Bere a Nsɔm no Mma Wo Nhome: Sɔdeɔ Wɔbɔ Wiase-Nsɔm Ehu Ano

Ɔtaa fi ase ketewa. Wofa wo fɔn sɔ wobɛhwɔ adeɔ baako, na simma aduonu akyi no, woda so reskɔrol, w'abogyeɔ ahyɔ mu, wo yafunu yɔ ase, worekenkan baabi a worenkɔ da ne ɔhaw a wuntumi nsiesie no nnɔ. Wonte nka sɔ woanya nimdeɔ bi. Wote nka bɔne. Na fa a ɛyɔ yaw no ne sɔ ɛte sɔ wuntumi nnyae, ɔwɔ mu sɔ sɔ wobɔgyae no yɔ adeɔ a ɔda adi sɔ ɛsɔ sɔ woyɔ.

Sɔ ɔno ne wo nnansa yi a, wowɔ kuo a ɛyɔ daa-daa paa mu. Nkurɔfoɔ pii nenam ne ehu a ɛyɔ komm a ɛsane kɔ nsɔm no so tee. Din kakra mpɔ wɔ skɔrolfa no ho, a wɔbɔ no berɔ a ɔyaredɔm no baa no, na seesei abɔ kasa no mu pintinn: doomscrolling. Atenka a ɛhɔ ase no yɔ tete sen asɔmfua no.

Saa krataa yi fa saa adesoa pɔtee no ho, ehu a ɛfiri wiase nsɔm ne sɔdeɔ yɔfa ho no mu. Ɔnyɔ sɔ ɔdɔ a yɔdɔ adeɔ no ne ɔhaw no. Ɔdɔ no na ɛyɔ botaeɔ no. Ɔhaw no ne deɔ nsɔm a ɛnnwie yɔ nipadua a wɔannɔɔ no da sɔ ɔbɔfa wiase amanehunu biara ho prɔko no.

Adɔn nti na w'amene kɔ so fa no

Yei ne ne nnɔyɔɔ a ɛnyɔ fɔ no.

W'adwene wɔ akyea a wɔabɔ mu a ɛkɔ asiane so. Nsɔm bɔne sɔ wo mu denneennen sen nsɔm pa, ɛfiri sɔ, wɔ nnipa abakɔsɔm dodoɔ mu no, sɔ wobɔhu asiane ntɔm na ɛma wokɔ so te ase. Nsɔm a ɛyɔ huboɔ ahyɔ ma no nyɔ nokwasɔm a ɛyɔ pɔɔ a ɛrekɔ. Ɔyɔ asiane nketewa agorɔ-mfidie, na w'aniku fa ɔno mu biara sɔ biribi a ɔsɔ sɔ ɔdi akyi.

Twee foforɔ bi wɔ deɔ ɛdi kan no ase. Bere a wiase te sɔ deɔ ɛnyɔ dɔɔɔɔɔ no, w'amene pɔ nimdeɔ, ɛfiri sɔ nimdeɔ te sɔ tumi. Skɔrolfa te sɔ deɔ woreyɔ biribi. Enti wode kɔ so refresh, na wowɔ anidasoɔ sɔ deɔ ɛdi hɔ no betumi de atenka a ɛnntim no atɔ ne ho ase. Ɔtaa nyɔ saa. Nhwehwɔmufoɔ a wɔsua yei ka sɔ ɔsɔe dodoɔ a ɛfiri nsɔm a wɔfa pii no mu nyɔ asɔm baako biara ho ahuhuro nko ara. Ɔyɔ nidɔɔ no ankasa, sɔ wuntumi nnim deɔ ɛkyerɔ ma wo ne nkurɔfoɔ a wodɔ wɔn no, na ɔno na ɛma ehu kɔ so. Ɔdwene de wo kɔ nsɔm no so, nsɔm no ma ɔdwene no kɔ so, na kɔntɔɔ no soɔ.

Cleveland Clinic adwenemɔɔ ɔdɔɔfoɔ Susan Albers akyerɔ doomscrolling sɔ ɔyɔ susu-foforɔsɔ-pɔɔ suban: bere a yɔte nka sɔ y'adwene aboɔ anaa yɔwɔ ehu mu dada no, yɔkɔhwehwɔ nsɔm a ɛne tebea no hyia, na nsɔm no ani gye sɔ ɔma. Bere koro no ara mu no, wɔasiesie mfidie no araa sɔ ɛsɔ wo mu. Dodoɔ a wode wo ho hyɔ nsɔm a ɛyɔ hu mu no, dodoɔ a wɔma wo bi.

Na wo nipadua kɔ so kyerɔ akontaa. Nsɔm a ɛyɔ huboɔ a ɛsɔ mu daa-daa no ma ahohia ahɔ-aduro te sɔ cortisol kɔ soro, na bere kɔ a ɔbɔtumi asɔe wo nna, w'adwennɔɔ, ne w'atenka. Wonyɔ adwene mu pɔ sɔ ɔsɔe wo. Wobetumi ate nka sɔ wo ho repopo ankasa donhwerɔ baako a nsɔm bɔne akyi, ɛfiri sɔ, wɔ nnuro mu no, wo nipadua afa saa donhwerɔ no sɔ ɔhaw kɛse.

Nimdeɔ yɔ dosis, ɔnyɔ dɔn-fa

Baabi wɔ ɔkwan no so no, yɔn mu pii faa adwene no sɔ sɔ wobɔnya nimdeɔ a, ɔkyerɔ sɔ wobɔtena nsɔm no ho daa. Sɔ onipa pa a ɔwɔ ɔdɔ ma krataa no so bue daa. Ɔfata sɔ wɔka no pefee: ɔno nyɔ nokware, na ɔnyɔ adwuma mpɔ.

Ɛte sɔ baabi wɔ hɔ a sɔ wɔtra so a, nsɔm pii gyae sɔ ɛma wo nimdeɔ na ɔsɔe wo kɔkɔɔ. Nhwehwɔmu baako a wɔyɔ no twee adwene kɔɔ ɔhyeɔ bi a ɛyɔ frɔmm so, baabi a ɔbɔn sɔ wobɔhwɔ nsɔm mpɔn pii da koro mu ne adwene mfidie a ɔbɔtɔ donhwerɔ mmienu, a ɔno akyi no ehu ne adwennɔɔ kɔkɔɔ nsɔnkyerɔnneɔ taa kɔ soro. Akontaa pɔtee no ho nhia sen ne suban. Wobetumi anya nimdeɔ pa wɔ aduane ketewa a wɔabɔ ho akontaa so. Wuntumi mfa skɔrol nni wiase ɔhaw no so nkonim, na sɔ wobɔ mmɔden a, ɛsɔe wɔ wɔ ɔkwan dodoɔ no ara so wo tumi a wode yɔ biribi a mfaso wɔ so.

Susu nsɔm ho sɔdeɔ wobɔsusu biribiara a emu yɔ den ho. Dosis, a wɔfa no pɔ so, wɔ berɔ a wopaeɔ. Ɔnyɔ nsutɔkɔɔ a wɔabue a ɛredɔɔ wɔ wo da no nyinaa akyi.

Deɔ ɔboa ankasa

Yei mu biara nhia sɔ wɔbɔ esum anaa sɔ wobɔgyae ɔdɔ-yɔ. Ɔfa sɔ wode w'aniku bɔsɔ w'ankasa tumi ase bio. Nneɔma kakra a ɛsɔsɔ adeɔ ankasa:

1. Si gyinae fa bere a wɔbɔ, ɔnyɔ sɔ wobɔ anaa. Yi mfɔnsɔreɔ baako anaa mmienu da koro mu a wode di akyi, ebia anɔpa-mfimfini ne anwummerɔ ntɔm, na hwɔ saa berɔ no. Berɔ a wɔahyɔ ma w'amene kwan sɔ ɔbɔgyae no wɔ emu, ɛfiri sɔ ɔnim sɔ akyidie no reba.
2. Yi nsɔm no firi wo lock screen so. Dum push notifications a ɛfa nsɔm ne mmɔmɔfo nɔmɔfo. Nsɔm-foforɔ kɔkɔbɔ no, wɔayɔ no sɔ ɛbɛtwa wo mu, na deɔ ɛtaa de twa wo mu no dodoɔ no ara nyɔ adeɔ a wuhia no saa simma yi. Ma sɔ wobɔhwɔ no nyɔ wɔ ankasa gyinaesi, ɔnyɔ kɔkɔbɔ a ɛsɔ wɔ wo so.
3. Ma ɔnnkɔ pia mu na ɔnnkɔ anɔpa aduane pono so. Bɔ wo da no ano ho ban. Adeɔ a etwa toɔ a wokenkan ansa na woada ne adeɔ a edi kan a wokenkan bere a wonyane no si donhwerɔ pii nnɔyɔɔ. Fa saa mmerɔ no ma biribi a ɛnyɔ nsɔm no.
4. Paw wo nsɔm fibea, na afei gyae refresh. Nsɔm fibea a ɛyɔ den mmienu a wɔkenkan prɔko som bo sen mmuaeɔ nsɔm ɔha. Mmuaeɔ no na ehu dodoɔ no ara tena, na ɔmfa hwee mma wo nteaseɔ ankasa.
5. Tɔ nidɔɔ no so bere a ɔkɔ soro. Akwan baako a adwenemɔɔ ɔdɔɔfoɔ kyerɔ a ɛte sɔ deɔ ɛyɔ mmerɔ dodo: bere a nsɔm fibea bɔ wo den no, fa wo nsa twerɔ to hɔ. Sɔ wobɔ ɔtɔɔ no brɔoɔ sɔ pɔn no berɔ no boa w'adwene sɔ ɔbɔnɔɔ adeɔ no mu sen sɔ ɔbɔfa twee no kɔkɔɔ na ɔakɔ so skɔrol.
6. Hwɔ nipadua no, ɔnyɔ skrɔn no nko ara. Bere a wohu koko a ahyɔ mu anaa ɔhomeɔ a wɔakora no no, ɔno ne nsɔnkyerɔnneɔ sɔ fa fɔn no si fɔm. Wo nipadua taa nim sɔ woanya bi ansa na wo nsateaa ahu.

Adekɔ baako bi nso wɔ hɔ a ɔyɔ biribi a deɔ aka no nyɔ. Fa ɔdwene no bi dane adeɔyɔ ketewa pɔtee. Boa kuo baako a ɔreyɔ adwuma a wugye di. Yɔ adwuma kwa donhwerɔ mmienu. Yɔ frɔ no, hyɔ adeɔ no ase, kɔ baabi a wɔ ho. Nhwehwɔmu a ɛfa yei ho hyɔ nkuran: sɔ wode ɔdɔ ahoɔden no kɔ adeɔyɔ ketewa mpɔ mu a, ɔtaa brɔ ahɔbrɔɔsɔm a ɛma nsɔm no yɔ deɔ wuntumi nnya mu mfaa no ase. Ehu fa bi yɔ nipadua frɔ sɔ ɔnnyɔ biribi a baabi nni hɔ a ɔbɔsoma no. Ma no baabi a ɔbɔkɔ.

Fa a obiara nnka no denneennen

Ɔho kwan wɔ hɔ sɔ wobɔtwe wo ho afiri amanehunu a wuntumi nsiesie ho sɔ wobɔtumi ayɔ adwuma ama nkwa ne nkurɔfoɔ a wɔwɔ w'anim ankasa no. Ɔno nyɔ ahɔɔdɔɔ. Onipa a ɔnni biribiara so nyɔ adwuma no mmoa obiara. Sɔ wobɔhwɔ wo ankasa ahɔsotim so yɔ sɔdeɔ wode tena hɔ a wobɔtumi adɔɔ adeɔ berɔ tenten no fa, ɔnyɔ ɔfatwa a ɛfa nkurɔfoɔ a wɔwɔ nsɔm fibea no mu no.

Na nnawɔtwe bi mu no, wiase de nsɔm a emu yɔ duru ankasa ma yɔn, ɛbɔnɔɔ fie anaa ɛkɔ akyiri, na emu duruyɔ no fata. Sɔ asɔm a ɛyɔ hu woso wo a, ɔno yɔ nsɔnkyerɔnneɔ sɔ wo koma reyɔ adwuma. Botae wɔ ha nyɔ sɔ wote nka hwee. Ɔyɔ sɔ wobɔma atenka no nnsɔ biribiara ho nsuyiri.

Bere a ɛsen nsɔm no

Nkurɔfoɔ dodoɔ no ara deɔ, ɔhyeɔ kakra a wɔbɔ wɔ wɔn nsɔm-fa suban ho no de nsonsonoeɔ ankasa ba wɔ nnawɔtwe mmienu mu. Ɔtɔ da bi a ɛsen saa.

Sɔ ehu no di w'akyi mpɔ bere a wonni intanɔt so, sɔ ɔkɔ wo nna, w'akɔnnɔ aduane, w'adwuma, anaa wo tumi a wode ka nkurɔfoɔ ho mu, anaa sɔ wote nka sɔ wuntumi nnyae hwɔ mpɔ bere a ɛda adi sɔ ɔresɔe wo a, ɔno fata sɔ wo ne ɔdokota anaa ɔadwenemɔɔ ɔdɔɔfoɔ di ho nkɔmɔ. Ehu a atra hɔ na afa da no so no nya wɔ ho yie wɔ mmoa ankasa mu, na akyɔdeɔ biara nni hɔ ma sɔ wo nko ara wo nsa bɔ mu gyina. Na sɔ berɔ biara emu duruyɔ no dane anidasoɔ awuo, anaa adwene sɔ wonpɔ sɔ wowɔ ha a, mesɔ wo, mma wo ne ɔno ntena ase wɔ wo nko ara. Bɔ wo nsa kɔ ɔnimdefoɔ anaa ɔhaw mu mmoa telefɔn so ntɔm. Nkurɔfoɔ pɔ sɔ wɔboa, na sɔ wobɔ wo nsa kɔ so a, ɔyɔ adeɔ a ahoɔden wɔ mu, ɔnyɔ deɔ mmerɔɔ wɔ mu.

Wiase bɔtena hɔ ɔkyena, na wo tumi a wode bɔhyia no nso bɔtena hɔ. Ɔtɔ da bi a ade a mfaso wɔ so kɛse a wɔbɔtumi ayɔ ama nkurɔfoɔ a wɔn ho hia wo no ne sɔ wobɔma w'ani so afi skɔrn no so, woahome, na wɔakɔyɔ obi a ɔtim wɔ wiase fa ketewa a wɔbɔtumi de wo nsa aka ankasa no mu.

Nsɔm a wɔnyaeɔ

• American Psychological Association, Media overload is hurting our mental health. Here are ways to manage headline stress
• Cleveland Clinic, What Doomscrolling Is and How To Stop
• JMIR Mental Health, Impact of Media-Induced Uncertainty on Mental Health: A Narrative-Based Perspective