Nuramuka ubonye ibi bimenyetso uzamenye ko ushobora kuba urwaye indwara ya stress ikabije
Ubusanzwe bavuga ko stress yarenze urugero mu gihe stress isanzwe igenda kura ku buryo bigera aho umubiri w’umuntu udashobora guhangana nayo. Akenshi abantu bakunze gufata Stress nk’ibintu bibaho mu buzima busanzwe bwa buri munsi, gusa uko ikomeza kugenda yiyongera niko igenda ibyara indwara ikomeye cyane izwi nka stress ikabije.
Kumenya gutandukanya ibimenyetso by’indwara ndetse n’ibiranga iyo ndwara hakiri kare nibyo bifasha umuntu kumenya uko yakwirinda iyo indwara ntibe yagera kure. Mu gihe cya stress ikomeye, ni ukuvuga iyageze kure umubiri ntuba ugishoboye kugufasha mu kwirwanaho ndetse hari ibibazo umuntu agenda ahura nabyo aribyo tugiye kurebera hamwe.
Dore ibimenyetso bizakwereka ko ufite stress ikabije:
1. Kwibagirwa cyane
Kwibagirwa cyane ni kimwe mu bintu bigaragaza ko stress iamaze kukugera kure, hahandi utangira kwibagirwa utuntu twinshi kandi mu byukuri bitari bisanzwe bikubaho. 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.
2. 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.
3. 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.
4. Ibibazo by’imihango ku gitsina gore
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.
5. 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.
6. 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.
7. 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.
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. Kuzana 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.
10. 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.
Mu gihe uramutse ubonye ko ugaragaza kimwe cg byinshi muri ibi bimenyetso, ni ngombwa kugana inzobere mu mitekerereze y’umuntu zikakuganiriza ku bijyanye n’indwara ya stress ndetse ukaba wagirwa n’inama.
