Ese hari igihe wumva isi yose ikurwanya? Nta kintu kigushimisha, wumva uremerewe cyane, ibintu byose bisa nkaho birambirana... ariko ntushaka kubibwira umuntu uwo ari we wese. Ntabwo uri wenyine. Uyu munsi, reka tuvuge kuri iyi ndwara yo kwiheba, ari yo ndwara ikomeye yo kwiheba (MDD), akamaro kayo mu gukira, inyungu zayo ni izihe, uwo ukwiye kubibwira, n'uko watangira icyo kiganiro.
Kuki tugomba kuganira kuri ibi?
Kuvuga ku bibazo byawe bishobora kugufasha kumva umeze neza. Iyi si inkuru gusa, hari ibisobanuro bya siyansi kuri ibi. Tekereza, itsinda ry'abashakashatsi bo muri Kaminuza ya UCLA muri Leta Zunze Ubumwe za Amerika basabye itsinda ry'abakorerabushake kuvuga ku bibazo byabo n'impungenge bafite, kandi icyarimwe, bapimye ubwonko bwabo kuri MRI scan.
Icyo basanze ni uko iyo abantu bashyize mu magambo amarangamutima yabo bagatangira kuvuga, ubwoba bw'ubwonko butera iyo ibyiyumvo bugabanuka. Muri make, kuvuga bihumuriza ubwonko. Kimwe no kurekura umwuka uva mu gikoni gishyushya umwuka, iyo uvuga, imihangayiko n'ubwoba bitari ngombwa mu bwonko bwawe biragabanuka.
Uku ni ko dushobora gusobanukirwa uburyo twumva turuhutse iyo tuvuga ibiri mu mutima wacu, atari ukuganira n'abaganga gusa, ahubwo no ku nshuti twizera, umuntu wo mu muryango, cyangwa itsinda rishinzwe ubufasha.
Gushaka ubufasha bw'inzobere - bivuze kuvugana na muganga
Imwe mu miti isanzwe kandi ikora neza yo kuvura ihungabana ni ubuvuzi bwo kuvuga. Tuyita "Talk Therapy" cyangwa "Psychotherapy." Ibi bikubiyemo kwicarana n'inzobere mu by'ubuzima bwo mu mutwe, nka muganga wawe cyangwa umurwayi wo mu mutwe, mukaganira ku bibazo byawe. Ibi nta mpamvu yo kugira isoni, ni uburyo busanzwe bwo kuvura diyabete cyangwa umuvuduko ukabije w'amaraso.
Ubu buvuzi bushobora kugufasha mu buryo bwinshi. Reka turebe uko byagenda.
| Ibyiza byo kuvurwa | Ibisobanuro byoroshye |
|---|---|
| Gusobanukirwa umuzi w'ikibazo | Ibi bizagufasha kumenya neza ibintu n'ingorane mu buzima bwawe bigutera kwiheba, no gusobanukirwa niba bishobora guhinduka cyangwa bitahinduka. |
| Guhindura imiterere y'imitekerereze idahwitse | Hari igihe uburyo dutekereza butuma twiheba kandi tukigunga. Ubu buryo bwo kuvura budufasha kumenya no guhindura imiterere mibi nk'iyo. |
| Kugarura ubuyobozi bw'ubuzima | Uzakuraho ibyiyumvo byo kuvuga ngo "Sinshobora kugenzura ibi" kandi ubone imbaraga n'ubuyobozi ukeneye kugira ngo wongere ugenge ubuzima bwawe. |
| Kubona ibyishimo by'ubuzima bushya | Ibi bizagufasha kubona ibyishimo mu bintu wakundaga, no kugira imitekerereze yo kwishima ndetse no mu tuntu duto mu buzima. |
Muganga wawe ashobora kukugira inama yo gukoresha imiti igabanya ubukana bw'imitsi yo mu mutwe hamwe n'imiti igabanya ubukana bw'imitsi. Ubushakashatsi bumwe bwagaragaje ko uburyo bwombi bufite akamaro kurusha bumwe muri bwo . Bityo rero, ntutinye kuganira na muganga wawe ku bwumvikane kuri ibi.
Bwira abantu bawe icyo utekereza.
Abahanga mu by'ubuzima bwo mu mutwe si bo bonyine bashobora kugufasha gutsinda ihungabana. Inshuti zacu, umuryango wacu, n'abo tuzi kandi twizera ni bo baduha imbaraga zikomeye. Ubushakashatsi bwagaragaje ko kugira uburyo nk'ubu bwo gushyigikira ari inyungu ikomeye ku buzima bwo mu mutwe.
Kwishingikiriza ku nkunga y'abandi bishobora kugufasha cyane guhangana n'ibibazo byo kubaho ufite ihungabana rya buri munsi. Bishobora kandi kugabanya kumva uri wenyine kandi uri wenyine.
Kwigunga no kwigunga bishobora gutuma ibibazo byo mu mutwe birushaho kwiyongera, bityo rero ni ngombwa kuvugana n'umuntu.
Ku rundi ruhande, tekereza uko bigenda iyo uhishe amarangamutima yawe ntubwire abo muri hafi yawe? Bitera imihangayiko idasanzwe mu mibanire yawe. Iyo uri kure y'abandi ntuganire, bashobora gutekereza ko urakaye cyangwa ko utabitayeho. Bishobora no kubababaza.
Kubera izo mpamvu zose, kuganira ku biri mu mutima wawe bishobora kuguhumuriza wowe n'abo ukunda.
Inkuru itangira ite?
"Sawa, ndabyumva ko tugomba kuganira. Ariko se ibi twabitangira dute?" ushobora kuba urimo utekereza.
- Hitamo umuntu wizeye cyane: Hitamo umuntu uzagutega amatwi neza kandi wumva ko atazagucira urubanza. Uyu ashobora kuba inshuti, umuntu wo mu muryango, cyangwa uwo mwashakanye.
- Hitamo igihe n'ahantu hakwiye: Hitamo igihe n'ahantu mushobora kuganira mu bwisanzure kandi nta nkomyi.
- Tangira byoroshye: Ushobora gutangira n'interuro yoroshye nk'iyi igira iti: "Muri iyi minsi ndimo mu bihe bikomeye. Nkeneye kuganira nawe kuri byo."
- Vuga uko wumva: Vuga uko wumva by'ukuri, nko kuvuga uti "Mbabaye cyane," "Nta kintu na kimwe nshishikajwe nacyo," "Numva ndi wenyine cyane."
- Ntutinye gusaba ubufasha: Vuga ubufasha ukeneye, urugero nka "Nkeneye ubufasha bwo kujya kwa muganga," "Nkeneye kuvugana nawe akanya gato."
Ubutumwa bwo kujyana mu rugo
- Kwiheba ni indwara. Si ubunebwe cyangwa intege nke zo mu mutwe.
- Kuvuga ku biri mu mutima wawe ni igice cy'ingenzi cy'ubuvuzi. Bifasha ubwonko bwawe kuruhuka.
- Ni ingenzi cyane gusaba inama no kuvurwa na muganga cyangwa umujyanama mu by'ubuzima bwo mu mutwe . Nta mpamvu yo kugira isoni.
- Umuryango wawe n'inshuti zawe wizeye bashobora kukubera isoko ikomeye y'imbaraga. Babwire uko ubyumva.
- Ntabwo uri wenyine muri uru rugendo. Hari abantu benshi bahuye n'iki kibazo kandi bakagitsinda neza. Uramutse uhawe ubufasha bukwiye, nawe ushobora gutsinda iki kibazo.
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