Malebela a 5 a ho lula u phela hantle kelellong nakong ea bokhachane

Litaba

• Lintlha tsa bohlokoa
• 1. Ho ba le kelello ho bohlokoa.
• 2. Ho na le app bakeng sa seo.
• 3. Beha bosiu bosiu khalendareng.
• 4. Nako ea boinotšing e bohlokoa.
• 5. Kopa seo u se hlokang.
• Ntlha ea bohlokoa

Lintlha tsa bohlokoa

• Joalo ka ha basali ba tloaetse ho phela hantle 'meleng nakong ea bokhachane, ho ba le kamano e ntle le maikutlo ho bohlokoa.
• Lisebelisoa tsa bohlokoa li kenyelletsa ho ela hloko, ho qeta nako u le mong le ho kopa tšehetso har'a ba bang.
• Ho laola khatello ea maikutlo nakong ea bokhachane ho ka thusa bo-'mè kamora hore lesea le hlahe.

Ho nka eng ho lula o le sebopeho nakong ea bokhachane? Hona le lithane tsa lingoliloeng tse mabapi le boikoetliso ba 'mele, empa ha li lekane ka mokhoa oa ho boloka bophelo bo botle ba maikutlo.

Bokhachane e ka ba phephetso kelellong joalo ka 'mele; ke e 'ngoe ea liphetoho tse kholohali bophelong tseo basali ba bangata ba kileng ba ba le tsona mme hangata ho na le lintho tse ngata tse tsamaeang le tsona - boikarabello bo bocha, liphetoho mokhoeng oa bophelo le likamano, le liphetoho mosebetsing, lichelete le litokisetso tsa bolulo. Khatello ea maikutlo e ka ba kholo. Malebela ke ana ho u thusa hore u lule u phetse hantle maikutlong.

1. Ho ba le kelello ho bohlokoa.

Ho hopola ho ka utloahala e le ntho e 'ngoe bakeng sa mahipi a lebopong, empa lipatlisiso tsa pele tse tsoang liphuputsong tse nyane li fana ka maikutlo a hore li ka u thusa ho lula u phetse hantle maikutlong nakong ea bokhachane ka ho fokotsa khatello ea maikutlo. Ho tseba liphetoho tse etsahalang 'meleng oa hau le lintho tseo u li khathatsang haholo le ho natefeloa ke katleho e nyane ho ka thusa ho thibela khatello ea maikutlo le matšoenyeho.

2. Ho na le app bakeng sa seo.

Boithuto bo boetse bo bonts'a hore ho thuisa ke motsoalle ea khabane oa boimana, empa batho ba bangata ha ba tsebe hore na ba qalelle kae. Ka lehlohonolo, ho na le lisebelisoa tse ntle haholo moo ho u qalisa.

3. Beha bosiu bosiu khalendareng.

E 'ngoe ea mehloli ea khatello ea maikutlo nakong ea bokhachane ke kamano ea hau e fetohang le motho oa hau oa bohlokoa. Ke ka hona ho leng bohlokoa haholo ho qala ho rala bosiu ba letsatsi le beke la beke nakong ea bokhachane le ho e khomarela. Ha ho hlokahale hore e be theko e boima — ho isa lisamenche sebakeng se setle kapa ho itsamaela nako e telele serapeng sa boikhathollo ho tšoana hantle le ho ja lijo tsa mantsiboea le baesekopo.

4. Nako ea boinotšing e bohlokoa.

Motho oa bohlokoa ka ho fetisisa oa ho ratana le uena ke uena. Etsa seo u tlamehang ho se etsa ho ipehela nako ea hau ea letsatsi le letsatsi, leha e le metsotso e 20 feela ka tee ea leqhoa le makasine. Ho ba le kamore ea ho hema hona joale le hang ha ngoana a fihla ho tla u thusa ho imolla khatello ea maikutlo.

5. Kopa seo u se hlokang.

Keletso ea bohlokoa ke ena ea ho lula u phetse hantle maikutlong — ithute ho bolela hantle hore na u hloka eng. Ho kopa thuso ho ka utloahala ho hlakile, empa ha o khathetse mme o sithabetse ho ka ba thata ho fihla ntlheng. Haeba u holisitsoe u sa botse lintho tsa ba bang, ho ka ba thata ka makhetlo a mabeli. Mona ke moo boikoetliso bo thusang mme ho se na nako e ntle ea ho ikoetlisa ho feta nakong ea bokhachane ho u lokisetsa litlhoko tsa ho ba mme e mocha.

Ntlha ea bohlokoa

Le ha o na le nalane ea ho tšoenyeha le khatello ea maikutlo, ho na le lintho tse ngata tseo o ka li etsang ho lula o phetse hantle 'me o qobe lintho tse ka u bakelang khatello ea maikutlo. Ho li qala hona joale ho ka lefa melemo kamora hore ngoana a hlahe.

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