Sele kusebusuku kakhulu... lixesha elifanelekileyo lokulala. Kodwa usesefowunini yakho. Uhlala ujonga iindaba ngezinto ezimbi ezenzekayo elizweni nakwihlabathi, amabali abuhlungu, iingozi... Ngaba lo mkhwa uqhelekile nakuwe? Mhlawumbi awuwazi, kodwa wenza oku, umkhwa omtsha osasazeke kubantu abaninzi. NgesiNgesi, oku kubizwa ngokuba yi-'Doomscrolling' okanye 'Doomsurfing'. Ngamafutshane, sikubiza oku ngokuthi kukujonga iindaba ezimbi rhoqo, iziganeko ezibuhlungu, iintlekele, njl.njl. kwimidiya yoluntu okanye kwiindaba, ngaphandle kokuyeka.
Khawucinge ukuba ubuya kuziva njani ukuba ubuzibona ezi zinto ngokuphindaphindiweyo? Lo mkhwa unokuba nefuthe elingalindelekanga engqondweni nasemzimbeni wakho. Ungakwenza ungakwazi ukugxila, ingqondo yakho ibhadule, kwaye uzive udiniwe kakhulu. Uphando lukwabonise ukuba ezi mvakalelo zinokubangela ukuba ulahlekelwe bubuthongo, ulahlekelwe ngumdla wokutya, kwaye uphelelwe ngumdla wokwenza nantoni na .
Ukuba sele uneengxaki zempilo yengqondo ezifana nokuxhalaba okanye ukudakumba, lo mkhwa weDoomscrolling unokubangela ukuhlaselwa luloyiko.
Kulungile, masithethe ngalo mkhwa nzulu size sibone indlela yokuwuyeka.
Ngubani othanda kakhulu lo mkhwa?
Nabani na unokulahleka kwiindaba ezimbi kunye neeposti zeendaba zoluntu kangangeeyure ezininzi, kodwa olunye uphando lufumanise ukuba amanye amaqela athambekele kakhulu koku.
- Kubonakala ngathi amadoda enza oku ngaphezu kwabafazi.
- Abantu abaselula banamathuba amaninzi okuzibandakanya kulo mkhwa kunabantu abadala.
- Abantu abasoloko benomdla kwezopolitiko kwaye bebandakanyeka ngokukhutheleyo kwezo zinto bathambekele ngakumbi ekuqaliseni intlekele.
Kutheni sisoloko silutheka koku singaqondanga?
Sonke sithanda ukuhlala sinolwazi ngezinto ezisichaphazelayo kunye nezinto ezenzekayo kweli lizwe. Ngexesha lobhubhane we-COVID-19 , iintlekele zemozulu, iingxaki zezopolitiko, njl.njl., sonke sibukele iindaba. Akukho nto imbi ngaloo nto. Ingxaki iqala xa oku kugqitha umda kwaye kuqala ukuchaphazela ubomi bethu bemihla ngemihla kunye nempilo yengqondo.
Ezinye zezizathu zalo mkhwa azicacanga kangako. Makhe sibone ukuba zithini.
| Isizathu | Oku kwenzeka ngale ndlela. |
|---|---|
| Ukuqinisekisa iimvakalelo zomntu | Ukuba uziva ulusizi okanye unomsindo ngeendaba ezithile, ukhangela ulwazi oluthe kratya oluqinisekisa loo mvakalelo. Ngeli xesha, ungawunaki ngokungazi ulwazi olubalulekileyo oluphikisana neemvakalelo zakho. |
| Ukulahleka phakathi kwezinto ezimbi | Mhlawumbi uthatha ifowuni yakho ngenjongo yokubona into entle neyakhayo. Kodwa xa ubona iindaba ezimbi, ziyanyamalala uze ulahleke kulwandle lweendaba ezimbi. |
| Ukuskrola okuqhelekileyo | Ngenxa yokuba ucinga ukuba kufuneka ubukele iindaba, ingqondo yakho iyaqhela. Emva koko, ngaphandle kwesizathu, uthatha ifowuni yakho uze uqale ukuyijonga ngenxa yesiqhelo. |
| Ukuzama ukuphepha usizi | Xa uziva ulusizi okanye unesizungu, ungachitha ixesha elingakumbi kwifowuni yakho kunokuba kufanele, unethemba lokuba uza kubaleka kuloo mvakalelo. Kodwa eneneni, ikwenza uzive ungonwabanga ngakumbi ekuhambeni kwexesha. |
Imeko ye-OCD kunye ne-Doomscrolling
Ezinye iingcali zithi abantu abaneengxaki zengqondo ezibizwa ngokuba yi-Obsessive-Compulsive Disorder (OCD) basenokubandakanyeka kwi-doomscrolling. Ukuba unale meko, ingqondo yakho igxila kwisihloko esinye kwaye usiphinda-phinda usenza njalo uzama ukuphelisa uloyiko lwakho kunye nokuxhalaba ngaso. Ukuba ucinga ukuba unokuba nale meko, unyango olufana ne -Cognitive Behavioral Therapy (CBT) lunokukunceda uqhawule lo mjikelo. Kungcono ukuthetha nogqirha wakho ngale nto.
Kulungile, ngoko ke ungayilahla njani le mkhuba?
Nangona oku kungabonakala ngathi yingxaki enkulu, zininzi izinto ezilula onokuzenza ukuze uzincede uyeke lo mkhwa. Makhe sijonge ukuba ziintoni.
- Yenza idinga:Misela umda wexesha yonke imihla wokujonga kuphela kwimidiya yoluntu/iindaba. Umzekelo, imizuzu eli-15 kusasa kunye nemizuzu eli-15 ebusuku. Kungangcono nangakumbi ukuba ungafaka isibali-xesha kwifowuni yakho ukuze sikwazise xa elo xesha liphelile.
- Nciphisa Izaziso: Nciphisa inani lezaziso zeendaba eziza kwifowuni yakho ezivela kwii-apps. Oku kuya kunciphisa isidingo sokuthatha ifowuni yakho ngokungeyomfuneko.
- Yeka ukulandela izinto ezikwenza uzive uxhalabile: Cinga ngokungalandeli amaphepha eendaba kunye neengxelo ezikubangela uxinezeleko olukhulu kunye nosizi. Unelungelo lokukhetha into oyifunayo.
- Lumka: Xa uzifumana uthatha ifowuni yakho kwaye uskrola ngaphandle kwesizathu, yazi loo nto. Zicingele uthi, "Owu, ndiyenza le nto ngenxa yesiqhelo." Akunyanzelekanga ukuba uzibethe, kodwa lumka. Ekuhambeni kwexesha, lo mkhwa uza kuphela.
- Nika ingqalelo kwiimvakalelo zakho: Cinga ngendlela oziva ngayo ngelixa usenza iDoomscrolling. Ukuba uziva ulusizi, uxhalabile, okanye unomsindo, elo lixesha elifanelekileyo lokubeka ifowuni yakho phantsi uze uphumle.
- Phila kwixesha langoku: Ngaba uzifumana usoyika okubi okunokwenzeka kwimeko xa ubona izithuba ezithile? Ngamaxesha anjalo, zibuze, "Akukho siphumo singcono na, esiyinyani ngakumbi?" Gxila kwinto eyenzekayo okwangoku. Ukucamngca ngengqondo kunokuba luncedo kakhulu koku.
- Skrola kancinci: Ukuskrola ngokukhawuleza phezulu nasezantsi kwesikrini kuya kwandisa ixhala lakho. Yehlisa isantya kancinci uze ucinge ngento oyijongileyo.
- Beka ifowuni yakho ecaleni ngaphambi kokuba ulale: Yeka ukusebenzisa ifowuni okanye ithebhulethi yakho ubuncinane iiyure ezi-2 ngaphambi kokuba ulale . Ukuba kunokwenzeka, gcina ifowuni yakho ngaphandle kwegumbi lokulala. Oku kuya kukunceda ulale ngcono.
- Phila ubomi obungaphaya kwefowuni yakho: Chitha ixesha nosapho lwakho kunye nabahlobo. Zibandakanye kwizinto ozithandayo. Zilolonge. Ezi zinto ziya kukwenza ulibale ngefowuni yakho.
Ukuba, emva kokwenza konke oku, usenengxaki yokuyeka lo mkhwa, kwaye ukuba uziva ngathi unengxaki yokuxhalaba okanye ukudakumba, nceda ubone ugqirha ngokukhawuleza. Uya kuziva ukhululekile kakhulu ngokufumana unyango olufunekayo kunye nenkxaso.
Umyalezo Wokuya Ekhaya
- I-Doomscrolling sisenzo sokuhlala ulandela iindaba ezimbi neziganeko ezibuhlungu. Oku kunokuba nefuthe elibi kakhulu kwimpilo yakho yengqondo.
- Oku kunokukhokelela kwiimeko ezinzima ezifana nokungalali, ukuphelelwa ngumdla wokutya, ukungazinzi, ixhala kunye nokudakumba.
- Zama ukulawula lo mkhwa ngezinto ezilula ezifana nokunciphisa ixesha olichitha ubukele iindaba/amajelo eendaba, ukunciphisa izaziso, kunye nokuphepha izinto ezikwenza uxhalabe.
- Ukuba lo mkhwa kunzima ukuwulawula wedwa kwaye uchaphazela ubomi bakho bemihla ngemihla, ngokuqinisekileyo cela ingcebiso kugqirha. Akuyonto ifanelekileyo ukuba neentloni ngawo.
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