Ese rimwe na rimwe ujya utekereza uti “Ese ibi byose nabikemura nte?” Ku kazi, imirimo yo mu rugo, abana, amasomo, n'ibindi byinshi, hari igihe umutwe wawe wumva ugiye guturika. Uku kumva uhora uhangayikishijwe n'igitutu nibyo twita gusa ‘stress’, cyangwa umuvuduko wo mu mutwe . Nubwo ari ibisanzwe kugira bike muri ibi, iyo bikomeje, bishobora kugira ingaruka zikomeye atari ku bwenge bwawe gusa ahubwo no ku buzima bwawe bw'umubiri. Kubwibyo, ni ngombwa cyane kwiga kubigenzura cyangwa kubicunga. Reka turebe ibintu byoroshye ushobora gukora kuri ibyo.
1. Imyitozo ngororamubiri si ikintu ukora ku mubiri wawe gusa!
Gukora imyitozo ngororamubiri ni uburyo bwiza bwo kuruhuka ubwonko bwawe n'umubiri wawe. Si ibyo gusa, ahubwo no gukora imyitozo ngororamubiri bishobora no gutuma urushaho kugira amarangamutima meza. Ariko, kugira ngo ubigereho neza, ugomba gukora imyitozo ngororamubiri buri gihe .
Muri rusange, ni byiza gukora imyitozo ngororamubiri nibura iminota 150 buri cyumweru, nko kugenda n'amaguru vuba. Cyangwa ushobora gukora imyitozo ngororamubiri ikomeye, nko kwiruka, mu gihe cy'iminota 75. Icy'ingenzi ni ukwishyiriraho intego ushobora gukora. Hanyuma ushobora gukomeza udahagaze hagati. Wibuke ko gukora imyitozo ngororamubiri gato ari byiza cyane kuruta kutagira icyo ukora.
2. Dukureho ubukana bw'umubiri wacu maze turusheho koroha.
Iyo wumva ufite stress, imitsi y'umubiri wawe nayo irakomera. Tekereza gato, iyo ufite stress, ijosi n'amatugu byawe birakomera kandi birababara, si byo se? Ibi bintu bishobora kugufasha kugabanya ubu burwayi no kuruhuka umubiri wawe:
- Kurambura : Kurambura gato iyo ukangutse mu gitondo cyangwa mu gihe cy'akazi.
- Massage: Niba bishoboka, kora massage.
- Kwiyuhagira mu mazi ashyushye: Kwiyuhagira mu mazi ashyushye biruhura cyane imitsi.
- Gusinzira neza: Ni ngombwa gusinzira neza amasaha 7-8 ku munsi.
3. Fata umwuka mwinshi kugira ngo ugire icyo ugeraho ako kanya
Iyo wumva uremerewe, kwicara utekanye no guhumeka buhoro buhoro bishobora gutanga ihumure ako kanya. Uzatangazwa n'uburyo ushobora kubikora neza. Gerageza izi ntambwe 5:
1. Icara neza ku ntebe, amaboko yawe ari ku bibero byawe n'ibirenge byawe biri hasi. Cyangwa ushobora kuryama ku buriri.
2. Funga amaso yawe.
3. Tekereza uri ahantu ukunda kandi hatuma uruhuka mu mutwe. Hashobora kuba inkombe nziza, umurima munini wuzuye indabo, cyangwa ikindi kintu icyo ari cyo cyose.
4. Fata umwuka buhoro buhoro, hanyuma uhumeke buhoro buhoro.
5. Bikore iminota 5 cyangwa 10 icyarimwe.
4. Ibyo urya n'ibyo unywa na byo bigira ingaruka zikomeye ku byishimo byawe.
Kurya indyo yuzuye kandi ifite intungamubiri bizagufasha kumva umeze neza muri rusange. Bishobora kandi kugufasha gucunga amarangamutima yawe. Shyiramo imboga nyinshi, imbuto, ibinyamisogwe, ibinyampeke byuzuye, na poroteyine, nk'amafi n'amagi , mu mafunguro yawe. Ikirenze byose, ntusibe amafunguro . Ntabwo ari bibi gusa ku mubiri wawe, ahubwo bishobora no gutuma wumva udafite ibyishimo byinshi kandi bikongera stress.
5. Ese tugabanya umuvuduko w'ubuzima gato?
Ubuzima burimo akazi kenshi kandi burimo kwihuta muri iyi minsi. Hari igihe tuba dukeneye kugabanya umuvuduko no kuruhuka gato. Reba ubuzima bwawe hanyuma ushake uburyo buto bwo kubikora. Urugero:
- Shyira isaha yawe imbere iminota 5-10. Ibi bizagufasha kugera mbere gato aho ugiye. Ibi bizakurinda imihangayiko yo gutinda.
- Niba ufite akazi gakomeye, kagabanyemo uduce duto aho kugerageza kurangiza kose icyarimwe. Tekereza ufite amabaruwa 100 yo kugenzura. Aho kugerageza kugenzura byose, reba gusa iby'ingenzi kurusha ibindi.
Mu kugabanya umuvuduko w'ubuzima gato, ushobora kwikuramo imihangayiko itari ngombwa kandi ukumva uruhutse kurushaho.
Ubundi buryo bwo kugabanya stress
Imbonerahamwe iri hepfo igaragaza ubundi buryo bworoshye kandi bufite akamaro bwo kugabanya stress. Gerageza kubishyira mu buzima bwawe bwa buri munsi.
| Uburyo | Ibisobanuro |
|---|---|
| Fata ikiruhuko | Buri munsi shyira ku ruhande umwanya wo kuruhuka mu mutwe. Ushobora gukora ibintu nko gutekereza cyane, yoga, kumva umuziki ukunda, cyangwa kumarana umwanya mu bidukikije. |
| Jya mu byo ukunda | Teganya umwanya muto buri munsi wo gukora ikintu ukunda. Ndetse n'iminota 15-20 ku munsi irahagije. Kora ikintu nko gusoma igitabo, guhinga, cyangwa gushushanya. |
| Vugana ku bibazo | Niba wumva uhangayitse, kubivugaho bishobora kugufasha kugabanya stress. Vugana n'inshuti wizeye, umuntu wo mu muryango wawe, cyangwa muganga wawe. |
| Komera ku byo ukora | Nta muntu ushobora gukora byose neza 100%. Kandi nta muntu ushobora kugenzura byose mu buzima. Rero fata umwanzuro ko ukora uko ushoboye kose. Kumwenyura nabyo ni uburyo bwiza bwo kugabanya imihangayiko. |
| Menya impamvu (Kuraho Itera ... | Menya impamvu zikomeye zitera stress mu buzima bwawe. Ese ni akazi? Ese ni ugukora ingendo? Menya kandi, niba bishoboka, ukureho cyangwa ugabanye izo mpamvu mu buzima bwawe. |
Imbaraga zo gutekereza neza
Iyo udafite umuntu wo kuganira nawe ku byiyumvo byawe, ushobora kwivugisha. Twese turabikora. Ariko kugira ngo ugabanye stress, ibyo wibwira bigomba kuba byiza .
Iyo ufite stress, witondere ibitekerezo biza mu mutwe wawe. Niba wiha ubutumwa bubi nka "Sinshobora kubikora," buhindure bushyiremo ubutumwa bwiza nka "Nshobora kubikora" cyangwa "Ndakora uko nshoboye kose." Iri hinduka rito rishobora kuguha imbaraga nyinshi zo mu mutwe.
Ubutumwa bwo kujyana mu rugo
- Imihangayiko ni ibisanzwe, ariko iyo ikomeje, ni ngombwa kuyicunga.
- Ibintu byoroshye nko gukora imyitozo ngororamubiri, guhumeka cyane , no gukora ibintu runaka bishobora kugira ingaruka zikomeye ku buzima bwawe bwo mu mutwe.
- Kurya indyo yuzuye no gusinzira bihagije ni ingenzi cyane mu kurwanya imihangayiko.
- Niba wumva uremerewe, ntutinye kubiganiraho. Biganire n'umuntu wizeye.
- Niba ufite ikibazo cyo kugenzura imihangayiko nyuma yo kugerageza ubu buryo, vugana na muganga wawe . Nta kibazo kirimo mu gushaka inama z'inzobere.
Stress, Gucunga Stress, Imyitozo, Kuruhuka, Ubuzima bwo mu mutwe , Stress adu karana krama, manasika athathiya
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