Ngelixa uSuku lukaMama luholide losapho olonwabisayo kubantu abaninzi, kwabanye - ngakumbi abo balahlekelwe ngumama okanye umntwana - kunokuba sisikhumbuzo esibuhlungu sentlungu kunye nelahleko. Iholide inokubangela iinkumbulo ezivela kwiziganeko zobomi ezingathandekiyo ezinje ngokwahlukana, ukungachumi, kunye neengxaki zokukhulelwa, zisenza ukuba kube nzima ukugqitha emini ngaphandle kokuziva yonke i-cocktail yeemvakalelo ezingathandekiyo.
Ukunceda ukwenza uSuku looMama lube lula kancinane kwabo bathe bafumana ubunzima ebomini babo, sabiza uDiane Brennan, uMcebisi ngezeMpilo yeNgqondo oLayisenisiweyo Ubomi kunye nokulahleka kweNgcebiso ngezeMpilo yeNgqondo , kunye noNatalia Skritskaya, PhD, kunye noM. Katherine Shear, MD, ukusuka Iziko leNkxwaleko eNzima kwiYunivesithi yaseColumbia eNew York ngoncedo lokufumana ixesha leholide edla ngokuba neemvakalelo. Funda ngaphambili malunga neengcebiso kunye neengcebiso malunga nokuhamba ngeempelaveki zoMama zoSuku olunzima.
Iingcebiso ezi-5 zokujongana nentlungu ngoMhla woMama
UNatalia Skritskaya, PhD kunye noM. Katherine Shear, MD babelana ngeziphakamiso zabo zokulawula usizi lwakho kule mpelaveki yeholide.
1. Khumbula ukuba usizi luhlobo lothando
Asifuni kuva iintlungu kunye nokubandezeleka, kodwa ziyinxalenye yendalo yobomi, ayisiyiyo into esikwaziyo ukuyiphelisa, utshilo uSkritskaya. Ukuba wena okanye umntu osapho lwakho ufumene ilahleko, unokuyamkela intlungu njengenxalenye yoSuku loMama. Zinike wena okanye omnye umntu onesikhalazo imvume yokuziva iimvakalelo. Yamkela intlungu njengoko uhlobo luthando luthatha emva kokuba umntu eswelekile kwaye malube yinxalenye yosuku.
2. Zivumele uzive ukuba uziva njani
Vumela wena okanye omnye umntu osentlungwini ukuba azive elusizi ngaloo mini, utsho uShear. Zama ukucwangcisa izinto ezingenasistresi. Vumela indawo kunye nexesha lokwenza izinto ezinokuthuthuzela. Ngamanye amaxesha abantu abasentlungwini bafuna ixesha lokuba bodwa. Ngamanye amaxesha bafuna ukwenza into ephazamisayo. Zama ukucwangcisa izinto ezihlangabezana neemfuno zabantu abalilayo.
3. Yazi ukuba zonke iimvakalelo zilungile xa usentlungwini
Kungokwemvelo ukuba neemvakalelo ezimnandi kunye nezo zibuhlungu xa usentlungwini, uyachaza uSkritskaya. Abanye abantu baziva bengonwabanga ngokuziva bonwabile emva kokuba umntu eswelekile, kodwa akukubi okanye akulunganga. Iimvakalelo ezintle zikhuthaza impilo yomzimba kunye neemvakalelo. Zama ukucinga ngento umntu wonke anokuyonwabela, ubuncinci, ngoMhla woMama.
4. Hlonipha umntu oswelekileyo
Fumana indlela yokukhumbula nokuhlonipha umntu oswelekileyo. Utsho u-Shear, Ungalayita ikhandlela okanye ulungiselele [virtual] indibano yesikhumbuzo. Unokuhambisa ukutya abakuthandayo okanye ubalise ibali loSuku loMama malunga nabo. Sebenzisa ukucinga kwakho kwaye ube nobuchule.
ndibona i11 11 ngalo lonke ixesha
5. Abanye mabancede apho banokufikelela khona
Abanye abantu banokufuna ukunceda. Zama ukubavumela ukuba benze njalo. USkritskaya uthi, Nokuba yeyiphi na indlela esebenza ngcono kwabo basentlungwini, vumela abanye bancede.
Gcina Ncamathisela Bona eminye imifanekiso (Ityala lemifanekiso: Kath Nash)
Izinto ezi-5 zokwenza ngoSuku loMama (ukuba ngaba zilungile kuwe)
UDiane Brennan, uLMHC, wabelana ngeendlela zokuphila kusuku lukaMama ukuba uziva uphantsi.
Usuku lukaMama lunokuba nzima kuba ukuthengisa kunye nemithombo yeendaba zentlalo kugxilwe kumhla kusinyanzela ukuba sibonakalise ukuba ngumama kubomi bethu. U-Brennan uyacacisa, Le inokuba yindawo yeentlungu ezinzulu kwabo bafumene ilahleko enxulumene nonina okanye bona njengomama. Asinakuwubaleka umyalezo kwaye usebenza njengesikhumbuzo sosizi esinalo malunga nelahleko.
1. Yenza iSicwangciso
Cinga ngemini kwangaphambili kwaye ufuna ukuyisebenzisa njani; qiniseka kwangaphambili ukuba unesicwangciso esivakalelwa kukuba sikulungele.
2. Tune Out
Thatha ikhefu elifutshane kwiindaba nakumajelo asekuhlaleni kwiintsuku ezimbalwa ngaphambi nasemva koSuku loMama. Iya kukugcina kwizikhumbuzi ezongeziweyo ezinokuthinteleka ngenye indlela.
3. Yila isithethe
Amasiko anceda ukwamkela intlungu oziva ngayo kwaye unokuphilisa. Banikezela ngesiphazamiso esisempilweni (esisahlonipha iimvakalelo zakho) ngemini ebuhlungu.
4. Cela inkxaso
Xelela abanye ukuba uziva njani ngale mini kwaye ubazise into enokukunceda. Nokuba kungumnxeba okanye uhlonipha ubumfihlo bakho, nika abo ubathandayo ithuba lokuba banike inkxaso yabo, nokuba yeyiphi na.
5. Fumana uMveliso
Yenza amandla aqinisekileyo ngokwenza imisebenzi oyithandayo: ukubaleka epakini, ukuhamba elunxwemeni, okanye ukufunda incwadi.
Funda ngakumbi malunga nosizi olunzima kunye nokujongana nemihla enzima yekhalenda kwi Iziko leNkxwaleko eNzima iwebhusayithi okanye ngokundwendwela Ubomi kunye nokulahleka .
Ithetha ntoni i1234 ngokwasemoyeni
