Kugadzirisa Hutano Hwako Hwepfungwa Munguva Yechirwere

Zvemukati

• Kuti denda rinobatsira sei kuwedzera kushushikana nekushushikana
• Kugadzirisa zvipingaidzo kuhutano hwepfungwa kuwana
• Matipi ekugadzirisa hutano hwepfungwa
• Chengetedza mishonga
• Gadzira maitiro
• Idya uine hutano
• Rovedza muviri
• Gadzira inosimudzira playlist
• Gadzira kubatana
• Dyisa mweya wako
• Pazasi mutsara

Kubva kuBlack Women's Health Imperative

Idzi inguva dzinonetsa munguva ye COVID-19. Isu tese takatarisana nekutya uye kushushikana kwezvinotevera.

Tiri kurasikirwa neshamwari uye nenhengo dzemhuri, uye isu tiri kunzwa zvakawanda pamusoro pebasa misiyano yehutano iri kutamba mumatunhu akakwirira eECVID-19 hutachiona munharaunda dzevara.

Asi vakadzi vatema nemhuri vanoramba sei vakagwinya nepfungwa?

Kuti denda rinobatsira sei kuwedzera kushushikana nekushushikana

Kunze kwekutya kubatira hutachiona, tiri kugadzirisa kusagadzikana kwehupfumi kwayakakonzera. Vakadzi vatema vanowanzo kuve pakati pevanonyanya kutambura mune zveupfumi.

Denda iri rakasimudza matanda.

Kutya kwekushaikwa kwemabasa, kushomeka kwemabasa, uye kurasikirwa kwemari kwemabhizimusi madiki kuri kuwedzera kushushikana nekukonzeresa nyaya dzehutano hwepfungwa dzinove chaidzo zuva nezuva.

Kuzvidya mwoyo nezve kubhadhara rendi, kudzidzisa vana, uye kutenga chikafu zvinorema, zvakare.

Iyo Yevatema Vakadzi Hutano Imperative inoziva kuti vazhinji vatema vakadzi nevarume vari kunetseka kuchengeta kwavo kwepamoyo tsoka, kunyanya ikozvino.

Sekureva kweNational Alliance yeMental Illness (NAMI), vangangoita makumi matatu muzana vevanhu vakuru vemuAfrica vane chirwere chepfungwa vanowana kurapwa gore rega, zvichienzaniswa neavhareji yeUS ye43%.

Tinogona uye tinofanirwa kuita zvirinani mukupa mukana wekuwana kuchengetedzwa uye zviwanikwa, kunyanya izvozvi.

Kugadzirisa zvipingaidzo kuhutano hwepfungwa kuwana

Kunyangwe pasina denda repasirese, nharaunda dzemavara dzinorwa nekushorwa kuitira kuti vagadzirise zvido zvehutano hwepfungwa. Izvo zvinonetsa kuti ugone kupa rubatsiro uye rutsigiro rwakakodzera mutsika.

Actress Taraji P. Henson arikuita chikamu chake kuburikidza naBoris Lawrence Henson Foundation (BLHF).

Henson nguva pfupi yadarika akatanga chirongwa cheCOVID-19 chaiyo yekurapa kushandira nharaunda dzemavara sezvavanofamba shanduko huru yehupenyu yakakonzerwa nedambudziko rekonavirus.

"(BLHF) inoziva kuti panguva ino yakaoma, kupa mutengo wehutano hwepfungwa kunogona kuva chipingaidzo munharaunda yeAfrica America.

"Kufanira kusarudza pakati pekudya uye hutano hwepfungwa hachisi chinhu icho munhu chaanofanirwa kufungisisa," Henson anodaro mune chirevo pane webhusaiti yeBLHF.

"Tiri kufamba takatsemuka, takakuvara uye takakuvara, uye hatifunge kuti zvakanaka kutaura nezvazvo," anodaro.

“Hatitaure nezvazvo kumba. Zvinodziviswa. Icho chinhu chinoita kuti utaridzike kunge usina kusimba. Tinoudzwa kuti tinamatire kure, "anowedzera.

“Vanhu vari kuzviuraya. Vanhu vari kubata chiveve nemishonga. Hazvisi zvese zvakagadziriswa nepiritsi. ”

Iyi nyowani COVID-19 nyika yemabasa akarasika uye kuzviparadzanisa kwakaita kuti zviwedzere kuoma. Asi masangano anopa rubatsiro rwehutano hwepfungwa, senge BLHF, inogona kuve yakakosha kune vanhu vari kutambura mudambudziko iri nekupfuura.

Matipi ekugadzirisa hutano hwepfungwa

Chekupedzisira, hutano hwepfungwa uye nyanzvi dzekurapa dziri kubvuma kukanganiswa kwekushushikana, post-traumatic stress syndrome (PTSD), kushushikana, kushungurudzika, uye kumwe kurwa kwehutano hwepfungwa munharaunda dzeVatema.

Barbara J. Brown, PhD, Washington, DC-based psychologist weCapitol Hill Consortium for Counselling and Consultation, LLC, anoti, "Kunyangwe iri COVID-19 kana chimwewo chinhu, chichava chechokwadi nguva dzose kuti zvakanyanya kurasikirwa kwekutonga izvo tinonzwa kubva kune chimwe chinhu chisiri chedu, kunyanya kudiwa kuchave kwekutsvaga nzvimbo yekudzora mukati medu. ”

Hutachiona uhwu husingazivikanwe ndima kwatiri tese, uye haudi kuongororwa kuti ubvume uye ugone kusimbisa manzwiro ako ekunetseka uye kusava nechokwadi.

"Kukurudzira hunyanzvi hwedu hwemukati kurwisa ndiko kuzvidzivirira kwedu kwakanyanya kubata nehutano hwedu hwepfungwa panguva yazvino COVID-19 denda, Brown anodaro.

"Kana tichizovaka simba rekuzvidya mwoyo, tinofanirwa kuenda kunzvimbo dzakakosha dzekurara, kurovedza muviri, uye chikafu kunovaka hwaro hwekugadzikana mupfungwa.

Hezvino zvimwe zvinhu zvaunogona kuita izvozvi kutsigira hwako hwepamoyo uye hwepfungwa hutano.

Chengetedza mishonga

Kana iwe uine chirwere uye wakapihwa mishonga yekugadzirisa hutano hwako hwepfungwa, ramba uchitora.

Uye kana usingakwanise kutenga mishonga yako, nekuda kwekurasikirwa nebasa, kurasikirwa kweinishuwarenzi, kana zvimwewo nyaya, kune zviwanikwa zviripo.

Gadzira maitiro

Tora purogiramu uye edza kuomerera pairi zuva nezuva. Maitiro akakosha mukugadzirisa hutano hwako hwepfungwa uye hwepanyama.

Idya uine hutano

Chikafu chitsva chine hutano, semichero nemiriwo, chakakosha kugadzirisa hupenyu hwako hwepanyama uye hwepfungwa. Dzivisa mafuta akawandisa uye zvine shuga yakawanda zvekudya zvinopa zvisina makarori

Rovedza muviri

Tora mweya mutsva uye kurovedza muviri. Unogona kusakwanisa kuenda kunzvimbo yekurovedza muviri panguva ino, asi kune akawanda makirasi epamhepo anogona kukubatsira iwe kuti uwane maminetsi makumi matatu pamwe neyekusimudzira manzwiro.

Maitiro eYoga anogona kubatsira kusimudzira hutano hwepfungwa uye hwepanyama. Kana kuti ingobuda ufambe.

Ive neshuwa yekudzidzira kudzikira kwemuviri, zvakare kunzi senge kushamwaridzana kusiyanisa, uye kupfeka chifukidzo, kana uchizove uripedyo nevamwe vanhu.

Gadzira inosimudzira playlist

Tora playlist yemumhanzi wako waunofarira. Inogona kubatsira kusimudza mafungiro ako uye kudzikamisa kushushikana kwako uye kutya. Inogona kunge iri vhangeri, jazi, hip hop, chikoro chekare, pop, kana chero imwe mhando yemumhanzi.

Gadzira kubatana

Tsvaga nzira nyowani dzekubatana nemhuri, shamwari, uye vaunoshanda navo.

Imwe yematambudziko makuru kusurukirwa isu tese tiri kunzwa kubva kugara mumba. Svitsa kune shamwari kuburikidza nesocial media, kufona, uye vhidhiyo yekufambisa masevhisi. Maturusi aya anogona kutibatsira kuti tinzwe takabatana.

Dyisa mweya wako

Usaregeredza hutano hwako hwepamweya.

Kufungisisa, kutenda, uye munamato zvese zvakakosha panguva dzakadai. Kungoita kuti hatigone kuenda kusevhisi izvozvi hazvireve kuti hatigone kunamata tiri kure pamwe chete.

Batanidza zvese.

Pazasi mutsara

Edza kusaisa pfungwa pazvinhu zvausingakwanise kuchinja izvozvi. Pane kudaro, tarisa pazvinhu zvaunogona kudzora.

Usambofa wakatya kutsvaka rubatsiro; kunyangwe iwe ukashandisa chaiyo kurapa kana kusarudza kufona hotline, gara wakabatana.

Uye rangarira kuti zvichave zvirinani kana tikaramba takabatana.

Iyo Black Women's Health Imperative (BWHI) ndiro rekutanga risingabatsiri rakavambwa nevakadzi vatema kuchengetedza nekusimudzira hutano nekugara zvakanaka kweVatema vakadzi nevasikana. Dzidza zvakawanda nezve BWHI nekuenda ku www.mira.net.