Uko wafasha umuntu ufite ihungabana ‎ ‎

Muri ibi bihe bitoroshye turimo byo kwibuka ku nshuro ya 31 Jenoside yakorewe Abatutsi, ni ngombwa kwita ku bantu bafite ibibazo by'ihungabana. Nk'uko tubikesha National Institute of Mental Health, Psychology to day na Trauma-Informed Care, dore ibintu by'ingenzi bishobora gufasha abantu bafite ihungabana mu gihe bibasiwe n’ingaruka z'ihungabana, dushingiye ku nama z’abahanga.

‎1. Gerageza ku mwumva kandi umugaragarize umwereke ko atari wenyine: Igihe cyose, kuba hamwe n’umuntu ukumva ibyo avuga ni ingenzi cyane. Kumutega amatwi no kumva ibyo yifuza kuvuga ni ibintu by’agaciro kurusha ibindi. Hari igihe umuntu ashobora kuba akeneye kubanza kugaragaza ibyo yumva mbere yo kubona igisubizo cyabyo. 

Mwubakemo ikizere wemere ibyo avuga, kumwereka ko ibitekerezo bye bifite agaciro n'ingenzi. Ibi bizamura icyizere n'umwuka w'ubwumvikane hagati yawe n'umuntu ufite ihungabana akaba yabohoka akabasha gukira.

‎2. Gufata inama z'abaganga n’abahanga: Abantu bafite ihungabana bakenera ubufasha bw’abahanga mu by’ubuzima. Aho kwibanda gusa ku gutanga ubufasha bw’umubiri, mu gihe bikomeje kugorana ni ngombwa ko hitabazwa abahanga mu buzima kuko bishobora kugira ingaruka k'umuntu. 

Gutegura cyangwa kujya mu matsinda y'abantu bagize ibibazo bisa bizatuma umuntu yumva atari wenyine. Bimumenyereze kwinjira mu matsinda amufasha kubohoka akagaragaza ibyamubayeho bimufasha kuruhuka.

‎3. Kumuba hafi mu bikorwa bya buri munsi: Abantu bafite ihungabana bakunze guhura n’imbogamizi mu bikorwa by’ubuzima bwa buri munsi, harimo gukora isuku, kugura ibiribwa, no gukora indi mirimo isanzwe. 

Aha, umuntu ufite ihungabana ushobora kumufasha guhangana n’ibyo bibazo, kandi ibyo bizatuma asubira mu buzima busanzwe. Ikindi ni ingenzi gutanga amakuru y’ibigo by’ubuvuzi, imirongo ya telefoni y’ibitaro cyangwa indi miryango itanga ubufasha. Ibi bizatuma abantu bamenya aho bahera bashaka ubufasha.

‎4. Kugira ahantu hizewe hari umutekano: Umutekano w’umuntu ufite ihungabana ni ingenzi cyane. Fasha uwo muntu kugira umutekano no kwigirira icyizere, ibi bizamura amahoro yo mu mutima n’imibereho ye muri rusange. 

Tegura ahantu umuntu ashobora kugaragaza ibyiyumvo bye cyangwa akaganira ku bibazo bye mu buryo bworoheje. Iyo umuntu abona ko afite ahantu hizewe mu mutwe no mu mubiri, bimufasha kwigira icyizere mu mibanire ye n’abandi.‎

‎5. Mushishikarize kwita kubuzima: Kora ibishoboka byose kugira ngo umuntu azamure ubuzima bwe mu buryo bw’umubiri n’imitekerereze. Imyitozo ngororamubiri, kurya neza, no gukora ubushakashatsi kubyo abantu bakora bizagira ingaruka nziza ku mikorere yabo. 

Shyigikira umuntu kubona ko gufata umwanya wo kwita ku buzima bw’umubiri no kumva neza ibibazo bishobora kuba bimwe mu byamufasha.‎

‎6. Kongera icyizere no gushyigikira intambwe ze: Kwemera intambwe nto zose umuntu yagezeho mu rugendo rwo gukira. Gukomeza gushyigikira umuntu muri buri rugendo rwo gukira bizamufasha mu gihe akiri mu nzira yo kwiyubaka. 

Bwira umuntu ko gukira bishoboka, kandi ko ubufasha buriho igihe cyose. Ubu buryo buzafasha umuntu gufata icyemezo cyo kwiyakira kandi no kugira ubuzima bwiza.