Matipi mashanu Ekuramba Uine Hutano Hwepfungwa Panguva Yepamuviri

Zvemukati

• Pfungwa dzakakosha
• 1. Kufungisisa kunokosha.
• 2. Pane Anwendung kuti.
• 3. Isa zuva remanheru pakarenda.
• 4. Nguva yakavanzika yakakosha.
• 5. Kumbira zvaunoda.
• Pazasi mutsara

Pfungwa dzakakosha

• Kungofanana nevakadzi vanowanzoita hutano hwavo hwepamuviri panguva yekuzvitakura, kutarisa kune hutano hwepamoyo kwakakoshawo.
• Zvishandiso zvakakosha zvinosanganisira kufunga, nguva yega, uye kukumbira rutsigiro, pakati pevamwe.
• Kugadzirisa kushungurudzika panguva yekuzvitakura kunogona kubatsira vanamai mushure mekuzvarwa kwemwana zvakare.

Chii chinotora kuti ugare uri muchimiro panguva yekuzvitakura? Kune matani ezvinyorwa nezve kurovedza muviri, asi hazvina kukwana nezve maitiro ekuchengetedza mweya zvine hutano.

Kubata kunogona kunge kwakaomera pfungwa senge kune muviri; ndohumwe hwehupenyu hukuru hunoshandurwa nevakadzi vazhinji uye kazhinji pane zvakawanda zvinofambidzana nazvo - mabasa matsva, shanduko mumararamiro nehukama, uye shanduko pabasa, mari, uye marongero ehupenyu. Kushungurudzika kunogona kukura. Saka heano matipi mashoma ekukubatsira iwe kuramba uine hutano hwepamoyo.

1. Kufungisisa kunokosha.

Kuva nekurangarira kunogona kurira sechimwe chinhu chemahombekombe egungwa, asi kutsvagurudza kwekutanga kubva kuongororo diki kunoratidza kuti zvinogona kukubatsira kuti ugare uine hutano hwepamoyo panguva yekuzvitakura nekuderedza kunetseka. Kuziva shanduko yemuviri wako uye zvinhu zvaunoshushikana pamusoro pazvo uye kuona kukunda kudiki kunogona kubatsira kudzora kushushikana nekushushikana.

2. Pane Anwendung kuti.

Zvidzidzo zviri kuratidzawo kuti kufungisisa ishamwari yakanakisa yekuzvitakura, asi vanhu vazhinji havazive kwekutanga. Neraki, kune mamwe makuru maapplication kunze uko kuti utange iwe.

3. Isa zuva remanheru pakarenda.

Chimwe chezvinhu zvikuru zvekushushikana panguva yepamuviri ndiko kuchinja kwako hukama neako akakosha mamwe. Ndosaka zvichinyanya kukosha kuti utange kuronga kugara uchiita zuva revhiki husiku panguva yepamuviri uye kuomerera pairi. Haifaniri kunge ichidhura - kutora masangweji kuenda kunzvimbo inoyevedza kana kufamba kwenguva refu mupaki kwakangofanana nekudya kwemanheru nemuvhi.

4. Nguva yakavanzika yakakosha.

Munhu akakosheswa kuita zuva neako ndiwe. Ita zvaunofanira kuti ugadzire nguva yako wega wega zuva rega rega, kunyangwe iri maminetsi makumi maviri chete neti iced uye magazini. Kuva nenzvimbo yekufema izvozvi uye kana mwana asvika zvinokubatsira kubvisa kushushikana.

5. Kumbira zvaunoda.

Heano zano rakanaka rekugara uine hutano hwepamoyo - dzidza kutaura chaizvo zvazviri iwe zvaunoda. Kukumbira rubatsiro kunganzwika kuri pachena, asi kana iwe wakaneta uye wakaremerwa zvinogona kuva zvakaoma kusvika padanho. Kana iwe wakarererwa kuti usabvunze zvinhu kune vamwe, zvinogona kunge zvakapetwa zvakaoma. Apa ndipo panobatsira tsika uye hapana nguva iri nani yekudzidzira pane panguva yekuzvitakura kukugadzirira izvo zvinodiwa kuti uve amai vatsva.

Pazasi mutsara

Kunyangwe iwe uine nhoroondo yekushushikana uye kushushikana, pane zvakawanda iwe zvaungaite kuti ugare uine hutano uye udzivise zvinokonzeresa izvo zvichawedzera danho rako rekushushikana. Kutanga izvi izvozvi kunogona kubhadhara mibairo mushure mekunge mwana azvarwa.

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