Urambiwe stress? Reka tuvuge kuri ubu buryo bwo kuruhuka

Ese hari igihe wumva uremerewe n'ibintu byose kandi umutwe wawe ugiye guturika? Ibibazo ku kazi, inshingano zo mu rugo, umuvuduko w'imodoka mu muhanda, imirimo y'abana, ndetse rimwe na rimwe n'ibibazo mu mibanire y'abantu ku giti cyabo... Hamwe n'ibi byose, igitutu wumva, ni ukuvuga stress , rimwe na rimwe gishobora kuba kidashoboka, sibyo? Ariko ntugahangayike, hari ibintu byinshi byoroshye kandi by'ingirakamaro dushobora gukora kugira ngo dukureho iki kibazo. Reka tubiganireho uyu munsi.

Mu by'ukuri, stress ni iki?

Muri make, stress ni igisubizo ubwonko n'umubiri wawe bitanga mu kibazo, igitutu, cyangwa ikibazo gikomeye. Tekereza ko uri kugenda mu muhanda maze imbwa ikagusimbukira mu buryo butunguranye. Umubiri wawe uhita witegura kurwana cyangwa guhunga. Ibi ni byo twita igisubizo cyo "kurwana cyangwa guhunga" . Umutima wawe utera cyane, guhumeka kwawe kurarushaho kwihuta, kandi imitsi yawe igakomeza gukomera. Ubu ni bwo buryo karemano bwo kwirinda umubiri wawe.

Ariko ikibazo gitangira iyo iyi stress ikomeje, cyangwa ikaba idakira . Urugero, stress iterwa n'ibibazo bihoraho ku kazi, ibibazo by'amafaranga, amakimbirane yo mu muryango, cyangwa indwara idakira ishobora kugira ingaruka ku mibiri yacu no mu bwenge bwacu uko igihe kigenda gihita. Mu gihe cy'icyorezo cya COVID-19, benshi muri twe twahuye n'iyi stress y'igihe kirekire bitewe n'irungu no kwigunga. Iyi stress idakira ishobora no gukurura indwara zikomeye zo mu mutwe nko guhangayika no kwiheba .

Twakora iki kugira ngo turuhuke?

Inkuru nziza ni uko hari uburyo bwinshi bwo kuruhuka bushobora kudufasha guhangana n'iyi stress. Ariko ibuka ko nta buryo bumwe bukwiriye abantu bose. Uburyo bubereye umuntu umwe bushobora kudakorera undi. Rero, ni ngombwa kugerageza bumwe muri ubu buryo hanyuma ugashaka uburyo bukubereye kandi bukubereye.

Reka turebe bumwe mu buryo bukunze gukoreshwa cyane bwo kugabanya ububabare.

1. Imyitozo yo guhumeka cyane (Imyitozo yo guhumeka)

Ubu ni bwo buryo bworoshye kandi bwihuse bwo kubikora. Ushobora kubikora aho ari ho hose, igihe icyo ari cyo cyose. Icara cyangwa uryame ahantu hatuje. Fata umwuka mwinshi unyuze mu mazuru yawe, hanyuma uhumeke buhoro buhoro unyuze mu kanwa cyangwa mu mazuru yawe.

Uburyo bwa "4-7-8 " ni bwo buzwi cyane kuri ibi.

• Humeka buhoro buhoro unyuze mu mazuru yawe mu gihe cy'amasegonda 4.
• Fata uwo mwuka mu gihe cy'amasegonda 7.
• Hanyuma, shyira umwuka buhoro buhoro mu kanwa kawe mu gihe cy'amasegonda 8.

Nyuma yo kubikora inshuro nke, umutima wawe uzagenzurwa kandi uzumva utuje cyane.

2. Kwitonda no Gutekereza kuri Mantra

Kwitonda ni ukwita ku kintu cyose kirimo kubaho. Bikubiyemo kumenya umwuka wawe, uko umubiri wawe umeze, ibitekerezo byawe (udaciye urubanza), n'ibikukikije. Gutekereza kuri mantra biratandukanye gato. Bikubiyemo kwibanda ku kintu kimwe gusa, nk'ijambo "Buddha," cyangwa urumuri rw'itara.

Uburyo ubwo aribwo bwose wakoresha, bizagorana gukomeza gutekereza neza mu ntangiriro. Ubwenge bwawe buzagenda bunyura. Ibi ni ibisanzwe. Icy'ingenzi ni ukumenya igihe ubwenge bwawe bugenda bunyura hanyuma ugasubiza witonze ibitekerezo byawe ku gutekereza. Uko ubikora, uzarushaho kubasha kugenzura ubwenge bwawe.

3. Kuruhuka imitsi buhoro buhoro

Muri ubu buryo, dushyira imitsi mu mubiri ku bushake, hanyuma tukayiruhutsa burundu. Ibi bishobora kandi gukorwa hamwe n'imyitozo yo guhumeka.

Icara cyangwa uryame neza, ufunge amaso yawe, hanyuma uhumeke umwuka mwinshi. Ushobora gutangirira ku mano yawe hanyuma ukazamuka. Cyangwa umanuka uvuye ku mutwe wawe. Urugero, shyira imitsi y'amaguru yawe mu gihe cy'amasegonda 5, uyifate, hanyuma uyiruhure burundu mu gihe cy'amasegonda 30. Ibi ubikore ku bice byose by'umubiri wawe, harimo amaguru, ibibero, inda, amaboko, ijosi, no mu maso. Ibi bizafasha kurekura umuvuduko mu bice byose by'umubiri wawe.

Icy'ingenzi: Niba ufite ububabare bw'imitsi, imvune ikomeye, cyangwa ububabare budakira, banza uganire na muganga wawe mbere yo gukora iyi myitozo.

4. Ishusho cyangwa Ishusho Iyobowe

Ubu ni uburyo bwiza cyane. Ikibaho hano ni uko, ukoresheje imbaraga z'ubwenge bwawe, ujyanwa ahantu hatuje kandi hatuje. Tekereza ko uri gutembera mu busitani bwiza bw'icyayi mu gitondo gikonje i Nuwara Eliya. Uwo muyaga ukonje, impumuro y'amababi y'icyayi, urusaku rw'inyoni ... tekereza ko wibonera ibi byose ukoresheje ibyumviro byawe bitanu. Cyangwa, tekereza uri ku mucanga ukunda utuje, wumva urusaku rw'imiraba kandi ureba izuba rirenga. Iyo ubwenge bwawe bwuzuye imihangayiko, kwiyumvisha ikintu nk'iki biguha ihumure rikomeye.

Imyitozo ngororamubiri n'ubundi buryo bwo kuruhuka

Uretse uburyo bwavuzwe haruguru, dushobora gukora n'ibindi bintu byinshi.

• Yoga na Tai Chi: Byombi ni imyitozo ngororamubiri ya kera ihuza imyifatire y'umubiri, uburyo bwo guhumeka, no gutekereza cyane. Bifasha umubiri kuguma woroshye kandi ubwenge bugatuza. Ni ngombwa kwiga imyifatire y'ibanze uyobowe n'umwarimu w'inararibonye.

• IbisanzweImyitozo ngororamubiri : Imyitozo ngororamubiri iyo ari yo yose ukunda, nko kugenda n'amaguru, kwiruka, kugendera ku igare, cyangwa koga, ni uburyo bwiza bwo kugabanya stress. Iyo dukora imyitozo ngororamubiri, ubwonko bwacu busohora endorphins, "imisemburo y'ibyishimo." Ibi bituma twumva tumeze neza kandi bidufasha kwibagirwa ibibazo byacu. Ndetse n'iminota 20-30 gusa yo gukora imyitozo ngororamubiri ku munsi ishobora kugira ingaruka zikomeye.

• Ubundi buryo: Uretse ubu buryo, ubundi buryo nka Biofeedback (gupima no kugenzura imikorere y'umubiri), Massage therapy, Music therapy, Art therapy, na Aromatherapy nabyo birakoreshwa mu kugabanya stress.

Uburyo ubwo aribwo bwose ugerageza, icy'ingenzi ni ugukomeza kubikora nk'akamenyero. Ntukabikore umunsi umwe gusa hanyuma ngo ubihagarike. Teganya umwanya muto wo kubikoresha buri munsi cyangwa nibura inshuro nke mu cyumweru.