Ibibazo by’umujagararo w’ubuzima bwo mu mutwe bya nyuma ya Covid-19 ni imimerere y’ubuzima bwo mu mutwe bwagizweho ingaruka n’icyorezo cya korona.
Bizwi nka post-pandemic stress disorder. Kimwe n’ibimenyetso bya post-traumatic stress (PTSD)- siteresi izwi nk’ingaruka zigaragara ku wahuye n’ihungabana, ibimenyetso by’umujagararo w’ubwonko uva kuri Covid-19 ubusanzwe byatangiye kwitagaragaza uko imibare y’abandura yatangiye kugabanyuka.
Nubwo nyine ibipimo bigaragaza kugabanuka kw’imibare y’abandura Covid-19, cyane cyane nyuma y’aho hatangirijwe gutanga inkingo bigaragara neza ko zirwanya bihambaye iki cyorezo, abantu bafite ibimenyetso by’umujagararo w’ubwonko wavuye kuri yo bashobora kumva bibagoye kwisanga uko bahoze mbere yacyo.
Ingaruka y’ibi ni uko usanga bibona nk’aho bibagora kurushaho gukomeza ubuzima nk’uko busanzwe, kubaho mu mibereho yagenwe n’uko icyorezo cyagenze (post-pandemic lifestyle), ugereranije na barya bataragaragaza na kimwe mu bimenyetso cy’uburwayi bwo mu mutwe busa n’ihungabana.
Ibimenyetso by’uburwayi bwo mu mutwe buva ku ngaruka za Covid
Kimwe n’ubundi burwayi bwose cyane cyane ubwo mu mutwe, mbere y’uko ubuvura neza ngo bukire, ugomba kubanza kubusuzuma neza ukamenya ikibutera.
Kureba neza ibimenyetso byigaragaza by’uyu mujagararo w’ubwonko uva ku ngaruka z’icyorezo cya Covid-19, hano hari ubwoko bune bw’ibimenyetso wakwitaho. Ni ibyo dukesha inkuru yanditswe ku rubuga lifehack.
1. Inzibutso zitesha umutwe (Intrusive Memories)
Abantu bibuka ibintu bikabatesha umutwe bivuye ku cyorezo basa n’aho bumva bibuka ibihe byisubiramo, ibintu ubundi batifuzaga kwibuka, bakibuka ibintu bibabaza nk’ibyo bagambiriraga bitakunze kubera korona, icyiyumvo bagize igihe bamenyaga ko banduye Covid-19 bakanayirwara cyangwa kwibuka ingaruka byagize ku babo, nk’abapfuye cyangwa ibyo bahombye kubera iki cyorezo.
Abantu bagira inzibutso zibatesha umutwe ibi bishobora kubatera inzozi ziteye ubwoba zihoraho cyangwa ziza rimwe na rimwe mu majoro mabi asa n’abagarura mu ihungabana iki cyorezo cyabateye ubwo icyorezo cyabaga, nubwo wenda ubu nta byago babona bibugarije byava ku cyorezo.
2. Kumva udashaka kwegera abantu (Avoidance)
Umuntu uca mu bimenyetso byo kwigunga no kumva adashaka kwisanzura ku bantu uko byahoze ashobora gukomeza gukora uko ashoboye ngo yirinde abantu, ahantu n’ibintu bimwibutsa icyorezo, yewe na nyuma y’aho iki cyorezo gisa n’aho cyatsinzwe, nko kujya ku bitaro cyangwa kwitabira ibikorwa bihuza abantu.
Na none kandi, ashobora kumva adashaka gusabana no kuganira n’abandi kuko yumva atinya ko bamwanduza (aha ni cyane cyane nko mu bihugu nk’Ubushinwa aho Covid ikiri ikibazo). Ibi byo kutisanzura ku bantu bishobora gutera ubwigunge n’ibibazo by’ubukungu kuri we.
Ingaruka z’ibi ni uko umuntu ufite umujagararo w’ubwonko uva ku ngaruka z’icyorezo cya Covid agira ibyago byinshi byo kugira ibyiyumvo by’umuhangayiko (anxiety) n’agahinda gakabije (depression).
3. Impinduka mbi mu mitekerereze
Kuba mu buzima bugusunikira gukomeza uba mu bituma ugira umujagararo w’ubwonko uva ku cyorezo bishobora gutera umuntu kugira impinduka mbi mu mitekerereze.
Mu busanzwe, ibyago, icyorezo, uburwayi bukomeye, gupfusha, guhomba…n’ibindi nk’ibi bishengura umutima iyo ‘bitakwishe mu mutwe’, bigukomeza umutima cyane.
Kuko icyorezo cya Covid-19 cyaje bugubugu gitunguranye kikagira ingaruka kuri buri wese, n’imigambi yari afite, umuntu uri mu mujagararo w’ubwonko uva kuri iki cyorezo asa n’aho yumva ibyiyumvo by’umutekano we w’umwihariko byarashanyagujwe no kwaduka kw’icyorezo. Ashobora kumva atagifite umutekano usesuye, akumva bisa n’aho nta hantu hamuha amahoro yumva atuje ku buryo hamurinda ibyago byo kugerwaho n’ibyo atitegaga.
Ibi bishobora kugira ingaruka z’uko abona bimukomereye cyane kwemera mu by’ukuri ko icyorezo cyacitse, bikamujyana mu byiyumvo by’uburwayi bwo mu mutwe bw’ubwoba (paranoia), kubura icyizere cy’ejo hazaza (hoplelessness), ndetse no kumva ipfundo ry’ihuriro ry’amarangamutima ye n’ay’abandi risa n’iryacitse.
4. Ingaruka ku mikorere y’umubiri
Abantu bafite ingaruka ku mikorere y’umubiri ziterwa n’umujagararo w’ubwonko uva ku cyorezo bashobora kugaragarwaho n’ikibazo cyo guhangayika byoroshye kandi biva ku tuntu duto ndetse n’icyo kugira amakenga akabije (hypervigilant).
Ingaruka z’ibi ni uko bashobora kugira ikibazo cyo kubura ibitotsi ndetse no kugabanuka k’ubushobozi bwo kugumya umutima ku cyo bakora (concentrating) no kwibuka, bishobora kubajyana mu byiyumvo byo kuvoma hafi no kugira uburake bukabije.
Kumva iteka umuntu ananiwe mu mubiri, bishobora gutera umuntu kubura imbaraga no kwibanda ku cyo yiyemeje (lack of energy and focus), bimutera kugorwa cyane no kugera kuri byinshi mu bikorwa aba yiyemeje ku munsi, nko kurangiza imyitozo yo mu ishuri cyangwa ibyo asabwa gukora mu kazi, gukora siporo agasoza ibyo asanzwe akora ku munsi nk’ibilometero yiruka cyangwa iminota ayimaramo, ndetse rimwe na rimwe n’isuku yigiriraga ikagabanuka.
Ingaruka ku mikorere y’umubiri y’umuntu ufite umujagararo w’ubwonko uva ku cyorezo zishobora hanyuma gutera ibibazo by’amagara byanasaba ubuvuzi zifite aho zihuriye n’umubyibuho ukabije (obesity) ndetse no gutembera nabi kw’amaraso (poor circulation).
Utuntu 5 wakora uhangana n’ibibazo byo mu mutwe biva ku ngaruka za Covid-19
Uko byagenda kose, nyuma y’ibyago nk’icyorezo nka Covid, icyizere kirahari! Uko ijoro ryatinda gucya kose, riracya. Nta mvura idahita, ngo burya kwiheba ni rwo rupfu.
Ku bw’amahirwe, nibiramuka bikubayeho kugira uruhurirane rw’ibimenyetso by’umujagararo w’ubwonko uva ku ngaruka zatewe na Covid-19 nk’ibyavuzwe haruguru cyangwa ibindi wakwimenyaho, ntukwiriye kubaho ubuzima bwawe usigaje ku isi mu bwoba bw’ikiza cya vuba aha cyagera ku kigeni cyawe kandi kitazabura kuba. Nubwo wakumva bikugoye kwivana mu rwobo rw’iyo mitekerereze, ukwiye kwibuka ko buri gihu kigira akarongo gasa n’umuringa.
Dore ingamba zoroshye wafata zikagufasha guhangana n’ibimenyetso by’urusobe by’umujagararo w’ubwonko uva ku ngaruka zatewe na Covid-19.
1. Shaka itsinda ry’ubufasha ujyamo
“Iyo wiherereye mu gahinda n’akababaro, iyo wumva ko uri wenyine mu kangaratete, uba wishuka, uba wiyica,” ni amagambo yo ndirimo Ibaze Wisubize ya Masabo Nyangezi Juvenal. Uko wakwiheba kose, ukumva urigunze, si wowe wenyine cyangwa uwa mbere uri muri iyo mimerere.
Niba iyi minsi ufite umujagararo w’ubwonko uva ku ngaruka zatewe n’ingaruka za Covid cyangwa ikindi kibazo cyose cyatera ihungabana, niba uri gusoma iyi nkuru nta kabuza ko wariho mu bihe bya Covid.
Aha rero ubu hari ubwo waba ari umwanya mwiza wo gusanga abandi bagize ibibazo nk’icyawe cy’ihungabana cyangwa ibibazo by’ubuzima bwo mu mutwe bindi.
Nubwo gushaka itsinda ry’abantu nk’abo bidahwanye neza no kugana muganga ugahabwa ubuvuzi bw’indwara zo mu mutwe, bituma buri wese ugize itsinda agira icyiyumvo cy’uko afite aho abarizwa mu bandi kandi bikamuha amahirwe yo gusangiza abandi bimwe mu byiyumvo by’imbere mu mutima we yumva ko ari ahantu yumva aturije kandi atekaniye.
Gusanga itsinda ry’ubufasha (support group) bishobora by’umwihariko kugirira inyungu buri wese wigeze agira agira ibibazo bwo kwihunza abandi atinya ko bamwanduza cyangwa bamwota ku bw’ibibazo byo mu mutwe yifitiye.
2. Shaka muganga w’indwara zo mu mutwe muganire
Ubuzima iteka burangwa no kujya uyu munsi hasi ejo hejuru, imbogamizi, inzitizi, ingorane ndetse n’ibyobo ugwamo mu nzira y’ubuzima utoteza iteka kandi ntubura udiucaca tugutega uko ugenda wiruka cyangwa buhoro.
Nubwo kugira inshuti magara wisanzuraho ndetse n’umuryango ugukunda wasanga ubabaye ari ingirakamaro cyane, ikigero cy’ubufasha bwabo bw’impurirane gishobora kugira aho kigarukira cyane bitewe n’uburyo bahangayikira ubwabo ibyiyumvo byawe.
Ku rundi ruhande ariko, umuganga wahuguriwe, cyangwa wigiye kuvura no gufasha abafite ibibazo by’indwara zo mu mutwe ashobora kugufasha kwisubiramo ugatora agatege mu bihe bibi bikuzonga ukava mu bitekerezo by’ubuzima budafite umurongo ukagana mu bwo wabaho ufite intego.
Hari inyigo zagaragaje ko icyitwa cognitive-behavioral therapy cyangwa CBT ari uburyo bw’ingirakamaro kurusha ubundi bw’ubujyanama mu kuvura umujagararo w’ubwonko n’ibibazo byo mu mutwe bikomoka ku ngaruka za Covid-19. Ubu buryo ni ubushakakashaka bukamenya isano iba hagati y’ibitekerezo (negative) biganisha ahabi ndetse n’imico n’ingeso zitifuzwa.
Mu guhangana bya gihanga n’ibitekerezo bitera gukora ibintu runaka ashingiye gusa ku marangamutima yirengagije ukuri kw’ibiriho, hashobora kubaho kuringaniza uburyo umuntu atwarwa n’amarangamutima masa, bityo bigabanya ibimenyetso by’agahinda gakabije n’umuhangayiko.
3. Gushaka ubuvuzi
Kuva kuri bipolar disorder, uburwayi bwo mu mutwe butera umuntu guhindagurika no kutibuka ukageza kuri schizophrenia, butera umuntu guhinduka mu mico n’amarangamutima akenshi butinda gukira ndetse bukaba bwanaba karande, ubuvuzi bw’indwara zo mu mutwe bwagaragajwe kenshi n’abashakashatsi nk’ubugabanya cyane ibimenyetso byinshi by’uburwayi bwo mu mutwe.
Mu kuvura ibimenyetso by’umujagararo w’ubwonko uva ku ngaruka z’icyorezo, ubuvuzi burwanya umuhangayiko buzwi nka enxiolytics bushobora gufasha kugabanya ibimenyetso by’umuhangayiko bifite aho bihurira n’ubwoba bwo kwandura icyorezo cyangwa kucyanduza undi.
Na none kandi, ubuvuzi bw’agahinda gakabije bushobora gufasha kugabanya ibyiyumvo by’agahinda gakabije bituruka ku kubura uwo wakundaga wazize icyorezo, kumva ufite ipfunwe ryo kuba wararokotse icyorezo kigatwara abandi, cyangwa se gutandukana n’umuryango wawe wa hafi cyangwa inshuti mu gihe kirekire.
Icya nyuma, nubwo icyorezo cyaba cyarakumiriwe kigatsindwa koko, abantu bamwe bashobora gukomeza kwizera no gutekereza ko ibihe turimo biteye inkeke kurusha uko byahoze, ko ndetse hashobora umunsi uwo ari wo wese kongera kwaduka icyorezo cyoreka isi ibintu bigasubira irudubi, nubwo imibare atari ko yabigagaragaza ubu.
Ubuvuzi bw’indwara zo mu mutwe bishobora kugabanya imitekerereze ya baringa kuko bugera ku gice cy’ubwonko gishinzwe gutekereza mu kuri kw’ibiriho no kwibaza uko ibintu byagenda bigenze bitya cyangwa kurya.
4. Iga gufata umwanya ugatekereza wisubiramo wenyine (Meditation)
Niba urimo gushakisha amahoro y’umutima akenewe ngo agufashe guhangana n’agahinda gakabije n’umuhangayiko bifite aho bihuriye n’ibibazo byo mu mutwe biterwa n’ingaruka za Covid cyangwa akandi gahinda kava ku kindi cyose, ntugomba gushakira kure cyane cyangwa.
Ushobora gusanga bitanagusaba kwirirwa uva mu rugo. Kwitekerezaho wisubiramo (meditation) byagaragajwe nk’igikoresho kigabanya ibimenyetso by’umujagararo w’ubwonko uva ku ngaruka zatewe na Covid-19.
Umujagararo w’ubwonko (stress) ushobora guterwa n’impamvu nyinshi kandi ni kimwe mu bigize ubuzima. Kubasha guhangana na siteresi ni igice cy’ingenzi cyo kubasha kugira amagara mataraga mu by’amarangamutima no ku buzima bwawe bwo mu mutwe muri rusange.
Meditation [soma meditasiyo] ishobora kugufasha kunguka icyiyumvo cy’amahoro y’imbere mu mutima aho ari ho hose kandi igihe cyose. Mu gahe gato kose wakwiha ku munsi, meditation yagufasha mu buryo bw’amarangamutima kwivanamo ibitekerezo bibi, byanduye, bibabaje kandi bikubuza umusaruro.
Mu gutangira, icyo ugomba gukora ni ugushaka ahantu hatekanye kandi hatuje haba mu cyumba uraramo, mu nzu cyangwa se yewe no mu busitani bw’inyuma cyangwa imbere y’inzu n’ahandi hose waba uri wumva ko wiherereye.
Icara hasi neza aho wumva wicaye bitakuvuna umugongo urambuye neza, amaguru asobanyemo n’amaboko arambitse kuri buri kuguru ibiganza byawe byerekeye ijuru. Hanyuma funga amaso yawe maze utangire guhumeka usohora umwuka uwurekuye nta rutangira.
Itegure gufungura intekerezo zawe maze wisohoremo uburozi bwose bwo mu marangamutima bukurimo bukaba bwasaga n’igicu gikingirije amahoro yawe.
5. Kora siporo mu buryo buhoraho
Nubwo waba urimo ubaho nk’uri muri bya bihe bihungabanya byo mu bihe bya korona mu nzozi za nijoro cyangwa inzibutso ugira, nyuma yo gusanga no kuganira n’umuganga wawe, ushobora kumva wifuza kujya ugira igikorwa ngororangingo gihoraho wakora nk’akamenyero.
Inyigo zerekanye igikorwa icyo ari cyo cyose gikoreshejwe umubiri, kiwugorora cyangwa kiwukomeza gisohora umusemburo wa endorphin [soma andofine] mu bwonko ukaba uzwiho nk’uwongera ubushobozi bwo gusinzira no kubona ibitotsi bityo bigabanya siteresi n’umuhangayiko.
Na none kandi, imyitozo ngororangingo ihoraho nko kugenda n’amaguru, koga mui mazi magari cyangwa gutwara igare, yongera uko amaraso yuje intungamubiri atembera mu mubiri. Uko umubiri wawe wongera amagara mazima, ni ko amagara yo mu mutwe n’intekerezo aba mazima kurushaho, bikaba ari na ko byongera ubushobozi bwo kugenzura no kurwanya ibimenyetso by’umujagararo w’ubwonko uva ku ngaruka zatewe n’icyorezo.
Urufunguzo rwa byose ni ugutera udutambwe duto
Rimwe na rimwe ugomba kwemera gusohoka ubundi ugahangana ushize amanga n’ubwoba bwawe uhagaze ku maguru yawe yombi. Icyakora, aho kugerageza kwihutira kwinjira mu muryango ngo wihuze n’abandi, ushobora gukenera gufata no gutera intambwe nto zerekeza ku gukira mu by’amarangamutima.
Nk’uko bimeze kuri Covid-19, mbere y’uko iki cyorezo cyaduka bugubugu mu mpera z’umwaka wa 2019 mu Bushinwa, abantu benshi nta kanunu bari bafite ku kaga katezwa n’agakoko gato kataboneshwa amaso kaba mu ducurama ndetse ubumenyi bari bafite ku buryo n’ikiguzi byatwara guhangana na ko bwari ingerere.
Nyuma y’iki cyorezo, byagaragaraga neza ko hafi ya buri muntu ku mubumbe w’isi yagizweho ingaruka n’iki cyorezo mu buryo bumwe cyangwa ubundi. Nta buryo ndetse nta n’ahantu ibi wabihungira.
Nubwo wenda iki cyorezo kitararandurwa neza burundu, gisa n’aho cyarwanijwe bya nyabyo biciye muri za guma mu rugo, guhana intera , kwambara udupfukamunwa, gukaraba kenshi amazi meza n’isabune cyangwa umuti wica udukoko ndetse noneho guhabwa inkingo byaje ari rurangiza.
Nyamara ariko kandi, kuri abo bantu barwana n’ibimenyetso by’umujagararo w’ubwonko uva ku ngaruka zatewe na korona, aba bashobora gukomeza guca mu nyanja y’ibihe bigoranye mu rugendo rw’ubuzima bibayongobeza ubugingo biciye mu marangamutima, nubwo bisa n’aho gisa n’aho cyamaze gukubitwa inshuro.
Muri Make: Ingorane zose zihariye waba waragize uko zaba zingana kose, ibihe bisa n’ibitarangira by’icuraburindi ry’ibizazane wenda bigutegereje kuko nta we umenya ak’ejo bishobora guhungabanya na wa wundi ugira intekerezo zikomeye tuvuga.
Nubwo guhana intera na za guma mu rugo rwose bishobora gufasha guhagarika ikwirakwira ry’icyorezo, bigaragara nk’aho izo ngamba zishobora kuba ubwazo zaragize izindi ngaruka mbi ku ruhande rundi zishobora guteza izindi ngorane ukwazo, nk’ubumuga ndangamutima (emotional paralysis) agahinda gakabije (depression), n’umuhangayiko (anxiety).
Ku bw’amahirwe , haracyari icyizere kuri barya bose barwana kandi bahanganye n’ibimenyetso by’umujagararo w’ubwonko ndetse n’ibibazo byo mu mutwe byatewe n’iyaduka ry’icyorezo cya Covid-19 cyatitije impande enye z’isi.
Ku byerekeye amagara yo mu mutwe n’uburwayi buyibasira, intambwe ya mbere watera ni ukwemera ko ufite ikibazo. Hanyuma, ushobora gutangira kucyitaho no kugikemura, bishoboka ko wakoresha uruhurirane rw’ingamba twavuze muri iyi nkuru.
Iradukunda Fidele Samson
