Bavuga ko mu buzima umuntu anyura muri byinshi bimunezeza ndetse n'ibindi bimubabaza cyane cyangwa bikamutera stress kuburyo bimugora kubyakira. Ibi bintu na none ariko bishobora kurangira bidukomeje kurusha uko twahoze turamutse dushoboye kwiga uko twabana na byo n’uko tubifata bitandukanye gato n’ibisanzwe.
Ibi bisobanurwa n'ikinyamakuru LifeHack gitanga inama ku buzima aho cyagaragaje ibintu 5 bibabaza cyane cyangwa bitera stress mu nkuru bahaye umutwe ugira uti: ''Top 5 Stressors in Life And How to Cope with Them.
Nk’uko tubizi, stress cyangwa agahinda kakujagaraza ubwonko irasanzwe ku buzima bwa muntukikaba igice cy’ubuzima bw’umuntu benshi bifuza gukura mu buzima bwabo.
Abantu bamwe bateye ku buryo ‘stress’ cyangwa agahinda kabababaza kurusha abandi, ndetse ibagiraho ingaruka bitandukanye bitewe n’uburyo baremwe, imiterere ndangamuntu bavukanye, ndetse n’uburyo twigishijwe (mu buryo buziguye n’ubutaziguye) uko tubigenza iyo tugeze mu bihe bidukomereye.
Mu buryo bwa kamere karemano, hari abantu bihagararaho ntibapfe kugamburuzwa mu gihe abandi bo ibitekerezo byabo bitwarwa kandi mu buryo bugaragara bakorwa mu mutwe cyane na ‘stress’.
Inkuru nziza ni uko nubwo ntacyo twakora ngo dusubize inyuma akababaro katugeraho kakadukomereza umutima mu buryo kamere, hari ubushakashatsi bwinshi bwerekanye ko hari intambwe twatera mu kongera ubushobozi bwacu bwo kudaheranwa mu gihe cy’akababaro.
Imwe muri izo ntambwe cyangwa uburyo twakoresha izwi nka “stress inoculation " twagenekereza mu Kinyarwanda nk’ “Urukingo rw’Akababaro."
Mbere yo kuganira ku buryo twakongera ubudaheranwa bwacu ndetse tukamenya kubana n’ibitera umubabaro, umujagararo w’ubwonko (stressors) abantu bahura na byo, dukwiye kubanza kumenya ibyo ari byo. Dore urutonde rw’ibintu 5 bibabaza kurusha ibindi mu buzima:
1.Urupfu rw’uwo ukunda
Ku isi yose, ubanza gupfusha ari cyo gihe kigora umuntu gucamo kurusha ibindi. Iyo hari umuntu wa hafi yacu upfuye, twumva uruhumbirajana rw’amarangamutima ndetse tukumva dukomerewe no kwibona cyangwa kubona umwanya wacu mu isi uwo muntu atayiriho.
Agahinda no gusuhuza umutima ni urugendo rukomeye rutari rumwe kuri buri wese. Kubana n’ibyiyumvo cyangwa igitekerezo ko uwo wakundaga yapfuye bisaba kwihangana, kumva ndetse no kwigirira impuhwe ubwacu.
2.Gutana burundu (divorce) n’uwo mwashakanye cyangwa by’igihe gito (separation)
Gutana burundu n’uwo mwashakanye (cyangwa gukora divorce) cyangwa gutana by’igihe gito (separation) i Rwanda kera byitwaga kwahukana k’umugore cyangwa k’umugabo (ngo na bo basigaye bahukana) bizwi nka ‘separation’ mu mahanga bishobora gutera ihungabana mu mutwe no mu mutima kubera impamvu nyinshi.
Benshi bibakubita hasi bikabashegesha (shock), kumva nta kivurira ufite, kumva waragambaniwe (betrayal) ndetse no kumeneka k’umutima (heartbreak).
Bidatandukanye nko gupfusha, kongera gusubirana ku wo wari wari we n’ibikuranga mbere mu isi hari ubwo wumva biguteye ubwoba mu mutima.
3.Indwara ikomeye cyangwa imvune
Iki kintu kibaho kigahindura ubuzima gishobora kutugiraho ingaruka mu buryo bwinshi bukomeye. Ubushobozi bwacu bwo kubona imibereho ndetse n’uburyo dusanzwe tumenyereyemo kugira uruhare- no gutanga umusanzu wacu mu muryango mugari bishobora mu buryo bwihuse kugirwaho ingaruka ntiriwe mvuga igihu kituza mu maso gutuma tutarora ngo turebe uko ahazaza hazamera hanyuma no kubura umutuzo biterwa no kubaho tubeshejweho n’ubufasha bw’abandi bituma tubaho tubuze ukwigenga binatera akenshi kwigunga kurushaho.
4.Gutakaza akazi
Kubura akazi wari ugafite iyo bikubayeho bisa n’aho utakaje igice kinini kimwe mu bikuranga, cyane cyane, muri iyi si ya none aho ikibazo cya mbere uwo ari we wese muhuye bwa mbere cyangwa mudaherukana akubaza ari ngo “Ukora iki?’’
Kubura akazi bigira ingaruka ku bushobozi bwacu bwo kugira icyo twiha cyangwa duha (provide) umuryango wacu ngo ubeho. Birema ikintu cyo kutamenya (uncertainty) uko ejo hazamera ndetse bikazamura cyane ukumva tudatekanye muri twe.
5.Inshingano z’amafaranga ziyongera n’imyanzuro ku kuyakoresha
Kwikorera imitwaro iremereye y’iby’ubukungu cyangwa gufata ibyemezo bikomeye ku mikoreshereze y’amafaranga bishobora kuza bikaba impamvu imwe mu zidutera kumva tubuze umutekano ndetse bikadutinyisha aho twumva dutinye ubukene bikaba byanagabanya icyizere twigirira.
Na none, kumva usa n’aho ufatiwe mu mutego w’akazi ukora no kumva iteka wifuza ko umushahara wawe wakwiyongera kugira ngo ubashe kuzuza inshingano usabwa mu by’ubukungu ni ikintu gishobora gutuma runaka cyangwa nyirarunaka arara atagohetse rigacya.
Uburyo bwo guhangana na stress y’ubuzima
Kubera ko agahinda njagaragazamutwe (stress) kagira ingaruka kuri buri wese ku giti mu buryo bwihariye, ibisubizo byiza kurusha ibindi ndetse n’ingamba twafata na zo zishingira ku muntu ku giti cye, bivuga ko nta gisubizo kimwe rukumbi kibereye ibibazo byose. Uburyo bwo guhangana na byo bishingiye ku muntu ku giti cye nib wo buryo bwiza bwo gukemura ikibazo.
Ni ingenzi kumenya ko uburyo duhangana na stress umunsi ku munsi byerekana uko tuzabasha kwitwara ku bihe bihindura ubuzima nibitugeraho.
Kwitoza imigirire ihoraho ni inkingi yo guhangana n’agahinda njagaragazabwonko. Gutegereza gushyira mu bikorwa ingamba ari uko haje ikintu runaka kiduhungabanya bishobora gutuma izi ngamba dufata bigorana kurushaho kuba zatanga umusaruro.
Ibintu wakora uhangana neza n’ibintu bibabaza mu buzima.
1. Menya uko wiyumva
Ugomba kumenya ndetse ukiyemerera kubanza gukanja, ukarigata uko wiyumva (feelings) igihe haje ikintu kikujagaragaza mu mutwe. Ni cyo kintu cy’ingenzi kurusha ibindi cyo guheraho.
Ibihe byose bitera agahinda bishobora kubyutsa amarangamutima akomeye yawe. Kumenya ayo marangamutima no guhitamo uburyo bwo kuyasohora bizagufasha noneho kumenya gukomeza ugana imbere. Ahari, uri umuntu ukunda kwisomera ikinyamakuru, kuganira n’inshuti, cyangwa kwihugenza ukavana ibitekerezo ku buryo wiyumva.
Niba utazi neza icyo wakora ngo kigufashe, shaka ikintu wagerageza by’igihe gito (n’aho cyaba iminota itanu kugeza ku icumi) hanyuma utangirire aho.
2. Kwiganiriza
Kwiganiriza ni akantu kagaragaza uburyo imbere mu mitima yacu dusobanura umujagararo uri mu buzima bwacu. Kora ku marangamutima n’ibyiyumvo byawe (nk’uko nabivuze) ariko witondera cyane kuba utakongera siteresi yawe wivugaho ibintu bibi cyangwa ngo wicire imanza zo=idashira ku kibazo urimo ucamo n’uburyo uri kugikemura.
Kora ku buryo uhagarika kwivugaho cyangwa kwitekerezaho nabi, ahubwo wigaragarize ubwawe impuhwe n’ineza, witere akanyabugabo mu gihe uca muri iki gihe kikujagaraza mu buzima- nk’uko wagateye ingabo mu bitugu inshuti cyangwa uwo ukunda.
3. Indyo nziza
Kurya neza ntibifasha gusa urungano rw’ubudahangarwa bw’amagara ahubwo binongera ingufu kandi bishobora kugenzura no gushyira ku gipimo gikwiriye ikigero cy’umusemburo wa cortisol. Kugira stress cyangwa ibintu biguhagaritse umutima bidutera kwifuza ibyo kurya bituma stress yiyongera (nk’isukari n’ibiryo byanyujijwe mu nganda). Ukwiye kugerageza kurya ibiryo bigabanya umujagararo (stress) n’umuhangayiko birimo nk’ibikize ku nyubakamubiri (protein) n’ibikungahaye kuri vitamin B.
4. Gumana amazi mu mubiri wirinde umwuma
Kimwe mu bintu bibi biruta ibindi wakora ukiyangiza kurushaho igihe ujagaraye ni ukwemera kubaho nta mazi ahagije akuri mu mubiri mbese ufite umwuma (dehydrated). Uretse no kuba ufite umwuma, no kuba igipimo cya dehydration (kuba ufite amazi make mu mubiri) cyaba kiri hagati bishobora kugutera kumva ufite uhangayitse (anxiety), ufite agahinda gakabije (depression), kumva ingufu zagabanutse, ndetse bigukomereye kurushaho gutekereza neza.
5. Gerageza usinzire bihagije
Iki na cyo kirakomeye cyane kuko nk’uko biri ku kugira amazi ahagije mu mubiri (ibintu ubundi dushobora kwihata tukabigeraho), gusinzira ntibyoroha igihe ufite ibintu byinshi mu ntekerezo. Gusinzira neza bizwiho gufasha mu kugenzura amarangamutima y’umuntu yewe no gukira ibikomere biterwa n’ibihe njagaragazabwonko mu gihe gito gishoboka.
Kugira ngo ibi ubigereho, kora gahunda wihe intego yo gusinzira neza uko bishoboka (hari inkuru twabikozeho).
6. Kora imyitozo ngororamubiri
Hari ubushakashatsi bwinshi bushyigikira gukora siporo cyangwa ikindi gikorwa cyose ukoresha ibice by’umubiri nk’uburyo bwo guhangana na siteresi. Byagaragajwe ko iyo ugize ibikorwa by’amaboko ukora byongera ikigero cy’umusemburo wa endorphin (uba mu bwonko ushinzwe ibyo koherezayo ibimenyetso bisa n’amashanyarazi), bigatuma usinzira neza kurushaho, bigatuma wumva akanyamuneza (mood nziza), bigasukura mu mutwe hawe, kandi bigafasha mu kurwanya ingaruka mbi zaterwa na siteresi.
7. Menya gutoranya ibigukikiza
Kumenya gutoranya ibigukikiza, na byo birimo ibintu bigukikije bifatika, abantu muhorana cyangwa muganira, ibiganiro bya televiziyo ureba cyangwa inkuru usoma. Iri ni rimwe mu mahame ya neuroplasticity (ubushobozi bw’ubwonko bwo gukururuka nk’umukoba).
Buriya ubwonko bwacu bumeze nka ‘sponge’ bukaba bumira ibyo tubwegereje hanyuma bukiremera isi yacu y’imbere buyikuye aho. Nufata ubwonko bwawe ukabwegereza abantu batuje, b’abanyamahoro, beza n’ibidukikije bisa bityo, ibyo rwose buzabimira bunguri cyangwa nk’uko itorosho imira amazi. Nubuha ibitandukanye n’ibyo, ni byo buzakira nyine.
8. Shyiraho imipaka na nyirantarengwa
Kumenya ibintu ushobora kwihanganira mu bihe njagarazabwonko ni ingenzi cyane. Kurinda ingufu zawe, ugashyiraho imipaka na nyirantarengwa, kandi ukabigumaho utagamburuzwa cyangwa ngo uhungabanywe n’utuyaga twose duhushye ni ingirakamaro cyane.
Nta cyo bitwaye kwishingira igiti ukivugira wowe ubwawe n’icyo ukeneye. Abantu bazumva, Nibatabyumva kandi, birashoboka ko ari bo mpamvu ukwiye gushyiraho imipaka.
9. Humeka, Tekereza, Ruhuka
Shaka akanya ko kuva mu byo urimo witekerezeho hanyuma wiyuburure. Hari inyigo nyinshi zivuga ko gutiurisha ubwonko ugatekereza bihindura imiterere y’ubwonko n’ibikorwa byabwo mu bice byabwo bifitanye isano no kwita ku bintu (attention) no kugenzura amarangamutima. Hindura imiterere y’ubwonko bwawe ubujyana aheza haruta uko buteye ubu.
10. Shaka ubufasha bwiza
Ihuze n’abandi. Kumarana igihe n’inshuti, umuryango, aho usengera, ikipe ukoreramo siporo, kalabu yo mu busitani cyangwa irindi tsinda rifasha byagiye bigaragazwa igihe kimwe n’ibindi nk’igikoresho gikomeye mu kugenzura umujagararo w’ubwonko kuko cyongera ibyiyumvo byo kwizerana, kumva utekanye no kumva uruhutse, ibintu byongera ubushobozi bw’umubiri bwo guhangana na siteresi.