Mu gihe isi yose ihanganye n’icyorezo cya COVID-19, abantu benshi bahungabanyishijwe n’ingaruka zayo nyinshi harimo kubura imirimo, ubukungu bw’ibihugu byinshi bwagiye hasi, ndetse kuba honyine ari indwara y’icyorezo itarabona umuti, byose bikaba bitera guhangayika cyane.
By’umwihariko tujye mu gihugu cyacu, aho kuri ubu turi muri guma mu rugo ku nshuro ya kabiri mu rwego rwo kuyicogoza, Kuba imibare y’abandura ku munsi ikiri hejuru, no kuba tumaze kubura abantu batari bacye bahitanwe n’iki cyorezo, abantu bibaza igihe ibi bihe bizarangira, byose bikaba ari ibintu bitera umuntu ihungabana.
Ibi byose tuvuze haruguru bikaba bihungabanya ubuzima bwacu muri rusange, ariko by’umwihariko bwo mu mutwe. Ubumwe.com twifashishije inzobere zitandukanye twabakoreye icyegeranyo cy’uburyo (technique) mwakoresha kugira ngo mugire ubuzima bwiza muri ibi bihe biba bitoroshye.
Abaganga benshi bo mu buzima bwo mu mutwe (Clinical therapists), muri ibi bihe bya COVID-19 umubare w’abarwayi babaganaga wazamutse cyane ugereranyine n’i bindi bihe byari bisanzwe. Rero umuntu ku giti cye akaba ashobora kwiyitaho kugira ngo abungabunge ubuzima bwe bwo mu mutwe.
MAYO CLINIC ikigo kitegamiye kuri Leta cyita ku by’ubuvuzi mu kwigisha abantu, gukora ubushakashatsi kibarizwa muri Leta Zunze Ubumwe za Amerika, Kikaba gitanga inama umuntu yakurikiza kugirango ibi bihe bitakuzahaza mu buzima bwawe bwa buri munsi by’umwihariko ubwo mu mutwe.
Kugira amasaha ahoraho yo kuryama no kubyuka: Abantu bakuze bakeneye amasaha arindwi cyangwa umunani ku munsi ariko ibyo bikabagirira umumaro iyo bafashe amasaha ahoraho yo kuryama no kubyukiraho. Gukora gahunda y’ amasaha ahoraho yo kujya mu buriri ndetse no kubyukiraho
Rya indyo yuzuye kandi unywe amazi ahagije. Ubwonko ndetse n’umubiri bikenera amazi menshi n’indyo yuzuye kugira ngo tugire ubuzima bwiza. Amazi arwanya kubabara umutwe, umuvuduko ukabije w’amaraso,indwara zo mu bwonko no mu rutigirigongo n’izindi. Kurya indyo yuzuye kandi yujuje intungamubiri ni ingenzi.
Ryama amasaha ahagije: Umuntu mukuru akwiye kuryama amasaha arindwi cyangwa umunani nk’uko abashakashatsi batandukanye bubyerekana, ko kuryama amasaha make birushya ubwonko n’umubiri, ndetse bikaba Bizana indwara nyinshi harimo kanseri y’umutima, umubyibuho ukabije, indwara zo mu mutwe ndetse umuntu akaba yakwiyahura.
Kora imyitozo ngororamubiri burimunsi: Turabizi ko imyitozo ngororamubiri ari ingenzi mu buzima bwacu kugirango tugire ubuzima bwiza. Bidutera kugira ubudahangarwa ku ndwara zitandukanye. Akenshi usanaga umuntu ukora siporo adapfa kurwara ka giripe, n’iyo ayirwaye ntaremba. Siporo s’iya bato gusa n’abakuze bashobora gukora izoroheje ziri ku rugero rwabo, ku mpamvu z’ubuzima bwiza bwabo.
Gutegura gahunda mu rugo ya buri kintu ukora: Byose bibe biri muri gahunda. Abantu bamwe bumva ko ibi babibwira abana gusa akaba aribo babikora ariko kandi no mu bantu bakuru biracyenewe. Bikurinda kujagarara utazi icyo uri bukore mu mwanya runaka, ugasanga umwanya wawe uwumaze ku bintu bitakubaka ahubwo bigusenya. Ugasanga igihe kirakujyanye kandi inzozi zawe utazigezeho bikagutera impagarara (stress)kubyaza umusaruro umwanya ufite.
Koresha ikoranabuhanga mu gusabana n’abawe: Ubusabane ni ingenzi mu buzima bwacu bwa buri munsi, haba mu kazi cyangwa mu rugo; aho umuntu ari hose aba akeneye abantu hafi ye bavugana. Koresha rero terefoni yawe cyangwa ikindi gikoresho runaka kugira ngo utumva uri wenyine, hamagara inshuti zawe n’abavandimwe kuri terefone.
Ibitekerezo byawe byibande ku bintu byiza gusa (positive thinking): kwibanda ku bitekerezo byiza, bifite akamaro kenshi harimo kukurinda agahinda gakabije, bikurinda guhangayika, biha ubwonko bwawe ubudahangarwa no mu by’akaga, birinda indwara z’umutima n’ibindi. Tinda kubyo wifuza kugeraho, ariko kandi ufitiye ubushobozi. Ikindi wiyibutse n’byo wakoze byaguhesheje ishema.
Umva indirimbo: Kumva indirimbo bituma wumva utari wenyine, mu yandi magambo wumva usabanye n’uwo muhanzi uri kumva. Bizana kandi ibyishimo, bituma ubwonko bukora neza, bikagufasha kuruhura ubwonko, by’umwihariko hari igihe indirimbo zifashishwa mu kuvura zimwe mu ndwara zo mu mutwe nk’indwara yitwa dementia, Ubwoba bukabije, agahinda gakabije n’izindi.
Soma igitabo: Abantu benshi bibwira ko gusoma ibitabo byongera gusa ubumenyi, ariko bifite izindi nyungu mu buzima bw’imitekerereze ya muntu.Ubushakashatsi bwakozwe mu 2009 muri Leta Zunze ubumwe za Amerika bwagaragaje ko gusoma iminota 30 gusa bigabanya umuvuduko w’amaraso, bigabanya impagarara ndetse n’agahinda gakabije. Mbere yo kuryama byo bituma usinzira neza wibagiwe ibyo wiriwemo byose. By’umwihariko ku bantu bakuze bituma ubwonko bwabo bukomeza gukora neza.
Ukurikirane amakuru ariko ataguhungabanya: Kureba no gusoma amakuru ni byiza ariko kurikirana amakuru yizewe kandi wirinde ibitangazamakuru bizamura amarangamutima yawe, wenda nk’amakuru ya biracitse. Ndetse ugerageze kugabanya umwanya ukoresha ku mbuga nkoranyambaga.
Wishingikirize ku myizerere yawe: Niba wizera Imana ufate akanya wo kuyitekerezaho nko gusoma Bibiliya cyangwa Corowani no gusenga, bikuzamurira kwizera, kandi bikongera icyizere cy’ejo hazaza.
Irène Nyambo
