Mafi kyawun Dabaru ga Iyaye don Inganta Lafiyayyen Lafiyar su

Wadatacce

• Kula da bukatunku na yau da kullun
• Fifita lokacin bacci
• Sanya iyakoki a kusa da zappers makamashi
• Yi hutun lafiyar hankali
• Tsaya kan maganinku
• Yi aiki da ɗimbin ɗabi'u
• Mai da hankali kan ayyukan da zasu cika ku
• Nemi hanyoyin kirkira don haɗi
• Ka zama mai taushin kai

Jin daga irin? Fa'idodin kiwon lafiyar hankali suna ba da shawarwarinsu don sauye-sauye masu sauƙi tare da manyan fa'idodi.

Ka sani cewa kula da lafiyar kwakwalwarka na da mahimmanci. Amma, a matsayin ku na mahaifa, kuna iyakance akan lokaci da kuzari - albarkatun da suka ragu kawai tun lokacin da annobar ta fara.

Duk da haka, tare da ɗan niyya, zaku iya karkatar da hankalinku gaba ɗaya - koda tare da aiki mai wahala, ƙarancin kulawa da yara, da sauran ayyukan 1000 da kuke buƙatar kammalawa.

Anan ne mafi kyawun (kuma mai yuwuwa) dabarun haɓaka lafiyar hankali, a cewar masu ilimin psychotherapists.

Kula da bukatunku na yau da kullun

Waɗannan abubuwan yau da kullun sun haɗa da cin abinci a kai a kai, cin abinci mai wadataccen abinci mai gina jiki, da motsa jikinka, in ji Laura Torres, LPC, masaniyar ƙwaƙwalwa a Asheville, North Carolina.

Don zahiri hakan ya faru, ta ba da shawarar ɗauke da abun ciye-ciye da kwalban ruwa tare da ku duk inda za ku tafi da cin abinci lokacin da kuke ciyar da yaranku. Hakanan zaku iya shiga cikin ayyukan motsa jiki tare da dangin ku, kamar yin yawon buɗe ido, wasa wasa, da yin bidiyon yoga, in ji ta.

Fifita lokacin bacci

"Iyaye galibi suna bi da yaransu na lokacin kwanciya da girmamawa sosai amma sai su yi watsi da nasu," in ji Carlene MacMillan, MD, masaniyar ilimin hauka ta Harvard kuma ta kafa Brooklyn Minds. Rashin bacci yana nutsar da hankalinmu kuma "abin girke-girke ne don ƙara damuwa ga kowa a cikin gidan," in ji ta.

Kirkirar lokacin kwanciya na iya zama mai sauki:

1. Daidaita shudi mai haske wanda aka fitar daga dukkan fuska, saboda “shudi mai haske yana fadawa kwakwalwarka lokaci yayi da za a farka,” in ji MacMillan. Kuna iya yin wannan a cikin saitunan kowace na'urar ko zazzage aikin matatun mai-shuɗi-shuɗi. “Hakanan zaku iya samun kwararan fitila masu kyau don ɗakin kwananku waɗanda ke kawar da shuɗi mai haske a dare kuma ku ba da ƙarin safiya da safe,” ko sa tabarau masu hana shuɗi mai haske a maraice.
2. Dakatar da amfani da na'urori kimanin mintuna 30 kafin bacci.
3. Shiga cikin aikin shakatawa ko biyu, kamar shan shayi na chamomile da sauraren zuzzurfan tunani na mintina 10.

Sanya iyakoki a kusa da zappers makamashi

Menene ke zubar da kuzarin motsin rai, na zahiri, da na hankali a kowace rana? Misali, kana iya takaita binciken labarai zuwa mintuna 15 a kowace rana sannan ka iya kwana da karfe 10 na dare.

Kuna iya sanya wayarku a aljihun tebur lokacin da kuke tare da yaranku. Kuna iya musanya kofi na yamma da babban gilashin ruwa. Waɗannan ƙananan canje-canje na iya yin babban tasiri.

Yi hutun lafiyar hankali

"Iyaye dole ne su nemi hanyoyin hutu," in ji Rheeda Walker, PhD, masaniyar halayyar dan adam a Houston, Texas, kuma marubuciyar "The Unapologetic Guide to Black Mental Health." Ofayan waɗannan hanyoyi shine amfani da lokacin allo dabarun.

"Morearin minti talatin na lokacin allo don kiddos na iya zama 'mara kyau' amma idan minti 30 za su hana mahaifa daga rasa iko da ihu ga wanda suke so game da ƙaramin abu, wannan ƙarin lokacin allon ya fi darajarta 100," .

Ka yi tunanin waɗancan mintuna azaman ƙarfafa lafiyar hankali: Kamu tare da aboki, rubuta abubuwan da kake ji, sauraren faifai mai ban dariya, ci gaba a kan aikin kirkira, ko yin motsa jiki mai ƙarfi.

Tsaya kan maganinku

MacMillan ya jaddada mahimmancin shan duk wani magani na tabin hankali. Idan kun rasa inshorar ku saboda annobar cutar, ta ba da shawarar duba yanar gizo kamar HoneybeeHealth.com don magani mai arha. Pharmarin kantin magani da yawa suna ba da magunguna kuma likitoci suna ba da umarnin kwanaki 90 don rage tafiya, in ji ta.

Tabbas, idan kun ji kamar maganin ku ba ya aiki ko kuna fuskantar matsaloli masu illa, kuyi magana da likitan ku. Koyaushe bayyana tambayoyinka da damuwa.

Yi aiki da ɗimbin ɗabi'u

Masanin ilimin halayyar dan adam a Austin Kirsten Brunner, LPC, ya raba waɗannan shawarwarin don ƙananan ayyuka masu fa'ida:

• fita waje dan jin iska mai dadi
• zauna a cikin motar don ɗaukar numfashi
• yi wanka mai zafi
• aiwatar da yadda kake ji tare da abokin ka
• kalli nishadi ko tsokana

Kowace safiya, Brunner tana son yin kiɗa mai taushi a girkinta: “Hakan yana da nutsuwa ga ɗaukacin iyalin.”

Mai da hankali kan ayyukan da zasu cika ku

Yi wannan lokacin da kake kadai kuma tare da yaranku.

Wannan na iya nufin aiki a kan littafinku da karanta littattafan da kuka fi so ga yaranku. Hakan na iya nufin koya musu yadda za su toya launin ruwan kasa yayin rera waƙoƙin Disney - kamar yadda kuka yi da mamarku. Yana iya nufin zane ko koyon sabon yare tare, saboda wannan shine abin da kuke sha'awar, ma.

Nemi hanyoyin kirkira don haɗi

Torres ya ce "Yana da matukar wahala iyaye su tsara jadawalinsu tare da tsarin jadawalin wasu iyayen don hadawa," in ji Torres. Amma wannan ba yana nufin haɗi ba zai yiwu ba. Misali, Torres yana son masarrafan Marco Polo, wanda zai baka damar aika saƙonnin bidiyo ga abokanka wanda zasu iya saurara a kowane lokaci.

Hakanan zaku iya fara ƙungiyar kula da littafi ta mutum biyu ko tsara jadawalin kwanakin motsa jiki: yi yoga a kan Zuƙowa, haduwa don hawa keke, ko kiran juna yayin tafiya a kewayen wurin.

Ka zama mai taushin kai

Jin kai kai na iya zama fa’ida ga lafiyar hankali, musamman lokacin da kake wahala da damuwa. A ranaku masu wahala, ku yarda cewa kuna cikin wahala kuma ku rage abubuwan da kuke tsammani, in ji Torres - kuna ba wa kanku izinin mara kunya don tsallake ayyukan gida, ku ci wani abinci mai sanyi, da kuma ƙara lokacin allo don yaranku.

Tunatar da kanku cewa kuna yin iyakar iyawarku, in ji MacMillan. Bari kanka ji yadda kake ji - kuma yi kuka lokacin da kake buƙatar.

Idan kun ji son kai na kula da lafiyar kwakwalwar ku, ku tuna cewa kai ɗan adam ne wanda ya cancanci ya ji kuma ya kasance cikin koshin lafiya - kamar kowa.

Kuma idan har yanzu kuna jin rikice-rikice, kuyi la'akari da wannan kwatancen daga Brunner: Iyaye "shine hanya mafi tsayi da wahala a wajen."

Don haka, kamar dai yadda ka cika tankin gas dinka, ka duba man ka, sannan ka sanya iska a tayoyin ka na wata tafiya mai nisa, "kana so ka tabbatar ka wartsake cikin tunani da jiki" don daya daga cikin mafi kyawun kasada da ka ' ll zai taba kwarewa.

Margarita Tartakovsky, MS, marubuciya ce mai zaman kanta kuma abokiyar edita a PsychCentral.com. Ta kasance tana rubutu game da lafiyar kwakwalwa, ilimin halayyar mutum, yanayin jikin, da kuma kulawa da kai tsawon shekaru goma. Tana zaune ne a Florida tare da mijinta da ‘yar su. Kuna iya koyo a www.margaritatartakovsky.com.