Uburyo 10 bwagufasha kwirinda umujagararo (stress)

Umujagararo cyangwa ‘stress’ mu rurimi rw’Icyongereza, usobanurwa nko kumva udatuje, cyangwa uhangayitse biterwa n’ikibazo cyangwa ikindi kintu kikubayeho utari ubyiteze.

Ni uburyo umubiri witwara mu bihe bigoye. Ibi akenshi biterwa n’impinduka ziba ku muntu, mu rugo, mu kazi, n’ibindi bibaho bitunguranye cyane cyane bya bindi bigoye kwakira. Tekereza uhise umenya ko akazi wacungiragaho bakakwirukanyeho! Ntabwo ari byo nakwifuriza, ariko uko wumva waba umeze ni byo bisobanurwa nk’umujagararo.

Stress igira uruhare runini mu kwirinda ibyago tuba dushobora guhura na byo kuko aha uba usabwa kwitonda, ugafata icyemezo kigomba kukurinda, kurwana cyangwa guhunga. Hari abatekereza ko uku kujagarara buri gihe ari bibi ariko si byo. Ushobora kujagarazwa n’ibintu byiza bikubayeho nko kwakira impano itunguranye, n’ibindi utari witeze. Ku rundi ruhande ariko, iyo stress ikomeje igihe kirekire, ishobora kugutera indwara zo mu mutwe zirimo agahinda gakabije, n’ibindi bibazo by’ubuzima.

Ishami ry’Umuryango w’Abibumbye Ryita ku Buzima (OMS), rivuga ko kujagarara ari ikintu gisanzwe, ndetse ko uko umuntu abasha guhangana na byo bigira uruhare mu buryo abaho, neza cyangwa nabi.

Uribaza uti: “Ni ibihe bimenyetso byanyereka ko mfite stress?”

Iyo umuntu afite stress cyangwa iki kibazo cy’umujagararo, kuruhuka bimubera ingorabahizi, bishobora gutuma uhangayika, cyangwa ukumva utishimye. Kwa guhangayika rero bishobora gutuma utabasha gutuza ngo ushyire umutima ku kintu runaka ushaka gukora.

Hari ubwo umuntu arwara umutwe cyangwa akumva mu mubiri bitameze neza, hakaba hazamo kubabara mu gifu. Usanga kandi rimwe na rimwe ibi bishobora gutuma umuntu atakaza ubushobozi bwo kurya cyangwa akaba yarya ibirenze ibisanzwe. Umujagararo udashira rero ushobora gutuma ibibazo by’ubuzima byiyongera ku muntu ubisanganywe, byanatuma yiyahuza ibiyobyabwenge birimo itabi, inzoga nyinshi cyangwa ibindi biyobyabwenge.

Ibi rero byose bishora kugira ingaruka zikomeye ku buzima by’umwihariko ubwo mu mutwe, ari na yo mpamvu impuguke mu by’ubuzima zishishikariza abantu kwirinda stress.

Inkuru mbi ni uko stress iterwa n’ibyo twirirwamo bya buri munsi, kandi na none tutabireka kuko tubikeneye ngo tubashe kubaho, hakorwa iki?

Ese twakwirinda stress dute? Ngibi ibintu 10 byagufasha guhangana na yo

Abashakashatsi bagaragaje ko uko stress ikomeza kuzamuka bigabanya ubudahangarwa bw’umubiri; inkuru nziza ni uko hari ibi bintu 10 byagufasha guhangana n’umujagararo.

1. Fata amafunguro n’ibinyobwa bikwiye

Hari abantu biyahuza inzoga cyangwa bakarya cyane mu rwego rwo guhangana na stress, bishobora kubafasha by’igihe gito ariko biri kuzambya ibintu. Irinde kafeyine kuko iri mu bitiza umurindi umujagararo. Mu gihe ufite iki kibazo, usabwa gufata indyo yuzuye, kunywa amazi ahagije, kurya imbuto nyinshi n’ibindi bigize iyi ndyo mu rwego wo guhangana na cyo.

2. Irinde kunywa itabi

Abanywa itabi bavuga ko ribaganyiriza umujagararo, bitandukanye n’ukuri kuko nikotine ibyutsa umubiri, ikagabanya umuvuduko w’amaraso ndetse no guhumeka.

3. Menya ibigutera stress unabigabanye

Muntu asabwa gukora cyane kugira ngo azamure urwego ariho uyu munsi, ese ibi wabishobora warwaye cyangwa utakiri muzima? Oya, kugira ngo ubashe gutera imbere ni uko uba ufite ubuzima bwiza. Stress ikunze guturuka ku kuba utabasha gushyira ku murongo ndetse no kugenzura ibyo wirirwamo umunsi ku munsi. Ujya ubona umwanya wo kuruhuka? Ugomba gupanga, ukanakora ibyo usabwa, ariko ukizigamira igihe cyo kwiyitaho; ntabwo umwanya waruhutsemo uba wapfuye ubusa nk’uko bamwe babitekereza.

4. Kora imyitozo ngororamubiri buri gihe

Niba ukora siporo buri gihe, umaze kumenya akamaro kayo karimo no kugorora umubiri. Uretse ibyo rero ubushakashatsi bugaragaza ko gukora iyi myitozo by’umwihariko imwe ituma umuntu abira icyuya n’umutima we utera cyane “aerobics” na yoga bigabanya umujagararo. Aerobics ituma umusemburo utuma umubiri umererwa neza uzamuka.

5. Kora imyitozo iruhura mu mutwe

Gukora imyitozo yo kuruhura mu mutwe bigufasha kurwanya stress no kurinda umubiri wawe guhura n’ingaruka ziterwa n’umujagararo. Bumwe mu buryo bukoreshwa burimo tekiniki ifasha umuntu gutuza, akitekerezaho, akiga ndetse agasobanukirwa ibitekerezo n’amarangamutima bye; guhumeka winjiza umwuka unawusohora, n’ubundi butandukanye, bwose bukoreshwa hagamijwe kugira ubuzima bwiza. Ushobora kumanura porogaramu zo muri telephone zigezweho, zigufasha muri izi tekiniki.

6. Menya indangagaciro zawe

Ibikorwa byawe bikwiye kuba bihuye n’ibyo wizera, bikagufasha kubaho neza uticira urubanza. Irinde kugendera mu kigare, wikora ibintu ngo ni uko inshuti zawe ziri muri ibi cyangwa biriya. Kugira ibyo ukora wishinze abandi bituma uhora ku gitutu cyo kubikora ku rwego nk’urwabo, kandi bitaba nka byo 100% kuko mudashoramo bimwe.

7. Ba wowe, ukore ibyo ukunda

Ufite uburenganzira bwo kwemera cyangwa kwanga ibintu ubona byakujagaraza cyangwa binyuranye n’ibyifuzo byawe. Ntukagendere ku bandi cyane; ba wowe, wigenga, umenye icyo ushaka bizagufasha muri uru rugendo rwo kwirinda umujagararo. Wiba ‘nyamujya iyo bigiye’ bitazatuma nta cyo ugeraho, ukazajya uhora utekereza ko uri umuntu udashoboye kandi uba wabipanze mu buryo butari bwo.

8. Ishyirireho intego zishobora kugerwaho

Ni byo ushaka kugera ku nzozi zawe, ari na ho abantu bakunze kugwa mu mutego wo kumva ko aho bashaka kugera bigomba kuba mu gihe gito. Impinduka kandi zizaramba zisaba igihe, irinde rero kwiha intego utashobora kugeraho kuko byagutera kujagarara no kwiheba mu gihe byanze. Ibuka ko udashobora kubona ibyo ukeneye byose icyarimwe; shyiraho intego ushobora kugeraho, nuzigeraho ushyireho izindi, bityo bityo. Ibi bizakugeza kuri za nzozi zawe kandi bitaguteje ikibazo.

9. Ibuka icyo ushobora gukora neza

Mu gihe wumva wihebye, wumva utameze neza kandi wenda wigaya ku bintu runaka wakoze cyangwa utakoze, ibuka cya kindi ushobora gukora neza maze ucyiteho. Guhora witekerezaho nabi, nta cyiza wibonaho bishobora kugutesha icyizere kandi kiri mu ntwaro z’ingenzi zizakugeza ku nzozi zawe.

10. Biofeedback

Ubu buryo bugufasha kumenya neza, no kubasha kurwanya stress. Gukoresha iyi tekiniki, biguha amakuru y’umubiri wawe, ukamenya uko umutima utera, n’ibindi bigufasha kwiga kugabanya stress. Biofeedback ishobora gukiza indwara zikomeye zirimo n’iy’umutwe.

Ubundi buryo bwagufasha kwirinda no kurwanya stress burimo kuruhuka bihagije, gupanga neza ibyo no gukora neza ibyo ushinzwe, kugabanya igihe umara ukoresha ibyuma by’ikoranabuhanga birimo mudasobwa, televiziyo, telefone, imbugankoranyambaga n’ibindi kuko bishobora kugutera cyangwa kukongerera stress.

Isoko:
• https://www.who.int/news-room/questions-and-answers/item/stress
• my.clevelandclinic.org