Ingabe ngezinye izikhathi uzizwa sengathi uchitha amahora amaningi ku- Facebook , ku-YouTube, noma udlala umdlalo, kodwa awukwazi ukuyeka? Nakuba lokhu kuyinto evamile kwabanye abantu, kubantu abadala abanesifo sokungakwazi ukugxilisa ingqondo (ADHD), lesi simo singaba sibi kakhulu kangangokuthi singaholela esimweni esibizwa ngokuthi 'umlutha we-inthanethi.' Eqinisweni, ucwaningo lubonisa ukuthi cishe ama-20% abantu abadala abasebasha abane-ADHD bahlushwa yile nkinga. Ngakho-ke, ake sixoxe ngalokhu ngokujulile namuhla.
Kuyini Ukulutha Kwe-inthanethi?
Kalula nje, ukulutheka yinoma yini oyenzayo ngokuphindaphindiwe kuze kube yilapho ithinta impilo yakho, kokubili wena nalabo abakuzungezile. Uma unomlutha we-inthanethi, ungase uchithe amahora amaningi esikhathi sakho ezintweni ezifana nalezi:
- Ukudlala imidlalo eku-inthanethi
- Ukugembula Ku-inthanethi
- Ukuchitha isikhathi ezinkundleni zokuxhumana
- Ukuthenga ku-inthanethi
- Ukubuka amavidiyo angafuneki noma izithombe zobulili ezingcolile (i-P ORN graphography)
Ikakhulukazi uma une-ADHD, futhi ingaphathwa kahle, kungenzeka ukuthi uchithe isikhathi esiningi ku-inthanethi kunalokho okufanele ukukusebenzise. Imidlalo eku-inthanethi ikakhulukazi ingaba yinkinga enkulu kubantu abane-ADHD. Ngoba iyaheha kakhulu, futhi ikunikeza nethuba lokukhuluma nokuxhumana nabanye abantu ngenkathi udlala lo mdlalo. Ukwaneliseka okusheshayo okunikezayo kwenza kube nzima kakhulu ukugqashula kuwo.
Ingabe nawe unazo lezi zimpawu?
Uma usola ukuthi umlutha we-inthanethi, bheka izimpawu ezingezansi ukuze ubone ukuthi ziyasebenza yini kuwe. Lezi yizimpawu eziyinhloko.
| Isibonakaliso sokulutha | Kalula nje... |
|---|---|
| Akunakuvinjelwa | Kunzima kakhulu ukusuka ku-inthanethi, noma ngabe unomsebenzi obalulekile noma umsebenzi okufanele uwenze. Uchitha amahora amaningi uthi, "Ngizoyeka ngemizuzu emi-5." |
| Ukuthukuthela | Uma ulahlekelwa yi-inthanethi yakho bese othile ekutshela ukuthi uyicime, uzothukuthela ngokushesha, uthukuthele, futhi ukhulume kakhulu. |
| Ukucindezeleka | Uma ungekho ku-inthanethi, uzizwa udangele, unesizungu, ungenalutho, noma ucindezelekile. |
| Ukucabanga ngakho njalo | Ngisho noma wenza okunye, ingqondo yakho iyaqhubeka igijima ngezinto ezifana nomdlalo wakho owuthandayo ku-inthanethi noma okuphakelayo kwakho ezinkundleni zokuxhumana. |
| Ukugwema ezinye izinto | Bathola izindlela zokuchitha isikhathi ku-inthanethi esikhundleni sokuphuma nabangani nokuchitha isikhathi nomndeni. |
| Lowo ofihlayo | Uyabafihlela abanye ukuthi usunesikhathi esingakanani u-inthanethi, uqamba amanga ngokuthi, "Angikaze ngibe ku-inthanethi kangako." |
Uyini ubudlelwano phakathi kwe-ADHD nokulutha kwe-inthanethi?
Kungani abantu abane-ADHD bethambekele kangaka ekubeni umlutha we-inthanethi? Kunezizathu eziningana zalokhu.
1. Ukusebenza kobuchopho kanye nokwaneliseka okusheshayo
Ubuchopho babantu abane-ADHD buhlala bukhangwa izinto ezihehayo nezivuselelayo . I-inthanethi, ikakhulukazi imidlalo kanye nezinkundla zokuxhumana, yiyo kanye leyo nto.
Uma sikhuluma iqiniso, ubuchopho bethu bunesithunywa samakhemikhali esibizwa ngokuthi i-dopamine . Yilokhu okusenza sizizwe izinto ezifana nenjabulo nokwaneliseka. Abantu abane-ADHD banomehluko omncane kulesi simiso se-dopamine ebuchosheni babo. Yingakho behlala befuna izinto ezibanika imivuzo esheshayo . Uhlelo lokusebenza noma umdlalo kufoni ehlakaniphile kuyinto ebanika injabulo ngokushesha.
2. Ubuthakathaka Ekuziphatheni Kahle
Okunye ukuzithiba. Okusho ukuthi, ikhono lokulawula imizwa nokuziphatha kwethu kanye nokusebenza ngokugxila. Lokhu kubizwa ngokuthiUmsebenzi Wokuphatha. Lezi zikhungo zokulawula ebuchosheni babantu abane-ADHD azikathuthuki kahle. Ngakho-ke, kungenzeka kakhulu ukuthi benze ngokuphamazela futhi ngaphandle kokucabanga (ukuziphatha ngokuphamazela) . Ukuchitha amahora amaningi ku-inthanethi nakho kuyindlela enzima nengalawuleki.
Ingabe ukusebenzisa i-inthanethi kungabangela i-ADHD?
Cha. Lokho kuwumbono ongalungile ngokuphelele. Ukuba ku-inthanethi kakhulu akukudali i-ADHD. Nakuba imbangela eqondile ye-ADHD ingakatholakali, ochwepheshe bakholelwa ukuthi izakhi zofuzo zidlala indima enkulu . Lokho kusho ukuthi kuyinto edluliselwe ezizukulwaneni ngezizukulwane.
Ngaphandle kwalokho, kunezinye izinto eziningana eziyingozi ososayensi abasola ukuthi ziyingozi:
- Ukulimala Kobuchopho
- Ukuchayeka kukamama ku-lead, utshwala, noma ugwayi ngesikhathi esesibelethweni
- Ukuzalwa ngaphambi kwesikhathi
- Isisindo esiphansi sokuzalwa
Uphuma kanjani kulo mkhuba wokulutha?
Uma une-ADHD kanye nomlutha we-inthanethi, kunezinto ezimbalwa ongazenza ukuze zikusize uyinqobe. Ungacabangi ukuthi ayikho indlela yokuphuma. Ngosizo olufanele, ungasilawula nakanjani lesi simo.
Thola ukwelashwa kwe-ADHD
Lesi yisinyathelo esibaluleke kakhulu nesokuqala . Imithi ye-ADHD ingasiza kakhulu ekulawuleni ukuziphatha kwakho okungazelelwe kanye nokwaneliseka okusheshayo. Ngakho-ke qiniseka ukuthi ubona udokotela ofanelekayo bese uxoxa ngesimo sakho.
- Uma usuvele uthola ukwelashwa, tshela udokotela wakho ukuthi unenkinga yokulawula ukusebenzisa kwakho i-inthanethi.
- Uma uzizwa sengathi unezimo ezifana nokucindezeleka noma ukukhathazeka kanye ne-ADHD, tshela udokotela wakho ngalokho, ngoba lezi zimo zingaba khona kanye kanye.
- Ngaphezu kwemithi, izindlela zokwelapha ezikhulunywayo ezifana ne -Cognitive Behavioral Therapy (CBT) nazo ziyasiza kakhulu.
Thola usizo kwezobuchwepheshe
Kunezinhlelo zokusebenza ezithile ezikusiza ukuthi unciphise isikhathi ongadlala ngaso umdlalo oku-inthanethi. Uma leso sikhathi sesiphelile, uhlelo lokusebenza ngokwalo luyawuvimba umdlalo. Lokhu futhi kukusiza ukuthi uzibekele umkhawulo wesikhathi sokuba ku-inthanethi.
Sebenzisa amakhompyutha amabili uma kungenzeka.
Nakuba lokhu kungase kungenzeki kuwo wonke umuntu, uma kungenzeka, gcina ikhompyutha eyodwa yomsebenzi kanye nenye yokudlala nokuzijabulisa. Ngaleyo ndlela, ngeke uphazanyiswe izinhlelo zokusebenza ezikuphazamisayo ngenkathi usebenza.
Setha isikhathi sokulala.
Abantu abaningi bayalahleka ku-inthanethi ebusuku. Ngakho-ke, setha isikhathi sokulala esifanele bese usetha i-alamu yaleso sikhathi. Lapho nje i-alamu ikhala, kungakhathaliseki ukuthi wenzani, vala isikrini bese ulungela ukulala.
Yakha imikhuba enempilo
Isibonelo, esikhundleni sokudlala umdlalo we-inthanethi uma ufika ekhaya uvela emsebenzini, hamba imizuzu engama-30 uhamba ngezinyawo. Lokhu kuzokunika ukuzivocavoca umzimba futhi kungakusiza ulahlekelwe yisifiso sokudlala umdlalo.
Cela usizo
Uma ukuthola kunzima ukuhamba lolu hambo wedwa, cela usizo kumngane omethembayo noma ilungu lomndeni . Mtshele ngemikhuba emihle ozama ukuyithuthukisa bese umcela ukuthi akukhuthaze ukuba wenze kanjalo. Ngezinye izikhathi ungacela usizo kuMqeqeshi we-ADHD . Bazokufundisa amasu owadingayo ukuze uphathe lezi zimo.
Umlayezo Wokuya Nawe Ekhaya
- Abantu abadala abane-ADHD basengozini enkulu yokuba umlutha we-inthanethi.
- Lokhu akusikho ubuthakathaka ebuntwini bakho, kodwa kuyinto eyenzeka ngenxa yezizathu zebhayoloji ezihlobene ne-dopamine kanye nokuzithiba ebuchosheni.
- Qaphela izimpawu ezinjengobunzima bokuphuma ku-inthanethi, ukucasuka, kanye nokuzizwa udangele uma ungekho ku-inthanethi.
- Isinyathelo esibaluleke kakhulu sokunqoba lesi simo ukufuna ukwelashwa okufanele kwe-ADHD. Ukuze uthole lokho, bonana nodokotela oqeqeshiwe.
- Kanye nokwelashwa, ungaphatha lesi simo ngempumelelo ngokulala ngokwanele, ukuthuthukisa imikhuba enempilo, nokufuna usizo kubantu abathembekile.
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