UMUHANGAYIKO UKABIJE

 TYAZA ISHOKA YAWE:  HANGANA N'UMUHANGAYIKO UKABIJE

Rimwe na rimwe, kugira ngo ubashe kujya mbere, ni ngombwa guhagarara gato ukabanza ugatyaza ishoka yawe.

Hambere aha, nitabiriye inama yahinduye uburyo nkoramo imirimo yanjye ya buri munsi n'akazi mu buryo bugaragara,YANYIGISHIJE GUKORESHA UBWENGE AHO GUKORESHA IMBARAGA CYANE. Umwe mu batanze ibiganiro yarahagurutse atubwira inkuru yahise ikurura ibitekerezo byanjye ihindura imitekerereze yanjye.

Uku niko yatangiye:

Mu gihugu kimwe, hariho umugabo w'umunyamurava watemaga ibiti, yakundaga akazi ke kandi yari yariyemeje gukora ibishoboka byose kugira ngo abone umusaruro ukwiriye. Uwo mugabo yabyukaga kare cyane mu gitondo, agafata ishoka, akajya gutema ibiti. Mu minsi ya mbere, cyangwa ibyumweru, ibintu byagenze neza atangira kubona amafaranga menshi. Uko igihe cyagendaga gihita, niko n'umubare w'ibiti yatemaga ku munsi warushagaho kugenda kugenda ugabanuka.

Ibi byatumye atangira gutekereza icyo yakora, amaherezo afata umwanzuro ko agomba kongera amasaha yakoragamo akazi, akabyuka kare, ndetse akanigomwa ifunguro rya mu gitondo kugira ngo abone umwanya uhagije wo gukora akazi yizeyeko bizamubashisha kongera umusaruro. Ikibabaje nuko yatunguwe no kubona byarushijeho kuba bibi, bimusiga ananiwe cyane atazi icyo gukora.

Umunsi umwe, umusaza wari umaze igihe amwitegereza uko akora, yaramwegera aramubwira ati: "wa mugabo we, maze iminsi nitegereza uko ukora akazi kawe kuva ugitangira, bintera kukweger kuko nanjye maze imyaka 30 nkora bene aka kazi. Ndabibona ibintu ntabwo birimo kugenda neza, ariko harikintu kimwe ugomba usabwa gukosora kugirango ibintu byose bigende neza. Icyo kintu ntakindi uretse gutyaza ishoka yawe. Igihe watangiraga gukora, ishoka yawe yari nshya ityaye, ibasha gutema ibiti byihuse, ariko uko igihe cyagendaga gihita, yaragimbye ibura ubushobozi bwo gukomeza gukora neza itemba ibiti. Muri make rero, Ikintu cyonyine ugomba gukora ni ugutyaza ishoka yawe. Buri gitondo, jya ufata umwanya utyaze ishoka yawe kandi ntutekereze ko ari uguta umwanya kuko uzabasha kubona inyungu yabyo. Umusaruro uzaba mwinshi kurusha uko wabitekereza."

Uwo mugabo yarishimye cyane ndetse ahimira uwo musaza. Maze mu mugihe yari amaze gukurikiza inama ya wa musaza, ibintu byaraahindutse, umusaruro n'inyungu biragwira.



Amagambo ya Abraham Lincoln

Mu buryo nk'ubu rero, rimwe na rimwe natwe twibanda mu gukoresha imbaraga cyane aho gukorasha ubwenge, twirengeza ibintu byatuma ubuzima bwacu burushaho kumera neza. Tunanirwa gupanga/ gutegura gahuda, gufata umwanya mwiza hamwe nabo dukunda, ntidushishikazwe no gusabana n'abandi cyangwa gukurikirana amakuru, kuruhuka cyangwa kwita kumibiri yacu. Mu by'ukuri, ibi biganisha mu kunanirwa no gutanga umusaruro muke. Nyamara, iyaba twafataga umwanya wo kwisuzuma no gutyaza amashoka yacu, ibintu byagahindutse mu buryo butangaje cyane.

Noneho, nkuko umutwe w'amagambo ubivuga, reka twinjire mu ngingo ivuga k'umuhangayiko ukabije hamwe n'ibiwugize.

UMUHANGAYIKO UKABIJE (SITERESE) NI IKI? MBESE UTERWA NIKI?

Ishami ry'Umuryango w'Abibumbye ryita ku Buzima (OMS) rivuga ko guhangayika (siterese) ari impungenge cyangwa impagarara zo mu mutwe ziterwa n'ibihe bitoroshye.

Abantu benshi bahuza siterese n'ikintu kibi, ariko, iyo iri mu rugero, itugirira umumaro kuko ari nka moteri y'imbere idusunikira gufata ingamba no gukora imirimo. Wakwibaza ngo gute?  Guhangayika bidutera kubahiriza igihe ntarengwa, tukaba maso, kandi bikadufasha kwirinda akaga. Mu by'ukuri, guhangayika ni'nk'igisubizo cya kamere bibazo by'ubuzima, kandi buri wese ahura nabyo ku rugero runaka. Ahubwo, ikibazo kivuka igihe umuhangayiko urenze ikigero cyiza, bigira ingaruka mbi ku mibereho yacu muri rusange.

Ibitera umuhangayiko ukabije

Twifashishije ibyanditswe na Dr. Deepti Bhargava na Hemant Trivedi, ibiduhangayikisha cyangwa se ibyo dutekereza ko ari ibibazo bishobora gusembura guhangayika cyane. Ibi bikubiyemo ibibazo by’ubukungu, ibibazo by’ubuzima, umubano, ishuri, akazi, ndetse kudakoresha igihe neza

Ibimenyetso

Birashoboka ko umwe yakwibaza ati; "Nabwirwa n'iki ko mpangayitse birengeje urugero?" Mu by'ukuri, guhangayika kwigaragaza mu buryo butandukanye, ndetse kukagira ingaruka ku mubiri no mu ntekerezo. Ikiyongeyeho kandi nuko abantu bashobora kuhangayikira ikintu kimwe mu buryo butandukanye bitewe nuko bombi bacyakiriye.

    Ibimenyetso bigaragaza ko umuntu ahangayitse bikabije

  • Kurwara umutwe

  • Umunaniro ukabije

  • Kugagara kw'imitsi, kubabara ijosi n'umugongo

  • Guhangayika cyangwa kugira ubwoba

  • Kubura ibitotsi

  • Kurambirwa cyangwa Agahinda gakabije

  • Kurakara

  • Imirire mibi

  • Umujinya mwinshi

  • kugira impatwe

  • Kujagarara

Ingaruka z'umuhangayiko ukabije

Nkuko byavuzwe haruguru, guhangayika gake bishobora kuba ingirakamaro mu gufasha gusoza imirimo yacu ya buri munsi neza. Ariko, iyo bikabije, bigira ingaruka mbi ku buzima bw'umubiri n'ubwo mu mutwe.

Ingaruka ku buzima bw'umubiri

Iyo umuhangayiko ukabije, bigira ingaruka kuri sisitemu zose z'umubiri zirimo umutima, imitsi, ubuhumekero, imvubura, urwungano ngogozi, imyakura, na sisitemu y'imyororokere. Byongeye kandi, siterese ifitanye isano n'ibitera indwara 6 zambere zitera urupfu mu bantu, harimo nk’indwara z'umutima, kanseri, indwara zifata ibihaha, impanuka, kwangirika k’umwijima no kwiyahura.

  • Indwara z'umutima nk’umuvuduko ukabije, indwara z'umutima, n’ibyago byo kurwara stroke.

  • Kugagara imitsi, umutwe w’uruhande rumwe, no kubabara umugongo cyangwa ijosi

  • Ibibazo byo guhumeka, cyane cyane ku bantu bafite asima

  • Ibibazo by’igifu

  • Ibibazo by’uruhu nk’ibiheri byo mu maso

Ingaruka ku buzima bwo mu mutwe

  • Guhangayika n’agahinda gakabije

  • Kudasinzira neza (Gusinzira cyane cyangwa kubura ibitotsi)

  • Kudindira k'ubwonko

Guhangayika cyane bishobora kutabangamira ubuzima bw’umubiri n’ubwo mu mutwe gusa ahubwo bikanatuma duhindura imyitwarire aho umuntu ashobora kwishora mu ngeso mbi cyangwa akigunga

Ni gute dushobora kugabanya umuhangayik ukabije mu kazi?

  1. Itoze kuruhuka: Ibi birimo kwinjiza umwuka mwinshi ndetse ukawusohora, gutekereza ku ijambo rihumuriza (nk'amahoro cyangwa ituze), kujya cyangwa se kureba amashusho y'hantu heza hatuje nko ku kiyaga, gusenga inshuro nyinshi, yoga, na tai chi.

  2. Kora imyitozo ngororamubiri: Siporo; gufata urugendo rwihuse nyuma yo kumva uhangayitse ntibyongera umwuka gusa ahubwo binafasha imitsi kongera kumera neza.

  3. Ba hafi y’abo ukunda: Kuganira n’abizerwa, inshuti, abo muziranye, abo mukorana, abavandimwe, abo mwashakanye, hamwe n'abagenzi bose byagufasha kugabanya umuhangayiko- ubushakashatsi buvugako bishobora no kukongerera kurama.

  4. Kora ibyibanze byihutirwa mbere: Menya ibintu biramutse bidakozwe bishobora kugira ingaruka mbi bityo ubikore mbere y’ibindi bitihutirwa.

  5. Iga kuvuga OYA: Muri ubu buzima, abantu bamwe kuvuga ngo “OYA” ni urugamba, ariko aho kwishyiraho umutwaro uremere cyane, nibyiza kuvuga OYA mu kinyabupfura. Urugero: OYA, ntabwo nzaboneka cyangwa nzaba ndimo gukora ikindi kintu.

  6. Kora Iteganyamigambi: Benjamin Franklin yaravuze ngo, niba unaniwe gutegura, uri gutegura gutsindwa. Mu byukuri, igenamigambi ni ngombwa cyane mu buzima bwacu kuko ridufasha kuguma kuri gahunda no ku murongo mu bikorwa byacu bityo bikagabanya urugero rwo guhangayika.

  7. Saba ubufasha kubaganga b’inzobere: Niba guhangayika kwawe kumaze kuba kwinshi, gerageza wegera inzobere mu buzima bwo mu mutwe. Ubuvuzi cyangwa ubujyanama bushobora gutanga ingamba zifatika zo gukemura guhayika bikabije.

Inama nto zagufasha kugabanya imihangayiko (wahitamo icyo ubona cyagufasha )


Ushobora kandi kugerageza:
  • Gukomeza gahunda za buri munsi
  • Kwibanda no kwishimira kubyo wakoze aho kwibanda kubyo utarangije umunsi urangiye
  • Ntukikomerere ngo wicire imanza. bara imigisha uifte. hari ubwo ahubwo byari kuba bibi kurushaho
  • Gufata umwanya utembere
  • Kina n’abana
  • Tembere muri wamwanya ubonye akaruhuko gato ku kazi.
  • Guma hafi y'abantu bahora bishimye kandi beza bafite ibitekerezo byubaka
  • Kina umukino ugushimisha cyangwa ibikorwa bishimishije
  • Baho mu gihe ukiriho

Ibyo wamenya ku guhangayika.



Eustress ni ijambo rikoreshwa mu kuvuga uguhangayika kwiza gufasha mu gutuma  umuntu agira umwete ndetse akanongera umusaruro w'ibyo akora.




Kumenya ibigutera guhangayika, ndetse ukabirwanya ukoresheje bumwe mu buryo twavuze haruguru, bishobora kugufasha kwirinda guhangayika bikabije bityo ubuzima bwawe muri rusange bukagenda neza.


Ibuka: ISHOKA IGIMBYE NTITEMA IGITI, NUBWO UYIKORESHA YABA AFITE                                                        IMBARAGA NYINSHI.


References

A

American Pstchological Association. (2018, November 1). Stress effects on the body. https://www.apa.org. https://www.apa.org/topics/stress/body

Clevelandclinic. (n.d.). What is stress? Cleveland Clinic. 

            https://my.clevelandclinic.org/health/diseases/11874-stress

Denny, L. (2018, July 25). 20 interesting facts about stress. Back Pain Specialist San Francisco CA | San Francisco Spine Pain Relief Center. 

            https://sfchiro.org/20-interesting-facts-about-stress/

Harvard Health Publishing. (2020, July 6). Understanding the stress response. Harvard Health. 

           https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

Mental Health Foundation. (n.d.). How to manage and reduce stress. 

           https://www.mentalhealth.org.uk/explore-mental-health/publications/how-manage-and-reduce-stress

Thatcher, T. (2022, November 22). The top ten benefits of spending time with family. Highland Springs. 

          https://highlandspringsclinic.org/the-top-ten-benefits-of-spending-time-with-family/

World Health Organization. (2023, February 21). Stress. World Health Organization (WHO). 

          https://www.who.int//news-room/questions-and-answers/item/stress/?gad_source=1&gclid=CjwKCAjw_4S3BhAAEiwA_64YhmLaYHRwVhshCExlxUYvFBVOPmYCW2towx0fzhpXBaPmUN3G_c9GExoCbQwQAvD_BwE

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