Ese wigeze wumva ufite umutwaro uremereye ku mutima wawe, ubabaye nta mpamvu, kandi ukumva wihebye? Iyo ibintu bimwe bikomeje kuzenguruka mu mutwe wawe, kandi ukumva udafite icyo ushoboye, udashobora kwikuramo ibyo bitekerezo? Iki ni ikintu abantu benshi bumva. Mu by'ukuri, twese duhura n'ikibazo cyo mu mutwe mu gihe runaka mu buzima bwacu. Uyu munsi rero tugiye kuvuga ku buryo bworoshye cyane, ariko bukomeye bwo kubohora ubwenge bwawe mu bihe nk'ibi. Ni ukuvuga kwandika ibiri mu mutwe wawe mu ikaye.
Mfite inshuti yamaze igihe kinini cy'ubuzima bwe ihanganye n'indwara yo kwiheba. Kimwe mu bintu byamufashije cyane mu bihe byiza n'ibibi mu buzima bwe ni ugukora agatabo. Nk'uko abivuga, "Hari igihe nandika ibintu byose bibi mu mutwe wanjye. Ibintu byose bidafite umumaro, bibi. Ariko iyo mbishyize ku rupapuro, bihita binyuzamo ubwenge kandi nkumva neza ikimbangamiye."
Impuguke nyinshi mu buzima bwo mu mutwe zigusaba kwandika mu gihe urimo usoma inkuru z’ubuzima bwawe kuko bishobora kugufasha kunoza ibyiyumvo byawe no gucunga ibimenyetso by’ihungabana. Ubushakashatsi bwarabigaragaje.
Ariko ibuka ibi. Gukoresha ikoranabuhanga si bwo buryo bwonyine bwo kuvura ihungabana. Ihungabana ni indwara ikomeye isaba ubuvuzi. Niba utekereza ko ushobora kuba ufite ihungabana, ni ngombwa kubonana na muganga wawe kugira ngo akugire inama. Gukoresha ikoranabuhanga ni uburyo bwiza bwo kwifasha usibye kuvurwa.
Kwandika ikaye byafasha gute mu gihe cy'ihungabana?
Reka turebe uburyo iki gikorwa cyoroshye gishobora kugira ingaruka zikomeye ku mitekerereze yacu. Ibi bishobora kumvikana mu ngingo nke z'ingenzi.
1. Kwimenyekanisha
Icyo bibaho iyo wanditse ikaye ni uko urushaho kwimenya. Ibitekerezo n'amarangamutima byose byihishe mu bice byimbitse by'ubwenge bwawe biragaragara. Hari abantu batangazwa n'ibyo bandika. Ni igihe gusa babonye bati "Oh, nari mfite impungenge nyinshi kuri ibi" ari bwo bashobora kumenya neza ikibazo.
Ushobora kubika iyi diary nk'ikintu cyawe bwite. Cyangwa, uyerekane umuvuzi cyangwa umujyanama ugufasha mu kuvura kwawe. Hanyuma bashobora kumenya ingingo z'ingenzi mu byo wanditse bakagufasha gutera imbere.
2. Iguha ubushobozi bwo kugenzura
Tekereza ko ibitekerezo biri mu mutwe wawe bimeze nk'umupira w'umugozi ugoranye. Iyo ukuyemo kimwe, ikindi kiragoranye. Ibintu byose biba ari akajagari. Ariko iyo utangiye kwandika ibyo bitekerezo ku rupapuro, ako kajagari gatangira gucika buhoro buhoro. Iyo wanditse, wumva ufite ububasha ku bintu.
Inshuti yanjye, Christina, navuze mbere, ivuga ko kwandika byamufashije gushyira ibintu mu buryo buboneye no gutsinda kumva ko ntacyo amaze. Ati: "Binsubiza mu kuri." Ibi biguha uruhare rugaragara mu kuvura kwawe. Biguha agaciro kuko bigutera kumva ko hari icyo ukora kugira ngo wifashe.
3. Uhindura uburyo utekereza.
Kwiga ikaye ni umwanya mwiza wo kuvugana nawe no kuvugana nawe neza.
Bamwe mu bajyanama mu by'ubuzima bwo mu mutwe babwira abakiriya babo gukoresha 'ibinyamakuru byo gushimira' (igitabo aho wandika ibintu ushimira) n'ibinyamakuru byo guhamya (igitabo aho wandika ibintu bigutera inkunga). Kwandika ku bintu bishimishije ni ingenzi cyane. Kuko iyo duhanganye n'ihungabana, ibintu bibi kandi bibi akenshi biza mu mutwe. Rero, kwandika ku bintu byiza ni nko kongera gutoza ubwonko bwacu.
4. Bifasha kumenya imiterere
Ushobora gukoresha ikaye yawe nk'igitabo cyerekana ibimenyetso. Kwandika uko wiyumva buri munsi, ushobora kumenya icyagutera kwiheba.
Urugero:
- Ushobora kubona ko imihangayiko yawe yiyongera mu bihe bimwe na bimwe by'umunsi (urugero: buri mugoroba).
- Ibimenyetso bishobora kwiyongera mu minsi iyo hari stress nyinshi.
- Ushobora gusanga wumva utameze neza iyo uganira n'abantu runaka cyangwa mu mibanire runaka.
Iyo umaze kumenya ibyo "bitera" ibyo ari byo, ushobora kubirinda uko bishoboka kose. Nanone, iyo urebye ku mapaji ya kera y'inyandiko, ushobora kubona niba ibintu byawe byarahindutse, byararushijeho kuba bibi, cyangwa byaragumye uko byari bimeze uko igihe cyagiye gihita. Bishobora kuba ikimenyetso cy'uko ukeneye ubufasha bwinshi, cyangwa bikaba icyizere cy'uko umeze neza.
Sawa, none se ibi ubikora ute?
Ntabwo ukeneye byinshi kugira ngo utangire kwandika igitabo. Icyo ukeneye gusa ni igitabo n'ikaramu. Cyangwa ushobora kwandika kuri mudasobwa cyangwa kuri telefoni yawe. Dore inama zimwe na zimwe zishobora kugufasha.
| Inama | Mu magambo yoroshye... |
|---|---|
| Andika ikintu cyose kikuje mu mutwe. | Ntukigire icyo ufata, andika gusa icyo ari cyo cyose kikuje mu mutwe. Ntugahangayikishwe n'amakosa y'ikibonezamvugo cyangwa imyandikire. Andika neza, wibwira ko nta muntu ukureba. Uko ugabanya gutekereza ku byo wandika, ni ko uzabona inyungu nyinshi. |
| Andika nkuko bisanzwe. | Gerageza kubigira akamenyero. Ni byiza kwandika buri munsi. Shyira ku ruhande iminota 20 ku munsi. Abantu benshi barushaho kubyandika mu buriri, mbere yo kuryama. Ibi biterwa nuko ibintu biba bike kandi ushobora gutekereza ku munsi. |
| Gerageza ibintu bishya. | Andika amabaruwa kuri wewe ubwawe. Andika ibaruwa ku muntu ukunda utakiri kumwe nawe. Andika ibintu utekereza ko yakubwira aramutse ari kumwe nawe. Ibi bizaguhumuriza cyane. |
| Ntugahore wandika ibintu bibi. | Niba usanze uhora wandika ibintu bibi kandi bibabaje, gerageza ubundi buryo. Nta kibazo kwandika ibintu bibabaje, ariko komeza ubishyire ku rugero ruto. Ntukarenze iminota 20 icyarimwe. Hari igihe bishobora kugufasha cyane gupfunyika impapuro wanditse ukayijugunya mu myanda. |
| Bikore byoroshye. | Ntukagire iki gikorwa kigoye. Shyira ikaramu n'agatabo hafi yawe. Bishyire iruhande rw'igitanda cyawe, mu gikapu cyawe, cyangwa mu modoka yawe. Hanyuma ushobora kwandika ikintu cyose kikuje mu mutwe. |
Amaherezo, iki ni ikintu gisa n'aho kigomba kumenyerezwa. Ariko uzasanga icyo wandika cyose, uzumva uhumurijwe cyane nyuma yo kucyandika. Icyo ni cyo kintu cy'ingenzi kurusha ibindi.
Ubutumwa bwo kujyana mu rugo
- Gusoma mu kinyamakuru ni uburyo bwiza bwo gusobanukirwa ibyiyumvo byawe no kugabanya imihangayiko.
- Ubu ni uburyo bwo gufasha mu guhangana n'ibimenyetso by'ihungabana, ariko si bwo buryo bwonyine bwo kuvura ihungabana.
- Tangira gato. Gerageza gushyiraho umwanya wo kubikoresha buri munsi.
- Witinya kwandika icyo ari cyo cyose kikuje mu mutwe. Nanone, ntukibagirwe kwandika ibintu byiza mu buzima bwawe n'ibihe byagushimishije.
- Icy'ingenzi kurushaho: Niba utekereza ko ushobora kuba ufite ihungabana cyangwa ukumva ufite stress, nyamuneka vugana na muganga wawe kandi ubone inama z'abaganga zikenewe. Ntugatinde.
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