Yadda Ake Magance Ciwon Mama - Domin Kun Cancanci Ragewa

Wadatacce

• Raba Ganin Goal
• Matsa Ayyukan Ayyukanku
• Ƙirƙiri Ƙarin Hankali
• Bita don

A cikin wannan shekarun ƙonawa, yana da aminci a faɗi yawancin mutane suna jin damuwa zuwa max 24/7 - kuma uwaye ba su da yawa. A matsakaita, iyaye mata suna daukar kashi 65 cikin 100 na kulawar yara a cikin ma'auratan maza da mata waɗanda duka biyun suke samun kuɗi, in ji masanin ilimin halayyar ɗan adam Darcy Lockman, Ph.D., marubucin littafin. Duk Haushi: Uwa, Ubanni, da Tatsuniyar Haɗin Kai Daidaitawa (Sayi Shi, $ 27, bookshop.org).

Wannan wani bangare ne mai alaƙa da tsarin da aka ɗora a tsawon rayuwa. "An yaba wa 'yan mata saboda tunanin wasu da taimakawa - ko kasancewa tare. Ana samun lada ga yara maza don yin tunani game da burinsu da abubuwan da suka fi dacewa - kasancewa 'masu wakilci,' "in ji Lockman. Saurin ci gaba da samun ƴaƴan nasu, kuma “an tuhume uwa a fakaice da ɗaukar nauyin hankali,” in ji ta.

Don haka ba abin mamaki ba ne za ku iya kasancewa cikin matsananciyar buƙatar numfashi. Idan haka ne, gwada waɗannan hanyoyi guda uku don magance duk wani zafin inna da kuke ji. (Mai dangantaka: Hanyoyi 6 da nake Koyon Sarrafa Damuwa A Matsayin Sabuwar Mahaifi)

Raba Ganin Goal

Iyaye suna da alhakin "ƙwaƙwalwar ƙwaƙwalwar ajiya" - wato, tunawa da tunawa, in ji Elizabeth Haines, Ph.D., masanin ilimin zamantakewa kuma farfesa a Jami'ar William Paterson a New Jersey. "Kuma mun san cewa lokacin da ake biyan mutane haraji tare da tuna makasudi, yana rufe aikin zartar da kwakwalwa - wannan shine tabon hankalin ku."

Idan kuna fuskantar ƙonawar mahaifiya, Haines yana ba da shawarar yin amfani da kalandar dijital ta yau da kullun da dabarun motsawa don ƙarfafa yara da abokan tarayya don cimma burinsu. Ta wannan hanyar, zaku dawo da tunanin tunani kuma "suna samun ƙwararrun ƙwarewa a cikin ingancin kai da jin iyawa-kowa ya ci nasara," in ji Haines.

Matsa Ayyukan Ayyukanku

"Kada ku bar ranar ku da jerin abubuwan da kuke yi wa dangi," in ji Siffa Memba na Brain Trust Christine Carter, Ph.D., marubucin Sabon Samari (Saya Shi, $16, bookshop.org). Madadin haka, toshe lokacin lokaci wata rana a mako don abin da Carter ya kira "mai kula da iyali." Ƙirƙiri babban fayil a cikin imel ɗinku don shigar da sanarwa mai shigowa daga makarantu da makamantansu, kuma ku sami akwati na zahiri don lissafin kuɗi don ma'amala yayin lokacin ikon ku. Yin hakan zai nuna hankalin ku ya yi sanyi a yanzu kuma zai taimaka hana ƙonawa mahaifiya. "Sau da yawa, muna fama da tunani mai rikitarwa kamar, Ina buƙatar tunawa da yin hakan da wancan da wancan," in ji ta. "Amma akwai wani ɗan tsarin kwakwalwa wanda ke fitar da mu daga waɗannan tunani masu tayar da hankali kawai ta hanyar yanke shawara lokacin za ku kammala aikin. ” (Yin amfani da waɗannan shawarwari don dakatar da jinkiri zai taimaka ma.)

Ƙirƙiri Ƙarin Hankali

Lokacin da jerin abubuwan tunani suka ji daɗi kuma suna tsananta ƙonawa mahaifiyar ku, gwada sake yi. Haines ya ce "Motsa jiki na motsa jiki yana daya daga cikin mafi kyawun hanyoyin da za a sake haifar da ƙarin sarari a kan faifan tunanin ku." "Lokacin da kuke motsa jiki ta motsa jiki, kuna rage damuwa kuma kuna isar da iskar oxygen ga dukkan ƙwayoyin da ke cikin tsarin ku. Zai iya ƙirƙirar sake saiti a cikin ilimin halittu kuma ya canza tsarin tunanin ku don mafi kyau. ”

Mujallar Shape, fitowar Oktoba 2020

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