Umukozi uzi kumenya no kuyobora amarangamutima ye akora neza, avugana neza na bagenzi be, kandi agira icyizere. Amaragamutima meza ashobora kongera umusaruro, naho amabi ashobora kuwusenya.

Iyo umujinya, stress cyangwa kwiheba byiganje mu mukozi, bigira ingaruka ku musaruro, ku mibanire mu kazi, ndetse no ku buzima bwe.

Abantu benshi batekereza ko akazi kagomba gukorwa hatitawe ku marangamutima, ngo “akazi ni akazi”.

Ariko ukuri ni uku: amarangamutima ajyana natwe mu kazi. Ujyana umujinya wo mu rugo, stress y’imari, ubwoba bwo gutakaza akazi, cyangwa se ibyishimo byo gutsinda.

Iyo umuntu yumva ameze neza mu mutima, akora neza, avuga neza, afata ibyemezo byiza. Ariko iyo amarangamutima mabi yiganjemo, akazi gahinduka umutwaro.

Hari abantu benshi bakura bumva ngo:

·         Umugabo nyawe ntarira.

·         Ihangane, ibyo ni ibintu bito.

·         Ntukagaragaze intege nke zawe.

Ariko se koko guhisha amarangamutima bituma tuba abakomeye? Cyangwa hari ingaruka bitugiraho tutabasha kubona ako kanya?

Igice cya 1: Amarangamutima ni iki?

Amarangamutima ni ibisubizo by’umubiri n’ubwonko ku bintu duhura nabyo mu buzima bwa buri munsi.

Ari mu byiciro bitandukanye:

·         Ibyishimo

·         Agahinda

·         Umujinya

·         Ubwoba

·         Ikiniga

·         Isoni

·         Urukundo

·         Icyizere

Iyo tubonye inkuru nziza turishima. Iyo dupfushije turababara. Iyo twarenganijwe turarakara.

Ibi byose ni ibisanzwe. Amarangamutima si intege nke. Ni igice cy’ubumuntu bwacu.

Ikibazo gitangira iyo dutangiye kuyahisha, kuyapfukirana, cyangwa kwiyumvisha ko kutayagaragaza ari bwo bukomere.

Igice cya 2: Impamvu abantu bahisha amarangamutima

Hari impamvu nyinshi zituma abantu bahisha amarangamutima yabo:

1️Uburere

Hari abarezwe babwirwa ko kurira ari intege nke.

2️Gutinya gucirwaho iteka

Umuntu akagira ubwoba bwo kuvuga uko yiyumva ngo batamuseka cyangwa ngo bamufate nk’udashoboye.

3️Ihungabana ryahise

Hari abantu bahuye n’ibikomere bikomeye, bahitamo kwifungirana kugira ngo batongera kubabara.

4️Umuco nyarwanda

Mu muco wacu, hari aho usanga kuvuga ibikuri ku mutima bifatwa nk’ikintu cyo mu ibanga rikomeye cyane.

Ariko nubwo izi mpamvu zishobora kumvikana, guhisha amarangamutima ntibiyakuraho. Ahubwo birayegeranya, bikazagera aho aturika.

Igice cya 3: Ingaruka zo guhisha amarangamutima

Iki ni igice cy’ingenzi cyane.

1. Ihungabana n’agahinda gakabije (Depression)

Iyo umuntu ahora apfukirana agahinda, umujinya cyangwa ububabare, bishobora kumuviramo kwiheba.

Ashobora:

·         Kubura ibitotsi

·         Kubura ubushake bwo gukora

·         Kwitandukanya n’abandi

2. Indwara z’umubiri

Ubushakashatsi bwerekana ko stress idasohotse ishobora guteza:

·         Umuvuduko w’amaraso

·         Indwara z’umutima

·         Kubabara umutwe kenshi

·         Indwara z’igifu

3. Umujinya ubyara urugomo

Umuntu uhora ahisha umujinya, umunsi umwe ashobora kuwusohora nabi:

·         Kurwana

·         Gutukana

·         Gukubita

·         Gufata ibyemezo byihuse

4. Kwangirika kw’imibanire

Iyo utavuga uko wumva:                        

·         Umufasha wawe ntamenya ko yakubabaje

·         Inshuti zawe ntizimenya aho zagukomerekeje

·         Abana ntibamenya impamvu uhora urakaye

Bitera intera mu mibanire.

5. Kwiyanga no kubura icyizere

Umuntu uhisha amarangamutima ashobora kumva nta gaciro afite, kuko aba atabasha kuba we nyakuri.

Igice cya 4: Akamaro ko kuyagaragaza

Kugaragaza amarangamutima mu buryo bwiza bifite inyungu nyinshi:

1. Kugabanya umutwaro wo mu mutima

Iyo uvuze uti: “Ibyo wakoze byambabaje”, uba wakuye umutwaro mu mutima wawe.

2. Kunoza imibanire

Kuganira bituma:

·         Abashakanye bumvikana

·         Ababyeyi n’abana begerana

·         Inshuti zirushaho kwizerana

3. Kongera icyizere

Iyo wemeye uko wiyumva, uba wemeye uwo uri we.

4. Kwirinda indwara zo mu mutwe

Kuganira n’umuntu wizeye, umujyanama, cyangwa inshuti, bifasha ubwonko kudaheranwa n’ibitekerezo biremereye.

5. Kuba intangarugero nziza

Iyo umubyeyi agaragaza amarangamutima mu buryo bwiza, abana biga ko nabyo ari ibisanzwe.

Igice cya 5: Uburyo bwiza bwo kugaragaza amarangamutima 

Kuyagaragaza ntibisobanuye gutukana cyangwa kurwana.

Dore uko wabikora neza:

1. Vuga uko wumva, utashinja

Ntuvuge uti: “Uri mubi.” Ahubwo uvuge uti: “Nababajwe n’ibyo wakoze.”

2. Hitamo igihe gikwiye

Ntuganire mu gihe cy’uburakari bukabije.

3. Andika

Kwandika uko wumva bifasha gusohora ibiremereye.

4. Ganira n’umuntu wizeye

Inshuti, umuyobozi w’idini, umujyanama mu by’imitekerereze.

5. Senga cyangwa utekereze

Ku bantu bemera Imana, gusenga ni uburyo bwo gusohora amarangamutima.

Uko amarangamutima agira ingaruka ku myanzuro dufata

1️Amarangamutima ashobora kwihutisha icyemezo

Iyo umuntu afite amarangamutima akomeye (nk’umujinya cyangwa ibyishimo bikabije), ashobora gufata icyemezo atatekereje bihagije.

Urugero:

·         Umuntu warakaye ashobora guhita asezera ku kazi atatekereje ku ngaruka.

·         Umubyeyi warakaye ashobora guhana umwana birenze urugero.

Mu gihe ubwonko bwuzuyemo amarangamutima akomeye, igice cy’ubwonko gishinzwe gutekereza neza (prefrontal cortex) kigira intege nke mu mikorere. Ni yo mpamvu tuvuga ngo: “Nabivuze ndi mu burakari.”

2️Amarangamutima ashobora kuduhuma amaso

Iyo twuzuye ubwoba, dushobora kubona ibintu nabi kurusha uko biri.

Ubwoba:

·         Bushobora gutuma umuntu atemera amahirwe mashya.

·         Atangira umushinga atinya gutsindwa, bityo agahitamo kudakora na gato.

Urukundo rukabije:

·         Rushobora gutuma umuntu atabona amakosa akomeye y’undi.

Iyo amarangamutima ari menshi cyane, ashobora guhisha ukuri.

3️Amarangamutima atuma twirinda akaga

Ntabwo amarangamutima yose ari mabi ku myanzuro.

Ubwoba buringaniye butuma twirinda ibyago.
Isoni nziza zituma twirinda gukora ibidakwiye.
Icyizere gituma tugira ubutwari bwo gutera intambwe nshya.

Ibi byerekana ko amarangamutima ari nk’ikirango cy’umutekano atwereka icyiza n’ikibi.

4️Ibyabaye mu bihe byashize bigira ingaruka ku myanzuro y’uyu munsi

Iyo umuntu yigeze kubabazwa, ashobora gufata imyanzuro ishingiye ku bubabare bwe bwa kera.

Umuntu wigeze guhemukirwa ashobora kutizera undi n’iyo nta mpamvu ifatika ihari.
Umuntu wigeze gutsindwa ashobora kwanga kugerageza nanone.

Aha amarangamutima aba ayobora ubwonko buhereye ku mateka, atari ku kuri kw’ubu.

5️Amarangamutima n’imyanzuro y’igihe kirekire

Iyo umuntu adacunga amarangamutima ye neza, ashobora:

·         Gushora amafaranga kubera ibyishimo by’ako kanya.

·         Kurangiza umubano kubera umujinya w’iminota mike.

·         Kwanga amahirwe kubera ubwoba bw’igihe gito.

Ariko iyo amarangamutima acunzwe neza:

·         Umuntu aratekereza, akabaza, agasesengura.

·         Akafata icyemezo gishingiye ku kuri no ku gaciro ke.

Ni iki wakora kugira ngo amarangamutima atakuyobora nabi?

1. Fata akanya

Ntugafate icyemezo ukiri mu burakari cyangwa mu byishimo bikabije.

2. Ibaze uti:

·         “Nari gufata iki cyemezo iyo nza kuba ntuje?”

·         “Ibi ndimo kumva bizaba bikimeze gutya ejo?”

3. Ganira n’undi

Hari igihe undi muntu akubona neza kurusha wowe uri mu marangamutima.

4. Andika ibyiza n’ibibi

Kwandika bifasha gutandukanya amarangamutima n’ibitekerezo.

·         Amarangamutima ari igice cy’ubuzima.

·         Kuyahisha bishobora guteza ibibazo bikomeye.

·         Kuyagaragaza mu buryo bwiza byubaka ubuzima n’imibanire.

Ntitukagire ipfunwe ryo kuvuga uko twumva. Kurira si ubunyantege nke. Gusaba ubufasha si igisebo.
Kuvuga uko wumva ni intambwe yo kwiyubaka.

Niba hari amarangamutima umaze igihe uhisha, uyu munsi ushobora gufata icyemezo cyo kuyaganiraho n’umuntu wizeye.