Ingabe uzizwa ucindezelekile futhi ukhungathekile yizinto ngesikhathi sokukhulelwa kwakho ? Ingabe ngezinye izikhathi ukhathazeka ngezinto ezincane? Lokhu kuvamile omama abaningi. Ukukhulelwa kuyisikhathi senjabulo nenjabulo, kodwa futhi kuyisikhathi semizwa eminingi. Ngakho-ke, asikho isidingo sokukhathazeka kakhulu ngezingcindezi ozizwayo empilweni yakho yansuku zonke.
Ngokusho kuka-Elizabeth Werner, umcwaningi eColumbia University Medical Center, kuyinto evamile futhi enempilo ukuzwa yonke imizwa umuntu ayizwayo ngesikhathi sokukhulelwa. "Akekho ongalindelwa ukuba aphile impilo engenakucindezeleka. Lokho akunakwenzeka. Sonke sinokucindezeleka okuthile ekuphileni kwethu, futhi kulindeleke ngokuphelele. Asicabangi ukuthi kuzobangela umonakalo omkhulu embungwini." Ngakho-ke, ungakhathazeki ngokucindezeleka kwansuku zonke komsebenzi wakho, imisebenzi yasekhaya, nokunakekela abanye abantwana, ucabange ngabo njengendlela yokulimaza ingane yakho.
Kodwa-ke, igama elithi 'ukucindezeleka' lingachaza izinto eziningi ezahlukene. Lisukela ezintweni ezincane zansuku zonke, kuya ezenzakalweni ezinzima njengezikhukhula nokuzamazama komhlaba, noma imiphumela eyinkimbinkimbi njengobumpofu besikhathi eside. Imiphumela yalezi zinhlobo ezahlukene zokucindezeleka nayo iyahlukahluka.
Kalula nje, akuzona zonke izingcindezi ezifanayo. Kunobufakazi bokuthi ezinye izinhlobo zokucindezeleka zingaba yingozi kumama, enganeni, kanye nokuzalwa uqobo.
Ucwaningo luthini ngalokhu?
Izifundo zikhombisile ukuthi ukukhathazeka ngesikhathi sokukhulelwa kuyisici esiyingozi sokuzalwa ngaphambi kwesikhathi . Ucwaningo lwango-2022 luthole ukuthi omama ababehlala bekhathazekile ngokukhulelwa kwabo, izingane zabo, kanye nokubeletha banamathuba amaningi okubeletha ngaphambi kwesikhathi. Lokhu kusikisela ukuthi ukukhathazeka kungathinta umzimba futhi kunqume ukuthi umntwana uzalwa nini.
Ngaphezu kwalokho, ezinye izifundo zithole ukuthi uma umama ekhathazekile kakhulu ngesikhathi sokukhulelwa, kwandisa ingozi yezinkinga kamuva empilweni yengane yakhe. Isibonelo, ingane ingaba nokubambezeleka kokukhula, izinkinga zomzwelo, noma izinkinga zokuziphatha .
Ngaphezu kwalokho, ukucwaswa kanye nobandlululo emphakathini kungabangela ukucindezeleka okukhulu kwabanye abantu. Lokhu kucindezeleka kungathinta nokukhulelwa. Ucwaningo lwango-2008 luthole ukuthi omama abakhulelwe baseMelika abansundu ababhekane nobandlululo olukhulu ezimpilweni zabo kanye nasezimpilweni zemindeni yabo babenamathuba amaningi okuzala izingane ezinesisindo esiphansi.
Manje ungase uzibuze ukuthi lokhu kungenzeka kanjani. Uma ubhekene nokucindezeleka okukhulu ngokomzwelo, kungathinta indlela yakho yokuphila, okuhlanganisa ukudla okunempilo kanye nokulala kwakho.Lezi zinguquko zingashintsha indawo engaphakathi kwesibeletho. Lezi zinguquko ziyinkimbinkimbi kakhulu futhi zisesesigabeni socwaningo. Kodwa-ke, ukucindezeleka okuphezulu kungashintsha indlela i-placenta esebenza ngayo futhi kuthinte ama-hormone okucindezeleka.
Kodwa into ebalulekile lapha ukuthi noma ngabe kukhona ukucindezeleka okukhulu ngesikhathi sokukhulelwa, akuqiniseki ukuthi umntwana uzoba nezinkinga kamuva. Indawo enempilo, enothando nenakekelayo ngemva kokuzalwa komntwana ingashintsha ngokuphelele leyo ngozi.
Kufanele ulufune nini usizo ngalokhu?
Ukunakekela impilo yakho yengqondo ngesikhathi sokukhulelwa kuyinto engcono kakhulu ongayenza wena kanye nomntwana wakho ongakazalwa. Kungenzeka ukuthi ubulokhu ulwa nesifo sengqondo njengokukhathazeka noma ukucindezeleka isikhathi eside. Lesi kungaba isikhathi esihle sokufuna ukwelashwa kwaso.
Nakuba kujwayelekile ukuba nokukhathazeka kwansuku zonke, uma uzizwa sengathi kuphazamisa impilo yakho yansuku zonke kuze kube yilapho ungakwazi ukuphila impilo evamile , sekuyisikhathi sokucabangela ukwelashwa .
Hlola ukuthi unanoma yiziphi izimpawu ezilandelayo. Uma unazo, kubaluleke kakhulu ukufuna iseluleko sezokwelapha.
| Isici / Isimo | Incazelo |
|---|---|
| Ukukhathazeka njalo | Uma uhlala ukhathazekile futhi ungakwazi ukwenza noma yini enye. |
| Ukuphazamiseka empilweni yansuku zonke | Uma wesaba ukuphuma endlini ngenxa yokukhathazeka, noma uma uzizwa ungakhululekile kangangokuthi awukwazi ngisho nokuvuka embhedeni. |
| Izinguquko ekudleni nasekulaleleni | Ukwanda noma ukwehla kwesifiso sokudla ngokuzumayo, ukungakwazi ukulala noma ukulala kakhulu. |
| Izinguquko ezingokomzwelo | Izinto ezifana nokuzizwa ungajabule, ukuzizwa udangele ngaso sonke isikhathi, nokuthukuthela kalula. Abangani bakho, umndeni, noma umlingani wakho angase aqaphele lezi zinguquko. |
Ngezinye izikhathi sicabanga ukuthi lokhu kuhlupheka kuyingxenye nje yokuphila. Kodwa ochwepheshe bezempilo yengqondo bangakusiza ukunciphisa lobo buhlungu futhi uphile impilo engcono.
Ngingaluthola kanjani usizo?
Ukwelashwa ngengxoxo kungaba usizo kakhulu ekulawuleni ukucindezeleka nokukhathazeka ngesikhathi sokukhulelwa. Ungabuza udokotela wakho wezifo zabesifazane (OB/GYN) noma udokotela womndeni mayelana nomeluleki wezempilo yengqondo ongakusiza.
Ngezinye izikhathi kungaba nzima ukuthola umelaphi omuhle, kodwa ungayeki.
Ikakhulukazi, indlela ebizwa ngokuthi i-Cognitive Behavioral Therapy (CBT) ingaba wusizo kakhulu ekubhekaneni nokukhathazeka ngesikhathi sokukhulelwa ngokukufundisa izindlela zokuphatha ukukhathazeka. Kalula nje, ikufundisa ukubona izindlela zakho zokucabanga futhi ufunde ukuzilawula kangcono.
Ngaphezu kwalokho, ukuzindla ngokuzindla kukusiza ukuthi uphile esikhathini samanje futhi ulahle imizwa ecindezelayo.
Futhi, izinto ezincane ozenzayo ukuze uzinakekele empilweni yakho yansuku zonke nazo zinganciphisa ukucindezeleka.
- Funa ukwesekwa komphakathi kubangani nomndeni. Ukuxoxa ngezinto nomuntu omethembayo kungaba impumuzo enkulu.
- Ukuzivocavoca. Zivocavoce ngokulinganisela njengoba kunconywe udokotela wakho. Ngisho nento elula njengokuhambahamba ilungile.
- Yidla ukudla okunomsoco. Konke lokhu kubalulekile ekukhulelweni okunempilo futhi kungasiza nasekulawuleni ukucindezeleka.
Umlayezo Wokuya Nawe Ekhaya
- Asikho isidingo sokwesaba ukucindezeleka okuvamile kokuphila kwansuku zonke ngesikhathi sokukhulelwa. Ngeke kulimaze ingane.
- Uma unokukhathazeka okuqhubekayo, ukucindezeleka, noma ukucindezeleka okukhulu okuphazamisa imisebenzi yakho yansuku zonke, kungaba yingozi.
- Uma ubona ushintsho empilweni yakho yengqondo (izinguquko ekudleni, ekulaleni, emizweni), khuluma nodokotela wakho ngokushesha.
- Ukwelashwa ngengxoxo, ukuvivinya umzimba, ukudla okunempilo, kanye nokusekelwa ngabathandekayo kuyisiza esikhulu ekulawuleni ukucindezeleka.
- Ukunakekela impilo yakho yengqondo ngesikhathi sokukhulelwa kuyisinyathelo esibaluleke kakhulu kuwe nakumntwana wakho.
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