Indlela Yokulawula Ukuhlaselwa Kweengqumbo Ngethuba Ukhulelwe
Ukuphazamiseka kwintlungu yinkxalabo yokuxhalabisa ebandakanya ukuhlaselwa okuqhubekayo nokungalindelekanga. Ezi zihlaselo zivela ngokukhawuleza, zivelisa iimvakalelo, ukhathazeka, ukukhathazeka kunye nokukhathazeka. Iimpawu zengqondo zoxhatshazo zisoloko zifumana kunye nokuvalelwa kwe-somatic, njengezinga lentliziyo elikhawulezileyo, intlungu yesifuba , ukunyamezela, ukugubha , ukuthuthumela, ukukhwabanisa, nokugubha okanye ukubetha.
Izifo eziphazamisayo zentlungu ezikhulelweyo ziyakhathazeka malunga nokuba ukukhulelwa kuya kubachaphazela njani iimpawu zabo kunye nangona kunjalo. Uphando luye lwadibaniswa, abanye bafumanisa ukuba ukuphazamiseka kweentlanzi kunye nokuxhalaba kwandisa ngexesha lokukhulelwa. Nangona ezinye iingcaphephe zibonisa ukuba abafazi abakhulelweyo babonisa ukunciphisa ukutyhafa kunye neempawu zokuxhalabisa.
Akunakwenzeka ukuchonga ukuba uhlaselo lwakho lwesifo kunye nezinye iimpawu ezinxulumene nexhala liza kuhlaziywa ngexesha lokukhulelwa. Nangona kunjalo, kukho amanyathelo athile onokuthatha ukuze uncede ukujamelana neempawu zakho ngexesha lokukhulelwa nangaphezulu. Ukuba ukhathazekile ngokukhulelwa nokuphazamiseka kwengxaki , funda phambili ngezinye iingcebiso malunga nendlela yokulawula ukuhlaselwa kwe-panic ngelixa ukhulelwe.
Qhagamshelana noDokotela wakho kuqala
Xa kuziwa ekukhulelweni, kubonakala ngathi wonke umntu unemifanekiso yakhe kunye neengcamango ezizimeleyo. Ngokomzekelo, unokuba noodade obelana naye ngamava okukhulelwa kwaye akucebise ukuba kukuphi ukutya okukuphephe okanye mhlawumbi unomama othanda ukukuxelela amabali endala abafazi kunye nokukhulelwa kweengane.
Kungakhathaliseki naziphi na iingcebiso ozifumana kwabanye, soloko uqhagamshelana nodokotela wakho kuqala.
Yenza ugqirha wakho azi ukuba unenkxalabo enayo malunga nokuphazamiseka kwakho kwesifo ngexesha lokukhulelwa. Ugqirha wakho uya kukwazi ukukunceda ukuba uhlalutye inyaniso evela kwiingcamango. Uya kuba khona ukuxubusha ngokukhethekileyo unyango lwezonyango ngelixa ukhulelwe, kubandakanywa ingozi kunye neenzuzo zamachiza ngenxa yokuphazamiseka kwengxaki .
Sebenzisana noMgqirha
I-Psychotherapy inokukunceda ukuba usebenze kakuhle ekuhlaselweni kwakho xa ukhulelwe. Iseshoni yokuqala yokwelapha iya kuquka ukuthetha ngeempawu zakho, imbali yonyango, kunye neengcinezelo zobomi zangoku. Ngenkqubo yokwelapha, uya kuqonda ukuqonda kakuhle iimpawu zakho kwaye uhlakulele iindlela zokujamelana nemeko yakho. Umgqirha wakho unokusebenzisa i- psychoeducation ukukunceda ekuqondeni iimpawu zakho. Ulwazi nolunikelo olunikezwa ngonyango lunokunceda ukunciphisa ukwesaba oluhambelana neempawu zakho kwaye unikeze ulawulo lwengqondo lokuhlaselwa kwexhala ngexesha lokukhulelwa.
I-ctnitive-behavioral therapy ( CBT ) yenye yeendlela eziqhelekileyo zengqondo. I-CBT izama ukuguqula iingcamango ezingalunganga kunye nokuziphatha ngokubhekiselele kwimibono nempilo. Ngokomzekelo, unokuba neengcamango zokuxhalabisa, ezinjengokuthi "Ngaba ukuxhalabisa kwam kuya kuthintela ukukhulelwa kwam?" Okanye "Ngaba kuyamcaphukisa umntwana xa ndihlaselwa yintlanzi?" Iingcamango ezinjalo zingabangela ukwanda kwentswelo, ukhathazeka, kunye nokwesaba. Ngokusebenzisa i-CBT, ungafunda ukuchonga nokutshintsha ezi ntlobo zeendlela zokucinga kwizinto ezintle ezinokubangela ukuxhalabisa.
Iindlela zokuphucula zivame ukufundwa kwinkqubo ye-CBT.
Uxinzelelo oluvakalelwa kuwo wonke umzimba ngenxa yokuxhalabisa kunye nokwesaba kunokunciphisa ngokusebenzisa ukuzithoba umzimba. Ezi zixhobo zinceda ufunde indlela yokuziva uxolo, nangona xa ubhekene nokuxhalabisa. Ezinye iindlela ezithandwayo zokuphumula ziquka ukuboniswa okukhokelwayo, iindlela zokuphefumula , kunye nokuphumla kwemisipha ( PMR) .
Sebenzisa ixesha elongezelelweyo kwi-Self-Care
Ukukhulelwa lixesha elikhethekileyo kubomi bowesifazane apho ehlala exhalabele kakhulu ngempilo yakhe nempilo yakhe. Ukubeka ixesha elide lokuzinyamekela kunokukunceda ukukhulula uxinzelelo kunye nokuxhalabisa. Izenzo zokuzinakekela zibandakanya nayiphi na imisebenzi onokuyenza ukuphucula impilo yakho kunye nokuphila kakuhle.
Ngokomzekelo, imisebenzi yakho yokuzinakekela ingabandakanya uhlobo oluthile lokuzivocavoca, izakhono zokulawula uxinzelelo, nokufumana ukuphumla ngokwaneleyo. Buza udokotela wakho ukuba axoxe ngezinto ezikhuselekileyo zokuthatha inxaxheba ngexesha lokukhulelwa.
Gcina inkqubo yeNkxaso
Ukuba nabathandekayo ukuphendukela kunokukunceda ukujamelana noyiko kunye nokungaqiniseki malunga nokutya, ukuxhalaba nokukhulelwa. Vumela abahlobo namalungu entsapho athembekileyo malunga neengxaki zakho kwaye ubenze ukuba zifumaneke ukuba unayo nayiphi na uhlobo loxinzelelo. Akunakudingi ukubiza umntu ukuba ancede, kodwa kunokukunciphisa ukuxhalaba kwakho nje ukuba ukwazi ukuba abathandekayo bafanele ukuba ufune.
I-Plan Postpartum Plan
Kusenokwenzeka ukuba uye wakuva ngokudandatheka kwangemva kokubeleka, igama elisetyenziselwa ukuchaza xa abafazi beva iimpawu zokudandatheka, ezifana neemvakalelo zokungathembeki kunye nokungabi nantoni, emva kokuzalwa komntwana wakhe. Ngokufanayo, abafazi abanokufumana ingxaki yokuxhalaba basengozini yokuxhalabisa emva kokubeleka. Imiba yokwesaba, ukwesaba, kunye nokuzihlukanisa ziqhelekileyo kunomama abatsha.
Ngethamsanqa, ukuxhalabisa kunye neengxaki ezinxulumene neentlanzi zinganqandwa kunye nokulungiselela. Nangona i-postpartum ixakeke ixesha elixakekileyo kubafazi abaninzi, kubalulekile ukuba ulandele ugqirha wakho kunye / okanye ugqirha malunga neengxaki zakho zokuphazamiseka. Qhubeka usebenza kwiinjongo zakho zophuhliso, ezifana nokulawula uxhalaba, ukujamelana nokuhlaselwa, kunye nokujongana nesizungu . Ukuba nesicwangciso se-postpartum sinokukunceda ukuba uqhubeke nenkqubela endleleni yakho yokubuyela.
Imithombo:
Avni-Barron, O., & Wiegartz, ii-Issues ze-PS zokuPhatha iingxaki zokuxhalabisa ekukhulelweni, kwi-Psych Central, ebuyiswa ngo-Oktobha 15, 13.
Cohen, LS, Sichel, DA, Dimmock, JA, & Rosenbaum, JF (1994). Impembelelo yokukhulelwa kwintlungu yesifo: ityala leetyala. Umbhalo wezonyango zengqondo , 55 (7), 284-288.
Hertzberg, T., & Wahlbeck, K. (1999). Impembelelo yokukhulelwa kunye ne-puerperium kwi-disorder disorder: ukuhlaziywa. Umbhalo we-Psychosomatic Obstetrics & Gynecology , 20 (2), 59-64.
Rubinchik, SM, Kablinger, AS, Gardner, JS (2005). Iimpawu zokuxhatshazwa kweNkathazo kunye neNkathazo yokuxhalabisa ngokuKhuselekileyo ngexesha lokukhulelwa, Umhlobo oyintloko wokuNakekela iNkcazo ye-Clinical Psychiatry, 7 (3), 100-105.