Ukuxinezeleka kukuphendula komzimba wakho nokuphendula kwenguqu. Kukho uxinzelelo olungileyo, kwaye kukho uxinzelelo olubi. Uxinzelelo olungileyo, okanye u-eustress, unempembelelo kwaye unempilo. Kodwa, uxinzelelo olubi, okanye uxinzelelo, kukuxinzeleleka kwengxaki ocinga ukuba ucinga ngayo xa uva ukuxinwa kwegama. Olu hlobo loxinzelelo luyingozi yaye lunokubangela iingxaki zempilo. Iyakunokuchaphazela nokukwazi kwakho ukuncelisa ngempumelelo .
Uxinzelelo lwemihla ngemihla
Uxinzelelo luhlala lukhona kwimpilo yethu yemihla ngemihla. Ayikwazi ukunqandwa, kwaye iyakhula xa singalindelekanga. Ukuxininisa, ukwesaba, kunye nokuxhalabisa kungenziwa ngeemeko ezininzi kunye nemiba, kwaye ihluke kubo bonke abantu. Yintoni ephazamisayo kakhulu kubasetyhini abathile, akunjalo njengengcinezelo kwabanye, kwaye abanye abantu bajongana noxinzelelo olungcono.
Unokuzama ukulungiselela ukukhathazeka kwansuku zonke ngokucinga ngezinto ezinokubangela uxinzelelo kwaye ufunde indlela yokusebenzisa izicwangciso zokubhekana nokukunceda ukuphumeza. Xa uyayazi into ochasene nayo, kunokuba lula ukuyigcina ibe yincinci kwaye ukhusele ukuba ungene endleleni yezinto ozenzayo imihla ngemihla, njengokuncelisa.
Ukunyamezela nokuxilwa
Ukuxinezeleka kunokuchaphazela ukubeletha ngeendlela ezimbalwa. Amanqanaba aphezulu okuxinezeleka kumama okuncelisayo angakhokelela ekutheni u -reflex we-reflex nzima , kwaye unokunciphisa ubisi lwakho lobisi . Ukuxinezeleka okukhulu kwimihla ngemihla kudibaniswa nokuqhawula kwangaphambili.
Kwimeko elungileyo, ukuncelisa kunokunceda ukunciphisa uxinzelelo lwakho. Amahomoni anikezelwa ngumzimba wakho xa uncelisayo unokukhuthaza ukuphumla kunye neemvakalelo zothando kunye nokudibanisa. Ngoko, ukuncelisa rhoqo kunokukunceda ukulwa nokunyamezeleka kwansuku zonke.
Izizathu Zokuxinezeleka KwamaMama Abancinci
Ukuba uyazibonela ngezinye zezizathu eziqhelekileyo zokuxinezeleka ukuba omama abatsha bajongane ngaphambi kokuba unomntwana wakho, uya kukulungele ukujongana nabo xa bevela.
Nazi ezinye zezinto ezinokunyusa amanqanaba okuxinwa kwengunina.
- Ubuhlungu: Kanye emva kokuba umntwana wakho azalwe, unokuvakalelwa intlungu kwi-delivery. Emva koko, xa uqala ukuncelisa, ezinye iimeko ezinjengezikhwebu ezinzima kunye ne- engorgement yebele zingabangela ukuba ungakhululeki nakakhulu. Ubuhlungu buyixinzelelo emzimbeni wakho, ngoko ukuba ugqirha wakho ubeka imithi yeentlungu kufuneka uyenze (ngokude nje uyazi ukuba uncelisa). Ukuncedwa kwintlungu kuya kukunceda ukhulule kwaye unciphise uxinzelelo. Uyakwazi ukuncelisa ngakumbi, kwaye umzimba wakho uya kuba nokugxila ekwenzeni ubisi lwebele kunye nokuyeka endaweni yentlungu.
- Amava okuzalwa okulukhuni: Xa uceba ukuzala ngokuzalwa ngaphandle kwemichiza, kodwa ekugqibeleni ukunikezelwa nzima okanye kwicandelo le-c elingalindelekanga, kunokubangela uxinzelelo, ityala, kunye nokudumala. Nangona kunjalo, ukuba uceba okulungileyo, kodwa uyazi ukuba kukho ithuba lokuba ukuzalwa kungahambi ngendlela owakucinge ngayo, unako ukulungiselela.
- Ukuxhalabisa malunga nobumfihlo: Ukuba uzinqamle okanye uhlazo malunga nokuvulela amabele akho, kunokuxinzelela ukuba uncelise. Unokukhathazeka ngokuba neendwendwe okanye ukuthatha umntwana ngaphandle koluntu. Emva koko xa uphume, unokuba ukhathazeke ngokunyusa umntwana wakho emva kwexesha, okanye apho uya kubeleka ngasese. Ezi ntshukumo zihlala zikhulu kakhulu ekuqaleni, kodwa ekuhambeni kwexesha, unokuba ukhululekile ngakumbi xa ufunda ukunyamezela ngokunyamekela.
- Ukungabikho kokuzondla: Unokuba ukhathazekile malunga nokukwazi kwakho ukuncelisa ngenxa yesayizi sakho sesifuba , ukutya kwakho, ishedyuli yomsebenzi wakho, okanye esinye isizathu. Thetha malunga neenkxalabo zakho ngogqirha wakho, iqela lokuncelisa iindawo, iqela lokuxhasa inthanethi, okanye ilungu lentsapho okanye umhlobo onamabele. Banokukunceda ukuphendula imibuzo yakho kunye nokunciphisa uxinzelelo lwakho kwiimeko. Oku kunokukunceda uzive ungcono kwaye unentembelo.
- Ukuba neengxaki zokuncelisa ibele: Iingxaki zokuncelisa ibele ezinjengobunzima bokufumana umntwana wakho ukuba uzibambe kunye neengxaki zezinyosi zingakhathazeka kwaye zixinzeleleke. Ukuthintela uxinzelelo olungadingekile, fundela okuninzi malunga nokuncelisa, njengoko unako ngaphambi kokuba umntwana wakho azalwe, kwaye ufumane uncedo lokufakela umntwana wakho ngokuchanekileyo ngokusesikweni kokuqala kokuncelisa .
- Uziva uphelelwe yinto : Ukunyamekela umntwana osanda kuzalwa kunzima. Kujikeleze ukunakekelwa kwexesha: iiyure ezingama-24 ngosuku, iintsuku ezisixhenxe ngeveki. Hlanganisa nezinye iimbopheleleko ebomini bakho, kwaye kulula ukuphazamiseka kwaye udinwe. Ukulwa nokukhathala , zama ukulala xa umntwana wakho elele, uchithe umsebenzi wendlu kunye nezinye iimbopheleleko ngexesha elithile, kwaye ungesabi ukucela uncedo oluncinane kumlingane wakho, osapho kunye nabahlobo.
- Utshintsho emzimbeni wakho: Umzimba wakho kunye namahomoni akho utshintsha kakhulu ngexesha lokukhulelwa, ukubeletha, nokuncelisa. Unokuba ukhathazekile malunga nokuba ubukhulu obunjani okanye ukutshintsha kwiibele zakho . Kodwa, ezi tshintsho azizange zenzeke kanye kanye. Zenzeka ngokukhawuleza zingaphaya kweenyanga zithoba xa umzimba wakho uthwele umntwana wakho okhulayo. Ngoko, yiba nesineke uze unikezele kunye nomzimba wakho ixesha elithile ukuze uphinde ufumane.
- Ukukhathazeka ngobisi lwebele: Ezinye zeengxaki ezisisiseko zokuba unomama olusandulisayo unokwenza ubisi oluseleyo, ukuba baya kukwazi njani ukuba umntwana wabo ufumane ubisi lwebele , kwaye ubisi lwabo belusondele. Nangona ezi nkxalabo ziqondakala ngokuqinisekileyo, zihlala zingadingekile. Uninzi lwabasetyhini lenza ubisi lwebele olunomsoco kungakhathaliseki ukutya kwabo kunye nemeko yabo, ngoko ke amathuba okuba ubisi lwakho lwebele luya kuba luhle. Kwaye, ngokude nje usana usondela ngokuchanekileyo kunye nokuncelisa , kusenokwenzeka ukuba unokukwazi ukufumana ubume obugcweleyo, obunempilo yobisi lwebele.
- Ingqondo yomntwana wakho: Ezinye iintsana zilula. Badla kakuhle kwaye balala phakathi kokutya. Emva koko kukho abo abanomdla onzima. Ukuba umntwana wakho akaqabanga ukulala okanye akhala kakhulu, kunokuba nzima kwaye kukunyamezele ngakumbi, ingakumbi ukuba unalo uncedo oluninzi okanye inkxaso. Ukuba unako, fumana uncedo olungakumbi. Kwaye, zama ukukhumbula ukuba isantya esitsha esingazalwa asihlali ngonaphakade. Umntwana wakho kufuneka alale ngakumbi kwaye akhale ngaphantsi xa ekhula.
- Ingxaki zobudlelwane kunye neentsapho: Ukuba iqabane lakho alikho ebhodini ngokuncelisa, kodwa ucinga ukuba kukulungele umntwana wakho, oko kuphazamisayo. Zama ukuqaphela ukukhathazeka kweqabane lakho kunye nokwesaba, ngoko unako ukuhamba kwiphepha elifanayo xa umntwana efika. Ukuzisa ikhaya lakho elitsha liyakushintsha inkqubo yoqabane lakho kunye nabanye abantwana bakho. Unokuziva unxinzelelo oluninzi njengoko wenza konke okusemandleni akho ukunceda wonke umntu ulungelelanise. Ukuhlukana kunye nokuqhawula umtshato kunye neengcinezelo ezinkulu, ingakumbi kumama omtsha.
- Ukukhathazeka ngemali : Imali ngumthombo omkhulu woxinzelelo kubantu abaninzi, kungekhona nje oomama abatsha. Kodwa, ukuba uthetha ixesha lomsebenzi kwikhefu elingabhawulwa ngumzali okanye unqume ukuba uhlale ekhaya kumama, unokuba nempembelelo enkulu kwintsapho yakho engenayo. Ngaphezu koko, ngoku kufuneka ungeze iindleko zabadlali be-diapers kunye nolunye usana olunikezela uhlahlo lwabiwo-mali. Nangona ilungele ukucwangcisa imali yakho ngaphambi kokuba ukhulelwe, akusoloko kukhetha. Ngoko, thetha nomlingane wakho malunga nohlahlo lwabiwo-mali kunye nezimali xa ukhulelwe ukuze wenze isicwangciso malunga nendlela oya kujongana ngayo noshintsho xa umntwana efika. Oku kuya kunceda ukunciphisa uxinzelelo emva kokuziswa.
- Ukujongana nokugxekwa nokungabi ncediso lwabanye: Nangona ukuncelisa ibele kukugqithisa ngakumbi kwaye "kuqhelekileyo," kusekho abantu abangenakunceda kodwa benze imibono okanye banikele izimvo zabo nangona bengenakufunwa . Ngamanye amaxesha abo bantu bayintsapho kunye nabahlobo. Nangona kulula ukuyichitha izimvo zabangamaziyo, kunokuba nzima ukuyihoxisa inkxalabo kunye neengcamango zabo bathetha kakhulu kuwe. Kodwa, zama ukugxila kwizinto owaziyo malunga nokuncelisa, kwaye ukhumbuze ukuba kutheni ukhethe ukukwenza. Usenokukwazi ukufundisa intsapho yakho kunye nabahlobo izinto ezimbalwa, kwaye mhlawumbi utshintshe ezinye zezimvo zabo ngelixa ulapho.
- Ukuphila ngokwemigangatho yolondolozo loluntu: Kukho uxinzelelo olunzulu lokuba ngumama ogqibeleleyo, ngokukodwa kwimidiya yoluntu. Ukuba uziqhathanisa nabanye oomama abathumela imifanekiso yazo zonke izihlandlo zabo zokubeletha, oko kunokukwenza ukuba uzive ngathi awulinganisi. Zama ukukhumbula ukuba izithuba zoononophelo zentlalo ziyi-snapshot ngexesha, yaye ngokuqhelekileyo, abantu bafaka kuphela iimeko zabo ezilungileyo. Awuboni ngaso sonke isikhathi ukunyaniseka kwabo. Akukho mntu uphelele, nangona kubonakala ngathi. Ngoko ke, ukuba awukwazi ukukhupha imithombo yoluntu ngokupheleleyo, uzama ukuvumela ukuba izithuba zomama ezigqibeleleyo zifike kuwe kwaye qhubeka uqhuba okusemandleni akho. Ungakwazi kwakhona ukujonga uphinde ulandele amanye amantombazana amangalisayo ngaphandle apho abakhuthaza aze axhasane namanye amaMama kwaye ngokuqinisekileyo athumele malunga neemeko zobuzali.
Izindlela Eziphilileyo Zokujongana Neengcinezelo
Awukwazi ukuphepha ukuxinezeleka, kodwa unokufunda indlela yokujongana nayo ngendlela ephilileyo. Ukuba nezakhono zakho zokujamelana nazo zingakunceda ukunciphisa uxinzelelo kwaye ukhusele ukuba ungene endleleni yokuncelisa. Ungaqala ngokuzikhathalela. Zama ukutya ukutya okunempilo kwaye ufumane ukulala ngokwaneleyo. Kunzima ukuyenza xa ungumama omtsha, kodwa xa uziva ulungile, kwaye uphumule kakuhle, kunokukwenza umehluko kwindlela olawula ngayo izinto eziphonswa kuwe ngosuku ngalunye. Kwaye, ngaloo mizuzu xa uziva uxinzelelo olukhulayo, unako:
- Hamba kude kwimeko ukuba ukhuselekile . Phuma uhambe okanye ungene kwelinye igumbi uze uthathe ixesha elifutshane.
- Thatha ukuphefumula okucothayo . Ukugxininisa ekukhuliseni nasekuphumeni kungakunceda ukuhlalisa.
- Thetha nomntu . Ukuba unokwabelana ngemvakalelo yakho nomhlobo, iqabane lakho, okanye elinye ilungu losapho onokuziva ungcono. Unokuphinda uxoxe ngeemvakalelo zakho kunye nogqirha wakho okanye ugqirha.
- Yenza umsebenzi . Ukuzivocavoca kunokunciphisa uxinzelelo , kwaye kukhulula i-endorphins emzimbeni wakho. I-Endorphins zivakalelwa-zemichiza ezifanelekileyo ezinokunciphisa uxinzelelo kwaye zenze ube nolonwabo.
- Hlala kude neziyobisi okanye utywala . Iziyobisi kunye notywala kunokubangela ukuba izinto zibe zibi nakakhulu, kunye kunye nazo zingangena ubisi lwakho lwebele kwaye zidlulisele umntwana wakho.
Ukuxinezeleka, i-Baby Blues, kunye ne-Postpartum Depression
Olunye uhlobo loxinzelelo, ukwesaba, kunye nokuxhalaba kuyinto evamile emva kokubeleka njengoko ulungelelanisa nobomi kunye nosana lwakho olutsha. Nangona kunjalo, xa uxinzelelo kunye nokuxhalaba kuninzi kulindeleke, kunokuba ngumqondiso wokudakumba kokuphuma kwesithuba. Thetha ugqirha wakho malunga namanqanaba oxinzelelo kunye nendlela ovakalelwa ngayo, ngakumbi xa uvakalelwa luhlaza okanye ucinezelekile. Ukuba uyayidinga, kukho iindlela zokunyanga ezikhuselekileyo kumama abancancisayo. Nangona ugqirha ugunyaza ukuxhatshazwa kukuncedisa ngeli xesha elilukhuni, awufanelekanga ukuba unyanzele umntwana wakho. Ukuziva uxinezelekileyo okanye uxinezelekile akuyikuba neentloni, kwaye ukuba uvakalelwa ngale ndlela, awuyedwa. Cela uncedo, ngoko unokubuya ukuziva ufana nawe ngokwangoko kunokwenzeka.
Imithombo:
Groer MW, Davis MW, i-Hemphill J. Postpartum Uxinzelelo: Iingcamango zangoku kunye nenxaxheba ekhuselekileyo yokuncelisa. I-Journal ye-Obstetric, Gynecologic, ne-Neonatal Nursing. 2002 Julayi 1; 31 (4): 411-7.
Lawrence, uRuth A., MD, Lawrence, uRobert M., MD. Ukusondeza isiKhokelo seNgcaciso yezoPhicongo. Elsevier Health Sciences.
Li J, uKendall GE, Henderson S, Downie J, Landsborough L, Oddy WH. Ubumbele bentlalo yabantwana bokukhulelwa nokukhulelwa. Acta Paediatrica. 2008 Feb 1; 97 (2): 221-5.
Mezzacappa ES, Katkin ES. Ukuncelisa isisu kudibaniswa nokunciphisa ukukhathazeka okubonakalayo kunye nomoya ongeyantlupheko kumama. Psychology yezeMpilo. 2002 uMar; 21 (2): 187.