Ngaba ngamanye amaxesha uziva ngathi uchitha iiyure ezininzi kuFacebook , kuYouTube, okanye udlala umdlalo, kodwa awukwazi ukuyeka? Nangona oku kuqhelekile kwabanye abantu, kubantu abadala abanengxaki yokungabi namdla wokugxila (ADHD), le meko inokuba mandundu kangangokuba inokukhokelela kwimeko ebizwa ngokuba yi-'Internet Addiction.' Enyanisweni, uphando lubonisa ukuba malunga nama-20% abantu abadala abaselula abane-ADHD banengxaki. Ngoko ke, masithethe ngale nto nzulu namhlanje.
Yintoni umlutha we-intanethi?
Ngamafutshane, ukuba likhoboka yinto oyenzayo rhoqo ide ichaphazele ubomi bakho, wena kunye nabo bakungqongileyo. Ukuba unekhoboka le-intanethi, usenokuba uchitha iiyure ezininzi zexesha lakho kwizinto ezifana nezi:
- Ukudlala imidlalo ekwi-intanethi
- Ukungcakaza kwi-Intanethi
- Ukuchitha ixesha kwimidiya yoluntu
- Ukuthenga kwi-intanethi
- Ukubukela iividiyo ezingafunekiyo okanye iphonografi (i-P ORN graphic)
Ingakumbi ukuba une-ADHD, kwaye ayiphathwa kakuhle, kunokwenzeka ukuba uchithe ixesha elingakumbi kwi-intanethi kunokuba kufanele. Imidlalo ekwi-intanethi ingakumbi inokuba yingxaki enkulu kubantu abane-ADHD. Kuba inomdla kakhulu, kwaye ikunika ithuba lokuthetha nokunxibelelana nabanye abantu ngelixa udlala umdlalo. Ulwaneliseko olukhawulezileyo olulunikayo lwenza kube nzima kakhulu ukwahlukana nalo.
Ngaba nawe unazo ezi mpawu?
Ukuba ukrokrela ukuba unengxaki yokusebenzisa i-intanethi, jonga ezi mpawu zingasentla ukuze ubone ukuba ziyasebenza na kuwe. Ezi zezona mpawu ziphambili.
| Uphawu lokulutha | Kalula nje... |
|---|---|
| Ayinakuthinteleka | Kunzima kakhulu ukuphuma kwi-intanethi, nokuba unomsebenzi obalulekileyo okanye umsebenzi omele uwenze. Uchitha iiyure ezininzi usithi, "Ndiza kuyeka emva kwemizuzu emi-5." |
| Ukuba nomsindo | Ukuba ulahlekelwa yi-intanethi yakho aze umntu akuxelele ukuba uyicime, uza kukhawuleza ube nomsindo, ucaphuke, uze uthethe ngokuvakalayo. |
| Uxinzelelo | Xa ungekho kwi-intanethi, uziva ulusizi, unesizungu, ungenanto, okanye udandathekile. |
| Ndisoloko ndicinga ngayo | Nokuba wenza enye into, ingqondo yakho ihlala ibaleka ngezinto ezifana nomdlalo wakho owuthandayo kwi-intanethi okanye i-feed yakho yemidiya yoluntu. |
| Ukuphepha ezinye izinto | Bafumana iindlela zokuchitha ixesha kwi-intanethi endaweni yokuphuma nabahlobo nokuchitha ixesha nosapho. |
| Lowo ufihlayo | Uyabafihla abanye ukuba ixesha lakho lide kangakanani kwi-intanethi, uxoke ngokuthi, "Andikhange ndisebenzise kakhulu loo nto." |
Yintoni ubudlelwane phakathi kwe-ADHD kunye nomlutha we-intanethi?
Kutheni abantu abane-ADHD bethanda kangaka ukuba ngamakhoboka e-intanethi? Kukho izizathu ezahlukeneyo zoku.
1. Ukusebenza kwengqondo kunye nokwaneliseka kwangoko
Iingqondo zabantu abane-ADHD zihlala zitsaleleka kwizinto ezinomdla nezivuselelayo . I-intanethi, ingakumbi imidlalo kunye namajelo eendaba ezentlalo, zinjalo kanye.
Ukuchaneka, ubuchopho bethu bunesithunywa sekhemikhali esibizwa ngokuba yi-dopamine . Yile nto isenza sizive izinto ezinje ngolonwabo nolwaneliseko. Abantu abane-ADHD banomahluko omncinci kule nkqubo ye-dopamine kwiingqondo zabo. Yiyo loo nto besoloko bekhangela izinto ezibanika imivuzo ekhawulezileyo . I-app okanye umdlalo kwi-smartphone yinto ebanika ulonwabo olukhawulezileyo.
2. Ubuthathaka ekuzilawuleni
Enye into kukuzibamba. Oko kukuthi, ukukwazi ukulawula iimvakalelo zethu nokuziphatha kwethu nokusebenza ngokugxila. Oku kubizwa ngokubaUmsebenzi woLawulo. Ezi ziko zolawulo ezikwiingqondo zabantu abane-ADHD aziphuhli kakuhle. Ngenxa yoko, banamathuba amaninzi okwenza izinto ngokungxama nangokungacingi (ukuziphatha ngokungxama) . Ukuchitha iiyure kwi-Intanethi kukwayindlela yokuziphatha enzima nengalawulekiyo.
Ngaba ukusebenzisa i-intanethi kunokubangela i-ADHD?
Hayi. Yingcamango ephosakeleyo leyo. Ukuba kwi-intanethi kakhulu akubanga yi-ADHD. Nangona unobangela we-ADHD ungekafunyanwa, iingcali zikholelwa ukuba ii-genes zidlala indima enkulu . Oko kuthetha ukuba yinto edluliselwe kwizizukulwana ngezizukulwana.
Ngaphandle koko, kukho nezinye izinto ezininzi ezinobungozi ezirhanelwa zizazinzulu:
- Ukulimala kobuchopho
- Ukuchanabeka kukamama kwi-load, utywala, okanye icuba ngoxa esesibelekweni
- Ukuzalwa ngaphambi kwexesha
- Ubunzima obuphantsi bokuzalwa
Uphuma njani kolu mlutha?
Ukuba une-ADHD kunye nomlutha we-intanethi, kukho izinto ezimbalwa onokuzenza ukukunceda uyoyise. Musa ukucinga ukuba akukho ndlela yokuphuma. Ngoncedo olufanelekileyo, ngokuqinisekileyo ungayilawula le meko.
Fumana unyango lwe-ADHD
Eli lelona nyathelo libalulekileyo nelokuqala . Amayeza e-ADHD anokunceda kakhulu ekulawuleni ukuziphatha kwakho okungxamayo kunye nokwaneliseka kwangoko. Ngoko ke qiniseka ukuba ubona ugqirha ofanelekileyo (ugqirha) uze uxoxe ngemeko yakho.
- Ukuba sele ufumana unyango, xelela ugqirha wakho ukuba unengxaki yokulawula indlela osebenzisa ngayo i-intanethi.
- Ukuba uziva ngathi uneemeko ezifana nokudakumba okanye ixhala kunye ne-ADHD, xelela ugqirha wakho ngaloo nto, kuba ezi meko zinokuqhubeka kunye.
- Ukongeza kumayeza, unyango oluthethwayo olufana neCognitive Behavioral Therapy (CBT) nalo luluncedo kakhulu.
Fumana uncedo kwitekhnoloji
Kukho ezinye ii-apps ezikunceda unciphise ixesha onokudlala ngalo umdlalo kwi-intanethi. Xa elo xesha liphelile, i-app ngokwayo iyawuvala umdlalo. Oku kukwakunceda ukuseta umda wexesha lokuba kwi-intanethi.
Sebenzisa iikhompyutha ezimbini ukuba kunokwenzeka.
Nangona oku kungenakwenzeka kumntu wonke, ukuba kunokwenzeka, gcina ikhompyutha enye yomsebenzi kunye nenye yokudlala nokuzonwabisa. Ngale ndlela, akuyi kuphazanyiswa zii-apps ezikuphazamisayo ngelixa usebenza.
Misela ixesha lokulala.
Abantu abaninzi bayalahleka kwi-intanethi ebusuku. Ngoko ke, setha ixesha elifanelekileyo lokulala kwaye usete i-alamu yelo xesha. Nje ukuba i-alamu ikhala, nokuba wenza ntoni na, cima isikrini kwaye ulungiselele ukulala.
Phuhlisa imikhwa enempilo
Umzekelo, endaweni yokudlala umdlalo we-intanethi xa ufika ekhaya uvela emsebenzini, hamba imizuzu engama-30 uhambahamba. Oku kuya kukunika umthambo kwaye kunokukunceda ulahlekelwe ngumnqweno wokudlala umdlalo.
Cela uncedo
Ukuba kunzima ukuhamba wedwa kolu hambo, cela uncedo kumhlobo okanye ilungu losapho olithembayo . Baxelele ngemikhwa emihle ozama ukuyiphuhlisa kwaye ubacele bakukhuthaze ukuba wenze njalo. Ngamanye amaxesha ungafuna uncedo kuMqeqeshi we-ADHD . Baza kukufundisa iindlela ozidingayo zokulawula ezi meko.
Umyalezo Wokuya Ekhaya
- Abantu abadala abane-ADHD basengozini enkulu yokuba ngamakhoboka e-intanethi.
- Oku akungobuthathaka kumlinganiswa wakho, kodwa yinto eyenzekayo ngenxa yezizathu zebhayoloji ezinxulumene ne-dopamine kunye nokuzibamba engqondweni.
- Lumkela iimpawu ezinjengobunzima bokuphuma kwi-intanethi, ukucaphuka, kunye nokuziva ulusizi xa ungekho kwi-intanethi.
- Inyathelo elibalulekileyo lokoyisa le meko kukufuna unyango olufanelekileyo lwe-ADHD. Ukuze wenze oko, bonana nogqirha ofanelekileyo.
- Kunye nonyango, ungayilawula ngempumelelo le meko ngokulala ngokwaneleyo, ukuphuhlisa imikhwa esempilweni, nokufuna uncedo kubantu abathembekileyo.
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