4 أساطير حول ارتباك الحلمة ، وكيفية تجنبه ومتى تحصل على المساعدة

 

5 طرق واقعية لممارسة الرعاية الذاتية كأب

واستعد إحساسك بالذات أثناء القيام بذلك

لقد حصلت على هذا الشيء الأبوي - لكن هل نسيت نفسك في هذه العملية؟

مع مرور تلك السنوات الأولى ونمو أطفالك ، قد يكون من الصعب تذكر من كنت قبل الروضة (ما قبل الأطفال).

يقول عالم النفس آدم بورلاند ، PsyD : "كونك أبًا هو أمر شامل وغير مألوف في كثير من الأحيان" . "قد يكون من الصعب معرفة كيفية تحقيق التوازن."

الخطوة الأولى هي إدراك أن قضاء بعض الوقت في الاعتناء بنفسك لا يجعلك أنانيًا.

يبدو الأمر كما تقول مضيفة الطيران قبل الإقلاع: ضع قناع الأكسجين على نفسك أولاً قبل مساعدة الأطفال الصغار.

توصي الدكتورة بورلاند بأن تتعامل مع الرعاية الذاتية للوالدين دون أي شعور بالذنب.

يقول: "ذكر نفسك أنك تفعل شيئًا لتقوية عائلتك - إذا كنت أكثر سعادة وصحة ، فيمكنك أن تكون أبًا أكثر سعادة وانتباهًا". "بدلاً من الركض بالبخار والشعور بالإحباط بسهولة ، سيكون لديك المزيد من الطاقة لأخذ أطفالك في نزهات أو تدريب فريقهم الرياضي."

5 طرق لممارسة الرعاية الذاتية كوالد

نظرًا لأن الاعتناء بنفسك هو المفتاح لإعادة اكتشاف إحساسك بذاتك ، يوصي الدكتور بورلاند باتباع هذه النصائح الخمسة للرعاية الذاتية للآباء:

1. احتفل بعيد الشكر كل يوم . عندما تشعر بالإرهاق ، حاول التفكير في الأشياء الجيدة في حياتك. قد يبدو الأمر مبتذلاً ، لكن ممارسة الامتنان تساعدك على التركيز على الحاضر بدلاً من القلق المحتمل في المستقبل ، كما يقول. "إذا خرجت الأمور عن نطاق السيطرة ، ركز على الحديث الإيجابي مع النفس ، مثل ،" لدي هذان الطفلان السليمان اللذان يتفوقان. "
2. استغل اليوغي بداخلك . يخلق التنفس العميق من البطن استجابة استرخاء في جميع أنحاء جسمك. يقول الدكتور بورلاند: "لا تحتاج إلى أي معدات خاصة ، ولا يتعين على أحد أن يعرف أنك تقوم بذلك". "يمكنك القيام بذلك في أي وقت وفي أي مكان." كما هو الحال في وسط ملعب داخلي فوضوي ، على سبيل المثال ، أو أثناء زيارة من حماتك. يساعد التنفس العميق على التخلص من الحافة ، مما يعني تقليل الصراخ والشعور بالذنب والمزيد من المشاعر بأنك تهز الأبوة والأمومة.
3. قل نعم للجداول . خصص بعض الوقت "لك" ، سواء كان ذلك للجري أو العشاء مع الأصدقاء أو لمجرد الجلوس للقراءة. يقترح الدكتور بورلاند: "إذا كان لديك شريك ، فقم بإنشاء جدول زمني معًا يتضمن وقتًا منفردًا". "إذا كنت تريد الذهاب إلى فصل اليوغا صباح يوم السبت ، فضع ذلك على حجر حتى يعرف شريكك أنه قد حصل على الأطفال في ذلك الوقت."
4. مضاعفة في ليالي التاريخ . كآباء ، من السهل أن تنسى أن علاقتكما تحتاج إلى بعض الاهتمام أيضًا. "احصل على جليسة أطفال وحدد أولويات ليالي المواعدة أو النزهات حيث تكون أنت وشريكك الوحيد" ، كما يقول. "إنه أمر رائع للتواصل. كما أنه يساعد في إعادة تأسيس ما جمعكما معًا في المقام الأول ".
5. تنويع محفظة حياتك . أعد النظر في الأشياء التي استمتعت بها قبل القيادة إلى ممارسة كرة القدم التي استحوذت على حياتك. أو اكتشف هواية جديدة. أنت بحاجة إلى منفذ لإعادة التعيين والانعكاس دون ضجيج "الأم" أو "الأب" المستمر في أذنك. يمكن للتواصل الاجتماعي مع الأصدقاء أو حتى ممارسة الرياضة أن تفعل الحيلة. يلاحظ الدكتور بورلاند أن "التمرين يفيدك جسديًا وعقليًا - إن إطلاق الإندورفين وحده يوفر دفعة". "يمكن أن تساعدك التمرين أيضًا على التركيز على الإنجازات الشخصية. على سبيل المثال ، إذا حددت هدفًا وهو الركض لمسافة نصف ميل ثم حققت ذلك ، فسيساعدك ذلك على الشعور بالرضا عن نفسك ".

إذا كنت تواجه صعوبة في الاستغناء عنها

عندما تكون ركبتيك عميقًا في حفاضات البراز و pacis ، يصعب تخيل اليوم الذي لا يلتصق فيه طفلك بجانبك. يمكن أن يمثل بدء المدرسة تغييرًا كبيرًا - ومزعجًا - بالنسبة لك كوالد. إذا كنت تواجه صعوبة في التأقلم مع استقلالية طفلك المتزايدة والشعور بالخسارة الذي يصاحب ذلك ، يقترح عليك الدكتور بورلاند:

1. واجه مشاعرك وجهاً لوجه: "اعترف بهذا الإحساس بالخسارة. بينما تنتهي مرحلة في حياة طفلك ، فهذا يعني فقط أنه يتجه إلى فصل جديد ، "يشرح. "قد تشعر بوخز من الحزن ، لكن ركز على النمو الصحي لطفلك."
2. ابتكر روتينًا يوميًا جديدًا: "احتفل بقضاء بعض الوقت مع نفسك" ، كما يقول الدكتور بورلاند. "يمكنك ممارسة الرياضة. يمكنك العودة إلى العمل. يمكنك التطوع أو القيام بكل ما لم يكن لديك الوقت للقيام به خلال السنوات القليلة الماضية ".
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