Indwara Ubuzima

Ibyakwereka ko ufite stress

Stress ni indwara wavuga ko ari rusange ku bantu bose aho usanga ifata ingeri zose, abakire n’abakene, abagabo n’abagore. Nyamara kansi iri mu ndwara bamwe turwara ntitubimenye dore ko ari indwara idakunze kugaragaza ibimenyetso cyangwa se yanabigaragaza ntube wamenya ko ari yo iri kubitera.

Muri iyi nkuru twagerageje gukusanya ibimenyetso byakwereka ko stress yamaze kugufata, bityo ube washaka ubufasha hafi.

  1. Kutabasha kwibuka ibintu

Iyo stress yamaze kugufata dore ko ari indwara ifata intekerezo, ituma ubushobozi bwawe bwo kwibuka dore ko stress izamura umusemburo wa cortisol uzwiho gutera kwibagirwa.

  1. Kurarikira ibyo mu nganda

Niba usigaye wumva ushaka kwirira injugu, twa chips, kunywa yawurute mbese twa tuntu urya ugenda, kumva wakinywera ka soda, akayoga se, kandi bitari bisanzwe bikubaho, ishobora kuba ari stress yagufashe.

  1. Iminkanyari n’imvi

Ibi ubusanzwe ni ibimenyetso by’uko ugeze mu zabukuru. Ariko niba mu myaka yawe mike utangiye kubona imvi, ukabona isura itangiye kwikunja, suzuma niba nta stress ikumazeho iminsi.

  1. Kurwara ibicurane kenshi

Niba wajyaga ubirwara wakora siporo bigakira cyangwa wafata imiti ukabona biragiye, ariko ubu ukaba usigaye ubirwara byakira bikagaruka vuba, ubudahangarwa bwawe bwagabanyutse kandi stress iri mu bigabanya ubudahangarwa.

  1. Umutima utera cyane

Niba umutima usigaye utera indihaguzi kandi umuvuduko w’amaraso ukaba uri kuzamuka, stress ni kimwe mu byabitera cyane cyane iyo hari icyakubayeho utateganyaga.

  1. Kunanirwa gufata imyanzuro

Niba wajyaga uba nyambere mu nama ugafasha abandi gufata umwanzuro ariko noneho ubu no gufata umwanzuro ku cyo uri burye ku manywa bikaba bisigaye bikunanira, suzuma niba atari stress.

  1. Kugabanyuka k’ubushake mu mibonano

Stress, depression n’agahinda gasaze bigira ingaruka mu mikorere y’imisemburo no gutuza byawe bityo bigatera ikibazo mu gushaka imibonano wanayikora ugasanga kurangiza byabaye ingorabahizi cyangwa ubushake bugashira utararangiza.

  1. Guhumeka insigane

Niba uri guhumeka bikanga cyangwa bikaza insigane, ukanagerekaho kubira ibyuya rimwe na rimwe, aha ni stress yamaze no gufata indi ntera. Uko byiyongera bibyara agahinda gasaze.

  1. Umunaniro no kubura ibitotsi

Iyo stress igutinzeho igenda iba ikibazo ku bitotsi kuko iyo uryamye ibitekerezo ntibibasha kuruhuka. Iyo wananiwe gusinzira neza kandi bivuze ko ubwo no kuruhuka byabaye ikibazo bityo ukagira umunaniro udashira.

  1. Kwivumbura n’uburakari

Niba usigaye urakazwa n’ubusa, wivumbura kenshi, ndetse aho uri ukagaragaza kwigunga no kugira agahinda ni ibikwereka ko wamaze gufatwa na stress.

  1. Ibibazo mu igogorwa

Impiswi cyangwa impatwe, biri mu byerekana ko igogorwa riri kugenda nabi. Burya mu nda haba ubwonko bwa kabiri, rero niba stress yafashe ubwonko bwo mu mutwe, ingaruka zigera no kuri bwa bundi bwo mu nda. Uretse impiswi n’impatwe, hanazamo gutumba, ibyuka mu nda n’ikirungurira.

12. Guhekenya amenyo nijoro

Niba utari usanzwe uhekenya amenyo (kuko hari abantu bahekenya amenyo byarababayeho karande) none bikaba bisigaye bikubaho (kenshi ubibwirwa n’uwo murarana cyangwa kubyuka ukumva ubabara mu misaya), stress iri kuzamuka

  1. Ibibazo ku ruhu n’umusatsi

Kurwara ibiheri bya hato na hato, gupfuka imisatsi, nubwo byaturuka ku mpamvu zinyuranye ariko hanazamo kuba byaterwa na stress ndetse ku musatsi ho niyo stress yaba imaze igihe yarashize za ngaruka ntizibura. Ubushakashatsi bugaragaza ko abahorana stress bagira imisatsi idakomeye

 

 

Niba hari ibyo wibonyeho, suzuma urebe niba atari stress iri kubigutera.

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