Abantu abaninzi bacinga ukuba ukukhulelwa lelona xesha livuyisayo ebomini babo. Kodwa eneneni, kwabanye abantu, eli xesha linokuba lixesha elibuhlungu nelixhalabileyo. Ukuba uvakalelwa ngendlela efanayo, musa ukucinga ukuba, "Owu, ingaba ndim ndedwa onje?" Le yinto eyenzeka kubantu abaninzi. Nangona besisoloko sisiva ngoxinzelelo lwasemva kokubeleka, le meko yenzeka ngexesha lokukhulelwa, oko kukuthi, uxinzelelo lwasemva kokubeleka, ayithethwa kakhulu ngayo. Ngoko ke namhlanje, masithethe ngale nto ngokweenkcukacha.
Yintoni i-Prenatal Depression?
Ngamafutshane, ukudakumba ngaphambi kokukhulelwa kukudakumba okwenzeka ngexesha lokukhulelwa. Kunokukwenza uzive ulusizi kwaye ungenanto ixesha elide. Nangona kunjalo, ayinguye wonke umntu ohlangabezana nezi mpawu ngendlela efanayo.
Kukho izizathu ezibini eziphambili zokuba kutheni le meko kunzima ukuyifumanisa.
1. Imbono yeNtlalo: Kukho imbono enkulu yoluntu yokuba ukukhulelwa lixesha lokonwaba. Ngoko ke xa beziva belusizi, abafazi abaninzi baziva benetyala ngabo. Bacinga, "Andingomama olungileyo na?"
2. Ukudideka ngeempawu eziqhelekileyo zokukhulelwa: Kulula ukudibanisa ezi mpawu zoxinzelelo nezinye iimpawu zokukhulelwa, njengokudinwa, ukungabi namdla wokutya, kunye nokutshintshatshintsha kweemvakalelo rhoqo.
"Ezinye zezigulana zethu kwanoogqirha bathi, 'Eli lixesha apho ufanele wonwabe kangaka. Awunakuba lusizi.' Ngoko ke xa uziva ezi mvakalelo, abantu abaninzi baziva bodwa, becinga, 'Owu, kukho into engalunganga ngam, ndim ndedwa obandezeleka ngolu hlobo.' Sixelela izigulana zethu ukuba unokuziva iimvakalelo ezininzi ngaxeshanye. Nangona wonwabile ngokuba nomntwana, ungaziva ungaphili kakuhle engqondweni. Yinto eqhelekileyo leyo. Into ebalulekileyo kukungafihli ezo mvakalelo kwaye ubandezeleke wedwa, kodwa ucele uncedo."
Ukuba unale mpawu, kubalulekile ukuthetha nogqirha wakho ukuze ufumane ukuba kukudinwa nje okuqhelekileyo okanye kukho into engaphezulu.
| Iimpawu eziqhelekileyo zokudakumba kwangaphambi kokukhulelwa | |
|---|---|
| Usizi olukhulu okanye ukungabi nanto | Ndiziva ngathi yonke into iyadinisa, ndiziva ndidakumbile kakhulu. |
| Andonwabanga | Andisenamdla okanye uvuyo lokwenza izinto endandizithanda ngaphambili. |
| Ubunzima bokugxila | Ubunzima bokugxila kwinto ethile nokwenza izigqibo. |
| Ubuthathaka | Ukudinwa ngaphezu kwesiqhelo ngexesha lokukhulelwa nokungakwazi ukwenza nto. |
| Iingcinga eziyingozi | Ukuba neengcinga zokuzilimaza okanye ukuzibulala. Le yimeko engxamisekileyo enkulu kakhulu. |
Ngubani osengozini enkulu yokuba nale meko?
Nangona kuqhelekile ukuba neemvakalelo ezitshintshatshintshayo ngexesha lokukhulelwa, abanye abantu banamathuba amaninzi okuba noxinzelelo ngaphambi kokukhulelwa. Makhe sijonge ukuba zeziphi ezo zinto ziyingozi.
| Into enobungozi | Inkcazo |
|---|---|
| Imbali yangaphambili | Ukuba wena okanye umntu kusapho lwakho ukhe waba neemeko ezifana nokudakumba okanye ixhala. |
| Uxinzelelo lwengqondo oluqatha | Ukujongana neziganeko ezixinzelelekileyo ezifana neengxaki zomtshato, ukulahlekelwa ngumsebenzi, okanye ukugula kwelungu losapho. |
| Ukungabikho kwenkxaso yoluntu | Ukuba awufumani nkxaso yaneleyo kumyeni wakho, kusapho lwakho, okanye kubahlobo bakho. |
| Ukuxhatshazwa kwangaphambili | Ukuba ngaphambili ukhe waxhatshazwa okanye waphathwa gadalala. |
| Ukukhulelwa okungacwangciswanga | Ukukhulelwa okungalindelekanga okanye okungalindelekanga. |
| Ezinye iingxaki zempilo | Ukuba nezinye iimeko zempilo ezifana nesifo seswekile sokukhulelwa ngexesha lokukhulelwa okanye ukuba nengxaki yempilo kumntwana ongekazalwa. |
Kutheni kukho ukudakumba ngaphambi kokukhulelwa?
Akukho sizathu sinye sale nto. Isenokuba yindibaniselwano yezizathu ezininzi. Esinye sezizathu eziphambili kukutshintsha kweehomoni . Cinga ngako, ngexesha lokukhulelwa, amanqanaba emizimba yethu eehomoni zesini, iihomoni zoxinzelelo, kunye neehomoni ze-thyroid zitshintsha ngokukhawuleza. Iingqondo zabanye abantu zinovelwano kakhulu kolu tshintsho lweehomoni. Olu vakalelo lunokuba lufuzo. Abantu abanjalo banamathuba amaninzi okufumana iimpawu zokudakumba ngenxa yolu tshintsho lweehomoni.
Ukongeza, iinkxalabo malunga notshintsho lomzimba, iingxaki zemali, kunye neminye imiba emininzi nazo zinokuchaphazela le meko.
Zithini iindlela zonyango zoku?
Ukuba ucinga ukuba usenokuba nePrenatal Depression, eyona nto ibalulekileyo omawuyenze kukubona ugqirha wakho ngokukhawuleza uze uthethe ngayo. Musa ukucinga nje ukuba, "Oku kuqhelekile ngexesha lokukhulelwa." Ukufumana unyango kubalulekile kwimpilo yakho neyomntwana wakho.
Ngaphambi kokuba uqale unyango, kubalulekile ukucinga ukuba ezi mpawu sele zinde kangakanani kwaye ziphazamisana kangakanani nemisebenzi yakho yemihla ngemihla (umz., ukungakwazi ukuya emsebenzini, ukungakwazi ukuthetha nosapho, ukungakwazi ukuphuma endlwini).
Amayeza
Amanye amayeza okudakumba angasetyenziswa ngokukhuselekileyo ngexesha lokukhulelwa, kodwa la mayeza kufuneka anikwe ngugqirha kuphela . Ugqirha wakho uya kugqiba ukuba loluphi unyango olulungele wena ngokusekelwe kwimeko yakho yempilo, imbali yempilo yangaphambili, kunye nemingcipheko yempilo kumntwana wakho.
Kubalulekile:Ukuba usela amayeza okudakumba ngaphambi kokuba ukhulelwe, ungaze uyeke ukuwasela ngaphandle kokuthetha nogqirha wakho. Iingozi zokungawasebenzisi amayeza zinokuba nkulu kakhulu kunokuwasebenzisa. Kwakhona, amanye amayeza esintu, afana ne-St. John's wort, awakhuselekanga ngexesha lokukhulelwa, ngoko ke musa ukusebenzisa nantoni na ngaphandle kwengcebiso kagqirha.
Ingcebiso kunye noNyango
Ukongeza kumayeza, le meko inokulawulwa kakuhle ngeendlela ezahlukeneyo zonyango. Ezi azibeki mngcipheko emzimbeni kuwe okanye kumntwana wakho.
- Unyango Lokuthetha: Ungathetha ngeemvakalelo zakho nogqirha wengqondo kwaye ufunde iindlela zokuzilawula.
- Unyango Lokuziphatha Oluqondayo (i-CBT): Kule nto, sichonga iindlela zethu zokucinga ezingalunganga size siziqhelise ukuzitshintsha zibe zezakhayo.
- Unyango lokusebenzisana nabantu (IPT): Oku kukunceda uqonde indlela iimvakalelo zakho ezichaphazela ngayo ubudlelwane bakho kwaye kuqinise ubudlelwane bakho nabanye.
- Unyango Lwamaqela: Ukuthetha nabanye abanamava afana nawakho kunye nokusebenza nogqirha wengqondo kunokuba luncedo kakhulu.
Zithini iingozi ukuba azinyangwa?
Ukuba le meko ayinyangwa, inokuchaphazela wena nomntwana wakho ongekazalwa.
- Impembelelo kuwe: Oku kungaba zizinto ezifana nokungatyi ukutya okunesondlo, ukungayi kwiikliniki ngexesha, nokubhenela ekutshayeni okanye ekuseleni utywala.
- Impembelelo kumntwana: Impilo yengqondo kamama ichaphazela ngqo ukukhula komntwana. Uphando lufumanise ukuba oomama abanesifo sokudakumba ngaphambi kokuzalwa basengozini enkulu yokuba nabantwana abangaphantsi kobunzima.
Kubaluleke kakhulu: Ukuba unengcinga zokuzilimaza okanye zokuzilimaza umntwana wakho ongekazalwa, musa ukulibazisa uye kwiSebe lezeMpilo eziNgxamisekileyo (ETU) esibhedlele ngoko nangoko okanye uxelele umntu omthembayo kwaye ufune unyango ngoko nangoko.
Ujongana njani nale meko?
Ukongeza kunyango lwezonyango, kukwakho nezinto onokuzenza ngokwakho.
- Hlala ukhuthele: Ngokuvunyelwa ngugqirha wakho, ukwenza umthambo olula njengokuhamba yonke imihla kunokukunceda uphucule indlela oziva ngayo. Kubalulekile nokuphuma uye kuthetha nabanye abantu endaweni yokuhlala ekhaya.
- Ukutya okunempilo nokulala: Yitya ukutya okunesondlo. Sela amanzi aneleyo imini yonke. Zama ukulala ngokwaneleyo.
- Fumana inkxaso:Thetha ngokukhululekileyo ngeemvakalelo zakho nomyeni wakho, usapho, kunye nabahlobo. Cela uncedo kubo. Usenokukwazi ukufumana ulwazi ngamaqela enkxaso yoomama abakhulelweyo esibhedlele sakho okanye kwindawo ohlala kuyo.
- Nciphisa uxinzelelo: Izinto ezifana nokucamngca, i-yoga, kunye nokuzilolonga ukuphefumla zinokukunceda ufumane uxolo lwengqondo.
Umyalezo Wokuya Ekhaya
- Ukudakumba kwangaphambi kokuzalwa akubangelwa bubuthathaka bakho, kodwa yimeko enokunyangeka. Kuyenzeka kubantu abaninzi.
- Ukuba uziva ulusizi okanye uxhalabile kakhulu oluhlala iiveki ezingaphezu kwezimbini, ngaphaya kokudinwa okuqhelekileyo okuzivayo ngexesha lokukhulelwa, qiniseka ukuba uthetha nogqirha wakho.
- Kukho amayeza kunye nonyango loku olukhuselekileyo kuwe nakumntwana wakho.
- Ukungayinyangi kungayibeka impilo yakho neyomntwana wakho esichengeni.
- Awuwedwa kolu hambo. Ukucela uncedo luphawu lwamandla.
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