Abubuwan Nishaɗi na 7 don Iyaye waɗanda ke Bukatar Mintuna

Wadatacce

• Yadda muka zaba
• Bayani akan farashin:
• Mafi kyawun aikace-aikace don kawai… buƙatar minti daya
• Mamas Mai hankali
• Tunani da karo
• Tsammani
• Headspace
• Lokacin Sauraro
• Breethe
• Kwantar da hankali
• Awauki

Ko kai sabon mahaifi ne wanda duk duniyarsa ta juye juye juye, ko kuma gogaggen gogaggen wanda ke rikitar da dangi na 4 yayin rike aiki na cikakken lokaci, iyaye na iya zama - a wata kalma - damuwa.

Lokacin da kuke da yara, kula dasu yana zama fifiko numero uno, kuma sau da yawa lokuta lafiyarku takan sami turawa zuwa mai ƙona baya. Da hanya baya kuka.

Wannan shine dalilin da ya sa, ban da lafiyar jikinku, yana da mahimmanci a sami ɗan lokaci - ko da da minti ɗaya ko biyu a kowace rana - don wasu kula da kai. Hanya guda mai fa'ida don kunna cikin jikinka da hankalinka shine cikin tunani.

Yin zuzzurfan tunani na iya taimakawa inganta yanayin motsin ku ta hanyar rage matakan danniya, damuwa, da bacin rai, in ji Emily Guarnotta, wata likitar halayyar dan adam a asibitin Merrick, New York wacce ta kware wajen aiki tare da sabbin iyaye.

"Yin zuzzurfan tunani na iya haɓaka tunanin zuciyar mutane (wanda ke nufin ikon fahimta da sarrafa motsin zuciyar ku) kuma an kuma gano shi don inganta wasu ayyukan zartarwa, gami da hanawa, wanda ke nufin sarrafa halinku," in ji Guarnotta.

Ta kara da cewa "Wannan babban layi ne na farko na kariya ga mutanen da suke son fuskantar karancin damuwa da kuma inganta rayuwarsu,"

Idan wannan yana kama da ku (:: ya ɗaga hannu: :), yana iya zama lokaci don gwada yin aikin tunani. Sa'ar al'amarin shine, wannan ya fi sauƙi fiye da koyaushe ga aikace-aikacen tunani waɗanda zaku iya saukarwa dama kan wayoyin ku.

Guarnotta ya ce: "Manhajojin tunani suna sanya damar yin tunani kusan kowane lokaci na yini, kamar lokacin hutun cin abincin rana, lokacin tafiya, ko tsakanin tarurruka." "Kowa na iya samun findan mintoci kaɗan a ranar su don yin wasa da tunani."

Ko kun fara tafiya ne a kan tafiya ta tunani ko kuma ƙwararren mai yin zuzzurfan tunani ne, a nan akwai wasu daga cikin mafi kyawun ƙa'idodin tunani a can waɗanda ke kula da saitin iyaye.

Yadda muka zaba

Wasu daga cikin waɗannan ƙa'idodin tunani na tunani suna ba da shawarar ta ƙwararru a cikin lamuran hankali da filayen lafiyar ƙwaƙwalwa. Wean da muka zaba bisa la'akari mai kyau daga masu amfani.

Ko ta yaya, an zaɓi duk waɗannan ƙa'idodin masu zuwa saboda sun cika ƙa'idodi masu zuwa:

• mai fara-abokai
• ƙima sosai a cikin shagunan app
• bayar da kewayon tunani da tsarin tunani
• ya haɗa da abubuwan da aka tsara tare da iyaye
• jituwa tare da duka biyu iOS da Android na'urorin

Bayani akan farashin:

Mun lura cewa wasu daga cikin waɗannan aikace-aikacen kyauta ne, yayin da wasu ke buƙatar biyan kuɗi. Don samun farashi mafi dacewa da tayi, ziyarci gidan kowane samfurin ta latsa hanyoyin haɗin da aka bayar.

Mafi kyawun aikace-aikace don kawai… buƙatar minti daya

Mamas Mai hankali

Farashin: Biyan wata-wata ko na shekara-shekara

Childirƙiri mai lasisi, dangi, da masaniyar halayyar ɗaliban makaranta bayan kirkirarta tare da baƙin ciki bayan haihuwa, wannan ƙirar da aka ƙaddamar da ita tana kan aiki ne don samarwa da uwa mata wata hanyar shiga don kwancewa da haɗawa da tunanin kansu.

Mamas masu hankali suna ba da zuzzurfan tunani, dabarun numfashi, mantras (watau "I Am Wor Wor"), ƙaramin hutu, dubawa, da ƙari ga kowane matakin mahaifiya, daga TTC har zuwa ƙuruciya da ƙari.

Shafi: Ba na son yin zuzzurfan tunani. Ga dalilin da yasa nake yin hakan.

Tunani da karo

Farashin: Kyauta

Idan kuna fata, an yi muku wannan aikin ne.

Burin Bump shine burin taimaka wa iyaye-su zama masu koyon mahimman fasahohin hankali don taimaka musu gudanar da tarin rashin tabbas da motsin zuciyar da suka zo tare da daukar ciki da sabon kunshin iyayen. Musamman ma muna son Mind the Bump na mai da hankali kan haɗa kai ga iyayen da ba su da gwauraye da kuma jinsi ɗaya.

Appungiyoyin biyu na Ostiraliya da ƙungiyoyin kiwon lafiyar hankali ne suka ƙirƙiri wannan ƙa'idar kuma yana ba da haɗin fasaha. Nuna tunani a takaice ne, ba zai wuce minti 13 ba, kuma zai dace da watanni uku da kake ciki yanzu.

Kayan aikin da za ku koya a lokacin daukar ciki suma an yi niyyar su shigo cikin watanni masu sauki a lokacin da kuke rike da karamin ku a hannu.

Tsammani

Farashin: Gwajin mako biyu na kyauta kyauta tare da biyan kuɗi na wata

Kodayake sunansa ɗan yaudara ne, wannan ƙa'idar ba kawai ga masu juna biyu ba - Masu tsammanin ma suna ɗaukar ciki da lokacin haihuwa.

"Mai gabatarwa yana ba da ɗaruruwan nazarin tunani waɗanda aka tsara don ƙarfafa sauƙi a cikin waɗannan TTC da kuma samun natsuwa a cikin ciki," in ji ƙwararren mai horar da ƙwararrun likitocin, Alessandra Kessler, wanda yake masoyin kansa ne. "Hakanan yana ba da kayan aiki don jimre wa matsalolin yau da kullun waɗanda ke tare da iyaye."

Kuma yayin da yawancin aikace-aikacen tunani na musamman na iyaye suke mai da hankali ne kawai akan tafiya ta hanyar ciki da mahaifiya, shiryayyun zuzzurfan tunani da taimakon bacci akan wannan ka'idar don abokan aiki ne, suma.

Headspace

Farashin: Gwajin kyauta na wata daya, biyan kuɗi na wata ko na shekara

Headspace yana yin bimbini sosai da mai amfani, har ma (kuma musamman) don rookies. Wannan na iya zama dalilin da ya sa ya zama ɗayan shahararrun ayyukan tunani a kusa, tare da masu amfani da sama da miliyan 62 a cikin ƙasashe 190.

Ko wataƙila saboda mai kafa, Andy Puddicombe, yana da ɗayan sautunan da suka fi kwantar da hankali da za ku taɓa ji - kai ne mai hukunci.

"Headspace yana ba da mai farawa da tunani wanda aka tsara don yawancin rundunar gwagwarmayar da suka shafi iyaye kamar bacci, farin ciki, damuwa, shakatawa," kamar yadda Dixie Thankey, wanda ya kafa keyungiyar Koyakin Thankey. "Sun kuma samar da zane mai ban dariya wanda ya dauki hankalin yara, don haka yana da kyau ga kowane mahaifi da yake son kawo ayyukan tunani a rayuwar 'ya'yansu ma."

Lokacin Sauraro

Farashin: Siffar asali kyauta ce, kwasa-kwasan da sauraron layi ba layi suna buƙatar membobin kowane wata ko kowace shekara

Insight Timer yana ba da babban zaɓi na tunani na shiryayye na kyauta guda 40,000, tare da ɗayan ɓangaren da aka keɓe don iyaye (gami da lakabi kamar “Mama Me-Time” da “Relax and Recharge for Busy Mums”) da kuma yin tunani ga yara.

Hakanan ana samunsa tare da fifikon memba na jerin tattaunawa ne irin ta kwasfan fayiloli tare da masanan masu sharhi game da batutuwa masu wuya kamar ƙonewa da ma'amala da hukunci.

Abun da aka fi so shine Emma Sothern, ƙwararren malamin yoga kuma jagorar zuzzurfan tunani. "Ina son shi saboda yawan tunani, shiryayyun rikodin kwano, da kuma karatuttukan ilimi," in ji ta. "Ya haɗa da tunani daga ɗimbin malamai da salo daban-daban kuma yana da zaɓi mai sauƙi don taƙaita bincikenku."

Breethe

Farashin: Kyauta tare da sayayya a cikin aikace-aikacen zaɓi

Komai matsayin ka na kwarewar tunani, akwai kyakkyawan wuri a gare ka don farawa a cikin aikace-aikacen Breethe. An tsara wannan dandamali mai sauƙi, mai amfani da mai amfani don taimakawa danniya da gajiyar hankali da rayuwar yau da kullun ta kawo.

Breethe tana ba da zuzzurfan tunani wanda ya dauki tsawon mintuna 5 na lokacinku (wanda wani lokaci duk abin da za ku iya kwashewa tare a wadancan 'yan watannin farko na iyayen), da kuma jawabai masu karfafa gwiwa da kuma manyan azuzuwan da ke bayar da kulawa musamman ga tarbiya. Misalan batutuwa sun haɗa da yadda za'a magance rashin haƙuri da haɓaka ingantaccen rikici.

Kwantar da hankali

Farashin: Iyakantaccen sigar kyauta ce, kyauta mai mahimmanci tana buƙatar biyan kowane wata ko na shekara bayan gwajin sati biyu na kyauta

Wannan ƙa'idar aikace-aikacen tunani ne na asali wanda ke tallafawa masu farawa, musamman waɗanda ke fama da rashin bacci (sannu, sababbin iyaye!). Bayan ƙirƙirar bayanin martaba da zaɓin kyakkyawar manufa a bayan aikinka, zaka iya shiga cikin sanarwar tunatarwa don ranar da ka fi son yin zuzzurfan tunani.

"Don kowane sabon iyaye, wannan ƙaramin tunatarwar na iya zama bambanci tsakanin ƙirƙirar ayyukan yau da kullun da mafi ƙarancin haɗari," in ji Thankey. "Baya ga tunanin da suka jagoranta, akwai bangaren kide-kide da labarai, duka an kirkiresu ne musamman don taimakawa kwantar da jiki, bacci, da shakatawa."

Har ila yau, akwai dukkanin sashin da aka keɓe don renon yara tare da taƙaitaccen kwasa-kwasan da suka haɗa da "Kula da Kulawa," daga Dr. Shefali Tsabary.

Awauki

Samun lokaci don mai da hankali kan kulawar kanku yana da mahimmanci ga iyaye a kowane mataki.

Haka ne, neman lokaci da kuzari don saka hannun jari cikin kanku na iya jin ba zai yuwu ba lokacin da kuka ɓatar da lokaci mai yawa don kula da kowa. Amma sa'a, akwai ƙananan aikace-aikacen yin zuzzurfan tunani a can waɗanda suke ɗaukar ɗaukar ɗan lokaci na hankali ga kanku ɗan sauƙi kaɗan.

Babu damuwa tsawon lokacin da kake yin zuzzurfan tunani, ko kuma idan kuna tunanin kun kasance "marasa kyau" a ciki. Kawai gwada shi. Mintuna biyu, mintuna biyar - duk adadin lokacin da aka keɓe don lafiyarku yana ɓatar da lokaci sosai.