Gusa nubwo akenshi tuvuga kubura ibitotsi hagahita humvikana kurara ijoro ryose ukanuye nyamara si byo gusa. Iyo tuvuze kubura ibitotsi haba havuzwe:
• Kuryama ugatinda gusinzira
• Gukanguka mu gicuku kongera gusinzira bikagorana
• Gukanguka kare cyane butaracya neza ntiwongere gusinzira
• Gusinzira ibice, ukajya ukanguka ukongera ugasinzira gato
Mu gihe gusinzira neza ari umwe mu miti ya stress n'umunaniro nyamara kubura ibitotsi byo ni ikibazo gishobora guteza zimwe mu ngaruka zikurikira:
• Umunaniro, umunabi no guhondobera ku manywa
• Umubyibuho udasanzwe
• Kugabanyuka k'ubudahangarwa bw'umubiri
• Kuzamuka k'umuvuduko w'amaraso, bishobora gutera indwara z'umutima na
diyabete
• Ububabare buhoraho
• Kwiheba no kwigunga
• Kubura ingufu ku kazi
Ahantu uryama n'uburyo uryamamo bigira uruhare runini mu misinzirire yawe bityo dore ibyo wakora maze ukabasha gusinzira neza
Gerageza kuryama ku masaha adahinduka, buri munsi
Jya ukora agasiporo katavunanye cyane kamara byibuze iminota 30 buri munsi nibiba byiza, ubikore mbere yo kuryama. Gusa wirinde siporo y'ingufu mu masaha y'umugoroba
Shakisha uko wabona urumuri ruhagije mu masaha ya kumanywa. Ibi bituma ubwonko bukanguka bukabasha gutandukanya amanywa n'ijoro
Mbere yo kuryama banza woge amazi ashyushye
Aho uryamye hagomba kuba ari heza, hatari urumuri n'urusaku kandi nta mpumuro idasanzwe ihari. Kandi ntihagomba kuba hashyushye cyane cyangwa hakonje cyane
Ahantu ho kuryama imenyereze ko ari aho kuryama gusa. Ikintu wemerewe kuba wahakorera kindi ni imibonano mpuzabitsina gusa. Ibindi nko kurya, gusoma, kureba filimi ntibyemewe kuba byakorerwa mu buriri
Jya kuryama igihe wumva ko ari ngombwa cyangwa amasaha wiyemeje kuryamiraho yageze. Ntukaruhukire mu cyumba cyo kuryamamo
Niba umaze iminota 20 mu buriri utarasinzira byuka ugire akantu ukora nko gusoma igitabo, cyangwa ukore imibonano, wongere uryame.
Irinde kurya ugahaga cyane nijoro kuko nabyo bibangamira ibitotsi
Gabanya amasaha uryama ku manywa
Irinde gukoresha terefoni cyangwa ibindi bizana urumuri nka mudasobwa Urumuri rwa terefoni ruri mu bibangamira ibitotsi
Muri macye ngibyo ibyo ugomba kuzirikana no kwitaho mu gihe ubura ibitotsi nijoro. Ibi nubigerageza bikanga kugira icyo bitanga niho wazagana ivuriro abaganga bakagufasha.
