- Izinganekwane zobulili mayelana namandla, imizwa, kanye nokuba ngumama okufiselekayo kuqinisa ukuzifunela izinto futhi kwenza kube nzima ngabesifazane ukufuna usizo lwengqondo.
- Izici zezenhlalo ezifana nobudlova bobulili, ukunakekelwa ngokweqile, kanye nokungaqiniseki emsebenzini kwandisa ingozi yokucindezeleka nokukhathazeka kwabesifazane.
- Ukukhulelwa kanye nokubeletha kuyizigaba zokuba sengozini kwengqondo ekhethekile, lapho izinganekwane mayelana "nomama omuhle" kanye nezinkolelo ezingamanga mayelana nemithi kanye nokuncelisa ziqhubeka khona.
- Amanethiwekhi okusekela, ukuzinakekela okusekelwe ebufakazini, kanye nokufinyelela ekunakekelweni kochwepheshe okunombono wobulili kubalulekile ekuvikeleni impilo yengqondo yabesifazane.
Sekuyiminyaka sizwa amazwi aphindaphindwayo ngendlela owesifazane "okufanele" abe ngayo, kangangokuthi abaningi baye bangena engxoxweni yethu yangaphakathi ngaphandle kokuthi thina siqaphele. imiyalezo yamasiko ejwayelekile Zithinta ngqo indlela abesifazane abaqonda ngayo impilo yabo yengqondo, ababhekana nokucindezeleka, futhi bazivumele—noma cha—ukucela usizo.
Ukukhathazeka okuningi, umuzwa wecala oqhubekayo, noma ukukhathala okukhulu esikubonayo ekwelashweni akuveli ngokuzumayo. Kuthonywa... izinkolelo-mbono zobulili kanye nezinganekwane mayelana namandla abesifazane, ukuba ngumama okufiselekayo, noma "imizwa eyeqile" yabesifazane. Lapho iqiniso lingahambisani nalezi zindlela ezingenakwenzeka, ukucindezeleka kwengqondo kuyakhula.
Izinganekwane zamasiko ngabesifazane kanye nempilo yengqondo
Omunye wemiyalezo ephindaphindwa kakhulu ezingxoxweni zansuku zonke, ekukhangiseni, ngisho nakwezinye izindawo zomsebenzi ukuthi Abesifazane “bangenza noma yini”Uma ubheka kuqala, kubonakala sengathi ukuqaphela ikhono labo, kodwa empeleni, kusebenza njengesicupho: kuguqula amandla abe yisibopho esihlala njalo. Ngokucashile, kudlulisela umqondo wokuthi umuntu kumelwe asebenze kahle emsebenzini, anakekele umndeni wakhe, anikeze ukusekelwa ngokomzwelo kulabo abamzungezile, futhi, ngaphezu kwalokho, angalokothi abonise ukukhathala noma acele usizo.
Lokhu kulindela okungenangqondo kuvame ukuhunyushwa kube ukuzifunela ngokweqileNoma yikuphi ukuphambuka, noma yikuphi ukuphuka, noma ukungakwazi ukwenza konke kubonakala njengokwehluleka komuntu siqu. Abesifazane abaningi banomuzwa wokuthi abakwazi ukuyeka, ukuthi uma beyeka ukuqapha kwabo "konke kuzowa," nokuthi uma bezivumela ukuba bayeke, baphoxa othile.
Ngesikhathi esifanayo, inganekwane yokuthi kufanele ukwazi ukusingatha yonke into yenza izinto zibe nzima kakhulu. cela usizo noma unikeze abanye imisebenziUkwabelana ngemithwalo yemfanelo kuvame ukuchazwa njengophawu lobuthakathaka noma ukungafaneleki, okuholela ekucindezelekeni okungapheli. Lokhu kuguquguquka kukhuthaza ukukhathala ngokomzimba kanye nokukhathala ngokomzwelo okuqhubekayo, okungabangela ukukhathazeka, ukucindezeleka, noma ukukhathala.
Omunye umqondo osakazekile ukuthi “uma owesifazane ekhononda, uyeqisa.” Lo mbono ovamile ubeka abesifazane esimweni sokuba ukungabaza okuqhubekayo ngokuphatheka kabi kwakheAmazwana anjengokuthi "mhlawumbe akukubi kangako" noma "uyadlala" aholela abaningi ekunciphiseni imizwa yabo, okubambezela ukufuna usizo lochwepheshe kanye nokulungisa izinga lokucindezeleka elingenempilo.
Uma kucatshangwa ukuthi abesifazane bahlala bedlulisa imizwa yabo, izimpawu zabo zomzimba nezengqondo zivame ukunganakwa. Lokhu akugcini nje ngokwandisa ukuhlupheka kodwa futhi kukhuthaza ukucindezeleka ukuba kubonakale emzimbeni, kanye somatizations njengobuhlungu obungapheli, izinkinga zokugaya ukudla, noma ukukhathala okuqhubekayo ngaphandle kwesizathu esicacile sezokwelapha.
“Abesifazane bazizwa kakhulu” kanye neminye imibono eyingozi
Isihloko esithi Abesifazane “banemizwa kakhulu” Umqondo wokuthi amadoda azizwa kakhulu usekhona kakhulu emcabangweni ohlangene. Kodwa-ke, ucwaningo alusekeli umqondo wokuthi abesifazane bazizwa kakhulu, kodwa kunalokho bakhuliswe ngendlela ehlukile. Kusukela besebancane, abaningi baye bavunyelwa ukukhala noma ukuveza ukudabuka, kodwa intukuthelo, ukuzimisela, noma ukungavumelani kuye kwajeziswa, okuhambisana nokuziphatha "okuxakile" noma "okungalawulwa".
Lokhu kuhlukahluka komphakathi kunemiphumela eminingana. Ngakolunye uhlangothi, kukhona ukuthambekela kokuthi ukwenza imibono yabo ibe yize okubabangela ukuqhuma ngokomzwelo okucatshangelwayo: "Unje ngoba uzwela," "Usho lokho ngoba ukhathazekile," "Mhlawumbe kungama-hormone nje." Ngale ndlela, izingxabano zabo ziyancishiswa, futhi benziwa bangabaze ukwahlulela kwabo.
Ngakolunye uhlangothi, abesifazane abaningi bafunda ukuzizwa benecala lapho bezwa imizwa efana nentukuthelo noma ukukhungatheka. Umyalezo oyimfihlo uwukuthi “owesifazane omuhle” kufanele abe oqondayo, onesineke, futhi abe nomusa, ukuze Ukubonisa intukuthelo kubhekwa njengento engamukeleki.Lokhu kucindezeleka ngokomzwelo, ngokuhamba kwesikhathi, kungadala izimpawu zokukhathazeka, ukucasuka okucindezelwe, noma ukudabuka okujulile.
Inkolelo-mbono yokuthi abesifazane bazizwa becindezelekile ngokomzwelo iphinde ikhuthaze umqondo wokuthi izinkinga zabo zempilo yengqondo "zingokwemvelo" kubo. Lokhu kuqeda ipolitiki futhi kuqeda ingqikithi yezinto ezibalulekile zomphakathi ezifana... udlame lobulili, ukucwaswa emsebenzini noma ukunakekela ngokweqile, okunomthelela oqondile empilweni yengqondo yabesifazane.
I-World Health Organization iphawula ukuthi abesifazane banamathuba aphindwe kabili okuba nesifo sikashukela. ukucindezeleka nokukhathazeka kunabesilisa. Lo mehluko awuchazwa ubuthaka obucatshangelwayo obungaphakathi, kodwa uchazwa yinhlanganisela yezici zebhayoloji (njengezinguquko zamahomoni ezigabeni ezithile zokuphila) kanye nezici zengqondo (ukungalingani, ubudlova, ukungavikeleki, ukubandlululwa, njll.).
Futhi kuyinganekwane eyingozi ukucabanga ukuthi Ukucindezeleka nokukhathazeka kuyingxenye "evamile" yokuphila kwabesifazaneEzimweni eziningi, abesifazane kulindeleke ukuthi ngesikhathi esisodwa bathathe umsebenzi okhokhelwayo, ukunakekelwa komndeni, umsebenzi wasekhaya, kanye nokuphathwa ngokomzwelo kwabalingani babo, izingane, izihlobo ezindala, ngisho nabangane. Lokhu kusebenza isikhathi esiningi njalo akuyona into eyenzeka ngaphakathi, kodwa kunalokho kuwukwabiwa okungalingani kwemithwalo yemfanelo.
Usuku Lwabesifazane Lomhlaba Wonke kanye nempilo yengqondo yabesifazane
Njalo ngomhlaka-8 kuNdasa, kugujwa uSuku Lwabesifazane Lomhlaba Wonke, usuku olusimema hhayi nje kuphela ukuthi sigubhe impumelelo, kodwa ngaphezu kwakho konke cabanga ngokungalingani ngokobulili zisakhona. Phakathi kwazo, impilo yengqondo ithatha indawo ebalulekile, yize ivame ukukhulunywa ngayo ngokunganaki noma incishiswe ibe yiziqubulo ezingenalutho.
Ngokombono wobulili, kubalulekile ukuhlaziya ukuthi izakhiwo zomphakathi, ezomnotho kanye nezamasiko zithinta kanjani inhlalakahle yabesifazane ngokomzwelo. Imininingwane yakamuva ikhombisa ukuthi abesifazane babonisa ukwanda okukhulu kwezinkinga zokucindezeleka nokukhathazekanokuthi lokhu kuhlobene eduze nezici ezifana nokugcwala komsebenzi ongakhokhelwa, ukungazethembi emsebenzini, ubudlova bobulili kanye nobunzima ekufinyeleleni izinsiza zempilo yengqondo ezisezingeni eliphezulu.
Izinhlangano zomhlaba wonke ezifana ne-ECLAC ziqokomisa ukuthi abesifazane banikela, ngokwesilinganiso, cishe isikhathi esiphindwe kathathu kunesisetshenziswa ngabesilisa emsebenzini wokunakekelwa ongakhokhelwaLo msebenzi ongabonakali—ukunakekela, ukuhlanza, ukuhlela, nokulandelela yonke into—wenezelwa osukwini lomsebenzi olukhokhelwayo futhi ushiya isikhala esincane kakhulu sokuphumula, ukuzinakekela, noma ukuzijabulisa komuntu siqu.
Uma leli zinga lesidingo libhekwa njengengxenye "yemvelo" yendima yowesifazane, ukucindezeleka okungapheli kuba yinto evamile. Abesifazane abaningi bacabanga ukuthi ukuzizwa bekhathele, becasukile, noma bedabukile kuyingxenye engenakugwenywa yempilo yabo yansuku zonke, okwenza kube nzima ukubona lapho lokhu kungakhululeki sekudlule umkhawulo onempilo futhi sekuyinkinga. inkinga yempilo yengqondo edinga ukunakekelwa.
Ukucwaswa nakho kudlala indima ebalulekile. Ngisho nanamuhla, ukufuna usizo lwengqondo kubhekwa kwezinye izimo njengophawu lobuthakathaka, ikakhulukazi kwabesifazane abaye bafundiswa ukuthi kumele babe namandla, bazidele, futhi bakwazi ukusekela abanye. Izifundo ezishicilelwe komagazini abakhethekile zibonisa ukuthi abesifazane abangaphezu kuka-40% abanezimpawu zokucindezeleka Abafuni izinsizakalo zobungcweti ngenxa yokwesaba ukwahlulelwa komphakathi, ihlazo, noma ukuntuleka kolwazi nokufinyelela.
Ukuba ngumama, impilo yengqondo kanye nokucwaswa okuphindwe kabili
Ukuba ngumama kungenye yezindawo lapho kuhlangana khona kakhulu izinganekwane zamasiko kanye nempilo yengqondo yabesifazaneUmbono uyaqhubeka wokuthi “umama omuhle” uhlala ejabule, ezinikele ngokuphelele enganeni yakhe, futhi ubhekana nokukhulelwa kanye nokubeletha njengezigaba ezijabulisayo. Nokho, iqiniso liyinkimbinkimbi kakhulu futhi liwubuntu.
Ukukhulelwa kanye nesikhathi sokubeletha kuhilela izinguquko ezinkulu zama-hormone, izinguquko zomzimba, ukuhlela kabusha impilo yansuku zonke, izinguquko ebudlelwaneni, futhi ngokuvamile, izingcindezi zomnotho kanye nomsebenzi. I-Spanish Marcé Society ilinganisela ukuthi cishe oyedwa kwabesifazane abane abakhulelwe kuveza uhlobo oluthile lokucindezeleka okukhulu kwengqondo ngesikhathi sesigaba sokubeletha, okuhlanganisa izinkinga ezifana nokucindezeleka, ukukhathazeka, ukuphazamiseka kwengqondo okucindezelayo, ukuphazamiseka kwengqondo okuguqukayo, noma i-puerperal psychosis.
Inganekwane yokuthi ukukhulelwa kanye nokukhulelwa ngemva kokubeletha kuyizigaba ezivikela ngokuzenzakalelayo inhlalakahle yengqondo ayilona iqiniso. Eqinisweni, zibhekwa njengezinkinga. izikhathi zobuthakathaka obukhethekile bengqondoLezi yizikhathi lapho izinkinga zengqondo zingavela khona noma ezikhona zingaba zimbi kakhulu. Ukunciphisa le ngozi ngamazwi anjengokuthi "kungama-hormone nje, kuzodlula" kubambezela ukuhlonza izimpawu eziyisixwayiso kanye nokungenelela kusenesikhathi.
Esinye isimo esivamile yinkolelo yokuthi bonke abesifazane basungula Ubuhlobo obusheshayo nobuphelele nengane yakho esikhathini sokubeletha. Uma lokhu kungenzeki, omama abaningi bazizwa benecala, benamahloni, noma “benesici,” okwandisa ukuhlupheka kwabo futhi kubahlukanise nakakhulu. Ubunzima bokubopha bungahlotshaniswa nokucindezeleka, ukukhathazeka, noma ezinye izifo, futhi kudinga ukuxazululwa ngokuqonda, hhayi ukwahlulela.
Okulimaza kakhulu umqondo wokuthi Abesifazane abanezinkinga zempilo yengqondo abafaneleki ukuba omamaLe nganekwane inegalelo ekucwasweni okuphindwe kabili: ngakolunye uhlangothi, ngokuba nesifo sengqondo; ngakolunye uhlangothi, ngokungabaza ikhono labo lokunakekela abanye. Ubufakazi bubonisa ukuthi, ngokwelashwa okufanele, ukwesekwa kochwepheshe, kanye nenethiwekhi yokusekela, abesifazane abaningi abanezinkinga zengqondo bangaba omama abanekhono futhi bakhe ukunamathelana okuphephile nezingane zabo.
Kukhona futhi imibono eyiphutha esakazeka mayelana Izidakamizwa ze-psychotropic ngesikhathi sokukhulelwa nokuncelisaKunombono ovamile ongaqondile wokuthi yonke imithi yengqondo ibangela ukukhubazeka kokuzalwa noma ayihambisani nokuncelisa. Iqiniso licacile: akuzona zonke izidakamizwa zengqondo ezinengozi efanayo, futhi ezimweni eziningi, imiphumela emibi engaba khona ayibi kakhulu kunezingozi zokushiya isifo sengqondo esingathi sína singelashwa.
Ngakho-ke, izinhlelo zokwelapha ngesikhathi sokukhulelwa kanye nangemva kokubeletha kufanele ukuze kuhlukaniswe ngokomuntu ngamunye kowesifazaneSicabangela ezinye izindlela ezinjengokwelashwa kwengqondo, amaqembu omama, ukwesekwa ngokomzwelo, kanye, uma kufaneleka, imithi ephephile kakhulu ngesilinganiso esiphansi kakhulu esisebenzayo. Imithi eminingi ye-psychotropic iyahambisana nokuncelisa, futhi ukuyigcina—lapho umama efisa futhi kungenzeka—kungakhuthaza kokubili ukubopha kanye nokululama ngokomzwelo.
Ngokufanayo, kuvamile ukuthi lokhu kuhunyushwe njengokuntuleka kothando lukamama. imicabango ephazamisayo noma emibi Le micabango, eqondiswe enganeni noma kuwe, empeleni iyinto evamile kakhulu ezimweni zokucindezeleka okukhulu kanye nezinguquko ezisheshayo. Ukuzizwa ukhungathekile, ukuba nemicabango yokubaleka, noma ukucabanga ngezimo ezimbi akwenzi muntu abe "umama omubi." Kodwa-ke, uma le micabango ivame kakhulu, ibangela ukuhlupheka okukhulu, noma ihambisana nemicabango yokuzilimaza wena noma ingane, kubalulekile ukufuna usizo lochwepheshe ngokushesha.
Ukucindezeleka Kwangemva Kokubeletha, Ukuba Umama Nokukhula Komntwana
Ukucindezeleka Kwangemva Kokubeletha kuyisifo esibi nesivame kakhulu esidlula kakhulu indlela yokusabela eyaziwayo ama-blues womamaCishe ingxenye yabo bonke abesifazane, phakathi kosuku lwesithathu nolwesihlanu ngemuva kokubeletha, babhekana nesimo sesikhashana sokukhala njalo, ukucasuka, ukushintshashintsha kwemizwelo, ukudabuka, kanye nokukhathala, okuhlobene nokushintsha kwama-hormone ngokuzumayo. Lesi simo sivame ukuxazululeka sodwa ngaphandle kokwelashwa.
Uma izimpawu zikhula, zihlala isikhathi eside kunalokho obekulindelwe, noma kuvela izimpawu ezintsha njengokulahlekelwa isithakazelo okuphawulekayo, imicabango emibi eqhubekayo, noma ubunzima obukhulu bokunakekela ingane, asisakhulumi ngokuphatheka kabi okudlulayo, kodwa ngokungezwani okudlulayo. ukucindezelwa kwangemva kokubelethaKulezi zimo, umuntu akanakuthembela emcabangweni wokuthi "kuzophela ngokwako ngokuhamba kwesikhathi," ngoba kunengozi yokuthi kube yisifo esingamahlalakhona kanye nemiphumela emibi kakhulu kumama, enganeni, kanye nomndeni wonke.
Ezimweni ezingavamile, phakathi koyedwa kuya kwababili kwabesifazane abayinkulungwane bangase babe nohlobo lwe- ukuphazamiseka kwengqondo kwangemva kokubelethaLolu uhlobo olubi kakhulu lokuphazamiseka kwemizwelo kulesi sigaba. Ngokuvamile ludinga ukulaliswa esibhedlela kanye nokunakekelwa okujulile, njengoba lungafaka izimpawu zengqondo, ukucabanga okungahlelekile, kanye nokuziphatha okuyingozi.
Enye inganekwane evamile ukucabanga ukuthi Izinsana ezingaphansi konyaka owodwa azithinteki Uma omama bazo benezinkinga zempilo yengqondo, kuvame ukucatshangwa ukuthi izingane "azikaqondi lutho okwamanje." Ucwaningo lubonisa okuphambene nalokho: izingane zithembele kakhulu ekhonweni lomnakekeli wazo oyinhloko lokubona nokusabela ezimpawini zazo. Zinomkhuba wemvelo wokuvumelanisa izimo zazo zemizwa nezonina, okufaka isandla ekwakhiweni kokunamathelana okuphephile.
Uma umama ecindezeleke kakhulu, ekhathazekile, noma engasebenzi kahle futhi engenalo ukwesekwa okwanele, angase abe nobunzima obukhulu ekuphenduleni ngozwela ezidingweni zomntwana. Lokhu kungabonakala ngokuthi izinsana ezicasuka kakhulungezinkinga zokulala, ukudla, noma ukulawula imizwa. Ngokuhamba kwesikhathi, ukuphazamiseka okukhulu nokuqhubekayo ekunamatheleni kwasekuqaleni kwandisa ingozi yezinkinga zemizwa ezigabeni zakamuva.
Konke lokhu kugcizelela ukubaluleka kokunikeza ukunakekelwa okuphelele kwempilo yengqondo yomamaLokhu kufana nokunakekelwa ngokomzimba okunikezwa ngesikhathi sokukhulelwa kanye nangemva kokubeletha. Ukufaka umbono wobulili kusho ukuqaphela ukuthi abesifazane babhekene nezinselele ezithile nokuthi ukunakekela impilo yabo yengqondo kuyindaba yobulungiswa bezenhlalo, hhayi nje inhlalakahle yomuntu ngamunye.
Izici eziyingozi zengqondo kanye namanethiwekhi okusekela
Uma kuxoxwa ngempilo yengqondo yabesifazane, akwanele ukubheka umuntu ngamunye kuphela. Kubalulekile ukucabangela umongo. I-WHO ngokwayo isikhumbuza ukuthi impilo iyisimo inhlalakahle ngokomzimba, ngokwengqondo nenhlalohhayi nje ukungabikho kwesifo. Ukungazinaki noma yiziphi zalezi zici ezintathu kuholela ekuxilongweni okungaphelele kanye nokungenelela okungasebenzi kahle.
Izifundo eziningi ziveze izici ezifana ubumpofu, amazinga aphansi emfundo, ukuwohloka komphakathi, kanye nokuntuleka kwemisebenzi njengezinto ezihlobene kakhulu nokuvela kwezinkinga zempilo yengqondo. Endabeni yabesifazane, lezi zici zihlanganisa ukucwaswa ngokobulili, igebe lamaholo, ukungavikeleki emisebenzini, kanye nomthwalo ongalingani wokunakekela, okudala isimo sengozi eqongelelekayo.
Izimo ezithile zomsebenzi nazo zihlotshaniswa nengozi ephezulu: izikhathi zokungasebenzi, ukucindezeleka okukhulu emsebenzini, amaholide amade okugula, ikhefu lokubeletha ezindaweni ezingezinhle, izimo zokukhubazeka, noma umhlalaphansi ophoqelelwe kungathinta kakhulu ukuzibona nokuzinza ngokomzwelo Ezabesifazane.
Udlame olusekelwe ebulilini, kokubili emibhangqwaneni nakwezinye izimo, lungenye yezinto ezibangela ingozi enkulu. Kulinganiselwa ukuthi cishe owesifazane oyedwa kwabathathu emhlabeni uke wahlukunyezwa ngokomzimba noma ngokocansi ngumlingani noma omunye umuntu. Lokhu okuhlangenwe nakho kuhlobene ngqo nengozi ephezulu yokucindezeleka, ukuphazamiseka kokucindezeleka ngemva kwenhlekelele, ukusebenzisa kabi izidakamizwa, imicabango yokuzibulala, kanye nezinye izinkinga zengqondo.
Njengoba bebhekene nalezi zingozi, amanethiwekhi okusekela umphakathi Badlala indima ebalulekile yokuvikela. Abesifazane abanokuxhumana okuqinile kwezenhlalo—umndeni, abangane, amaqembu omphakathi, kanye nenethiwekhi yobudade—bavame ukubonisa amazinga aphansi okukhathazeka nokucindezeleka. Ukuzizwa besekelwa, belalelwa ngaphandle kokwahlulela, futhi beqinisekiswa emizweni yabo kunciphisa ukuzihlukanisa futhi kwenza kube lula ukufuna usizo lochwepheshe lapho kudingeka.
Amasu okuzinakekela kanye nokusekelwa kochwepheshe
Ukunakekela impilo yakho yengqondo akukhona nje "ukucabanga ngendlela eyakhayo," kodwa mayelana nokusebenzisa amasu athile, aklanyelwe umuntu ngamunye, akhuthaza ibhalansi efanele phakathi kwezidingo kanye nezinsiza. Ubufakazi besayensi busekela amathuluzi amaningana okusebenza ukuzinakekela kanye nokwelashwa iwusizo kakhulu kwabesifazane, uma kucatshangelwa impilo yabo kanye nesimo senhlalo yabo.
Ukuvivinya umzimba njalo kungenye yezindlela zokungenelela ezinokusekelwa okunamandla kakhulu. Ukuzibandakanya ekuzivocavoceni kwe-aerobic, ukuzijwayeza i-yoga, ukudansa, noma ngisho nokuhambahamba njalo kusiza kukhulula ama-endorphin futhi kunciphise izimpawu zokukhathazeka nokucindezelekaI-WHO itusa okungenani imizuzu eyi-150 yomsebenzi olinganiselayo ngesonto, yize noma yikuphi ukwanda kokungenzi lutho kungaba yinzuzo.
Amasu okucabanga nokuzindla, njengezinhlelo zokunciphisa ukucindezeleka okusekelwe ekucabangeni (MBSR), abonise ukusebenza kahle ku ukuphathwa kokucindezeleka, ubuthongo obuthuthukisiwe kanye nekhono elandisiwe lokuphendula ngokuthula ezinseleleni zansuku zonke. Ukufaka izikhathi ezincane zokuphefumula okucabangayo noma ukuphumula okucabangayo kungenza umehluko omkhulu ekulawuleni imizwa.
Ziwusizo ngokulinganayo amasu okuphumula njengokuphefumula okujulile kwe-diaphragmatic, ukuphumula kwemisipha okuqhubekayo, noma izinhlobo ezithile ze-yoga emnene. Le mikhuba isiza ekunciphiseni ukucindezeleka kwemisipha, yehlise izinga lokuvuka komzimba, futhi ihlakulele umuzwa omkhulu wokulawula umzimba womuntu.
Indima yokulala nokudla okunempilo ayinakunakwa. imikhuba yokulala eqinileUkudala indawo yokulala efanelekile nokugcina ukudla okulinganiselayo kuthinta ngqo isimo sengqondo kanye nekhono lokubhekana nokucindezeleka. Uma ukulala kuphazamiseka njalo noma ubudlelwano nokudla buba yinkinga, kuyalulekwa ukufuna isiqondiso sochwepheshe.
Imisebenzi yokuzilibazisa kanye nokuveza ubuciko—ukubhala, ukudweba, umculo, imisebenzi yezandla, imidlalo yaseshashalazini, ukuthwebula izithombe—kunikeza indawo ukudlulisa imizwa nokuhlola ubuwena bomuntu siqu Ngale kwezindima ezibekiwe. Ukunikela isikhathi kulezi zindawo akuyona into yokunethezeka engabonakali, kodwa kuyisidingo esifanelekile sokulinganisela ngokomzwelo.
Esinye isici esibalulekile ukusungulwa imingcele kanye nokuphathwa kwesikhathiUkufunda ukuthi “cha,” ukubeka phambili, ukuxoxisana ngemisebenzi ekhaya nasemsebenzini, nokwabelana ngemithwalo yemfanelo kubalulekile ekunciphiseni umthwalo omningi. Abesifazane abaningi baye bajwayelana nabantu ukuze bahlale bebeka izidingo zabanye ngaphambi kwezabo; ukungabaza lo myalelo nokubeka imingcele kuyingxenye yokunakekela impilo yabo yengqondo.
Amaqembu okusekela kanye nokwelashwa kweqembu kunikeza indawo ephephile yokwabelana ngolwazi, ukulungisa ubunzima, kanye yakha umuzwa wokuba yingxenyeUkukwazi ukulalela abanye besifazane ababhekene nezimo ezifanayo kusiza ekuqedeni umuzwa wokuba ohlukile noma wokwehluleka komuntu siqu, futhi kukhuthaza ukudalwa kwamanethiwekhi okusekelana.
Eminyakeni yamuva nje, eziningi izinsiza zedijithali kanye nezinhlelo zokusebenza Kugxile enhlalakahleni yemizwa: izinhlelo zokusebenza zokuzindla, amajenali emizwa, amapulatifomu emfundo yengqondo, noma ukwesekwa kokwelapha okuku-inthanethi. Nakuba zingathathi indawo yokunakekelwa kochwepheshe mathupha ezimweni eziyinkimbinkimbi, zingaba usizo empilweni yansuku zonke.
Okokugcina, kubalulekile ukugcizelela ukuthi ukuya ochwepheshe bezempilo yengqondo Akuyona uphawu lobuthakathaka, kodwa isenzo somthwalo wemfanelo nokuzinakekela. Izazi zengqondo, odokotela bezifo zengqondo, abahlengikazi bezempilo yengqondo, kanye nabanye ochwepheshe bangasiza ekuboneni ukuphazamiseka kwemizwelo kusenesikhathi, banikeze ukwelashwa okusekelwe ebufakazini, futhi basekele izinqubo zoshintsho olukhulu.
Impilo yengqondo yabesifazane ayinakuqondwa ngaphandle kokucabangela ubunzima bezinganekwane, imibono engajwayelekile, kanye nokungalingani ababhekene nakho. Ukubuza imibuzo efana nokuthi "abesifazane bangenza noma yini," "uma ekhononda, uyeqisa," noma "umama omuhle uhlala ejabule" kuvula umnyango wokuthi ubudlelwano obuningi bozwela nawe, ekuqinisekisweni kokungakhululeki komuntu kanye nasekufuneni usizo ngaphandle kwecala noma amahloni.