Ukukhulelwa kuyingxenye yempilo eguqula konke egcwele injabulo, kodwa kungaphinde kuletha ingcindezi nokukhathazeka. Kujwayelekile impela ukuzizwa ukhungathekile njengoba uhamba ezinguqukweni zomzimba, imisebenzi emisha, nezinselele ezingokomzwelo. Nokho, ingcindezi engapheli noma ukukhathazeka okukhulu ngesikhathi sokukhulelwa kungathinta impilo yakho nengane yakho. Ngokuqonda izimbangela ezinkulu nokusebenzisa amasu asebenzayo, ungakwazi ukulawula ingcindezi futhi ujabulele lesi sikhathi esiguqulayo.
Kungani Ingcindezi Nokukhathazeka Kwenzeka Ngesikhathi Sokukhulelwa
Ingcindezi nokukhathazeka ngesikhathi sokukhulelwa kungavela ezintweni ezihlukahlukene zomzimba, ezingokomzwelo, nezingaphandle. Ukuhlonza lezi zimbangela kuyisinyathelo sokuqala sokuzilawula.
Izinguquko zomzimba ezifana nokukhathala, isicanucanu, ukuguquka kwamahomoni, nezinhlungu zomzimba zingakwenza uzizwe ukhathazekile ngokomzwelo. Lokhu kungakhululeki ngokomzimba kungathinta isimo sakho sengqondo, amandla, nekhono lokuphumula. Ngokomzwelo, ukungaqiniseki ngokubeletha, ukuba ngumzali, noma ukuthi impilo yakho izoshintsha kanjani kungaba okukhungathekisayo. Ikakhulukazi kubazali abaqala ngqa, ukungazi ukuthi yini okufanele balindele kungakhuphula ukukhathazeka.
Izinkinga zezimali ngokuvamile zithinta kakhulu abazali abakhulelwe. Izindleko zempahla yengane, izikweletu zezokwelapha, nokuhlela ikusasa kungaholela emizweni yengcindezi. Ngaphezu kwalokho, ukulinganisa umsebenzi, ubudlelwano, kanye nezidingo zokukhulelwa kungadala umuzwa wokuchichima. Uma ulawula eminye imithwalo yemfanelo efana nokunakekela izingane ezindala noma ukubhekana nemikhaya, ingcindezi ingase izwakale inkulu.
Nakuba ingcindezi yesikhashana ijwayelekile futhi ilindelekile, ingcindezi eqhubekayo noma eqinile ingathinta impilo yakho engokomzimba nengokwengqondo. Yingakho ukufunda ukulawula le mizwa kubalulekile ekukhulelwa okunempilo.
Izimpawu Zokuthi Uhlangabezana Nengcindezi Nokukhathazeka
Ingcindezi nokukhathazeka ngesikhathi sokukhulelwa kungabonakala ezimpawini zomzimba nezingokomzwelo. Ukubona lezi zimpawu kungakusiza ukuba uthathe isinyathelo kusenesikhathi.
Izimpawu ezingokomzwelo zihlanganisa ukuzizwa ucindezelekile, ukhungathekile, noma ukhathazekile njalo. Ungase ukuthole kunzima ukugxilisa ingqondo noma ukwenza izinqumo. Ukwesaba okukhulu mayelana nempilo yengane noma ukubeletha kuyiphinde kube uphawu oluvamile. Ngokomzimba, ingcindezi ingaholela ekhanda elibuhlungu, ukuqina kwemisipha, ukushaya kwenhliziyo okusheshayo, nezinkinga zokugaya ukudla. Izinkinga zokulala, kuhlanganise nobunzima bokulala noma bokuhlala ulele, nazo ziyizinkomba ezivamile zengcindezi ephezulu.
Uma lezi zimpawu ziqhubeka noma zizwakala zingalawuleki, kubalulekile ukufuna usizo kuchwepheshe wezempilo noma umelaphi. Ukungenelela kusenesikhathi kungenza umehluko omkhulu empilweni yakho.
Izindlela Ezisebenzayo Zokulawula Ingcindezi Nokukhathazeka Ngesikhathi Sokukhulelwa
Ziningi izindlela zokunciphisa ingcindezi nokwakha umuzwa wokuthula ngesikhathi sokukhulelwa. Ukuthola okusebenza kahle kuwe kungasiza ukwenza lolu hambo lujabulise kakhulu.
Yenza ukuzindla nokuzindla ngokugxila esikhathini samanje. Ukuzivocavoca okuzindlayo okufana nokuphefumula okujulile, ukuskena umzimba, noma ukubhala iphephabhuku lokubonga kungasiza ukuthulisa imicabango egijimayo. Izinhlelo zokusebenza zokuzindla ezenzelwe ukukhulelwa, ezifana ne-Expectful noma i-Calm, zinikeza izikhathi eziqondiswayo zokukusiza uphumule. Qala nje ngemizuzu emihlanu kuya kweyishumi ngosuku bese uqhubeka lapho.
Hlala usebenza ngokomzimba ngokuzivocavoca okuncane okuphephile ngesikhathi sokukhulelwa. I-yoga yangaphambi kokubeletha ayigcini nje ngokuqinisa umzimba wakho kodwa futhi ihlanganisa namasu okuphefumula nokuzilolonga okuphumuzayo. Ukuhamba kuyindlela elula kodwa ephumelelayo yokuthuthukisa isimo sakho sengqondo namandla. Ukubhukuda kunikeza ukuzivocavoca okuncane okunciphisa ukungakhululeki ngokomzimba. Hlala njalo uxhumana nomhlinzeki wakho wezempilo ngaphambi kokuqala noma ukuqhubeka nanoma yimuphi uhlelo lokuzivocavoca.
Yakha inethiwekhi yosekelo ukuze wabelane ngemizwa yakho nezinto ezikukhathazayo. Vulekela umlingani wakho, abangani, noma amalungu omndeni mayelana nalokho okuseqenjini lakho. Ukujoyina amakilasi angaphambi kokubeletha noma amaforamu aku-inthanethi kungakuxhumanisa nabanye abazali abakhulelwe abakuqonda okudlulayo. Uma ingcindezi izwakala ikhulu kakhulu, cabanga ukukhuluma nomelaphi noma umeluleki okhethekile kwezokukhulelwa nempilo yengqondo kamama.
Yakha isimiso sokuphumula sansuku zonke ukuze uzinike isikhathi sokuphumula. Geza izindlu zokugeza ezifudumele ngamakha apholile afana ne-lavender noma i-chamomile. Lalela umculo ophumuzayo noma imisindo yemvelo, enganciphisa amahomoni engcindezi futhi ikusize uphumule. Faka i-aromatherapy ephephile, kodwa hlola nodokotela wakho ukuze uqiniseke ukuthi amafutha owasebenzisayo aphephile ngesikhathi sokukhulelwa.
Gxila ekudleni nasekungeniseni amanzi ukuze usekele impilo yakho yengqondo neyomzimba. Ukudla okulinganiselayo okugcwele izithelo, imifino, okusanhlamvu okuphelele, namaprotheni anamafutha amancane kungaqinisa isimo sakho sengqondo namazinga amandla. I-Omega-3 fatty acids, etholakala ku-salmon noma kumantongomane, ilusizo ikakhulukazi empilweni yobuchopho. Ukuphuza amanzi anele kusiza ukuvimbela ukuphelelwa amanzi emzimbeni, okungaqinisa imizwa yokukhathala nokukhathazeka.
Hlela futhi ulungiselele ukuze unciphise imizwa yokungaqiniseki. Hlukanisa imisebenzi ibe yizinyathelo ezincane, ezilawulekayo, njengokwenza uhlu lokuhlola isikhwama sesibhedlela noma ukuhlela igumbi lokulala lomntwana. Ukuya emakilasini emfundo yokubeletha kungakusiza uzizwe uqiniseka kakhulu mayelana nomsebenzi nokubeletha. Ukubeka imigomo engokoqobo yokuthi yini okufanele yenziwe—nokuyeka ukuphelela—kunganciphisa ingcindezi engadingekile.
Nciphisa ukuchayeka ezimbangela zengcindezi ngokubeka imingcele nokuvikela indawo yakho yengqondo. Nciphisa isikhathi sesikrini, ikakhulukazi uma kuhilela ukudla izindaba ezikhungathekisayo noma ukuziqhathanisa nabanye ezinkundleni zokuxhumana. Nqaba ngenhlonipho izibopho ezizwakala zikhulu kakhulu noma zingadingekile. Ukufunda ukuthi ungathi cha futhi ubeke phambili izidingo zakho kuyindlela enamandla yokugcina ukulingana.
Beka phambili ukulala nokuphumula njengoba umzimba wakho usebenza kanzima ukusekela ingane yakho ekhulayo. Sungula isimiso sokuphumula sokulala, njengokufunda, ukuzelula, noma ukuzindla ngaphambi kokulala. Sebenzisa umcamelo wokukhulelwa ukuze uthole isikhundla sokulala esinethezekile, ngokuvamile ngohlangothi lwakho. Gwema i-caffeine ntambama bese udala indawo ephumuzayo ngokunciphisa izibani nokuvala amadivaysi kagesi ihora ngaphambi kokulala.
Yenza inkulumo enhle nawe ukuze ushintshe indlela yakho yokucabanga. Faka esikhundleni semicabango ezigxeka wena ngezitatimende ezifana nokuthi, “Ngenza okusemandleni ami,” noma “Umzimba wami unamandla futhi uyakwazi.” Gubha ukunqoba okuncane, kungakhathaliseki ukuthi kuqedela umsebenzi noma ukuhamba osukwini olunzima. Zikhumbuze ukuthi kulungile ukucela usizo futhi wenze izinto kancane kancane.
Funa usizo lochwepheshe uma kudingeka uma ingcindezi nokukhathazeka kuzwakala kungalawuleki. Khuluma ne-OB-GYN yakho mayelana nezinkinga zakho—bangakwazi ukunikeza izinsiza, bakudlulisele kuchwepheshe wezempilo yengqondo, noma batusa izinketho eziphephile zokulawula ukukhathazeka. I-Cognitive-behavioral therapy (CBT) iphumelela ikakhulukazi ekubhekaneni nezindlela zokucabanga ezimbi nokufundisa amasu okubhekana nezinkinga.
Ingcindezi Ithinta Kanjani Ingane Yakho
Nakuba ingcindezi yesikhashana inganakani ukulimaza ingane yakho, ingcindezi engapheli ingaba nemiphumela engaba khona. Ukuchayeka isikhathi eside kumahomoni engcindezi afana ne-cortisol kungathinta ukukhula kombungu, okungase kuthinte isisindo sokuzalwa noma kwandise ingozi yokubeletha kusenesikhathi. Ukulawula ingcindezi akugcini nje ngokuzuzisa impilo yakho yengqondo neyomzimba kodwa futhi kudala indawo ethokomele yokukhula kwengane yakho.
Ukwakha Isimo Sengqondo Esiphumuzayo Sokukhulelwa
Ukulawula ingcindezi akusho ukuyiqeda ngokuphelele—kumayelana nokuthola izindlela zokubhekana nezinselele ngokuzivumelanisa nezimo nangokuzwelana nawe. Yamukela izinguquko ezilethwa ukukhulelwa njengengxenye yohambo lwakho oluhlukile. Thatha isikhathi sokuxhumana nengane yakho, kungaba ngokuyiphulula kancane esiswini, ukukhuluma nengane yakho, noma ukubhala ngamathemba akho ekusasa layo.
Gxila kulokho ongakulawula futhi uyeke okulindelekile ukuphelela. Zungeza abantu abakusekelayo futhi usebenzise imisebenzi ekuletha injabulo. Khumbula, ukuzinakekela kuyingxenye ebalulekile yokulungiselela ukuba ngumama.
Isiphetho
Ingcindezi nokukhathazeka kuyizingxenye ezivamile zokukhulelwa, kodwa akudingeki ukuthi kudlule isipiliyoni sakho. Ngokuhlanganisa ukuzindla, ukusebenza ngokomzimba, amasu okuphumula, kanye nesistimu yosekelo eqinile, ungakwazi ukuhamba lolu hambo kalula nangokuzethemba okukhulu. Impilo yakho iyindawo ebalulekile yokukhula kwengane yakho, ngakho-ke beka phambili ukuzinakekela futhi ufune usizo uma kudingeka. Ungakwenza lokhu—themba wena nekhono lakho lokubhekana nanoma yini evelayo.
Imibuzo Ebuzwa Njalo
Ingabe ingcindezi ngesikhathi sokukhulelwa ijwayelekile?
Yebo, kujwayelekile ukuzwa ingcindezi ngesikhathi sokukhulelwa ngenxa yezinguquko zomzimba nezingokomzwelo. Nokho, kubalulekile ukulawula ingcindezi ukuze ugweme amazinga angapheli angathinta impilo yakho noma eyengane yakho.
Ingabe ingcindezi ingathinta ingane yami?
Ingcindezi engapheli ingathinta ukukhula kombungu, kuhlanganise nesisindo sokuzalwa kanye nokubeletha ngaphambi kwesikhathi. Ukulawula ingcindezi kusiza ukuvikela wena nengane yakho.
Yiziphi izindlela ezisheshayo zokunciphisa ukukhathazeka kokukhulelwa?
Zama ukuzivocavoca okuphefumula okujulile, hamba kancane, noma khuluma nomuntu omethembayo ngemizwa yakho. Ngisho nemizuzu embalwa yokuzindla ingasiza.
Ingabe kuphephile ukuthatha imithi yokukhathazeka ngesikhathi sokukhulelwa?
Eminye imithi ithathwa njengephephile ngesikhathi sokukhulelwa, kodwa hlala njalo uxhumana nodokotela wakho ukuze uqhathanise izinzuzo nezingozi.
Ngingayivimbela kanjani ingcindezi ekuthinteni ukulala kwami?
Yakha isimiso sokuphumula sokulala, gwema izikrini ngaphambi kokulala, futhi usebenzise imicamelo esekelayo ukuze uqinisekise ukunethezeka. Ukuzilolonga okufana nokuzindla noma ukulalela imisindo ephumuzayo nakho kungathuthukisa ikhwalithi yokulala.
