UBURWAYI BWO MU MUTWE : KWIYAKIRA NO GUFASHA UWAWE UBANA NABWO.

UBURWAYI BWO MU MUTWE : KWIYAKIRA NO GUFASHA UWAWE UBANA NABWO.

Akenshi, biragorana kuba wamenya uko wamutabara. Buri muntu ateye ukwe, kandi uburwayi bwigaragaza mu buryo butandukanye.

Ivan Nyagatare

KWAKIRA KUBANA N’UBURWAYI BWO MU MUTWE: MU GIHE ARI WOWE URWAYE.

Kubana n’uburwayi bwo mu mutwe ntibyoroshye.

Ni ikibazo mubana, utabona iherezo ryacyo. N’ubwo imiti cyangwa ubujyanama bifasha mu buryo bugaragara, umuntu ubana n’icyo kibazo bimusaba umuhate wisumbuyeho umunsi ku wundi, kugira ngo yumve amerewe neza.

Inama z’ingenzi zitangwa ni: ugukora imyitozo ngororamubiri no gukora imyitozo yo gutekereza byimbitse (meditate).  

Birafasha kuri benshi.  Abahanga bemeza ko hari ubundi buryo bworoheje nabwo iyo bwongewe kuri ubwo buvuzwe hejuru, butanga umusaruro.  Kugera ku rugero rwo kwiyakira bisaba igihe ndetse no kwihangana, ariko bigomba kugira impinduka zikomeye ku mibereho yawe.  

Zimwe mu nama z’ingirakamaro.

KWIYAKIRA UKO URI.

Umuhanga witwa Marsha Linehan yavuze ko kwiyakira uko uri ari: “ukwiyakira byuzuye, mu mutima wawe, mu bwenge bwawe, no muri roho yawe,”.

Ibi bisobanuye kwakira ko uko biri, ntacyo wabihinduraho. Dufashe urugero, tekereza ko serwakira ije igana aho uri. Birumvikana ko ntacyo wakora ngo uyihagarike.

Ariko umaze kwiyumvisha ko nta gisibya iri bukugereho, ushobora kugira icyo ukora, ugashaka aho uyikinga. Ariko ukomeje guhagarara aho, ukiringira ko iri buhagarare cyangwa ukiyumvisha ko nta serwakira ije, nta kabuza irakugwa gitumo, ikwangirize.

KUGERAGEZA GUHUMEKA BYIMBITSE.

Iyo uhuye n’iki kibazo, no guhumeka ubwabyo biba ikibazo, nyamara inzira nyayo ikuganisha ku mutuzo muri ibi bihe, ni uguhumeka neza.  Dufate urugero rw’umwitozo wa “5 3 7” wo guhumeka:

  • Injiza umwuka amasegonda 5.
  • Ufunge umwuka amasegonda 3.
  • Usohore umwuka amasegonda 7.

Uyu mwitozo ufasha umubiri kohereza ubutumwa ku bwonko ko bimeze neza (cyangwa ko bidatinze, uri bumere neza). Bidatinze, umutima wawe uzatera utuje, hanyuma wumve umubiri uruhutse – Akenshi, biza utanabizi!

KURANGAZA INTEKEREZO ZIKAVA KU BYIYUMVO URIMO

Gerageza gukora ibinyuranye n’ibyo intekerezo zawe ziguhatira gukora muri aka kanya.

Urugero: urumva ubihiwe kandi uhatirwa kwigunga: gerageza ahubwo kujya mu bantu – igikorwa kinyuranye n’icyo umutima uri kuguhatira.

Niba imihangayiko ikugarije, gerageza umwitozo wo gutekereza byimbitse (meditation). Niba wiyumva ibisazi bijaguye, gerageza igikorwa cyaguhugenza ugatuza. Uyu mwitozo uragoye cyane, ariko nuramuka uwushoboye, uzaba uteye intambwe ikomeye.

GUKORESHA UBURYO 5 BWO KUMVA BW’UMUBIRI.

Ubundi buryo wakwifashisha bwitwa “gukoresha uburyo 5 bwo kumva = the 5 senses”:  Mu kigwi cyo guhanga amaso ikintu kimwe, koresha uburyo bwo kumva 5 (gukora, kumva, kureba, guhumurirwa, kuryoherwa) ukurikirane ibintu bitandukanye icyarimwe.

Urugero: mu gihe wiyumva umujagararo ukwototeye (PTSD = post traumatic stress disorder) uri mu ishuri, hagarika ibyo wakoraga! Witegereze ibikuzengurutse. Witegereze urushinge rw’isaha ruzenguruka. Wumve intebe wicayeho. Ukurikire ijwi rya mwarimu. Ukurure umwuka w’ingwa zandika ku kibaho. Utamire akantu cyangwa bombo.  

Kuzenguruka muri ibyo byiyumvo byose bizagufata amasegonda make kandi bizagufasha kuba maso ku biri kuba ahankuzengurutse muri ako kanya.

GUHINDURA ISHUSHO Y’IBITEKEREZO URI KWIYUMVAMO.

Guhindukiza ishusho y’intekerezo bigusaba gufata ibyiyumvo runaka cyangwa se ikiguteye umujagararo hanyuma ukabitekereza mu yindi shusho inyuranye.

Dufashe urugero, guhera mu murongo w’ibinyabiziga zishoreranye. Birumvikana, ushobora gutekereza uti, “Ayiwe! Ubuzima bwanjye buri mu ngorane.  Ngiye gukererezwa n’izi modoka zidashyiguka aho ziri!. Kuki ariko arijye ibi bihora bibaho?” Ariko kino gitekerezo ushobora kugiha indi shusho: “Nibyo, umuhanda umeze nabi, ariko icy’ingenzi, ni uko ndi bugere iyo ngiye. Ntacyo nabikoraho, reka mbe niyumvira umuziki biramfasha gutegereza ko umuhanda ufunguka.”

Uramutse umenyereye uyu mwitozo, byahindura cyane imyitwarire yawe mu bihe bigoranye. Ariko, birumvikana kubishobora bisaba kwitoza wihanganye kandi igihe kirerkire.

KUGERAGEZA GUKANGUKIRA IBYIYUMVO BYAWE.

Niba uhanganye no guhatirwa guhakana ibyiyumvo byawe, bizagufata igihe kinini cyane kubasha kubishyira ku murongo, kubera ko uko twakira ibyiyumvo byacu, bidushoboza kubiha umurongo, cyangwa se guha gahunda isoko yabyo.  

Niba wumva uhangayitse mu gihe cy’iminota mike, gerageza umwitozo wo gutekereza byimbitse (meditation). Niwumva uburakari bukuzamutsemo, gerageza kumva umuziki utuje. Ugerageze kwisuzuma uko wiyumva.  Hanyuma wiyakire ugerageza

kwigizayo intekerezo njyahabi.  Ntabwo ari amahitamo yawe kuba ubana n’uburwayi bwo mu mutwe, ariko ushobora guha umurongo uburyo witwara mu guhangana n’ibimenyetso by’indwara.  Ntibyoroshye, ariko kwihugura no kwitoza uburyo bw’imyitwarire bigufasha kumererwa neza mu buryo bw’ibyiyumvo, mu ntekerezo ndetse no ku mubiri.

KWAKIRA KUBANA N’UBURWAYI BWO MU MUTWE: MU GIHE UWAWE ARIWE UBANA N’UBWO BURWAYI.

Birababaza cyane kubona uwawe ahanganye n’ibimenyetso by’uburwayi bwo mu mutwe.  

Akenshi, biragorana kuba wamenya uko wamutabara.  Buri muntu ateye ukwe, kandi uburwayi bwigaragaza mu buryo butandukanye.  Umurwayi ashobora kugaragaza ibimenyetso simusiga by’uburwayi, cyangwa se ugatangira kugira amakenga aturuka ku mivugire ye cyangwa imyitwarire ye.  Kuba uwawe umusobanukiwe neza, nabyo byagufasha kumenya uko wamufasha.  Ingingo zikurikira nazo zagufasha.

SHAKISHA UBUMENYI KU BIMENYETSO BY’INDWARA ZO MU MUTWE.

Dufashe urugero: kwigunga, imyitwarire idasanzwe ku ishuri, ku kazi cyangwa ahandi.  Kubura ibitotsi cyangwa se gutakaza ubushake bwo kurya. Uwariwe wese ugaragaza ibi bimenyetso ntibivuze byanze bikunze ko afite ikibazo mu mutwe, birashoboka ko byaba binafitanye isano n’ibindi bibazo.

Intambwe y’ingenzi kandi igoranye ni uguterura ikiganiro kuri icyo kibazo.  Ntabwo ukeneye kuba inzobere cyangwa kuba ufite ibisubizo ku bibazo bihari. Garagaza ikiguhangayitse kandi ugaragaze n’ubushake bwo gutega amatwi. Ntutinye gutobora ngo ubimuganirizeho.  Mubwire ko umwitayeho, kandi uhari kubwe.  Ukoreshe amagambo yitondewe. Urugero: “Urampangayitse…,” "Nifuzaga kugusaba ko waganira n’umujyanama w’ibibazo byo mu mutwe …."

Ugerageze kumugaragariza ineza no kwihangana, kandi wirinde gucenshura ibitekerezo cyangwa ibikorwa bye. Witondere kurenza amaso cyangwa se gusuzugura ibyiyumvo bye.  Ugerageze kumwumvisha mu kinyabupfura ko gushaka ubufasha nabyo ari ubutwari.

GUSHAKISHA UBUMENYI KU BUZIMA BWO MU MUTWE N’UBUVUZI BW’INDWARA ZIBWEREKEYEHO.

Gerageza kwaguka mu bumenyi. Uko urushaho kugira ubumenyi ku bibazo byo mu mutwe, ibimenyetso byabwo, ubuvuzi bushoboka n’icyo umuntu yakwitega, bizatuma ugira ubumenyi bwisumbuye ku buryo wafasha uwawe urwaye.  Wihatire gucenshura amakuru ubona.

GERAGEZA GUFASHA MU GUKURAHO INZITIZI MU GUSHAKA UBUFASHA.

Gerageza gutekereza hakiri kare inzitizi mwahura nazo mu gushaka ubufasha, unagerageze kuzikuraho. Urugero: umworohereze ushakisha hakiri kare abavuzi b’inzobere, amasaha babonekeraho, aho bakorera, ndetse n’ubwishingizi bukenewe. Niba ukeka ko nabyo byamubera inzitizi, utegure uburyo bwo gufata urugendo, uburyo bwo kuvugana n’abarezi cyangwa se umukoresha we.

NAWE UBWAWE UKENEYE UBUFASHA.

Mu gihe uhugiye mu kugerageza gufasha uwawe, ni ingenzi cyane kwiyitaho nawe ubwawe – mu buryo bw’umubiri ndetse n’uburyo by’ibyiyumvo. Wimenye ubwawe, kandi usobanukirwe aho imbaraga zawe zigera.

KWISHYIRIRAHO INTEGO ZISHOBOKA, MU BUFATANYE.

Ni ingenzi cyane kwishyiriraho intego zishoboka.  Gukira burundu ntabwo ari imwe mu ntego wahita wemeza ko wayigeraho: birashoboka ka hazagenda habaho koroherwa bisimburana no gusubirwa.  Mu gufatanya n’umurwayi wawe, ndetse n’abavuzi bamukurikirana, watanga ubufasha butandukanye muri gahunda yo kwita ku murwayi.

Ushobora kwiyumvisha ko ubufasha bwawe nta mumaro buri kugira, ariko ku murwayi ndetse n’umuryango muri rusange uzatangazwa n’uko bo batabibona gutyo.  Uwawe ashobora kuba ahanganye n’uburibwe bukabije bumubuza gusobanukirwa neza ubufasha uri kumuha kandi birashoboka ko atanagushimira. Ariko nta gushidikanya, ubufasha bwawe buzagira uruhare runini mu nzira yo koroherwa kwe.