Guhangayika cyangwa kugira agahinda gakabije ni indwara y’ubuzima bwo mu mutwe izwi mu ndimi z’amahanga nka depression. Iyi ndwara iterwa n’impinduka ziba mu mitekerereze, amarangamutima, no mu mibereho y’umuntu ku buryo bibangamira uko abasha gukora ibikorwa bye bya buri munsi.
Ibimenyetso by’uburwayi bwo guhangayika cyangwa agahinda gakabije birimo:
- Kwiheba cyangwa kumva nta cyizere cy’ejo hazaza.
- Kumva ufite agahinda kenshi udashobora gusobanura.
- Kudashaka cyangwa kubura ubushake bwo gukora ibintu byari bikunejeje mbere.
- Kunanirwa kuryama cyangwa kurya neza (cyangwa kurya cyangwa kuryama cyane).
- Kumva umunaniro uhoraho, kutagira imbaraga.
- Kwiyumva nk’aho nta gaciro ufite cyangwa kwigaya bikabije.
- Gutekereza ku rupfu cyangwa ku kwiyahura.
Iyi ndwara ishobora guterwa n’impamvu zitandukanye, zirimo:
- Ibibazo byo mu buzima (nko kubura akazi, urukundo rutagenda neza, cyangwa kubura umuntu ukunda).
- Impinduka mu misemburo y’umubiri (nko mu gihe cy’uburumbuke cyangwa ku bagore babyaye).
- Ubwoko bw’imitekerereze (ubuzima bwo mu muryango, cyangwa se indwara z’umuryango zifite aho zihuriye n’imitekerereze).
- Ibibazo byo mu buzima bw’umubiri cyangwa gukoresha ibiyobyabwenge.
Ikiruta byose:
Guhangayika bishobora kuvurwa kandi bigakira. Ni ngombwa kwegera umujyanama w’ubuzima bwo mu mutwe cyangwa muganga. Kuganira n’abantu bagufasha ndetse no kwitabira ibikorwa bitanga umunezero bishobora kugufasha gutangira koroherwa.
1. Shyira hanze amarangamutima yawe
Iyo ubika ibitekerezo bibi cyangwa agahinda mu mutima gusa, bikugiraho ingaruka mbi. Gerageza kuvugana n’umuntu wizeye: yaba inshuti, umuryango, cyangwa umujyanama wihariye. Ibiganiro bishobora kugufasha gutekereza neza no koroshya umutwaro.
2. Irebere ibimenyetso neza
- Ese hari ibintu byihariye bikubangamiye muri iki gihe (nk’umubano, ibibazo by’amafaranga, cyangwa akazi)?
- Iyo umenye icyatumye uva mu byishimo ukajya mu gahinda, biroroha gutekereza ku buryo bwo guhangana nabyo.
3. Shaka ubufasha bwa kinyamwuga
Nta kosa riba ririmo gusaba ubufasha. Guhura n’umujyanama w’ubuzima bwo mu mutwe (cyangwa psychologue/psychiatre) birafasha. Muganga azashobora kuguha inama cyangwa kuvura niba bikenewe, nko gukoresha imiti cyangwa gukora imyitozo y’imitekerereze (cognitive therapy).
4. Kwitaho no gukora ibyo ukunda
- Shaka umwanya wo gukora ibikorwa byakunejeje mbere, n’ubwo waba utacyumva ubushake bwo kubikora.
- Imyitozo ngororamubiri, nk’ugusohoka ugakora urugendo rugufi cyangwa siporo, igira uruhare runini mu kugabanya agahinda.
- Tekereza ku bintu byoroheje bikunezeza, nko kumva umuziki, gusoma, cyangwa kujya ahantu hakuye umutima.
5. Ihangane kandi wirinde kwiheba
Kubaho ni urugendo rufite ibihe byiza n’ibikomeye. Uko waba wumva waguye cyangwa uri wenyine, menya ko hari abantu n’ubufasha bushobora kugufasha gusubira mu bihe byiza. Ikintu cyose kibaho gishobora kugenda kigakemuka buhoro buhoro.
Umwanzuro:
Guhangayika bishobora kuvurwa kandi bigakira. Ni ngombwa kwegera umujyanama w’ubuzima bwo mu mutwe cyangwa muganga. Kuganira n’abantu bagufasha ndetse no kwitabira ibikorwa bitanga umunezero bishobora kugufasha gutangira koroherwa.
