For You
Pregnancy and new parenthoodPregnancy Mein Chinta
A gentle, plain guide for a pregnant woman carrying heavy worry: what the anxiety is really telling you, why it is common and not your fault, and simple ways to carry it more lightly.
Jab chinta sab par haavi ho jaaye
Agar pregnancy ne aapke man ko chinta se bhar diya hai, to na aap kamzor hain aur na hi aap ek buri hone waali maa hain. Pregnancy mein man ka chintit rehna bahut aam baat hai, aur ismein madad mil sakti hai.
Shayad chinta pehle chhoti thi aur phir badhti chali gayi. Kya baccha aaj theek se hil-dul raha hai. Kya yeh dard normal hai. Kahin delivery ke waqt kuch gadbad na ho jaaye. Kya main taiyaar hoon bhi ya nahi. Yeh sochein raat ko aati hain aur band hi nahi hotin, aur subah tak aap din shuru hone se pehle hi thak chuki hoti hain.
Aap ise man hi man nahi bana rahin, aur aap akeli to bilkul bhi nahi hain. Pregnancy ke dauraan chintit ya ghabraaya hua mehsoos karna bahut aam baat hai, yeh aapki koi kami nahi hai. Badi studies mein dekha gaya hai ki kareeb har paanch mein se ek pregnant mahila chinta mehsoos karti hai, aur jaise-jaise pregnancy aage badhti hai yeh badhti jaati hai, sabse zyada aakhri teen mahino mein. To agar chinta aapko abhi, aakhir ke dino mein sabse bhaari lag rahi hai, to yahi wo waqt hai jab bahut si mahilaon ko yeh sabse zyada mehsoos hoti hai.
Yeh kitaab aap par koi thappa nahi lagaayegi. Wo sirf ek doctor hi kar sakte hain. Yeh aapko yeh samajhne mein madad karegi ki aapke man mein kya chal raha hai, aur aapko kuch naram, sacche tareeke dikhaayegi jinse yeh chinta thodi halki karke uthaayi ja sake.
Meera ki pregnancy ko ikattis hafte ho chuke hain. Bahar se sab theek dikhta hai, pregnancy sehatmand hai aur ghar ke log khush hain. Par uske man ke andar ek aawaaz hai jo chup hi nahi hoti. Wo raat bhar jaagkar bacche ki halchal ginti rehti hai, har chhoti si tees ko baar-baar sochti hai, aur delivery ko lekar sabse bura sochti rehti hai. Usne kisi ko nahi bataaya ki yeh kitna bhaari lagta hai, kyunki log kahenge bhi kya. Sab use yahi kehte rehte hain ki yeh to uski zindagi ka sabse khushhaal waqt hai.
Meera ke liye, aur shayad aapke liye bhi, yahi sabse mushkil hissa hai. Aapse kaha jaata hai ki aap khili-khili aur shukraguzaar rahein, isliye yeh chinta baaki sab ke upar ek chhipi hui kami jaisi lagti hai. Par aisa nahi hai. Yeh chinta is baat ka ishaara nahi hai ki aap ek buri maa banengi. Yeh to ek thaka hua, zaroorat se zyada bojh uthaata man hai jo aapke bacche ko mehfooz rakhne ke liye overtime kaam kar raha hai.
Agle kuch dino tak bas chinta ko usse lade bina notice kijiye. Jab koi chinta waali soch aaye, to use dheere se naam dijiye: "Lo, phir wahi chinta aa gayi." Aap abhi kuch hal nahi kar rahin. Aap bas uski shakl pehchaan rahi hain, ki wo din ke kis waqt aati hai, aur kaun si baat use zyada tez kar deti hai.
Pregnancy ki yeh chinta hai kya
Pregnancy mein chinta ek aam, samajh mein aane waali haalat hai, ek aise man ki jis par bojh hai. Sirf chinta aapke bacche ko nuksan nahi pahuncha rahi, aur ise samajh lena khud ko dosh dene se kahin zyada madad karta hai.
Pregnancy ke dauraan ki bhaari, lagaataar chalne waali chinta ko English mein antenatal anxiety kehte hain. "Antenatal" ka matlab bas itna hai, janm se pehle. Yeh koi anokhi ya sharm ki baat nahi hai. Yeh pregnancy ke sabse aam anubhavon mein se ek hai, aur iska samajh mein aana theek bhi hai: aapka shareer badal raha hai, aapki zindagi poori tarah badalne waali hai, aur aapka man ek saath in sab cheezon ke liye taiyaar hone ki koshish kar raha hai.
Aisa mehsoos karne mein aap akeli bilkul nahi hain. Is tarah ki chinta kai deshon aur gharon ki pregnant mahilaon mein dikhti hai, aur Bharat ke jaise saadharan madhyam aur kam aamdani waale parivaaron mein yeh utni hi aam hai, shayad usse bhi zyada. Yeh na kisi ameer desh ki samasya hai aur na kisi kamzor insaan ki. Yeh bilkul aapke jaise gharon mein rehti hai.
Mujhe lagta tha ki aisa mehsoos karne mein mujhmein hi koi kharaabi hai. Yeh jaanna ki iska ek naam hai, aur itne saare aur log bhi aisa hi mehsoos karte hain, pehli baar tha jab main chain ki saans le paayi.
Meera, 31 hafte
Ab wo hissa jise narmi se thaame rakhna zaroori hai. Yeh chinta khud, ye tez daudti sochein aur neend ke bina beeti raatein, apne aap mein aapke bacche ko nuksan nahi pahunchaa rahin. Aapke chintit hone bhar se aapke bacche ko nuksan nahi hota. Jo baat maayne rakhti hai wo yeh nahi ki aap chinta mehsoos karti hain, balki yeh ki aapko ise akele aur bina madad ke uthaana na pade.
Aur jaanna chahein to
Chinta sirf man mein nahi, shareer mein bhi dikh sakti hai: dil ka tez dhadakna, chhaati ka jakad jaana, pet mein halchal, aur thake hone par bhi neend na aana. Ye shareer ke alarm system ke zaroorat se zyada bajne ki nishaani hain, iska matlab yeh nahi ki pregnancy mein kuch gadbad hai. Yeh jaan lena hi ki yeh ehsaas chinta hai, koi khatra nahi, apne aap mein ismein se thoda dar nikaal deta hai.
Yaad rakhiye
Chinta mehsoos karna aapko buri maa nahi banaata, aur apne aap mein yeh aapke bacche ko nuksan nahi pahunchaa raha. Yeh ek bahut aam ehsaas hai jo sahaara milne par theek hota hai. Sabse acchi aur kaam ki baat jo aap kar sakti hain, wo yeh hai ki ise sharm ki cheez nahi, balki aisi cheez maanein jismein madad li ja sakti hai.
Asal mein kya kaam aata hai
Aapko chinta ko zabardasti door dhakelne ki zaroorat nahi hai. Kuch aasaan, rozmarra ki aadatein pregnancy mein chintit man ko sachmuch shaant karti hain, aur inmein se koi bhi ek paisa nahi maangti.
Aap chintit man se behes karke use chup nahi kara saktin, aur na hi aapko aisa karna hai. Jo kaam aata hai wo chinta se ladna nahi, balki uske neeche ki zameen ko thoda-thoda, baar-baar naram karna hai. Roz dohraayi jaane waali chhoti-chhoti shaant aadatein, kisi ek badi koshish se zyada kaam karti hain.
Man aur shareer ki aasaan aadatein pregnancy mein chintit man ko sachmuch halka kar sakti hain. Aise tareeke jo dheemi saans lena, is pal mein narmi se dhyaan lagaana, aur shareer ko shaant karna sikhaate hain, unse pregnant mahilaon mein chinta, udaasi aur tanaav kam hote dekhe gaye hain.
- Dheemi saans lijiye: saans andar lene se zyada lambi saans bahar chhodiye, thodi-thodi der ke liye.
- Ek naram dinacharya rakhiye: niyam se neend, khaana, aur roz thodi der ki sair.
- Is pal mein laut aaiye: aisi paanch cheezein notice kijiye jo aap dekh, sun ya chhoo sakti hain.
- Ise akele mat uthaaiye: chinta ko kisi apne bhale insaan ke saamne bol dijiye.
Inmein se do ko thoda kareeb se dekhna zaroori hai. Pehli, saans. Jab chinta badhti hai to saans tez aur chhoti ho jaati hai, jo shareer ko bataati hai ki koi khatra hai. Saans ko dheema karna, khaaskar bahar ki saans ko andar ki saans se lamba karna, iska ulta ishaara bhejta hai, aur shareer shaant hone lagta hai. Yeh aasaan hai, muft hai, aur aap ise kahin bhi kar sakti hain, raat ke 2 baje jaagte hue bhi.
Doosri, ise akele na uthaana. Chinta ko akele na uthaana sachmuch maayne rakhta hai. Jin mahilaon ko lagta hai ki unke paas koi sahaara hai, pati, parivaar ya koi bharose ka dost, wo pregnancy mein chinta se kam joojhti hain, jabki bina sahaare ke mehsoos karna chinta ko aur bhaari kar deta hai. Aapko bade ghere ki zaroorat nahi hai. Ek aisa insaan jo bina judge kiye sun le, bojh halka karne ke liye kaafi hai.
Aur jaanna chahein to
Baatcheet se milne waali madad bhi kaam karti hai, aur iske liye kisi clinic mein baithna zaroori nahi. Aise tareekedaar program jo chinta waali sochon ko sambhaalna sikhaate hain, jinmein wo bhi shaamil hain jinhein aap ghar baithe ya phone par kar sakti hain, unse pregnancy mein chinta aur udaasi kam hote dekhi gayi hai. To agar kisi clinic tak pahunchna mushkil hai, tab bhi jahaan aap hain wahin madad paane ke sacche, aazmaaye hue tareeke maujood hain.
Aaj raat yeh kijiye. Dheere-dheere chaar tak ginte hue saans andar lijiye, phir dheere-dheere chhah tak ginte hue saans bahar chhodiye. Bas do minute ke liye aisa kijiye. Dhyaan dijiye ki aakhir mein aapka shareer thoda bhaari aur thoda shaant kaise mehsoos hota hai. Yeh aapka hai, jab bhi chinta badhe ise kaam mein laaiye.
Aur madad kab leni chahiye
Pregnancy mein kuch chinta hona bilkul normal hai. Par jo chinta bhaari ho, lagaataar rahe, aur aapki neend aur aapke din chheen le, uske liye kisi ko dikhaana theek hai, isliye nahi ki wo khatarnaak hai, balki isliye ki aap sahaare ki haqdaar hain.
Har pregnant mahila kabhi na kabhi chinta karti hai. Thodi chinta jo aati-jaati rahe, jise aap ek taraf rakhkar kisi acche pal ka maza le sakein, baccha paalne ka ek normal hissa hai. Aisi chinta ko doctor ki zaroorat nahi. Use bas thodi narmi aur aaraam ki zaroorat hai.
Aur madad tab leni chahiye jab chinta aam chinta jaisi lagni band ho jaaye: jab wo lagbhag har waqt bani rahe, jab wo raat dar raat aapki neend chheen le, jab aap kisi bhi cheez ka maza na le paayein, jab aapka shareer lagaataar tane hue taar jaisa mehsoos ho, ya jab daraawni sochein aapka peechha hi na chhodein. Bhaari, lagaataar chinta jo aapke dino par haavi ho jaaye, wo dikhaane ka ishaara hai, aap par koi faisla nahi.
Jaldi dikhaana faayde ka hai, aur iski asli wajah imaandaari se yeh hai. Isliye nahi ki sirf chinta aapke bacche ko nuksan pahunchaati hai. Balki isliye ki jaldi madad mil jaana aap dono ke liye accha hai. Ausatan, jin maaon ko zyada chinta rehti hai aur uska ilaaj nahi hota, unmein bacche ke thoda jaldi ya thoda chhota paida hone ka mauka thoda badh jaata hai, aur sahaara milne se yeh bojh halka hota hai.
Ek naram baat
Agar is panne se aap ek baat lein, to wo yahi ho. Madad maangna isliye nahi hai ki aap naakaam ho gayin, aur na hi isliye ki aapke bacche mein kuch gadbad hai. Yeh isliye hai ki jab aapko sahaara milta hai to aap aur aapka baccha dono behtar rehte hain. Maangna taaqat hai, kamzori nahi. Agar chinta kabhi bahut gehri ya daraawni ho jaaye, to apne doctor ko ya kisi helpline ko jald bataaiye, aur mat rukiye.
Aur jaanna chahein to
Kisi se baat karne se pehle aapka yeh pakka hona zaroori nahi ki yeh "kaafi bura" ho gaya hai. Agar aap soch rahi hain ki kahin aapki chinta bahut badi to nahi ho gayi, to yeh sochna hi apne agle check-up mein iska zikr karne ke liye kaafi wajah hai. Koi doctor ya nurse ise mahino tak chupchaap uthaate rehne ke bajaay jaldi sun lena kahin zyada pasand karenge.
Chintit man ke saath delivery ki taiyaari
Chintit man ko aksar delivery ka hi sabse zyada dar hota hai. Aap delivery ki har cheez par kaabu nahi rakh saktin, par aap kuch aise tareekon se taiyaari kar sakti hain jinse anjaana kam daraawna lagne lage.
Bahut si chintit maaon ke liye sabse bada dar khud delivery hoti hai. Dard, anjaana, aur wo sab cheezein jo alag tarah se ho sakti hain. Is dar ka kuch hissa yeh na jaanne se aata hai ki kya hone waala hai, aur zyada jaan lena aksar madad karta hai. Apne doctor ya nurse se kahiye ki wo aapko ek-ek kadam samjhaayein ki aam taur par kya hota hai. Jo delivery samjha di gayi ho, wo andhere mein sochi gayi delivery se kam daraawni hoti hai.
Aap pehle se narmi se taiyaari bhi kar sakti hain. Apna bag jaldi pack kar lijiye taaki wo ek chinta kam ho jaaye. Tay kar lijiye ki aapke saath kaun rahega. Apni dheemi saans ka abhyaas abhi se kijiye, taaki jab sabse zyada zaroorat ho tab wo jaani-pehchaani lage. Aap delivery ki har cheez par kaabu nahi rakh saktin, par jin hisson ki taiyaari aap kar sakti hain unhein kar lena baaki ko chhota kar deta hai.
Aur jaanna chahein to
Yeh yaad rakhna kaam aata hai ki us din aap akeli nahi hongi, aur aapko yeh sab apne dimaag mein sambhaalkar rakhne ki zaroorat nahi. Doctor aur nurse yeh har ek din karte hain aur wo aapko har marhale mein sambhaalenge. Aapka kaam delivery ko sambhaalna nahi hai. Aapka kaam saans lena hai, apne aaspaas ke logon par tek lagaana hai, aur unhein apna kaam karne dena hai. Apne sawaal pehle se likh lijiye taaki us pal mein aapko wo yaad na rakhne padein.
Delivery ko lekar jo cheezein aapko sabse zyada daraati hain, unki ek chhoti si list bana lijiye. Apni agli mulaakaat mein apne doctor ya nurse se kahiye ki wo bas upar ki do cheezein aapko samjha dein. Kisi dhundhle dar ko ek saaf, jawaab mile hue sawaal mein badal dena, use chhota karne ke sabse tez tareekon mein se ek hai.
Aage badhkar madad maangna
Aapko yeh akele nahi uthaana hai. Sahaara kai shaklon mein aata hai, aapke aaspaas ke logon se lekar aapke doctor tak, aur aage badhkar madad maangna taaqat ki nishaani hai.
Madad koi ek hi cheez nahi hai, aur iski shuruaat kisi clinic se hona zaroori nahi. Yeh apne pati ko yeh bataane se shuru ho sakti hai ki yeh kitna bhaari lagta hai, ya kisi maa, behen, ya dost par tek lagaane se jo bina judge kiye sun le. Bas ek bharose ke insaan ka sahaara mehsoos karna hi chinta ko uthaana aasaan kar deta hai. Ek sanyukt parivaar mein, jahaan "log kya kahenge" aapko apni bhaavnaayein chhipaane par majboor kar sakta hai, wahaan wo ek mehfooz insaan dhoondhna aur bhi zyada maayne rakhta hai.
Baatcheet se milne waali madad bhi kaam karti hai, aur iska bahut hissa ghar baithe aap tak pahunch sakta hai. Aise tareekedaar program jo chinta waali sochon ko sambhaalna sikhaate hain, jinmein wo bhi hain jinhein aap phone par karti hain, unse pregnancy mein chinta aur udaasi kam hote dekhi gayi hai. To agar kisi clinic tak pahunchna mushkil bhi ho, tab bhi sacchi madad aap tak aa sakti hai.
Aur jaanna chahein to
Jab aap kisi doctor se baat karein, to aapko ekdum sahi shabdon ki zaroorat nahi. Bas seedhe-seedhe keh dijiye: "Main bahut zyada chinta kar rahi hoon aur man ko shaant kar paana mushkil ho raha hai." Unhein aapki madad karne ke liye itna hi kaafi hai. Ek accha doctor sunega, ise gambheerta se lega, aur aapke saath milkar ek yojana banaayega, aur har faisle mein aap shaamil rehti hain. Agar bolkar kehna aasaan ho jaaye to apne pati ya parivaar ke kisi sadasya ko saath le jaaiye.
Yaad rakhiye
Chinta mein koi sharm nahi hai, aur usmein madad maangne mein bhi koi sharm nahi. Jo maayein aage badhkar madad maangti hain, wo naakaam hone waali nahi hotin. Wo to apna aur apne baccho ka khayaal rakhne waali hoti hain. Wo aap ho sakti hain, aaj se hi shuru karke.
Jo man aaj raat itni chinta kar raha hai, wahi man aapke bacche ko mehfooz rakhne ke liye pehle se jee-jaan se laga hua hai, aur wo us pyaar ko aur narmi se uthaana seekh sakta hai.
Aaj sone se pehle, ek chhoti si acchi cheez ka naam lijiye jo aap kal apne liye kar sakti hain: ek dheemi sair, kisi bharose ke insaan ko ek phone, do minute ki dheemi saans, ya bas kisi ek insaan ko yeh bata dena ki aap sach mein kaisa mehsoos kar rahi hain. Use likh lijiye, aur kal ki shuruaat wahin se hone dijiye.
Yeh jaankari kahan se hai
Aur padhne ke liye
Yeh guide samajhne mein madad karti hai. Yeh nidaan nahin hai. Uske liye doctor se milein.