Ubuzima tubaho none, dushyirwaho igitutu n’isi [stress]. Kuri buri muntu ufite ubuzima buzima, igipimo runaka cy’iki gitutu si igitangaza: ubuzima ni uruziga ruzenguruka. Ariko nanone niba igihe kinini ukimara uhanganye n’ibihe bya stress idashira, kugerageza guhangana nabyo bikaguhungabanya, ndetse bigashaka kukurenga; ni igihe cyo kwiga ingamba zagufasha guhangana kandi ukagumana umutuzo.
Ni imikorere karemano y’umubiri, aho igitutu gikabije gituma umubiri winjira mu mimerere iwutegurira kurwana/guhunga ‘fight-or-flight reaction’.
Muri iyi mimerere, umubiri ukora imisemburo iwutegurira amahitamo 2 ahabanye: guhangana n’icyago cyangwa se kukizibukira [kugihunga].
Mu isi ya none rero, stress ishobora kwakura iyi misemburo ikavuburwa, ukabasha gufata icyemezo cyo guhangana/guhunga mu gihe “icyago” ari isega mucakiraniye mu kayira mu ishyamba; ariko ya misemburo ntibashe kugira icyo ikumarira mu gihe “icyago” ari ikidodo gikomoka ku nshingano zo kuba usabwa kugira ibyo usobanura ku kazi.
Niba bikubaho inshuro nyinshi ko wumva uhangayitse cyangwa se ufite ikidodo, ya kamere karemano yo [kurwana/guhunga ‘fight-or-flight reaction’] muri wowe isemburwa mu buryo bworoshye. Ibi rero bikaba byakugira igitambo cy’ibihe bigoranye.
Icyo ukwiriye gukora ni ukwiga uburyo bwo kwihagararaho no gutuza mu gihe wadukiriwe n’ibihe nk’ibi :
Gerageza igikorwa cyo guhumeka byimbitse.
Guhumeka byimbitse kandi gahoro gahoro bifasha umubiri guhagarika gukora imisemburo ya stress, bityo ukabasha kuruhuka. Gushyira umutima ku mihumekere yawe kandi birangaza ubwonko ntibube bugihugijwe n’ibyari bikubangamiye: ibi biha intekerezo zawe guhugira ku biri kuba nonaha.
Muri iki gikorwa, umuntu ahumeka atambutsa umwuka mu mazuru, maze ukoresheje inda mu kigwi cy’igituza ukinjiza umwuka mwinshi. Nyuma yo kwinjiza umwuka, ukawufunga akanya, hanyuma ukawusohora gahoro gahoro uwunyuza mu kanwa. Iki gikorwa nukimaramo iminota itari myinshi, nibwo uziyumva uri kwinjira mu bihe by’umutuzo.
Iyubakemo ibitekerezo byiza.
Kwiyakiramo ko buri gihe [buri gahunda] haba hari ibitagenda neza ni ikibazo abahanga mu by’ubuzima bwo mu mutwe bita “intekerezo zubakiye ku guhorana ishusho y’amakuba/catastrophic thinking”; kandi ibi bizamura igipimo cy’umuhangayiko ndetse no guhora uhagaritse umutima [unagana].
Mu kigwi cyo guheranwa n’iyi mitekerereze njyahasi, ukwiriye kwihatira gutekereza ibyiza, ibinyuranye n’ibikudindiza. Urugero niba inzu yawe igisenge cyagurutse, ukaba ugomba kugisimbuza igishya, iyi ni gahunda igomba kuguhangayika byanze bikunze. Ariko nanone n’ubwo iki gikorwa kitari giteganyijwe, ukwiriye kucyakira nk’umwanya mwiza wo kuvugurura no kubaka mu buryo bugezweho, kandi bikanaba byiza ko ari igihe cyo gusuzuma imikorere y’ubwishingizi washinganishijemo inzu yawe.
Kwiyubakamo gutekereza neza bibashisha ubwonko bwawe gukumira stress kandi ukagumana umutuzo.
Kuruhuka bihagije.
Iyo waraye rwantambi [wasinziriye nabi], nta kabuza n’umunsi wawe uba utari bukorohere. Kwadukirwa na stress n’umuhangayiko birimbanyije byanze bikunze biganisha ku kubura ibitotsi, byakomeza ukisanga mu ruziga rwiziringa: kubura ibitotsi bituma wirirwa nabi, ukadukirwa na stress kuko utasinziriye neza.
Ibi rero birumvikanisha ko ibitotsi ari ikintu cy’ingenzi mu buzima. Ugomba gufata umwanya uhagije wo kuruhuka ugasinzira, cyane cyane mu gihe ufite ibiguhatiriza: ryama kare, witaze ibikoresho by’ikoranabuhanga.
Gusohoka ugasabana n’ibidukikije.
Ushobora gusohoka ugakora siporo mu mutuzo w’ibidukikije bigira umumaro umwe no gusinzira bihagije ku byerekeye gukumira stress n’umuhangayiko. Iyi siporo ifasha umubiri kuvubura imisemburo ituma umubiri ugubwa neza, ndetse ubwonko bugahumeka neza.
Niba ku kazi uri ku gitutu, ushobora gufata iminota 5 yo gutuza no guhumeka umwuka wo hanze. Ibi bizagufasha gutuza, bityo ubashe gutekereza neza ku byo urimo – uzanabasha kubona ko n’ubwo rishobora kuba ari ihurizo uhanganye naryo, ntabwo ari ikibazo cy’urupfu n’ubuzima.
Gukora umwitozo wo gutekereza byimbitse mu mutuzo (meditation).
Gukora meditation byagaragaye ko bigabanya stress kandi bikagira uruhare mu guha ubwonko imbaraga, bukabasha kugenzura amarangamutima ndetse ukabasha kugumana umutuzo mu gihe kigoye.
Gukora umwitozo wo gushimira [gratitude].
Kugira akamenyero ko gushimira ku bw’impano y’ubuzima bifasha kugumana icyizere ndetse no kudacibwa intege n’ingorane zadutse zose.
Hari ubushakashatsi bwagaragaje ko abantu bimenyereje kwandika mu gakayi ibitekerezo byabo ku kwishimira impano y’ubuzima bituma umusemburo wa cortisol ugabanuka mu mubiri wabo. Uyu musemburo niwo utuma umuntu yadukirwa na stress. Gerageza gufata iminota mike buri mugoroba maze wandike byibura ibintu 5 ushimira ubuzima: bizatuma ugenda umererwa neza.
Gendana n’abantu babona ubuzima mu ruhande rwiza.
Hari abantu umuntu abana nabo, bakaba abantu bakuzanira stress. Hari igihe biba bidashoboka kwigizayo bene aba bantu, mugomba kubana. Igihe rero wumva wugarijwe na stress uterwa na kanaka, ibyiza ni ukumubererekera ukagerageza kumarana akanya n’inshuti n’umuryango –bamwe bagufasha kugaruka mu mwanya mwiza.
Gutoza ubwonko bwawe gutuza mu bihe bigoye.
Ntabwo ushobora kugenzura ibyo ejo hazakuzanira, ariko ushobora kwitoza guhagarara wemye mu bihe bigoye. Kwimenyereza iyi myifatire bizagufasha kubaho utuje kandi wiyumvemo imbaraga zo guhagarara ushikamye, ikibazo wahura nacyo cyose.
Ubushakashatsi
1 https://www.psychologicalhealthcare.com.au/blog/keep-calm-pressure/
2 http://ucdmc.ucdavis.edu/welcome/features/2015-2016/11/20151125-gratitude.html
