{"id":10166,"date":"2020-04-21T15:24:33","date_gmt":"2020-04-21T19:24:33","guid":{"rendered":"https:\/\/fireflyin.org\/?p=10166"},"modified":"2025-02-25T12:06:52","modified_gmt":"2025-02-25T17:06:52","slug":"techniques-to-combat-anxiety","status":"publish","type":"post","link":"https:\/\/fireflyin.org\/rw\/resources\/news-library\/techniques-to-combat-anxiety\/","title":{"rendered":"UBUHANGA BWO KURWANYA INYUMA"},"content":{"rendered":"<p>Umwanditsi: Masha Nelson; Murugo Ushinzwe Umuvuzi<\/p>\n<p>&nbsp;<\/p>\n<p>Muri iki gihe turimo guhura n&#039;ikibazo kandi kidashidikanywaho. Kugirango dusohoke muri izo mbaraga zikomeye, dukeneye kumenya uburyo bwo guhangana namaganya yacu hamwe nibibazo byacu neza. Muri iki gihe, kurwanya amaganya yacu ni ngombwa kimwe no gutandukanya imibereho. Niba tudafite ubushobozi bwibitekerezo byacu, bigira ingaruka kumubiri kandi amaherezo birashobora kuturwara kumubiri. Guhangayika bifitanye isano itaziguye no guhangayika, kandi ukurikije\u00a0<a href=\"https:\/\/adaa.org\/\">Ishyirahamwe ryamaganya no kwiheba muri Amerika\u00a0<\/a>. Guhura nibi bihe bigoye birashobora gutuma urwara cyane kandi turi hano kugirango tugufashe kukubuza kuba indi mibare ya coronavirus. Hasi, urahasanga bimwe mubyo nkunda kugabanya kugabanya guhangayikishwa no kuguma kugenzura umubiri n&#039;ubwenge.<\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>Mubuhanga turi imashini. Umubiri wagenewe ibice byacu byose kugirango dukorere hamwe. Nkimodoka rero, niba hari ibitagenda neza bikirengagizwa, biganisha ku kwangirika. Ariko imibiri yabantu ntabwo izana urumuri rwa &quot;cheque moteri&quot;, bityo rero ni ngombwa kumva ibimenyetso byumubabaro byumubiri. Gukora ibarura risanzwe ryibyiyumvo byumubiri bigufasha kwitegereza ibibera kumubiri no mumarangamutima. Wifashishe ubumenyi ko ubwenge bugira ingaruka kumubiri kandi ukoreshe ibyo kugirango ukire: nk&#039;isano iri hagati yo guhangayika n&#039;imiterere yawe. Iyo imyitozo yoga irangiye, birasanzwe kuryama ku mbaho no kurekura umubiri. Kwimenyereza wenyine, uzane imyumvire iruhura kuri buri gice cyumubiri, uhereye kumutwe wumutwe hanyuma ukore kugeza kumano. Uyu mwitozo utera kumenya ibice byumubiri tudakunze gutekereza kandi bifasha kugabanya impagarara tutazi ko twitwaje. Iyi myitozo irashobora gukorwa wicaye cyangwa uryamye.<strong>Gerageza gushyiramo ubu buhanga mbere yo kuryama cyangwa nyuma yo kubyuka\u00a0<\/strong>kubigira akamenyero. Ariko urashobora gukora verisiyo yubuhanga ahantu hose.<\/li>\n<\/ul>\n<p>Kugira ngo wige byinshi kandi ukurikize kuyoborwa,\u00a0<a href=\"https:\/\/youtu.be\/QS2yDmWk0vs\">kanda hano.<\/a><\/p>\n<ul>\n<li>Kimwe mu bintu byiza cyane mama yambwiye gukura ni\u00a0<strong>kudakemura ibibazo mbere yo kuryama.<\/strong>Nkuko byumvikana, biroroha hamwe nigihe cyo kwikuramo impungenge kure, kure yijoro. Kuguma hejuru, kureba imbuga nkoranyambaga, no Googling ibibazo byawe ntibizagukuraho igihe cyo gusinzira gusa, ahubwo binagaburira amaganya. Gukora urutonde rwibikorwa byerekana ibimenyetso bya mugitondo mubwonko bwawe ko impungenge zawe nimpungenge zawe bizakemuka nyuma. Ntugerageze kwibanda ku buryo bwo gukosora byose, ariko igihe, nk&#039;ejo. Kwibanda ku &quot;buryo&quot; bitera guhangayika cyane. Inzira nziza yo gutuza ubwonko ni ukuyiha uburyo bwo &quot;kuzimya.&quot; Imyitozo imwe yitwa &quot;4-7-8&quot; ituza ubwenge bwawe bigatuma wumva usinziriye, ntugire &quot;4-7-8&quot; hanyuma utware!<\/li>\n<\/ul>\n<p>Kugira ngo umenye byinshi kuri ubu buhanga,\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324417\">kanda hano.<\/a><\/p>\n<ul>\n<li>Ubwonko bwacu burashobora kongera kubaka no gukosora bimwe mubyangiritse byatewe nimbere cyangwa hanze. Igitekerezo cyitwa neuroplastique. Ukurikije\u00a0<a href=\"https:\/\/www.medicinenet.com\/script\/main\/art.asp?articlekey=40362\">William C. Shiel Jr., MD, FACP, FACR<\/a>, ubwonko bufite ubushobozi &quot;bwo kwisubiraho ubwabwo bugakora imikoranire mishya mubuzima bwose.&quot; Ubwonko bwikiza bwerekana ikibazo kuruhande rumwe rwubwonko kandi bugakora isano rishya hagati yingirangingo zubwonko. Ibi bisaba igihe, ariko kanaka\u00a0<strong>ubwonko bumenya aho nuburyo bwo kwikosora!<\/strong>Ibi bivuze ko ubwonko bushobora gukomera kuruta imibiri yacu. Iyo ingingo yaciwe, umubiri wacu ntushobora gukura bundi bushya, ariko ubwonko bwacu bukora amasano mashya igihe cyose. Koresha izo mbaraga uhindure impungenge zawe mumico myiza. Ingeso igomba kuba igoye bihagije kugirango yigarurire ibitekerezo byuzuye, ariko byoroshye kuburyo udacika intege hanyuma ugasubira mumaganya. Kurugero, kubara inyuma kuva 1000 ukuramo 7. Ibi bigenda byihuse nyuma yo kubona ibyaribyo kandi birashobora gukorwa nta mpapuro cyangwa kubara. Niba iyi myitozo ikozwe igihe cyose hagaragaye ikibazo gihangayikishije, ubwonko buzatangira guhita buhindura imyitozo bitazimiye mubitekerezo bihangayitse. Uzi ko wakoze ubu burenganzira niba utangiye kubara hasi bisa nkaho ntahantu. Iyo ibi bibaye, wowe n&#039;ubwonko bwawe mukora nk&#039;itsinda.<\/li>\n<\/ul>\n<p>Kugira ngo umenye byinshi kubyerekeye kwanga ubwonko bwawe,\u00a0<a href=\"https:\/\/www.inc.com\/amy-morin\/how-to-train-yourself-to-think-differently-permanently-rewire-your-brain-according-to-science.html\">kanda hano<\/a>.<\/p>\n<p>&nbsp;<\/p>\n<p>Mugihe tujya imbere, dukeneye kwiga uko twahangana no guhuza nibiri imbere. Inzira nziza yo kwitegura ni ugutegura ibikoresho byo guhangana namaganya no gukomeza kuzirikana ibyo umubiri wacu ukeneye.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Muri iki gihe turimo guhura n&#039;ikibazo kandi kidashidikanywaho. Kugirango dusohoke muri izo mbaraga zikomeye, dukeneye kumenya uburyo bwo guhangana namaganya yacu hamwe nibibazo byacu neza. Muri iki gihe, kurwanya amaganya yacu ni ngombwa kimwe no gutandukanya imibereho. Niba tudafite ubushobozi bwibitekerezo byacu, bigira ingaruka kumubiri kandi amaherezo birashobora kuturwara kumubiri. Guhangayika bifitanye isano itaziguye no guhangayika, kandi nk&#039;uko Ishyirahamwe ry\u2019amaganya no kwiheba muri Amerika (ADAA) ribivuga, \u201cguhangayika karande bishobora kugira ingaruka ku buzima bwawe, bigatera ibimenyetso bituruka ku kubabara umutwe, umuvuduko ukabije w&#039;amaraso, no kubabara mu gatuza bikagira umutima, kurwara uruhu, no gutakaza. gusinzira. \u201d Guhura nibi bihe bitesha umutwe birashobora gutuma urwara cyane kandi turi hano kugirango tugufashe kukubuza kuba indi mibare ya coronavirus. Hasi, urahasanga bimwe mubyo nkunda kugabanya kugabanya guhangayikishwa no kuguma kugenzura umubiri n&#039;ubwenge.<\/p>","protected":false},"author":19,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[18],"tags":[],"class_list":["post-10166","post","type-post","status-publish","format-standard","hentry","category-mental-health-selfcare"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>TECHNIQUES TO COMBAT ANXIETY - Firefly Children and Family Alliance<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fireflyin.org\/rw\/resources\/news-library\/techniques-to-combat-anxiety\/\" \/>\n<meta property=\"og:locale\" content=\"rw_RW\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TECHNIQUES TO COMBAT ANXIETY - Firefly Children and Family Alliance\" \/>\n<meta property=\"og:description\" content=\"We are currently experiencing a troubling and uncertain time. In order to come out of this stronger, we need to figure out ways to cope with our anxiety and stress efficiently. During this time, combating our anxiety is equally as important as social distancing. If we do not have control of our minds, it affects our bodies and could eventually make us physically sick. Anxiety directly correlates with stress, and according to the Anxiety and Depression Association of America (ADAA), \u201cchronic stress can affect your health, causing symptoms from headaches, high blood pressure, and chest pain to heart palpitations, skin rashes, and loss of sleep.\u201d Experiencing these stressful conditions could make you more susceptible to illness and we\u2019re here to help prevent you from becoming another coronavirus statistic. 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