Imvugo ngo stress imereye nabi iri mu mvugo zimaze kumenyerwa no kuba gikwira. Akazi, abakoresha, abo tubana, twe ubwacu, ni byinshi binyuranye bishobora kugutera no kukongerera stress twagereranya no kudatuza bigendana no guhangayika.
Nyamara kandi stress si amarangamutima gusa, stress si mu mutwe gusa ahubwo stress ni umubiri wose. Iyo ugize stress umubiri wose ugerwaho n’ingaruka zayo aho imiyoboro y’amaraso yifunga, umuvuduko w’amaraso ukazamuka ndetse n’umutima ugateragura cyane.
Guhumeka nabyo biriyongera nuko mu maraso yawe hakiyongeramo imisemburo ya cortisol na adrenaline. Iyo rero ya stress igutinzeho ntakabuza za mpinduka zibyara uburwayi nk’uko tugiye kubibona muri iyi nkuru.
Indwara ziza ku isonga mu ziterwa na stress:
1. Indwara z’umutima
Umutima niwo wa mbere ugerwaho n’ingaruka za stress aho ugira ikibazo cy’umuvuduko ukabije w’amaraso. Si ibi gusa kuko ishobora no gutera umutima guhagarara dore ko stress itera umutima guteragura cyane bityo bikazamura igipimo cya cholesterol na triglycerides (tuzazivugaho mu nkuru zizaza) mu maraso.
2. Asima
Ntabwo stress ubwayo itera asima ahubwo niba usanzwe uyirwara bikongerera kurembeshwa na yo (crise). Gusa ubushakshatsi bugaragaza ko ababyeyi bahorana stress baba bafite ibyago byinshi byo kubyara abana barwaye asima.
3. Umubyibuho ukabije
Uyu ni umubyibuho ukabije ku gice cyo ku nda (bakunze kwita nyakubahwa) dore ko stress ituma umusemburo wa cortisol ukorwa ku bwinshi kandi ubwinshi bwawo butuma ibinure by’umubiri byibika ku nda. Gusa aha twongereho ko stress Atari yo gusa itera kuzana inda nini.
4. Diyabete
Stress izongera ibyago bya diyabete mu buryo bubiri. Bwa mbere, stress ishobora gutera kuryagagura no kunywa ugakabya. Bwa kabiri stress izamura igipimo cy’isukari ku basanzwe barwaye diyabete.
5. Umutwe
Nibyo koko stress izakuzamurira ibyago byo kurwara umutwe by’umwihariko umutwe w’uruhande rumwe (migraine)
6. Agahinda gasaze
Aka gahinda gasaze karangwa no kwiheba, kwigunga no guhangayika. Ubushakashatsi bwagaragaje ko abantu baterwa stress n’akazi kandi kabahemba macye ugereranyije n’ingufu baba bakoresheje bagira ibyago byo kuzagira depression kurenza abo bakora kimwe ariko bahembwa menshi kubarusha.
7. Ibibazo mu gifu n’amara
Aha ntabwo stress itera ibisebe mu gifu gusa iyo birimo ituma byiyongera. Gusa stress izagutera ikirungurira kidakira ndetse n’ibibazo mu mara bijyana no kurwara impiswi cyangwa kwituma impatwe
8. Indwara yo kwibagirwa ikunze gufata abashaje (Alzheimer’s)
Ubushakashatsi bwagaragaje yuko stress ituma indwara yo kwibagira irushaho gukara ndetse ikaba yanaza ukiri mu myaka mito nubwo ahanini ikunze gufata abageze mu zabukuru.
9. Ibicurane n’inkorora
Ntabwo stress ari yo ibitera ahubwo stress ituma ubudahangarwa bw’umubiri bugabanyuka nuko indwara ziterwa na virusi cyangwa ubwivumbure bw’umubiri (harimo ibi bicurane n’inkorora) zikaguca urwaho zikakwibasira kandi zikakurembya.
10. Gusaza imburagihe
Mu mikurire ya muntu hari bimwe bigendana n’imyaka afite nko kumera imvi, gupfuka imisatsi cyane (uruhara), iminkanyari, rubagimpande n’ibindi biza ari uko umuntu ashaje. Stress rero yo ituma ibi bikuzaho mbere ho imyaka hagati ya 9 na 17. Niho uzasanga wazanye imvi ukiri muto cyangwa uruhara n’isura ishaje kandi imyaka ari mike. Aha naho twongereho ko hari ibindi bishobora gupfuka imisatsi no kumera imvi.
11. Gupfa imburagihe
Nubwo urupfu ntawe urubuza kuza iyo igihe cyageze, ariko hari ibyongera ibyago byo gupfa ukiri muto. Ubushakashatsi bugaragaza ko ababa mu buzima bwuzuye stress bapfa byihuse ku kigero cya 63% ugereranyije n’abo bangana bibera mu buzima butagira stress.
Ibi ni byo biri ku isonga mu ngaruka ziterwa na stress ihoraho gusa si byo byonyine. Inkuru nziza ni uko hari uburyo bwagufasha guhangana na stress bityo ugakuraho ingorane zo kuba warwara ziriya ndwara zituruka kuri stress ihorano. Nibyo tugiye gusorezaho.
• Humeka
Uku guhumeka tuvuga ni ukwinjiza umwuka mwinshi noneho ukawusohora buhoro ukabikora byibuze iminota ibiri. Ibi kandi ushobora kubikorera aho waba uri hose, haba ku kazi, mu ishuri, mu nzira n’ahandi waba uherereye. Ibi bituma imikaya yawe iruhuka kandi biba byiza nyuma ya kwa guhumeka ukurikijeho kwinanura.
• Ha agaciro ibyo urimo
Ushobora kuba stress uri kuyiterwa no kwiganyira ku bizaba ahazaza hawe cyangwa kwicuza ku byo wakoze. Aho kubiha umwanya ita ku byo uri gukora, niba uri kugenda utege amatwi intambwe zawe, niba uri kurya wumvirize icyanga cy’ibyo uri kurya, niba uri mu kazi ariko uha umwanya, bizagufasha.
• Iga kubaho bijyanye n’aho uri
Aho uri, ibyo urimo, abo muri kumwe ni kimwe mu bintu bigora bamwe kumenyera. Urugero wari utwaye imodoka wakererewe akazi none uhuye n’urujya n’uruza rw’imodoka nyinshi bisaba guhagarara. Aho kwijujuta (kuko n’ubundi ntacyo uri bubikoreho) wafata ako kanya nk’amahirwe ubonye yo kwitekerezaho no kugira ibyo uhindura muri wowe.
• Witekereza ku bibazo gusa
Ntabwo mu buzima duhora mu bibazo gusa ahubwo tujya tugira n’aho dutsinda. Mu gihe stress ikugose ibuka ko hari igihe wabonye amahirwe, ibuka ko ufite umuryango, inshuti, ndetse ukiri muzima. Niba wamugariye mu mpanuka ibuka ko hari abo yahitanye, niba urangije kaminuza ukabura akazi ibuka ko hari urungano rwawe rutabashije no kwiga ayisumbuye, ibi bizagufasha kubona ko ubuzima ari uko tububamo.
• Umva umuziki ukunda
Umuziki uza mu bintu biruhura umutima n’ibitekerezo. Ushobora kuwumva, kuwureba cyangwa kuwubyina byose bizagufasha kumva utuje kandi utekanye.
Si ibi gusa byagufasha kuko no gukora zimwe muri siporo zifasha kwitekerezaho no kuruhura ubwonko nka meditation na yoga biri mu bifasha guhangana na stress. Kugira inshuti uganiriza ibiguhangayikishije, kugira itungo ryororwa (injangwe, imbwa, …) na byo bifasha bamwe kurwanya stress.
