Iingcebiso ezi-5 zokuHlala usempilweni ngokwaseNgqondweni ngexesha lokukhulelwa

Umxholo

• Amanqaku aphambili
• 1. Ingqondo ibalulekile.
• 2. Kukho iapps yalonto.
• 3. Beka ubusuku busuku kwikhalenda.
• Ixesha labucala libalulekile.
• 5. Cela into oyifunayo.
• Okukwintsusa

Amanqaku aphambili

• Njengabafazi bathambekele kwimpilo yabo yomzimba ngexesha lokukhulelwa, ukujonga impilo yeemvakalelo kubalulekile.
• Izixhobo ezixabisekileyo zibandakanya ukuqonda, ixesha lodwa, kunye nokucela inkxaso, phakathi kwabanye.
• Ukulawula uxinzelelo ngexesha lokukhulelwa kunokunceda oomama emva kokuba umntwana ezelwe ngokunjalo.

Kuthatha ntoni ukuhlala ubume ngexesha lokukhulelwa? Kukho iitoni zamanqaku malunga nokuzivocavoca umzimba, kodwa akonelanga malunga nokuba ungazigcina njani usempilweni ngokweemvakalelo.

Ukukhulelwa kunokuba ngumceli mngeni engqondweni nasemzimbeni; lolunye lolona tshintsho lukhulu ebomini uninzi lwabasetyhini lwakha lwanamava kwaye zihlala zininzi izinto ezihamba nayo-uxanduva olutsha, utshintsho kwindlela yokuphila kunye nobudlelwane, notshintsho kwikhondo lomsebenzi, kwezemali nakwindlela yokuhlala. Uxinzelelo lunokuba lukhulu. Nazi ke iingcebiso ezimbalwa zokukunceda uhlale usempilweni ngokweemvakalelo.

1. Ingqondo ibalulekile.

Ukukhumbula kunokuvakala ngathi yinto yee-hipsters zonxweme, kodwa uphando lwakwangoko oluvela kwizifundo ezincinci lubonisa ukuba kunokukunceda uhlale usempilweni ngokweemvakalelo ngexesha lokukhulelwa ngokunciphisa uxinzelelo. Ukwazi utshintsho lomzimba wakho kunye nezinto oziva uxinzelelo kuzo kunye nokugcina uloyiso oluncinci kunokunceda ukuthintela uxinzelelo kunye noxinzelelo.

2. Kukho iapps yalonto.

Izifundo zikwabonisa ukuba ukucamngca liqabane elifanelekileyo ekukhulelweni, kodwa uninzi lwabantu alwazi ukuba luqale phi. Ngethamsanqa, kukho ezinye iinkonzo ezintle apho ukuze uqalise.

3. Beka ubusuku busuku kwikhalenda.

Omnye wemithombo emikhulu yoxinzelelo ngexesha lokukhulelwa kukutshintsha kobudlelwane bakho kunye nezinye zakho ezibalulekileyo. Kungenxa yoko le nto kubaluleke kakhulu ukuqala ukucwangcisa ubusuku beveki rhoqo ngexa lokukhulelwa kwaye unamathele kuyo. Akunyanzelekanga ukuba ubize — ukuthatha iisandwich kwindawo entle okanye ukuhamba umgama omde epakini kulungile njengangokuhlwa nakwimovie.

Ixesha labucala libalulekile.

Oyena mntu ubalulekileyo ukwenza usuku naye nguwe. Yenza into ekufuneka uyenzile ukuzenzela ixesha lakho lobuqu yonke imihla, nokuba yimizuzu engama-20 kuphela iti ebandisiwe kunye nephephancwadi. Ukuba negumbi lokuphefumla ngoku kwaye nje ukuba umntwana afike kuya kukunceda unciphise uxinzelelo.

5. Cela into oyifunayo.

Nali icebiso elihle lokuhlala usempilweni ngokweemvakalelo- funda ukuyichaza kanye le nto uyifunayo. Ukucela uncedo kunokuvakala kucacile, kodwa xa udiniwe kwaye ukhathazekile kunokuba nzima ukuya kwinqanaba. Ukuba ukhulisiwe ungabuzi izinto kwabanye, kunokuba nzima kabini. Kulapho ukuziqhelanisa kunceda kwaye akukho xesha lingcono lokuziqhelanisa naxa ukhulelwe ukulungiselela iimfuno zokuba ngumama omtsha.

Okukwintsusa

Nokuba unembali yoxinzelelo kunye noxinzelelo, kuninzi onokukwenza ukugcina usempilweni kwaye uphephe izinto ezinokubangela ukuba ukonyuse inqanaba loxinzelelo lwakho. Ukuqala ngoku kungahlawula izabelo emva kokuba umntwana ezelwe.

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