Na let na nɛt... di bɛst tɛm fɔ slip. Bɔt yu stil de na yu fon. Yu de kip de chɛk di nyus bɔt bad tin dɛn we de apin na di kɔntri ɛn di wɔl, sɔri stori, aksidɛnt... Yu tu sabi dis abit? Sɔntɛm yu nɔ no am, bɔt yu de du dis, na nyu abit we dɔn skata bitwin bɔku pipul dɛn. Insay Inglish, dɛn kin kɔl dis ‘Doomscrolling’ ɔ ‘Doomsurfing’. Fɔ tɔk am simpul wan, wi kin kɔl dis di akt fɔ kɔntinyu fɔ luk bad nyus, sɔri tin dɛn, disasta, ɛn ɔda tin dɛn na soshal midia ɔ na nyus, ɛn nɔ stɔp.
Imajin aw yu go fil if yu si dɛn tin ya ɔltɛm? Dis abit kin afɛkt yu maynd ɛn bɔdi we yu nɔ bin want. I kin mek yu nɔ ebul fɔ pe atɛnshɔn, yu maynd de waka waka, ɛn yu kin fil taya bad bad wan. Risach dɔn sho bak se dɛn filin ya kin mek yu nɔ slip igen, yu nɔ kin want fɔ it, ɛn ivin nɔ want fɔ du ɛnitin .
If yu dɔn gɛt mental wɛl bɔdi prɔblɛm lɛk wae yu de wɔri ɔr pwɛl hat, dis Doomscrolling abit kin mek yu gɛt panik atak.
Okay, so lɛ wi tɔk bɔt dis abit smɔl mɔ ɛn si aw fɔ brok am.
Udat kin gɛt dis abit pas ɔlman?
Ɛnibɔdi kin lɔs insay di shuffle fɔ bad nyus ɛn soshal midia post fɔ awa dɛn, bɔt wan stɔdi dɔn sho se sɔm grup dɛn kin gɛt dis mɔ.
- I tan lɛk se man dɛn kin du dis smɔl pas uman dɛn.
- Yɔŋ pipul dɛn kin du dis abit pas ol pipul dɛn.
- Pipul dɛn we kin ɔltɛm intres pan pɔlitiks ɛn we kin tek pat pan dɛn tin dɛn de, kin gɛt mɔ Dumscrolling.
Wetin mek wi kin adikshɔn to dis ɛn wi nɔ kin ivin no?
Wi ɔl lɛk fɔ no bɔt di tin dɛn we de afɛkt wi ɛn wetin de apin na di kɔntri. Di tɛm we COVID-19 pandemik, wɛda disasta, pɔlitikal kraysis, ɛn ɔda tin dɛn, wi ɔl bin de wach di nyus. Natin nɔ bad wit dat. De prɔblɛm kin bigin wae dis kin krɔs di layn ɛn bigin fɔ afɛkt wi ɛvride layf ɛn mɛntɛl hεlth.
Sɔm pan di rizin dɛn we mek dis abit rili klia. Lɛ wi si wetin dɛn bi.
| Rizin | Dis na aw i kin apin. |
|---|---|
| Fɔ validet di we aw pɔsin de fil | If yu fil bad ɔ vɛks fɔ wan nyus, yu kin luk fɔ mɔ tin dɛn we go sho se yu fil da we de. Dis tɛm ya, yu nɔ go no bɔt impɔtant tin dɛn we nɔ gri wit wetin yu de fil. |
| Fɔ lɔs insay midul bad tin dɛn | Sɔntɛm yu kin pik yu fon wit di intenshɔn fɔ si sɔntin we gud ɛn we go mek yu fil fayn. Bɔt jɔs afta yu si wan bad nyus so, i kin go ɛn yu kin lɔs insay wan si we gɛt bad nyus. |
| Yu kin yus fɔ skrol | Bikɔs yu tink se yu nid fɔ wach di nyus, yu maynd jɔs de yus to am. Dɔn, fɔ natin, yu pik yu fon ɛn bigin fɔ skrol pan am bikɔs yu nɔ yus yus fɔ du am. |
| Tray fɔ avɔyd fɔ gɛt sɔri-at | We yu de fil bad ɔ yu de fil yu wan, yu kin spɛn mɔ tɛm na yu fon pas aw yu fɔ spɛn, ɛn op se yu go ebul fɔ rɔnawe pan di filin. Bɔt fɔ tru, i kin jɔs mek yu fil bad as tɛm de go. |
OCD kondishɔn ɛn Doomscrolling
Sɔm masta sabi bukman dɛn se pipul dɛn we gɛt wan sik we dɛn kɔl Obsessive-Compulsive Disorder (OCD) kin du doomscrolling. If yu gɛt dis sik, yu maynd kin de pan wan tɔpik ɛn yu kin skrol pan am ɔltɛm fɔ tray fɔ mek yu nɔ fred ɛn wɔri bɔt am. If yu tink se yu kin gɛt dis sik, tritmɛnt lɛk Cognitive Behavioral Therapy (CBT) kin ɛp yu fɔ brok dis saykl. I bɛtɛ fɔ tɔk to yu dɔktɔ bɔt dis.
Okay, so aw yu go pul dis abit?
Pan ɔl we dis kin tan lɛk big prɔblɛm, bɔku simpul tin dɛn de we yu kin du fɔ ɛp yusɛf fɔ lɛf dis abit. Lɛ wi tek wan luk pan wetin dɛn bi.
- Mek apɔntinmɛnt:Set wan tɛm limit ɛvride fɔ jɔs luk soshal midia/nyuz. Fɔ ɛgzampul, 15 minit na mɔnin ɛn 15 minit na nɛt. I go bɛtɛ mɔ if yu sɛt tayma na yu fon fɔ mek yu no we da tɛm de dɔn.
- Ridyus Notis: Ridyus di nɔmba fɔ di nyus notis we de kam na yu fon frɔm ap dɛn. Dis go mek yu nɔ nid fɔ pik yu fon we yu nɔ nid.
- Nɔ fala tin dɛn we de mek yu fil wɔri: Tink bɔt fɔ nɔ fala nyus pej ɛn akɔn dɛn we de mek yu strɛs ɛn sɔri pas ɔl. Yu gɛt rayt fɔ pik wetin yu de si.
- Yu fɔ tink gud wan: We yu si se yu de pik yu fon ɛn skrol fɔ natin, na fɔ no bɔt am. Tink to yusɛf se, "O, a de du dis bikɔs a gɛt abit." Yu nɔ nid fɔ bit yusɛf, bɔt yu fɔ tink gud wan. As tɛm de go, di abit go dɔn.
- Pe atɛnshɔn to aw yu de fil: Tink bɔt aw yu de fil we yu de du Doomscrolling. If yu fil bad, wɔri, ɔ vɛks, dat na fayn tɛm fɔ put yu fon dɔŋ ɛn tek smɔl tɛm fɔ blo.
- Layf insay di prɛsɛn: Yu kin si se yu de fred di wɔs tin we go apin pan sɔntin we yu si sɔm post dɛn? Na dɛn kayn tɛm ya, aks yusɛf se, "Nɔto ɔda tin de we go apin we rili rial, we bɛtɛ pas am?" Fokus pan wetin rili de apin insay di tɛm we wi de naw. Mindfulness meditation kin bi big ɛp wit dis.
- Skrol sloslo: We yu skrol ɔp ɛn dɔŋ di skrin kwik kwik wan, dat go jɔs mek yu wɔri mɔ ɛn mɔ. Slow down smɔl ɛn tink bɔt wetin yu de luk.
- Put yu fon bifo yu go slip: Stɔp fɔ yuz yu fon ɔ tablɛt fɔ at le 2 awa bifo yu go slip . If i pɔsibul, kip yu fon na do na di bedrum. Dis go ɛp yu fɔ slip fayn.
- Liv layf we pas yu fon: Spɛn tɛm wit yu famili ɛn padi dɛn. Ɛnjɔy di tin dɛn we yu lɛk fɔ ɛnjɔy. Ɛksasayz. Dɛn tin ya go mek yu fɔgɛt bɔt yu fon.
If, afta yu dɔn du ɔl dis, yu stil gɛt prɔblɛm fɔ lɛf di abit, ɛn if yu fil se yu de sɔfa wit wɔri ɔ pwɛl hat, duya go to dɔktɔ ɛn nɔ de te. Yu go fil bɔku fridɔm we yu gɛt di tritmɛnt ɛn sɔpɔt we yu nid.
Mɛsej we dɛn kin kɛr go na os
- Doomscrolling na di akt fɔ chase bad nyus ɛn sɔri tin dɛn ɔltɛm. Dis kin gɛt bad bad impak pan yu maynd wɛl bɔdi.
- Dis kin mek yu gɛt siriɔs prɔblɛm lɛk wae yu nɔr de slip, yu nɔr kin want fɔ it, yu nɔr kin rɛst, yu kin wɔri, ɛn yu at pwɛl.
- Tray fɔ kɔntrol dis abit wit simpul tin lɛk fɔ stɔp di tɛm we yu de spɛn fɔ wach nyus/sɔshial midia, fɔ ridyus di notis, ɛn fɔ avɔyd tin dɛn we de mek yu wɔri.
- If dis abit at fɔ kɔntrol yusɛf ɛn i de afɛkt yu ɛvride layf, go mɔs go to dɔktɔ to advays. I nɔto natin fɔ shem.
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