Ese uri wenyine ufite ikibazo cyo kwiheba? Gerageza ibi bintu kugira ngo urusheho kumererwa neza umunsi ku wundi!

Kwiheba bishobora gutuma wumva udafite icyo ukora kandi udashobora kwifata. Ariko hari ibintu ushobora gukora kugira ngo wongere ibyiyumvo byawe kandi bigufashe kumva umeze neza. Uretse imiti muganga aguha, gushyira izi ngeso zoroshye mu buzima bwawe bishobora kugufasha kugarura ubuzima bwawe mu buryo bwiza. Reka turebe bimwe mu bintu ushobora gutangira gukora uyu munsi.

Imyitozo ngororamubiri - umuti mwiza ku mubiri no mu bwonko

Ubushakashatsi bwagaragaje ko gukora imyitozo ngororamubiri buri gihe bishobora kuba uburyo bwiza bwo gufasha abantu gukira indwara yo kwiheba. Ntacyo bitwaye ubwoko bw'imyitozo ngororamubiri ukora. Hitamo ikintu ukunda kandi kigushimisha. Ndetse no gutembera buri munsi gusa birakunogeye.

Niba usanzwe udakora siporo, tangira gato. Ongera igihe cyawe buhoro buhoro kugeza ku minota 30 ku munsi. Niba bishoboka, kora siporo n'inshuti cyangwa umuntu wo mu muryango wawe. Ibi bizagufasha gukomeza kugira ishyaka ryo gukomeza. Niba ufite ikibazo cyo gutangira siporo, vugana na muganga wawe umusabe ubufasha mu gutegura gahunda y'imyitozo ngororamubiri ikubereye.

Shaka uruhuke ku zuba.

Hari abantu bashobora kuba bafite indwara yitwa indwara y’ibihe by’izuba (SAD). Muri make, iyi ni ubwoko bw’indwara yo kwiheba. Ikunze kubaho mu mezi y’impeshyi n’ay’itumba, aho urumuri rw’izuba rugabanuka n’ubukonje buke. Ikunze kurangira mu mezi y’impeshyi n’ay’impeshyi, igihe izuba riba ryinshi. Niba ubona ko ufite iyi ndwara, baza muganga wawe ku bijyanye n’ubuvuzi bw’urumuri. Nanone, kubona urumuri rw’izuba mu gitondo bishobora kugufasha kunoza ibyiyumvo byawe.

Gusinzira - Bikore neza, mu rugero rukwiye

Ihungabana, kimwe n'imiti imwe n'imwe ikoreshwa mu kuvura, bishobora kugira ingaruka ku gusinzira kwawe. Hari abantu baryama cyane. Abandi bafite ikibazo cyo kudasinzira. Ibi bishobora guterwa no kudashobora gusinzira nijoro cyangwa kubyuka kare mu gitondo. Kubura ibitotsi bishobora kugira ingaruka zikomeye ku byiyumvo byawe. Reka turebere hamwe ikigereranyo cy'ibitotsi ukeneye bitewe n'imyaka.

Izi ngeso zizagufasha gusinzira neza.

• Kora ku ngengabihe isanzwe: Jya uryama kandi ukanguke mu gihe kimwe buri munsi. Ntugahindure iyi ngeso ndetse no mu mpera z'icyumweru.
• Gabanya ibitotsi byawe byo ku manywa: Niba usinziriye ku manywa, gabanya iminota 10-20. Gusinzira igihe kirekire kurusha icyo bishobora gutuma gusinzira nijoro bigorana.
• Ntugakore imyitozo ngororamubiri mbere yo kuryama: Gukora imyitozo ngororamubiri ku manywa ni byiza kugira ngo usinzire neza nijoro. Ariko ntugakore imyitozo ngororamubiri mu gihe cy'isaha imwe n'igice (iminota 90) uhereye igihe waryamaga. Ibi bishobora kongera ubushyuhe bw'umubiri wawe n'umuvuduko w'umutima, bishobora kubangamira ibitotsi byawe.
• Humura mu mutwe wawe: Kora ikintu gituza mbere yo kuryama. Ni byiza gusoma igitabo, kumva umuziki utuje, cyangwa gukora imyitozo yo kunanura imitsi buhoro buhoro.
• Irinde inzoga: Ntugakoreshe inzoga nk'inkunga yo gusinzira. Itanga ihumure ry'igihe gito gusa, kandi ikabangamira imikorere y'ibitotsi byawe kandi ikagabanya ubwiza bw'ibitotsi byawe.
• Irinde kureba televiziyo, mudasobwa, na telefoni wicaye ku buriri. Hagarika gukoresha ibi bikoresho nibura isaha imwe mbere yo kuryama.

Akamaro ko kugira indyo yuzuye

Ariko, indyo yuzuye izaha umubiri wawe intungamubiri ukeneye kandi igufashe kugira ubuzima bwiza n'imbaraga. Ntukajye mu indyo idasanzwe ibuza ibiryo mu buryo butunguranye. Ahubwo, ibande kuri ibi by'ibanze:

• Witondere ingano y'ibiryo byawe n'ibiryo ufite.
• Shyiramo imbuto, imboga, ibinyampeke byuzuye, poroteyine zitarimo ibinure byinshi, n'amata adafite ibinure byinshi cyangwa amata adafite ibinure byinshi mu ndyo yawe.
• Gabanya ibiryo birimo ibinure byinshi n'isukari.

Shaka umwanya wo gukora ibintu ukunda.

Iyo uri gukira indwara yo kwiheba, ushobora kudashaka gusohoka ngo wishimire cyangwa ngo wishime. Ibyo ni ibisanzwe. Ariko ugomba kwiha akanya gato. Ongera ushake umwanya wo gukora ibintu wakundaga. Sohoka ujyane n'inshuti zawe, ushake ikintu ukunda gukora, cyangwa utegure kwiga ikintu gishya.

Gabanya imirimo minini mo ibice bito.

Niba wumva uremerewe n'inshingano cyangwa umushinga ukomeye, ugabanyemo ibice bito kandi bishoboka ushobora gukora umunsi wose. Tekereza ufite raporo nini yo kwandika. Shyiraho intego nto nka, "Uyu munsi nzashakisha amakuru nkeneye kuri ibi," cyangwa "Ejo nzandika ipaji ya mbere." Muri ubwo buryo, biroroha kubikora, kandi uzumva ufite icyo ugeraho iyo urangije intego nto buri munsi.

Uburyo bwo kugabanya stress

Guhangayika bishobora gutuma kwiheba birushaho kwiyongera. Imyitozo ngororamubiri no gusinzira neza ni bumwe mu buryo bwiza bwo gucunga imihangayiko. Byongeye kandi, ushobora kugerageza ibikorwa byo kwitonda nka meditation na yoga, bigufasha kwibanda ku gihe uriho.

Dore ubundi buryo bwo kugabanya stress:

• Fata umwuka mwinshi kandi buhoro.
• Bwira inshuti yawe magara cyangwa uwo mu muryango wawe icyo utekerezaho.
• Kora ubushake hamwe n'itsinda rikora serivisi z'imibereho myiza rigushimisha.
• Jya mu itsinda rishinzwe gufasha abantu bafite ibibazo byo kwiheba. Ushobora guhura n'abandi bantu bahura n'ibintu nk'ibyawe hanyuma usangize ibyakubayeho.

Irinde burundu inzoga n'ibiyobyabwenge.

Inzoga n'ibiyobyabwenge bishobora gutera kwiheba no kubyiyongera. Mu by'ukuri, ikoreshwa ry'ibiyobyabwenge n'ihungabana akenshi birajyana. Inzoga n'ibiyobyabwenge nabyo bishobora gutuma imiti yawe yo kwiheba idakora neza. Niba ufite ikibazo cyo gukoresha ibiyobyabwenge, ni ngombwa gushaka ubufasha . Ntushobora gukira burundu kwiheba niba ufite ikibazo. Vugana na muganga wawe kuri ibi.

Menya ubundi buryo bwo kuvura, ariko gusa ukoresheje inama za muganga.

Ntugakoreshe ibimera cyangwa inyongeramusaruro utabanje kugisha inama muganga. Nta gihamya gifatika kigaragaza ko bikora neza nk'imiti ivura ihungabana. Imwe muri zo ishobora kugira ingaruka mbi zikomeye kandi ikagira ingaruka mbi ku yindi miti ufata. Ntugatekereze ko ikintu gifite umutekano kubera ko ari karemano.

Ariko, hari ubundi buryo bwo kuvura butekanye ushobora kugerageza, nubwo butagaragaye, nko kuruhuka, gutekereza cyane, gusiganwa, cyangwa acupuncture. Ni ngombwa kuvugana na muganga wawe mbere yo kugerageza bumwe muri ubu buryo.