Hari igihe twumva inshuti yacu cyangwa uwo mu muryango wacu atari we muntu bahoze ari we, ko yahindutse cyane? Basa n'abarambiwe ibintu byose, kandi barabuze icyo bakora. Ni ngombwa cyane ko tubyitondera mu bihe nk'ibi. Kuko zimwe muri izi mpinduka zishobora kuba ikimenyetso cy'uko umuntu afite ikibazo gikomeye cyo mu mutwe, kugeza aho atekereza kwiyahura. Kwiyahura birakenewe. Intambwe ya mbere ni ukumenya neza ibimenyetso by'umuburo n'icyo twagombye gukora muri iyo mimerere.
Ni ibihe bimenyetso by'umuburo? Tube maso.
Abantu batekereza kwiyahura mu by’ukuri ntibashaka gupfa, ahubwo bashaka gupfa kuko bumva nta bundi buryo bwo guhunga ububabare bukabije barimo. Rero, niba umuntu avuze ibi bintu, ntukabireke gusa nk'aho ari ikibazo. Niba ubonye kimwe mu bimenyetso biri hepfo ku muntu wa hafi yawe, shaka ubufasha ako kanya.
| Ikimenyetso cy'umuburo | Ibi bivuze iki? (Bisobanura iki?) |
|---|---|
| Guhora tuvuga ku rupfu | Bashobora kuvuga ibintu nk'ibi ngo “Numva nshaka gupfa,” “Nta kamaro ko kubaho,” cyangwa bashobora kuvuga ku rupfu igihe cyose, bakarwandikaho, kandi bakarusoma. Bashobora no gushakisha kuri interineti uburyo bwo kwiyahura. |
| Gutegura | Bakora ibintu nko guha abandi ibintu byabo, kwandika irage n'isezerano rya nyuma, no gusezera kuri buri wese. Bamwe bashobora no kwandika inyandiko yo kwiyahura. |
| Kubikuza | Bitandukanya n'inshuti za hafi n'umuryango. Batakaza ubushake bwo kwishimisha mbere. Birinda ibirori n'amateraniro. Bagerageza kuba bonyine rwose. |
| Kugaragaza umujinya ukabije | Kuvuga ku bubabare budashobora kwihanganirwa. Kugaragaza ibyiyumvo nk'ibi ngo "Ndi umutwaro kuri buri wese." Kuvuga ku hazaza mu buryo butagira icyizere. |
| Impinduka zikomeye mu myitwarire no mu bitotsi | Bakunze kugaragaza umujinya, uburakari n'agahinda. Ariko mu buryo butunguranye, nyuma yo gufata icyemezo cyo kwiyahura, bashobora kugaragaza ituze ridasanzwe. Bashobora no gusinzira cyane cyangwa cyane. |
| Inzoga cyangwa ibiyobyabwenge | Kunywa ibiyobyabwenge n'inzoga byongera ibyago byo kwiyahura. Abantu bashobora kugerageza gukoresha ibi biyobyabwenge kugira ngo bagabanye ububabare bwabo cyangwa ngo bigirire nabi. |
| Imyitwarire iteza akaga | Bageragejwe no gukora ibintu biteje akaga batitaye ku buzima bwabo, nko kunywa inzoga no gutwara imodoka no gukora imibonano mpuzabitsina iteje akaga. |
Witondere cyane abantu nk'aba (Ibintu bishobora gutera ibyago)
Hari abantu bafite ibyago byinshi byo gutekereza kwiyahura. Niba umuntu wa hafi yawe afite kimwe cyangwa byinshi muri ibi bikurikira, ni ngombwa kumwitondera cyane.
Tekereza ko inshuti yawe imaze igihe kinini irwaye indwara yo kwiheba gukomeye. Hagati aho, yatakaje akazi. Iyo ibi bintu byombi bihuye, ashobora kubabazwa n'ubuzima.
Duhangayikishijwe cyane cyane n'abantu bafite ibintu bishobora gutera ibyago nko:
- Indwara zo mu mutwe: Cyane cyane abafite indwara zo mu mutwe nka depression na bipolar disorder.
- Ubusinzi bw'ibiyobyabwenge cyangwa inzoga: Ibi bigira ingaruka ku mikorere y'ubwonko kandi bigatera igishuko cyo gufata ibyemezo bihubutse.
- Indwara zikomeye z'umubiri: Imihangayiko yo kubaho ufite ububabare budakira cyangwa indwara idakira.
- Igihombo gikomeye mu buzima: urupfu rw'umuntu wakundaga, gusenyuka k'umubano, cyangwa gutakaza akazi.
- Ibibazo bikomeye by’amategeko cyangwa iby’imari: Kuba nta cyo wifashije bitewe n’umutwaro w’imyenda udashobora kwihanganira cyangwa ikibazo cy’amategeko.
- Ibintu bibabaza cyangwa ihohoterwa:Ihungabana rikomeye cyangwa ihohoterwa ryabaye mu bwana cyangwa vuba aha.
Twagufasha dute?
Ntuzigere wirengagiza ibimenyetso by'umuburo nk'ibi. Ubufasha bwawe buto n'ubufasha bishobora kurokora ubuzima bw'umuntu.
1. Vuga nta bwoba
Ntutinye kubaza uwo ukunda kuri ibi. Kumubaza uti “Ese ufite ibitekerezo byo kwiyahura?”, “Ese uri kwiheba?”, “Ese nagufasha?” ntabwo bizarushaho kuba bibi kurushaho. Mu by’ukuri, kubivugaho bishobora kuba ihumure rikomeye. Bizatuma bumva ko batari bonyine, ko hari umuntu ubareba. Bizadufasha kandi gusobanukirwa uburemere bw’ikibazo no gufata ingamba vuba.
2. Bashishikarize gushaka ubufasha bw'inzobere.
Ushobora kumufasha, ariko ubufasha bw'inzobere ni ingenzi kugira ngo uhangane n'ikibazo nk'iki.
- Bashishikarize kujya kwa muganga wawe vuba bishoboka, niba bibaye ngombwa, ushobora kujyana na we kwa muganga.
- Bamenyeshe serivisi zihariye za telefoni bashobora guhamagara mu bihe nk'ibi. Ikigo cy'Igihugu cy'Ubuzima bwo mu Mutwe (NIMH) cyo muri Sri Lanka gifite umurongo wa telefoni uhoraho amasaha 24 nimero 1926. Nanone, imiryango y'abakorerabushake nka 'Sumithrayo' nayo irafasha muri iki kibazo. Sangiza aya makuru.
3. Fata ingamba mu gihe cy'impanuka
Iyo umuntu avuze amagambo nk'aya ngo "Ngiye gupfa ubu ngubu" kandi akagerageza kwigirira nabi, biba ari ikibazo cyihutirwa.
- Ntumureke wenyine kubera impamvu iyo ari yo yose.
- Gerageza kumurinda gutuza uko bishoboka kose.
- Kuramo ibintu byose bishobora guteza akaga ashobora kuba afite mu ituze kandi witonze, nk'ibinini n'intwaro zityaye.
- Shaka ubufasha ku bari hafi yawe vuba.
- Niba bishoboka, mujyane mu bitaro biri hafi aho mu mutekano .
Wibuke ko inshingano zawe atari ukuba umujyanama mu by'umwuga, ahubwo ni ukuba umutega amatwi mwiza, inshuti nziza, no kumwereka ubufasha bukwiye bw'umwuga.
Ubutumwa bwo kujyana mu rugo
- Ibitekerezo byo kwiyahura ni ingaruka z'ihungabana ryo mu mutwe. Ni ngombwa cyane kumenya ibi bimenyetso by'umuburo.
- Niba hari umuntu uvuga ku rupfu, kwitandukanya n'abandi, cyangwa se impinduka zikomeye mu myitwarire cyangwa ibitotsi, ntukabirengagize.
- Ntugatinye kuvuga ku kibazo cyeruye no kubatega amatwi. Bishobora kubafasha kumva neza no gusobanukirwa uko ibintu bimeze.
- Mu gihe cy’impanuka, ntureke uwo muntu wenyine ahubwo umujyane mu bitaro biri hafi yawe. Hamagara muganga wawe cyangwa uhamagare 1926 kugira ngo ubone ubufasha bw’inzobere.
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