Bimwe mu bizakwereka ko ufite stress ikabije n’uko uzasanga ufite stress umubiri wawe utagishoboye guhangana nayo.
Stress akenshi ifatwa nk’ibintu bibaho mu buzima busanzwe bwa buri munsi, ariko uko igenda ikura niko ibyara indwara ikomeye cyane izwi nka stress ikabije.
Muri rusange rero umubiri ubwawo ufite ubushobozi bwo kwirwanirira igihe cyose haje ikibazo, kizwi nka fight-or-flight response (Ubushobozi bwo kurwana cg guhangana). Iyo ufite stress ikabije, umubiri wawe ntuba ugishoboye kugufasha kuyirwanya.
Dore Ibimenyetso byakwereka ko stress ikugeze kure
1.Kwiyongera ibiro
Kwiyongera ibiro k’urugero ruri hejuru rw’imisemburo ya stress bitera umubiri kubika ibinure cyane, utitaye ko ubyibushye cg unanutse. Abantu benshi igihe bafite stress ikabije bakunze kurya cyane, bityo umubiri ntukoreshe imbaraga ahubwo ukazibika gusa.
Niba udashaka kongera ibiro mu buryo bwihuse, irinde ubuzima burimo stress.
2.kuryagagura cyane bitewe na stress ikabije
Kuryagagura cyane ni kimwe mu byerekana stress ikabije
3.Kugira Impinduka mu gifu
Mu gihe ugize ubwoba cg hari ikintu gishimishije kikubayeho, ukunze kumva mu gifu hari ibintu bigendamo cg bivuga (butterflies). Gusa kandi ni na kimwe mu bimenyetso bikomeye byerekana ko ufite stress ikabije. Ubushakashatsi bwakozwe n’ishuri rya Harvard Medical School, bwagaragaje ko iyo urwaye indwara zo mu rwungano ngogozi, nko kwituma impatwe, aside nyinshi mu gifu, cg izindi ndwara z’amara (irritable bowel syndrome), ibimenyetso by’izi ndwara biriyongera ku buryo bukabije mu gihe ufite stress.
4.Kwikanya kw’imikaya
Imisemburo ikorwa mu gihe cya stress usibye kuzamura umuvuduko w’amaraso no kongera inshuro umutima utera ku munota, itera imikaya yawe kwikanya cg gukomera ku buryo bitoroha kuyinyeganyeza. Ibi kandi biba mu gihe ufite ubwoba.
Uburibwe butandukanye bw’imikaya butewe no kwicara cg guhagaraga nabi bukaba bwatera ibibazo bimwe na bimwe nko kuribwa umugongo, mu ngingo cg kubabara ahandi hatandukanye mu gihe ufite stress ikabije.
5.Uduheri twa hato na hato mu maso
Stress ikabije yibasira muri rusange umubiri wose, uruhu ntirusigara. Iyo ufite ibipimo biri hejuru by’umusemburo wa androgens bishobora gutera uruhu gutangira kuzana uduheri cyane cyane mu isura. Ikindi kandi mu gihe ufite stress, ubushobozi bw’umubiri bwo kwisana buragabanuka, bityo ibyo biheri bikaba byagumaho igihe kinini kugeza igihe ikigutera stress kivuyeho.
6.Kwibagirwa cyane
Niba utangiye kuzajya wibagirwa cyane, tumwe mu tuntu twari dusanzwe mu byo ukora buri munsi yaba mu kazi cg mu buzima busanzwe, ntakabuza ufite stress. Cortisol ni umusemburo wa stress, urekurwa mu gihe ufite stress ikabije, ubuza hippocampus (aka ni agace k’ubwonko gatuma wibuka ibintu bya vuba) ubushobozi bwo kwibuka ibintu.
Uburyo bwo kubikosora, ni uko ushaka ikigutera stress ukagikuraho nuko ubushobozi bwo kwibuka bukagaruka.
7.Kubura ibitotsi
Iyo ufite stess ikabije, ubwonko buba bufite ibitekerezo byinshi. Ubwonko buhita butangira gukora cyane bityo igihe ubwonko buruhuka kikagabanuka, bikaba byatera ibibazo mu gusinzira bihagije, bityo ibibazo biterwa no kudasinzira neza bigatangira kukwibasira.
8.Guhumbaguzwa cyane
Guhumbaguza na stress ikabije byose birajyana, nubwo ikibitera neza kitazwi. Ubutaha nubona bitangiye kukubaho cyane, uzahumirize ho gato, maze winjize umwuka cyane mu mazuru ubundi uwusohore, ibi bitera ubwonko gutuza. Nubikora inshuro nyinshi bizarinda amaso yawe guhumbaguzwa bibe byanagufasha gutuza.
9.Ibibazo by’imihango
Mu gitsina gore, stress ikabije igira uruhare runini mu gukuraho imikorere y’imvubura zishinzwe gucunga no kugena urugero rw’imisemburo irekurwa na thyroid, imvubura za adrenal ndetse n’intangangore. Ibi byose bigira uruhare ku kwezi kw’imihango, iminsi y’uburumbuke n’imikorere myiza y’imyanya myibarukiro mu bagore. Mu gihe ufite stress ikabije ibi byose birahindagurika cyane.
10.Kubura ubushake bwo gukora imibonano mpuzabitsina
Stress ikabije yaba ari ituruka ku bibazo byawe bwite cg ku kazi ni imbogamizi ikomeye mu kwishimira ubuzima bw’imibonano mpuzabitsina. Imisemburo itera stress ituma indi misemburo ituma wishima mu gihe cy’imibonano cg ugira ubushake bwo kuyikora idakora neza.
Uramutse ugaragaje kimwe cg byinshi muri ibi bimenyetso, ni ngombwa kugana inzobere mu mitekerereze y’umuntu zikaba zagufasha guhangana n’iki kibazo.
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