IBYIZA BYO KWIYUBAKAMO IMIGIRIRE IBONEYE

“Ubuzima bwacu, uko bwaba buteye kose, nta kindi buri cyo usibye kuba ari urusobe rw’imigirire twiyubatsemo, ikaba ingeso” - William James.

Bumwe mu buryo bwakugeza ku mibereho yuje umunezero ndetse n’amagara mazima ni ukwiyubakamo imigirire iboneye, ukayigira ubuzima bwa buri munsi. Mu gihe byumvikana ko imigirire iboneye ari uburyo bwizewe bwo kunoza imibereho yawe, wigeze wibaza impamvu ari ingenzi cyane kwiyubakamo iyi migirire iboneye ndetse ukiyaka imigirire inengwa?

Abahanga mu by’imitekerereze basesenguye zimwe mu ngingo zemeza ko ari ingenzi cyane kwiyubakamo imigirire myiza.

Urusobe rw’Ingeso [Imigirire] Zawe Niyo Ndangamuntu Yawe.
Akamenyero mu migirire ni ikintu ukora buri munsi / buri gihe, utarinze kugitekerezaho. Urusobe rw’ibikorwa bigenda bikaba akamenyero mu migirire yawe –urugero nko kwihumura ubyutse cyangwa se kutihumura cyangwa se nanone kwihatira ibikorwa bikubakira amagara mazima- uru rusobe nirwo rugenda rukubaka umugabane munini ugize imiterere yawe nk’umuntu, mbese rukakugira uwo uri we bwite.

Ubwawe Ushobora Guhindura Imigirire Yawe.
Uruhande rwiza rw’imigirire ni uko ushobora kunoza urusobe rw’imigirire yawe, mu gihe idashamaje cyangwa se itakugeza ku byo ugamije. Gusa hano, kwiyaka ingeso runaka akenshi ntibiba byoroshye: Uko ingeso irushaho kuba mbi, niko no kuyiyaka birushaho kuba ingorabahizi.

Imigenzereze Iboneye Igufasha Kugera ku Ntego Zawe.
Niba mu ndoto zawe harimo kuzaba intyoza mu gusiganwa ku magare, ntabwo uzahubukira kwiroha mu masiganwa ya mbere atangajwe utabanje gukora imyitozo! Bisaba igihe kitari gito ndetse n’imyiteguro myinshi kugira ngo ube ushyitse ku rugero rwo guhangana mu isiganwa nk’iri. Intambwe ibanza rero mu kugera ku ntego iyo ari yo yose ni ukwishyiriraho akamenyero ka buri munsi: Niba ukeneye akazi, ufite gushyiraho gahunda yo gushakisha amakuru y’akazi buri munsi.

Imigirire Yubakirwaho Urufatiro Rw’ubuzima.
Kubera ko imigirire yawe ari yo ndangamuntu yawe -imigirire yaba iboneye cyangwa se inengwa- uzahitamo kubakiraho akamenyero kawe niyo izaha ishingiro ubuzima bwawe bwose: Niba uri umuntu ukunda gusabana n’abantu, nta kabuza igihe kinini uzaba umuntu wishimye. Niba warimenyereje gufata amafunguro aherekejwe n’imboga kenshi, nta kabuza uzaba umuntu ufite ubuzima buzira umuze.

Hagurukira kwiyubakira ubuzima bwuje umunezero burangwa n’amagara mazima uhitamo kwiyubakamo imigirire iboneye.

Akamenyero Gasimbura Gukorera Inyungu.
Mu buzima bwa buri muntu bibaho ko hari iminsi wumva bitakurimo gukora bya bikorwa dusunikirwamo n’inyungu bituzanira: imyitozo ngororamubiri [amagara mazima], kujya ku kazi [umushahara] cyangwa se no gufata amafunguro ubwabyo [kubaka umubiri] – mbese waramutse nabi. Ariko noneho mu gihe ibikorwa nk’ibi wabyinjije mu migirire yawe nk’akamenyero, bizaba bimwe mu bikugize, mbese ukisanga uri kubikora bitiriwe bigusaba kubitekerezaho cyane.

Kwimenyereza imigirire iganisha ku kwiyubakira amagara mazima bizaguha ubuzima buzira umuze mu gihe cyose cy’imibereho yawe. Kwiyubakamo bene iyi migirire ntabwo ari igikorwa kidashoboka, kuko icyo bisaba ni ukwiyemeza ndetse no kwimenyereza ugana ku cyo ugambiriye.

Akamenyero mu Migenzereze ni Ingenzi.
Imigenzereze yawe igenga ubuzima bwawe kurenza uko ubyibwira. Imigenzereze yabaye akamenyero mu buzima bwa muntu, igira umuzi muremure mu mibereho ye. Mu by’ukuri, ubwonko bwa muntu bwizirika kuri ya mikorere yabwinjiriye nk’akamenyero, butitaye ku bindi –harimo no gusuzuma niba ya migirire ishyize mu gaciro.

Mu bikorwa byawe bya buri munsi, umugabane ugera ku ijanisha rya 40% si ibishingiye ku byemezo ufata, ahubwo ni ibishingiye ku kamenyero wubatse mu migirire yawe.

Usibye kuba imigirire ari ingenzi mu mibereho, ikomeza no kugenda yiyubakamo akamenyero uko ibihe biha ibindi, noneho ukisanga kubera akamenyero hari ibikorwa wakoze utiriwe unabitekerezaho. Ibi rero biradushishikariza kwihatira kwiyakira mu migenzereze iboneye.

Imigirire yahindutse akamenyero igira imbaraga kuko iba isigaye igenga imikorere y’ubwonko: ku myitwarire runaka, ubwonko burekura imisemburo itera umubiri kugubwa neza, bigafatwa nk’igihembo umubiri uhembwe ku bwa ya migirire.

Imigirire Ikorera Mu Ruziga Rw’akamenyero.
Abahanga mu buzima bwo mu mutwe n’imitekerereze ya muntu bagerageje gushushanya incamake y’iyi migirire ikorera mu ruziga rw’akamenyero.

1. Imbarutso: iyi ishobora kuba ahantu runaka, igihe runaka cy’umunsi, umuntu runaka, amarangamutima runaka, impumuro runaka,…
2. Akamenyero: Kureba televiziyo, gutumagura agatabi, kurya chocolate, kurya inzara,…
3. Igihembo: Kugubwa neza gukomoka ku misemburo [Dopamine] irekurwa n’ubwonko nk’igihembo kuri icyo gikorwa cy’akamenyero.

Kubera kwa kumva umubiri uguwe neza ku bwa ya misemburo irekurwa n’ubwonko nk’igihembo, rwa ruziga rw’akamenyero rurushaho kwisubiramo.

Uru ruziga uko rurushaho kwisubiramo uko igihe gitambuka, niko amaherezo umuntu yisanga mu bikorwa runaka atiriwe abitekerezaho: akamenyero kakabyara imigirire yisubiramo.

Igihe igikorwa runaka gihindutse akamenyero, ubwonko ntibuba bukigira uruhare rwuzuye muri cyo. Wisanga ukirimo na mbere yo gufata icyemezo cyo kucyinjiramo.

Gusobanukirwa uburyo igikorwa gihinduka akamenyero binyuze mu ruziga rw’akamenyero bituma bitworohera kugenzura imigirire yacu –yayindi igizwe n’urusobe rw’ibikorwa bitugize abo turi bo.

Kwihatira Kwiyubakamo Imigirire Iboneye.
Kugira akamenyero mu bikorwa runaka bigufasha kubasha kuzigama ingufu zikoreshwa mu kwita ku bindi bikorwa. Ibi ni ingirakamaro. Ariko niba habayeho ko ‘winjirirwa’ n’imigirire mibi, icyo ukeneye ni ukuyiyaka no kuyisimbuza imigirire iboneye.

Usibye igihe waba ufashe icyemezo cyo kwiyaka imigirire mibi ukayisimbuza imigirire mishya iboneye; rwa ruziga ‘rwakwinjiriye’ rukomeza kwisubiramo igihe cyose ya mbarutso (cue/trigger) ikozweho.

Imigirire myiza ni ingirakamaro mu buzima.

• Hafi kimwe cya kabiri cy’ibikorwa ukora ku munsi bigengwa n’akamenyero mu migirire.
• Imigirire yamaze kuba akamenyero igira ingufu kubera impinduka itera mu bwonko.
• Imigirire Ikorera Mu Ruziga Rw’akamenyero: Imbarutso, akamenyero, igihembo.
• Igihe igikorwa runaka gihindutse akamenyero, ubwonko ntibuba bukigira uruhare mu kwanzura niba gikorwa cyangwa kidakorwa.
• Kugira akamenyero mu bikorwa runaka bigufasha kubasha kuzigama ingufu zikoreshwa mu kwita ku bindi bikorwa.
• Ni wowe bwite [umutimanama] ugomba kugenzura imigirire yawe, kuko ubwonko bwawe ntibushobora gutandukanya imigirire iboneye n’inengwa.