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宝爸们快点学起来!如何调理宝妈产后抑郁?

出处:网络收集 日期:2024-06-24 10:19:08 编辑:秩名

你已经坚持了9个月,终于跑完了全程,获得了奖杯,你应该得到关注和关心。然而,在经历了不可思议的分娩后,某一时间,你抱着宝宝坐下来时,突然发现自己哭了起来。几周之后,你会发现一切都跟生产前不一样。宝宝的白天和黑夜是混淆颠倒的,你的也是;你也可能母乳分泌不足,你的体力流失得比补充得要快。宝宝不像书上写的那个样子,你的爱人也是。到两周快结束的时候,你差不多已经患上了产后抑郁。
 
在女人一生中,没有哪个时候比产后一个月的改变更大了。难怪有50%~75%的妈妈会出现产后忧郁。大多数妈妈都会在分娩3天后,出现抑郁情绪,短暂的“低潮”,这主要是激素的变化引起的,也是高峰体验之后自然的情绪下滑。除了简单的情绪低落外,大约有10%~20%的妈妈会真正患上产后抑郁症,表现为对不能胜任育儿工作的焦虑、失眠、恐惧、突然哭起来、小题大做、精神混乱、懒得动、对打扮缺乏兴趣、对爱人态度消极——有时候对宝宝也是。
 
产后忧郁是当生活变化和能量消耗超出了你的体能、精神和情绪的承受能力时,身体发出的信号。这并不是说你很软弱,只是说明你已经精疲力竭,无力适应这么多变化。此外,生产和照顾宝宝的体力消耗,以及激素的变化,都是造成产后忧郁的原因。不过,虽然产后忧郁很普遍,还是有办法降低这些不良情绪的。
 

丈夫的呵护是良药

 
没有谁比丈夫更适合稳定妻子的情绪。其实可以理解新爸爸的心情,初为人父很容易把注意力全放在宝宝身上而忽视了正需要关心的妻子。可在妻子心里,生产前如掌上明珠的疼爱与产后被忽视冷落的这种心理落差,往往是促使其情绪阴郁的催化剂。所以,如果这时,丈夫能给妻子更多关注与关爱,是使妻子走出抑郁情绪的良药。
 

适应角色要趁早

 
荣升为妈妈后心情难免既兴奋又担心,担心自己手忙脚乱照顾不好宝贝,担心突然多了一个小生命会打扰与老公的二人世界,担心自己发福的体型再不能恢复窈窕……所以,与其事后无尽担心,不如做足功课,让自己产后能够尽快进入角色。可以买一些相关书籍来参考学习,也可以向心理咨询师寻求帮助。
 

利用一切外部资源

 
想要有阳光的心态,想要尽快赶走忧郁的情绪,多接触美好事物是必不可少的。经常听一些自己喜欢的音乐,柔和的音乐是舒缓焦虑和抑郁情绪的调节剂。还可以多到户外走走,阳光、绿植这些生机盎然的事物有助于激发内心追求美好生活的愿望。另外,运动也是释放不良情绪的好途径,产后体操和瑜伽很适合妈妈们,除了能够帮助自己尽快恢复自信的体态,还有助于安抚紧张、焦躁的情绪。还有你的朋友们,和她们分享你的心情,你的喜怒哀乐,不管懂或者不懂,她们都会发自内心地给你一些方法和启示,不要封闭自己的情绪。

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