Hari iminsi wumva udashaka gukora ikintu icyo ari cyo cyose, wumva uremerewe, kandi ukumva urambiwe na buri kimwe. Mu bihe nk'ibi, benshi muri twe dukunda kubabara turi bonyine. Ariko se wari uzi ko niba ushobora gusobanukirwa neza ibintu, bishobora kugufasha cyane? Ibi bishobora kukugirira akamaro cyane cyane niba ugerageza gutsinda ikibazo nk'ihungabana.
Depression Test (PHQ-9)
Check if you have depression with the internationally recognized PHQ-9 method
Guhanga bivuze iki? Bifasha bite ubwenge?
Iyo wumvise ibi, ushobora gutekereza uti “Oh, sindi umushushanyi cyangwa umuririmbyi mwiza.” Ariko ijambo “ubuhanga” hano ntirisobanura ko ugomba kuba umuhanzi w’icyamamare ku isi. Ntabwo ari ngombwa ko uhanga igihangano cy’ubuhanzi.
Mu magambo make, igitekerezo ni ukugaragaza amarangamutima yawe. Bishobora kuba agahinda, uburakari, gucika intege, ibyishimo, ikintu icyo ari cyo cyose. Ni ukureka ayo marangamutima akagaragara binyuze mu magambo, amabara, imiterere, cyangwa umuziki. Ntabwo ugomba kwereka umuntu uwo ari we wese icyo uhanga niba udashaka kubikora. Ushobora kubyigumira. Uburyo bwo kurema bushobora kuguha umunezero n'amahoro menshi. Hari igihe n'abavuzi bakoresha ubu bwoko bw'ubuhanzi nk'uburyo bwo kuvura.
Igikuru ni ukureka ubwenge bwawe bukagira umudendezo kandi ukabureka. Ntugatekereze ku ngaruka bizavamo.
None se reka dutangire? Dore bimwe mu bintu ushobora gukora.
Gutangira ntabwo bigoye nkuko wabitekereza. Wenda ushobora guhitamo ikintu wakundaga ukiri umwana. Cyangwa ushobora kugerageza ikintu gishya. Dore ibitekerezo bimwe na bimwe bishobora kugufasha.
| Igikorwa cyo guhanga | Uburyo bwo kubikora mu buryo bworoshye |
|---|---|
| Kwandika | Shaka igitabo wandike ibintu bikubangamiye, ibintu bikubabaza. Ubushakashatsi bwagaragaje ko kwandika gutya mu minota 15 ku munsi, ndetse no mu minsi 3, bishobora kuzana ihumure rikomeye mu mutwe. Niba ubyifuza, ushobora kubyereka inshuti yawe wizeye cyane, umuntu wo mu muryango wawe, cyangwa muganga wawe. Cyangwa ukabigira ibanga. |
| Gushushanya | Shaka igitabo cyo gushushanya n'amakaramu y'amabara. Jya ahantu ukunda, wenda ahantu hafite ishusho nziza, cyangwa ahantu hagenewe ubugeni, hanyuma ugerageze gushushanya ibyo ubona. |
| Gushushanya | Ukoresheje irangi ry'amabara y'amazi cyangwa ay'uburoso hamwe n'uburoso, ushobora gushushanya ifoto ku meza yo mu gikoni cyawe. Koresha amabara ayo ari yo yose ukunda. |
| Gucuranga igikoresho cya muzika | Niba warakundaga gucuranga gitari cyangwa organi, iki ni igihe cyiza cyo kuyikuraho ivumbi hanyuma ukongera kuyifata. Cyangwa se wige ikintu gishya. Fata intambwe ubu kugira ngo ugere ku isomo rya gitari wahoraga urota. |
| Amafoto | Fata kamera yawe cyangwa kamera ya telefoni yawe hanyuma ufate amafoto y'ikintu icyo ari cyo cyose ukunda. Wenda ni itungo ryawe, indabyo zirimo kurabya mu busitani bwawe, ikindi kintu icyo ari cyo cyose. Birashimishije guhindura ayo mafoto nyuma. |
| Izindi myidagaduro | Gerageza kuboha/korosheti, kudoda, kuboha imyenda, nibindi. Hari uburyo bwinshi bwo kubona uruhande rwawe rwo guhanga udushya. |
Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →"Numva mfite isoni ... ntabwo ndi umuhanga muri ibi."
Iki ni ikintu gifatika abantu benshi bashobora gutekerezaho. Hari gushidikanya nko "Oh, ibishushanyo nshushanya ni bibi," cyangwa "Niba umuntu abonye ibyo nandika, azaseka."
Ariko ikintu cy'ingenzi ugomba gusobanukirwa hano ni uko atari umusaruro w'ingenzi, ahubwo ni inzira . Ntabwo ari ukureba niba ishusho ushushanya ari nziza cyangwa inkuru wanditse ari nziza. Icy'ingenzi ni uko ushobora kugaragaza uburemere buri mu mutima wawe, ibyo byiyumvo binyuze mu cyaremwe, kandi ukabona ihumure muri byo. Rero, kuraho ibyo gushidikanya biri mu mutima wawe hanyuma utere intambwe nto. Wenda ibi uzabikunda kurusha uko ubitekereza.
Ese ibi birahagije? Tekereza no ku nama z'abaganga.
Ibi bikorwa byo guhanga ni uburyo bwiza bwo kugufasha guhangana n'ihungabana. Ariko, ugomba kwibuka ko bitasimbura ubuvuzi .
Niba ufite ibimenyetso by'ihungabana, nko kubabara cyangwa kwiheba bimara ibyumweru birenga bibiri, kubura ubushake bwo gukora ibintu wakundaga, impinduka mu bitotsi (kubura ibitotsi cyangwa gusinzira cyane), impinduka mu kurya, no kumva ufite imbaraga nke, menya neza ko wagiye kwa muganga kugira ngo akugire inama.
Mu gihe ukora ibintu nk'ibi byo guhanga udushya, gukurikiza inama za muganga bizaguha imbaraga nyinshi zo gutsinda iki kibazo. Azaguha ubuvuzi n'ubuyobozi bikwiye ukeneye.
Ubutumwa bwo kujyana mu rugo
- Guhanga udushya ni uburyo bwiza bwo kurekura amarangamutima yawe. Bishobora kugufasha cyane.
- Ntabwo ari ngombwa kuba umuhanzi w’icyamamare ku isi. Icy’ingenzi ni inzira yo kurema, ntabwo ari umusaruro wa nyuma.
- Ushobora gutangirira ku kintu cyoroshye nko kwandika, gushushanya, cyangwa gucuranga igikoresho cya muzika.
- Ntugatinye ibyo wakoze. Ntabwo ari ngombwa kubyereka umuntu uwo ari we wese niba utabishaka.
- Icy'ingenzi kurushaho: Nubwo ibi bikorwa bishobora gufasha kurwanya kwiheba, ntabwo bisimbura ubuvuzi. Niba ufite ibimenyetso by'ihungabana , menya neza ko wagiye kwa muganga.
No comments yet. Be the first to share your question or experience below.