GUTOZA NO KUBUNGABUNGA UBWONKO

GUTOZA NO KUBUNGABUNGA UBWONKO

Nk’uko abakoresha imbaraga z’umubiri bakenera gukora ibikorwa bibafasha kubaka umubiri : kurya, kuruhuka, …kugira ngo imikorere yabo igende neza, ni nako ubwonko bukenera ibinyuranye kugira ngo bubashe gukora neza.

Ivan Nyagatare

Uko iterambere rigenda ryiyongera, usanga ari nako imikorere idufasha kubona ibidutunga igenda ihindagurika. Ubusanzwe, ibikorwa dukora buri munsi biri mu byiciro 2 :

  • Ibikorwa bisaba imbaraga z’umubiri : guhinga, kwikorera imizigo n’ibindi.
  • Ibikorwa bisaba gukoresha imbaraga z’ubwonko cyane : ubuvuzi, ubucuruzi, kwiga, kwigisha, kwakira abantu, akazi kanyuranye ko mu biro, n’indi mirimo.

Nk’uko abakoresha imbaraga z’umubiri bakenera gukora ibikorwa bibafasha kubaka umubiri : kurya, kuruhuka, …kugira ngo imikorere yabo igende neza, ni nako ubwonko bukenera ibinyuranye kugira ngo bubashe gukora neza.

Mbese hari icyakorwa kugira ngo ubwonko bukore neza kandi ku gipimo cyo hejuru ? Twifashishije ubushakashatsi butandukanye bw’abahanga mu by’ubuzima n’ubuzima bwo mu mutwe bwatangajwe kuri murandasi ku mbuga nka ameliorertasante.com, doctissimo.fr ; twabegeranyirije zimwe mu nama zaba ingirakamaro muri uyu mujyo :

Photo by Etty Fidele on Unsplash
  1. Kugerageza gukorera ahantu heza.
    Ntibivuze kuba hasukuye gusa. Ahubwo ni ahantu ukorera ukumva ko utuje, hatari umucyo cyangwa se umwijima bikabije byakwangiza amaso ; hadakonje cyane cyangwa se ngo habe hashyushye bikabije. Ubushyuhe ntibukwiriye kujya munsi ya degere celisiyusi 20, naho umucyo nturushe ingufu urumuri rusanzwe rw’izuba. Umucyo urusha ingufu urumuri rusanzwe rw’izuba utuma hakorwa umusemburo wa cortisol mwinshi, bigatera kunaniza ubwonko no kugira umujagararo –stress.
  2. Kugerageza gukumira ibirangaza mu mwanya wagenewe gukorerwamo akazi.
    Ibi bivuze ahantu hari urusaku rucye, hari abantu baringaniye kandi bari muri gahunda imwe mu bikorwa bifite aho bihuriye n’akazi urimo. Ubushakashatsi bwakozwe bugaragaza ko niba ushaka gukoresha ubwonko cyane, atari shinganwa kujya gukorera ahantu hiherereye cyane.
  3. Kugira ibihe byo kumva umuziki utuje.
    Kumva umuziki utuje ni ingenzi ku mikorere y’ubwonko. Uyu muziki utuma umusemburo wa Dopamine ukorwa ku bwinshi, ibi bigafasha ubwonko gukora no gukanguka. Bituma ubyitoje yiyubakamo ubushobozi bwo guhanga udushya, kugira ibitekerezo byagutse no gufata imyanzuro ikwiriye.
  4. Gufata umwanya wo kwitekerezaho.
    Iterambere ryazanye byinshi birimo itumanaho ryubakiye kuri murandasi –imbuga nkoranyambaga nka facebook, twitter, instagram, whatsap, imo, viber, telegraph n’izindi. Izi mbuga, imwe mu nenge zazo ni uko zidatuma abantu babona umwanya ngo bitekerezeho. Usanga ahubwo muri cya gihe turangije imirimo tudafite icyo gukora ari ho duhugira kuri internet kuri izi mbuga nkoranyambaga. Ibi bituma ubwonko butabasha kwaguka, ahubwo ibitekerezo byawe bigasyigingira. Fata akanya mu gihe ukitse imirimo, wicare wenyine ahantu, ufate akanya ko gutekereza ku buzima no kwitekerezaho. Ibi bizafasha ubwonko bwawe gukora no gufunguka, ndetse binagufashe kumenya uko usabana n’abandi.
  5. Kumenya gukora ikintu mu mwanya wacyo.
    N’ubwo ubuzima tubayemo buduhatiriza kuba twakora byinshi icyarimwe, ariko burya binaniza ubwonko ku buryo byose utabikora neza. N’ubwo bikorwa mu kurengera umwanya –muri ya mvugo y’ubu yo ‘gucunguza uburyo umwete’, byagaragaye ko guterurira rimwe imirimo myinshi icyarimwe [multi tasking], bibyara amakosa mu kazi kuruta gukora buri cyose ukwacyo, kuko uba wagishyizeho umutima rwose.
  6. Kumenya guhitamo amafunguro afasha ubwonko gukura no gukora neza.
    Mu mikorere yabwo ya buri munsi, ubwonko bukenera amafunguro abufasha gukora neza no kutangirika. Amafunguro y’ingenzi mu mikorere y’ubwonko harimo inkeri, imboga rwatsi, ibishyimbo, ubunyobwa, amafi, ibihwagari, avocats, amagi, ikawa, the vert, chocolat yirabura, yoghurt, impeke zuzuye (umuceri, ingano, uburo, n’izindi). Naho ibyo ukwiriye kwirinda kuko byangiza ubwonko bwawe harimo ibiryo birunze cyane, amafiriti, ibyo kurya bikorerwa mu nganda –kubera ibinyabutabire babirungisha, inyama zitukura, n’ibindi.
  7. Gufata akanya ko gutembera mu busitani bwagutse, mu mashyamba cyangwa mu bindi byanya birimo umwuka mwiza.
    Bumwe mu bushakashatsi bwakozwe bwagaragaje ko gufata akanya ugatembera ahantu mu biti no mu mashyamba byongera igipimo cy’ubwenge bwibuka ku rugero rwa 20%. Gutembera mu busitani, mu dushyamba no mu byaro bituje bifasha ubwonko kuruhuka, naho gutembera mu mijyi no mu nsisiro zicucitse birabunaniza, kuko mbere yo kwambuka uzabanza ukenguze ko nta kinyabiziga kikugonga, urusaku rwo mu mujyi n’ibindi binyuranye birangaza cyane biranga ubuzima bwo mu mujyi. Niba utabasha gutemberera ahantu hatuje gutyo, ushobora kureba amafoto yerekana ubwiza nyaburanga wiyicariye ahantu hatuje. Buri foto ukajya uyiha umwanya ukayisesengura.
  8. Kwiyubakamo akamenyero ko kwandika gahunda, ugakora urutonde rw’ibyo uri bukore.
    Ni kenshi ushobora kubona abantu bamwe babyuka batazi icyo bari bukore, umunsi ukira bagihuzagurika. Ubushakashatsi bwerekanye ko kwandika ibyo ushaka gukora, uretse kugufasha kubyibuka binatuma amaraso abasha gutembera mu bwonko, bikabyongerera ingufu.
  9. Kwimenyereza gukora umwitozo wo gutekereza byimbitse [méditation].
    Nk’uko ukora imyitozo ngororamubiri ngo ukomeze imikaya yawe, ni nako meditation ifasha ubwonko gukura no gukomera. Ubushakashatsi bugaragaza ko uretse gufasha ubwonko gukora neza, meditation inarinda kwiheba, ubwoba, uburakari no guhangayika.
  10. Gufata no guha agaciro akanya ko kuruhuka.
    Inama zose zatanzwe haruguru zizagirira ubwonko akamaro igihe cyose uzaba wafashe akanya ko kuruhuka. Muri iki gihe, abantu benshi usanga bavuga ko batabona akanya ko kuruhuka, hitwajwe imvugo ko ‘turi mu kinyejana cy’umuvuduko’. Ariko nyamara akaruhuko k’iminota 25 gusa mu kazi gatuma urushaho gukora neza mu masaha akurikiraho. Niba ushaka kuba maso no kwita ku byo urimo gukora biragusaba kwimenyereza akaruhuko gato, iminota 10-20. Ibi bizakongerera ingufu mu masaha agera kuri 2 akurikiraho. Ku banyeshuri, niba urimo kwiga ukananirwa, ruhuka byibura isaha 1, nyuma yaho uzabasha kwiga ubishyizeho umutima ndetse no gufata neza.

Muri macye, uko iterambere rigenda ryiyongera, usanga ari nako imikorere idufasha kubona ibidutunga igenda ihindagurika, abantu bakabaho ubuzima bunaniza ubwonko n’umubiri, rimwe na rimwe bikabaviramo indwara zanahitana ubuzima bwabo.

Nk’uko twateruye iri jambo rero, abakora imirimo y’ingufu bakenera kurya no kuruhuka kugira ngo imikorere yabo igende neza, ni nako ubwonko nabwo bukenera ibinyuranye kugira ngo bubashe gukora neza no kugira ubuzima bwiza.

Tukaba dusabwa kwita kuri izi ngingo, n’ubwo atari byo byonyine bizadufasha kugira ubwonko bufite ubuzima buzira umuze, ariko tubyitayeho byadufasha mu mikorere yacu ya buri munsi.