Dore bimwe mu bimenyetso biranga umuntu ufite stress ikabije

stress ikabije ivugwa mu gihe stress isanzwe igenda ikura ku buryo bigeza aho umubiri utagishoboye guhangana nayo. Stress akenshi ifatwa na benshi nk’ibintu bibaho mu buzima busanzwe bwa buri munsi, ariko uko igenda ikura niko ibyara indwara ikomeye cyane izwi nka stress ikabije.

Kumenya gutandukanya ibimenyetso n’ibiranga indwara hakiri kare, bifasha kwirinda ko indwara yagera kure.

Umubiri ubwawo ufite ubushobozi bwo kwirwanirira igihe cyose haje ikibazo, bizwi nka fight-or-flight response (Ubushobozi bwo kurwana cg guhunga). Mu gihe cya stress ikomeye, ni ukuvuga iyageze kure umubiri ntuba ugishoboye kugufasha mu kwirwanaho.

Ibimenyetso byakwereka ko stress ikugeze kure

1. Kwiyongera ibiro

Urugero ruri hejuru rw’imisemburo ya stress rutera 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. 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.

3. Gutakaza imisatsi

Stress ikabije itera imisemburo yitwa androgens (imisemburo y’igitsina) gukorwa. Iyi misemburo ishobora guhindura uburyo udusabo tw’imisatsi tumeze, bikaba byatera gucika imisatsi muri icyo gihe. Ibi bishobora no gukomeza kuba nyuma y’amezi 3 na 6 uhuye n’ikigutera stress ikabije.

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. Gusinzira nabi cg 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.

Mu gihe ugaragaza kimwe cg byinshi muri ibi bimenyetso, ni ngombwa kugana inzobere mu mitekerereze y’umuntu ziakaba zagufasha guhangana n’iki kibazo.

src: umutihealth