Agoraphobia ni iki? Ibimenyetso, Intandaro, & Ubuvuzi

Agoraphobia ni iki?

Agoraphobia ni indwara yo guhangayika aho wumva ubwoba bukabije bwo kuba ahantu cyangwa mu mimerere aho guhunga bishobora kugorana cyangwa ubufasha butaboneka mu gihe cy’igitero cy’ubwoba. Ni byinshi kurusha ubwoba bw’ahantu hafunguye, nubwo izina ryabyo ribivuga.

Iyi ndwara itera iyo ubwonko bwawe butangiye guhuza ahantu runaka cyangwa imimerere n’akaga, nubwo mu by’ukuri ari ahantu hatekanye. Ubwenge bwawe buhita bwakira igisubizo cyo kurinda gikomeye kandi kigatera ubwoba. Abantu benshi barwaye agoraphobia bahangayikishwa no kugira ibitero by’ubwoba ahantu hahuriye abantu benshi, gufatwa, cyangwa kudakora vuba ngo bagere aho bakwiriye guhungira.

Ubwoba busanzwe bushingiye ku mimerere runaka nko mu hantu hahuriye abantu benshi, mu gutwara imodoka rusange, cyangwa no kuva mu rugo rwawe. Uko iminsi igenda, ushobora gutangira kwirinda imimerere myinshi kugira ngo wirinde kumva uhangayitse. Ibi ntibiva ku kuba ufite intege nke cyangwa ukora ibintu bidasobanutse - ni sisitemu yawe y’imikorere y’umubiri igushaka kurinda, nubwo uburinzi budakenewe.

Ibimenyetso bya Agoraphobia ni ibihe?

Ibimenyetso bya Agoraphobia bisanzwe bigabanywa mubigabanywa bibiri by’ingenzi: ubwoba bukabije wumva nimikorere y’umubiri wawe. Ibi bimenyetso bishobora kuva ku guhangayika guke kugeza ku bwoba bukabije bumva nk’ubukenewe bwo kuvurirwa.

Ibimenyetso byo mu mutwe no mu bwenge ushobora guhura na byo birimo:

• Ubwoba bukabije bwo gufatwa cyangwa kudakora guhunga
• Guhangayika kubera kugira igitero cy’ubwoba mu ruhame
• Ubwoba bwo gukorwa n’isoni cyangwa kubura ubushobozi bwo kwifata
• Kumva utandukanye n’ukuri cyangwa nawe ubwawe
• Guhangayika cyane ku bihereranye n’ibintu bizaba mu gihe kizaza
• Ubwoba bwo kuba wenyine ahantu runaka
• Kwima ahantu hahuriye abantu cyangwa ibirori rusange

Umubiri wawe ushobora kandi kugusubizaho ibimenyetso by’umubiri bishobora gutera ubwoba:

• Gutera kw'umutima cyane cyangwa kubabara mu gituza
• Guhumeka nabi cyangwa kumva udafite aho uhumeka
• Kwicuza, guhinda umushyitsi, cyangwa guhinda umubiri
• Isesemi cyangwa kubabara mu nda
• Kuzenguruka cyangwa kumva ugiye kugwa
• Kwiyongera cyangwa kugabanuka k'ubushyuhe bw'umubiri
• Kumenyekera kw'imikaya cyangwa kubabara umutwe

Mu bihe bidasanzwe, bamwe bagira ibimenyetso bikomeye kurushaho nko kubura urwibutso by'igihe gito, kumva utandukanye n'ibikuzengurutse, cyangwa ibimenyetso by'umubiri bikomeye ku buryo bisa n'iby'igituntu cy'umutima. Ibi bihe bishobora gutera ubwoba ariko ntibibangamira ubuzima bwawe.

Wibuke ko buri wese agira agoraphobia mu buryo butandukanye. Ibimenyetso byawe bishobora kuba bito kandi byoroshye, cyangwa bishobora kugira ingaruka zikomeye ku buzima bwawe bwa buri munsi. Ubu buryo bwose bubiri ni ukuri kandi bushobora kuvurwa.

Ni izihe ngero za Agoraphobia?

Agoraphobia isanzwe igaragara mu buryo bubiri nyamukuru, kandi gusobanukirwa ubwoko ufite bishobora kugufasha kuyobora uburyo bwo kuvura. Itandukaniro ahanini ryishingiye ku kumenya niba unagira ibitero by'ubwoba.

Agoraphobia ifatanije n'uburwayi bw'ubwoba ni bwo bwoko busanzwe. Aha, ugira ubwoba bwa agoraphobia ndetse n'ibitero by'ubwoba - ibihe by'ubwoba bukomeye bitunguranye bigera ku ntambwe yambere mu minota mike. Ushobora kugira agoraphobia kuko utinya kugira ikindi gitero cy'ubwoba mu myanya rusange aho ubufasha bushobora kutaboneka.

Agoraphobia idafite uburwayi bw'ubwoba ni gake ariko ingaruka zayo ni zimwe. Muri iki gihe, ufite ubwoba bumwe ku bijyanye no gufatwa cyangwa kudakwemerera guhunga, ariko ntugire ibitero byuzuye by'ubwoba. Ahubwo, ushobora gutinya ibindi bimenyetso bidahagaze neza nko kubura ubushobozi bwo kwishima, kugwa, cyangwa kumva ugiye gukorwa n'isoni.

Bamwe mu bahanga mu buvuzi bw’ubuzima bwo mu mutwe bamenya kandi imiterere y’ibintu mu guhangayika gukabije (agoraphobia). Ushobora kumva uhangayitse gusa mu mimerere runaka cyane nk’aho uri ku kiraro cyangwa muri ascenseur, mu gihe abandi bumva ubwoba mu hantu hahurira abantu benshi. Ubukana bwabyo bushobora kandi guhinduka - bamwe baracyashobora gukora ibintu bafashijwe, mu gihe abandi baba bafunze mu ngo zabo.

Ese agoraphobia iterwa n’iki?

Agoraphobia ntabwo ifite intandaro imwe, ahubwo iterwa n’ihuriro ry’ibintu bikorera hamwe mu bwonko bwawe no mu buzima bwawe. Gusobanukirwa ibyo bintu bishobora kugufasha kumva utababaye wenyine kandi ukagira icyizere cyo gukira.

Uburyo ubwonko bukora bufite uruhare runini mu iterambere rya agoraphobia. Ubwonko bwawe bufite ibintu bisanzwe byitwa neurotransmitters bifasha mu kuringaniza imimerere n’ubwoba. Iyo ibi bitajyanye neza - cyane cyane serotonin, GABA, na norepinephrine - ushobora kuba ufite ubwoba bwinshi kandi ugatera ubwoba.

Uburere bushobora kukugira ikirungo cyo kwibasirwa na agoraphobia. Niba indwara z’ubwoba ziri mu muryango wawe, ushobora kuba warazwe imiterere y’ubwonko ishobora guhangayika cyane. Ariko rero, kugira iyo miterere ntibisobanura ko uzagira agoraphobia - bisobanura gusa ko ushobora kuba ufite ubwoba bwinshi ku bintu bikurura ubwoba.

Ibintu byabayeho mu buzima akenshi biba intandaro itangiza agoraphobia. Ibyo bintu bishobora kuba birimo:

• Guhura n’ubwoba bukabije ahantu hahurira abantu benshi
• Guhura n’ibibazo bikomeye cyangwa ikintu cyateye umunaniro mwinshi
• Gucamo impinduka zikomeye mu buzima nko gutandukana cyangwa kubura akazi
• Kurwara indwara ikomeye cyangwa guhura n’impanuka
• Kupfusha umuntu ukunda
• Kugira impanuka cyangwa ibiza kamere

Uburyo bwawe bwo kwiga bugira uruhare mu iterambere rya agoraphobia. Niba wigeye guhuza ahantu hamwe n’akaga - nubwo bitari byo - ubwonko bwawe bushobora gutangira kwirinda ayo hantu kugira ngo bukugumane “mu mutekano.” Iki ni ubwenge bwawe bugerageza kukurinda, ariko rimwe na rimwe uburinzi buhinduka ikibazo.

Mu bihe bitoroshye, agoraphobia ishobora guterwa n’uburwayi butera guhindagurika, ibibazo byo guhumeka, cyangwa ibibazo by’umutima. Imiti imwe, ikoreshwa ry’ibiyobyabwenge, cyangwa guhagarika ikoreshwa ryabyo bishobora kandi gutera ibimenyetso bya agoraphobia. Ibi bintu by’umubiri ntabwo bikunze kugaragara ariko ni ingenzi kubyirinda hamwe na muganga wawe.

Ni ryari ukwiye kubona muganga kubera Agoraphobia?

Wagombye gutekereza ku kuvugana n’umukozi w’ubuzima iyo agoraphobia itangiye kubangamira ubuzima bwawe bwa buri munsi cyangwa ikakuteza umubabaro ukomeye. Gushaka ubufasha hakiri kare kenshi biyobora ku musaruro mwiza kandi birinda ko iyi ndwara ihinduka ikibangamira cyane.

Nta gushidikanya, tegura gahunda y’ibikorwa niba uri kwirinda ahantu cyangwa ibikorwa wakundaga, cyangwa niba uri kwanga ubutumire bw’abantu kubera impungenge. Iyo ubwoba butangiye gufata ibyemezo ku bwanyu aho wowe ubwawe ufata ibyemezo, igihe kirageze cyo kubona ubufasha.

Wagombye gushaka ubuvuzi bw’ihutirwa niba ufite ububabare mu gituza, ugira ikibazo cyo guhumeka, cyangwa ibimenyetso bisa n’igitero cy’umutima mu gihe cy’impungenge. Nubwo ibi bikunze kuba ibimenyetso by’impungenge, bihora byiza kuba mu mutekano no kwirinda impanuka zose z’ubuzima.

Tegura kuvugana hakiri kare kuruta nyuma niba ubona uri kwiheba cyane, niba abagize umuryango bagaragaza impungenge ku myitwarire yawe yo kwirinda, cyangwa niba uri gukoresha inzoga cyangwa ibindi biyobyabwenge kugira ngo uhangane n’impungenge zawe. Kugira ingamba hakiri kare bishobora kubuza agoraphobia kuba ikomeye.

Ntugombe kugeza ubwo ubaye udashobora kuva mu rugo rwawe ngo ushake ubufasha. Abahanga mu buvuzi bw’ubuzima bwo mu mutwe bafite ibikoresho byinshi bifatika byabafasha gusubirana umudendezo n’icyizere, uko ibimenyetso byawe byaba bimeze ubu.

Ni ibihe bintu byongera ibyago byo kurwara Agoraphobia?

Ibintu byinshi bishobora kongera amahirwe yo kurwara agoraphobia, nubwo kugira ibyo bintu ntibisobanura ko uzayirwara. Kubyumva bishobora kugufasha kumenya niba ushobora kuba ufite ibyago byinshi no gufata ingamba zo kwirinda.

Imyaka n’igitsina bigira uruhare mu byago byo kurwara agoraphobia. Iyi ndwara ikunze kugaragara mu myaka y’ubwangavu bwa nyuma kugeza mu myaka mirongo itatu y’imbere, nubwo ishobora kugaragara mu myaka yose. Abagore bafite amahirwe hafi kabiri y’abagabo yo kurwara agoraphobia, bishobora guterwa n’itandukaniro ry’imisemburo n’ibintu by’imibanire.

Amateka yawe y’ubuzima bwo mu mutwe agira ingaruka zikomeye ku byago byawe. Kugira izindi ndwara z’umutima, kwiheba, cyangwa indwara y’ubwoba bikongera amahirwe yo kurwara agoraphobia. Niba wahuye n’ibibazo, ihohoterwa, cyangwa kwirengagizwa, cyane cyane mu bwana, ushobora kandi kuba ufite ibyago byinshi.

Ibintu by’umuryango n’iby’umuzuko bishobora kongera uko uri mu kaga:

• Kugira abavandimwe ba hafi barwaye indwara z’umutima cyangwa agoraphobia
• Gukura mu muryango wari ufite uburinzi cyangwa ubwoba bwinshi
• Kugira ababyeyi bagaragazaga imyitwarire yo kwirinda
• Kugira ubushobozi bwo gukora bwa nervous system buri hejuru

Ibintu by’ubuzima n’ibyabayeho bishobora kandi kongera ibyago byawe:

• Gucamo ibintu bikomeye by’ubuzima bituma uhangayika
• Kugira ibibazo by’ubuzima bidakira
• Guhura n’ibibazo byo kunywa ibiyobyabwenge
• Kuba mu bwigunge
• Kugira uburyo buke bwo gufashwa n’abandi
• Guhura n’ibibazo by’imari cyangwa kudakora akazi

Mu bihe bitoroshye, ibibazo bimwe by’ubuzima nka ibibazo by’amatwi yo hagati, ibibazo by’umutima, cyangwa ibibazo by’umwijima bishobora kongera ibyago byo kurwara agoraphobia bituma bagira ibimenyetso by’umubiri bisa n’iby’igitero cy’ubwoba.

Wibuke ko kugira ibintu bishobora gutera agahinda ntibivuze ko uzagira ubwoba bwo kuba ahantu hahuriye abantu benshi. Abantu benshi bafite ibintu byinshi bishobora gutera agahinda ntibabona icyo kibazo, mu gihe abandi bafite bike babona icyo kibazo. Ibi bintu bidufasha gusa kumva abantu bashobora kungukirwa n’ingamba zo kwirinda hakiri kare.

Ni iki gishobora kuba ingaruka z’ubwoba bwo kuba ahantu hahuriye abantu benshi?

Ubwoba bwo kuba ahantu hahuriye abantu benshi bushobora gutera ingaruka nyinshi zigira ingaruka ku bice bitandukanye by’ubuzima bwawe, ariko gusobanukirwa ibyo bibazo bishobora kugufasha kubibona hakiri kare ukabona ubufasha bukwiye. Ingaruka nyinshi zirinda cyangwa zivurwa neza ufite ubufasha bukwiye.

Kwikurura mu bandi kenshi biba ikibazo gikomeye. Uko wirindirana ahantu henshi n’imimerere, ushobora kubura ibirori by’umuryango, gutakaza abavandimwe, cyangwa kwanga amahirwe yo gukora. Uku kwirukana mu bandi bishobora gutera ikibazo aho wumva ufite ubwoba bwinshi ku mimerere isanzwe kuko utabimenyereye.

Ubuzima bwawe bw’akazi cyangwa amashuri bushobora kubangamirwa n’ubwoba bwo kuba ahantu hahuriye abantu benshi, bigatuma bigorana kujya ku kazi, kwitabira inama, cyangwa kwitabira ibikorwa bisabwa. Bamwe basanga bashobora gukora gusa mu rugo cyangwa bakeneye ubufasha bwihariye, mu gihe abandi bashobora gufata ikiruhuko kirekire mu gihe cy’ibibazo bikomeye.

Ibibazo by’ubuzima bwo mu mutwe bishobora kuza hamwe n’ubwoba bwo kuba ahantu hahuriye abantu benshi:

• Agahinda katuruka ku kumva ufungiwe cyangwa ufite imipaka
• Indwara z’umutima zindi cyangwa ubwoba
• Kwiyumva nabi no kubura icyizere
• Kumva nta cyizere ufite ku hazaza
• Ubwoba bwo guhura n’ibintu bidasanzwe burakomeye

Ubuzima bw’umubiri bushobora kandi kugira ingaruka iyo ubwoba bwo kuba ahantu hahuriye abantu benshi bugubuza kujya kwa muganga, gukora imyitozo ngororamubiri, cyangwa kugira imikorere myiza. Ushobora kwirinda kujya kwa muganga, kwa muganga w’amenyo, cyangwa ibikorwa by’ubuvuzi bikenewe kuko bisaba kuva mu gace ukunda.

Mu bihe bitoroshye ariko bikomeye, bamwe barwara agoraphobia ikomeye ku buryo batabasha kuva mu ngo zabo na gato. Ibi bishobora gutuma bagira ubunebwe ku bandi mu bikorwa by’ibanze nko kugura ibicuruzwa cyangwa kujya kwa muganga. Bamwe bashobora no kwishora mu nzoga cyangwa ibiyobyabwenge kugira ngo bagabanye imihangayiko, bikaba byongera ibyago by’ubuzima.

Ibibazo by’imari bishobora kuvuka iyo agoraphobia igira ingaruka ku bushobozi bwawe bwo gukora, isaba ubuvuzi bukomeye, cyangwa ikagutera kwiringira abandi. Ariko, imiti myinshi ikora neza ikingirwa n’ubwisungane, kandi ubusanzwe hari ubufasha buhabwa.

Inkuru nziza ni uko, hakoreshejwe ubuvuzi bukwiye, ibyinshi muri ibyo bibazo bishobora gukumirwa cyangwa bikavurwa. Gukira bishoboka, kandi abantu benshi barwaye agoraphobia bakomeza kubaho ubuzima buuzuye kandi bukorwa.

Agoraphobia irashobora gukumirwa gute?

N’ubwo utazibuza burundu agoraphobia, cyane cyane niba ufite ibyago by’imvange, hari ingamba nyinshi zishobora kugabanya cyane ibyago byawe cyangwa zigakumira ibimenyetso bito kutazamuka. Tekereza ku gukumira nk’uburyo bwo kubaka ubudahangarwa mu buzima bwawe bwo mu mutwe.

Kwita ku mihango neza ni kimwe mu bintu byiza byo kwirinda kurwara agoraphobia. Kwiga uburyo bwo guhangana n’ibibazo nko guhumeka neza, gukora imyitozo ngororamubiri buri gihe, no gutekereza ku bintu byiza bishobora gufasha sisitemu yawe y’imikorere y’umubiri kuguma yihanganye igihe habaye ibibazo.

Kubaka imibanire myiza n’abantu ndetse n’ubufasha buva mu bantu ni uburyo bwo kwirinda indwara z’umutima. Komereza ku mibanire yawe n’umuryango n’inshuti, jya mu matsinda y’abantu bakunda ibintu bimwe nawe, kandi ntutinye gusaba ubufasha igihe ugize ikibazo. Ubufasha bwa bagenzi bawe bufasha mu kwirinda ukwikuza bishobora kongera ubwoba bwa agoraphobia.

Niba ubona ibimenyetso bya impungenge hakiri kare, ubafashe vuba aho gutegereza ko bizakira ukwabyo. Kugira ngo impungenge zitahuke zikazana agoraphobia, ni byiza kuvugana n’umujyanama cyangwa gukoresha uburyo bwo guhangana n’umunaniro hakiri kare. Ntugatege amatsiko yo kwirinda kugera aho abaye akarande.

Ibintu byo mu buzima busanzwe bishobora kubyirinda birimo:

• Gukora imyitozo ngororamubiri buri gihe kugira ngo ugabanye urwego rusanzwe rw’impungenge
• Kuryama igihe kimwe buri gihe
• Kugabanya ibinyobwa birimo kafeyin na alkooli
• Gukora imyitozo yo kuruhuka buri gihe
• Kurya indyo yuzuye kugira ngo ufashe ubuzima bw’ubwonko
• Kwirinda ibiyobyabwenge bishobora gutera impungenge

Niba ufite ibyago nk’amateka y’umuryango ufite impungenge cyangwa ibitero by’ubwoba byabayeho, tekereza gukorana n’umwuga wo kuvura mu mutwe mu buryo bw’ubwirinzi. Bashobora kukwigisha ubuhanga bwo guhangana no kugufasha kumenya ibimenyetso by’ubuzima mbere y’uko agoraphobia igaragara.

Kumenya ibijyanye n’impungenge n’ibitero by’ubwoba bishobora kandi gufasha kwirinda agoraphobia. Gusobanukirwa ko ibitero by’ubwoba, nubwo bidahagaze neza, atari bibi bishobora kugabanya ubwoba butuma abantu bakunda kwirinda. Ubumenyi buguha imbaraga zo guhangana n’impungenge ufite icyizere aho gutinya.

Agoraphobia imenya gute?

Kumenya agoraphobia bisaba isuzuma rihamye rikorwa n’umwuga wo kuvura mu mutwe uzumva ibyo wanyuzemo akagenzura ibimenyetso byawe ukurikije ibipimo byihariye. Nta kizami kimwe cyo kumenya agoraphobia, ariko uburyo bwo kumenya buroroshye kandi bugenewe gusobanukirwa uko uhagaze.

Muganga wawe cyangwa umwuga wo kuvura mu mutwe azatangira akubaza ibibazo birambuye ku bimenyetso byawe, igihe byatangiye, n’uko bigira ingaruka ku buzima bwawe bwa buri munsi. Azashaka kumenya ibintu byihariye bituma ugira impungenge n’imyitwarire yo kwirinda wateje imbere. Ba inyangamugayo ku byo wanyuzemo - aya makuru amufasha gutanga ubufasha bwiza.

Ibimenyetso byo gupima ubwoba bwa agoraphobia birimo kugira ubwoba bukomeye cyangwa guhangayika mu bihe byibuze bibiri muri ibi bikurikira mu gihe cy’amezi atandatu cyangwa arenga:

• Gukoresha uburyo bwo gutwara abantu rusange nka bisi, gari ya moshi, cyangwa indege
• Kuba ahantu hafunze nka parikingi cyangwa ibiraro
• Kuba ahantu hafunze nka amaduka cyangwa ibyumba by’amakinamico
• Guhagarara mu mirongo cyangwa kuba mu mbaga y’abantu
• Kuba hanze y’urugo rwawe wenyine

Umuvuzi wawe azasuzumana kandi niba wirinde ibyo bihe, ukeneye umuntu ubakorana kugira ngo ubashe kubihangana, cyangwa ubibamo ububabare bukomeye. Azareba ko ibimenyetso byawe bitasobanurwa neza n’ubundi burwayi cyangwa indwara yo mu mutwe.

Isuzumwa ry’umubiri rishobora gusabwa kugira ngo habeho gukuraho uburwayi bushobora kumera nk’ibimenyetso bya agoraphobia. Muganga wawe ashobora kugenzura umutima wawe, imikorere y’umwijima, cyangwa ugutwi rw’imbere niba ibimenyetso byawe birimo guhindagurika cyangwa kubabara mu kifuba. Ibi bifasha guhamya ko uboneye ubuvuzi bukwiye.

Mu bihe bimwe na bimwe, umuvuzi wawe ashobora gukoresha ibibazo cyangwa amanota asanzwe kugira ngo asobanukirwe neza uburemere bw’ibimenyetso byawe kandi akurikirane amajyambere yawe uko iminsi igenda. Ibyo bikoresho bifasha kurema ishusho isobanutse y’ukuntu agoraphobia igira ingaruka ku buzima bwawe.

Wibuke ko gushaka ubuvuzi ari intambwe ikomeye yo kumva wishimye. Abahanga mu buzima bwo mu mutwe bahuguwe kugira ubumuntu kandi batabogama, kandi bahari kugufasha gusubirana umudendezo wawe n’icyizere.

Ni iki kivura Agoraphobia?

Agoraphobia ivurwa cyane, kandi abantu benshi babona iterambere rihambaye bafite imiti ikwiye. Ubuvuzi bugamije kugufasha guhangana n’ubwoba bwawe buhoro buhoro mugihe ubaka icyizere n’ubushobozi bwo guhangana. Gukira bishoboka, nubwo ibimenyetso byawe bigaragara nk’ibikomeye muri iki gihe.

Ubuvuzi bw’imyitwarire n’imitekerereze (CBT) ni bwo buvuzi bwiza cyane bwo kuvura ubwoba bwo kuba ahantu hahuriye abantu benshi. Ubwo buvuzi burafasha kumenya no guhindura imitekerereze itera imihangayiko. Uziga kumenya igihe ubwenge bwawe buteganya akaga katariho, kandi ugakora uburyo bwo gutekereza ku buryo buhuje n’ukuri.

Ubuvuzi bwo kwerekana, akenshi bugize igice cya CBT, burimo guhura buhoro buhoro n’umutekano n’ibintu wari wirinze. Umuganga wawe azagufasha gukora gahunda y’ibice bitandukanye itangira ku bintu bitagoye cyane, hanyuma igakomeza ku bindi bigoye. Uwo muhigo ufasha ubwonko bwawe kumenya ko ibyo bintu bifite umutekano.

Imiti ishobora gufasha cyane, cyane cyane iyo ifatanije n’ubuvuzi. Muganga wawe ashobora kugutekereza:

• Imiti yo kuvura ihungabana nk’SSRIs cyangwa SNRIs mu gihe kirekire
• Imiti yo kugabanya imihangayiko mu gihe gito mu gihe cy’ibibazo bikomeye
• Imiti igabanya umuvuduko w’amaraso kugira ngo igenzure ibimenyetso by’umubiri nko gutera kw’umutima
• Imiti mishya yemewe cyane cyane yo kuvura indwara ziterwa no guhangayika

Uburyo bwo kuruhuka no guhangana bigize igice cy’ingenzi cy’ubuvuzi. Uziga ubuhanga bw’ibikorwa nko guhumeka mu buryo buhamye, kuruhuka imitsi, n’ubuhanga bwo kwibuka ibyiza, ubishobora gukoresha igihe imihangayiko ibaye. Ibyo bikoresho bigufasha kumva ufite ububasha ku bimenyetso byawe.

Amatsinda y’ubufasha, haba mu bantu cyangwa kuri interineti, ashobora gutanga inkunga ikomeye n’amabanga ava ku bandi bumva ibyo uhanganye na byo. Gusangira ibyabaye n’abantu bahuye n’ibibazo nk’ibyo bishobora kugabanya ibyiyumvo byo kwibona ukaba wenyine no kugira ipfunwe.

Mu bihe bitoroshye aho ubwoba bwo kuba ahantu hahuriye abantu benshi bukabije kandi ubundi buvuzi ntabwo bufashe, gahunda zikomeye cyangwa ubuvuzi mu bitaro bishobora gusabwa. Izo gahunda zitanga ubuvuzi buteguwe neza, mu kirere cyiza.

Igihe cyo kuvurwa gitandukanye ku muntu ku wundi, ariko abantu benshi batangira kumva barushaho kumererwa neza mu mezi make nyuma yo kuvurwa buri gihe. Ibuka ko gukira atari uburyo bumwe - ushobora kugira ibibazo, kandi ibyo ni ibisanzwe kandi ni igice cyo gukira.

Uburyo bwo guhangana na Agoraphobia murugo?

Guhangana na agoraphobia murugo bisobanura gukora ibikoresho by’ingamba zigufasha guhangana n’ibimenyetso no kwagura buhoro buhoro aho uba utekanye. Izi ngamba zikora neza hamwe no kuvurwa n’umwuga, ariko zishobora gutanga ihumure rikomeye no kwiha icyizere mu buzima bwawe bwa buri munsi.

Imikino yo guhumeka ikora nk’umurongo wa mbere wo kurwanya imihangayiko. Iyo wumva uhangayitse, gerageza uburyo bwa 4-7-8: humura mu gihe cy’amasegonda 4, ubike mu gihe cy’amasegonda 7, hanyuma uhindure mu gihe cy’amasegonda 8. Ibi bikora ku buryo bw’umubiri bwo kuruhuka kandi bishobora kubuza imihangayiko kwiyongera ikaba igitero cy’ubwoba.

Gukora gahunda y’umutekano bigufasha kumva ufite icyizere cyo kujya hanze. Menya abantu bakwizera ushobora guhamagara, utegure inzira zo guhunga ahantu ujya, kandi ujye witwaza ibintu bikuruhura nka amazi, imiti, cyangwa igikoresho gito gikurura umutekano. Kugira gahunda bigabanya ubwoba bwo gufatwa cyangwa kuba ntacyo wakora.

Imikino yo kwerekana buhoro buhoro ushobora kwigenzura irimo:

• Gutangira ureba amafoto y’ahantu bikurura ubwoba
• Kureba amashusho y’ahantu hahuriye abantu benshi cyangwa imodoka rusange
• Guhagarara hanze y’umuryango wawe mu gihe kinini
• Gukora ingendo ngufi mu gace utuyemo
• Gusura amaduka ari hafi mu gihe kitahuriyemo abantu benshi
• Kwiyongera buhoro buhoro urugendo uvuye mu rugo

Guhindura imibereho bishobora kugabanya cyane urwego rwawe rusanzwe rw’imihangayiko. Gukora siporo buri gihe, ndetse no kugenda mu rugo, bifasha gutwika imisemburo itera umunaniro. Kugabanya caffeine na alcool birinda ibintu bishobora gutera ibimenyetso by’imihangayiko. Kugira gahunda yo kuryama buri gihe bituma sisitemu yawe y’imiterere iba ihoraho.

Uburyo bwo gutekereza no kwibanda ku bintu biri hafi bugufasha iyo wumva utari uhujwe n’ibintu cyangwa wumva uremerewe. Gerageza uburyo bwa 5-4-3-2-1: vuga ibintu 5 ubona, 4 ukomanga, 3 wumva, 2 uhumura, na 1 urya. Ibi bizana ibitekerezo byawe mu gihe kiriho aho kuguma mu bitekerezo by’impungenge.

Kubaka urusobe rw’abantu bagufasha mu rugo bivuze kugumana umubano n’inshuti n’umuryango binyuze ku guhamagara kuri telefoni, videwo, cyangwa imbuga nkoranyambaga iyo guhura imbona n’imbonanira bigoye. Ntukizirike wenyine rwose - guhura n’abantu ni ingenzi mu kugarura ubuzima bw’agahinda.

Mu bihe bitoroshye aho uba uri mu rugo rwose, shyira imbaraga mu kugumana gahunda, ukomeze guhura n’abandi hifashishijwe ikoranabuhanga, kandi ukore hamwe n’abaganga b’inzobere mu buzima bwo mu mutwe bashobora gutanga serivisi z’ubuvuzi hifashishijwe ikoranabuhanga. Ibuka ko nubwo uri mu rugo, gukira bishoboka ufite ubufasha n’ubuvuzi bikwiye.

Wategura gute uruzinduko kwa muganga?

Gutegura uruzinduko kwa muganga bishobora kugufasha kubona byinshi mu ruzinduko rwawe kandi bikaba byafasha umuganga wawe gusobanukirwa neza uko uhagaze. Gutegura neza kandi bigufasha kumva ufite icyizere kandi ugenzura ibyo wumva ari uruzinduko rushobora kuguha impungenge.

Tangira wandike ibimenyetso byawe byose, harimo igihe byatangiye, icyabiteye, n’uko bigira ingaruka ku buzima bwawe bwa buri munsi. Andika ibintu runaka wirinde n’ibimenyetso by’umubiri wumva. Iyi nyandiko igufasha kwibuka amakuru y’ingenzi mu gihe cy’uruzinduko iyo wumva uhangayitse.

Kora urutonde rw’imiti yose ukoresha ubu, harimo imiti yo mu maduka, imiti y’inyongera, n’imiti y’ibimera. Bimwe mu bintu bishobora kuvanga n’imiti y’impungenge cyangwa bigira ingaruka ku bimenyetso byawe, bityo amakuru arambuye afasha muganga wawe gufata ibyemezo byiza byo kuvura.

Tegura kuganira ku mateka y’uburwayi bwo mu mutwe mu muryango wawe, ibibazo bikomeye byagushikiye mu buzima, n’ibyo wahuye nabyo mbere byo kugira ibitero by’ubwoba cyangwa imihangayiko. Muganga wawe akeneye ayo makuru y’ibanze kugira ngo yumve ibyago ufite kandi agutegurire gahunda y’ubuvuzi ikubereye.

Andika ibibazo wifuza kubabaza muganga wawe:

• Ni ubuhe buryo bwo kuvura buhari ku kibazo cyanjye?
• Ubuvuzi busanzwe bumaramo igihe kingana iki kugira ngo bugire umusaruro?
• Ni iyihe ngaruka mbi nzakira ku miti?
• Nakora iki kugira ngo ngumane ubuzima bwiza hagati y’ibyiciro by’ubuvuzi?
• Hariho impinduka mu mibereho zishobora gufasha?
• Ni ryari nakwihutira kujya kwa muganga kubera ibimenyetso mfite?

Tekereza kuzana inshuti cyangwa umuntu wo mu muryango wizeye mu gihe waba ubona ko byagufasha kumva utekanye. Bashobora kugutera inkunga no kugufasha kwibuka amakuru y’ingenzi yavuzwe mu gihe cy’isura.

Plana uko uzajya kwa muganga mbere, utekereze ku buryo buzagutera impungenge nke. Niba kuva mu rugo bigushimisha, baza ibyerekeye uburyo bwo kuvura hifashishijwe ikoranabuhanga - abaganga benshi ubu batanga serivisi zo kuvura hifashishijwe videwo, bishobora kugira akamaro mu nama za mbere.

Menyereza uburyo bwo kuruhuka mbere y’isura kugira ngo witegure niba wumva uhangayitse mu gihe cy’isura. Ibuka ko gushaka ubufasha ari ikimenyetso cy’ubutwari, kandi abaganga batozwa kuba abumva kandi bashyigikira abantu bafite ibibazo byo guhangayika.

Ni iki cy’ingenzi cyo kumenya ku bijyanye na Agoraphobia?

Ikintu cy’ingenzi cyo kumenya ku bijyanye na agoraphobia ni uko ari uburwayi nyakuri kandi buvurwa, bukorera abantu benshi, kandi gukira bishoboka kandi birashoboka cyane hamwe n’ubuvuzi bukwiye. Ntacyo ubuze, ntabwo uri umusazi, kandi nturi wenyine muri iri huriro.

Agoraphobia itera iyo uburyo bwo kwirinda bw’ubwonko bwawe buhinduka bukabije, bigatuma ugira ubwoba ku bihe bitari mu by’akaga. Ibi ntabwo ari amakosa yawe, kandi ntibigaragaza kunanirwa kudasanzwe. Sisteme yawe y’imikorere y’imbere igerageza kukurinda, ariko ingamba zo kwirinda zirakabije kurusha uko zifasha.

Ubuvuzi bukora, kandi abantu benshi bagaragaza iterambere rigaragara mu mezi make nyuma yo gutangira ubuvuzi. Ubuvuzi bwo guhindura imitekerereze, ubuvuzi bwo kwerekana, n’imiti byafashije abantu benshi gusubirana ubuzima bwabo n’ubwisanzure. Ikintu nyamukuru ni ugukora uburyo bwiza bw’ubuvuzi bukubereye.

Kuvurwa biba buhoro buhoro, kandi gusubira inyuma ni ibintu bisanzwe mu nzira yo gukira. Ntibikenewe ko wihatira gutsinda byose icyarimwe. Intambwe nto, zihoraho ni zo zifasha kandi ziramba kurusha kugerageza guhangana n’ubwoba bwawe bukomeye ako kanya.

Ubufasha bugira uruhare rukomeye mu gukira. Yaba ari abahanga mu buvuzi bwo mu mutwe, umuryango, inshuti, cyangwa amatsinda y’ubufasha, ntabwo ugomba guhangana na agoraphobia wenyine. Gusaba ubufasha ni kimwe mu bintu by’ubutwari kandi bifasha cyane ushobora gukora.

Wibuke ko gushaka ubuvuzi hakiri kare bigatanga umusaruro mwiza, ariko ntibikadindira gutangira urugendo rwawe rwo gukira. Uko byagenda kose umaze igihe kihebuje uhanganye n’ibibazo cyangwa uko ibimenyetso byawe bigaragara, ubufasha burahari, kandi ukwiriye kubaho ubuzima buuzuye, bw’ubwisanzure.

Ibibazo bikunze kubaho kuri Agoraphobia

Ese agoraphobia ishobora gushira yonyine?

Nubwo bamwe bashobora kugira ibihe ibimenyetso bya agoraphobia byabo bigabanuka batavuwe, iyi ndwara ntiyakira yonyine. Utabonye ubufasha, agoraphobia ikunze kuba mbi uko igihe kigenda gishira kuko kwirinda ibintu bituma bikomeza. Ubuvuzi bw’umwuga buzamura cyane amahirwe yo gukira burundu kandi bugufasha guteza imbere ubuhanga burambye bwo guhangana n’ibibazo bigakurinda gusubira inyuma.

Agoraphobia isa kimwe n'umutima uhangayitse mu ruhame?

Agoraphobia n'umutima uhangayitse mu ruhame ni ibintu bitandukanye, nubwo rimwe na rimwe bishobora kuba hamwe. Umutima uhangayitse mu ruhame ubanza ku gutinya gucibwa urubanza cyangwa gukorwa isoni mu mimerere y'abantu benshi, mu gihe agoraphobia ibanda ku gutinya gufatwa cyangwa kutava aho uri mu gihe ufite ibimenyetso nk'iby'ubwoba bukabije. Abantu bafite agoraphobia bashobora kwirinda ahantu hahuriye abantu benshi atari uko batinya gucibwa urubanza, ahubwo kubera batinya kugira ikibazo cy'ubwoba bukabije nta buryo bwo kubona ubufasha cyangwa kuva aho bari.

Wabaho ubuzima busanzwe ufite agoraphobia?

Yego rwose. Hamwe n'ubuvuzi bukwiye, abantu benshi bafite agoraphobia bashobora kubaho ubuzima buzuye, bukora kandi bagakurikira intego zabo n'imibanire yabo. Abantu benshi babasha gucunga imirimo, kugumana imibanire myiza, gukora ingendo, no gukora ibikorwa bakunda. Ubuvuzi burafasha guteza imbere ubumenyi n'icyizere bikenewe kugira ngo ubashe guhangana n'ibintu byari bigoye mbere. Kugira ngo ukire bishobora gufata igihe, ariko ibikorwa bya buri munsi bisubiraho.

Ndagomba gukora iki niba mfite ikibazo cy'ubwoba bukabije mu ruhame?

Niba ufite ikibazo cy'ubwoba bukabije mu ruhame, ibuka ko kizashira kandi nturi mu kaga. Fata umwanya wo guhumeka buhoro buhoro kandi ugerageze uburyo bwo gutuza nk'ukwita ku bintu biri hafi yawe. Niba bishoboka, shaka ahantu h'utuzu kugira ngo wicare kugeza ibyo bimenyetso bigabanutse. Yibuke ko ikibazo cy'ubwoba bukabije gisanzwe kigera ku rwego rwo hejuru mu minota 10 hanyuma kigabanuka buhoro buhoro. Kugira gahunda y'umutekano hamwe n'abantu bo kuvugana nabo mu gihe cy'akaga n'ingamba zo guhangana bishobora kugufasha kumva witeguye kandi ufite icyizere.

Birama igihe kingana iki gukira agoraphobia?

Igihe cyo gukira gitandukanye cyane bitewe n’ibintu nko gukomeza kw’ibimenyetso, igihe umaze ufite agoraphobia, kwitanga kwawe mu kuvurwa, n’ubufasha uhabwa. Abantu benshi batangira kubona impinduka nziza mu gihe cy’ibyumweru 6-12 batangiye kuvurwa, aho iterambere rigaragara rikunze kubaho mu mezi 6-12. Ariko kandi, urugendo rwa buri wese rutandukanye. Bamwe bakira vuba, abandi bakeneye ubufasha bw’igihe kirekire. Ikintu cy’ingenzi ni uko gukira bishoboka uko byagenda kose.