The For You series
After-birth wellbeingBachche ke janm ke baad apni sehat ka saathi
A few simple pages to share the nights, check in on your mood, name your helpers, steady yourself, and get ready for a doctor. The companion you fill in yourself, in the early weeks after birth.
Mera aaram aur feed ka plan
Janm ke baad ke hafton mein neend tootti rehti hai, aur aksar iske saath mann bhi udaas rehne lagta hai. Jin maaon ko sabse kam madad milti hai aur sabse zyada thakaan hoti hai, unhein sabse zyada dikkat hoti hai. Isliye apna aaram bachana aapke mann ke liye sacchi dekhbhaal hai, koi aish nahi. Feed aur raaton ka plan akele nahi, milkar banayein.
Likh lein ki kaun si feed aur kaun si raat kiske zimme hai, taaki bojh baant jaaye aur har baar sirf aap hi jaagti na rahein. Pati, aapki maa, koi behan, ya koi madad karne wala botal ki feed, nappy badalna, ya bas saath jaagkar baithna kar sakta hai taaki aap thodi aankh laga sakein.
| Din ka samay | Kaun feed ya madad karega | Main kaise aaram karungi | Ho gaya |
|---|---|---|---|
| Subah | |||
| Dopahar | |||
| Shaam | |||
| Raat, pehla hissa | |||
| Raat, doosra hissa |
Aur jaanna chahein to
Plan ka ekdam perfect hona zaroori nahi hai. Din mein ek bacha hua jhapki bhi, ya ek raat ki feed kisi aur ko de dena bhi, dheere-dheere judta jaata hai. Jahaan ho sake, bachcha soye to aap bhi so lein, aur chhote-mote kaam ruke rehne dein. Ghar ka kaam to chalta rahega. Aapka aaram nahi.
Aaj raat ek pankti bharein. Wo ek feed ya raat chunein jo aapko sabse zyada thakaati hai, aur is hafte bas wahi ek kisi bharose wale insaan ko saunp dein.
Meri mood aur neend ki jaanch
Kuch aasaan sawaalon wali ek chhoti si jaanch yeh jaldi pehchaanne ka ek acchi tarah parkha hua tareeka hai ki janm ke baad aap theek mehsoos nahi kar rahi hain. Yeh aap par koi thappa nahi lagaati aur na hi kuch tay karti hai. Yeh bas aapko aur aapke doctor ko yeh dekhne mein madad karti hai ki thoda aur gaur karna zaroori hai ya nahi.
Hafte mein ek baar, do minute chupchaap baithkar ise bharein. Koi sahi ya galat jawaab nahi hai. Iska kya matlab hai, yeh doctor padhta hai, yeh panna nahi.
| Is hafte | Mera number, 1 (kam) se 5 (accha) | Maine kya mehsoos kiya |
|---|---|---|
| Zyadatar din mera mood | ||
| Meri neend, bachche ko chhodkar | ||
| Jo cheezein pehle acchi lagti thi | ||
| Bachche se judaav mehsoos hona | ||
| Shaant rehna, tanaav mein na rehna |
Aur jaanna chahein to
Agar aapke number ek-do hafte se zyada kam bane rahein, ya girte hi jaayein, to yeh doctor ya nurse ko dikhaane laayak baat hai. Yeh panna apne saath le jaayein. Kaagaz par bana ek pattern bhari hui clinic mein sab kuch yaad rakhne ki koshish se zyada bataata hai.
Har hafte ek tay samay chunein, shayad koi shaant ravivaar, aur ek baar mein ek pankti bharein. Aadhi bhari jaanch bhi aapko aapka apna pattern dikha deti hai.
Mera sahaare ka naksha
Shuruaati hafton mein lagatar sahaara, chaahe pati ho, koi ghar ka sadasya, ghar aane wali nurse, ya baat karne ke liye koi aur maa, nayi maa ke udaasi mein doobne ki gunjaaish kam kar deta hai. Isliye pehle se yeh soch lena accha rehta hai ki kaun kis kaam mein madad kar sakta hai, isse pehle ki aap itni thak jaayein ki maang bhi na paayein.
Aapko sab kuch akele nahi uthaana hai. Kai gharon mein madad maujood to hoti hai, par kisi ne khulkar kaha nahi hota ki kaun kya karega. Yeh naksha use saaf kar deta hai, taaki madad maangna bojh jaisa nahi, balki pehle se tay kiye ek plan jaisa lage. Chhodiye log kya kahenge; ek aaram ki hui maa bachche ke liye sabse acchi cheez hai.
Ghar ke haath.
Kaun khaana bana sakta hai, safaai kar sakta hai, ya bachche ko god mein le sakta hai taaki aap aaram kar sakein? Unke naam aur wo din likhein jab wo aa sakte hain.
Baat karne ke liye koi.
Kaun bina judge kiye sunta hai, shayad koi aur maa jo isse guzar chuki hai? Uska number paas rakhein.
Sehat ki madad.
Aapka doctor, ghar aane wali nurse, ya clinic. Sehat ki kisi chinta mein kise bulaana hai aur number likh lein.
Raat ki paari.
Kaun raat ki feed ya subah jaldi ki zimmedaari baantta hai taaki aapko bina tooti neend ka ek tukda mil sake?
Aaj kam se kam do naam bhar dein. Phir ek chhota sa message bhejein aur kisi ek saaf kaam ke liye kahein, jaise "kya tum mangalvaar shaam ki feed le sakte ho?" Ek saaf aur chhoti maang ke liye haan kehna aasaan hota hai.
Mera shaant hone ka card
Jab seene mein jakdan ho ya mann mein tezi se khayaal daud rahe hon, to kuch dheemi saansein aapke shareer ko bataati hain ki wo surakshit hai. Yeh ek chhota sa tareeka hai jise aap kahin bhi istemaal kar sakti hain, ek haath bachche par rakhkar, madad ka intezaar karte hue, ya raat ki khaamoshi mein.
Is card ko wahaan rakhein jahaan aapko dikhta rahe. Jab koi lehar aaye, to ek-ek kadam dheere-dheere neeche utrein. Shuruaati hafton mein kabhi-kabhi sab kuch bhaari lagna aam baat hai; ek shaant minute sab kuch theek nahi karta, par saans lene ki jagah zaroor deta hai.
| Kadam | Kya karna hai | Ho gaya |
|---|---|---|
| 1 | Chaar tak ginte hue naak se dheere-dheere saans andar lein | |
| 2 | Chaar ki ginti tak halke se rokein | |
| 3 | Chhah ki ginti tak munh se dheere-dheere saans baahar chhodein | |
| 4 | Apne aaspaas dikhne wali paanch cheezon ke naam bolein, zor se ya mann mein | |
| 5 | Apne pair farsh par aur apni peeth kursi se tiki hui mehsoos karein | |
| 6 | Tab tak dohrayein jab tak aapke kandhe thode dheele na pad jaayein |
Aur jaanna chahein to
Agar daraawne khayaal aayein, ya aapko lage ki aap surakshit nahi hain, to yeh card madad ki jagah nahi le sakta. Bachche ko kisi surakshit jagah rakhein, kisi bharose wale insaan ko bulaayein, aur usi din kisi doctor ya helpline se baat karein. Jaldi haath badhaana kamzori nahi, balki taakat ki nishaani hai.
Abhi jab aap shaant hain, tabhi ek baar saans lekar dekh lein, taaki jab sach mein zaroorat pade to yeh jaana-pehchaana lage. Abhyaas se mushkil pal mein ise apnaana aasaan ho jaata hai.
Mere doctor se poochne ki baatein
Thodi si taiyaari chhoti mulaaqaat ko zyada kaam ki bana deti hai. Jaane se pehle apne sawaal likh lein, kyunki bhari hui clinic aur thaka hua dimaag milkar wahi baat bhula dete hain jo aap poochna chaahti thi.
Yeh panna apne check-up mein, ya bachche ke check-up mein saath le jaayein. Aap sirf bachche ke baare mein nahi, apne baare mein bhi pooch sakti hain. Koi sawaal chhota nahi hota.
Jin baaton ka zikr karna kaam aa sakta hai (jo bhi sahi lage, us par nishaan lagayein):
- Mera mood ya neend ek-do hafte se zyada waqt se kam rahi hai
- Mujhe bahut ghabraahat hoti hai, tanaav rehta hai, ya main aaram nahi kar paati
- Mujhe apne bachche se judaav mehsoos karna mushkil lag raha hai
- Mauka hone par bhi main theek se kha ya aaram nahi kar pa rahi
- Mere mann mein daraawne ya anchaahe khayaal aaye hain
- Main jaanna chaahti hoon ki mulaaqaaton ke beech main kise phone kar sakti hoon
Ek raat pehle ek ya do sawaal bhar lein. Ek likha hua sawaal bhi yeh pakka kar deta hai ki jo baat aapko sabse zyada pareshaan kar rahi hai, wo zubaan par aa jaaye.
Meri chetaavni wali soochi
Janm ke baad zyadatar udaasi aaram aur sahaare se halki pad jaati hai. Par agar udaasi, bebasi, ya daraawne khayaal kam na hon, to jaldi apne doctor, kisi nurse, ya helpline se baat karna sach mein madad karta hai, kyunki jo dekhbhaal in baaton ko shuru mein hi pakad leti hai, wahi dekhbhaal kaargar saabit hui hai. Madad maangne se aap kisi par bojh nahi ban jaati.
Is soochi ko kahin aisi jagah rakhein jahaan aapko dikhti rahe. Agar inmein se koi bhi baat sach hai, to usi din apne doctor, kisi nurse, ya helpline ko phone karein. Agar abhi isi waqt aapko ya aapke bachche ko khatra hai, to ise emergency maanein aur turant madad lein.
- Do hafte baad bhi na hatne wali udaasi ya rona, ya jo aur badhta hi jaaye
- Bebasi, khaalipan, ya yeh lagna ki haalaat kabhi theek nahi honge
- Bachche ke sone par bhi neend na aana, ya bahut zyada sona
- Daraawne ya anchaahe khayaal, ya khud ko ya bachche ko nuksaan pahunchaane ke khayaal
- Yeh lagna ki aap apne bachche ki ya apni dekhbhaal nahi kar sakti
- Koi bhi aisa pal jab aapko lage ki aap ya aapka bachcha surakshit nahi hain
Abhi jab haalaat shaant hain, tabhi is panne ke upar apne doctor ka number aur ek bharose wale insaan ka number likh lein, taaki mushkil pal mein aapko unhein dhoondhna na pade.
Yeh jaankari kahan se hai
Aur padhne ke liye
Yeh bharne ka ek saadhan hai, koi pareeksha nahin. Ise apne doctor ko dikhayein.