KWIYITAHO

"Kuruhuka no kwiyitaho ni ingenzi cyane. Iyo ufashe umwanya wo kwita ku muntu w'imbere, biherako bigufasha kwita ku bandi mu buryo bwuzuye. Ntushobora gutanga mu cyombo kirimo ubusa."
— Eleanor Brown

Muri iki gihe, ntabwo bikiri ibanga ko ubuzima bushobora gukomera kubera ibibazo bitandukanye. Hatabayeho gufata ingamba zikwiye, ubuzima bwacu bushobora kuhangirikira. Niyo mpamvu ari ngombwa gufata umwanya (ibi bishobora no kuba bigufi) kugirango wiyiteho. Kwiyitaho ntibikemura ibibazo byihariye gusa ahubwo binateza imbere imibereho myiza y'ikiremwamuntu muri rusange.

Waruziko?

Tariki ya 24 Nyakanga ari umunsi mpuzamahanga wo kwiyitaho. Igihe isi yongera kwiyibutsa no kurebera hamwe akamaro ko kwiyitaho ku miberehoo ya muntu.


Ese kwiyitaho ni iki?
Dukurikije ibyo ishuri rya Kaminuza rya Southern New Hampshire ryatangaje, kwiyitaho bifatwa nk'ikintu cyose umuntu akora kugirango abungabunge ubuzima bwe haba mu buryo bw'amarangamutima, bw'umubiri, bw'imibereho isanzwe cyangwa se bw'umwuka.

Kuki kwiyitaho ari ingenzi?

  • Bigabanya imihangayiko: Nyuma y'umunsi muremure, gukora utuntu tworoshye nko gutembera, gusohoka, gusabana n'inshuti, no gufata umwanya wawe wenyine wo kwitekerezaho bishobora gufasha mu kurwanya umuhangayiko ndetse bikagusubizamo intege.  
  • Byongera umwete wo gukora akazi neza ndetse bikaganisha mu kwiyongera k'umusaruro.  Mu gihe akazi ari kenshi, ku bantu bamwe kumva indirimbo ukunda cyane  cyangwa se ikindi kintu kigufasha nka podcasts bifasha mu kongera ubushake/ umwete wo kunoza akazi neza.
  • Bikuza umubano ushyitse/ mwiza w'abakozi: Gufata igihe cyo gusabana n'abakozi mukorana bishobora gufasha kugabanya ibibazo bijyanye n'umuhangayiko mu by'akazi, ndetse bikanongera umubano hagati yabakozi bityo bikazamura umusaruro w'ibikorwa.
  • Bigabanya kumva ucitse intege cyangwa uburakari: Mu gihe wumva akazi kabaye kenshi cyane cyangwa se ibibazo by'ubuzima byiyongeye, gufata ikiruhuko gito/kigufi (ukajya hanze guhumeka neza by'imbitse cyangwa kugenda akagendo k'iminota 5) bishobora kugabanya uburakari ndetse umuntu akarushako kunoza akazi.
  •  Byongera ibyishimo n'umwete mu murimo. :Kwiyibutsa amagambo meza nka "URI UWAGACIRO CYANGWA URAHAGAGIJE N'AYANDI",  bishobora gufasha kongera umwete n'ibyishimo. 
  • Bisubizamo intege: Nyuma yo gukora cyane igihe kirekire, gufata umwanya w'akaruhuko bisubizamo intege, umuntu agakora cyane kurushaho ndetse umusaruro ukiyongera.
  • Bishobora kugabanya kwiganyira n'umuhangayiko ukabije: Nubwo bishobora kuba byirengagizwa na bamwe. kwiyitaho ufata umwanya wo gusabana n'inshuti, kwibwira amagambo meza, kwiyandikira ibaruwa nziza, no gutembera mu busitani cyangwa se pariki  hamwe n'inshuti bishobora kugabanya ibyago byo kwandura indwara zitandura nk'iz'imitima kuko guhangayika biba biri ku rugero rukwiye/ rwo hasi.

Uko wakwiyitaho mu kazi 

Urebye tumara umwanya munini ku kazi ugerernyije n'ahandi. Niyo mpamvu kwimakaza umuco wo kwiyitaho mu kazi  bishobora kugira uruhare rukomeye/ runini mu mibereho myiza yacu muri rusange.

Uburyo butandukanye bwo kwiyitaho mu kazi

Fata uturuhuko duto: Ibi bishobora kuba iminota 5 (itanu) yo kwinanura cyangwa kugendagenda ukoresha umubiri. Ibi byagaragaye mu gutuma ubwonko n'umubiri biruhuka bigashimangira imibereho myiza y'umubiri wacu. Umuhanga witwa Anne Lamott yigeze agira ati:" Hafi y'ibintu byose bizakora nubicomoraho gato mu minota mike harimo nawe." 

Koresha itegeko rya  20-20-20 : Iri tegeko rivugako buri minota 20 umara kuri mudasobwa, ugomba kureba ikintu kiri muri fiti 20 ( metero 6) mu gihe kitari munsi y'amasegonda 20. Ibi bivugwa mu gufasha mu buzima bwiza bw'amaso.

Kuvuga HOYA: Ku bantu bamwe aho guhakana cyangwa se kuvuga HOYA, bakwemera ikintu cyashobora no gutuma basigara nta gatege na gato. Iki ni ikibazo gikomeye cyane ariko mu by'ukuri aho kugirango ukore ikintu kigusiga nta mambaraga cyangwa se kikubangabiye, ni byiza guhakana mu kinyabupfura.

Umva Indirimbo: Gutegera amatwi indirimbo nziza nimba bitakurogoya mu kazi, bituma umusemburo wa dopamine wiyongera mu mubiri, ibyishimo n'umuhati bikiyongera maze umusaruro ukaba mwinshi. 

Gerageza kunywa mazi ahagije ndetse urye ibiryo byuje intungamubiri: Igice kinini cy'imibiri yacu kigizwe n'amazi. Ni muri ubwo buryo rero kunywa amazi ahagije no kurya neza bituma umubiri ukora ku buryo bwiza butuma imibiri yacu ihorana imbaraga n'ubuzima buzira umuze.

Horana amagambo meza asubizamo intege iruhande rwawe kandi uhore uyazirikana. Ibi bishobora kuba udupapuro duto kuri mudasobwa yawe cyangwa se aho ukorera/ wicara. Ibi byongera akanyamuneza, umuhati, n'umusaruro. Urugo rw'interuro: Mfata ibikomeye cyangwa se ibinca intege nk'amahirwe yo gukura.

Imakaza umuco wo gushimira: Andika ibintu byibuze bitatu wishimira. Kubyandika bizatuma biguma mu bwonko bwawe hanyuma bihoshye intekerezo mbi zishobora gutuma udakora neza. 

Gerageza umarane umwanya nabo mukorana munaganira. Ibi bishobora kuba mu gihe mufata amafunguro ya saa sita, igihe mufite umwanya,  cyangwa se mutaha. Ibi bituma habaho ikirere kiza mu bakoze kandi bikagabanya guhangayika ndetse bikongera umubano ushyitse mu bakozi.

Niba bishoboka taka aho ukorera. Ushobora gukoresha indabo nziza cyangwa se amafoto y'umuryango wawe n'abo ukunda: Ibi bituma habaho ikirere kiza ku kazi aho abantu baruhukira siteresi ( guhangayika), bikongera ka morale, ndetse bigatera umwete wo gukora cyane ureba abo ukorera ( Umuryango wawe).

N.B: Ntabwo ibi byavuzwe huruguru ari uko bikorera buri wese ku kigero kimwe. Ibikorera umwe bishobora kudakorera undi. Urugero gusohoka cyangwa gutembera bishobora gushimisha umwe ndetse bikanamuruhura ariko undi we akishimira gusoma igitabo cyangwa se gufotora.

Ubundi buryo bwo kwiyitaho umuntu ashobora kugerageza

  • Kwisohokana
  • Gukora imyotoza ngororamubiri
  • Gusoma igitabo ukunze
  • Kureba show ukunda/ kubyina indirimbo ukunda cyane.
  • Gufata akaruhuko gato ukaba uretse gukoreshaho imbuga nkoranyambaga
  • Guteka ibiryo ukunze cyane.
  • Gukora masaje
  • Kujya koga muri pisine
  • kuryamaho mu munsi h'iminota mike cyangwa se amasaha make cyane.
  • Fasha aho bishoboka cyangwa se mu kintu ukunze
  • Fata umwnaya wo gusenga
  • Fata igihe cyawe cyo koga amazi ashyushye mu gihe cya nimugoroba witegura kuryama (ukoreshe ibihumura neza nimba ubifite)
  • Ha umwanya mwiza umuryango wawe muganire. 
  • Iga ikintu gishya buri munsi
  • Jya kwitegereza uko izuba rirasa, rirenga n'inyenyeri mu kirere.
  • Taka icyumba cyawe cyangwa se aho uba. 
  • Temeberera ahantu hari ubusitani bwiza cyangwa se pariki unafate amafoto
  • Shaka umwanya wo gukina imikino ishimishije n'umuryango wawe hamwe n'inshuti
  • Rimwe na rimwe igurire ikintu gihenze wahoze ushaka kugura. 
  • Iyandikire ibaruwa nziza cyangwa umuvugo. Ushobora no kubikorera inshuti yawe.  
  • Hobera inshuti zawe 
  • Tembera urugendo rurerure n'inshuti. 
  • Reba utuntu dusekeje nka komedi
  • Tunganya karima kawe
  • Ambara imyenda ukunda cyane/ wishimira
  • Shaka umwanya wo gusabana n'inshuti cyangwa se umuryango

Ibihimbano bijyanye no kwiyitaho
  • kwiyitaho n'iby'abantu bafite ibibazo mu buzima bujyanye no mu mutwe. Hoya siko bimeze. Nonese ninde udashaka gukira umuhangayiko, gukora neza, kumva yishimye anaruhutse?
  • Ugomba gukoresha amafaranga menshi kugirango wimenyereze kwiyitaho: Ibi ntabwo ari ukuri. Gutembera, gutekereza, kumwenyura, kuruhuka, no kumarana umwanya n'abakunzi bawe cyangwa se inshuti zawe byose nta kiguzi kienze bisaba.
  • Kwiyitaho ni uburyo bwo kwikunda kurenze ndetse kutari kwiza : Ibi si ko bimeze rwose kuko ntiwasuka mu gikombe kirimo ubusa. Mbere yo kwita ku bandi uuntu abanza akiyitaho. 
  • Kwiyitaho n' iby'igitsina gore: Nonese abagabo ntibakeneye kuruhuka, kumva bakunzwe, kugabanya siteresi/ umuhangayiko cyangwa se kongera umusaruro? Kwiyitaho ni ibya buri wese. Buri muntu wese akeneye kubaho neza mu ngeri zose z'ubuzima. 
  • kwiyitaho bitwara umwanya mwinshi cyane.  Ibi siko biri kandi mu by'ukuri ikingenzi si igihe umara ubikora, ahubwo  ni musaruro ukuramo. Nonese ubikoze, ugaha umwanya uhagije kandi mwiza umuryango wawe hanyuma urukundo rukiyongera, ibyishimo, ndetse n'amahoro agataha iwawe,  ibyo wabinganya iki? Ese ntibikwiye gukorwa ahubwo? Aho kuba ibitwara igihe ahubwo twabyita ibizana ibyishimo, amahoro, urukundo ndetse bigahosha umuhangayiko.


“Kwiyitaho ni cyo gisubizo cya mbere cyo gufasha undi muntu wese. Nimba wiyitayeho neza, wibereye mwiza, ndetse witaye ku  mpagarike yawe yose, bizafasha abandi kurushaho. Impamvu nuko bizagufasha gukura bihagije bikubashije kuzamura undi muntu hejuru.”
— Mary Lambert

Byateguwe n'itsinda ry'ubuzima
Written by Carine Mushimiyimana
Contributors: Justus Mugabo & Hyguette Irambona


 




References

Canadian Mental Health association. (2016, February 16). What is self-care? Myths and facts L CMHA national. CMHA National. 

https://cmha.ca/news/beneath-the-surface-self-care-myths-and-facts/

Global Self-Care Federation. (n.d.). What is self-care?

 https://www.selfcarefederation.org/what-is-self-care

Glowiak, M. (2024, January 23). What is self-care and why is it important for you? Southern New Hampshire University - Online & On Campus Degrees | SNHU. 

https://www.snhu.edu/about-us/newsroom/health/what-is-self-care

Indeed. (n.d.). 14 Ways to Practice Self_Care at Work ( And Why It Matters). 

https://www.indeed.com/career-advice/career-development/selfcare-at-work

REAN Foundation. (2022, October 19). Self-care myths and facts. REAN Foundation - Empower Yourself To Manage Your Health. 

https://www.reanfoundation.org/debunking-self-care-myths/

Schooley, S. (2024, April 16). How to use self-care to improve workplace productivity. business.com. 

https://www.business.com/articles/the-importance-of-self-care-for-productivity-in-an-office-environment/

Scott, E. (2024, March 6). 5 self-care practices for every area of your life. Verywell Mind. 

https://www.verywellmind.com/self-care-strategies-overall-stress-reduction-3144729

Guarnotta, E. (2023, August 8). 99 self-care activities that can improve your quality of life. GoodRx. 

https://www.goodrx.com/health-topic/mental-health/self-care-ideas-activities



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