Uburyo bwa MBCT bufasha iki?
Ubushakashatsi bugaragaza ko gahunda ya MBCT yagiye igaragaza ubushobozi bwo gufasha abantu bahuye n’ibibazo byo mu mutwe birangwa n’ihungabana [depression]. Bigitangira, iyi gahunda yari igamije gufasha mu guhangana n’ikibazo cya depression. Gusa gahoro gahoro yagiye igeragezwa mu kwita ku bindi bibazo byo mu mutwe, ndetse igaragara ko itanga umusaruro mu guhangana n’ibibazo birimo:
- Umuhangayiko.
- Uburwayi bwo mu mutwe bufitanye isano n’ibisazi.
- Ihungabana rikomoka ku ndwara izahaza umubiri.
- Umunabi.
- Kubihirwa.
- Ihungabana rigenda rigaruka.
- Ihungabana ryananiye imiti n’ubundi buvuzi.
Ibyiza bya MBCT.
Ubu buryo bw’ubuvuzi bushingiye ku gukumira intekerezo mbi no kuzisimbuza intekerezo nziza zisanisha imibereho yawe n’ubuzima bufatika [butari inzozi], mbese bushingiye ku bifatika ubamo.
Ubu buryo bufasha umuntu kugenzura intekerezo ze, atarangajwe no kwibaza ku byatambutse cyangwa se ku bizaza. Uburyo bwa MBCT kandi bufasha mu gusukura intekerezo, bugafasha mu kwigizayo intekerezo mbi ubusanzwe zigira uruhare mu gutiza umurindi ihungabana.
Ubuvuzi bwa MBCT bushingiye ku ihame ry’uko ‘niba warigeze kugira ihungabana rigendana na stress ikabije bishoboka ko uramutse usubiye mu bihe byakwinjije muri iryo hungabana n’ubundi utabura kugira ikibazo’.
Gukomatanya gahunda ya mindfulness na gahunda yo gukangura ibyumviro nibyo bituma MBCT igera ku ntego. Mindfulness igufasha kwigenzura no gusobanukirwa ibyiyumvo byawe, mu gihe gukangura ibyumviro bigufasha kwiyaka intekerezo mbi, ukabasha gutekereza mu buryo bwubaka ubuzima.
Imbaraga z’uburyo bwa MBCT.
Intego y’ibanze ya MBCT ni ugufasha abahuye n’ikibazo cy’ihungabana ririmbanyije, ikabafasha kwitoza kwigizayo za ntekerezo mbi zibasubiza hasi, zigatuma ihungabana rirushaho kubibasira. Ubushakashatsi bwatangajwe mu kinyamakuru The Lancet bwagaragaje ko ‘MBCT ifasha kurinda ko uwakize ihungabana yongera gusubirwa ku rugero ruyingayinga urw’imiti ikoreshwa mu gukumira iki kibazo’. Ubu buryo bwagaragaye ko bushobora gufasha mu gukemura iki kibazo ku ijanisha rya 50%, hatitawe ku gitsina, ikigero, urugero rwo kujijuka cyangwa se imibanire.
Ubushakashatsi kandi bwagaragaje ko usibye kuba MBCT ishobora kugabanya ubukana bw’ibimenyetso biranga ihungabana, ishobora no gufasha umuntu kugabanya ingufu zo kubatwa no kwifuza ibiyobyabwenge ku babaswe nabyo.
Ibyo kwitabwaho.
N’ubwo ubu buryo bw’imivurire bwagaragaje umusaruro ku bibazo bimwe na bimwe, ubushakashatsi buracyajya mbere kugira ngo amakuru yimbitse arusheho gusesengurwa kuri iyi ngingo.
Gusa ku bantu bigeze guhura n’ihungabana bakarikira hifashishijwe ubu buryo, abahanga babagira inama yo kwinjiza gahunda ya MBCT muri ya mikorere y’uburyo 3: gukangura ibyumviro, meditation na mindfulness; ibi ukabigira akamenyero ka buri munsi, muri buri gikorwa. Waba uri koza amenyo, kwiyuhagira, koza ibyombo, gukora imyitozo ngororamubiri, gusasa,…ibi ukabikora unagerageza MBCT, urugero:
- Gushyira umutima kuri icyo gikorwa urimo aka kanya, ukirinda kurangazwa n’ibyatambutse, ibikurikiraho cyangwa se intekerezo zitandukiriye.
- Kugira uruhare rutaziguye mu byo uri gukora.
- Kwitondera buri kantu mu bibera ahakuzengurutse.
- Kwirinda kubogama mu buryo ubonamo ibintu.
Uko ugenda ubishyiraho umwete, uzagenda ubitoramo akamenyero mu buzima bwawe bwa buri munsi, maze imibereho yawe ibashe guhinduka mu buryo bugaragara.
Ubushakashatsi
1 Mindfulness-Based Cognitive Therapy (MBCT). Mu nyandiko turakoresha impine ya MBCT.
2 https://www.verywellmind.com/mindfulness-based-cognitive-therapy-1067396
3 3 minute breathing space technique.
4 Bipolar disorder.
5 https://www.verywellmind.com/five-ways-to-curb-your-drugs-cravings.
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