Ese hari igihe wumva unaniwe na buri kimwe cyose, utishimiye ikintu icyo ari cyo cyose, kandi ukumva ufite umutwaro ukomeye n'ubusa mu mutima wawe? Ahari umuntu uzi, umuntu wo mu muryango wawe, arwaye iyi ndwara. Turimo kuvuga ku ndwara yo kwiheba, indwara isanzwe ariko ikomeye cyane mu bantu benshi, cyangwa nk'uko twese tuyizi , indwara yo kwiheba . Ikibazo gikomeye abantu benshi bafite ni ukumenya niba iyi ndwara ishobora kwirindwa burundu mbere yuko itugeraho. Reka turebe icyo siyansi y'ubuvuzi ivuga kuri yo.
Ese koko kwiheba bishobora kwirindwa?
Mu magambo make, biragoye gutanga igisubizo cya 'yego' cyangwa 'oya' kuri ibi. Impuguke nyinshi mu by'ubuvuzi zemeza ko kwiheba bidashobora kwirindwa burundu. Abandi ntibarabimenya neza.
Tekereza kuri ibi, hari ibintu byinshi bishobora gutera kwiheba. Ibyinshi muri byo ni ibintu tudashobora kugenzura. Urugero:
- Ingirabuzimafatizo zawe: Niba hari umuntu wo mu muryango wawe wagize ikibazo cyo kwiheba, ushobora kuba uri mu kaga gakomeye gato.
- Ubumenyi bw'ubwonko: Kwiheba bishobora guterwa n'impinduka mu bintu bitera indwara (neurotransmitters) mu bwonko bwacu bigenzura amarangamutima nk'ibyishimo n'agahinda.
- Ibidukikije n'ibibazo by'ubuzima bwawe: Kwiheba bishobora gutangira iyo uhuye n'ikintu kidasanzwe giteye ihungabana (ihungabana), gupfusha umuntu wa hafi yawe, cyangwa ukagira impinduka zikomeye mu buzima (nk'ugutakaza akazi, gutandukana).
- Izindi ndwara: Kwiheba bishobora no guterwa n'izindi ndwara z'umubiri nka kanseri, diyabete, n'indwara ya Parkinson.
Nubwo tudashobora kugenzura ibi bintu, icy'ingenzi ni uko ushobora guhindura uburyo uhangana n'imihangayiko ibi bintu bitera. Ibyo bivuze ko dushobora kongera imbaraga mu mutwe. Kandi, niba usanzwe ufite ihungabana, ushobora kurihagarika burundu.
Ni gute wakwirinda ko ihungabana rigaruka?
Niba warigeze kugira ikibazo cyo kwiheba mbere ukaba waravuwe ugakira, ni ngombwa cyane gutekereza ku buryo bwo kwirinda ko cyakongera kubaho. Hari n'uburyo bwihariye bwo kuvura iki kibazo.
Bamwe mu bavuzi bakoresha uburyo bwitwa Mindfulness-based Cognitive Therapy (MBCT) kuri ibi. Ni uburyo bwiza cyane. Muri make, buhuza ibintu bibiri by'ingenzi:
1. Ubuvuzi bwo mu mutwe: Ibi bigufasha guhindura uburyo utekereza n'uburyo utekereza.
2. Kwitonda: Intego y'ibi ni ukwitoza kwitonda no kumenya ibiri kuba muri iki gihe , tudahangayikishijwe n'ibyahise cyangwa ngo dutinye ahazaza.
Ukoresheje ubu buryo bubiri, uziga kumenya ibitekerezo bibi kandi bibi biza mu mutwe wawe, kubigenzura, no kutabigwamo.
Ubundi buryo bwo kuvura indwara zo mu mutwe, nko kuvura hagati y’abantu, nabwo burakora cyane. Ibi byibanda ku mibanire yawe n’abandi, nk’umuryango, inshuti, n’abo bashakanye. Hari igihe iyi mibanire igira ingaruka ku bibazo byacu by’amarangamutima.
Uretse ubu buryo bwo kuvura, ubushakashatsi bumwe na bumwe bwagaragaje ko imiti imwe n'imwe, impinduka mu mibereho, n'imirire bishobora kugabanya ibyago byo kongera kurwara indwara yo kwiheba ku kigero cya 25% cyangwa birenga. Ariko, hakenewe ubushakashatsi bwinshi kuri ibi.
Twakora iki?
Nubwo nta buryo bumwe bwizewe bwo kwirinda ihungabana, hari byinshi ushobora gukora kugira ngo ubuzima bwawe bwo mu mutwe bukomeze gukomera no kugabanya ibyago byo kurwara. Reka tugabanye izi nama mo ibice bibiri.
| Inama | Ibisobanuro |
|---|---|
| I. Inama rusange zo kwirinda ihungabana | |
| Gucunga imihangayiko no kwihesha agaciro | Shaka uburyo bwo gucunga imihangayiko. Ibintu nko gutekereza cyane, yoga, n'imyitozo ngororamubiri yo guhumeka cyane bishobora gufasha. Kubaka icyizere cyiza. |
| Witeho. | Gusinzira bihagije buri munsi. Kurya indyo yuzuye kandi yuzuye . Gukora imyitozo ngororamubiri buri gihe . Ibi bintu ni ingenzi cyane ku mubiri ndetse no ku bwonko. |
| Gukomeza imibanire n'abandi. | Mu bihe bigoye mu buzima, ntukabe wenyine . Vugana n'umuntu wo mu muryango wizeye cyangwa inshuti. Sangiza ibyifuzo byawe. |
| Shaka inama z'abaganga. | Jya kwisuzumisha kwa muganga buri gihe. Niba wumva utameze neza cyangwa utameze neza, vugana na muganga wawe . |
| II. Niba usanzwe ufite ihungabana, inama zo kurikumira ko rikomeza kwiyongera | |
| Kurikiza gahunda yo kuvurwa. | Kurikiza gahunda yo kuvurwa na muganga wawe neza. Niba warahawe imiti, uyifate uko wabitegetswe , nubwo waba wumva umeze neza. Ntugasimbuke gahunda zo kuvura. |
| Irinde inzoga n'ibiyobyabwenge. | Nubwo inzoga n'ibindi biyobyabwenge bishobora gusa nkaho bigutera kumva umeze neza by'agateganyo, mu by'ukuri bibangamira ubwonko bwawe kandi bigatuma bigorana kuvura indwara yo kwiheba. |
| Sobanukirwa nawe ubwawe. | Reba neza icyagutera ibimenyetso. Bishobora kuba nko gusinzira cyane, cyangwa umuntu runaka cyangwa ikintu runaka. Ni byiza kubyandika hanyuma ukabisangira na muganga wawe. |
| Irinde gufata ibyemezo bikomeye. | Ntugafate ibyemezo bikomeye mu buzima (nko guhagarika akazi cyangwa guhagarika umubano) ku munsi wumva ubabaye cyane cyangwa wihebye. Tekereza kuri ibyo igihe utuje. |
Igikuru ni uko niba utekereza ko ufite ikibazo cyo kwiheba, ntutegereze gusaba ubufasha. Iyo utegereje igihe kirekire, ibintu bishobora kuzamba kurushaho.
Ushobora kuvugana na muganga wawe kuri ibi. Ashobora kukwohereza kwa muganga w’indwara zo mu mutwe cyangwa inzobere mu by’imitekerereze n’imibanire y’abantu. Wibuke ko kwiheba atari intege nke. Ni indwara ishobora gukemurwa neza no kuvurwa.
Ubutumwa bwo kujyana mu rugo
- Nubwo nta gihamya cy'uko kwiheba bishobora kwirindwa burundu, ibyago byabyo bishobora kugabanuka binyuze mu gucunga imihangayiko no kugira ubuzima bwiza.
- Niba ufite ibimenyetso by'ihungabana (agahinda, kubura ubushake, impinduka mu bitotsi) mu gihe kirenga ibyumweru bibiri, gana muganga vuba bishoboka kugira ngo akugire inama. Ni ngombwa cyane gutangira kuvurwa hakiri kare.
- Niba usanzwe uvurwa indwara yo kwiheba, kurikiza amabwiriza ya muganga wawe neza. Ntugasimbuze imiti n'ubuvuzi.
- Gusinzira neza, indyo yuzuye, no gukora imyitozo ngororamubiri buri gihe ni ingenzi ku buzima bwo mu mutwe.
- Ntukabe wenyine mu bihe bikomeye. Vugana n'umuryango n'inshuti wizeye. Jya mu itsinda ry'abaterankunga niba bibaye ngombwa.
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