Akulula ukuba luhlaza okwesibhakabhaka âÃÂàikakhulukazi uma wonke umuntu oseduze kwakho ecabanga ukuthi uzizwa ejabule.

Iqiniso liwukuthi, ukucindezeleka kokukhulelwa kuvamile âÃÂà ngaphezu kwalokho ongase ucabange: Cishe amaphesenti angu-13 abesifazane ahlangabezana nenqubo yokuxilonga yokucindezeleka ngesikhathi sokukhulelwa, futhi kufika kumaphesenti angu-37 athi acindezelekile. izimpawu ngesikhathi esithile ngenkathi ilindele, ngokusho kokubuyekezwa kwezifundo eziningana.

Futhi akumangalisi ukuthi abantu besifazane bangenwa ngisho nangokwengeziwe ekucindezelekeni (okuchazwa njengokuphazamiseka lapho izingxenye ze-thethat zilawula khona isimo, ukulala nokucabanga zingasebenzi kahle, mhlawumbe ngenxa yekhemikhali. ukungalingani) lapho belindele, njengoba ukukhulelwa kungaba nomthelela empilweni yakho. Amahomoni akhuphukayo ahambisana nengcindezi, ukukhathazeka kanye nengcindezi yomphakathi ukuze uzizwe ngendlela ethile kungenza inombolo kunoma imuphi isimo somzwelo sowesifazane ngenkathi elindile.

Ezinye izici zingakubeka engcupheni enkulu yokudangala, kodwa yisifo esihlasela abesifazane babo bonke ubudala kuzo zonke izigaba zempilo yabo. futhi kukhona umsindo ocela usizo.

Nakuba ukucindezeleka kokukhulelwa kungaba nzima, kushiye abanye besifazane bedabukile futhi bengenathemba kangangokuthi banenkinga yokuzinakekela bona nabantwana babo, izindaba ezinhle ukuthi izimpawu zokucindezeleka zingelashwa ngokuphumelelayo.

Izindlela ezingenazo izidakamizwa njengokwelashwa kokukhuluma zingasebenza kakhulu. Kanjalo namaphilisi okucindezeleka, ucwaningo olubonise ukuthi asebenza kangcono futhi aphephile ngesikhathi sokukhulelwa kunalokho okwakucatshangwa ngaphambili.

Ukunquma ukuthi yikuphi ukwelashwa okufanele kuyisinqumo somuntu siqu kakhulu, futhi udokotela wakho angakuhambisa ngemininingwane nezinketho eziqondene nawe. Qhubeka ufunde ukuze uthole ulwazi olwengeziwe ngezimbangela nezimpawu zokucindezeleka ngesikhathi sokukhulelwa, futhi ufunde izindlela zokubhekana nalesi simo.

== Yiziphi izici eziyingozi zokucindezeleka ekukhulelweni? ==

Ukucindezeleka kokukhulelwa kungenzeka kunoma ubani. Kodwa abesifazane abathile bangase babe sengozini enkulu kunabanye. Ungase uthambekele kakhulu ekucindezelekeni ngesikhathi sokukhulelwa uma:

== Ukufunda Okunconyiwe ==
Usuvele unenkinga yokudangala noma ukukhathazeka, noma unomlando womndeni. Uma kutholakale ukuthi unokucindezeleka esikhathini esidlule noma ukucindezeleka kugijima emndenini wakho, tshela udokotela wakho, njengoba kukhona. ¢Ithuba elikhulu lokuthi uzohlangabezana nengcindezi ngesikhathi ukhulelwe. Ubhekene nengcindezi enkulu. Ukunakekela umzali osekhulile, ukudabuka ngokushonelwa othandekayo, ukulwa nomlingani wakho noma ukukhathazeka ngezezimali konke kuyizibonelo zezinkinga kungase kukuthinte kabi ngokomzwelo futhi kubangele ukucindezeleka lapho ulindele. Ubhekene nokukhulelwa okunzima.Uma ube nenkinga yokukhulelwa, waphuphunyelwa yisisu esikhathini esidlule noma ukhulelwe okuyingozi enkulu, ungase ukhathazeke ngokulahlekelwa umntwana. Uzamile kakhulu ukuthi ukhulelwe. Abesifazane abangaphansi kwalolu hlobo lokucindezeleka basengozini enkulu yokucindezeleka kokukhulelwa. Ukukhulelwa kwakho bekungahleliwe.Ukucindezeleka kuvame kakhulu kubantu abebengakuhlele ukukhulelwa noma abebengafuni. Unesifo sikashukela.Kokubili isifo sikashukela esivele sikhona kanye nesifo sikashukela sokukhulelwa kuboshelwe engcupheni ephezulu yokucindezeleka kokukhulelwa. Awunaye umlingani okwesekayo noma okunye ukwesekwa komphakathi. Kulula ukudangala uma uzizwa sengathi ucindezelekile. ÃÂuzokhulelwa uwedwa. Uke waba yisisulu sodlame lwasekhaya noma ukuhlukumeza ngokomzimba.Lolo hlobo lwengcindezi kanye nemizwa ehambisanayo yokungazethembi, ukungabi nakuzisiza, ukwesaba nokuzihlukanisa konke kungaba nomthelela ezimpawini zokucindezeleka. Uma usebudlelwaneni obuhlukumezayo noma obunodlame noma esinye isimo, kufanele ufune usizo ngokushesha. Uyabhema, uyaphuza noma udla izidakamizwa.Konke kuboshwe ethubeni elikhulu lokudangala kokukhulelwa âÃÂà okuyisizathu esisodwa nje okumele uzigweme kuzo zontathu uma u- ÂÃÂbalindele. Unesimo se-thyroid.Amazinga e-hormone yegilo, alawula indlela umzimba wakho osebenzisa ngayo futhi ugcine amandla ekudleni, angashintshashintsha ngesikhathi sokukhulelwa, okungabangela izimpawu zokucindezeleka. Ukuhlolwa kwegazi okulula kungabona ukuthi isimo se-thyroid sibangela lezi zimpawu.

== Yini ebangela ukucindezeleka ngesikhathi sokukhulelwa? ==

Akekho owazi ngokuqinisekile, futhi ukucindezeleka kude nomphumela oqinisekisiwe wokukhulelwa. Kodwa ukubheja okuqinisekile ukuthi lawo ma-hormone avuthayo adlala indima ebalulekile.

Ama-hormone athinta ngokuqondile i-chemistry elawula imizwa nemizwelo. Lokho kushintshashintsha kwama-hormone okufanayo okudala umonakalo ongokomzwelo ngaphambi kokuya esikhathini kungaholela ekucindezelekeni kwangaphambi kokubeletha.

Eqinisweni, ucwaningo luye lwathola ukuthi abesifazane abaphethwe i-PMS eshiwo basengozini enkulu yokucindezeleka lapho bekhulelwe.

Izakhi zofuzo nazo zingadlala indima. Ukucindezeleka kuvame ukugijima emindenini. Uma othile emndenini wakho onomlando wokudangala noma okunye ukuphazamiseka kwemizwa, nawe usengozini enkulu yokubhekana nakho futhi.

Faka isici esisodwa noma eziningi eziyingozi njengalezi ezishiwo ngenhla, futhi unazo zonke izithako ezingaba khona esimweni sokucindezeleka.

Kafushane, ukucindezeleka ngesikhathi sokukhulelwa ngokuvamile kuwumphumela wenhlanganisela yezici, okungezona zonke eziqondwa ngokugcwele.

Okwaziwayo ukuthi ukudangala akwenzeki ngoba owesifazane enze okuthile okungalungile, futhi akufanele asolwe ngalezi zigodi zemizwa. Okubalulekile ukuqonda izici zakho eziyingozi, ukwazi izimpawu zokuthi ungase ucindezeleke, nokufuna usizo lapho uludinga.

== Yiziphi izimpawu zokucindezeleka ngesikhathi sokukhulelwa? ==

Kuvamise ukuba nzima ukuhlonza ukudangala kwangaphambi kokubeletha ngoba ezinye zezimpawu zakho eziyisixwayiso zibonakalisa izimpawu eziningi zokukhulelwa "ezijwayelekile", okuhlanganisa:

- Izinkinga zokulala

- Isifiso sokudla siyashintsha

- Ukulahlekelwa intshisekelo ku

- Ukukhathazeka

- Ukungakwazi ukugxilisa ingqondo

- Ukuguquguquka kwemizwa noma ukungazinzi kwemizwa okuvamile

Uma ungaqiniseki ukuthi imizwa yakho ingaphakathi kwebanga elinempilo, kungcono kakhulu ukuxoxa ngezimpawu zakho nodokotela wakho ukuze uphephe.

Uma unezimpawu ezinhlanu kwezilandelayo ezimbi kakhulu zokucindezeleka isikhathi esiningi sosuku nsuku zonke phakathi nesikhathi esifanayo samaviki amabili, kufanele ufune usizo:

- Isimo sengqondo esidabukisayo, esingenathemba, sokungahlaliseki, sokunganaki noma sokucindezeleka

- Ukukhala kakhulu

- Ukuhoxiswa kubangani nomndeni

- Ukulahlekelwa intshisekelo noma injabulo emisebenzini obukade uyijabulela

- Ukuncipha kwesisindo

- Ukuzuza kwesisindo okwedlula inzuzo yakho yesisindo sokukhulelwa

- Ukufuna ngaso sonke isikhathi, noma ukungakuthandi nhlobo

- Inkinga yokulala noma ukulala kakhulu

- Ukukhathala noma ukuphelelwa amandla

- Ukuzizwa ungento yalutho noma unecala

- Ukuba nenkinga yokucabanga, ukugxilisa ingqondo noma ukwenza izinqumo

- Imicabango yokuzilimaza, ukufa noma ukuzibulala
- Ukuba nekhanda elibuhlungu, izinkinga zesisu noma ezinye izinhlungu ezingaqediyo

- Ukungabikho kokuvakasha ngaphambi kokubeletha noma ukungalandeli imiyalelo yezokwelapha

- Ukusebenzisa izinto eziyingozi njengogwayi, utshwala noma izidakamizwa ezingekho emthethweni

== Ingabe ukucindezeleka ngesikhathi sokukhulelwa kungathinta ingane yakho? ==

Abanye besifazane abafuni ukwelashelwa ukucindezeleka ngenxa yokukhulelwa kwabo ngenxa yehlazo, noma umuzwa wecala, noma ngoba nje becabanga ukuthi izimpawu zabo zokucindezeleka zimane nje . normalâÃÂàizimpawu zokukhulelwa ezizozihambela ngokwazo.

Kodwa ucwaningo lubonisa ukuthi ukucindezeleka okungelashiwe noma okungelapheki kahle kungaholela ekubelethweni ngaphambi kwesikhathi, ukuzalwa kwesisindo esiphansi, ngokunokwenzeka isifo sikashukela sokukhulelwa futhi, ezimweni ezimbi kakhulu, ukulibaziseka kokukhula kwengane.

Ngokuhamba kwesikhathi, lezi zinkinga zingaba yiqhwa njengoba ingane yakho ikhula. Izingane kanye nezingane zomama ababhekana nokucindezeleka ngesikhathi bekhulelwe basengozini enkulu yokubambezeleka kokufunda nezinkinga ezingokomzwelo, okuhlanganisa ulaka.

Kukhona futhi neqiniso lokuthi ukudangala kungase kungapheli lapho ukukhulelwa kwakho sekuphelile. Ukudangala uma ukhulelwe nakho kukubeka engcupheni enkulu yokudangala kwangemva kokubeletha. Eqinisweni, ucwaningo lulinganisela ukuthi cishe ingxenye yesine yabesifazane abane-PPD baqale bacindezeleka ngesikhathi bekhulelwe.

Ngakho-ke uma ucabanga ukuthi kukhona ithuba lokuthi uhlushwa ukucindezeleka kokukhulelwa, cela usizo  ngokwakho, kodwa futhi ngoba ingane yakho idinga umama ophile kahle ngokomzimba nangokomzimba.

== Ukwelashwa kokucindezeleka kokukhulelwa ==

Ukucindezeleka okungalashwa ngesikhathi sokukhulelwa kungashintsha kube ukucindezeleka kwangemva kokubeletha noma ukukhathazeka kwangemva kokubeletha ngemva kokuzalwa kwengane yakho. Izindaba ezinhle ukuthi kunezinketho eziningi zokwelapha ezingakusiza uzizwe ungcono, okuhlanganisa:

**1. Ukwelashwa okungezona izidakamizwa**

Ezindleleni eziningi ezingezona ezokwelapha zinganele ukulawula ukucindezeleka kwabo âÃÂàfuthi ngokuvamile, odokotela basikisela ukuqala ngalezi zindlela kuqala.
I-Psychotherapy noma ukwelapha ngenkulumo.Ukuhlangana nomelaphi (kungaba mathupha noma ngokuqondile) kungakusiza ukuba ubhekane nezinselele zokubhekana noshintsho olukhulu lwempilo futhi uthole izindlela zokubhekana nakho. Amaqembu okusekela. Ukwelashwa okukhanyayo.Okubizwa nangokuthi i-phototherapy, kumane kuhilele ukuchitha isikhathi ngesibani esikhanyayo esinamandla amakhulu ukuze kwandiswe amazinga e-hormone elawula isimo se-serotonin ku-. I-acupuncture.Umkhuba wasendulo wokutshopa ungabangela ukukhululwa kwamakhemikhali azizwa ejabule abizwa ngokuthi ama-endorphin âÃÂàangasiza ukuthuthukisa isimo sakho sengqondo kanye nokudambisa ezinye izimpawu zokukhulelwa njengokugula kwasekuseni noma ubuhlungu beqolo. Phumula ngokusemandleni akho.Ukukhathala ngesikhathi sokukhulelwa kungaqinisa ukuguquguquka kwemizwa okungenzeka ukuthi unayo, ngakho qiniseka ukuthi uphumula ngokwanele. Lala kusenesikhathi, ulale sekwephuzile noma uthathe isihlwathi uma ukwazi. Chitha isikhathi ngaphandle.Ukuba semvelweni Ukuba ngaphandle ngokwemvelo kufakazelwe kunciphisa ukucindezeleka kanye nezimpawu zokucindezeleka. Ngakho-ke hamba ngezinyawo ehlathini, ube nepikiniki epaki noma uhlele usuku ogwini lolwandle. Misa imisebenzi yasekhaya.Akudingeki ukuthi umise i-nursery, uhlele kabusha amakhabethe akho futhi ubeke izimpahla zezingane ngesikhathi esisodwa (ngempela Ngakho-ke gwema isifiso sokwenza konke. âÃÂà futhi uma kukhona okokwenziwa ohlwini lwakho okufanele kweqe, cela usizo lukazakwenu, umndeni nabangane. Landela ukudla okulinganiselayo kokukhulelwa.Ukudla okulula okuvamile kanye nokudla kungagcina ushukela wakho wegazi uphakeme, ugcine imizwa izinzile. Gwema i-caffeine, ushukela nokudla okugayiwe, bese ukhetha ukudla okunothe nge-omega-3acids (zama ama-walnuts, inhlanzi namaqanda acebile), okuye kwaboniswa ukunciphisa ingozi yokucindezeleka ngesikhathi sokukhulelwa. Ukuzivocavoca.Ukuzivocavoca okuvamile, okuvamisile kuthuthukisa ama-endorphin ozizwa kahle futhi kuye kwaboniswa ukusiza ukumisa imizwa yakho âÃÂà olunye ucwaningo luthole nokuthi ukuvivinya umzimba okujwayelekile kuphumelela ekwelapheni ukucindezeleka njengokuthatha. i-antidepressant. Awuqinisekile ukuthi ungaqala kuphi? Zama noma yikuphi kwalokhu kuvivinya kokucindezeleka (uma usuthole okulungile kudokotela wakho kuqala, kunjalo). Chitha isikhathi nomndeni wakho nabangane. Zinike isikhathi sokuvakashela abangani nomndeni futhi ube wedwa nomlingani wakho. Ingakusiza uzizwe usondelene futhi ikhulise umoya wakho. Gwema izinguquko ezinkulu empilweni uma kungenzeka. Ukugwema ukucindezeleka okungadingekile kuyisihluthulelo sokulawula ukucindezeleka. Ngakho-ke noma nini lapho kunokwenzeka, hlehlisa izinguquko ezinkulu zempilo njengokuthutha noma ukuqala umsebenzi omusha kuze kube yilapho usulawuleka izimpawu zakho zokucindezeleka. Uma ukwenza ushintsho olukhulu kungenakugwenywa, zama ukuhlela ukwesekwa kusenesikhathi. Xoxa ngemizwa yakho. Uma ukhathazekile, ukhathazekile noma uzizwa ungakhululekile ngekusasa, ungakubambezeli. Thola ukwesekwa kumlingani wakho, umndeni, abangani, iqembu lokusekela, noma umeluleki noma umelaphi. **2. Ama-Antidepressants**  Uma izimpawu zakho zizimbi kakhulu, udokotela wakho angase afune ukuphatha ukudangala kwakho ngamandla ngama-antidepressants.  I-serotonin reuptake inhibitors (SSRIs) ekhethiwe, ehlanganisa i-fluoxetine, i-sertraline ne-citalopram. Lawa ama-antidepressants avame ukunikezwa abesifazane abakhulelwe. I-Serotonin ne-norepinephrine reuptake inhibitors (SNRIs), okuhlanganisa i-duloxetine ne-venlafaxine. I-Bupropion, engabhekwa njengokwelashwa komugqa wokuqala kodwa ingasetshenziswa uma owesifazane okhulelwe engaphenduli kwamanye ama-antidepressants. I-Tricyclic antidepressants (TCAs), njenge-nortriptyline.  Ama-Antidepressants awayona inketho elungile yawo wonke umuntu, futhi kubalulekile ukukala izinzuzo nobungozi ngodokotela wakho. (Ungalokothi uphuze noma yimuphi umuthi âÃÂàwekhambi noma ngenye indlela âÃÂàngaphandle kokubonisana nodokotela wakho.)  Ucwaningo alukaqiniseki mayelana nemiphumela yesikhathi eside yamaphilisi okucindezeleka ngesikhathi sokukhulelwa, futhi kunobunye ubufakazi bokuthi izingane ezisanda kuzalwa ezichayeke kuma-SSRIs esibelethweni zingase zithole izimpawu zokuhoxa zesikhashana.Uma uqala umuthi omusha ngesikhathi ukhulelwe, xoxa nomhlinzeki wakho ngezinketho zakho.Udokotela wakho angase ancome izinketho ezihlukene kuye nge-trimester okuyo, kanye nokuthi uhlela yini ukuncelisa ibele noma cha.Noma kunjalo, ochwepheshe bathi lezo zingozi akufanele zivimbele abesifazane abakhulelwe ukuthi baphuze imithi uma beyidinga, njengoba izingozi zokucindezeleka okungalashwa zivame ukuba nkulu labo abahambisana nokuthatha i-antidepressant.Uma ubuthatha imishanguzo yokucindezeleka ngaphambi kokuba ukhulelwe, kuzodingeka usebenzisane nodokotela wakho kanye nodokotela wakho wengqondo ukuze unqume ukuthi kufanele yini uqhubeke kanye uyakhulelwa.Odokotela bakho bangase bafune ukushintsha umthamo wakho, bakushintshele ohlotsheni oluhlukile lwe-antidepressant noma bagcine imithi yakho ifana ncamashi ukuze banciphise ingozi yokuphinda ugule.Ukumisa imithi yakho ngokuphelele kungaba yingozi âÃÂàikakhulukazi uma unomlando wokuphazamiseka kwemizwa.Uma umncane kakhulukazi oneminyaka engama-25 noma ngaphansi, uzodinga ukugadwa eduze lapho uqala umuthi omusha oqeda ukucindezeleka noma ushintsha umthamo.Noma ngabe ikuphi ukwelashwa noma inhlanganisela yokwelashwa oyilandelayo ukuze usize ukulawula ukudangala kwakho, kubalulekile ukuthi ube muhle kuwena.Ukuzinakekela ngokomzwelo nangokomzimba kufanele kube yinto eza kuqala kuwe.== Ungakwazi yini ukuvimbela ukucindezeleka kokukhulelwa?==I-U.S. Preventive Services Task Force incoma ukuthi bafune ukwelashwa noma ukwelulekwa ukuze babhekane nokucindezeleka kokukhulelwa ngaphambi kwesikhathi uma benesici esisodwa noma ngaphezulu kwezilandelayo eziyingozi:- Okwamanje unezimpawu noma izimpawu zokudangala.- Unomlando wokudangala noma ezinye izimo zempilo.- Awunamlingani noma usemusha.- Ubhekene nezingcindezi ezinkulu njengeholo eliphansi noma ukungasebenzi.- Uyisisulu sokuhlukunyezwa kwasekhaya.Sekushiwo lokho, ukucindezeleka kokukhulelwa kungathinta noma yimuphi owesifazane âÃÂàhhayi nje labo ababhekwa njengabasengozini enkulu.Umhlinzeki wakho angakhetha ukukuhlolela ukudangala ngesikhathi ukhulelwe.I-American College of Obstetricians and Gynecologists (ACOG) incoma ukuthi kuhlolwe abesifazane okungenani kanye kanye ukucindezeleka nokukhathazeka ngaphambi nje kokuba*noma* ngemva kokuzalwa, ukuze abanye abahlinzeki bangase bangahloli ngesikhathi sokukhulelwa.Lokho kusho ukuthi kufanele usazise umhlinzeki wakho uma uqala ukubona izimpawu zokudangala okungenzeka âÃÂànoma ngabe bayakubuza ngesimo sakho sengqondo noma cha. Ukuthatha isinyathelo kuyisinyathelo sokuqala sokuvikela impilo yakho ukuze uzizwe ungcono âÃÂàfuthi unikeze wena nengane yakho isiqalo esingcono kakhulu ongasiqala ndawonye.