Dore bimwe mu byagufasha guhangana n’umunabi waba wabyukanye

Rimwe na rimwe ujya ubyuka ukumva ufite umunabi, ndetse ukirirwa utyo. Ugasanga ku kazi abo mukorana uri kubashihura, abana cyangwa se abo mubana ntimuri gucana uwaka, mbese ugasanga abantu bose ntimuri guhuza.

Watekereza icyabiguteye ukakibura ndetse abakubonye bakaba batangira gucyeka ibindi bati wasanga uwo babana bashwanye cyangwa barwanye, ndetse bamwe bakabiteramo urwenya ngo “wahuye na nyirahuku yahukanye” cyangwa ngo “wasitaye ku kiringiti” ndetse ngo “wabyukiye ibumoso”.

Nubwo bimeze bityo nyamara, burya kugira umunabi nubwo akenshi tutamenya ikibitera ariko ngo nta kabura imvano.

Bimwe mu bibitera harimo: kwibuka ibibi byakubayeho mu gihe cyahise, kumva ko hari inshingano utubahirije, kutitabwaho no gusuzugurwa, gutinya gutsindwa, kuba nyakamwe, n’ibindi binyuranye bitera kumva ko uri wenyine.

Mu buryo bwose ariko bushobora kugutera umunabi utiriwe wita ku kumenya icyawuguteye, hari ibyo wakora kugirango ubashe kuwirukana nuko usubire utekane umere neza nkuko tugiye kubibona muri iyi nkuru.

Ibyagufasha guhangana no kugira umunabi

• Gerageza gusohoka utembere

Gutemberera ahantu hari akayaga keza nko mu gashyamba, ureba ibyaremwe, wumva amajwi y’inyoni, bizagufasha kumva utuje kandi unezerewe. Ubushakashatsi bugaragaza ko gutemberera mu gashyamba bituma umusemburo wa cortisol ugabanyuka, bikagabanya inshuro umutima utera, bikagabanya umuvuduko w’amaraso byose bigira uruhare mu kugira umunabi.

Rero niba wabyutse nabi gerageza utemberere mu gashyamba cyangwa se isumo ry’amazi. Ndetse niba bigushobokera gerageza gutera ubusitani aho utuye, maze uko ubyutse ubutemberemo witegereza uburabyo burimo. Bizagufasha gusubira neza.

• Gerageza kumva umuziki

Kumva umuziki ahanini utuje byagaragaye ko ari bimwe mu bifasha umuntu gusubira mu mutuzo ndetse bikanafasha umubiri gukora neza. Icyo usabwa hano ni ukumva umuziki wihitiyemo, ujyanye n’ibyo ukunda ndetse niba bishoboka ushake umuziki ujyanye n’ibihe urimo. Niba uri kwibuka ibihe bibi byahise wumve umuziki ujyanye nabyo.

Uko uwumva ugenda wumva utuje nubwo hari igihe iyo ukiwumva umunabi wiyongera ariko uko ugenda umenyera wumva ubaye neza. By’umwihariko imiziki izwi nka “musique classique” kuyumva iminota byibuze 10 birahagije gutuma wumva utuje.

• Kora icyo umunabi ugutegeka

Nubwo bishobora kumvikana ukundi kuntu ariko, hari ibyo umuntu uwufite aba yumva yakora nko gusakuza cyane, kurira se, gukankamira abantu, gushwanyaguza ibipapuro, n’ibindi binyuranye. Nubwo byafatwa nko kwangiza ariko nabyo birafasha. Icyo ubona ko kitabangamira abandi kandi kikaba atari ukwangiza wagikora mu gihe wumva aricyo cyatuma utuza.

• Ibaze ikibigutera

Nubwo ahanini ushobora kubiburira igisubizo, gerageza wibaze uti “ariko ubundi ibi byatewe n’iki, byaje bite, habaye iki”? Uko ubyibaza niko umubiri wawe n’intekerezo bizagenda bigira ubutumwa biguha. Nusanga ukeneye kuruhuka, uzahite ubikora, niba ari uwo mwagiranye ikibazo, umusange mugicoce kiveho, niba ari indi mpamvu usanze ibigutera ushake uko wayikuraho (niba ari impamvu yakosoka).

• Ba umunyembaraga

Usanga ahanini abantu baba abanyembaraga ndetse biyumvamo akanyabugabo babasha guhangana n’umunabi kurenza abandi usanga ari inabute mu bintu byose ndetse batigirira icyizere. Niba ari ibyagutesheje umutwe reba ibyo Wabasha guhangana nabyo ubikureho. Niba ari umunyamuryango urwaye bikaba byahinduye zimwe muri gahunda zo mu rugo, gerageza kuba aho Atari. Ndetse no kubyuka ku gihe ni bimwe mu byagufasha guhangana n’umunabi

• Gerageza kongera ubusabane

Akenshi mu gihe ufite umunabi kuba uri kumwe n’inshuti ni kimwe mu bintu by’ingenzi byagufasha. Aho mwahurira hose, haba mu gusangira icyo kunywa, gukina imikino runaka nk’amakarita, tenisi, mbese imikino ikwemerera kuyikina unaganira, n’ubundi buryo bwose mwahuramo, ni ingenzi mu gutuma umunabi ugabanyuka.

Ushobora no gufatanya n’uwo mubana cyangwa abo mubana mu kazi ko mu rugo utari usanzwe ukora, nko gufura,guteka se, nabyo bizagufasha.

• Menyerana na wo

Rimwe na rimwe ushobora kugerageza uburyo bwose tuvuze haruguru ariko bikanga umunabi ukagumaho. Icyo usabwa rero kindi ni ukumenyera ubwo buryo ubayemo.Wibukeko nta gahora gahanze, uko byamera kose umunabi ufite igihe kizagera ushire ibyishimo bigaruke.

Mu kubimenyera ushobora guhitamo kureba filimi z’uruhererekane, cyangwa gukina imikino itinda kurangira ikinirwa kuri terefoni cyangwa mudasobwa. Bituma utamara umwanya munini witekerezaho nuko bikaza kurangira wa munabi ushize burundu.

Src: umutihealth