Stress, ni ijambo rikoreshwa kenshi kandi na benshi cyane cyane muri iki gihe, aho urebye muri rusange ibintu byose byabaye stress.
Ese stress bisobanura iki?
Muri rusange ikintu cyose kije utagiteganyije cg se kikaba mu nzira utari witeguye, gituma imikorere isanzwe y’umubiri cg se imitekerereze ihinduka kitwa stress. Urebye neza hari ibintu byinshi bishobora kuyitera mu buzima bwa buri munsi, ariko kumenya guhangana nabyo niryo pfundo ryo kubaho wishimye.
Ziri ubwoko 2;
- Stress nziza: urugero kuba ugiye guhura n’umuntu ukunda, gutangira akazi gashya, abiteguye kubyara, kujya ahantu hashya n’ibindi.
- Stress mbi: izi nizo zivugwa cyane; nko guhomba, kwirukanwa ku kazi, kubura amafranga, kubura uwo wakundaga, kurwara yewe no gushwana n’umukunzi.
Stress zose siko zituruka hanze y’umubiri, kuko hari izituruka mu muntu imbere nk’imitekerereze ye, ibyo yizera cg se ibyo yibuka byarangiye cg atekereza ko bishobora kuba.
Bigenda bite ngo ugire stress?
Umubiri ukoze ku buryo ufite ubushobozi bwo kwirwanirira no kwirinda kwangirika. Iyo ubwonko bwawe bwumvise ko ugize ikibazo (stress), buhita butangira kwitegura intambara cg guhunga (bizwi nka fight-or-flight response). Nibwo igice cy’ubwonko kibishinzwe gitangira kurekura imisemburo nka adrenaline, noradrenaline na cortisol, ibi byose bikorwa nta ruhare na ruto ubigizemo. Iyo iyi misemburo igeze mu maraso, nibwo umutima utangira gutera vuba vuba, umuvuduko w’amaraso ukazamuka, ugahumeka cyane, ukaba maso cyane, imikaya ikiyegeranya, ubudahangarwa bw’umubiri bukagabanuka ndetse n’igogorwa rikagenda gahoro. Ibi byose ubwonko bubikora bugamije kugufasha kuba wahangana n’ikiguteye stress cg se kuba wagihunga (fight-or-flight).
Muri rusange ibi bigufitiye akamaro, kuko bikurinda ibibazo bitandukanye washoboraga kuba wahura nabyo nta gikozwe. Ikibazo gitangira kuza mu gihe uhora muri stress za buri kanya, ubaho ku nkeke; umubiri ntuba ugituza, buri kanya uba witeguye intambara cg guhunga.
Ibimenyetso bya stress
- Kuribwa umutwe, kubabara umugongo bidashira no kubabara imikaya
- Umunaniro udashira
- Kurakazwa n’ubusa no guhorana umunabi
- Kuribwa mu gifu
- Kutagira ubushake bwo kugira icyo ukora
- Kugabanuka k’ubushake bwo gukora imibonano mpuzabitsina
- Kwigunga no guhorana ubwoba bw’ibigiye kuba utazi
- Kumva waratereranywe cg ufite byinshi byo gukora utarangiza
- Gutangira kwanga no kwirinda abantu
- Kugira ubwoba cyane kandi bihoraho
- Kwibagirwa cyane no kutita ku bintu
- Gutangira kunywa inzoga nyinshi, itabi, kurya cyane n’ibindi birengeje urugero
- Intonganya za buri munsi niba ufite umuryango
- Gukora ikintu ku rugero rukabije (urugero: niba ari akazi akaba ariko uhoramo, niba ukunda filime akaba arizo uhoramo buri gihe)
Stress ni indwara yirengagizwa na benshi, nyamara yica ndetse no kurenza izindi nyinshi. Mu gihe ufite kimwe cg byinshi muri ibi bimenyetso, ni ngombwa gushaka inshuti yagufasha, cg byaba bikabije ukagana ku baganga b’ibibazo byo mu mutwe bashobora kugufasha.
Ni izihe ngaruka za stress ihoraho?
Iyo uhorana stress idashira; mbese uhora ku nkeke, bihindura imikorere y’imyakura n’ubudahangarwa bw’umubiri, bityo indwara zikomeye zigatangira kukwibasira, zimwe mu ziza vuba twavuga; indwara z’umutima (birumvikana, kuko amaraso ahorana umuvuduko uri hejuru, kandi uba utera cyane), kwiyongera ibiro, hypertension, ubugumba, gusaza imburagihe, uburemba, diyabete, indwara zibasira ingingo, ububabare buhoraho, umutwe udakira, kudatuza, kwigunga no kwiheba ndetse yongera ibyago byo kurwara kanseri.
Ni gute wahangana na stress?
Nubwo ivugwa na benshi, ariko ibimenyetso byayo byirengagizwa n’umubare munini. Mu gihe umaze kubona ibimenyetso byayo, ushobora gufata iya mbere mu kuyirwanya.
Bumwe mu buryo ushobora gukoresha:
- Sport: ifasha umubiri ndetse ndetse no guhindura imitekerereze
- Ibyo kurya: niba wumva ufite stress ukwiye kurya indyo yuzuye kandi irimo imbuto ukunda bizagufasha kuyigabanya.
- Kwirinda inzoga n’itabi: nubwo abenshi bakunda kuzijyamo iyo yabaye nyinshi, biba ari igisubizo cy’umwanya muto ku kibazo kinini. Uburyo bwiza ni ukuzireka cg ukazigabanya
- Kugabanya ibyo wakoraga: niba wari ufite akazi kenshi, shaka abagufasha cg bimwe ubyimurire ikindi gihe.
- Kora ibijyanye n’ubushobozi bwawe: ntugomba kwemera ibikujeho byose. Ibyo udashoboye saba abandi ubufasha cg wemere ko utabishoboye
- Umwanya wo kuruhuka: niba ukora cyane cg se utajya ubona umwanya wenyine wo kuruhuka, gerageza uwushake, ukore ibigushimisha cg ibindi bikunezeza
- Guhumeka: hari uburyo bwo guhumeka bufasha gutuza no kugabanya stress
- Kuganira: niba yakubanye nyinshi, kuganira n’inshuti n’abavandimwe byagufasha kugabanya ibiguhangayikishije.
- Uburyo bwo kuruhuka: massage, meditation na yoga ni bumwe mu buryo bufite akamaro gakomeye mu kurinda no kurwanya stress, ushobora kubyitabaza.
- Kwegera inzobere: mu gihe ugerageje uburyo butandukanye ubwawe ukabona ntacyo bigufasha, ni ngombwa kwitabaza inzobere; abaganga bagufasha.
