Izigqibo zoMntu ozama ukukhulelwa

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Izigqibo zoMntu ozama ukukhulelwa

Ingaba uqala nje ukuzama ukukhulelwa okanye ukujongana nokungabikho komsebenzi , ezi zigqibo ezi-12 ziyakukukhokela ukuba uncede uncedo, uphelele kakuhle, ube nesigulane esinegunya elininzi, kwaye uphucule impilo yakho xa ukhuthaza ukuzala.

Isisombululo ngasinye sichaza ukuba kutheni kubalungile abo bazama ukukhulelwa baze banikeze iingcebiso ezininzi zokuthatha amanyathelo.

Kodwa andilindelanga (okanye ndincoma!) Ukuba wenze zonke izigqibo ezili-12 namhlanje!

Kunoko, cinga ukukhetha isigqibo esisodwa ngenyanga. Kusuka kuthatha amathiphu amanyathelo anikezelwe kwisisombululo ngasinye, unokwenza isigqibo sokujongana nanye okanye uzame ezimbalwa.

Nazi izigqibo oza kuziqwalasela.

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Sombulula ukufumana uncedo Ukufumana ukhulelwe

Yintoni esi sigqibo:

Ukuthetha nodokotela wakho , fumana iklinikhi yokuzala , okanye uthathe isinyathelo esilandelayo ekuncedeni ukukhulelwa.

Kutheni ukuzama-kuya-conceivers kufuneka kulungele ukwenza oku:

Uphando lufumene ukuba izibini ezininzi ziyeka ukufumana uncedo ekuzaleni kwabo , naphezu kokuzama ngaphezu konyaka. Ezinye izimbangela zokungabi nantoni zibuhlungu ngaphezu kwexesha, kwaye ukuba uneminyaka engaphezulu kwama-35 , ukukhula kweminyaka kunokunciphisa iziphumo zakho zokuphumelela.

Ngabo abo baye benza ukuqeshwa kokuqala bangase baqaphele ukuvavanywa, ukufumana iklinikhi yokuzala, okanye ukwenza izigqibo zonyango.

Musa ukuchitha ixesha. Fumana uncedo oluyidingayo!

Iindlela zokubeka isisombululo kwisenzo:

Ngokuxhomekeke kwindawo ozama ngayo ukukhulelwa, amanyathelo akho ayenzayo ayahluka.

• Ukuqala nje ukuzama ukukhulelwa? Yenza ukuqokwa kwangaphambili kunye nesifo sakho somzimba.
• Ube uzama iinyanga ezintandathu (ukuba ungaphezu kwama-35), okanye unyaka (ukuba ungaphantsi kwe-35)? Yenza isigqibo kunye ne-OB / GYN yakho ukuxoxa ngemingeni yakho yokuzala.
• Ngaba sele usuhanjiswe kwiklinikhi yokuzala? Qala ukukhangela iklinikhi yokuzala.
• Usuvele ufumana iklinikhi? Yenza uqokelelo lwakho olulandelayo, nokuba luyintlanganiso yokuqala yokubonisana okanye nje ukuqeshwa okulandelayo.
• Ngaba ufanele ucwangcise uvavanyo lokuzala kwaye ungakwenzi oko? Ingaba iqabane lakho lifanele ukuba lihlalutyo lenyama ? Shedyule kwaye yenzeke.
• Ngaba unzima ukwenza isigqibo phakathi kokukhetha kokonyango kwakho ? Okanye akakwazi ukugqiba okanye avumelane neqabane lakho malunga nokwenza ntoni ngokulandelayo? Yenza isiganeko sokudibana nomcebisi okhulayo onamava .

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Qulunqa ukwenza iSicwangciso seNkqubo yeMali

Yintoni esi sigqibo:

Ukufumana iimali zakho ngokukhawuleza, ukunciphisa ityala , kwaye uqale ukugcina imali ukuze ulungele iindleko zobazali okanye, ukuba kufuneka ufumane unyango oluninzi lokuzala, kwindawo engcono yokuhlawula.

Kutheni ukuzama-kuya-conceivers kufuneka kulungele ukwenza oku:

Kukho izizathu ezibini ezilungileyo ukuba wonke umntu ozama ukukhulelwa kufuneka athathe uhlahlo lwabiwo-mali:

1. Ukuba konke kuhamba kakuhle, uza kuba nomntu omtsha ngokukhawuleza. Abantu abancinci bebiza imali eninzi.
2. Ukuba unenkathazo yokuzama ukukhulelwa, kwaye kufuneka ufune imali yokuhlola okanye ukunyanga, uza kuba ulungele kangcono ukujongana nempembelelo yemali.

Ndiyaqonda ukuba kumtsha wokuzama ukukhulelwa, imbono yokulondoloza imali xa udinga unyango lwezityalo kunokubonakala kungadingekile. Ngoko ke ungenzi ngenxa yesizathu. Zixelele ukuba ngumntwana. Kwaye ke , ukuba unokuba ungenangqiqo ukufuna unyango lwe-fertility, kakuhle, lukhulu kangakanani ukuba ulondolozile!

Kwabo basele benzulu kwilizwe lokungapheli, kubaluleke nakakhulu ukuba ube nesicwangciso sezenzo zemali.

Uphando kwi -Journal of Urology lunezibini ezingama-332 zigcina idayari yeendleko, ukulandelela ubuninzi abachithe ngaphezu kweenyanga ezili-18 zonyango. Iindleko eziphakathi kwemali e-out-of-pocket yayingu-$ 5,338. Ababini abasebenzisa amayeza nje basebenzisa i-dollar eyi-912, ngelixa abo babesebenzisa ii-IVF bebalelwa kuma-19,840.

Akumangalisi ukuba uphando oluthile lwafumanisa ukuba indleko yayiyintloko enkulu yokuxhalabisa ngaphezu kwezigidi ezingama-80 zezilwanyana ze-IVF.

Iindlela zokubeka isisombululo kwisenzo:

Ukuqala nje ukuzama ukukhulelwa? Nazi iindlela zokuqalisa isicwangciso-nxaxheba sezimali:

• Yiya kwiindleko zakho zenyanga kunye neendleko. Yenza isicwangciso-mali kunye nesicwangciso sokulondoloza.
• Yenza isicwangciso esilungileyo sokuqala ukuhlawula amakhadi akho ekwereta.
• Zibophelele ekusebenziseni imali encinane kwiimvavanyo zokukhulelwa. (Ndiyakwazi ukubona i-stash yakho eyimfihlo apha!)
• Cinga utyalo olusilumkileyo ukuba sele sele ukhokhelwa ngetyala.

Ukujongana ne-IVF okanye nezinye iindleko eziphezulu? Ukongeza kwezi ngcebiso ezingentla, zikho iindlela ezininzi zokuthatha isinyathelo:

• Beka ixesha lokudibana nomcebisi wezemali kwikliniki yokuzala ukuze uxoxe ngeendlela ezinokwenzeka. Buza malunga nezaphulelo zeklinikhi kunye nokufundiswa kwamashishini.
• Biza ezinye iiklinikhi uze uqhathanise amaxabiso (ngoxa kunjalo, ngokuqinisekileyo, uthathe ingqwalasela yonyango onokulindela ukuyifumana khona.)
• Xoxa ngemida yakho yezezimali kunye nodokotela wakho kwaye ubuze ukuba kukho naziphi iindleko eziphantsi. Buza ukuba yonke into ekukhuthazwayo ukuba uyenze iyimfuneko, kwaye ucele ukuba unqunyulwe into engekho.
• Ukuba uvulelekile kwimbono, cela udokotela wakho malunga nokwabelana ngeqanda (apho ubelana ngamaqanda akho kunye nomfazi ofuna umnikezi weqanda) okanye umnikelo wombindi (apho isibini sinikeza ama-embrasi kuwe).
• Yenza usuku kunye neqabane lakho ukuba uhambe phezu kweebhilikhwe zakho. Ukuba ucinga ukuboleka imali , yenza isicwangciso sokubuyisela umvuzo ngaphambi kokuba ufumane umboleko.
• Khangela kwiinketho zakho zezimali, ezinokubandakanya i-inshorensi (nangona ucinga ukuba awunakutyunjwa), i-akhawunti yokuchithwa kwemali, ukuxhamla imali, izibonelelo , ii- IVF zokubuyisela imali kunye neenqwelo ezijikelezayo, kunye nezicwangciso zokuhlawula iiklinikhi.
• Uphando lweenkxaso-mali ezimbalwa ngaphambi kokuba wenze isigqibo sokuba wenze ntoni , ngoko ke awuhambi kwinto embi. (Ngokomzekelo, umgca wesikweletu owenziwe yiklinikhi yakho yokuzala ingaba nenani lemali enomdla ngaphezu kwezinye iindlela zokuboleka.)

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Sombulula ukufikelela kwiNkxaso yemoya

Yintoni esi sigqibo:

Ukuyeka ukuzama ukuzama ukuzama ukukhulelwa kwengxaki yedwa kwaye ufumane inkxaso, kungakhathaliseki ukuthi uyabathanda, uvela kumanye amalinge okuzama ukucinga, okanye kumcebisi weengcali.

Kutheni ukuzama-kuya-conceivers kufuneka kulungele ukwenza oku:

Ukungabi nantoni kungabangela uxinzelelo, ixesha lokuvakalelwa . Uphando lufumene ukuba intlungu yomzwelo enxulumene nokungabikho kwengqondo iyafana nalabo abanomdlavuza, i-HIV, okanye intlungu engapheliyo.

Inkxaso inokunceda ekunciphiseni uxinzelelo, ngoko ufikelele. Musa ukwenza oku wedwa!

Uxinzelelo luqhelekile phakathi kwabo abangenasifo. Ukuba ucinga ukuba ucinezelekile, nceda ubone umcebisi. Olunye uphando lufumene ukuba ukudakumba kunokuphazamisa ukuzala, kwaye ngelixa ufanele ufumane uncedo kungakhathaliseki ukuba ukhulelwe njani, mhlawumbi ukwazi oko kuya kukunceda ukhulume nomntu.

Iindlela zokubeka isisombululo kwisenzo:

Nazi ezinye iindlela ozenzayo ezinokuthatha ukuze ufumane inkxaso engaphezulu:

• Tshela umhlobo osondeleyo okanye ilungu lentsapho malunga neengxaki zakho zokuzala, kwaye uthetha nabo xa uxinezelekile. Yeka ukugcina u-infertility yakho imfihlo.
• Fundisa bakho abahlobo kunye nosapho indlela yokuxhasa ngayo.
• Ukuqhagamshelana QHUBEKA okanye iklinikhi yakho yokuzala kwaye ubuze malunga nokujoyina iqela lokuxhasa .
• Qala ibhulogi yokuzala , kwaye ubandakanyeke kwingingqi engenakwi-intanethi yoluntu.
• Yenza isigqibo sokuba ubone umgqirha . (Ukuba nolwazi ngeengcebiso zokungabikho kwengqondo ibhonasi, kodwa akuyimfuneko.)
• Cinga "ukuphuma" malunga nokungabikho kwengqondo kubantwana bakho kunye nosapho. (Nangona oku akusiyo wonke umntu , kwaye kufuneka uqwalaselwe ngokucophelela.)

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Sombulula ukutya kakuhle kwaye uhambe ngakumbi

Yintoni esi sigqibo:

Ukuphucula ukutya kwakho kwaye ungeze umsebenzi kunye nokuhamba rhoqo kwixesha lakho nje kuphela ngenxa yokuba uzama ukukhulelwa kodwa kuba unelungelo lokunyamekela.

Kutheni ukuzama-kuya-conceivers kufuneka kulungele ukwenza oku:

Nangona igalelo lokutya kwi-fertility alisayi kucacisa, uphando olunzulu luye lwafumanisa ukudibanisa okunokwenzeka phakathi kwento esiyidlayo kunye neengxaki zethu zokukhulelwa.

Siyazi ukuba ukugqitha okanye ukunyamezela kunokuchaphazela kakubi ukuzala . Ezinye iziphumo ziye zafumanisa ukuba ukulahleka kwesisindo se-5 ukuya ku-10 kunokuba nefuthe elihle ekuzaleni, ngoko ke ukuba unesisindo esininzi ukulahlekelwa, kwaye ukulinganiswa kwakho komnqweno obonakalayo kubonakala kukude kakhulu, jonga ukujolisa ukulahleka kwe-7% esikhundleni .

Ukutya okunempilo kunye nokuzilolonga ngokuqhelekileyo kunokunceda nokuphucula umxholo wakho. Ngenxa yokuba ukungabikho kwengqondo kunokukhathazeka ngokomzwelo, nantoni na ongayenza ukuphucula indlela ozivakalelwa ngayo.

Qaphela nje ukuba wenze ukutya okanye usebenzise izigqibo malunga nenjongo yodwa yokukhulelwa. Ukuba isizathu sakho esiyinhloko sokunciphisa umzimba sinokuthi ukhulelwe, ungabuyela kwimichilo yokutya engafanelekanga emva kokuvavanya ukukhulelwa okanye xa uziva ungaphantsi kwethemba.

Ngoko ke ungagqibi ukutya okulungileyo ukuba ukhulelwe. Yenza oko kuba kulungile kuwe!

Iindlela zokubeka isisombululo kwisenzo:

Nazi ezinye iindlela zokubeka esi sigqibo kwisenzo:

• Yenza ukuqesha kunye nogqirha wakho ukuxoxa ngokutya kwakho kunye nezicwangciso zokufaneleka. Cela izixhobo zokukunceda ukuba uphumelele, kwaye qiniseka ukuba ugqirha wakho ulawula izizathu zonyango zokufumana iingxaki zesisindo.
• Yenza isigqibo kunye nesondlo okanye isondlo. (Ukuba ugqirha wakho ukunikezela ukuthunyelwa, oku kungabhekiswa yinshurensi yakho.)
• Khangela indawo yokuzivocavoca okanye i-YMCA kwaye ubhalisele kwiklasi yokuzivocavoca.
• Nquma ukulahla umkhuba ongeyingozi .
• Shayela umhlobo kwaye wenze usuku lokuhamba rhoqo.
• Cinga ukwenza iseshoni kunye nomqeqeshi wakho, nokuba ufumane isicwangciso onokuzisebenzisela wena, okanye ukuze uqoke iqeshwaniso rhoqo. (Cela i-gym yakho yangaphakathi ukuba ubulungu buquka ukungena kumqeqeshi womntu.)
• Funda into onokuyenza malunga nokuzala kunye nokutya kunye nokutya okutyelayo .
• Yongeza imifuno - kwimimandla eyahlukeneyo kunye nemithunzi-ekutya kwakho kwansuku zonke.
• Gwema ukutya kunye nokunciphisa umzimba ngokugqithiseleyo , okungonakalisa ukuzala kwakho.

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Ukugqiba Ukuba Nomonde Onamandla

Yintoni esi sigqibo:

Ukuthatha uxanduva lwakho ngononophelo lwempilo ngokubuza imibuzo, ukuphanda iinketho zakho, nokukhetha ababoneleli ngabanonophelo. Esi sigqibo singabandakanya ukuncedisa ukuxhobisa abanye, ngokuba ngummeli wezempilo okanye umgqugquzeli.

Kutheni ukuzama-kuya-conceivers kufuneka kulungele ukwenza oku:

Ukunikezelwa amandla kuthetha ukuba unamandla okwenza okuthile. Enyanisweni, sonke sinamandla okubuza imibuzo kwaye senza izigqibo malunga nenkathalo yethu, kodwa akusiyo sonke senza njengathi.

Ukujongana neengxaki zokuzala kufaka ukubeka abantu kwisikhundla abasenokuba nakho ngaphambili. Ngokukhawuleza, ungadinga ukuthatha amanyathelo angakumbi okufumana ulwazi olufunekayo ukwenza izigqibo ezinzima okanye ezinzima.

Ngokukodwa eMelika, apho unyango lwezolimo alufunyanwanga ukuba lufunyenwe yi-inshorensi kwiinkoliso ezininzi, unakho izigqibo ezininzi zezimali kunokuzenza ngaphambili, kwaye ezo zigqibo zichaphazela unyango lwakho.

Ngaba kufuneka uzame i- mini-IVF- engabizi kangako kodwa kungeyena wonke umntu - okanye i- IVF rhoqo , ebiza iindleko ezingaphezulu kodwa iphando olongezelelweyo emva kwayo? Ukuba unokutshintshela enye imbungu - eyokunciphisa ingozi yakho yokukhulelwa amawele, kodwa mhlawumbi kunokuthi uthe uya kufuna iimjikelezo zonyango olongezelelweyo ngaphambi kokuba uphumelele - okanye utshintshe amabini ama-embryos angaphezulu, anokunyusa amathuba akho okukhulelwa umjikelezo othile kodwa ubeke wena kunye nabantwana bakho abasengozini xa "bebambelele"?

Iindlela zokubeka isisombululo kwisenzo:

Xa uyazi ngakumbi, uya kuba nako ukwenza izigqibo ezinolwazi malunga nenkathalo yakho. Xa uthatha uxanduva lokunyamekela kwakho - kunokushiya konke ukuya kugqirha (okanye i-future) - unonophelo olungcono oya kufumana.

• Ukunyamekela umzimba wakho. Yabelana nento oyifumana ngayo nodokotela wakho, nokuba iimpawu ongaqinisekanga zihlobene okanye iimpawu ozihlazolayo ngazo . Unokuba ubambe ulwazi oluya kukunceda ugqirha wakho akuncede.
• Funda nayiphi na into onokuyenza malunga nokuzala. Funda iincwadi zokuzala kunye nokungabikho kwemithombo evela kwimithombo ethembekileyo; Yiba nesibindi uze ubambe kwiimvelaphi zeencwadi, apho izifundo zophando zihlala zidweliswe.
• Njalo ubuze ugqirha wakho malunga namazinga okuphumelela kunye nobungozi naluphina unyango olucetywayo. Buza ulwazi olubanzi, kodwa ubuze malunga namava abo nezigulane ezifanayo.
• Ngaphambi kokuya kubaqeshwa, bhala imibuzo yakho ukuze u) ungakhohlwa ukuzibuza, kwaye b) uzive ukhaliphe malunga nokuthetha. Kukulungele ukubuza imibuzo yakho ugqirha. Ewe!
• Ukuba awuqinisekanga malunga nezinto ozikhethayo okanye ukuba wenze ntoni emva koko, fumana iingcamango zakho, kodwa uthetha nomcebisi wenzalo ongekho ngqo kwikliniki yokuzala.
• Ingaba ugqirha wakho wangoku akaphulaphuli iimfuno zakho okanye uphendule imibuzo yakho? Cinga ukufumana ugqirha omtsha okanye ukuguqula iiklinikhi zokuzala.
• Zixhobisa ngokuxhobisa abanye: Waba ngumgqugquzeli wokuzala. Zibandakanye nendawo yakho YENZA isahluko, okanye qalisa ibhulogi yokuzala .

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Qinisekisa ukuSebenza omnye Ukunyanzeliswa kwemiSebenzi yemihla ngemihla

Yintoni esi sigqibo:

Ukwenza umonakalo wokunciphisa uxinzelelo - njengengoga, umthandazo, ukucamngca, okanye udaba-inxalenye yakho yemihla ngemihla.

Kutheni ukuzama-kuya-conceivers kufuneka kulungele ukwenza oku:

Njengoko uvele wazi, ukuzama ukukhulelwa kunokubangela uxinzelelo . Kukho iinkqubo ezininzi kunye nezindlela zokuphumula ezingasinceda sibhekane nokubhetele ngakumbi, kodwa abaninzi bacinga ukuba ukuphumla kuphelelwe ixesha. Okanye ukuba iindlela zokunciphisa uxinzelelo kufuneka zisetyenziswe ngexesha loxinzelelo (apho, ngendlela, xa sikwazi ukulibala ukuzisebenzisa!)

Kodwa sonke sinovuyo - kwaye sincinci! - ukuba sithatha ixesha ngalunye nosuku ukuphumla. Kwakhona, ukuba umsebenzi wokunciphisa uxinzelelo oyingxenye yenkqubo yakho yemihla ngemihla, uya kuba nako ukukhumbula xa ufuna kakhulu.

Iindlela zokubeka isisombululo kwisenzo:

Ngezona ziphumo ezilungileyo, khetha into enokuyenza ngexesha elifutshane, kwaye wenze isigqibo sokwenza njalo ngexesha ngalinye. Ezinye iindlela ziquka:

• Yoga . Ukuya kwiklasi ye-yoga kulungile, kodwa ukusebenza kwakho kwansuku zonke kunokubandakanya imizuzu emihlanu yokubuza ekuseni okanye ngokuhlwa. Mhlawumbi uza kwenza iincwadana ezimbalwa ze-salutations, i-yoga yesitulo kwidesksi yakho, okanye le ngcaciso engama-10 ukuya kwe-15 yecandelo le-yoga.
• Ukucamngca . Ndiyathanda kakhulu iHeadspace, eyona ntlawulo yamahhala ongayisebenzisa kwifowuni okanye kwikhompyutheni yakho.
• Imifanekiso ekhokelwayo . Unokuphulaphula ngaphambi kokulala. Kukho iinkqubo ezithile zokuzala, kodwa naliphi na inkqubo ekhokelwayo inokukunceda.
• Ukuhamba. Unokudibana nomntu osebenza naye uze uhambe ngokunyusa uhambo lokuhamba kwansuku zonke ngesidlo sasemini, okanye uhambehamba ekuseni okanye ngokuhlwa kunye nomlingane wakho okanye nawe.
• Ubugcisa okanye ukubhala. Unokuzama ukubhala kwiphepha lemihla ngemihla, ukubhalwa kwincwadi kwiphetshana, okanye nokuba uthenge incwadi yokubala imibala eyenza abantu abadala. (Ewe, benza iincwadi zokubalabala kubantu abadala!)

Fumana ezinye iinketho kuloluhlu lweengqondo zomzimba zokuzala .

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Sombulula ukubuyisela kwakhona izinto ezingezizo zoBomi bakho

Yintoni esi sigqibo:

Ukukhumbula nokuvuma izinto ozenzayo ngaphambi kokuzama ukukhulelwa kuthatha ubomi bakho.

Kutheni ukuzama-kuya-conceivers kufuneka kulungele ukwenza oku:

Uyakhumbula into oyenzayo ukwenza ngaphambi kokuba uqale ukuzama ukukhulelwa? Wenzenjani ukuzonwabisa? Ubani oye wahlala naye? Ufunde ntoni? Yintoni ebalulekileyo kuwe?

Ukuba awukwazi ukukhumbula - okanye unako, kodwa uvakalelwa njengememori edelele - kutheni ungenise enye okanye enye yezinto ezibuyile ebomini bakho?

Iindlela zokubeka isisombululo kwisenzo:

Nazi ezinye iindlela zokubuyisela into oyisebenzisayo ukuthanda ukuyenza:

• Ngaba uye walahla nabani na abahlobo abadala? Yenza uluhlu lwabantu ongenakunxibelelana nabo. (Akunjalo, ukufunda nokuthanda imimiselo yabo ye-Facebook ayibali.) Babize, mhlawumbi ingxoxo okanye ukwenza usuku lwesidlo.
• Awukwazi ukukhumbula into oyenze ukuyenza? Ukuba unethamsanqa ngokwaneleyo ukuba ube neikopi okanye iikopi ezinzima zamakhalenda akho, khangela emva koko ubone oko uhleliweyo phambi kokuba uvavanyo lwezityalo kunye nezilwanyana zezilwanyana zizalise umgcini wakho wosuku.
• Hamba ukumba kwiindawo zakho zokuvala okanye kwigumbi lokugcina. Unayo nayiphi na intsimbi endala ukusuka apho usebenzise ukudibanisa? Okanye iipuzzle? Okanye i-easels? Iifayile zeefoto ezingahlelekwanga? Okanye nokuba isicatshulwa somculo awuzange uthinteke kwiminyaka? Yiphakamise kwaye uqale kwakhona!
• Hlala phantsi kunye neqabane lakho kwaye wenze uluhlu lwezinto othanda ukuzenza. Ziyakwenza izinto owake wakwenza okanye izinto ongazange uzame. Bhala phantsi izinto eziyinyani kunye nezidenge, izinto ngoku kunye nezinto "zekamva."
• Khetha enye into oyenzayo kunye neqabane lakho kwaye uthathe inyathelo lokwenza.

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Sombulula ukufumana ngcono ukulala

Yintoni esi sigqibo:

Ukufumana ubuthongo obuyidingayo, kwiiyure ozifunayo.

Kutheni ukuzama-kuya-conceivers kufuneka kulungele ukwenza oku:

Nangona indima yobuthongo nokuzala ingapheli kakuhle, ezinye iifundo zifumene ukulungiswa phakathi kwabo abangenalo ukulala ngokwaneleyo kunye nobungozi obuninzi bokuhamba kwimihla , ukuphela kokuphuma kwesisu.

Ukungaphuli ngokwaneleyo kunokukhokelela ekudleni inani elongezelelweyo leekhalori ngosuku olulandelayo, oko kungakhokelela ekuzuzeni ubunzima. Ukunyamezela kunokuchaphazela kakubi ukuzala kwakho.

Ukufumana ubuthongo obuninzi kunokukunceda ukusingatha uxinzelelo lokuzama ukukhulelwa okungcono. (IHormones + ukulala kokulala + olunye uvavanyo lokukhulelwa okungalunganga = Ukuxhoma ukulinda kwenzeka!)

Iindlela zokubeka isisombululo kwisenzo:

Nazi ezinye iindlela zokuphucula ukulala kwakho.

• Ngaba ungumsebenzi wokutshintsha? Ukuba kunokwenzeka, cingisisa ngokutshintshela iiyure zomini, nje ngokuba uzama ukukhulelwa.
• Qala ixesha lokulala.
• Misa i-alamu kukukhumbuza ukuba ulungele ukulala ngehora ngaphambi kokuba unethemba lokulala.
• Yeka ukusebenzisa iikhomputha, iifowuni ze-smart, kunye neethelevishini kwiyure ngaphambi kokuba ungathanda ukulala. Ukukhanya okubonakalayo kunokukwenza ukuba ingqondo yakho icinge ukuba kusasa.
• Funda ngaphambi kokulala, kodwa kungekhona kwiskrini sokubuyisela emuva!
• Zama umfanekiso okhokelwayo.
• Zama uhlelo lokusebenza lokulala.
• Sebenzisa amakhethini anqamlekileyo kwaye ucime okanye uvale yonke i-electronics ukuze kungabikho ukukhanya okuphazamisa ukulala kwakho.
• Ukuba ukuxhalaba okanye ukuxinezeleka kukukhokelela kwingxaki yokulala, cinga ukuthetha nomcebisi.

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Sombulula Ukufumana Inceba Eyakho

Yintoni esi sigqibo:

Ukubona nokuziphathisa ngokukhanya okumnene, kwaye uvumele ukuhlazeka kunye nokuzigweba.

Kutheni ukuzama-kuya-conceivers kufuneka kulungele ukwenza oku:

Ukungabi naso kubangela ukutsala izigwebo ezivela kwabanye abantu kwaye, ngelanga, ukusuka kuwe. Ufuna umntu kwicala lakho. Kutheni akufanele ukuba loo mntu ube nawe?

Uphando lufumene ukuba izibini ezingapheliyo zinokuthi zenze ihlazo kunye nezigwebo ezimbi. Kananjalo banokuhlazeka abanye. (Ngoko imfuneko yamanqaku afana noko Okungathethi kumhlobo ongenasiphelo .) Izigulana ezingenabunzima ezinamazinga aphezulu ahlazo ziyakwazi ukuxhalabisa nokuxinezeleka kwakhona.

Ngaphandle koko, abantu abanentlonelo abanako ukufumana uxhalabungeni lwengcinezelo kwaye banako ukuphazamisa imeko ezimbi. (Ukuyibeka kumxholo, abanakho ukukholelwa ukuba "ubomi buya kuphelela" ukuba abazange bakhulelwe.) Bakhona banokuthi bathathe amanyathelo asebenzayo ekuphuculeni ubomi babo, kwaye banako ukuvumela ukwesaba yokungaphumeleli kubambe.

Iindaba ezilungileyo kukubonakalisa inceba.

Iindlela zokubeka isisombululo kwisenzo:

Nazi ezinye iindlela zokufumana imfesane ngokwakho:

• Yincoko yangaphakathi ephepheni. Bhala ileta kumhlobo ocingayo, uze uchithe oko kukukhathazayo. Emva koko, bhala kuwe ngokwakho njengoko ungathanda kumhlobo othandekayo. Yiba nobulumko, umhlobo onobubele kuwe.
• Xa uziva uzigweba ngokukhawuleza, thabatha ukuphefumula okumbalwa, kwaye khumbula ukuba awuyi kuvumela umntu ukuba athethe nomhlobo wakho omhle ngale ndlela.
• Vumela ukuhamba uzigxeka ngenxa yeengxaki zakho zokuzala. jolise kwixesha elizayo kunye elizayo.
• Thatha ezinye iincwadi kwiintlonipho, njengengqiqo enokuzichukumisa nguChristopher K. Germer okanye ukuzenzela inceba nguKristin Neff.
• Jonga iingxoxo zeDED uBrené Brown kwi-vulnerability kunye neentloni. Khangela kwakhona incwadi yakhe Ndicinga ukuba Kwakungoko (kodwa akunjalo) , okubandakanya icandelo elikhulu lokungabikho. (Kodwa yonke incwadi, kufuneka ifundwe.)
• Ukuba uzifumana uhlala uzibetha okanye ulwa neengcamango ezingendawo, cinga ngonyango. Umphathiswa omhle uya kubonisa imfesane, onokuyifunda kuye.

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Ukulungelelanisa Ukugqithisa

Yintoni esi sigqibo:

Ukunciphisa ixesha kunye namandla asetshenziselwa ukuzama ukukhulelwa.

Kutheni ukuzama-kuya-conceivers kufuneka kulungele ukwenza oku:

Zingaphi izivivinyo zokukhulelwa ozithathileyo kwiinyanga ezintandathu ezedlulileyo? Ukuba uneminyaka engaphezu kwemihlanu, mhlawumbi ungayithatha. Kwakhona, ukuba uthathe ngaphezu kweminyaka emihlanu, mhlawumbi uthatha iimvavanyo ngokukhawuleza . Nangona uyazi ukuba uthathe kwangaphambili, ukuvavanywa kovavanyo lokukhulelwa okungakonakali kunokukwenza uzive ukhululekile.

Zingaphi iiyure ozichitha kwiifom zenzalo? Okanye ufunda iiblogi ezingenasifo? Kukho umgca ocacileyo phakathi kokufumana inkxaso kwi-intanethi kunye ne-intanethi "inkxaso" ibe yingxaki.

Kuthiwani ngokutshatiwa ? Ngaba uthululela umzimba wakho weqondo lokushisa osisiseko ngokuphindaphindiweyo ngosuku? Njenga-psychic inokuba ngaphezu kwamaqabunga amaqabunga, ukukhangela inkcazo yokuba ingaba lo mjikelo uya kuba ngumjikelo?

Ukuba unetyala leyiphi ngasentla, yazi ukuba awodwa. Kananjalo qaphela ukuba unokukhetha ukunqumla, kwaye ukusika kwakhona kuya kuba kuhle kuluntu lwakho kunye nempilo.

Iindlela zokubeka isisombululo kwisenzo:

Nazi iindlela zokunciphisa ukukhanyela:

• Beka eceleni ixesha elithile imihla ngemihla ngokuthi "ukukhathazeka." Xa uvakalelwa umnqweno wokujonga isatshixo sakho seBTT kwiiyure, zikhumbuze ukuba unokukwenza ngexesha lakho lokucwangcisa elihleliweyo.
• Jonga izibongozo zakho ukuba uzivelele. Xa uziva ulingwa ukuba uthathe uvavanyo lokukhulelwa kwangaphambili okanye uhlole iiblogi zokuzala, hamba uphuze amanzi, vuka kwidesksi yakho uhambehamba, hamba ukhangele ngeefestile. Ukulibaziseka kunokwanela ukukuyeka, kwaye ukuba akunjalo, ukuqonda ukuba izibongozo ziya kunceda ekunciphiseni.
• Khawukhumbule ukuba akunakwenzeka ukutshela ezahlukeneyo kwiimpawu ezimbini eziqhelekileyo zokulinda iimpawu kunye neempawu zokukhulelwa .
• Musa ukugcina iimpahla zokukhulelwa ekhaya. Ukuba awunayo iimvavanyo, awuyi kuwusebenzisa.
• Sebenzisa isofthiwe esithintelayo okanye imide ixesha ochithayo kwii-addictive sites, njengeLeechblock, StayFocusd, okanye iNtlalontle-yeNtlalo. Khangela i-RescueTime ukuba ufuna ukubona ukuba usebenzisa ixesha elingakanani kwiindawo ezithile.
• Cinga ukuthatha ikhefu ekuzameni ukukhulelwa .
• Xoxa nomgqirha ukuba iingcamango zakho malunga nokuzama ukukhulelwa zifumana indlela yokuphila ubomi bakho, okanye ukuba uzive ungenakukwazi ukulawula iimpawu zakho.

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Sombulula Ukubuyisela Ubulili Bakho NoBomi Bakho Bokulala Ngesondo

Yintoni esi sigqibo:

Ukukhumbuza nokuphinda ubuye ngesondo nje ngeendlela zokukhulelwa.

Kutheni ukuzama-kuya-conceivers kufuneka kulungele ukwenza oku:

Kanye emva kwexesha, ngaphambi kokuba uqale ukuzama ukukhulelwa, mhlawumbi ubujonga ngesondo ngokwahlukileyo. Ukwabelana ngesondo kwakungekhona nje ngokufumana (okanye ukungatholi) ukukhulelwa. Yayiyindlela yokudibanisa kunye neqabane lakho, ukubonisana uthando, ukuzonwabisa kwaye uzive ulungile.

Ukungabi naluphi na uhlobo olunokuthi lube nefuthe elibi kwiindlela amadoda namabhinqa abazibona ngayo ngokwesondo, kunye nendlela abajonga ngayo ngesondo. Yongeza kwixinzelelo, okanye kufuneka usebenze malunga nemimiselo yonyango yokuzala, kunye nesondo kunokuziva njengomthwalo endaweni yokuzonwabisa.

Umzimba wakho awukho nje umshini ovelisiweyo wokuzala. Umzimba kunye nentlalo yesondo oye wayenayo ngaphambi kokuba unenkathazo yokuzama ukukhulelwa kusekhona kuwe, kwindawo ethile yokufihla. Ungawufumana kwakhona.

Iindlela zokubeka isisombululo kwisenzo:

Nazi ezinye iindlela zokubuyisela ubomi bakho ngokwesini kunye nobulili bakho:

• Funda phezulu indlela ukungabikho kwengqondo kuchaphazela ngayo isondo , ngoko unokubona ukuba awunabo.
• Ukuyeka ukulala ngesondo xa kuhlawula i-libido okanye ubuhlobo bakho. Ukulala ngesondo - ezimbini ukuya kweyesithathu ngeveki - akuncinci kwaye kunokukunceda ukhulelwe.
• Thatha ixesha lokunyamekela kunye nokuguqula umzimba wakho.
• Jabulela ukungaxhatshazi ngokwesondo, kunye nokuhlaziya.
• Thetha ugqirha wakho ukuba isondo sibuhlungu. Oku kungabonakalisa into ebaluleke kakhulu, kwaye kunokukho unyango olukhoyo.
• Khawucinge ngokubona umgulo wesondo oye wafumana uncedo lokungapheli.
• Fumana iindlela ezininzi zokupasa izinto xa uzama ukukhulelwa apha.

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Qulunqa ukuzijonga njengento engekho ngaphezu kobutyebi bakho

Yintoni esi sigqibo:

Ukuzibona ngokwakho ngaphezu kokuzala kwakho.

Kutheni ukuzama-kuya-conceivers kufuneka kulungele ukwenza oku:

Umnqweno wokuba nomntwana uyinxalenye ebalulekileyo yobomi babantu abaninzi, kwaye xa usakhulile ukuba ucinge ukuba uya kuba ngumama okanye utata, ukucinga ukuba akunakwenzeka kwenzeka kunokukhathazeka.

Nangona kunjalo ... ubomi bakho buninzi ngaphezu kokuzala kwakho. Kwaye nangona ndiyazi ukuba ungaziba ngumzali "uza kutshabalalisa" ubomi bakho, akunjalo. Kuya kuguqula.

Uya kulila, kwaye ewe, uya kuziva ulahlekelwe. Kodwa uya kuqhuba kwaye wenze ezinye izinto ezininzi ebomini bakho.

Uninzi ngaphezu kokuzala kwakho.

Iindlela zokubeka isisombululo kwisenzo:

Nazi ezinye iindlela zokuzibona wena nobomi bakho ngaphaya kokuzala kwakho:

• Yenza uluhlu lweengxelo ezigcwalisa into engenanto, "Ndi ____________." Kwaye "Ndingu ________." Enye yale nto inokuthi "andinalo." Kodwa yintoni enye into oyiyo?
• Khangela kwi "uluhlu lwama _______." Uluhlu olubhalileyo, kwaye ukhethe "ubuni" bodwa ukuze ugxininise. Ngokomzekelo, ukuba ubhala "Ndingumfundisi," qwalasela indlela ongayifumana ngayo loo nto yobomi bakho.
• Ukuba ulwa nomntwana ongezantsi , usenokuba wabhala, "Ndingumama / ntata." Ungayifumana njani umntwana okanye abantwana onayo?
• Yenza uluhlu lwezinto ezibalulekileyo kuwe. Uludwe lunokubandakanya nayiphi na into evela kwizakhe ezopolitiko. Emva kokuba uluhlu lwakho, khetha enye into kuleluhlu ukuze ufumane inxaxheba.
• Cinga ukuqala isenzo sokubonga, esinokukunceda ubone izinto ezincinci ebomini bakho nangona amaxesha anzima.
• Thatha ixesha lokucinga kwaye ucinge ngeCwangciso sakho B. Yintoni oya kwenza ngayo ubomi bakho ukuba awukwazi ukukhulelwa? Ngaba uya kuwamkela? Ukuba akunjalo, ubomi bakho bubukeka njani? Xubushe ngokucokisekileyo kunye neqabane lakho ngalezi zicwangciso, ngendlela enengqiqo. Ukuba nje ube nesiCwangciso B, nokuba ungayisebenzisi, sinokukunceda uhlale uxolo ngexesha loxinzelelo lwengqondo.
• Khawuqwalasele oko kuya kuthatha ukuba uthathe isigqibo sokuba ungaqhubeki unyango olungakumbi . (Akukho zimpendulo ezilungileyo okanye ezingalunganga kule nto.)
• Xa ulungele, cinga ezinye iindlela zokubandakanyeka ebomini bomntwana ngaphandle kobazali. Unokwenza oku phakathi kokuzama ukukhulelwa kunye nangemva. (Ngamanye amazwi, oku akunjalo kuphela kwabo baya kuhlala bengabantwana.)

_Imithombo:

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_{Chavarro JE, i-Rich-Edwards JW, Rosner BA, uWillett WC. "Ukutya kunye nendlela yokuphila ekukhuseleni ukukhubazeka kwesifo se-ovulatory." I-Obstet Gynecol. 2007 Nov; 110 (5): 1050-8. http://www.ncbi.nlm.nih.gov/pubmed/17978119}

_{I-Galhardo A, iPinto-Gouveia J, uCunha M, uMatos M. "Impembelelo yehlazo nokuzigweba kwi-psychopathology kwizigulane ezingapheliyo." U-Hum Reprod. 2011 Sep; 26 (9): 2408-14. i-doi: 10.1093 / i-humrep / der209. Epub 2011 Jul 4. http://www.ncbi.nlm.nih.gov/pubmed/21727160}

_{Gamble KL, Resuehr D, Johnson CH. "Umsebenzi weShift kunye ne-circadian dysregulation of reproduction." I-Front Endocrinol (iLausanne) yangaphambili. 2013 uAgasti 7; 4: 92. i-doi: 10.3389 / fendo.2013.00092. eCollection 2013. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3736045/}

_{I-International Federation yoLuntu (IFFS) (ngo-2013, ngo-Oktobha 15). Iindleko ezinkulu kakhulu kwizigulane ze-IVF. ScienceDaily. Ukuhlaziywa ngoDisemba 26, 2013, ukusuka ku-http: //www.sciencedaily.com /releases/2013/10/131015191134.htm}

_{UMichelle P. Lukse noNicholas A. I-vacc. "Usizi, ukuxinezeleka, nokuxhatshazwa kwabasetyhini abangena kwi-Treatment of Treatment." I-Obstetrics & Gynecology 1999 93: 245-251. http://www.ncbi.nlm.nih.gov/pubmed/9932564}

_{UNeff, uKristin. Ukuzibamba Ngentliziyo. Kufumaneka ngoDisemba 26, 2013. http://www.self-compassion.org/self_compassion_exercise.pdf}

_{Wu AK, Odisho AY, Washington SL 3, Katz PP, Smith JF. "I-Out-of-Pocket Fertility Patient Expense: Iinkcukacha ezivela kwiqela elincinci leMalticenter Inspective Infertility." J Urol. 2013 Sep 7. pii: S0022-5347 (13) 05330-5. i-doi: 10.1016 / j.juro.2013.08.083. [Epub phambi kokuprinta] http://www.jurology.com/article/S0022-5347 .13)05330-5/abstract}