Ubuzima bwo mu mutwe bwasohotse kuri gahunda ya mbere mu buzima no gushora imari rusange y'ibihugu byinshi byateye imbere, bityo ubu kuruta mbere hose, biramenyerewe kuvuga kuri ibi bibazo by'imbere.
Byahanuwe ko abantu barenga 45% mugihe runaka mubuzima bwabo barwaye kwiheba, kandi abantu barenga miliyoni 2 igihe icyo aricyo cyose barwaye guhangayika. Nubwo bimeze bityo ariko, ibibazo byubuzima bwo mumutwe bigira ingaruka kubarirwa muri za miriyoni. Ariko hariho ibintu bike ushobora gukora kugirango ugenzure ibyiyumvo byawe kandi uharanire ubuzima bwiza.
- Kimwe muri ibyo bintu nukwibanda ku kuruhuka nijoro no gusinzira bihagije neza. Iyo dusinziriye neza, ntabwo dufite umwanya wo kuzimya cyangwa kongera kuzimya cyangwa kongera gukora, kandi bitugukomeza mubihe bitoroshye kandi bihangayitse - twese tugomba kurwana.
Kugira ngo umenye bike ku nzozi n'ubuzima bwo mu mutwe, kimwe n'ibishobora kubikoraho, soma hepfo.
Kora no gusinzira nabi
Ibintu bibiri bikomeye bibangamira inzozi zacu ni uguhitamo imibereho no gusinzira, nka apnea mu nzozi.
Kurugero, iyo bigeze kuri Apnea mu nzozi, dushobora kuryamana natwe amasaha 9 yo gusinzira, nubwo kubera gukanguka guhora tunguka, umubiri wacu ntushobora gusinzira neza.
Nkigisubizo, dutakaza ibiruhuko byiza, bikenewe kugirango tubungabunge urwego rwibyishimo. Urashobora kurwana byoroshye. Naho imibereho, gukoresha inzoga, ikawa no gukoresha ibindi biratera imbaraga hamwe na terefone zitera imbere mbere yo kuryama nazo bizagira ingaruka kumitekerereze yo kuruhuka, izangiza ubuzima bwawe bwo mumutwe.
Nkuko ushobora kuba usanzwe ubizi, inzoga zibangamira ibitotsi byiza cyane, nka cafeyine. Urashobora gusinzira, nubwo inzira yo gusinzira byihuse (bikenewe gushimangira kwibuka no kugenzura imisemburo, nibindi hafi. Bukeye ushobora kumva abasigaye baruhutse, byibuze kumubiri, nubwo ubuzima bwawe bwo mumutwe buguma mu kaga.
Hasi dusuzuma ibibazo byinshi bifitanye isano no gusinzira nabi.
Gutekereza gutinda
Ingaruka zo gusinzira nabi, zifite ingaruka zitaziguye mubuzima bwa buri munsi, ni uguhagarika umutima mubitekerezo.
Iyo uryamye nabi, ntuzitonze kandi ntuzashobora kwibanda ku gukemura ikibazo, kandi ibyo bitera kumva imikorere mibi kumurimo no kwishuri. Niba unaniwe, gahoro kandi ntukore neza, birashoboka cyane ko wibona mu mucyo mubi, uzagutera kwinuba no kwiheba.
Ubushakashatsi bwo gusinzira bwerekanye ko bidatera ingaruka ku rwego rwibyishimo gusa, ahubwo bigabanya ubwenge rusange.
Kwibuka kwangirika
Ubundi kubura ibitotsi bibi ni ugutakaza kwibuka cyangwa ubushobozi bwo kwibuka amakuru yingenzi.Birahujwe no kwiheba, uracyaganiriweho; Ariko, mugihe tudashobora gukoresha kwibuka mubihe bikomeye kumunsi, biterwa no kwishakira inzika. Na none, bigira ingaruka kuburyo tumenya ubwacu, kandi byongera ibyago byo kwiheba.
Ongera Stress
Nkuko byavuzwe mu ntangiriro yingingo, ntidushobora kuzimya rwose no kuruhuka, mugihe tutasinziriye, yongera urwego rwimisemburo yo guhangayika mumubiri.
Wibuke uwo munsi nyuma yo gusinzira nabi bizaba muburyo bwa "ibihe", bituma dukomeza impagarara. Ntabwo twitonze, ntidushobora gukoresha amakuru yingenzi mugihe tubajijwe kandi tukagira ingaruka zo gukomeretsa.
Mubyukuri, ntituri twizeye cyane, kwishima cyane kandi bikomeye iyo tunaniwe. Kandi kubwibyo, mugihe cyo kwiheba no guhangayika. Ubushakashatsi bwerekana ko bishoboka ko iterambere ryo kwiheba mubantu bafite uburiri bubi ni inshuro eshanu.
Kubura gusobanuka mubitekerezo no kugabanya umunezero
Kandi ikintu cya nyuma gikwiye, kugira umwanya muto wo kugarura impiriti yimiti n'amarangamutima yubwonko, urakomeza kutishima cyane kandi udasuzugura bukeye.
Iyo bidahubuje kandi "reboot" yimiti yubwonko, birashoboka ko ibyiyumvo byawe byibyishimo bizagabanuka, byiyongera. Ntuzaba mushya kandi ukaranze, kandi birashoboka cyane, ibibi byose bizakugiraho ingaruka, ntuzashobora guhangana n'imihangayiko no guhangayika.
Kubura ibitotsi byiza, byimazeyo kandi byiza birashobora kuba ikibazo kumuntu, ibintu byinshi byubuzima bitangira kubabara. Nkigisubizo, ubuzima bwubuzima buragabanuka kandi, kubwibyo, urwego rwo kunyurwa nubuzima. Fasha ibitotsi byo gusinzira birashobora gutangwa hamwe naba psychotherapiste naba psychologue naba psychologue badafite amahugurwa yubuvuzi muri psychotherapy. Birumvikana ko ibiyobyabwenge bivuye mu itsinda ryabanyabutatu birashobora gufasha kunoza by'agateganyo ibitotsi, ariko inzira nziza y'ingaruka ndende ni ubwenge-imyitwarire ya psychotherapy-imyitwarire psychotherapy, aho usa no kwiga ibitotsi byiza.
Umwanditsi - Cyril Philippov
Isoko - Sprangzhizni.ru.