BONHEUR YvesNk’uko ubushakashatsi bubigaragaza abantu benshi bahanganye n’amaganya,30% by’abantu bakuru bose bo muri Amerika, bazakubwira ko gushaka inzira nziza zo kurangaza ibitekerezo byawe bitoroshye.
Ibimenyetso byo guhangayika harimo n’ibibazo byo gusinzira, ndetse no kwigunga. None, wakora iki mugihe ushaka gushyira imbaraga zawe z’umutima mubikorwa bigufasha kumva umerewe neza? Ubushakashatsi bushya bwerekana ko ikintu kimwe gishimishije gishobora kuba inzira nziza yo kwirangaza no kubona agahenge.
Ishami ry’Umuryango w’Abibumbye ryita ku Buzima (OMS) rivuga ko ibipimo by’amaganya byiyongereyeho 25% mu gihe cy’icyorezo cya COVID-19, itsinda ry’abashakashatsi bo muri Kanada bahisemo gusuzuma ibikorwa byo kwidagadura abantu bahanganye no guhangayika bahindukiriye kugira ngo bamenye icyakorwa.
Mu bushakashatsi bwakozwe muri Kamena 2024 bwasohotse muri PLOS One, urubyiruko rwasuzumwe n’ikinyamakuru MEGA cyuguruye cyashyizwe ahagaragara n’isomero rusange ry’ubumenyi.
Abashakashatsi basesenguye amakuru yavuye mu bushakashatsi bubiri butandukanye bwakozwe mu gihe cy’icyorezo, bose hamwe barimo 8.818. Basuzumye uruhare rw’abitabiriye ibikorwa bitatu:
Imyitozo ngororamubiri: Gushyikirana n’inshuti n’umuryango
Gutekereza (meditation).
Muri ibyo bikorwa, abashakashatsi basanze abitabiriye imyitozo babonye inyungu nini zo kwirinda guhangayika. Mu bushakashatsi bwa mbere, 24.4% by’abakora siporo buri gihe bavuze ko batigeze bahangayika bikabije kandi , ugereranyije na 17% batabikoze.
Bumwe mu buryo bwo gukemura ibibazo byo guhangayika harimo kwiga ibijyanye no guhangayika, kujya ahantu hatuje (meditation), kuruhuka bihagije, kwita ku imirire, imyitozo ngororamubiri (sport), kwiga kwigirira ikizere.
Uburyo 54321 (cyangwa 5, 4, 3, 2, 1) n’uburyo bwimyitozo ngororamubiri yagenewe gukemura ibibazo bikaze no kugabanya guhangayika. Harimo kumenya ibintu 5 ushobora kubona, ibintu 4 ushobora gukoraho, ibintu 3 ushobora kumva, ibintu 2 ushobora kwihumuriza, nikintu 1 ushobora ushobora kumvisha ururimi.
Usibye ingaruka za tekinike ya 5, 4, 3, 2, 1 burigihe bishobora kugufasha gusobanukirwa amarangamutima yawe muri rusange kandi bikagutera kumva ufite ikizere mugihe uri mubihe bitoroshye.Imyitozo iguha imbaraga zo kuyobora imitekerereze yawe bityo ukumva ufite ikizere cyo guhangana no gukemura ibibazo byamarangamutima uhanganye nabyo.
Ushaka kwiga ihame rya 54321 wajya kuri, wwww.calm.com
Gusoma (reading), kumva umuziki, cyangwa kuruhuka mbere yo kuryama birashobora kugufasha gusinzira mugihe wumvaga uhangayitse. Niba udasinziriye mu minota 20 uhereye igihe wagiriye kuburiri, wakora sport cyangwa utundi turimo tukunaniza.
