Ese ukunda kumva ubabaye? Reka turebere hamwe uburyo bwo gusobanukirwa "Depression" na Nirogi Lanka!

Twese twumva tubabaye cyangwa hari iminsi twumva tutishimye rimwe na rimwe. Ibi ni ibisanzwe rwose. Wenda wagize kutumvikana n'inshuti yawe, ntukore neza nk'uko wari witeze mu kizamini, cyangwa se ukaba ufite umunsi umwe muri iyo minsi wumva ubabaye gato. Ubusanzwe, dushobora gukemura ibyo byiyumvo twenyine, cyangwa agahinda kagashira nyuma y'iminsi mike.

Ariko… niba ako gahinda cyangwa kumva ko "utameze neza" bikomeje mu gihe kirenze ibyumweru bibiri, kandi bigatangira kubangamira ubuzima bwawe bwa buri munsi (nk'akazi ko ku ishuri, kumarana umwanya n'inshuti, cyangwa kwishimira ibyo ukunda ), bishobora kuba birenze agahinda gusa. Bishobora kuba ikimenyetso cy'indwara yitwa " Depression ."

Witinya! Kuvuga kuri ibi no kubyumva ni yo ntambwe ya mbere y'ingenzi cyane.

"Ihungabana" ni iki?

Kwiheba si ukubabara gusa. Ni indwara iterwa n'uburwayi, ariko ntigira ingaruka ku bwonko bwawe gusa, ahubwo no ku mubiri wawe wose. Ihindura uburyo witekerezaho, uko wiyumva, n'uko witwara.

Tekereza nk'aho bateri yawe y'imbere yashize—aho utakaza ubushake kuri byose kandi byose bikaba bisa n'aho byihishe mu mwijima.

Ni ibihe bimenyetso by'ihungabana? Ese ubyibonera muri wowe?

Ibimenyetso by'indwara yo kwiheba rimwe na rimwe bishobora kuba bitagaragara neza. Bishobora kutagaragara ku bandi, bigatuma bigorana kubimenya. Ariko, niba umaze igihe kinini ugaragaza kimwe cyangwa byinshi muri ibi bimenyetso, ni ngombwa kubyitondera.

• Kurakara byoroshye, kwinubira, cyangwa kurakara: Ushobora kumva utakaje kwihangana utari ufite mbere.
• Ibande ku byananiranye, kumva wicira urubanza, cyangwa kwinenga: Ushobora kwisanga wishinja buri gihe cyangwa ukumva ntacyo umaze.
• Kubura ubushake cyangwa ibyishimo: Ntukibona ibyishimo mu nshuti, mu byo wishimira, cyangwa mu bikorwa byo ku ishuri wakundaga.
• Kwishora mu ngeso mbi: nko gukoresha ibiyobyabwenge, inzoga, cyangwa gutekereza kwiyangiza .
• Impinduka mu mikorere y'ibitotsi: Ushobora kuba udashobora gusinzira uko wagerageza kose, cyangwa wumva usinziriye kandi wifuza gusinzira umunsi wose.
• Impinduka mu mirire: Ushobora kubura ubushake bwo kurya burundu, cyangwa ugatangira kurya cyane.
• Ingufu nke cyangwa ingorane zo kwita ku bintu: Uba wumva unaniwe ndetse n'imirimo mito, cyangwa se bikakugora kwibandaho mu gihe wiga.
• Ububabare budasanzwe ku mubiri: Kuribwa umutwe kenshi, mu nda, cyangwa ubundi bubabare abaganga badashobora kubona impamvu isobanutse neza y’uburwayi.
• Ibitekerezo byo kwiheba: Gutekereza cyangwa kuvuga ibintu nk'ibi, “Iyaba narapfuye.”

Reka turebe urugero.Tekereza Dinusha, umunyeshuri witegura kwiga A/L. Mbere yaho, yakundaga cyane akazi ko ku ishuri no gukora ibikorwa byo mu matsinda. Ariko, mu mezi make ashize, yari atandukanye cyane. Ahora wenyine mu cyumba cye igihe kinini. Ajya ku ishuri adashaka. Ntavuga cyane ndetse n'iyo inshuti ze zimusanze. Ntiyamwenyura nk'uko yabikoraga mbere. Avuga ko adasinzira neza nijoro kandi ko adashobora kwibanda ku masomo ye. Akunda kuvuga ibintu nk'ibi ngo “Nta kintu na kimwe kimbera cyiza; ndi umuntu wananiwe.” Ubwo bwoko bw'impinduka z'igihe kirekire zigira ingaruka ku buzima bwa buri munsi ni bwo bushobora kuba ikimenyetso cy'ihungabana.

Kuki indwara yo kwiheba iri kwiyongera cyane mu rubyiruko muri iki gihe?

Ugereranyije n'ibihe byashize, urubyiruko rwo muri iki gihe ruhura n'impamvu nyinshi zituma habaho kwiyongera k'umuvuduko wo mu mutwe no kwiheba. Reka tuganire kuri zimwe muri zo.

• Ingaruka z'Imbuga Nkoranyambaga: Iyo unyuze kuri Facebook, Instagram, cyangwa TikTok, kubona ubuzima bw'abandi "butunganye" bishobora gutuma wumva udashoboye cyangwa nk'uwananiwe. Urugero, Samanmali ahora areba amafoto y'inshuti ze "atunganye" kuri Instagram. Abona buri wese asa n'uwishimye kandi mwiza, bigatuma yumva ko adahagije cyangwa ko ubuzima bwe ntacyo bumaze. Gutoteza kuri interineti nabyo bishobora guteza igitutu gikomeye binyuze muri izi mbuga.
• Amarushanwa n'igitutu mu burezi: Gusiganwa ku manota meza mu bizamini nka O/L cyangwa A/L n'umuco w'ishuri bigushyira umutwaro ukomeye mu mutwe. Urugero, Nishan asigaye amezi make ngo akore ibizamini bye bya A/L. Yiga amanywa n'ijoro, ariko ubwenge bwe bwuzuye ubwoba. “Bite se nindamuka ntsinzwe? Ababyeyi banjye bazavuga iki?” Iki gitutu gituma bigorana kurya cyangwa gusinzira.
• Guhindura Umuryango n'imibereho: Bitandukanye n'uko byari bimeze kera, ababyeyi bakunze kugira akazi kenshi muri iki gihe, imibanire y'umuryango ishobora kuba idafite imbaraga, kandi ibibazo nk'irungu bishobora kugira ingaruka.
• Kongera ubumenyi ku bibazo by’isi: Kubera interineti, uhura n’ibibazo by’isi (intambara, ibibazo by’ubukungu, ibiza by’ibidukikije) vuba cyane, bishobora gutera impungenge n’ubwoba ku byerekeye ahazaza.
• Gukora imyitozo ngororamubiri mike no kubaho mu nzu mu buryo bwinshi: Ugereranyije n'ibihe byashize, kugabanuka kw'imikino yo hanze no gutembera, hamwe no kongera igihe umuntu akoresha kuri telefoni na mudasobwa, bigira ingaruka ku buzima bwo mu mutwe.

Kubera ibi bintu, uhura n'ibibazo byinshi kurusha mbere hose. Kumva uremerewe cyangwa ufite ibibazo nk'ihungabana si ikintu cyo gutungurwa nacyo, ahubwo ni ikintu ugomba gukemura.

Impamvu zitera kwiheba

Nta mpamvu imwe rukumbi itera kwiheba. Akenshi biterwa n'ibintu byinshi bivanze.

• Ibintu Bitera Indwara z'Umubiri / Amateka y'Umuryango: Nkuko byavuzwe, niba hari umuntu wo mu muryango wawe wahuye n'ikibazo cyo kwiheba, iyo myitwarire y'uturemangingo ishobora kugira ingaruka kuri wewe ku rugero runaka. Ariko, ibi ntibivuze ko byanze bikunze uzayirwara.
• Kudahuza kwa shimi mu bwonko: Kudahuza kwa shimi zimwe na zimwe mu bwonko bwacu zitwa neurotransmitters bishobora gutera kwiheba. Tuzabiganiraho birambuye vuba.
• Ibintu bibabaza cyangwa bibabaza: Ibintu bikomeye mu buzima nko kurwara bikomeye, urupfu rw'uwo ukunda, gutandukana kw'ababyeyi, imihangayiko mu bizamini, ingorane ku ishuri cyangwa mu rugo, cyangwa ihohoterwa ritandukanye.
• Ishuri n'igitutu cy'urungano:Ibibazo nko gutotezwa ku ishuri, kumva uri wenyine hagati y'inshuti, cyangwa gutegekwa gukora ibintu utishimiye.
• Ibibazo by'ishusho y'umubiri: Kumva utanyuzwe n'uko ugaragara cyangwa guhora wigereranya n'abandi.
• Ibibazo byo kwiyumvamo: Cyane cyane mu gihe cy'ubwangavu, uhura n'urujijo ku bijyanye n'uwo uri we n'icyo ushaka mu buzima.
• Kunywa ibiyobyabwenge: Gukoresha ibiyobyabwenge n'inzoga bishobora kuba impamvu y'ihungabana ndetse n'ingaruka zaryo.

Ni iki kibera ubwonko bwacu mu gihe cy'ihungabana?

Nkuko nabivuze mbere, kwiheba si "kumva ubabaye" gusa. Mu by'ukuri bigira ingaruka ku mikorere y'ubwonko bwawe. Reka tubirebe mu buryo bwa siyansi ariko bworoshye.

Tekereza ubwonko bwawe ari ubusitani bwiza. Amazi n'ifumbire bifasha indabyo kurabya no gutera imbere ni nk'uturemangingo twacu tw'imitsi . Izi ni "intumwa" zigenzura amarangamutima yawe nk'ibyishimo, agahinda, ubwoba, n'imbaraga. Mu gihe cy'ihungabana, akazi k'izi ntumwa karahungabana. Reka tuvuge ku bintu bitatu by'ingenzi:

1. Serotonin : Uyu ni "intumwa yawe y'ibyishimo n'ituze." Ifasha mu kugenga ibitotsi, ubushake bwo kurya, n'amarangamutima. Mu gihe cyo kwiheba, urugero rwa serotonin rushobora kugabanuka. Nk'uko indabyo zishwanyagurika mu busitani, ibyishimo byawe n'ibyishimo byawe birashira, bigatuma wumva nta cyo umaze.
2. Norepinephrine: Iyi ni "intumwa y'ingufu n'ubwitonzi." Igufasha kuguma ukora cyane kandi wibanda ku kintu runaka. Iyo urugero rw'iki kibazo rugabanutse mu gihe cy'ihungabana, ushobora kumva ufite umunaniro mu mubiri, udafite imbaraga, kandi ntushobora kwibanda ku kintu kimwe.
3. Dopamine: Iyi ni "intumwa y'ibihembo n'ingufu." Ni yo ishinzwe ibyishimo wumva iyo ukora ibintu wishimira. Iyo ibikorwa bya dopamine bigabanuka mu gihe cy'ihungabana, ushobora gusanga ibintu wakundaga bitakikuzanira ibyishimo, bigatuma utakaza ubushake muri byose.

Uretse ubusumbane mu mikorere y’ubwonko, ubushakashatsi bwerekana ko kwiheba bishobora gutera impinduka mu miterere no mu mikorere y’ubwonko mu bice bimwe na bimwe:

• Hippocampus: Ibi ni ingenzi mu kwibuka no kwiga. Mu gihe cy'ihungabana ry'igihe kirekire, iki gice gishobora kugabanuka gato, ari nayo mpamvu bamwe bahura n'ikibazo cyo kwibagirwa cyangwa kugorwa no kwiga ibintu bishya.
• Amygdala: Iki gice gitunganya amarangamutima akomeye nk'ubwoba, agahinda n'uburakari. Ibikorwa byacyo bishobora kwiyongera mu gihe cy'ihungabana, bigasobanura impamvu ushobora guhora wumva uhangayitse, ufite ubwoba cyangwa ubabaye.
• Igitekerezo cya mbere: Iki ni nk' "umuyobozi" w'ubwonko bwawe. Kigufasha gufata ibyemezo, gutegura, kugenzura amarangamutima, no kwibanda ku kintu runaka. Iyo ibikorwa byacyo bigabanutse, ushobora kugorwa no kwibanda ku kintu runaka, gufata ibyemezo, cyangwa kumva ko ibintu byose ari akajagari.

Ikintu cy'ingenzi ugomba gusobanukirwa ni uko kwiheba atari "ikosa ryawe." Bifitanye isano n'impinduka mu bwonko. Nanone, ibuka ko izi mpinduka zishobora gusubizwa inyuma iyo umuntu avuwe neza.

Nkwiye gukora iki mu gihe ntekereza ko mfite ikibazo cyo kwiheba?

Niba umeze utyo, ikintu cya mbere nshaka ko umenya ni…

Ntabwo uri wenyine!

Ihungabana ni ikibazo gikunze kugaragara mu rubyiruko. Ntabwo ari ngombwa ko uhangana nacyo wenyine. Gushaka ubufasha ni cyo kintu cyiza ushobora gukora kugira ngo urusheho kumva umeze neza.

Dore intambwe nke ushobora gutera:

Vuga kandi worohereze umutima wawe

Kuvuga uko wumva umeze biguha ihumure rikomeye. Ushobora kuvugana na mama wawe, papa wawe, umwarimu wizeye, umujyanama wawe, cyangwa ndetse n'umutoza wawe wa siporo. Sangiza ibyo urimo guhura na byo. Kumenya ko hari umuntu uguteze amatwi kandi akwitayeho bizaguha icyizere n'ihumure.

Imirongo y'ubutabazi

Niba bigoye kubona umuntu mukuru wizeye wo kuvugana nawe, ntugahangayike. Hariho imirongo y'ubufasha yihariye. Hari inzobere zahuguwe ziboneka amasaha 24/7 kugira ngo zigutege amatwi kandi zikuyobore ku bufasha ukeneye. Izi ni serivisi z'ibanga; ntugomba no kuvuga izina ryawe.

• Umurongo w'itumanaho w'Ikigo cy'Igihugu cy'Ubuzima bwo mu Mutwe (NIMH): 1926
• Sumithrayo: 0112692909, 0112696666, 0112682535 (Gutanga inkunga y'amarangamutima)
• Serivisi yo gutanga inama kuri CCCline: 1333

Ntutinye guhamagara izi nimero kuko zihari kugira ngo zigufashe.

Witeho

Gucunga ubuzima bwawe bw'amarangamutima biroroha iyo witaye ku mubiri wawe neza.

• Kurya ibiryo bifite intungamubiri: Shyiramo imbuto n'imboga nyinshi mu ndyo yuzuye.
• Gira ibitotsi bihagije: Gerageza gusinzira nibura amasaha 7-8 kuri buri joro.
• Komeza gahunda yawe: Gerageza kubyuka no gusinzira mu gihe kimwe buri munsi.
• Komeza gukora siporo: Imyitozo ngororamubiri itanga ihumure rikomeye ku bwonko. Niba wumva udashishikajwe no gukora siporo, tangira gato. Gerageza gutembera, gukora imyitozo ngororamubiri, guhumeka cyane, cyangwa ubundi buryo bwo kuruhuka.

Gabanya igihe cyawe cyo kureba ecran

Kumara igihe kinini kuri telefoni cyangwa mudasobwa yawe, cyane cyane kurya ibintu bibabaza, bishobora kongera cyane ihungabana, guhangayika no guhangayika. Byongeye kandi, kureba ecran bishobora kubangamira uburyo bwo gusinzira. Kugira ngo ukomeze ubuzima bwiza bwo mu mutwe, gerageza kuva kuri telefoni yawe, mudasobwa na tableti nibura isaha imwe mbere yo kuryama.

Shaka impuguke mu by'ubuvuzi

Vugana n'umuganga wawe w'ibanze cyangwa undi mukozi w'ubuzima ku bijyanye n'uko wiyumva. Bashobora kukugira inama y'uburyo bwiza bwo kugufasha kumva umeze neza kandi bashobora no kukwohereza kwa muganga w'indwara zo mu mutwe cyangwa inzobere mu by'imitekerereze n'imibanire. Aba bahanga bahuguwe kugira ngo bagufashe gusobanukirwa no gucunga amarangamutima yawe neza. Teganya gahunda yo kubonana n'inzobere vuba bishoboka.

Shaka ubuvuzi niba bikenewe

Hari igihe abaganga bashobora kukugira inama yo kuvura byihariye, bishobora kuba birimo ubuvuzi , ndetse rimwe na rimwe, imiti . Uburyo bumwe bwiza cyane bwo kuvura bukunze gutangwa muri Nirogi Lanka ni ubuvuzi bw'imyitwarire mu buryo bw'ubwenge (CBT) . CBT ishobora kugufasha mu buryo bw'ingenzi:

• Sobanukirwa isano iri hagati y'ibitekerezo byawe, amarangamutima yawe, n'ibikorwa byawe.
• Simbuza ibitekerezo bibi n'ibitekerezo birangwa n'uburinganire, byiza kandi byubaka.
• Komeza imibanire yawe bwite kandi ufate ingamba zo kwirinda ibihe by'ihungabana mu gihe kizaza.
• Tegura uburyo bwiza bwo guhangana n'ibibazo bikomeye n'ibibazo bikomeye.
• Buhoro buhoro wongere uhuze n'ibikorwa wakundaga kuryoherwa.

Uburyo bwo kubona ubufasha mu gihe cy'ubutabazi bwihutirwa

Niba ufite ibitekerezo byo kwiyahura cyangwa wumva ko ushobora kwiyahura, shaka ubufasha bwihuse:

• Vugana n'umuntu mukuru wizeye cyangwa undi muntu wiringira ako kanya.
• Vugana na serivisi z'inzobere zishinzwe ubufasha mu bihe by'ihungabana vuba. Izi serivisi zirahari kugira ngo zigufashe mu bihe by'ibiza.
• Niba ibintu bikomeye cyangwa uri mu kaga gakomeye, hamagara 911 (cyangwa inomero y'ubutabazi bwihutirwa yo mu gace utuyemo) kugira ngo ubone ubufasha bwihutirwa.

Wibuke…

Niba uhanganye n'ikibazo cyo kwiheba, nyamuneka menya ko hari uburyo bwinshi bwiza bwo kubona ubutabazi n'ubufasha. Ntabwo uri wenyine, kandi hari umuntu uhari wo kugufasha. Ntukigere wiheba—gushaka ubufasha ni ikimenyetso cy'imbaraga. Ushobora kubitsinda uko igihe kigenda kandi ugahabwa ubufasha bukwiye.

Ndakwifurije imbaraga no gukira.