Ubuvuzi bukorewe ku mirongo y’ikoranabuhanga: Icyo wakora kugira ngo bukubere uburyo bwiza

Dushime ikoranabuhanga, gahunda nyinshi tugira, ingendo ndende cyangwa icyorezo, ubu ntibikiri imbogamizi mu buryo bwo kwita ku buzima bwo mu mutwe.

Ubuvuzi bukorewe ku mirongo y’ikoranabuhanga bukorwa n’ inzobere kuri telefoni, emeyili cyangwa mu buryo bw’amashusho si bushya nubwo abantu benshi batabumenyereye.

Muri iki gihe inzobere mu kuvura indwara zo mu mutwe, abaganga n’abakozi bashinzwe ivugururamibereho basigaye bavura hifashishijwe iyakure, yaba mu gufasha abantu bashya cyangwa abo basanzwe bakorana. Nubwo habamo imbogamizi, ariko inyungu zo gukoresha ubu buryo nizo nyinshi.

Aha hagaragara uburyo wakoresha kugirango ubuvuzi bukorewe ku mirongo y’ ikoranabuhanga bukugirire umumaro:

Inama #1 - Shaka Inzobere mubuzima bwo mumutwe

Waba uri gukorana n’inzobere imbonankubone cyangwa ku ikoranabunga, ni byiza ko uhitamo umukozi wita ku buzima bwo mu mutwe, wabyigiye kandi afite ibyangobwa byo gukora uwo mwuga. Bisobanuye abujuje ibyangombwa harimo inzobere mu kuvura indwara zo mu mutwe hakoreshejwe ibiganiro (Psychologists), abavura imiryango n’abafite ingo (Marriage and family therapists), abakozi bashinzwe ivugururamibereho(Social workers) cyangwa abanyamwuga mu bujyanama(Counsellors).

Inama #2 - Garagaza impugenge ku mutekano w’amakuru yawe

Alicia Murray (Counselor) muri DeWitt i New York avuga ko “Nkuko mbere ya COVID-19 byari bimeze, inzira zose zakoreshwaga n’umuganga mu kurinda amakuru yawe ubwawe n’ajyanye n’ubuzima, zirakoreshwa mu buvuzi bukorewe ku mirongo y’ikoranabuhanga. Niba ufite ikibazo ku mutekano w’amakuru yawe, no kubirikirwa ibanga, bivuge mbere. Murray avuga ko ari byiza kubanza kubaza inzobere muzakorana uburyo amakuru yawe azarindirwa umutekano.

Inama #3 - Itegure ko Habaho itandukaniro

April Bennett, inzobere mu kuvura indwara zo mu mutwe i Charlottesville, Muri Virginia agira ati “Ntago bigiye kuba nko guhura n’ inzobere imbonankubone kandi ntacyo bitwaye kuko bigira umumaro cyane cyane iyo wemeye ko ubu buryo butandukanye n’ ubusanzwe”. birafasha cyane kandi iyo umuganga abanje gusobanura ko ubu buryo butandukanye n’ ubusanzwe bukoreshwa mbere yo gutanira ikiganiro hamwe n’ umurwayi. Urugero: Bennet abanzaga gusobanurira abarwayi be mbere ya buri kiganiro yagiranaga n’ abo afasha. Iyo nzobere kandi ikomeza ivuga ko bifasha abantu kugira ubushake kuva batangiranye kugeza ku musozo, bitandukanye n’uko abantu bavugana mu buryo bw’amashusho mu buzima busanzwe

Inama #4 - Iyegereze ibyo ukeneye mbere

Murray avuga ko Ubuvuzi bukozwe mu buryo bw’ ikiganiro bushobora gukomera, bukabangama kandi mu by’ukuri si ko abantu bose babikunda. Ariko icyiza ku buryo bwo kuvurwa hakoreshejwe imirongo y’ ikoranabunga ni uko bukorwa uri ahantu ushatse kandi wumva haguha umutekano. Murray agira abantu inama ko bakwiye kunywa icyayi cyangwa ikawa mbere yo kutangira kandi ukiyegereza ikintu cyose cyagufasha aho uri, nk’ agatambaro ko kwihanaguza amarira cyangwa amazi yo kugufasha mu gihe uyakenye

Inama #5 - Biroroshye

Dr. Melanie Chinchilla, Inzobere mu kuvura indwara zo mu mutwe I San Fransisco avuga ko ubuvuzi ku mirongo y’ikoranabuhanga butuma ubonana n’ inzobere udakoze urugendo rurerure, kandi ibi bifasha benshi. Avuga ko abantu bafite gahunda nyinshi, ababyeyi bahora mu rugo n’ abandi bose badafite ubushobozi bwo kujya ku ivuriro bishimira ubu buryo kuko buborohereza. Ikindi Chinchilla avuga ni uko abantu bakoresha ubu buryo biborohera kumenyana n’ inzobere. Ibi kandi bifasha abari mu bice by’ icyaro, cyangwa ahatabarizwa abaganga benshi.

Inama #6 - Itegure uburyo bukemura ibibazo by’ ihuzanzira

Ibikoresho by’ ikoranabuhanga rimwe na rimwe bigira ibibazo bituma bidakora neza. Nkuko bibaho ureba filimi za Netflix, no mu kuvurwa ushobora uhura n’ ibibazo by’ umuvuduko wa murandasi udahagije. Nubwo bitakunda ko 100% utabyirinda, witegura ko bishobora kubaho ugateganya uko uza kubikemura. Chinchilla avuga ko ari byiza ko telefoni ngendanwa yawe uyishyira hafi ku buryo muganga wawe aba afite nimero yawe yaguhamagara ibyo byose byabaye.

Waba ugize igitekerezo cyiza ufashe iminota 15 yo kwitegura mbere yo gutangirana ikiganiro n’ inzobere mukorana. Ibi bifasha mu kwirinda gutinda, niko Chinchilla abivuga kandi ni uburyo bwiza. Ikindi Murray agiramo abantu inama ni uko wafunga ibindi bikoresho bikoresha murandasi kandi ufunge andi maporogaramu ari muri mudasobwa cyangwa telefoni ukoresha

Inama #7 - Teganya umwanya wogukoreramo

Ikiganiro cy’ ubuvuzi gikorerwa mu mwanya utekanye kandi ufasha mu kubika ibanga, witarure inshuti, umuryango, abo murarana, cyangwa amatungo yo mu rugo. Chinchilla avuga ko ari byiza gutegura umwanya ugushyira kure y’ibirangaza, kandi ukwemererera kuvuga wirekuye. Niba mu nyubako zibamo abantu benshi, ni byiza kubabwira ko ugiye gukora inama y’ ingenzi kugira ngo ugabanye ibishobora kukubangamira, kandi ukamenya neza ko nta muntu wegereye aho uri akaba yakumva ibyo uvugana n’ inzobere.

Niba bishoboka, gerageza wirinde ibyateza urusaku, ukoreshe utwuma two mu matwi(headphones). Niba ugowe no kubona ahantu ha wenyine, shaka izindi nzira. Usobora kugirira ikiganiro mu modoka, mu bwogero cyangwa uri kugenda ariko wibuke ko bikorwa mu buryo butuje. Funga telefoni n’ izindi porogaramu kuri mudasobwa.

Inama #8 - Koresha uburyo bw’ amashusho(Video) niba bishoboka

Hari uburyo bwinshi bwo kugirana ikiganiro n’ inzobere nka email, ubutumwa bugufi na telefoni. Uhitemo uburyo buberanye n’ ubushake bwawe, ariko Chinchilla avuga ko gukoresha uburyo bw’ amashusho ari byo byiza. Akomeza avuga ko ari byo byiza kubera ko amashusho bituma umuganga abona uko ibice by’ umubiri bigenda, urugero: amaso n’ ibiganza. Niba ubwo buryo bw’ amashusho budahari, telefoni yakoreshwa. Bikorohera kuvuga ku muvuduko wawe kandi amarangamutima akabasha kumvika mu magambo.

Inama #8 - Menya neza umumaro

Niba ubuvuzi bukorewe ku mirongo y’ ikoranabuhana butari amahitamo ya mbere, menya neza ko bukora. Urugero, ubushakashatsi bwa Cochrane Systematic Review mu mwaka wa 2015 Bwagaragaje ko cognitive behavioral therapy (Ubuvuzi bw’ ibitekerezo n’ imyitwarire) bukorewe ku mirongo y’ ikoranabuhanga bugira uruhare nk’ubwakozwe imbonankubone mu kuvura indwara z’icyoba (anxiety disorders). Mu mwaka wa 2016 ubundi bushakashatsi bwashyizwe ahabona na Journal of Clinical Psychiatr bwerekanye ko kuvura agahinda gakabije hakoreshejwe uburyo bw’ amashusho bikora neza nk’ uko umurwayi yakavurwe imbonankubone. Mu kindi cyigwa cyakozwe mu 2018 kuri Annals of Behavioral Medicine, ubuvuzi b’ umuntu umwe bukorewe kuri telefoni bushobora kugabanya agahinda gakabije kandi mu gihe kirekire.