Kwiheba si ibijyanye n'imiti gusa! Ese natwe twagombye kubimenya?

Hari ibintu byinshi bishobora kugufasha kugabanya stress wumva, ni ukuvuga kwiheba. Ntabwo byose ari ibinini. Gahunda yawe yo kuvura ishobora kuba irimo imiti. Ariko niba kwiheba kwawe kudakabije, ushobora kubona ihumure rikomeye mu bintu nko guhindura imibereho yawe no kugira inama. Ariko ibuka ko buri gihe ari ngombwa kuvugana na muganga wawe ugahitamo uburyo bwo kuvura bukubereye.

1. Imyitozo ngororamubiri - umuti w'ubwonko n'umubiri

Imyitozo ngororamubiri, cyane cyane imyitozo ngororamubiri ituma umutima wawe utera cyane, ni nziza ku ndwara yo kwiheba. Muri make, imyitozo ngororamubiri yongera amaraso ajya mu bwonko. Ishobora kandi kongera umusaruro w'imiti imwe n'imwe yo mu bwonko, nk'imwe mu miti igabanya ubukana bw'indwara zo kwiheba.

Ushobora gukora igikorwa icyo ari cyo cyose ukunda. Gishobora kuba cyoroshye cyangwa gikomeye uko ubyifuza. Urugero, ubushakashatsi bumwe bwagaragaje ko no kugenda buhoro buhoro mu minota 30, iminsi 5 mu cyumweru, byafashije cyane abantu bafite ikibazo cyo kwiheba guciriritse kugeza ku gipimo. Nta kibi kirimo gukora ibirenze ibyo.

2. Gusinzira neza nijoro - umuti w'indwara zo mu mutwe

Kwiheba bishobora gutuma ubura ibitotsi, kandi kubura ibitotsi bishobora gutuma wumva wihebye. Ni nk'uruziga rubi. Niba ufite ikibazo cyo gusinzira, vugana na muganga wawe. Ashobora gushaka kugupima ikindi kibazo, nko kubura umwuka wo gusinzira.

Ariko, hari impinduka zoroshye ushobora gukora ku mibereho yawe zishobora gutanga umusaruro ukomeye. Reka turebere hamwe izo ari zo.

3. Amatsinda yo gushyigikirana - Wumve ko utari wenyine

Ibi bishobora kugira itandukaniro rikomeye. Iyo winjiye mu itsinda ry’abaterankunga, uzahura n’abantu bahura n’ibibazo nk’ibyawe. Impuguke ziti: "Aya matsinda ashobora gutuma wumva utari wenyine. Icyo ni igice cy’ingenzi cyane mu nzira yo kuvura."

Amatsinda yose si amwe, bityo ushobora kugerageza amwe kugeza ubonye akubereye. Mbere yo kwinjira muri yo, banza umenye icyo yibandaho, uko inama isanzwe igenda, n'uko imyitozo y'umuyobozi imeze.

4. Ubujyanama - Reka tuganire ku biri mu bitekerezo byacu kandi tubishakemo ibisubizo.

Uburyo bwo kuvura mu kiganiro ni uburyo bwiza bwo kuganira ku bibazo byawe no gushaka ibisubizo bishya. Ubushakashatsi bwagaragaje ko ubwoko bwinshi bw'ubujyanama bushobora gufasha kuvura ihungabana. Urugero:

• Ubuvuzi bw’imyitwarire mu buryo bw’ubwenge (CBT): Ibi bikwigisha kumenya no guhindura ibitekerezo n’ibikorwa bishobora gutera ibimenyetso byawe.
• Ubuvuzi hagati y'abantu:Itwigisha uburyo bwiza bwo kuvugana no gusabana n'abandi.
• Ubuvuzi bwo gukemura ibibazo: Buguha ubumenyi ukeneye kugira ngo urusheho gucunga neza ikibazo cyawe.

Icyo umujyanama mwiza akora ni ugukoresha ikoranabuhanga iryo ari ryo ryose ashobora kubona mu bumenyi bwe n'ubushobozi bwe, akareba uko umurwayi yabyitwaramo.

5. Ubuvuzi bworoheje - Cyane cyane ku ndwara yo kwiheba rimwe na rimwe

Hari abantu bashobora kugira ikibazo cyo kwiheba iyo iminsi ari migufi n'amajoro akaba maremare, urugero nko mu gihe cy'itumba. Ibi byitwa indwara y'ibihe by'izuba (SAD) . Muri ibyo bihe, gukoresha agasanduku k'urumuri kabigenewe bishobora gufasha.

Ibi bisaba guhagarara imbere y'agasanduku k'urumuri mu gihe cy'iminota 30 nyuma yo kubyuka mu gitondo. Ku bantu bafite SAD, ubu buryo bwo kuvura bushobora kugira akamaro nk'imiti igabanya ubukana bw'indwara zo kwiheba.

6. Gukangura Magnetic mu bwonko (TMS)

Abaganga bakoresha ubu buryo mu kuvura indwara yo kwiheba idakira imiti. Bukoresha imbaraga za rukuruzi. "Busubiza imiyoboro y'ubwonko mu buryo bushya kandi bugatuma bwongera gukora neza," nk'uko abaganga babivuga.

Niba ubundi buryo bwo kuvura butagenze neza, ushobora kuganira na muganga wawe ku byiza n'ibibi byabwo. Ubu buryo bukorerwa kwa muganga, mu gihe uri maso. Ubusanzwe uzajya ugira iminota 40, iminsi 5 mu cyumweru, mu gihe cy'ibyumweru 4 kugeza kuri 6. Ushobora kugira umutwe muto nyuma yo kuvurwa, ariko ushobora gukomeza imirimo yawe ya buri munsi nk'uko bisanzwe.

7. Ubuvuzi bukoresha amashanyarazi (ECT)

Niba ufite ikibazo gikomeye cyo kwiheba kidakira ubundi buryo bwo kuvura, muganga wawe ashobora kukugira inama yo kugufasha.

Ubu buvuzi butangwa hakoreshejwe ikinya rusange, bivuze ko usinziriye. Bityo uzakenera umuntu wo kugutwara mu rugo nyuma yo kuvurwa. Mu gihe cyo kwa muganga wa ECT, muganga agushyiramo amashanyarazi make anyuze mu ma electrode ku mutwe wawe. Ibi bitera gukubita igihe gito mu gihe usinziriye.

Ubusanzwe bifata hagati y’ibyumweru 6 na 12 kuvura. Hari n’igihe ikoreshwa nk'"ubuvuzi bwo kubungabunga" kugira ngo hirindwe ko ibimenyetso byo kugaruka nyuma y’uko agahinda kagabanutse.

ECT ishobora gutera kuribwa umutwe, kubabara mu gifu, kubabara imitsi, no gutakaza kwibuka by'igihe gito bishobora gukomeza mu gihe cyose cyo kuvurwa.