Ni iki Gushishikaza? Intego, Ubwoko & Inyungu

Gushishikaza ni umuco wo kwibanda mu bitekerezo byawe ku kintu runaka, igitekerezo, cyangwa igikorwa kugira ngo utoze ubwitonzi bwawe n'ubumenyi. Bitekereze nk'imyitozo yoroheje yo mu mutwe wawe, ikagufasha guteza imbere gusobanukirwa neza, kuringaniza amarangamutima, n'amahoro yo mu mutima. Uyu muco wa kera umaze gukoreshwa imyaka ibihumbi n'ibihumbi kandi ubu ushyigikiwe n'ubumenyi bwa none kubera inyungu zidasanzwe ku buzima bwo mu mutwe no ku mubiri.

Ni iki gushishikaza?

Gushishikaza ni ugutoza umutwe wawe kwibanda no kuyobora ibitekerezo byawe. Bikubiyemo kwicara wihagazeho ukita ku guhumeka kwawe, ijambo, interuro, cyangwa ndetse n'ibyiyumvo mu mubiri wawe. Intego si ugukuraho ibitekerezo rwose, ahubwo ni ukubireba nta guca urubanza no gusubiza ubwitonzi bwawe buhoro buhoro ku kintu cyibanze wahisemo.

Mugihe cyo gushishikaza, uteza imbere icyo inzobere zita

Impamvu zisanzwe abantu batangirira gutekereza harimo kugabanya umunabi, gucunga impungenge, guteza imbere kwibanda, no kubona uburinganire bw'amarangamutima. Abantu benshi kandi bakoresha gutekereza kugira ngo bifashe mu bibazo byo gusinzira, kubabara kw'igihe kirekire, cyangwa gusa kugira ngo bagire ubwigenge bwimbitse bwo kwimenya no kwiteza imbere ku giti cyabo.

Dore impamvu z'ingenzi zituma gutekereza bishobora kugufasha cyane:

• Bigabanya imisemburo y'umunabi nka cortisol mu mubiri wawe
• Bifasha gucunga ibimenyetso by'impungenge no kwiheba
• Biteza imbere kwibanda no gutekereza
• Byongera imikorere y'amarangamutima no kwihangana
• Bishyigikira ubuziranenge bwo gusinzira
• Bishobora gufasha kugabanya umuvuduko w'amaraso
• Byongera imikorere y'ubudahangarwa bw'umubiri
• Bitera kumva impuhwe n'ubumuntu
• Byongera kwimenya no kwitondera

Ikintu gishishikaje cyane ni uko ntugomba gutekereza imyaka myinshi kugira ngo ubone inyungu. Abantu benshi babona impinduka nziza mu rwego rw'umunabi wabo n'imibereho yabo muri rusange mu byumweru bike gusa byo gukora buri gihe.

Ni ubuhe bwoko butandukanye bwo gutekereza?

Hariho uburyo bwinshi butandukanye bwo gutekereza, kandi kubona ubukwiriye kuri wewe ni igice cy'urugendo. Buri bwoko bufite uburyo bwabwo bwihariye n'icyo bwibandaho, bityo ushobora gushaka kugerageza byinshi kugira ngo urebe icyo gihuje nawe. Wibuke, nta buryo "butari bwo" bwo gutekereza igihe cyose ukora ibishoboka byose kugira ngo ukore.

Dore zimwe mu nshuti zizwi cyane kandi zigerwaho z'imigenzo yo gutekereza ushobora gushakisha:

• Gusenga mu mutima: Kwibanda ku kuba uhari kandi uzi ibitekerezo byawe n'amarangamutima yawe utabigiraho urubanza
• Gusenga binyuze mu guhumeka: Kwibanda ku guhumeka kwawe uko kwinjira no gusohoka mu buryo busanzwe
• Gusenga ukoresheje umubiri: Kwibanda mu buryo buhoraho ku bice bitandukanye by'umubiri wawe kugira ngo ureke umunaniro
• Gusenga urukundo: Guteza imbere amarangamutima y'impuhwe n'urukundo kuri wowe ubwawe no ku bandi
• Gusenga ugenda: Gukora umuco wo kwitonda mugihe ugenda buhoro kandi ubyitayeho
• Gusenga ukoresheje amabwiriza: Gukurikiza amabwiriza yanditswe cyangwa porogaramu
• Gusenga ukoresheje ijambo: Gusubiramo ijambo cyangwa interuro kugira ngo bifashe mu kwibanda
• Gusenga kwa Zen: Kwicara mu ituze no kureba ibitekerezo byawe utabifatanyijeho

Buri bumwe muri ubu buryo butanga inyungu zidasanzwe, kandi ushobora gusanga ubwoko butandukanye bukora neza kuri wowe mu bihe bitandukanye. Ikintu cy'ingenzi ni ugutangira n'icyo wumva ko gikworoheye kandi ukagenda wiga izindi tekiniki uko urushaho kugira ubunararibonye.

Ni gute witegura gusenga kwawe?

Kwitegura gusenga ntibisaba ibikoresho byihariye cyangwa imyiteguro irambuye. Ubwiza bwo gusenga buroroshye, kandi ushobora gutangira n'intambwe nke z'ibanze kugira ngo ureme ahantu hakwunganira mu bikorwa byawe.

Icya mbere, hitamo ahantu hatuje aho utazahagararira. Ibi bishobora kuba akagace ko mu cyumba cyawe cyo kuraramo, ahantu mu cyumba cyawe cyo kubamo, cyangwa no hanze muri kamere. Ahantu ntihakeneye kuba hatunganye, ahubwo ahantu wumva ko wumva neza kandi ushobora kugabanya ibikurangaza.

Dore intambwe zimwe zifasha zo kwitegura zishobora kunoza uburambe bwawe bwo gusenga:

Shaka umwanya mwiza wo kwicara ku ntebe cyangwa ku mutwe

Zimya telefoni yawe cyangwa uyishyire muri mode y'indege

Shyiraho igihe gito cyo gutekereza ku kintu ushaka

Wambare imyenda yoroshye kandi itagufashe cyane

Gira igitambaro hafi yawe niba ukunda guhinda umushyitsi

Hitamo igihe kimwe cyo gukora imyitozo yawe

Tangira iminota 5-10 gusa niba ukiri mutangizi

Wibuke, guhora ukora ni byo by'ingenzi kuruta igihe. Biruta gutekereza ku kintu iminota 5 buri munsi kuruta iminota 30 rimwe mu cyumweru. Uko urushaho gukora imyitozo yawe, urashobora kongera igihe buhoro buhoro niba ubishaka.

Ni gute wakora imyitozo yo gutekereza ku kintu neza?

Kwigira gutekereza ku kintu neza ni nko kwiga ubuhanga bushya ubwo ari bwo bwose - bisaba kwihangana, gukora imyitozo, no kwikunda. Ikintu cy'ingenzi cyo kwibuka ni uko nta kintu cyitwa "imyitozo itunganye" yo gutekereza ku kintu. Mu mutwe wawe hazajya hazamo ibindi bintu, kandi ibyo ni ibisanzwe kandi biteganijwe.

Igihe witeguye gutangira, icara neza umugongo wawe utagoranye ariko utagoye. Funga amaso yawe cyangwa ugabanye amaso yawe. Tangira ufata umwuka mwinshi kugira ngo umubiri wawe uruhuke, hanyuma ureke umwuka wawe usubire mu buryo bwawo busanzwe.

Dore uburyo bworoshye bukurikizwa bukurikizwa kugira ngo utangire:

1. Ujye mu mwanya wahisemo hanyuma ufunge amaso yawe
2. Fata imyuka itatu miremire kugira ngo umubiri wawe uruhuke
3. Tangira kwibanda ku mwuka wawe wa kamere cyangwa ikintu wahisemo cyo gutekerezaho
4. Igihe umutwe wawe uzajya uzamo ibindi bintu, ubimenye buhoro utabigizeho urubanza
5. Subiza ubwitonzi ibitekerezo byawe ku kintu wibandaho
6. Komeza iki gikorwa mu gihe cyose cyo gutekereza ku kintu
7. Soza ufata akanya ko gushimira imyitozo yawe

Icy'ingenzi ni ukugirira neza ubwawe igihe umutwe wawe uzajya uvamo ibitekerezo. Aho kugirirwa ishyari, tekereza ko ari ugutoza imitsi yawe yo kumenya. Buri gihe umenya ko umutwe wawe uri gutembera hanyuma ukawugarura, mu by'ukuri urimo urakomeza ubushobozi bwawe bwo kwibanda no kuba uhari.

Ni izihe nyungu zo gutekereza ku kintu buri gihe?

Gukora imyitozo yo gutekereza ku kintu buri gihe birashobora guhindura ubuzima bwawe mu buryo bukomeye, bigira ingaruka ku kintu cyose kuva ku rwego rwawe rw'umunaniro kugeza ku mishyikirano yawe. Ubushakashatsi bwa siyansi bwagaragaje inyungu nyinshi zibaho iyo ukora gutekereza ku kintu igice gihamye cy'imikorere yawe.

Inyungu zo mu mutwe no mu byiyumvo byo gutekereza ku kintu ziragaragara cyane. Ushobora gusanga usubiza ibibazo bigoye ufite umutuzo mwinshi n'ubwenge. Ubushobozi bwawe bwo kwibanda burushaho, kandi ushobora kubona ko utagira ibitekerezo byinshi ku bibazo bya buri munsi kandi urushaho kwihanganira mu gihe cy'ingorane.

Dore zimwe mu nyungu zikomeye ushobora kwitega kuva mu gikorwa cyo gutekereza ku kintu buri gihe:

• Kugabanya umunaniro: Kugabanya urwego rwa cortisol no kunoza imyumvire y'umunaniro
• Kugenzura neza ibyiyumvo: Ubushobozi bwiyongereye bwo gucunga ibyiyumvo bigoye
• Kwibanda neza: Kunozwa kw'imyumvire n'igihe cyo kwitondera
• Kuryama neza: Igihe cyoroshye cyo gusinzira no kuguma usinziriye
• Kugabanya impungenge: Kugabanuka kw'ihungabana n'ibitekerezo by'impungenge
• Kumenya ubwawe: Kumva neza ibitekerezo byawe n'imiterere yawe
• Imishyikirano myiza: Kugira impuhwe n'urukundo rwinshi ku bandi
• Inyungu ku buzima bw'umubiri: Kugabanya umuvuduko w'amaraso no kunoza imikorere y'umubiri w'umuntu
• Kugenzura ububabare: Kugabanya imyumvire y'ububabare burambye

Igitera inkunga cyane ni uko izi nyungu zikunda kwiyongera uko igihe kigenda. Igihe kirekire ukora imyitozo yo gutekereza ku kintu, ni ko impinduka nziza zikomeye kandi zirambye zirushaho kuba.

Abantu benshi bavuga ko gutekereza kubafasha kumva ko bari bo nyabo.

Ni ubuhe buryo bwiza bwo gutekereza butangirira?

Kubatangizi, gutekereza ku bintu no guhumeka ni byo bikunze kuba byiza kandi byoroshye gutangiriraho. Ibi bikorwa biroroshye gusobanukirwa kandi ntibisaba imyizerere idasanzwe cyangwa uburyo bugoye. Bitanga urufatiro rukomeye ushobora kubakaho uko ugenda uteza imbere ubuhanga bwawe bwo gutekereza.

Gutekereza ku bintu bikubiyemo kureba gusa ibitekerezo byawe, ibyiyumvo, n'amarangamutima utagerageza kubihindura. Wiga kuba umuremyi w'ibitekerezo byawe byo imbere, bishobora kuba byoroshye kandi bifite ubushishozi. Iki gikorwa kigufasha gukora umubano mwiza n'ibitekerezo byawe n'amarangamutima.

Guhumeka ni indi nzira nziza ku batangizi kuko guhumeka kwawe buri gihe kuboneka nk'ahantu wo kwibandaho. Wibanda gusa ku kumva guhumeka no guhumeka, ukoresha nk'urufatiro rw'ibitekerezo byawe. Iyo ubwenge bwawe buzimbye, usubira gusa kwibanda ku guhumeka kwawe.

Gutangira no kuyobora gutekereza nabyo birashobora gufasha cyane. Porogaramu nka Headspace, Calm, cyangwa Insight Timer itanga gahunda zateguwe neza zagenewe abatangizi. Izi gahunda ziyobowe zitanga amabwiriza yoroheje kandi zikagufasha uko wiga iby'ibanze byo gutekereza.

Ni izihe mbogamizi zisanzwe mu gutekereza?

Bisanzwe rwose guhura n'imbogamizi iyo utangira gutekereza, kandi kumenya icyo witegura birashobora kugufasha kuguma ufite ishyaka kandi ukihangana. Inzitizi isanzwe abatangizi bahura nayo ni ukutamenya ko bagomba guhagarika ibitekerezo byabo burundu cyangwa kugera ku mahoro atunganye.

Abantu benshi bahangayika ko 'babikora nabi' iyo ubwenge bwabo butuje cyangwa iyo bumva batuje mugihe cyo gutekereza. Ibi mubyukuri ni ikimenyetso cyuko urimo kumenya ibikorwa byawe byo mumutwe, ibyo ari byo byose gutekereza bigamije kugufasha guteza imbere.

Hano hari imbogamizi zimwe na zimwe ushobora guhura nazo n'uko wakorana nazo:

• Ibitekerezo byihuta: Wibuke ko ibitekerezo bisanzwe - ubimenye gusa usubire ku cyo wibandaho
• Kutoroherwa mu mubiri: Hindura uko wicaye uko bikwiye cyangwa gerageza uburyo butandukanye bwo kwicara
• Kutagira umutuzo: Tangira n'ibihe bigufi kandi wongere gahoro gahoro igihe
• Gusinzira: Gerageza gutekereza mu gihe gitandukanye cyangwa mu cyumba gikonjesha gato
• Kutihangana: Wibukirize ko inyungu zigaragara buhoro buhoro hamwe n'imyitozo ihoraho
• Kwiyanga: Kora impuhwe z'ubwenge kandi wibuke ko guhangana ari igice cyo kwiga
• Kutagira umurongo: Tangira iminota 5 gusa buri munsi hanyuma wibande ku kubaka umuco

Wibuke ko izi mbogamizi ari iz'igihe gito kandi zikunda kugabanuka uko uteza imbere imyitozo yawe. Buri gihe ukoranye n'ikibazo, mubyukuri urimo gukomeza ubuhanga bwawe bwo gutekereza no kubaka ubudahangarwa.

Ni ryari ukwiriye gutekereza?

Ushobora kungukirwa no gutekereza igihe icyo aricyo cyose mu buzima bwawe, ariko hariho ibihe bidasanzwe bishobora gufasha cyane. Niba urimo guhura n'urwego rwo hejuru rw'umunaniro, impungenge, cyangwa kumva uremererwa n'ubuzima bwa buri munsi, gutekereza bishobora gutanga ibikoresho by'agaciro byo gucunga izi mbogamizi.

Abantu benshi basanga gutekereza bifitiye akamaro cyane mu gihe cy'imihindagurikire cyangwa kutamenya neza.

Niba uhura n’umunaniro wo ku kazi, ibibazo mu mishyikirano, impungenge z’ubuzima, cyangwa impinduka zikomeye mu buzima, gutekereza cyane birashobora kugufasha guhangana n’ibi byose ufite umutuzo mwinshi n’ubwenge.

Tekereza gutangira gukora imyitozo yo gutekereza cyane niba urimo guhura n’ibi bikurikira:

• Umunaniro uhoraho cyangwa kumva urushije buri gihe
• Kugorwa no gusinzira cyangwa gutekereza cyane mbere yo kuryama
• Impungenge zerekeye ejo hazaza cyangwa kwicuza ibyabaye
• Kugorwa no kwibanda cyangwa gushyira umutima ku mirimo
• Kugira ibyiyumvo byinshi cyangwa guhindagurika kw’amarangamutima
• Kumva utandukanye nawe ubwawe cyangwa abandi
• Kwifuzisha kwimenya kurushaho no kwiteza imbere ku giti cyawe
• Kugira inyungu mu guteza imbere imyumvire myiza ku buzima

Ikintu cyiza cyane ku gutekereza cyane ni uko ntugomba gutegereza kugeza igihe uri mu bibazo kugira ngo utangire. Gutangira gukora imyitozo igihe wumva umeze neza bishobora kugufasha kubaka ubushobozi bwo kwihanganira no guhangana n’ibibazo byose ubuzima bushobora kuzana.

Ibikunze kubazwa ku gutekereza cyane?

Q.1 Ese gutekereza cyane bifitiye akamaro indwara yo kwiheba no guhangayika?

Yego, gutekereza cyane birashobora kugira akamaro kanini mu gucunga ibimenyetso byo kwiheba no guhangayika. Ubushakashatsi bwerekana ko gukora imyitozo yo gutekereza cyane buri gihe bishobora kugabanya kenshi n’uburemere bw’ibitekerezo byo guhangayika n’ibihe byo kwiheba. Bikwigisha kureba ibitekerezo byawe n’ibyiyumvo byawe utabigizemo uruhare.

Gutekereza cyane bikora bifasha guteza imbere umubano utandukanye n’ibitekerezo byawe n’ibyiyumvo byawe. Aho kugwa mu mitekerereze mibi, wigira kubibona ufite impuhwe kandi ukabyirengagiza mu buryo busanzwe. Ibi bishobora kugira akamaro kanini mu guca imizunguruko yo guhangayika no gutekereza cyane bikunze kujyana no guhangayika no kwiheba.

Q.2 Ese gutekereza cyane bisimbura ubuvuzi cyangwa imiti?

Gutekereza cyane ni uburyo bwiza bwo gufasha ubuvuzi bw’umwuga, ariko ntigomba gusimbura ubuvuzi cyangwa imiti ku bibazo bikomeye by’ubuzima bwo mu mutwe. Tekereza gutekereza cyane nk’igikoresho kimwe cy’agaciro mu bikoresho byawe by’ubuzima bwiza, hamwe n’ubundi buryo bwo gufasha no kuvura.

Niba urimo guhangana no kwiheba gukomeye, guhangayika, cyangwa ibindi bibazo by’ubuzima bwo mu mutwe, ni ngombwa gukorana n’umuganga wujuje ibisabwa. Bashobora kugufasha kumenya uburyo bwiza bwo kuvura, bushobora kuba burimo ubuvuzi, imiti, n’imyitozo ifasha nko gutekereza cyane.

Q.3 Nkwiriye gutekereza cyane iminota ingahe buri munsi?

Ku batangizi, gutangira iminota 5-10 gusa buri munsi ni byiza kandi bifite akamaro kanini kurusha ibihe birebire, bitajegajega. Guhora ukora ni ingenzi cyane kurusha igihe cyo gukora iyo uri kubaka imyitozo yo gutekereza cyane. Urashobora gukomeza kongera igihe uko uba ukomeje kumenyera imyitozo.

Abantu benshi bafite ubunararibonye mu gutekereza cyane basanga iminota 20-30 buri munsi itanga inyungu zikomeye, ariko abantu bamwe bakunda ibihe bigufi umunsi wose. Ikintu cyingenzi ni ukubona gahunda yumvikana ku mibereho yawe n’inshingano zawe.

Q.4 Ese abana n’ingimbi barashobora gukora imyitozo yo gutekereza cyane?

Rwose! Gutekereza cyane birashobora kugira akamaro kanini ku bana n’ingimbi, bibafasha guteza imbere ubushobozi bwo kugenzura amarangamutima, kunoza imyumvire, no gucunga umunaniro. Ikintu cyingenzi ni guhuza imyitozo n’imyaka ikwiye kandi igashishikariza ubwonko buto.

Ku bana, ibihe bigufi (iminota 3-5) hamwe n’amashusho ayobora cyangwa imyitozo yo guhumeka bikora neza. Ingimbi akenshi zishimishwa na porogaramu zagenewe imyaka yabo cyangwa uburyo bwo gutekereza cyane bufasha guhangana n’umunaniro wo ku ishuri no guhangayika mu mibanire.

Q.5 None se niba nsinziriye mu gihe ndimo gutekereza cyane?

Gusinzira mu gihe uri gutekereza cyane ni ibisanzwe rwose, cyane cyane iyo ugitangira cyangwa niba ukora imyitozo igihe urimo kuruhuka.

Ibi bikunze kubaho kuko gutekereza bifasha umubiri wawe kuruhuka cyane, kandi niba utaryamye bihagije, umubiri wawe ushobora gufata uyu mwanya wo kuruhuka.

Kugira ngo ugume maso mugihe utekereza, gerageza gukora imyitozo mugihe kitandukanye cyumunsi, wicaye utambitse, cyangwa ufungura amaso gato. Wibuke ko nubwo wasinzira, uracyaha umubiri wawe numutwe wawe igihe cy'ikiruhuko cy'agaciro.