Ese wumva ubabaye nyuma y'ikiruhuko? Reka tuvuge ku 'Kubura Ibiruhuko'!

Twese dukunda gufata ikiruhuko, kure y'imiruho ​​n'ibikorwa by'ubuzima bwa buri munsi. Ni nde udakunda kujya mu rugendo akaruhuka kugeza anyuzwe? Ariko rimwe na rimwe, ikiruhuko ubwacyo gishobora kumera nk'umutwaro ukomeye. Cyane cyane niba wumva ufite stress cyangwa agahinda, gutegura ikiruhuko ndetse no gukoresha amafaranga kuri cyo bishobora kugorana. Birumvikana ko iyo usubiye mu mikorere yawe ya buri munsi nyuma y'ikiruhuko, wumva ubabaye kandi urambiwe. Ibi ni byo twita gusa 'Vacation Depression'.

Ubushakashatsi buvuga iki ku biruhuko n'ubuzima bwo mu mutwe?

Abashakashatsi bavuga ko "Iyo udafashe ikiruhuko gikwiye, bishobora kugira ingaruka ku buzima bwawe bw'umubiri n'ubwo mu mutwe." Ibyo si ibintu byoroshye gufata. Reba bimwe mu byavumbuwe n'ubushakashatsi kuri ibi.

• Ubushakashatsi bwakozwe mu 2005 bwagaragaje ko abagore batajya mu biruhuko bafite amahirwe menshi yo kurwara indwara yo kwiheba inshuro ebyiri cyangwa eshatu kurusha abagore bajya mu biruhuko bisanzwe .
• Ubundi bushakashatsi bwakorewe ku bagabo barenga 12.000 mu gihe cy'imyaka icyenda, bwagaragaje ko abagabo batajya mu biruhuko buri mwaka bafite ibyago byinshi byo gupfa bazize indwara y'umutima bingana na 32% n'ibyago byinshi byo gupfa bazize indi mpamvu iyo ari yo yose bingana na 21% .
• Ubundi bushakashatsi bwakorewe ku bagore bitabiriye ubushakashatsi buzwi cyane bwa Framingham Heart bwagaragaje ko abagore bafataga ibiruhuko inshuro nke nk'imwe mu myaka itandatu , ibyago byo kurwara indwara z'umutima n'urupfu byikubye inshuro umunani ugereranije n'abagore bafataga ibiruhuko nibura rimwe mu myaka ibiri .

Muri iyi nkuru rero, turaganira ku buryo bwo gutsinda agahinda wumva muri iki gihe cy'iminsi mikuru, akamaro k'ikiruhuko ku mitekerereze yacu, n'uburyo bwo gutegura ikiruhuko kizana amahoro mu mutima wawe ajyanye n'imico yawe.

Ni gute ikiruhuko gifasha ubwenge bwacu?

Inkuru nziza ni uko ibiruhuko ari amahirwe meza yo kongera imbaraga zacu, guhindura umuvuduko w'ubuzima bwacu bwa buri munsi, no kugarura ubwenge bwacu duhindura ibidukikije.

Kandi, "Iki ni igihe cy'ingenzi cyane cyo gushimangira umubano n'abantu b'ingenzi mu buzima bwawe - umukunzi wawe, abana, inshuti, ababyeyi - nk'uko Dr. Nadine Kaslow, umuhanga mu by'imitekerereze y'abantu, abivuga. Kubera akazi kenshi ka buri munsi, biragoye kubona umwanya wo gukora ibyo bintu."

Byongeye kandi, ikiruhuko kiduha ubushobozi bwo kugenzura ubuzima bwacu. Ni ukuvuga ko dufite uburenganzira bwo guhitamo icyo dushaka. Nta bwisanzure dufite mu buzima bwa buri munsi. Mu biruhuko, dukora ibintu twishimira muri ako kanya.

Hari uruhande rwa siyansi rubigaragaza. Iyo tugiye mu biruhuko, ubwonko bwacu busohora neurotransmitters ebyiri zitwa dopamine na serotonin . Muri make, izi ni zo shimi zigenga ibyishimo byacu n'amarangamutima yacu . Abantu bafite ihungabana bafite urugero ruto rw'izi shimi. Iyo uri mu biruhuko, uba ukora ibintu wishimira, ugenzura ubuzima bwawe, kandi izi shimi ziyongera, bigatuma wumva wishimye kandi utuje.

Ni gute wakwikuramo agahinda mu minsi mikuru?

Hari igihe agahinda kari mu mutima wawe gashobora gutuma bikugora kwishimira ikiruhuko. "Kwiheba ni uruziga rubi. Urababara, bityo ntukora ibintu bigushimisha. Ibyo bituma wumva urushijeho kumererwa nabi," Dr. Kaslow arasobanura. Rero kugira ngo uce uru ruziga, ugomba gukora ikintu cyagushimishaga. Bishobora kuba bitaryoshye nkuko byari bimeze mbere. Ariko ni bwo buryo bwiza bwo kumva umerewe neza.

Mbere yo gukemura iki kibazo, hari ikibazo ugomba kwibaza: "Ni iyihe 'Mfite mu biruhuko'?" Ni ukuvuga, ni ubuhe bwoko bw'ibiruhuko bukubereye?

Ikintu cy'ingenzi cyane ni uko,Gutegura ikiruhuko gikwiranye n'imico yawe ni cyo kintu cy'ingenzi. Icyo gihe ni bwo utaha wumva uruhutse kandi ufite amahoro. Ku muntu ukunda ibitaramo, kumara igihe kinini ku mucanga bishobora kurambirana. Hanyuma, nugera mu rugo nyuma y'ikiruhuko cyawe, uzumva "ari ugupfusha ubusa igihe."

Inama 7 zo kugabanya stress mbere no mu gihe cy'ibiruhuko

1. Ibiruhuko bigufi aho kuba ibiruhuko birebire: Niba bigoye gufata ibiruhuko birebire nk'ibyumweru bibiri uvuye aho ukorera, teganya ibiruhuko bigufi (impera z'icyumweru) by'iminsi itatu kugeza kuri ine. Kuri bamwe, ibiruhuko bigufi nk'ibi biroroshye kugabanya imihangayiko kuruta urugendo rurerure.

2. Teganya guhuza ingengo y'imari yawe: Niba amafaranga ari ikibazo, tekereza ku mahitamo ahendutse. Ibintu nko gutembera mu misozi, gutembera mu nkambi no kugendera ku igare ntibigutwara amafaranga menshi. Icyo gihe ntuzahangayikishwa n'amafaranga no kongeramo imihangayiko.

3. Ganira n'abandi kandi ufate ibyemezo: Ganira n'inshuti zawe n'umuryango wawe kandi utegure neza. Niba ukunda gutembera mu kambi, ariko abandi bagakunda hoteli, jya wumvikana kugira ngo mubashe kubikora byombi.

4. Niba gutegura ibintu bigoye, reka umuhanga abireke: Niba guhitamo hoteli cyangwa gutegura gahunda y'urugendo rwawe ari umutwaro, reka umuhanga mu by'ingendo. Cyangwa ujye mu ipaki nk'urugendo rw'itsinda cyangwa urugendo rw'ubwato.

5. Ntukarenze urugero: Ntugateganye buri munota w'ikiruhuko cyawe. Fata iminsi mike gusa kugira ngo uruhuke kandi uruhuke.

6. Siga ibibazo byawe mu rugo: Ntukajye mu biruhuko ngo uganire ku bibazo byo ku kazi, ibibazo byo mu rugo, cyangwa ibibazo byo ku ishuri by'abana bawe. Ibiruhuko si ahantu heza ho kubishakira ibisubizo. Bwira abana bawe uti: "Ntabwo tuzagutuka cyangwa ngo tuvuge ku manota yo mu biruhuko."

7. Jya mu matsinda y’abantu bafite ibitekerezo bimwe: Niba uri ingaragu kandi ukunda ibintu bidasanzwe, shaka amatsinda yo guhura akora ibintu bisa.

Ni gute wakwirinda agahinda nyuma y'ibiruhuko?

Iyo ukoresheje ikiruhuko cyawe neza, ushobora kwirinda ihungabana nyuma y'ikiruhuko.

• Kusanya ibihe byiza: Wibuke ibintu bishimishije kandi bisekeje cyane byabaye mu biruhuko. Wenda byari ibintu bisekeje cyane abana bakoze. Cyangwa wenda ni iduka rito wabonye, ​​ahantu heza cyane. Ibi bihe ni ubutunzi bwawe. Ujye ubyibuka kenshi, useke, kandi wishimire ibyishimo.
• Garuka mbere y'umunsi umwe uje ku kazi: Ntugerageze kujya ku kazi umunsi ukurikiyeho ukimara kugera mu rugo. Garuka mbere y'umunsi umwe, upakurure, umese imyenda yawe, hanyuma usinzire neza nijoro.
• Garuka buhoro buhoro mu bikorwa byawe bisanzwe: Ntukagire inama nini ku munsi wawe wa mbere ku kazi.
• Tegura urugendo rwawe rukurikira:Ni iki cyagushimishije cyane muri iki kiruhuko? Ni iki cyashimishije abantu bose? Shyira ku byo wibuka byiza hanyuma utangire gutekereza ku rugendo rwawe rutaha.
• Tekereza neza: Ntugatekereze ku bintu bitagenze neza mu biruhuko, wibwira uti "Iyaba nari nabikoze."
• Shaka ibintu byo kwishima mu buzima bwawe bwa buri munsi: Buri munsi, tekereza ku bintu wakoze neza kandi wishimye.
• Tekereza niba wumva uhangayitse: Niba wumva uhangayitse, gerageza gusobanukirwa impamvu. Ikintu nk'icyo gutekereza cyane gishobora gufasha. Fata umwuka mwinshi hanyuma utekereze ku byo wibuka byiza byo mu biruhuko byawe.

Amaherezo, sangiza abandi ibyishimo n'ubushya bw'ibiruhuko byawe. "Turi ibiremwa bikoranira hamwe. Ibyishimo biriyongera iyo bisangiwe. Komeza imibanire myiza n'ibyishimo bibeho."