanu, ndikulimbikitsa ubongo wanu kuti apange mahomoni abwinobwino.

6. Ndipatseni chidwi.

Kodi mukudziwa momwe muyenera kuyang'ana zizindikiro zina mwa mwana kuti mudziwe nthawi yoti mugone kapena kumudyetsa? Kuyang'ana momwe inu mukumvera kungakuthandizireni kuzindikira nkhawa ikayamba kukulira, atero a Davis. Ine, chifukwa chimodzi, ndikhoza kukwiya kwambiri ndi kukhumudwa pamene ndikuyamba kupanikizika; fuse yanga imafupika mwadzidzidzi. (Zogwirizana: 7 Zizindikiro Zakuthupi Mukuvutika Maganizo Kuposa Zomwe Mumazindikira)

Zizindikiro zina za kupsinjika maganizo zimaphatikizapo kugunda kwa mtima, kupuma mofulumira, minofu yolimba, ndi thukuta, malinga ndi Davis. Kuwona zomwe zikuchitika, kudzigwira nokha, ndi kupuma pang'ono kungakuthandizeni kuti mupumule, kutumiza uthenga ku ubongo wanu kuti muyambe kuyankha momasuka, akutero. Yesani izi: Pumani mpweya m'magawo anayi, gwirani mpweya kwa magawo anayi, kenako tulutsani pang'onopang'ono magawo anayi.

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