Ubushake bwo gukora imibonano mpuzabitsina ni kimwe mu bigira uruhare mu mubano mwiza hagati y’abashakanye. Bityo iyo ubu bushake bugabanutse, bishobora gutera impungenge cyangwa kutumvikana hagati y’abakundana.
Abahanga mu buzima bagaragaza ko kugabanuka k’ubushake ku bagore akenshi bidaterwa gusa n’impamvu z’umubiri, ahubwo ko bishobora guterwa n’ubuzima bwa buri munsi, imitekerereze cyangwa ibibazo byo mu muryango.
Nubwo hari imiti imwe n’imwe ikoreshwa mu kuvura ibibazo bijyanye n’imisemburo, Ikigo cya Amerika gishinzwe kugenzura ibiribwa n’imiti, FDA, kivuga ko nta muti uragaragazwa nk’ufite ubushobozi busesuye bwo kongerera abagore ubushake ku buryo bwa rusange.
Stress n’agahinda biri mu bigabanya ubushake
Abaganga bavuga ko guhora umuntu afite stress, umunaniro cyangwa ibibazo byo mu mutwe bishobora kugabanya ubushake bwo gukora imibonano. Hari kandi ibindi bishobora kubigiramo uruhare birimo:
- Kwiheba cyangwa ihungabana
- Kutumvikana hagati y’abashakanye
- Imwe mu miti nka antidepressants
- Ibinini byo kuboneza urubyaro
- Umuvuduko w’amaraso udasanzwe
Iyo umugore ahora afite umunaniro cyangwa ibitekerezo byinshi, umubiri ushobora kutitabira ibyiyumviro by’urukundo nk’uko bisanzwe.
Siporo ifasha umubiri gukora neza
Abahanga bagaragaza ko gukora siporo bishobora gufasha umubiri kongera ubushake bwo gukora imibonano. Siporo yoroshye nko: Kugenda n’amaguru, Kwiruka gacye, Gutwara igare, Koga n’indi myitozo yoroshye. Bishobora gufasha umubiri gukora neza no kongera amaraso atembera mu mubiri. Iyo umuntu akora siporo, umubiri urekura imisemburo ifasha umuntu kumva anezerewe no kugabanya stress, ibintu bifasha no mu mubano w’abashakanye.
Kuruhuka no gutuza bifasha ubwonko
Gukora meditation cyangwa yoga na byo bishobora gufasha kugabanya ibitekerezo byinshi no kongera umutuzo. Abahanga bavuga ko iyo umuntu afite amahoro yo mu mutwe, bigira uruhare mu kongera ubushake no kumva amerewe neza. Kuruhuka bihagije no gusinzira neza na byo ni ingenzi kuko umubiri unanijwe cyane ugabanya ibyiyumviro by’urukundo.
Kugirana igihe cyiza n’umukunzi wawe
Abashakashatsi bavuga ko umubano mwiza hagati y’abashakanye ushobora kugira uruhare runini mu kongera ubushake. Ibintu byoroheje nko: Kuganira neza, Gutemberana, Gufatana mu biganza, Kubwirana amagambo meza bishobora kongera urukundo no gutuma abantu bumva bisanzuye hagati yabo.
Imirire myiza n’ubuzima bwiza birafasha
Abahanga bagaragaza ko kurya indyo yuzuye no kunywa amazi ahagije bifasha umubiri gukora neza. Hari ibiribwa bishobora gufasha kongera ingufu z’umubiri harimo: imbuto, imboga, amafi n’ibinyampeke. Kwirinda kunywa inzoga nyinshi no kunywa itabi na byo ni ingenzi kuko bishobora kugira ingaruka ku mikorere y’umubiri.
Niba ukomeza kubura ubushake igihe kirekire cyangwa ukagira ibibazo mu mubano, uragirwa inama yo kujya kwa muganga cyangwa kuganira n’inzobere mu buzima bwo mu mutwe. Hari igihe ikibazo gishobora guterwa n’imisemburo, indwara zimwe na zimwe cyangwa imiti umuntu afata. Kugira ibiganiro byubaka hagati y’abashakanye no gushaka ubufasha bw’inzobere bishobora gufasha mu gukemura ikibazo hakiri kare.
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