Kwafika usiku kwambiri... nthawi yabwino yogona. Koma mumakhalabe pafoni yanu. Mumapitiliza kuyang'ana nkhani zokhudza zinthu zoipa zomwe zikuchitika mdziko muno ndi padziko lonse lapansi, nkhani zachisoni, ngozi... Kodi chizolowezichi mukuchidziwanso? Mwina simukudziwa, koma mukuchita izi, chizolowezi chatsopano chomwe chafalikira pakati pa anthu ambiri. Mu Chingerezi, izi zimatchedwa 'Doomscrolling' kapena 'Doomsurfing'. Mwachidule, timatcha izi kukhala kuyang'ana nkhani zoipa nthawi zonse, zochitika zachisoni, masoka, ndi zina zotero pa malo ochezera a pa Intaneti kapena m'nkhani, popanda kusiya.
Tangoganizirani momwe mungamvere mutaona zinthuzi mobwerezabwereza? Chizolowezichi chingakhale ndi zotsatira zosayembekezereka pa maganizo ndi thupi lanu. Chingakupangitseni kulephera kuyang'ana kwambiri, maganizo anu amayendayenda, ndipo mumamva kutopa kwambiri. Kafukufuku wasonyezanso kuti malingaliro amenewa angakuthandizeni kusowa tulo, kusowa chilakolako cha chakudya, komanso ngakhale kutaya chidwi chochita chilichonse .
Ngati muli kale ndi matenda amisala monga nkhawa kapena kuvutika maganizo, chizolowezi cha Doomscrolling ichi chingayambitse mantha.
Chabwino, tiyeni tikambirane za chizolowezichi mozama pang'ono ndikuona momwe tingachithetsere.
Ndani amene amakonda kwambiri chizolowezichi?
Aliyense akhoza kusochera mu nkhani zoipa ndi zolemba pa malo ochezera kwa maola ambiri, koma kafukufuku wina adapeza kuti magulu ena amakonda kwambiri izi.
- Zikuoneka kuti amuna amachita izi mochulukira pang'ono kuposa akazi.
- Achinyamata ndi omwe ali ndi mwayi waukulu wochita izi kuposa achikulire.
- Anthu omwe nthawi zonse amakonda ndale ndipo amachita nawo zinthu zimenezi amakhala ndi mwayi wochita zinthu zowononga chilengedwe.
N’chifukwa chiyani timayamba kukonda kwambiri zimenezi popanda kuzindikira?
Tonsefe timakonda kukhala ndi chidziwitso cha zinthu zomwe zimatikhudza komanso zomwe zikuchitika mdziko muno. Pa nthawi ya mliri wa COVID-19 , masoka a nyengo, mavuto andale, ndi zina zotero, tonse tinaonera nkhani. Palibe cholakwika ndi zimenezo. Vuto limayamba pamene izi zadutsa malire ndikuyamba kukhudza miyoyo yathu ya tsiku ndi tsiku komanso thanzi lathu la maganizo.
Zina mwa zifukwa zomwe zimayambitsa chizolowezichi ndi zosamveka bwino. Tiyeni tiwone zomwe zili.
| Chifukwa | Umu ndi momwe zimachitikira. |
|---|---|
| Kutsimikizira malingaliro a munthu | Ngati mukumva chisoni kapena kukwiya ndi nkhani inayake, mumayang'ana zambiri zomwe zimatsimikizira kuti mukumveradi zimenezo. Pakadali pano, mosadziwa munganyalanyaze mfundo zofunika zomwe zimatsutsana ndi momwe mukumvera. |
| Kusochera pakati pa zinthu zoipa | Mwina mumatenga foni yanu ndi cholinga chofuna kuona chinthu chabwino komanso cholimbikitsa. Koma mukangoona nkhani imodzi yoipa, imachoka ndipo mumasochera munyanja ya nkhani zoipa. |
| Kusuntha mwachizolowezi | Popeza mukuganiza kuti muyenera kuonera nkhani, maganizo anu amangozolowera. Kenako, popanda chifukwa, mumatenga foni yanu ndikuyamba kuifufuza chifukwa cha chizolowezi. |
| Kuyesetsa kupewa chisoni | Mukakhala ndi chisoni kapena kusungulumwa, mutha kuthera nthawi yambiri pafoni yanu kuposa momwe muyenera kuyembekezera, koma kwenikweni, zimangokupangitsani kumva chisoni kwambiri pamapeto pake. |
Matenda a OCD ndi Doomscrolling
Akatswiri ena amanena kuti anthu omwe ali ndi vuto la maganizo lotchedwa Obsessive-Compulsive Disorder (OCD) akhoza kuchita zinthu zowononga thanzi lawo. Ngati muli ndi vutoli, maganizo anu amakhala pa nkhani imodzi ndipo mumaifufuza mobwerezabwereza pofuna kuchepetsa mantha ndi nkhawa zomwe muli nazo. Ngati mukuganiza kuti muli ndi vutoli, mankhwala monga Cognitive Behavioral Therapy (CBT) angakuthandizeni kuthetsa vutoli. Ndi bwino kulankhula ndi dokotala wanu za izi.
Chabwino, ndiye mungatani kuti muchotse chizolowezichi?
Ngakhale izi zingawoneke ngati vuto lalikulu, pali zinthu zambiri zosavuta zomwe mungachite kuti mudzithandize kusiya chizolowezichi. Tiyeni tiwone zomwe zili.
- Konzani nthawi yokumana:Ikani malire a nthawi tsiku lililonse kuti muzingoyang'ana pa malo ochezera/nkhani zokha. Mwachitsanzo, mphindi 15 m'mawa ndi mphindi 15 usiku. Zingakhale bwino kwambiri ngati mungayike chowerengera nthawi pafoni yanu kuti chikudziwitseni nthawiyo ikatha.
- Chepetsani Zidziwitso: Chepetsani chiwerengero cha zidziwitso za nkhani zomwe zimabwera pafoni yanu kuchokera ku mapulogalamu. Izi zichepetsa kufunika kotenga foni yanu mosafunikira.
- Siyani kutsatira zinthu zomwe zimakupangitsani kukhala ndi nkhawa: Ganizirani kusiya kutsatira masamba ndi nkhani zomwe zimakupangitsani kukhala ndi nkhawa komanso chisoni chachikulu. Muli ndi ufulu wosankha zomwe mukufuna kuwona.
- Samalani: Mukapeza kuti mukutenga foni yanu ndikuyiyang'ana popanda chifukwa, dziwani izi. Dzifunseni nokha kuti, "Ayi, ndikuchita izi chifukwa cha chizolowezi." Simuyenera kudzipweteka nokha, koma dziwani. Pakapita nthawi, chizolowezicho chidzatha.
- Samalani ndi momwe mukumvera: Ganizirani momwe mukumvera mukamalemba Doomscrolling. Ngati mukumva chisoni, kuda nkhawa, kapena kukwiya, nthawi yabwino yoti muyike foni yanu pansi ndikupumula.
- Khalani ndi moyo wamakono: Kodi mumaopa zinthu zoipa kwambiri zomwe zingachitike mukawona zolemba zina? Nthawi zina, dzifunseni kuti, "Kodi palibe zotsatira zina, zenizeni, komanso zabwino?" Yang'anani pa zomwe zikuchitikadi pakali pano. Kusinkhasinkha mwanzeru kungathandize kwambiri pa izi.
- Yendetsani pang'onopang'ono: Kuyenda mofulumira mmwamba ndi pansi pazenera kumangowonjezera nkhawa yanu. Chepetsani pang'ono ndikuganizira zomwe mukuyang'ana.
- Ikani foni yanu patali musanagone: Siyani kugwiritsa ntchito foni kapena piritsi yanu osachepera maola awiri musanagone . Ngati n'kotheka, sungani foni yanu panja pa chipinda chogona. Izi zidzakuthandizani kugona bwino.
- Khalani moyo woposa foni yanu: Khalani ndi nthawi ndi banja lanu ndi anzanu. Chitani zinthu zomwe mumakonda kuchita. Kuchita masewera olimbitsa thupi. Zinthu zimenezi zidzakupangitsani kuiwala za foni yanu.
Ngati, mutachita zonsezi, mukuvutikabe kusiya chizolowezichi, ndipo ngati mukumva kuti mukuvutika ndi nkhawa kapena kuvutika maganizo, chonde pitani kwa dokotala mwamsanga. Mudzamva bwino kwambiri mukalandira chithandizo ndi chithandizo chofunikira.
Uthenga Wopita Nawo Kunyumba
- Kufufuza zinthu molakwika (Doomscrolling) ndi njira yopezera nkhani zoipa ndi zochitika zomvetsa chisoni nthawi zonse. Izi zitha kuwononga thanzi lanu la maganizo.
- Izi zingayambitse matenda aakulu monga kusowa tulo, kusowa chilakolako cha chakudya, kusowa mtendere, nkhawa, komanso kuvutika maganizo.
- Yesetsani kuwongolera chizolowezichi ndi zinthu zosavuta monga kuchepetsa nthawi yomwe mumathera mukuonera nkhani/malo ochezera a pa Intaneti, kuchepetsa zidziwitso, komanso kupewa zinthu zomwe zimakupangitsani kuda nkhawa.
- Ngati chizolowezichi chikuvuta kuchiletsa wekha ndipo chikukhudza moyo wako watsiku ndi tsiku, funsani upangiri kwa dokotala. Sichoyenera kuchita manyazi nacho.
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