Guhangayika , cyangwa nkuko twese tubizi, ni kimwe mu bigize ubuzima bwacu. Mu by'ukuri, hari igihe urwego runaka rw'ihungabana rushobora kudufasha kurangiza ibintu no kurangiza. Hari igihe ihungabana rikabije ari ikintu gisanzwe mu buzima, nko mu gihe turwaye indwara ikomeye, kubura akazi, cyangwa urupfu rw'umwe mu bagize umuryango. Ni ibisanzwe kumva ubabaye kandi uhangayitse mu bihe nk'ibi.
Ariko niba iyi mibabaro n'imihangayiko bimara ibyumweru birenga bike, kandi bikaba bitangiye kubangamira imirimo yo mu rugo cyangwa akazi kawe, reba muganga wawe kandi umuganirize. Hanyuma muganga azavugana nawe maze agufashe icyemezo cy'ubuvuzi ukeneye, nko kugisha inama (ubuvuzi) cyangwa, nibiba ngombwa, imiti.
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Ibintu by'ibanze ushobora gukora kugira ngo ugabanye stress mbere yuko irushaho kwiyongera
Mbere yuko tureka imihangayiko ikatugeraho ikatugira ikibazo gikomeye, hari byinshi dushobora kwiga kugira ngo twicunge. Nushyira izi nama mu buzima bwawe, uzabasha kugenzura imihangayiko ku rugero runini.
- Komeza kugira imitekerereze myiza: Gerageza kubona ibyiza muri byose. Iyo havutse ibibazo, itoze gutekereza uti "Nabyitwaramo nte?" aho gutekereza uti "Kuki ibi bingeraho?"
- Emera ibintu udashobora kugenzura: Hari ibintu tudashobora kugenzura. Tekereza ku bintu nk'imodoka mu muhanda, imyitwarire y'abandi bantu. Guhangayikishwa n'ibi bintu bizakongerera imihangayiko. Rero, fata umwanzuro w'uko "sinshobora guhindura ibi."
- Gira ubwitonzi: Aho kugaragaza amarangamutima yawe n'ibitekerezo byawe mu buryo bw'uburakari cyangwa urimo gusakuza, itoze kubigaragaza utuje kandi mu buryo busobanutse. Urugero, iyo umuntu aguhaye akazi udashobora gukora, aho kurakara ukavuga uti "Mbega ingorane, umpa byose!", ushobora kwirinda ibibazo byinshi bitari ngombwa uvuga utuje uti "Mbabarira, mfite akazi kenshi ku buryo ntashobora kubyihanganira."
- Gucunga neza igihe cyawe: Andika imirimo yawe ya buri munsi uko bikurikirana. Shyira imbere ibintu by'ingenzi. Ibi bishobora kugufasha gukuraho kumva ko "Mfite akazi kenshi, nta mwanya mfite wo gukora ikintu icyo ari cyo cyose."
- Itoze kuvuga 'oya': Mu muco wacu, rimwe na rimwe kuvuga 'oya' biragoye. Ariko ntugatinye kuvuga 'oya' ku busabe bugushyiramo igitutu kinini.
- Shaka umwanya wo gukora ikintu ukunda: Shaka umwanya muto buri munsi wo gukora ikintu ukunda. Ushobora gusoma igitabo, kumva umuziki, guhinga, cyangwa gushushanya.
- Inzoga,Irinde ibiyobyabwenge : Ntugahindukirire inzoga, itabi, cyangwa ibindi biyobyabwenge nk'igisubizo cyo kugabanya stress. Nubwo bishobora kugaragara nk'aho urimo kubona impumuro y'igihe gito, bizakongerera stress umubiri wawe.
- Marana umwanya n'abo ukunda: Ganira ibibazo byawe n'inshuti yawe wizeye cyangwa umuntu wo mu muryango wawe. Guhuza abantu n'abandi ni bumwe mu buryo bwiza bwo kugabanya imihangayiko.
Gerageza izi mpinduka mu mibereho yawe
Reka turebe ibintu by'ingenzi ushobora kongeramo mu mibereho yawe kugira ngo ucunge imihangayiko.
1. Imyitozo ngororamubiri
Imwe mu nyungu z'ingenzi zo gukora siporo ni ugusinzira neza nijoro . Gusinzira neza nijoro bivuze ko ufite ubushobozi bwo gucunga imihangayiko. Ubushakashatsi bwagaragaje ko abantu bakora siporo bagira ibitotsi byinshi byo gusinzira buhoro buhoro, ari nabwo buryo bwo gusinzira cyane busana ubwonko n'umubiri . Ariko ibuka ko gukora siporo hafi yo kuryama bishobora kubangamira ibitotsi kuri bamwe.
Nanone, iyo dukora siporo, imibiri yacu irekura imisemburo nka endorphins na endocannabinoids . Iyi ni imiti igabanya ububabare karemano, yongera ibitotsi, kandi ituza ubwonko. Iyi misemburo kandi ni yo ituma umuntu yumva ananiwe cyane nyuma y’igihe kirekire.
| Imyitozo yoroshye ifasha kugabanya stress | |
|---|---|
| - Kwiruka | - Kugendera ku igare |
| - Koga | - Aerobics |
| - Kubyina | - Kugenda n'amaguru byihuse |
Ufite imyitozo yihariye.Niba udafite umwanya, shaka uburyo bwo gukomeza gukora cyane mu gihe cy'akazi kawe. Urugero, genda ku igare ryawe ujya mu iduka, zamuka ingazi aho kuzamuka muri ascenseur, cyangwa uparike imodoka yawe kure hanyuma ugende n'amaguru.
2. Indyo nziza
Ibyiza byo kurya indyo nziza kandi ifite ubuzima bwiza si iby’umubiri gusa, ahubwo ni n'ingenzi cyane ku buzima bwo mu mutwe. Indyo yuzuye ishobora kugabanya ingaruka zo guhangayika, igakomeza ubudahangarwa bw’umubiri, kandi ikagenzura umuvuduko w’amaraso. Ibyokurya birimo isukari nyinshi n’ibinure, nk’ibiryo by’isuku nke, bikora ibinyuranye rwose. Ni ibisanzwe kandi kwifuza ibi biribwa iyo ufite stress.
Kubwibyo rero, menyera indyo ikungahaye kuri karubohidrati (ibijumba, umuceri w'umukara, ingano), poroteyine zitarimo ibinure byinshi (amafi, inkoko, amagi, imbuto z'ubunyobwa), hamwe na aside nziza z'ibinure nka omega-3.
Ibiribwa bikungahaye kuri antioxydants nabyo ni ingenzi cyane. Bifasha kurinda uturemangingo tw'umubiri wacu kwangirika guterwa n'umuvuduko w'igihe kirekire. Bibonekamo imbuto nyinshi, imboga, ibyatsi n'ibirungo (tangawizi, turmeric) nk'ibi.
| Intungamubiri zigabanya stress | Ibiryo biboneka (urugero) |
|---|---|
| Vitamine C | Ifu, orange, lime, papayi, urusenda |
| Manyeziyumu | Epinari, imineke, imbuto z'ibihaza, amande |
| aside irike ya Omega-3 | Amafi afite amavuta nka salmon, tuna, mackerel, walnuts, imbuto za flax |
3. Kuryama neza
Imwe mu ngaruka zikomeye ziterwa no guhangayika ni ukubura ibitotsi. Niba ufite ikibazo cyo gusinzira nibura iminsi itatu mu cyumweru mu gihe kirenze amezi atatu, ushobora kuba ufite ikibazo cyo kudasinzira . Uko ubura ibitotsi byinshi, niko ugira imihangayiko myinshi, kandi uko ugira imihangayiko myinshi, niko ubura ibitotsi byinshi. Ni nk'uruziga.
Dore zimwe mu ngeso zigufasha gusinzira neza:
- Gukora imyitozo ngororamubiri buri munsi.
- Jya wibasirwa n'izuba ku manywa.
- Irinde kunywa inzoga na kafeyine (icyayi, ikawa) hafi yo kuryama.
- Igire akamenyero ko kuryama mu gihe kimwe buri munsi no kubyuka mu gihe kimwe.
- Hagarika gukoresha telefoni yawe, tableti, cyangwa televiziyo byibuze iminota 30 mbere yo kuryama.
- Kora ikintu gituza, nko gutekereza cyane, mbere yo kuryama.
4. Uburyo bwo kuruhuka
- Yoga: Iyi ni imyitozo ngororamubiri ndetse no gutekereza cyane. Uburyo bwo gukora yoga buhoro buhoro, kunanura imitsi no guhumeka cyane ni bwiza mu kugabanya stress.
- Gutekereza ku bintu: Kwitoza gutekereza neza no gushyira ibitekerezo byawe ku kintu kimwe bishobora kugabanya imihangayiko n'ibibazo.
- Guhumeka mu buryo bwimbitse: Iyi ni imyitozo yoroshye ushobora gukora ahantu hose, igihe icyo ari cyo cyose. Icara neza, shyira ikiganza kimwe ku nda yawe ikindi ku gituza cyawe. Fata umwuka mwinshi unyuze mu mazuru yawe. Ugomba kumva igifu cyawe kizamuka kurusha igituza cyawe. Hanyuma uhumeke buhoro buhoro. Kubikora inshuro nke bizagufasha gutuza.
- Biofeedback: Ubu buryo bwo kuvura bukorwa n'inzobere. Utwuma dufatanyirizwa ku mubiri kugira ngo tugufashe gukurikirana uko umutima wawe n'umuvuduko w'amaraso bihinduka mu gihe cy'imihangayiko. Binyuze muri ibi, utozwa kugenzura izi mpinduka.
- Uburyo bwo Guseka: Iyo duseka, umubiri wacu ubona ogisijeni nyinshi. Usohora imisemburo ituma twishima. Rero umva inkuru isekeje, urebe filime isekeje, kandi useke uri kumwe n'inshuti.
- Uburyo bwo kuvura mu biganiro: Hari igihe kuganira n'umuganga w'imitekerereze cyangwa umujyanama bishobora gufasha cyane. Uburyo nka CBT bushobora kugufasha guhindura imitekerereze yawe mibi.
Ubutumwa bwo kujyana mu rugo
- Ni ibisanzwe kugira stress runaka, ariko iyo ikomeje igihe kirekire ikabangamira imirimo ya buri munsi, nta gushidikanya ko ari ikintu cyo kwitondera.
- Niba ufite stress idashoboka, ntutindiganye kuvugana na muganga.
- Imyitozo ngororamubiri, indyo yuzuye, no gusinzira bihagije ni byo ntwaro zikomeye zo kurwanya imihangayiko.
- Itoze uburyo bworoshye bwo gutuza umunsi wose, nko guhumeka cyane.
- Ntugakomereke uri wenyine, bwira umuryango wawe n'inshuti zawe uko wiyumva.
- Ntukigere ukoresha inzoga cyangwa ibiyobyabwenge nk'umuti wo kurwanya stress. Bizarushaho kugorana.
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