Kushungurudzika ichokwadi chehupenyu. Kuberekwa pachako kunokwanisa kukonzera kuwandisa kwakakwana kwekushungurudzika, kunyange kana zvinhu zvose zvakanaka. Kunyange zvazvo kushungurudzika kwakanyanya hakusi nyaya, kukosha kwenguva refu kunetseka kungakonzera zvinetso panguva yekuzvitakura.
Kukanganisa Kunokonzera Kushungurudzika
Kushungurudzika kunogona kuita zvakawanda kupfuura kungoita kuti uzvidye mwoyo. Nokufamba kwenguva, kusazvidzora kusina kuchengetwa kunogona:
- Deredza kukwanisa kwako kurara zvinyararire;
- Deredza kuderedza kwako kukwanisa kudya zvakakwana zvokudya zvinovaka muviri munguva yako yekuzvitakura;
- Tungamira kuhovha yepamusoro yeropa, iyo inonyanya kuipa munguva yekuzvitakura;
- Tungamira kumusoro uye dzimwe nyaya dzepanyama dzinogona kuita kuti mimba ive yakaoma;
- Tungamira kuberekwa kusati kwasvika, iyo inobatanidza nehuwandu hwehutano nehukukura
Izvo zviri nani iwe unokwanisa kudzivisa kushungurudzika, uye kurigadzirisa zvinobudirira apo inomuka, zviri nani iwe uchakwanisa kudzivisa zvinetso zvepanyama zvinogona kukuvadza mwana wako.
Iko Kunokanganisa Maitiro eCortisol
Vatsvakurudzi vachangobva kuongorora kuti hormone inoshungurudzika cortisol inowanikwa mumari inoyera sekutanga kwevhiki yegumi nemanomwe yekuita gestation. Vakayerawo zviyero zve cortisol muropa raamai. Apo mazinga e cortisol akanga akakwirira mumamai, aivewo akakwirira mumamniotic fluid levels .
Kunyange zvazvo iripo, cortisol inobatsira muviri kugadzirisa mamiriro ezvinhu anokonzera zvakakodzera, kuratidzwa kwenguva refu kwechecheche hazvizivikanwi.
Tinoziva kuti kuratidzwa kwenguva refu kwevanhu vakuru kunotungamirira mukurwara, kuora mwoyo, uye kupera, kutumidza zvishomanana. Nekudaro, izvi zvinotungamirira kuhutano husina hutano kusanganisira kukwirira kweropa, chirwere chemwoyo, uye ulcers.
Ongororo dzakapfuura dzakaratidza kuti kusangana kwemagariro ekubata kwecheche kwakagadziriswa, kunyange munguva inotevera muupenyu. Yakaratidza kuti vacheche vane mazinga akakura ekushandiswa kwecortisol muUtero vaiva neIQs shoma pamwedzi 18.
Vamwe vakaratidza kuti kushungurudzika uku kunogona kutungamirirawo mukana wekuwedzera kukura kwekutadza kwehuwandu hwehutano (ADHD) .
Kushungurudzika Kwakanyanya Kuwanda Zvakadini?
Isu tose tinotambudzwa mazuva ose. Ko bhazi ichanyarara here? Ko mukuru wangu achafanana nemashoko andakanyora here? Amai vangu vari mumutemo vanozonzwa sei nezvezita randakasarudza kumwana? Asi kuderera-pasi, kushungurudzika kwenguva pfupi sezvizvi hazvigoneki kuumba zvinetso kumwana wako. Ndezvipi zvinokonzera kushungurudzika zvingaita kuti pave nekusiyana kwakasiyana?
- Zviitiko zvinotyisa zvakadai sehosha huru kana rufu mumhuri
- Dambudziko guru, rinoramba riripo muhukama hwako nemhuri kana shamwari dzepedyo
- Zvinhu zvakakomba, zvinoramba zvichiri kushanda
- Chirwere chepfungwa chakadai sokuora mwoyo kana bipolar disorder
Nzira Yokuderedza Kushungurudzika Kwepfungwa Pakuberekwa
Nemhaka yokuti pamuviri inopedza mwedzi mipfumbamwe chete, zvinonzwisisika kukumbira nekuwana rubatsiro rwekuwedzera - kuziva kuti haungatombodi kubatsirwa zvakanyanya mumakore anotevera. Kana uri kunzwa uchinetseka kana ukamanikidzwa, chimbofunga:
- Kukumbira uye kuudza hongu kupa rubatsiro rwepamusoro peimba;
- Kutora chikamu mumakirasi anotaridzika pamuviri uye mapurogiramu ehutano, kusununguka, nekubatana.
- Kudzvora pamabasa emaawa uye / kana mitoro, kunyanya kana vari kutora mutero
- Kutarisa pamabasa ekuzorodza akadai sokurapa kwepabonde, mabhati ekugeza, kana chimwe chinhu chaunofunga kuti chichaderedza kushushikana.
Zvinonyanya kukosha kutarisira chero chinenge chichienderera mberi mumuviri kana mupfungwa panguva yekuzvitakura. Kushungurudzika kana zvimwe zvinetso zvepfungwa zvinogona kunge zvisina kukanganisa mwana wako kana asingatungamiri. Mukuwedzera, rangarira kuita zvinhu zvinoderedza kushungurudzika kwako mafungiro sekugara uchirovedza muviri nekuzorora. Relaxation yakadzidziswa kwenguva refu mumakirasi ekuberekwa uye iwe unogonawo kutora zvidzidzo zvakasununguka mukuzorora kuti zvikubatsire kudzidza ruzivo runokosha.
Davis EP, Glynn LM, Schetter CD, Hobel C, Chicz-Demet A, Sandman CA. Kuberekwa kwepabonde kunotarisana nekudengenyeka kwaamai nekudzivirira kweCortisol Infant Temperament. J Am Academy Child Adolesc Psychiatry. 2007 Jun; 46 (6): 737-746.
Rodriguez A, Bohlin G. Ko kuberekwa kwaamai navanaamai panguva yekuzvitakura kunobatanidza neAIDS zviratidzo zvevana here? J Child Psychol Psychiatry. 2005 Mar; 46 (3): 246-54.
Sarkar p, Bergman K, Fisk NM, O'Connor TG, Glover V. Ontogeny ekuberekwa kwechi fetal kune cortisol yemukadzi anoshandisa pakati pemamiriyoni matatu amniotic fluid sechimarker 2007 Clinical Endocrinology 66 (5), 636-640.