Malangizo 5 Okuthandizani Kukhala Ndi Thanzi Labwino Nthawi Yomwe Mimba Ili Ndi Pakati

Zamkati

• Mfundo zazikuluzikulu
• 1. Kulingalira bwino.
• 2. Pali pulogalamu ya izo.
• 3. Ikani usiku usiku pa kalendala.
• 4. Nthawi yapadera ndiyofunika.
• 5. Funsani zomwe mukufuna.
• Mfundo yofunika

Mfundo zazikuluzikulu

• Monga momwe azimayi amakhala ndi thanzi lawo ali ndi pakati, kusamalira thanzi ndikofunikira.
• Zida zofunikira zimaphatikizapo kulingalira, nthawi yokhayokha, ndikupempha thandizo, pakati pa ena.
• Kuthetsa kupsinjika panthawi yomwe ali ndi pakati kumathandizanso amayi atabadwa.

Zimatenga chiyani kuti mukhalebe ndi mawonekedwe apakati? Pali zolemba zambiri zonena zolimbitsa thupi, koma zosakwanira momwe tingakhalire athanzi.

Mimba imatha kukhala yovuta pamalingaliro monga thupi; ndichimodzi mwazosintha zazikulu kwambiri zomwe amai amakumana nazo ndipo nthawi zambiri pamakhala zochuluka zomwe zimachitika ndi izi - maudindo atsopano, kusintha kakhalidwe ndi maubwenzi, ndikusintha pantchito, zachuma, ndikukhala. Kupsinjika kumatha kukhala kwakukulu. Nawo maupangiri angapo okuthandizani kuti mukhale athanzi.

1. Kulingalira bwino.

Kukhala okumbukira kumamveka ngati chinthu cham'mphepete mwa nyanja, koma kafukufuku woyambirira kuchokera ku kafukufuku wazing'ono akuwonetsa kuti zingakuthandizeni kukhala ndi thanzi labwino mukamakhala ndi pakati pochepetsa kupsinjika. Kudziwa kusintha kwa thupi lanu komanso zinthu zomwe mumapanikizika kwambiri ndikusangalala ndi zopambana zingathandize kupewa kukhumudwa komanso kuda nkhawa.

2. Pali pulogalamu ya izo.

Kafukufuku akuwonetsanso kuti kusinkhasinkha ndi bwenzi labwino kwambiri pamimba, koma anthu ambiri sadziwa komwe angayambire. Mwamwayi, pali mapulogalamu abwino kunja uko kuti akuyambe.

3. Ikani usiku usiku pa kalendala.

Chimodzi mwazinthu zazikulu kwambiri zapanikizika mukakhala ndi pakati ndikusintha kwaubwenzi wanu ndi ena ofunika. Ndicho chifukwa chake ndikofunikira kwambiri kuyamba kukonzekera tsiku lokhala ndi sabata sabata iliyonse pakati pa nthawi yapakati ndikumamatira. Sichiyenera kukhala chodula, kutenga masangweji kupita nawo kumalo okongola kapena kuyenda pang'ono pakiyi kuli bwino ngati chakudya chamadzulo komanso kanema.

4. Nthawi yapadera ndiyofunika.

Munthu wofunikira kwambiri kuti mupange chibwenzi ndi inu nokha. Chitani zomwe muyenera kuti mupeze nthawi yanokha yopanga nokha tsiku lililonse, ngakhale itangokhala mphindi 20 ndi tiyi ndi magazini. Kukhala ndi chipinda chopumira tsopano ndipo mwana akabwera kudzakuthandizani kuti muchepetse kupsinjika.

5. Funsani zomwe mukufuna.

Nayi malangizo abwino oti mukhale ndi thanzi labwino-phunzirani kunena zomwe mukufuna. Kupempha thandizo kungamveke kosavuta, koma mukatopa komanso kutopa kungakhale kovuta kufikira. Ngati simunaleredwe kufunsa za ena, zitha kukhala zovuta kwambiri. Apa ndipomwe kuchita masewera olimbitsa thupi kumathandiza ndipo palibe nthawi yabwinoko yochitira kuposa nthawi yapakati kuti akukonzekeretseni zofuna kukhala mayi watsopano.

Mfundo yofunika

Ngakhale mutakhala ndi nkhawa komanso kukhumudwa, pali zambiri zomwe mungachite kuti mukhale ndi thanzi labwino komanso kupewa zomwe zingakuwonjezereni nkhawa. Kuyambitsa izi tsopano kumatha kulipiritsa mwana akabadwa.

https://www.cochrane.org/CD007559/PREG_mind-body-interventions-during-pregnancy-for-preventing-or-treating-womens-anxiety

https://greatergood.berkeley.edu/article/item/four_reasons_to_practice_mindfulness_during_pregnancy