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UBUZIMA BWO MU UMUTWE MU GIHE KIGOYE (COVID-19).

UBUZIMA BWO MU UMUTWE MU GIHE KIGOYE (COVID-19).

Nta gushidikanya buri muturage w’isi ari kunyura mu bihe bikomeye bitewe na COVID-19; amashuri n’ibigo by’ubucuruzi byarafunze, abantu bategetswe kwitaza bagenzi babo, abantu bategetswe kumara igihe cyose mu rugo,... Ni ibihe by’ikigeragezo gikomeye.

Ivan Nyagatare
Ivan Nyagatare


Icyorezo cya COVID-19 kiri gutuma buri wese abaho mu buzima budasanzwe, nyamara bugenda bumenyerwa “nk’ubusanzwe!” N’ubwo amagara mazima ari intego nyamukuru ya buri wese, ni ingenzi cyane ko ubuzima bwo mu mutwe bwitabwaho kurushaho, cyane cyane muri ibi bihe by’umujagarararo ukabije, ubangamiye bikomeye imibereho isanzwe.

Nta gushidikanya buri muturage w’isi ari kunyura mu bihe bikomeye bitewe na COVID-19; amashuri n’ibigo by’ubucuruzi byarafunze, abantu bategetswe kwitaza bagenzi babo, abantu bategetswe kumara igihe cyose mu rugo,... Ni ibihe by’ikigeragezo gikomeye.

Nta gushidikanya, iki cyorezo gifite ingaruka zikomeye ku buzima bwo mu mutwe ku gice kinini cy’abatuye isi.  Amakuru meza ni uko ubushakashatsi bwagaragaje uburyo butandukanye bw’imyitwarire bwagufasha wowe, abo mubana cyangwa se umuryango mugari ubarizwamo; mukaguma mukomeye muri iki gihe.

1.ISHYIRIREHO GAHUNDA Y’IGENAMIKORERE.

Muri iki gihe imirimo yose n’ibyerekeye amasomo y’abanyeshuri biri kubera mu rugo, birashoboka cyane ko ushobora guhugirana muri ibyo, ukibagirwa gufungura, gukora imyitozo ngororamubiri, cyangwa se gufata akanya k’ibikorwa bifasha kuruhuka mu mutwe.

Nutabasha kwishyiriraho gahunda no kuyubahiriza, imbaraga zishobora kugushirana, ukisanga waguye agacuho, n’umunaniro mwinshi mu mutwe.

Iteganyabikorwa ryawe mu rugo rikwiriye kuba ryagutse kurushaho niba ufite abana mu rugo bakeneye ko ubafasha mu gusubiramo amasomo yabo, kandi ntacyo byangije kubafasha. Witabaze imfashanyigisho zateguwe n’ishuri cyangwa usabe inshuti kukunganira.

Niba nta bana biga ufite, ibyo ntibivuze ko utegetswe gukorera mu rugo amasaha 24 icyumweru cyose udahumeka! Fata ibiruhuko byo kujya ku mafunguro, zimya imashini urangije akazi cyangwa amasomo; hanyuma ugenere impera z’icyumweru cyangwa iminsi yawe y’ikiruhuko gahunda zigufasha kugarura intege mu mubiri.

Kuringaniza ku gipimo umurimo n’ubuzima busanzwe bihora ari ingenzi –noneho birushijeho kuba ingenzi muri ibi bihe by’icyorezo isi ihanganye nacyo.

2.FATA IBIHE BYO KURUHUKA ITANGAZAMAKURU!

COVID-19 ubu niyo nkuru igezweho mu binyamakuru byose, imbuga nkoranyambaga, n’ahandi hose hashoboka!.

N’ubwo ari ingenzi cyane guhorana amakuru agezweho, ubushakashatsi bw’Ikigo cy’abanyamerika cyita ku ndwara z’ibyorezo (the Center for Disease Control and Prevention-CDC) bushishikariza abantu kugira ibihe byo kuruhuka itangazamakuru: si ngombwa guhora uhagaritse umutima ku kantu akari ko kose kagiye hanze, ubudahumeka! Ushobora kugena nk’urugero iminota 20 buri munsi yo gushakisha amakuru, hanyuma bitarenze isaha runaka, ukaryama.

Uracyafite uburyo bwo gusuzuma amakuru mashya mu gitondo ubyutse. Cyangwa se nanone, ushobora gushyiraho gahunda yo gusuzuma amakuru agezweho ibihe runaka by’umunsi.

Icy’ingenzi ni ugushyiraho uburyo ukurikirana amakuru ariko butakubujije nanone guha agahenge intekerezo zawe.

3.GUSHYIKIRANA N’ABANDI KU MBUGA NKORANYAMBAGA.

Ni ingenzi cyane gukomeza umushyikirano hamwe n’abandi bo hanze mutabana mu nzu. Kandi si ibidasanzwe kumva ushaka gushyikirana n’abo hanze:  Kubera ko icyorezo isi ihanganye nacyo kidutegeka kutegerana mu buryo bw’umubiri mu matsinda manini, ntibivuze ko amakoraniro yok u mbuga nkoranyambaga nayo ari ikizira! Kuko muri kamere muntu ari ikiremwa kimenyereye kubana mu matsinda, ubwigunge bwatuma umuntu ahura n’ihungabana mu mitekerereze kandi bukongera umuhangayiko n’ibura ry’umutuzo.  

Birashoboka gutegura ibiganiro by’imbonankubone (video chat) mu matsinda mato cyangwa aringaniye, hifashishijwe ibikoresho bigezweho by’ikoranabuhanga (urugero: Zoom, Facebook messenger, Skype,…).  Mu gihe wumva uri mu bwigunge mu gihe uri gukorera mu rugo, ushobora gufungura izo mbuga mu bihe by’inama mbonankubone (video conferences), ugatumira abantu mu biganiro ku mbuga mu masaha y’akaruhuko k’amafunguro cyangwa se ibihe by’ikiganiro n’urwenya (video chat lunches,…).  Ushobora guterefona inshuti cyangwa umukunzi, abayeyi bawe cyangwa abandi mufitanye isano.

4.IMYITOZO NGORORAMUBIRI NI INGENZI.

Nta gushidikanya, imyitozo ngororamubiri igira uruhare mu gutuma umererwa neza mu mubiri.  

Byongeye, ubushakashatsi bushishikariza abantu bose ko bakwiye kwihatira ibikorwa byose byatuma bagira ubuzima bwiza muri iki gihe cy’icyorezo cya COVID-19. Imyitozo ngororamubiri yongera ingufu z’umubiri ndetse n’ibyiyumvo byawe, ugahorana akanyamuneza.  

Muri macye, hariho inyigo nyinshi zagiye zigaragaza uruhare rwiza imyitozo ngororamubiri igira mu kugabanya indwara zikomoka ku munaniro n’umujabagiro.  

Byaba byiza buri wese mubo mubana agize uruhare mu myitozo ngororamubiri mwateguye.

5.WIKWIFUNGIRANA: SOHOKA UFATE UMWUKA W’AHISANZUYE.

Uko umara igihe kinini mu nzu, niko ukwiriye kurushaho kugena umwanya uhagije wo gufata umwuka wo hanze.  Gena umwanya wo kugera hanze.  

Ushobora gutembera hanze n’inshuti -ariko utagiye kure y’urugo birumvikana-, ushobora kunyarukira mu busitani rusange muturanye, cyangwa se mu busitani bwo mu gikari.  

Akazuba ko hanze gatuma ubuzima bukomeza kugenda neza.

6.FATA IGIHE CYO KWITEKEREZAHO BYIMBITSE.

Uyu ni umwitozo ukeneye gukora uri wenyine, ahantu hatuje, ugamije kwishakamo amahoro y’umutima no kwishyira mu mutuzo.  

Uburyo bwo gutekereza byimbitse (Meditation) bushobora kuba imwe mu nzira zigufasha guhangana n’ibyiyumvo bijagaraye (stress), kumva wijimye cyangwa se kwototerwa n’umuhangayiko.  

Umujagararo wo mu ntekerezo cyangwa se ibyiyumvo byo kudatuza bigira uruhare mu ihindagurika ry’uburyo wiyumvamo.

Akenshi iyo umuntu ahangayitse, hakubitiramo no kwiyumva ananiwe, akarakazwa n’ubusa, kandi icyo gihe indwara zitandukanye ziramwibasira byoroshye.

Ukoresheje uburyo bwo kwisuzuma byimbitse (meditation) no kwishakamo amahoro y’umutima, uba uri no gufasha umubiri kuruhuka.

7.UGERAGEZE KWISHIMIRA INTAMBWE UTERA.

Kwandika mu kanyamakuru kawe k’ibanga intambwe utera buri munsi bigufasha nyuma y’igihe runaka gusuzuma imimerere y’ibyiyumvo byawe, ibikorwa ukora, n’imihindagurikire y’intekerezo zawe.  

Mu buryo bworoshye, andika ikikuje mu mutwe cyose. Muri ibi bihe isi ihanganye n’icyorezo, aho amakuru –amenshi anagoretse- acicikana mu bitangazamakuru, abahanga batanga inama yo kugerageza kwandika byibura buri munsi ikintu kimwe cyagushimishije mu buzima.  

Urugero se urishimira ko akazuba kakuryoheye uyu munsi, cyangwa se ko wabashije kubona ibyo ukeneye byose:ibyo kurya n’ibindi bya ngombwa; cyangwa se ko wabashije kubona umwanya uhagije wo kwita ku mbwa cyangwa irindi tungo ryawe ryo mu rugo.  

Niwumva kwandika byose bikubereye umutwaro, gerageza kugenera bene icyo gikorwa byibura iminota 5 mu gitondo cyangwa nimugoroba: bizagufasha kwiyumva umerewe neza muri wowe, kandi unezerewe.

8.VUGURURA IMITEKEREREZE YAWE.

Urugero rw’imbonerahamwe yagufasha mu kuzamura imitekerereze yawe, uyivana hasi (intekerezo njyasi = negative thinking) uyijyana hejuru (intekerezo njyejuru = positive thinking).

https://twitter.com/gentlemanwalkin

Intekerezo njyasi (negative thinking).

  • Naheze mu rugo!

Intekerezo njyejuru (positive thinking).

  • Kuguma mu rugo binyongerera amahirwe yo kutandura, kandi nkita ku muryango wanjye kurushaho.
  • Nzakurizamo kurwara! Nzaguma iwanjye. Nitondere amabwiriza y’isuku: bizangabanyiriza cyane ibyago byo kwandura indwara.

https://twitter.com/IshuriOrg

Iki ni igihe kigoye, ariko buri wese -cyane cyane abakiri bato- mukeneye igihe cyo gukora ibikorwa bifasha kuruhura mu mutwe buri munsi.  Ahari, ni igihe cyo kubyina, cyangwa se ni ukurebera hamwe filimi, cyangwa se udukino duteguriwe mu muryango, cyangwa se kwiga gukoresha igikoresho gishya, n’ibindi.

NTUTINYE GUSABA UBUFASHA.

Ushobora kugerageza, ariko ukumva birashaka kukurenga.  Nicyo gihe cyo kwitabaza abanyamwuga.  Kandi nta gitangaza kirimo.  Hariho abanyamwuga bahuguriwe gufasha abantu kunyura mu bihe bigoranye nk’ibi byo guhangana n’imibereho tutari tumenyereye.  Bagutega amatwi kandi buhoro buhoro, bakagufasha gutera intambwe igufasha guhangana n’izo n