Impanuro indwi zogufasha kwirinda umwitwarariko mu kwitegurira ikibazo

Ico womenya ni uko utari wenyene: umwitwarariko ni ikintu gisanzwe buri muntu ashobora kugira. Kandi ikiringo co gukora ibibazo gishobora kuba igihe kitoroshe namba.

Ariko hari ico wokora mu guhangana n’uwo mwitwarariko w’umurengera, kugira ushobore kurinda ubuzima bwawe bugume bumeze neza, ndetse n’amanota uronka abe meza.

Urasanga hano impanuro indwi zishobora kubigufasha.

1. Humeka neza

Ica mbere ukwiye gukora hamwe woba wumva ko ufise umwitwarariko urenze, ni ugufata akanya ko guhumeka ushikana impwemu neza witonze.

Iyo utanguye kugira umwitwarariko cane, umutima uratangura ukadihagurika, ukabira icuya mu biganza, n’umurindi w’amaraso ukaduga.

Igihe cose witonze mu guhumeka ushikana neza, bugingo utanguye kwumva ugize uwo mwitwarariko urenze, ushobora gusubiza ku rugero rwiza indihagizi y’umutima, bigatuma uwo mwitwarariko utagira ingaruka ku magara yawe.

Ibi bishobora kugufasha gutekana, ugashobora gufata ingingo y’uko wokwitwara mu kugabanya uwo mwitwarariko w’umurengera.

Inyuma yo guhumeka neza ushikana hari ibindi ushobora gukora, vyogufasha kugabanya umwitwarariko urenze.

2. Kwiha amahangiro – kandi ashoboka

Kwiha amahangiro, ushobora gushikako utinanije, ni ngombwa cane.

Ntushire ku rutonde rw’imirimo yawe ibikorwa vy’umurengera, ku buryo kubirabisha amaso vyonyene bituma ugira ubwoba ko utabishobora.

Banza wiyumvire ivyo ushobora kurangura mu mwanya ufise, ushire umutima cane cane kuri ivyo bikorwa bigufasha kugenda utera imbere mu ntego yawe.

Ntiwibagire gushiramwo umwanya wo kwiyitaho ubwawe, hamwe no kwishimira igihe cose ugeze ku isemo rimwe wihaye mu zerekeza ku ntego yawe.

3. Cishamwo ibihe vyo kuruhuka

Nta n’umwe yoshobora kugumana umurava yatanguranye mu gikorwa kimusaba kwiyumvira cane, nko gusubiramwo ivyirwa utegura ikibazo.

Uko umwanya ugenda niko dutakaza intege zo kwiyumvira cane, tukaruha, bikagabanya ubushobozi bwacu bwo kwiga neza.

Ibi bisobanura kandi ko dukeneye inguvu nyinshi zisumba izo dusanzwe dukoresha mu kurangura igikorwa co kwiga ku rugero rwacu rusanzwe, ibi bigatera ingaruka zo gukoresha mu gihe dukora imyimenyerezo.

Gucishamwo ukaruhuka, birafasha kuduza umwimbu cane mu gihe wiga.

Ubonye urushe gusubiramwo ivyigwa, raba ikindi gikorwa wokora, uhindure gatoya, birakuruhurira mu mutwe.

4. Ntugume wicaye gusa – sohoka usame akayaga

Kugorora ingingo birakenewe cane kugirango umuntu agire ubuzima bwiza buzira umwitwarariko w’umurengera.

Ushobora kubikora mu buryo wumva bikubangukiye, haba gutambuka, kwiruka n’amaguru canke ubundi buryo bwo kunonora imitsi ukunda.

Ntuhagarike kwiyitaho kuko wibaza ko ico ukwiye gukora gusa ari ukwitegurira ikibazo.

Kugorora imitsi biba vyiza gusumba ushoboye kubikorera hanze wisanzuye.

Ubushakashatsi Emma Palmer-Cooper yakoze yifashishije bagenzi we, bwamweretse ko mu gihe c’ikiza ca Covid-19, n’ubwo bitashoboka kuba kumwe n’abandi canke kugenderanira no gushigikirana, kumara akanya mu bibanza vyisanzuye nka za 'parcs', bigira ingaruka nzinza ku buzima bw’abanyeshure.

5. Rondera abagenzi

Kuganira n’abagenzi ni vyiza cane, murashobora kuyaga muciye ku mbuga ngurukanabumenyi, ariko rero ukirinda kuzarira kuri izo mbuga kuko bishobora kugira ingaruka ku buzima.

Ni ngombwa kugirana n’imigenderanire n’abandi bagenzi imbona nkubone imbere yo kuja gukora ico kibazo, kandi ugashima akanya baguhaye.

Imyanya ufata yo kuruhuka kwiga niyo karyo keza ko gushira mu ngiro ibi.

Kuki utohura n’umugenzi mukajana gutembera ahisanzuye nko muri ‘Parc‘ tuvuge?

6. Hitamwo neza ivyogufasha

Birashobora gushika ukifuza kunywa ibinyobwa bavuga ko bifasha kwinanata kugirango ukomeze kwiga no mw’ijoro.

Ariko ibinyobwa bene ivyo bishobora kugabanya umwimbu wawe m’amanota y’ishure, co kimwe no kunywa inzoga canke gukoresha za segereti zikoze mu buhinga bwa none (e-cigaret) bita ‘vapes’.

Aho gufata bene ivyo binyobwa bavuga ngo bizana inguvu, vyiza ni ukunywa amazi, canke uhitemwo ikindi kinyobwa ciza gifise akamaro mu ngaburo, nk’umutobe w’ ivyamwa.

Aho kurara wicaye ngo usubiramwo ivyigwa, ahubwo wokwitaho kuruhuka, ugaha umwanya itiro ryawe.

Ihungabana ry’itiro rishobora gutera canke kwongereza umunabi, co kimwe no guhushanya amasaha, canke igitigiri c’amasaha umuntu akenera kugirango asinzire aruhuke bikwiye, bishobora kugira inkurikizi ku mwimbu umunyeshure abona mu kibazo.

7. Raba neza impanuro zihuye n’uko usanzwe uteye

Izi mpanuro n’intango nziza yo kumenya uko wifata uramutse ugize umwitwarariko mu gihe uriko wigira ibibazo kandi ziramaze kugenderezwa.

Ariko rero ni vyiza kwiyumvira ku buzima bwawe bwite, ukamenya muri ibi ibikubangukiye gushira mu ngiro.

Menya ibikunezera kandi bigufasha kuba mw’ituze, igihe uba wumva umeze nk’ uwarengewe: bishobora kuba ari ukwandika mu gatabo kawe k’indangamunsi (journal) canke kwumviriza umuziki ukunda!

Gufatanya akamenyero keza, n’ivyo usanzwe ukunda gukora, usanga bivuyemwo ibishobora kugufasha, haba kwiga ugatsinda neza ibibazo, ndetse no kurwanya umwitarariko w’umurengera.

*Emma Palmer-Cooper n’umwigisha wa ‘psychologie’ mu kigo ‘ Centre for Mental Health Innovation’ co muri kaminuza ya Southampton, mu Bwongereza.

Iyi nkuru yabanje kuyitanga ku rubuga 'The Conversation' rw'amakuru y'ubushakashatsi bwa kaminuza ikaba yanditswe hano ku ruhusha rwa 'Creative Commons'.