Ni gute wakoresha uburyo bwo kuvura indwara yo kwiheba mu gihe uvuga?

Ese hari igihe wumva uremerewe cyane, uri wenyine, kandi wihebye ku buryo ntacyo wakora? Ibi nibyo twita kwiheba cyangwa se agahinda gakabije. Abantu benshi batekereza ko imiti ari yo gisubizo cyonyine mu kuvura ubu burwayi bwo mu mutwe (mental health conditions). Ariko se wari uzi ko kuvuga, bizwi cyane nka talk therapy cyangwa ubuvuzi bwo kuvura kwiheba mu biganiro (psychotherapy), ari uburyo bwiza cyane bwagufasha kumva umeze neza? Mu by'ukuri, iyo twicaye hano kwa muganga,enshi muri mwe mutubwira ko mwumva nta cyizere mufite, ariko ubu buryo bushobora kugufasha kumenya ibijyanye no kwiheba kwawe no kubona uburyo bwo gucunga ibimenyetso byawe neza.

Birashoboka ko wigeze gutekereza uti: "Ese koko kuvugana n'umuntu byandindira aka gahinda kose?" Benshi muri mwe muzirikana ko kwihagararaho ari byo byiza, ariko ibyo si ko bimeze buri gihe. Ubuvuzi bwo kuvuga buguha ubumenyi ukeneye kugira ngo ucunge ihungabana ryawe (trauma) ndetse n'agahinda. Ku bantu benshi, ni ubunararibonye butanga imbaraga cyane, si byiza se? Niyo mpamvu ubu buryo bwo kuvura bugira ingaruka nziza mu gihe kirekire. Niba ufite ihungabana ryoroheje kugeza ku riciriritse, wenda ubu buryo bwo kuvura bwonyine buzagufasha kumva umeze neza. Ariko niba ufite ihungabana rikomeye, ushobora no kungukirwa no gufata imiti itangwa kwa muganga usibye ubu buryo bwo kuvura. Noneho reka turebe uko watangira urugendo rwo gukira.

Ni ubuhe buryo bwiza bwo kuvura indwara yo kwiheba?

Hari ubwoko bwinshi bw'ubuvuzi bushingiye ku kuvuga. Uburyo bubiri bw'ingenzi bukoreshwa cyane mu kuvura ihungabana n'agahinda gakabije ni ubuvuzi bushingiye ku mitekerereze n'imyitwarire ndetse n'ubuvuzi bushingiye ku mibanire y'abantu. Ubundi buri munsi abantu batubaza bati: "Ese nifuza ubuhe buryo bwankira vuba?" Turabasobanurira ko buri buryo bufite akamaro kabyo kihariye.

Icya mbere ni Ubuvuzi bwo mu mutwe no mu myitwarire (CBT - Cognitive Behavioral Therapy). Muri make, bugufasha kumenya uburyo ibitekerezo byawe bibi bigira ingaruka ku byiyumvo byawe no guhindura ibyo bitekerezo n'imyitwarire ukabigira myiza. Urugero, niba ukunze gutekereza uti "Nta kintu na kimwe nshobora gukora neza," ubu buryo bugufasha kumenya uburyo icyo gitekerezo gikora ku gahinda ko mu mutwe, kigafasha no guhindura icyo gitekerezo cy'akarengane wihaye, ugatangira gutekereza neza kurushaho. Si byiza kuba wakongera kwiyizera?

Icya kabiri ni Ubuvuzi hagati y’abantu (Interpersonal Therapy). Ibi byibanda cyane cyane ku buryo ubana n’abandi bantu mu buzima bwa buri munsi. Ibi bivuze kureba imibanire yawe bwite — nk'imibanire yawe n’umuryango wawe hano mu gihugu, inshuti, cyangwa uwo mwashakanye — no kugufasha gukemura ibibazo bibamo ndetse no guhindura ibintu neza. Ubu buryo bwombi bwagaragaye ko bufite akamaro kanini mu kuvura indwara yo kwiheba. Muganga wawe cyangwa umuvuzi w'inzobere ashobora kugufasha guhitamo uburyo bukunogeye.

Ni ubwoko ki bw'inzobere nabona kuri ibi?

Hari ubwoko butandukanye bw'inzobere mu by'ubuzima bwo mu mutwe batanga uburyo bwo kuvura indwara zo mu mutwe, nka ba psychologue, ba psychiatre, cyangwa abajyanama b’ubuzima bwo mu mutwe batojwe neza. Aya makuru azagufasha guhitamo ikikubereye. "Uko waba umeze kose, ikintu cy'ingenzi ni ukubona umuntu wumva wishimye, umuntu ushobora kuvugana nawe mu buryo bweruye kandi nta bwoba bw'uko ari bukuburire," nk'uko tubivugana n'abarwayi bacu buri munsi mu bitaro cyangwa ku kigo cy'ubuzima.

Nk'uko twabivuze hano haruguru ku bijyanye no guhitamo umuvuzi, urumva ko uburyo wumva umerewe neza n'uwo muntu ari bwo bw'ingenzi cyane kuruta urwego rw'impamyabumenyi afite gusa. Niba ukunda umuvuzi wawe kandi ukaba ushobora kubaka umubano mwiza na we, ubuvuzi bushobora kugira icyo bugeraho vuba cyane.

Ni gute wabona umuvuzi mwiza?

Niba ukeneye ubufasha bwo kubona umuvuzi mwiza mu gace utuyemo, gerageza ibi bitekerezo byoroshye:

• Baza umuryango n'inshuti: Baza umuntu wo mu muryango cyangwa inshuti wizeye mu buzima bwawe. Bashobora kukwereka umuvuzi bazi neza kandi wabanje kubagirira akamaro.
• Baza umuganga w'umuryango wawe: Umuganga wawe ku kigo cy'ubuzima (primary health center) ashobora gutanga amakuru yizewe no kohereza abaganga b'inzobere mu by'ubuzima bwo mu mutwe mu gace utuyemo.
• Baza umuyobozi w’idini cyangwa abayobozi b'abaturage: Umuyobozi w’idini yawe cyangwa abandi bajyanama b'abaturage bashobora kukuyobora ku buryo bwiza bwo kubona ubufasha bw'ibanze.
• Gahunda z'ikigo ukoreramo: Niba ukorera ikigo cyangwa kompanyi, ushobora kubona ubufasha binyuze muri gahunda yo gufasha abakozi (Employee Assistance Program - EAP) iyoborwa n'aho ukorera.
• Baza ikigo cy’ubwishingizi cyawe: Niba ufite ubwishingizi bw’ubuzima, ushobora gusaba urutonde rw’abavuzi b’indwara z'abari mu kigo cyabo kugira ngo utishyura amafaranga menshi y'umurengera.

Reka dufate gahunda yo kubonana n'umuvuzi w'indwara

Umaze kugira amazina make y'abavuzi, vugana n'abantu nibura babiri ubabwire uko umerewe. Ntutinye kubabaza uko bahuye n'ikibazo cyo kwiheba ndetse n'uburyo bwo kuvura bakoresha. Niba wumva umerewe neza n'uburyo bagutega amatwi, fata gahunda. Ariko ibuka icyo twavuze kare: udakwiye kumva ko ugomba gukunda umuntu wa mbere waganiriye na we cyangwa wahuye na we gusa ngo ni uko ari we wabanje.

Mu gihe ushaka umuvuzi w'indwara, ni ngombwa cyane kubagereranya mu mutwe wawe. Niba ubona ko batagukwiriye cyangwa se ntuzigame kubabwira ibyo wumva, shaka undi muntu. Icy'ingenzi ni ukubona umuntu wumva wishimye kandi ukubereye. Ibi bishobora gusaba guhamagara inshuro nke cyangwa inama nke mbere y'uko ubona uwo mwijukira neza.

Ni iki wakwitega mu gihe cyo kuvura?

Mu gihe cy'inama yawe ya mbere kwa muganga cyangwa kwa muganga w'inzobere, itegure kubwira umuvuzi wawe ibijyanye n'ihungabana ryawe n'impamvu nyamukuru ushaka ubufasha. Bishobora kuba ingirakamaro cyane gutekereza mbere y'igihe ku cyo wifuza kugeraho muri ubu buvuzi. Urugero, uri gushaka uburyo bwo kunoza imibanire yawe bwite n'uwo mwashakanye? Cyangwa uri gushaka intego zo guhindura ubuzima bwawe bwa buri munsi no kugabanya stress? Ikintu cy'ingenzi ni ukuba inyangamugayo ku muvuzi wawe ku bijyanye n'ihungabana ryawe n'icyo wifuza kugeraho mu buvuzi bwose.

Nyuma yo kumva ikibazo cyawe neza, umuvuzi azagusaba gahunda yo kuvura ikubereye. Bazanagukorera gahunda y'igihe kizaza. Niba umuvuzi abona ko imiti yo kwa muganga ishobora kukugirira akamaro kadasanzwe, ashobora kukwohereza kwa muganga w’indwara zo mu mutwe (psychiatrist) cyangwa kwa muganga w’umuryango wawe kugira ngo mufate umuti hamwe n'ibiganiro.

Ese nzongera nduhuke vuba?

Uburyo bwo kuvura mu biganiro (talk therapy) ntabwo buzatuma wumva umeze neza ako kanya nk'aho ari umurozi, ariko uko igihe kigenda gihita uzabona impinduka zigaragara. Ushobora gutangira kumva ko imibanire yawe n'abandi irimo koroha, cyangwa uko ubyumva muri rusange buri munsi birimo kuba byiza. Cyangwa ushobora kumva ko urimo gusobanukirwa neza ibyiyumvo byawe n'ibikorwa byawe bya buri munsi.

Niba utameze neza nyuma y'igihe runaka, vugana n'umuvuzi wawe nta kuzuyaza. Ashobora kugerageza ubundi buryo bwo kuvura cyangwa akakohereza ahandi hantu hakwiye. Ushobora kandi kungukirwa no kubona undi muvuzi mushya. Nk'uko twabivuze mu ntangiriro, ushobora kukenera kubona abavuzi benshi kugira ngo baguhe uburyo bukwiye bwagufasha gukira byuzuye.

Ubuvuzi ntibworoshye buri gihe rwose. Hari igihe bishobora kubabaza mu mutima kuvuga ku bibazo bikomeye wakorewe cyangwa wahuye nabyo. Ariko iyo ukomeje kubikora udacitse intege, uburyo bwo kuvura mu kiganiro bushobora kuba uburambe bushimishije kandi butanga umusaruro ufatika. Bushobora kandi kuguha ibikoresho n'ubumenyi ukeneye kugira ngo utsinde ihungabana ryawe burundu.