Nigute ushobora gukoresha umupira wa Stress neza

Nigute ushobora gukoresha umupira wa Stress neza
Shimangira imipira,bizwi kandi nk'ibigabanya imihangayiko cyangwa imipira yo guhangayika, ni ibikinisho bito, bikinishwa bigenewe gufasha abakoresha kugabanya imihangayiko, guhangayika, no guhagarika umutima. Ziza muburyo butandukanye, ingano, nibikoresho, ariko intego yabo yibanze ikomeza kuba imwe: gutanga isoko yumubiri yo guhangayika no guteza imbere kuruhuka. Muri iki gitabo kirambuye, tuzasesengura uburyo butandukanye ushobora gukoresha umupira uhangayitse kugirango utezimbere imitekerereze yawe numubiri.

Gusobanukirwa Inyungu Zumupira
Mbere yo kwibira muburyo bwo gukoresha umupira uhangayitse, ni ngombwa kumva inyungu batanga:

Kugabanya Stress: Gufata umupira uhangayitse birashobora gufasha kugabanya imihangayiko utanga imyitozo ngororamubiri irangaza ibitekerezo mubitekerezo bitesha umutwe.

Kuruhura imitsi: Igikorwa cyo gukanda no kurekura kirashobora gufasha kuruhura imitsi yintoki nintoki, kugabanya imitsi.

Kunoza Icyerekezo: Gukoresha umupira uhangayitse birashobora gufasha kunoza ibitekerezo mugutanga tactile itera imbaraga kubakoresha muriki gihe.

Kugabanya ububabare: Kuri bamwe, gukoresha umupira uhangayitse birashobora gufasha kugabanya ubwoko bumwebumwe bwububabare, nko kubabara umutwe cyangwa kubabara ingingo, mugutezimbere amaraso no kuruhuka.

Igikoresho cyo kuvura: Imipira ya Stress ikoreshwa muburyo bwo kuvura, nko kuvura akazi cyangwa amasomo yo gucunga ibibazo, kugirango bafashe abakiriya guteza imbere uburyo bwo guhangana nihungabana.

Guhitamo Umupira Ukwiye
Kugira ngo ukoreshe umupira uhangayitse, ugomba guhitamo imwe ijyanye nibyo ukeneye:

Ibikoresho: Imipira ya Stress irashobora gukorwa mubikoresho bitandukanye, nka gel, ifuro, reberi, cyangwa plastiki yoroshye. Hitamo ibikoresho ubona byoroshye gukanda kandi bitanga urugero rukwiye rwo guhangana.

Ingano: Ingano yumupira uhangayitse igomba kuba nziza kubiganza byawe. Bikwiye kuba byoroshye gufata kandi ntabwo ari binini cyane cyangwa bito.

Imiterere: Imipira imwe ihangayikishije ifite isura igaragara, ishobora gutanga ibyiyumvo byiyongera. Hitamo imiterere ubona ishimishije kandi idakabije.

Kuramba: Shakisha umupira uhangayitse uramba kandi ushobora kwihanganira gukoreshwa buri gihe udatakaje imiterere cyangwa imikorere.

Portable: Kubera ko ushobora gushaka gukoresha umupira wawe uhangayitse muburyo butandukanye, hitamo imwe yoroshye gutwara.

Ubuhanga bwo gukoresha umupira wa Stress
Noneho ko ufite umupira wawe uhangayitse, dore uburyo bumwe bwo kubikoresha neza:

1. Gufata ibyingenzi
Fata umupira wa Stress: Shira umupira wumutwe mukiganza cyawe hanyuma ufunge intoki zawe.
Kunyunyuza: Kanda buhoro umupira wumunaniro, ushyireho igitutu nintoki zawe.
Kurekura: Kurekura gahoro gahoro kandi woroshye ukuboko kwawe.
Subiramo: Subiramo gukanda no kurekura icyerekezo muminota mike.
2. Kwikubita imbere
Tangira urumuri: Tangira ukanda urumuri hanyuma wongere buhoro buhoro umuvuduko.
Komeza Umuvuduko: Fata umuvuduko wiyongereye kumasegonda make mbere yo kurekura.
Iterambere: Komeza utere imbere kugirango ugabanye cyane nkuko byoroshye, kandi burigihe birangirana no kurekura.
3. Gukubita
Gutera umupira: Shyira umupira uhangayitse hejuru kandi ureke.
Gufata: Fata umupira ukoresheje ukuboko kwawe.
Igenzura: Witoze kugenzura bounce ukoresheje ukuboko kwawe, bishobora gufasha kunoza guhuza amaso-ijisho no kwibanda.
4. Tera kandi ufate
Tera: Fata umupira uhangayitse witonze mu kirere cyangwa hejuru y'icyumba.
Gufata: Fata ukoresheje ukuboko kumwe cyangwa byombi.
Injyana: Shiraho injyana hamwe nu guta no gufata, bishobora kuguhumuriza no kugufasha gukuraho ibitekerezo byawe.
5. Massage
Koza umupira: Zingurura umupira uhangayitse munsi yukuboko cyangwa ikirenge, ubikoreshe nkigikoresho cya massage.
Ingingo zingutu: Wibande kubice bifite ipfundo cyangwa impagarara, shyira igitutu nkuko bikenewe.
Himura Buhoro: Himura umupira gahoro gahoro kugirango urekure impagarara.
6. Fidgeting
Fidget: Koresha umupira uhangayitse nkigikoresho cya fidget, uzunguruke hagati yintoki zawe cyangwa intoki.
Kurangara: Ibi birashobora kurangaza mugihe cyo guhangayika cyane cyangwa guhangayika.
7. Imyitozo yo guhumeka
Gereranya no guhumeka: Gabanya umupira uhangayitse mugihe uhumeka hanyuma urekure uko uhumeka.
Guhumeka neza: Koresha icyerekezo kugirango ufashe kugenzura umwuka wawe, bishobora kurushaho kugabanya imihangayiko.
8. Gukoresha Ibiro
Igikinisho cyo kumeza: Bika umupira uhangayitse kumeza mugihe ukeneye kuruhuka byihuse.
Amateraniro: Gabanya umupira mu buryo bwihishe mugihe cyinama kugirango bigufashe gukomeza guhanga amaso no gutuza.
9. Gusinzira mbere yo gusinzira
Umuyaga Hasi: Koresha umupira uhangayitse kugirango ufashe umuyaga mbere yo kuryama, utezimbere kuruhuka.
Gahunda yo Kuruhuka: Shyira mubikorwa byawe byo kuryama kugirango werekane umubiri wawe ko igihe kigeze cyo kuruhuka.
10. Gucunga amaganya
Ibitero byo guhangayika: Mugihe cyo gutera impungenge, ibikorwa byumubiri byo gukanda umupira uhangayitse birashobora kugufasha.
Icyitonderwa: Wibande kubyunvikana aho kwikuramo ibitekerezo.
Gukoresha Imipira ya Stress kubintu byihariye
Imipira ya Stress irashobora kugirira akamaro cyane abantu bafite ibihe bimwe:

Guhagarika umutima
Tekinike Yubutaka: Koresha umupira uhangayitse nkubuhanga bwo guhanagura kugirango ugarure intumbero kurubu mugihe cyubwoba.
ADHD nibibazo byibanze
Gukangura Amayeri: Gukangura amayeri birashobora gufasha abafite ADHD cyangwa kwibanda kubibazo kwibanda cyane kubikorwa.
Gukomeretsa inshuro nyinshi (RSI)
Igikoresho cy'imyitozo ngororamubiri: Koresha umupira uhangayitse nkigice cyo gukora imyitozo yintoki kugirango ufashe gukumira cyangwa gukira RSI.
Indwara ya rubagimpande
Kwitonda witonze: Gufata umupira uhangayitse birashobora gutanga kugenda neza kubiganza bya rubagimpande, bifasha kugumya guhinduka.
Kwisubiraho nyuma yubwonko
Igikoresho cyo kuvura: Abavuzi b'umwuga bakunze gukoresha imipira yo guhangayika kugirango bafashe abarwayi kugarura imbaraga n'intoki nyuma yubwonko.
Indwara ya Autism Spectrum (ASD)
Igikoresho cya Sensory: Kubantu bafite ASD, imipira yo guhangayika irashobora gutanga uburambe butuje, bufasha kugenzura amarangamutima.
Inama zo gukoresha neza
Gukoresha bisanzwe: Koresha umupira wawe uhangayitse buri gihe kugirango wongere inyungu zayo. Shyira mubikorwa byawe bya buri munsi.

Isuku: Komeza umupira wawe uhangayitse. Kwoza n'isabune yoroheje n'amazi buri gihe, cyane cyane iyo ubikoresha ahantu rusange.

.: Niba wumva ububabare cyangwa utamerewe neza mugihe ukoresheje umupira uhangayitse, hagarara kandi uhindure gufata cyangwa igitutu.

Ubushakashatsi: Gerageza tekinike zitandukanye kugirango ubone icyakubera cyiza. Uburambe bwa buriwese hamwe no kugabanya ibibazo birihariye.

Shiraho Intego: Koresha umupira wawe uhangayitse murwego rwo gukora imyitozo yo gutekereza. Shiraho intego, nko kugabanya imihangayiko cyangwa kongera ibitekerezo, mbere yuko utangira.

Ihangane: Ihangane wenyine. Kugabanya imihangayiko bifata igihe, kandi inyungu zo gukoresha umupira uhangayitse ntizihita.

Ubuyobozi bw'umwuga: Niba ukoresha umupira uhangayitse muri gahunda yo kuvura, korana numunyamwuga kugirango urebe ko uyikoresha neza kandi neza.

Umwanzuro
Imipira ya Stress ni ibikoresho byoroshye bishobora kugira ingaruka zikomeye kurwego rwo guhangayika no kumererwa neza muri rusange. Mugusobanukirwa inyungu, guhitamo umupira uhangayitse, no kuwukoresha neza hamwe nubuhanga bukwiye, urashobora kwinjiza iki gikoresho cyoroshye-gukoresha mubuzima bwawe bwa buri munsi kugirango ukemure ibibazo no guhangayika. Wibuke, urufunguzo rwo gukoresha umupira uhangayitse neza ni ugukoresha buri gihe no gushakisha uburyo bukora neza kuri wewe. Noneho, fata umupira uhangayitse hanyuma utangire kunyunyuza inzira yawe mubuzima bwisanzuye kandi bwibanze.