Sekusebusuku kakhulu... isikhathi esingcono kakhulu sokulala. Kodwa usalokhu usefonini yakho. Uhlala uhlola izindaba ngezinto ezimbi ezenzeka ezweni nasemhlabeni, izindaba ezidabukisayo, izingozi... Ingabe lo mkhuba ujwayelene nawe? Mhlawumbe awuwazi, kodwa wenza lokhu, umkhuba omusha osakazeke kubantu abaningi. NgesiNgisi, lokhu kubizwa ngokuthi 'i-Doomscrolling' noma 'i-Doomsurfing'. Kalula nje, lokhu sikubiza ngokuthi isenzo sokubuka njalo izindaba ezimbi, izenzakalo ezidabukisayo, izinhlekelele, njll. ezinkundleni zokuxhumana noma ezindabeni, ngaphandle kokuyeka.
Cabanga ukuthi ubungazizwa kanjani uma ubungazibona lezi zinto ngokuphindaphindiwe? Lo mkhuba ungaba nomthelela ongahlosiwe engqondweni nasemzimbeni wakho. Ungakwenza ungakwazi ukugxila, ingqondo yakho izulazule, futhi uzizwe ukhathele kakhulu. Ucwaningo luye lwabonisa nokuthi le mizwa ingabangela ukuphelelwa ubuthongo, ulahlekelwe yisifiso sokudla, futhi ulahlekelwe ngisho nentshisekelo yokwenza noma yini .
Uma usuvele unezinkinga zempilo yengqondo njengokukhathazeka noma ukucindezeleka, lo mkhuba we-Doomscrolling cishe ungabangela ukuhlaselwa uvalo.
Kulungile, ake sixoxe kabanzi ngalo mkhuba bese sibona ukuthi singawuyeka kanjani.
Ubani othambekele kakhulu kulo mkhuba?
Noma ubani angalahleka ekuxokozeleni kwezindaba ezimbi kanye nemiyalezo yezokuxhumana amahora amaningi, kodwa olunye ucwaningo luthole ukuthi amanye amaqembu athambekele kakhulu kulokhu.
- Kubonakala sengathi amadoda enza lokhu ngaphezu kwabesifazane.
- Abantu abasha banamathuba amaningi okuzibandakanya kulo mkhuba kunabantu abadala.
- Abantu abahlale benesithakazelo kwezombusazwe futhi abahileleke ngenkuthalo kulezo zinto bathambekele kakhulu ekubhujisweni kwezwe.
Kungani siba umlutha walokhu singaqapheli?
Sonke sithanda ukuhlala sinolwazi ngezinto ezisithintayo kanye nalokho okwenzekayo ezweni. Ngesikhathi sobhubhane lwe-COVID-19 , izinhlekelele zesimo sezulu, izinkinga zezepolitiki, njll., sonke sibukele izindaba. Akukho lutho olungalungile ngalokho. Inkinga iqala lapho lokhu kweqa umugqa futhi kuqala ukuthinta izimpilo zethu zansuku zonke kanye nempilo yengqondo.
Ezinye zezizathu zalo mkhuba zicashile kakhulu. Ake sibone ukuthi ziyini.
| Isizathu | Yile ndlela okwenzeka ngayo. |
|---|---|
| Ukuqinisekisa imizwa yomuntu | Uma uzizwa udangele noma uthukuthele ngendaba ethile, ufuna ulwazi olwengeziwe oluqinisekisa lowo muzwa. Kuleli qophelo, ungase ungawunaki ngokungazi ulwazi olubalulekile oluphikisana nemizwa yakho. |
| Ukulahleka phakathi kwezinto ezimbi | Mhlawumbe uthatha ifoni yakho ngenhloso yokubona into enhle neyakhayo. Kodwa ngokushesha nje lapho ubona izindaba ezimbi, ziyanyamalala bese ulahleka olwandle lwezindaba ezimbi. |
| Ukuskrola okuvamile | Ngenxa yokuthi ucabanga ukuthi udinga ukubuka izindaba, ingqondo yakho ivele izijwayele. Ngemuva kwalokho, ngaphandle kwesizathu, uthatha ifoni yakho bese uqala ukuyiphequlula ngenxa yomkhuba. |
| Ukuzama ukugwema ukudabuka | Uma uzizwa udangele noma unesizungu, ungase uchithe isikhathi esiningi efonini yakho kunalokho okufanele ukwenze, unethemba lokubalekela lowo muzwa. Kodwa empeleni, kumane kukwenza uzizwe unzima kakhulu ngokuhamba kwesikhathi. |
Isimo se-OCD kanye ne-Doomscrolling
Abanye ochwepheshe bathi abantu abanesifo sengqondo esibizwa ngokuthi i-Obsessive-Compulsive Disorder (OCD) bangase bahileleke ekubhujisweni. Uma unalesi simo, ingqondo yakho igxila esihlokweni esisodwa bese usiphequlula ngokuphindaphindiwe ukuze uzame ukuqeda ukwesaba nokukhathazeka ngaso. Uma ucabanga ukuthi ungase ube nalesi simo, ukwelashwa okufana ne -Cognitive Behavioral Therapy (CBT) kungakusiza ukuthi uqede lo mjikelezo. Kungcono ukukhuluma nodokotela wakho ngalokhu.
Kulungile, pho uwulahla kanjani lo mkhuba?
Nakuba lokhu kungase kubonakale kuyinkinga enkulu, kunezinto eziningi ezilula ongazenza ukuze uzisize ugqashule kulo mkhuba. Ake sibheke ukuthi ziyini.
- Yenza i-aphoyintimenti:Beka umkhawulo wesikhathi nsuku zonke sokubuka izinkundla zokuxhumana/izindaba kuphela. Isibonelo, imizuzu eyi-15 ekuseni kanye nemizuzu eyi-15 ebusuku. Kungaba ngcono nakakhulu uma ungasetha isibali sikhathi efonini yakho ukuze sikwazise uma leso sikhathi sesiphelile.
- Nciphisa Izaziso: Nciphisa inani lezaziso zezindaba ezifika efonini yakho zivela kuzinhlelo zokusebenza. Lokhu kuzonciphisa isidingo sokuthatha ifoni yakho ngokungadingekile.
- Yeka ukulandela izinto ezikwenza uzizwe ukhathazekile: Cabanga ngokungalandeli amakhasi ezindaba nama-akhawunti akubangela ukucindezeleka nokudabuka okukhulu. Unelungelo lokukhetha ukuthi ubonani.
- Qaphela: Uma uzithola uthatha ifoni yakho bese uskrola ngaphandle kwesizathu, qaphela. Zicabangele, "O, ngikwenza lokhu ngenxa yomkhuba." Akudingeki uzishaye, kodwa qaphela. Ngokuhamba kwesikhathi, lo mkhuba uzophela.
- Naka imizwa yakho: Cabanga ngendlela ozizwa ngayo ngenkathi u-Doomscrolling. Uma uzizwa udangele, ukhathazekile, noma uthukuthele, leso isikhathi esihle sokubeka ifoni yakho phansi bese uthatha ikhefu.
- Phila esikhathini samanje: Ingabe uzithola wesaba okubi kakhulu okungenzeka esimweni lapho ubona okuthunyelwe okuthile? Ngezikhathi ezinjalo, zibuze, "Awukho yini omunye umphumela, ongokoqobo, ongcono?" Gxila kulokho okwenzekayo ngempela esikhathini samanje. Ukuzindla ngokuqaphela kungaba usizo olukhulu kulokhu.
- Skrola kancane: Ukuskrola ngokushesha phezulu naphansi kwesikrini kuzokwandisa ukukhathazeka kwakho. Yehlisa ijubane kancane bese ucabanga ngalokho okubukayo.
- Beka ifoni yakho eceleni ngaphambi kokulala: Yeka ukusebenzisa ifoni noma ithebhulethi yakho okungenani amahora ama-2 ngaphambi kokulala . Uma kungenzeka, gcina ifoni yakho ngaphandle kwekamelo lokulala. Lokhu kuzokusiza ulale kangcono.
- Phila impilo engaphandle kocingo lwakho: Chitha isikhathi nomndeni wakho nabangane. Zibandakanye ezintweni ozithandayo. Zivocavoce. Lezi zinto zizokwenza ukhohlwe ngocingo lwakho.
Uma, ngemva kokwenza konke lokhu, usenenkinga yokugqashula kulo mkhuba, futhi uma uzizwa sengathi uhlushwa ukukhathazeka noma ukucindezeleka, sicela ubonane nodokotela ngokushesha. Uzozizwa ukhululekile kakhulu ngokuthola ukwelashwa nokusekelwa okudingekayo.
Umlayezo Wokuya Nawe Ekhaya
- I-Doomscrolling isenzo sokuhlala ulandela izindaba ezimbi nezenzakalo ezidabukisayo. Lokhu kungaba nomthelela omubi kakhulu empilweni yakho yengqondo.
- Lokhu kungaholela ezimweni ezibucayi ezifana nokungalali, ukulahlekelwa yisifiso sokudla, ukungahlaliseki, ukukhathazeka kanye nokucindezeleka.
- Zama ukulawula lo mkhuba ngezinto ezilula njengokunciphisa isikhathi osichitha ubukele izindaba/izinkundla zokuxhumana, ukunciphisa izaziso, nokugwema izinto ezikwenza ukhathazeke.
- Uma lo mkhuba kunzima ukuwulawula wedwa futhi uthinta impilo yakho yansuku zonke, funa iseluleko kudokotela. Akuyona into okufanele ube namahloni ngayo.
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