1

2

Ijambo stress rifite inkomoko mu rurimi rw’ icyongereza, kugeza ubu ntirirabonerwa ijambo ry’ ikinyarwanda ririsimbura nubwo benshi baryita guhangayika. 3

Stress ni iki? Stress ni uburyo umubiri n’ ubwonko byitwara mu bibazo umuntu ahura nabyo, no mu buryo abishakira ibisubizo. 4

Mu mwaka wa1936 uwitwa Hans Selye yasobanuye ko stress ari igisubizo kidahamye cy’ umubiri (body) ku bibazo wifuza kubonera ibisubizo. 5

Ntabwo Stress ari indwara nkuko benshi babitekereza ariko ishobora gutera uburwayi butandukanye mu gihe yarengeje urugero. 6

Ntabwo rero umuntu yirinda stress (kuko utayigira ntaba ari muzima), ahubwo umuntu ashobora kuyigabanya ku rugero runaka… 7

Stress rero nta muntu utayigira keretse afite uburwayi bwihariye bwo mumutwe. Hariho rero stress nziza hakabaho na stress mbi (iyo yarengeje urugero). 8

IMPAMVU ZITERA STRESS IKABIJE I mpamvu zitera kugira stress mbi ni nyinshi cyane, ariko reka terebe zimwe muri zo: 9

MU KAZI: 1. Akazi kenshi Akazi kenshi si ukuvuga ko ari kabi, ariko uburyo umuntu akitwaramo bishobora kumwongerera stress, bikaba byamugiraho ingaruka mbi. 10

2. Guhohoterwa cyangwa kwirukanwa ku kazi, 3. Ubushyamirane na bagenzi bawe mukorana, 4. Gukorera mu mwuka utari mwiza n’ibindi. 11

IMUHIRA: 12

1) Kwita ku bana bato n’ abantu bakuru, 2) Kuba abagize umuryango hari ibyo batabasha kumvikanaho, 3) kutaboneka kenshi k’ umwe mu bashakanye, 4)Urusaku n’intonganya hagati y’abana, 13

MU MASHURI Kwiga igihe kirekire ntubone umwanya wo kuruhuka nabyo byongera stress. 14

-Gutsindwa, -Kugirana ibibazo n’ abarimu cyangwa n’ abayobozi b’ ishuli, -Kubura ubushobozi bwo kwishyura (ku biga birihira), -Gutinda kubona bourse (ku barihirwa), -nibindi… 15

MU BUZIMA BWA BURI MUNSI -Ubutane, -gupfusha, -kwitegura ubukwe, -uburwayi bukomeye bw’uwo mwashakanye, bw’umwana cyangwa bw’umubyeyi, 16

-kubyara, -imihangayiko yo mu buzima bwa buri munsi, -kuba mu bwigunge, -ibibazo by’ubuzima n’iby’amafaranga, -ibihe bikomeye nk’intambara n’ibiza n’ibindi. 17

BIMWE MU BIMENYETSO BYA STRESS: 1. Acceleration of heart rate 2. Dilation of coronary arteries 3. Dilation of bronchial tubes 4. Increase in force of heart contractions 5. Increase in rate of metabolism 18

6. Increase in anxiety 7. Increase in gastrointestinal motility 8. Increase in rate and depth of respiration 9. Decrease in feeling of tiredness 10. Decrease in Salvation (dry mouth) 11. Dilation of pupils 19

UBURWAYI BUSHOBORA GUTERWA NA STRESS IKABIJE 20

Diarrhea Nausea Indigestion Sphincter of Oddi spasms Spastic colon 21

Irritable bowel syndrome Heart disease Vaginal yeast infection Bladder infections Fiber myalgia Arthritis High blood pressure Constipation 22

Colds and sinus infections Depression Hyperventilation Asthma Anemia Headaches Migraines Diabete 23

IBYO WAKORA NGO UGABANYE STRESS 24

1. Gukora imyitozo ngororamubiri igihe cy’iminota 30 nibura 2 cyangwa 3 mu cyumweru. 25

2. Kubahiriza gahunda yo kuryama : 26

Ni byiza kandi kuryama hashize nibura amasaha abiri umaze kurya. Kandi ukirinda kurya ibiryo bitinda mu nda ugiye kuryama. 27

3. Kwitondera imicungire y’ umutungo: Ibi wabikora wirinda imyenda/amadeni yo mu rwego rwo hejuru cyangwa se imikino igusaba amafaranga. 28

4. Kunanura umubiri (massage) : Ushobora kujya aho bakora massage bakagufasha 29

5. Kubyuka kare: Iyo ubyutse kare bikurinda gukererwa haba mu kazi cyangwa se mu ishuri. Jya ugerageza kwiha igihe cyo kwitegura buri kimwe cyose ugiye gukora. Ibi kandi bigufasha gukoresha igihe cyawe uko bikwiye. 30

6. Kudahunga ibibazo : Kwirinda guheranwa n’ibibazo ahubwo ukagerageza kubishakira igisubizo. 31

7. Kugerageza gukora buri kintu mu mwanya wacyo: Ibi wabigerageza wirinda icyo ari cyo cyose cyakurangaza mu gihe uri mu kazi. Muri ibyo, harimo nko kwitaba telefoni, gusoma no kohereza ubutumwa bitajyanye n’ akazi kawe. 32

8. Kugendera ku ngengabihe yawe ya buri munsi: Aha icyo usabwa ni ugutegura ibyo ugomba gukora uhereye ku by’ingenzi kurusha ibindi. Ikindi, ugomba no guteganya umwanya w’ akaruhuko hagati y’igikorwa n’ikindi. 33

9. Kunywa amazi mu gitondo ukibyuka nibura ibirahure bibiri ku muntu mukuru 34

35

36

5:15. Nuko mwirinde cyane uko mugenda mutagenda nk’ abatagira ubwenge, ahubwo mugende nk’ abanyabwenge, 5:16. mucunguze uburyo umwete kuko iminsi ari mibi. 5:17. Nuko ntimukabe abapfu, ahubwo mumenye icyo Umwami wacu ashaka. _____________________ 37

38