Kugumana amagara meza yo mu mutwe: impanuro ku bijanye no kwibungabunga
Hari ibintu vyinshi wokora kugira ngo ubungabunge amagara yawe yo mu mutwe kandi wongereze inguvu zo mu mutima (résilience). Gerageza zino mpanuro :
Kora ibintu bifitiye ineza umubiri wawe – Ni vyiza no ku vyiyumviro/ku magara yawe yo mu mutwe!
Bungabunga umubiri wawe. Kwinonora imitsi bidufasha kwiyumva neza no kwikurako ukugira umutima uhagaze (stress). Iyo umubiri wacu ukomeye kandi uguwe neza, biduha ingoga zikwiye no mu mubiri no mu mutwe kugira duhangane n’ibihe bigoye.
Guma ukoresha inguvu zawe (nturere amaboko), wihe intumbero yo gukoresha inguvu zawe n’imiburiburi iminota mirongo itandatu ku musi. Ntutegerezwa kuguma ukoresha inguvu zanyu umwanya wose. Urashobora gucagagura igikorwa cawe ku musi wose kugira ushike kw’ihangiro ryawe.. Nimba ushobora gusohoka, gerageza gutambuka, kwiruka, kunyonga ikinga canke iyindi myimenyerezo yo kunonora imitsi. Ntukeneye gukora imyimenyerezo imisi yose : Biramaze kugaragara ko gufata umwanya wo kuja gutembera mu karere k’íbiti, ivyatsi n’ínzuzi bimerera neza amagara yo mu mutwe.
- Nimba utegerezwa kuguma mu nzu, gerageza gutamba, kwigorora, canke gufasha mu bikorwa vyo muhira !
- Gukora imyimenyerezo muri kumwe n’umugenzi bizobafasha kuguma ku nzira nziza.
- Hitamwo ingaburo nziza (aliments sains) iyo ubishoboye.
- Ugumane isaha imwe yo kuryamirako imisi yose. Wihe intumbero yo kuryama amasaha umunani – Ushikanye amasaha 9 biba vyiza kurusha.
- No mu gihe umusi wawe utagenze neza kandi utabigomba, niwoge, wiyugumure n’uburosi (se brosser les dents), wisokoze kandi wambare.
- Niwige kandi wimenyereze guhema ushikana – Raba uko bigenda
Niwimenyereze kumenya ukwo wiyumva
Birahambaye ko utahura ukwo wiyumva. Mu buyabaga, ni ibisanzwe ko wumva ibigumbagumba bitandukanye. Mu musi umwe, urashobora kwumva ubabaye, uguwe nabi, ushushe ku mutima, uri mu rukundo (amoureux). Gerageza kwimenyereza kumenya no kwita amazina ibishobisho, cane cane igihe bitanguye kukurengera. Rimwe na rimwe, ni nkenerwa kwandika ibishobisho vyanyu. Ukwo tumenya neza ibishobisho vyacu niko dushobora kubiganza-kandi tukabibuza kutuganza!
Ivyiyumviro vyiza, ibishobisho vyiza
Uburyo twiyumvira ku bintu bigira ingaruka kuburyo twiyumva. Iyo dushimikiye gusa ku bibi, twiyumva nabi. Iyo twiyumva nabi, dushobora kubona gusa ibintu bibi. N’umuzunguruko uteye ubwoba!
Ntushobora kuguma wiyumvira neza, ariko kurondera ineza bigabanya ivyiyumvo bibi, kandi bikadufasha gutorera inyishu ibibazo vyacu.
Igikorwa: kwiyumvira neza // Abantu biyumvira neza bavuga ko bumva baryohewe, badahangayitse kandi batababaye. Koresha iminota cumi kugeza kuri cumi n’itanu imbere yo kuryama imisi yose kugira ngo wiyumvire, wandike impamvu zituma ibintu bigenda neza. Gerageza kumenya n’imiburiburi zitatu. Birashobora kuba vyoroshe ko: "Muri iki gitondo, umwigisha wanje yankeje", "umugenzi wanje yanyeretse ko anyitayeho", canke ikintu gikomeye: "Natoye ikibazo!" Gerageza kumenya igituma ivyo bintu vyagenze neza - kandi umenye inguvu zose wakoresheje!
Imenyereze gukora ineza
Wibwire ko ataco bitwaye kwumva uko wiyumva, kugira iminsi myiza n'iminsi mibi, gukora amakosa kandi ntiwame ukora ibigororotse ata gatosi. Ntiwihate ngo urondere kwama “uri uwudasanzwe". Iyo wumva ibigumbagumba bigoye, wigirire neza, ntukoreshe amajambo mabi kugira ngo wivuge uko umeze. Koresha 'amajambo meza yo kwivuga uko umeze', nkaya akurikira:
"Ubu ndabona ibi bintu bigoye, kandi ntaco bitwaye kuko ndiko ndabikorerako kandi bizohinduka."
Ati: "Ntaco bitwaye ko numva mbabaye iyo hari ikintu kibi kibaye, ni ibintu bisanzwe."
Ibuka inguvu zawe n’intsinzi uheruka kugira kugira ngo uce mu bihe bigoye (nimba wagize umwimenyerezo wo kwiyumvira ivyiza (pensée positive), ibi bica bikworohera gukora 😊).
Wari uzi ko kugirira neza abandi, bidufasha kuryoherwa, natwe? Gufasha abandi, gukeza abandi canke kubereka uburwaneza bituma amagara yacu yo mu mutwe atera amera neza. Ni ico kimwe n’igihe tumenye neza kandi tugakora ibijanye no 'gushima' - gushima ibikorwa vy'ineza batweretse – birafasha mu magara yacu yo mu mutwe no mu mubiri!
Niwirinde inzira zitari nziza zo guhangana n’ibibazo
Iyo ufise ibishobisho bigoye, ningombwa ko urondera uburyo bwiza bwo kwibungabunga. Niwirinde ibigeragezo vyo:
- kunywa inzoga,
- kunywa itabi canke urumogi,
- gufungura cane,
- kuja kure y'abagenzi n'umuryango, canke
- kwinjira mu migenderanire n'ibikorwa biteye ubwoba.
Ibi bikorwa bizokwiyongera ku bibazo vyawe, ntibizobikemura.
Iyunge (guma uvugana nabandi, ntiwikumire)! Iyunge! Iyunge (Gumana n'abandi)!
Bandanya kuvugana n’umuryango n’abagenzi uko bishoboka. Iyo twiyumva nabi, kenshi tuba dushaka kwinyegeza tukaja kure y’abandi bantu, ariko iki si iciyumviro ciza. Ahubwo gerageza urabe neza uko umarana umwanya n’abantu NYABO: abagushigikiye kandi wizeye. Bandanya ugendana nabo kenshi. Naho utoba ushaka kuvuga vyinshi, kuba hamwe n’abantu dukunda kandi twizera canke gukora igikorwa hamwe nabo birafasha mu magara yacu yo mu mutwe. Koresha imbuga ngurukanabumenyi, e-meyiri, terefone, canke wandike ikete. Mu gihe udashobora kubona uwo wokwifatanya na we, iyumvire ku bihe mwabanyemwo.
Igikorwa: Urunani rugushigikira // Niwiyumvire abantu batanu bari mu buzima bwawe ubu nyene. Ni gute bagutera kwiyumvira kuri wewe ubwawe? Wewe wiyumva gute kuribo ? Niwiyumvire muri bo abatuma wiyumva umerewe neza iyo ubabonye canke abo muryoherwa cane muri kumwe. Abantu bafise uruhara rutandukanye mu buzima bwacu, bamwe turaryoherwana nabo canke tugakorana imyimenyerezo yo kunonora imitsi, abandi dushaka kubiyugururira tukabibwira, abandi ugasanga badufasha mu bijanye n’amashure yacu. Gerageza kumenya uwuri mu runani rw’abagushigikira.
Guhangana n’ikibazo
Ibibazo birashobora kuba vyinshi mu vyiyumviro vyacu, cane cane iyo tuvyirengagije. Mu gihe bigenda biba vyinshi, dutangura kwumva umengo ntidushoboye guhangana navyo kandi bikagira ingaruka mbi mu buryo twiyumva. Dutegerezwa guhangana n'ibibazo vyacu.
Nimba ufise ikibazo ukaba utabona ukwo wogitorera inyishu, gerageza izi ntambwe zoroshe:
- Andika ikibazo. Ugitomore kandi ucandike mu majambo make ashoboka.
- Kuzana ivyiyumviro mu murwi (Brainstorm). Ubwambere, Iyumvire ku nyishu nyinshi zishoboka z’ ikibazo. Ntuhangayike nimba inyishu ari nziza canke mbi kuri uru rugero. Ubu rero, niwiyumvire ivyo ukora wenyene kandi n'abantu bashobora kugufasha. Impanuro: Nimba ufise ikibazo co kuzana ivyiyumviro, iyumvire ivyo wobwira umugenzi agusavye impanuro.
- Fata ingingo kandi uhitemwo imikenyuro ngirakamaro ku rutonde rw’inyishu zishoboka, hitamwo iyifasha cane mu gutora inyishu y’ ikibazo. Impanuro : Mu bisanzwe, Imikenyuro myiza kandi ifasha niyo ushoboye gukora hamwe n’ibikoresho ufise kandi ifise ibibi bike kuri wewe no ku bandi.
- Urutonde rw’ibikorwa (plan d’action). Tegura urutonde rw’ukuntu n’igihe vyo gushira mu ngiro inyishu ; hitamwo umunsi n’isaha ushobora kuyi(zi)shira mu ngiro.. Andika urutonde. Impanuro : kubwira umugenzi canke uwo mupfana ikintu mu muryango urutonde rwawe birongereza amahirwe yo kubishira mu ngiro !
- Subiramwo. Iyumvire ku vyabaye n’ingaruka vyagizeku kibazo ca mbere, nimba bitakunze ntugerageze kurondera gutahura igituma. Garuka ku rutonde rwa mbere rw’inyishu urabe ko hari ikindi kintu ushobora kugerageza.
- Niwikeze nimba washoboye canke utashoboye kugerageza gutorera inyishu ikibazo!
Kuvyerekeye ibikeneye imfashanyo vyiharije, wige vyinshi ukoresheje ingingo zikurikira:
Rondera uwugufasha hanyuma muganire
Guhangana n’ibishobisho bigoye, ugusimba umutima, ubwoba n’umubabaro, niyo vyonyene ntivyama vyoroshe igihe cose. Rimwe na rimwe, naho wokurikiza izi mpanuro n’ ubu buhinga bwo kwifasha, ibishobisho vyacu birashobora kuturengera. Turashobora, mu mpera kwumva duhahamutse canke atavyizigiro tugifise. Turashobora guhagarika gukora ibintu bisanzwe bituryohera kandi tukumva ko dufise inguvu zikwiye zo guhangana n’ ubuzima bwa misi yose kandi bikanashoboka yukwo tugira ivyiyumviro vyo kwigirira nabi , canke ukamenga kubaho ntaco bikimaze. Ibi vyiyumviro ntabwo ari ibintu bitamenyerewe, kandi ntukwiye kumaramzwa nukwo ubifise ariko wisanze uriko uriyumvira ukwo, ni ikintu gihambaye ko urondera uwugufasha kandi ukavugana n’ umuntu ufitiye icizere. Niwaba naho ubuze uwo woganirira uce witura ibigo bishobora kuguha imfashanyo ukeneye.