Ese hari n'ibindi bintu icumi wibuka mu gihe uri gukora ikintu kimwe? Ese ubwenge bwawe buragenda iyo uri gusoma igitabo cyangwa ureba filime? Ibi ni ibintu bikunze kugaragara ku bantu bafite ADHD ( Attention-Deficit/Hyperactivity Disorder ). Imiti n'ubuvuzi ni ingirakamaro cyane kuri ibi. Ariko si byo byonyine ufite. Ubushakashatsi bushya ubu bwerekana ko gutekereza ku byo witayeho bishobora kuba uburyo bwiza bwo gutuza ubwenge bwawe no kunoza intego yawe.
Ubushakashatsi bwerekana ko abantu barenga kimwe cya gatatu cy’abantu bakuru bafite ADHD bakoresha ubu buryo, kandi abagera kuri 40% muri bo bavuga ko bafite umusaruro mwiza cyane. Bitandukanye n’ubundi buryo bwo kuvura, gutekereza ku bwenge ntibisaba guhabwa imiti cyangwa kujya kwa muganga. Ushobora kubikora wicaye ku ntebe, ugenda, cyangwa ndetse no muri yoga.
Ibi bifasha bite abantu bafite ADHD?
Tekereza muri ubu buryo. Iyo umutsi mu mubiri wacu ufite intege nke, tuwukoresha kugira ngo uwukomeze, si byo se? Igitekerezo nk'icyo kireba ubwonko bwacu.
Gutekereza ku byo utekereza ni uburyo bwo kwitoza gutekereza neza bukomeza ubushobozi bwawe bwo kugenzura ibyo utekereza . Bikwigisha kwitegereza no kwibanda ku kintu runaka. Iyo ubwenge bwawe bugenda buzenguruka, bigutoza kugarura mu gihe cy'ubu. Binagufasha kumenya neza amarangamutima yawe, bishobora kugufasha kugenzura ibyo utekereza.
Mu rwego rwa siyansi, gutekereza cyane biremezwa ko bikomeza igice cy’ubwonko bwacu, igice cy’ubwonko bwacu, kikaba ari cyo gishinzwe kugenzura ibitekerezo byacu, igenamigambi, n’imyitwarire yacu yo guhubuka. Si ibyo gusa, gutekereza cyane cyane bifasha kongera urugero rw’imiti yitwa dopamine, izwiho kuba iri hasi mu bwonko bw’abantu bafite ADHD.
Wibuke ko ibi bimeze nk'imyitozo y'ubwonko. Ntushobora kwitega umusaruro mu ijoro rimwe. Icy'ingenzi ni ukwitoza buhoro buhoro kandi wihanganye.
Ubufasha buturuka kuri yoga
Ubushakashatsi bwagaragaje ko yoga ishobora gufasha mu kugabanya ibimenyetso bya ADHD. Ariko, ubushakashatsi bwinshi kuri ibi bwakorewe ku bana. Kimwe no gutekereza cyane, yoga yongera urugero rwa dopamine naIkomeza ikigo cy’imbere cy’umutima . Ubushakashatsi bumwe bwagaragaje ko abana bakoze yoga iminota 20, iminsi ibiri mu cyumweru, mu byumweru 8, bagaragaje amanota meza mu bizamini byo gupima uko umuntu yitaye ku byo akora.
Ni izihe nyungu zindi zihari uretse ADHD?
Uretse kugabanya ibimenyetso bya ADHD, ubu buryo bwo gutuza bufite izindi nyungu nyinshi.
| Inyungu | Ibyo bibaho bite? |
|---|---|
| Kwiyubaha byiyongera | Abantu bafite ADHD bakunze kwishinja icyaha kuko bagira ikibazo cyo kurangiza imirimo ku gihe no kwibuka ibintu. Akenshi bagira ibitekerezo nk'ibi ngo "Ntacyo nshobora gukora." Gutekereza ku bintu ni igikoresho cyiza cyo gucecekesha iri jwi ry'ibanga mu mutwe wawe. |
| Kugabanya stress | Iyo twumva nta cyo dushoboye kandi tudafite ubushobozi bwo kwifata, imisemburo y’imihangayiko mu mubiri wacu iriyongera. Abantu bahora batekereza ku bintu bya kera byagaragaye ko bafite imisemburo yo guhangayika iri hasi ndetse no muri ibi bihe. |
| Bifasha mu kugabanya ibiro by'umubiri | Kwitoza gutekereza ku bintu bifatika bishobora kugufasha kwita cyane ku byo ukora byose, cyane cyane ibyo urya. Ibi bishobora kugufasha kugenzura kurya cyane ndetse bikagufasha no kugabanya ibiro. |
Inama zimwe na zimwe zingirakamaro zo gutekereza ku muntu ufite ADHD
Ushobora kuba utekereza uti: "Byoroshye kubivuga kuruta kubikora." Kwicara utekanye no kwibanda ku bintu mu gihe ufite ADHD bishobora kuba ingorabahizi. Ariko ntugahangayike. Dore inama zimwe na zimwe zishobora kugufasha.
Ariko mbere yo gutangira ibi bintu, ni ngombwa kuganira na muganga wawe ku kibazo cyawe cya ADHD . Ni byiza kuganira na we ku buryo ubu buryo bukubereye n'uko bukorana n'imiti ufata.
- Niba ubwenge bwawe burimo kuzerera: Ese ufite ibitekerezo bizenguruka mu mutwe wawe? Tekereza ikirere cyiza cy'ubururu. Icyo kirere ni cyo uzi. Ibicu byera birerembamo ni byo bitekerezo byawe. Gerageza kureba ahantu hagati y'ibyo bicu, ni ukuvuga ikirere cy'ubururu. Hanyuma ubwenge bwawe buzagaruka ahantu hamwe.
- Niba bigoye kuguma ahantu hamwe: Nta kibazo. Gutekereza mu kugenda ni byiza nko gutekereza wicaye. Niba urangaye mu gihe ugenda, garura buhoro buhoro ibitekerezo byawe ku kumva ibirenge byawe bikubita hasi.
- Ubufasha bwo kubigira akamenyero: Ushobora gukenera ubufasha buto bwo kubigira akamenyero ka buri munsi. Shyiraho ikimenyetso cy'urwibutso kuri telefoni yawe, cyangwa ugishyire ku kalindari yawe mu gihe kimwe buri munsi.
- Jyana n'inshuti: Kujya muri siporo n'inshuti biroroshye kuruta kujya wenyine, kandi kugira inshuti yo gutekereza cyangwa gukora yoga ni uburyo bwiza bwo gukomeza.
Ubutumwa bwo kujyana mu rugo
- ADHD si ikibazo cyo kwita ku bintu gusa, ahubwo inagira ingaruka ku marangamutima yawe no ku myitwarire yawe yo guhubuka.
- Gutekereza ku mutima no gukora yoga ntabwo bisimbura imiti muganga aguha, ariko ni uburyo bubiri bwiza kandi bw'ingirakamaro bwo kubyongera.
- Ubu buryo butoza ibice by'ubwonko bwawe bigenzura uburyo umuntu yitabwaho kandi bigafasha mu guhindura ibintu nka dopamine .
- Tangira n'iminota 5 ku munsi. Ntukikubite. Icy'ingenzi ni ugukomeza.
- Ntukibagirwe kuvugana na muganga wawe mbere yo gutangira ikintu gishya, cyane cyane niba urimo guhabwa ubundi buryo bwo kuvura.
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