Amathiphu asheshayo
- Cima izaziso zezindaba eziphuthumayo.
- Gcina izindaba zingangeni embhedeni.
- Guqula ukukhathazeka kube isenzo esisodwa esincane.
Kuvame ukuqala kancane. Uthatha ifoni yakho ukuze uhlole into eyodwa, kuthi ngemuva kwemizuzu engamashumi amabili usaskrola, umhlathi uqinile, isisu siphansi, ufunda ngendawo ongeke uyivakashele nangenkinga ongeke uyixazulule namuhla ebusuku. Awuzizwa wazi kakhulu. Uzizwa kabi kakhulu. Futhi ingxenye ehlabayo ukuthi ubukeka ungakwazi ukuma, ngisho noma ukuma kubukeka kuyiyo into okumele uyenze.
Uma lokho kunguwe muva nje, usebandleni elivamile kakhulu. Abantu abaningi bahamba bezungeza nokwesaba okuncane okulandelela ngqo ezindabeni. Kukhona ngisho negama loleso senzo sokuskrola, elaqanjwa ngesikhathi sobhubhane manje seligxile olimini: i-doomscrolling. Umuzwa ongaphansi kwalo mdala kunaleli gama.
Lesi siqephu simayelana nalowo mthwalo othize, ukukhathazeka okuvela ezehlakalweni zomhlaba nendlela esizithatha ngayo. Hhayi ngoba ukukhathalela kuyinkinga. Ukukhathalela yiyona nhloso. Inkinga yilokho okwenziwa yifidi engenamkhawulo emzimbeni owawungakhelwanga ukumunca zonke izinhlekelele emhlabeni ngasikhathi sinye.
Kungani ubuchopho bakho buqhubeka bufinyelela kukho
Nasi isu elingakhululekile lakho.
Ingqondo yakho inokutshekela okwakheliwe ebungozini. Izindaba ezimbi zibamba kanzima kunezindaba ezinhle ngoba, esikhathini esiningi somlando womuntu, ukuqaphela ubungozi ngokushesha yindlela owawuhlala uphila ngayo. Ifidi egcwele izihloko ezethusayo akuwona umsinga ongathathi hlangothi wamaqiniso. Kuwumshini wenhlanhla wezingozi ezincane, futhi ukunaka kwakho kuphatha ngayinye njengento okumele uyilandelele.
Kukhona okunye ukudonswa ngaphansi kokwokuqala. Lapho umhlaba uzwakala ungaqinisekile, ubuchopho bakho bufuna ulwazi, ngoba ulwazi luzwakala njengokulawula. Ukuskrola kuzwakala njengokwenza okuthile. Ngakho uqhubeka uyavuselela, uthemba ukuthi ukuvuselelwa okulandelayo kuzogcina kuzolise umuzwa ongazolile. Kuvame ukungakwenzi. Abacwaningi abafunda lokhu bathi okuningi kokulimala okuvela ekuvezweni okunzima kwezindaba akukona kuphela ukwesabeka kwendaba eyodwa. Ukungaqiniseki ngokwako, ukungazi ukuthi kusho ukuthini kuwe nabantu obathandayo, yikho okugcina ukukhathazeka kusebenza. Ukukhathazeka kukuthumela efidini, ifidi iphakela ukukhathazeka, futhi umjikelezo uyaqina.
Usokhemisti wengqondo we-Cleveland Clinic uSusan Albers uchaze i-doomscrolling njengohlobo lomkhuba wokuqinisekisa: uma sesivele sizizwa siphansi noma sikhathazekile, sihamba siyofuna ulwazi oluvumelana nomoya, futhi ifidi iyajabula ukuhlangabezana. Kanti isikhungo sakhelwe ukukubamba. Lapho usebenzelana kakhulu nokuqukethwe okwethusayo, kunako okuningi okukhonjiswayo.
Futhi umzimba wakho ugcina amaphuzu. Ukuconsa okungapheli kokungeniswa okwethusayo kugcina amahomoni engcindezi afana ne-cortisol ephakeme, okuthi ngokuhamba kwesikhathi kungadla ubuthongo bakho, ukugxila kwakho, nomoya wakho. Awucabangi ngomthelela. Ungazizwa uthuthumela ngempela ngemuva kwehora lezindaba ezimbi ngoba, ngokwamakhemikhali, uhlelo lwakho beluphatha lelo hora njengesimo esiphuthumayo.
Ukwazi kuyisilinganiso, hhayi isivulo
Ndawana thile endleleni, abaningi bethu bamunca umqondo wokuthi ukuhlala wazi kusho ukuhlala uvezwa njalo. Ukuthi umuntu omuhle, okhathalayo ugcina ithebhu ivuliwe. Kufanele kushiwo ngokusobala: lokho akuyona iqiniso, futhi akusebenzi ngisho.
Kubukeka kunephuzu ngale kwalo izindaba ezengeziwe ziyeka ukukwazisa zibe zikulimaza nje. Ukubuyekezwa okukodwa kocwaningo kukhombe umkhawulo ongacacile, ndawana thile ngokuhlola izindaba izikhathi eziningi ngosuku namahora ambalwa okuvezwa kwemidiya sekukonke, ngale kwalapho izimpawu zokukhathazeka nomoya ophansi zivame ukukhuphuka. Inombolo eqondile ibaluleke kancane kunesimo sayo. Ungahlala wazi kahle ngokudla okuncane, okuhleliwe. Awukwazi ukudlula izinkinga zomhlaba ngokuskrola, futhi ukukuzama ikakhulukazi kucwecwa ikhono lakho lokwenza noma yini eyisiza.
Cabanga izindaba ngendlela ongacabanga ngayo noma yikuphi ukungeniswa okuqinile. Isilinganiso, esithathwa ngamabomu, ngesikhathi osikhethayo. Hhayi umpompi ovulekile ogijima ngemuva kwaso sonke usuku lwakho.
Yini esiza ngempela
Akukho kulokhu okudinga ukuba ucime noma uyeke ukukhathalela. Kumayelana nokubuyisela ukunaka kwakho ngaphansi kokulawula kwakho. Izinto ezimbalwa ezinyakazisa ngempela inaliti:
- Nquma ukuthi nini, hhayi nje ukuthi ngabe. Khetha ifasitela elilodwa noma amabili ngosuku okuzoxhumana ngawo nezindaba, mhlawumbe phakathi kwasekuseni nasekuqaleni kwakusihlwa, bese uhlola ngaleso sikhathi. Isikhathi esimisiwe sinika ubuchopho bakho imvume yokudedela phakathi, ngoba buyazi ukuthi ukubambisana kuyeza.
- Khipha izindaba esikrinini sakho esikhiyayo. Cima izaziso ezidudulwayo zezindaba nezinhlelo zokuxhumana. Isexwayiso sezindaba eziphuthumayo sakhelwe ukukuphazamisa, futhi okuningi okukuphazamisa ngakho akuyona into oyidinga lo mzuzwana. Yenza ukuhlola kube ukukhetha okwenzayo, hhayi i-alarm ekhalayo kuwe.
- Kugcine kungangeni ekamelweni lokulala futhi kungabikho etafuleni lasekuseni. Vikela imiphetho yosuku lwakho. Into yokugcina oyifundayo ngaphambi kokulala neyokuqala oyifundayo lapho uvuka zibeka umoya wamahora. Yinike leyo mizuzu enye into hhayi ifidi.
- Khetha imithombo yakho, bese uyeka ukuvuselela. Iziteshi ezimbalwa eziqinile ozifunda kanye zibaluleke kakhulu kunama-post okusabela ayikhulu. Ukusabela yilapho ukukhathazeka okuningi kuhlala khona, futhi kwengeza cishe lutho ekuqondeni kwakho kwangempela.
- Yehlisa ukungeniswa uma kukhuphuka. Elinye iqhinga odokotela bengqondo abalisikisela lizwakala licishe lilula kakhulu: uma isihloko sishaya kanzima, sibhale phansi ngesandla. Isenzo sokusehlisa sifike ejubaneni lepeni sisiza ingqondo yakho ukucubungula into esikhundleni sokumunca nje ukudukuza uqhubeke uskrole.
- Qaphela umzimba, hhayi isikrini kuphela. Uma ubamba isifuba esiqinile noma ukuphefumula okubanjiwe, leso yisexwayiso sokubeka ifoni phansi. Umzimba wakho ngokuvamile wazi ukuthi usudlulisile ngaphambi kwesithupha sakho.
Kukhona esinye isenzo esenza into ezinye ezingeke ziyenze. Guqula okunye kokukhathazeka kube isenzo esincane, esiqondile. Nikela eqenjini elilodwa elenza umsebenzi okholelwa kuwo. Zinikele amahora ambalwa. Yenza ucingo, sayina into, fika endaweni yangakini. Ucwaningo ngalokhu luyakhuthaza: ukuqondisa amandla okukhathalela ngisho esenzweni esincane kuvame ukudambisa ukungabi namandla okwenza izindaba zizwakale zingabekezeleleki. Ukukhathazeka kuyingxenye yesimemo somzimba sokwenza okuthile ngaphandle kwendawo yokusithumela. Sinike indawo yokuya.
Ingxenye okungekho oyisho ngokusobala
Uvunyelwe ukuthi uhlehle enhlekeleleni ongeke uyilungise ukuze uhlale usebenza empilweni nakubantu abaphambi kwakho ngqo. Lokho akukona ukunganaki. Umuntu osebenza uphelelwe akasizi muntu. Ukunakekela ukuzinza kwakho kuyingxenye yendlela ohlala ukwazi ukukhathalela ngayo isikhathi eside, hhayi ukukhaphela abantu abasezihlokweni.
Futhi ngamanye amasonto umhlaba usinika izindaba ezinzima ngempela, eduze nasekhaya noma kude, futhi ubunzima buyafaneleka. Ukuzizwa uthuthumela ngezehlakalo ezimbi kakhulu uphawu lokuthi inhliziyo yakho iyasebenza. Inhloso lapha akukona ukungazwa lutho. Ukugcina umuzwa ungagcwalisi yonke enye into.
Lapho kungaphezu kwezindaba
Ebantwini abaningi, imingcele embalwa emikhubeni yabo yemidiya yenza umehluko wangempela phakathi kwamasonto ambalwa. Ngezinye izikhathi kukhulu kunalokho.
Uma ukwesaba kukulandela ngisho lapho ungekho ku-inthanethi, uma sekungene ebuthongweni bakho, esifiseni sakho sokudla, emsebenzini wakho, noma ekhonweni lakho lokuba khona nabantu, noma uma uzizwa ungakwazi ukuyeka ukuhlola ngisho noma kusobala ukuthi kuyakulimaza, lokho kufanele kukhulunywe nodokotela noma udokotela wengqondo. Ukukhathazeka osekugxile kwathatha usuku kusabela kahle esekelweni sangempela, futhi akukho mklomelo wokukubambisisa wedwa. Futhi uma nganoma yisiphi isikhathi ubunzima buweleka ekuphelelweni yithemba, noma emicabangweni yokungafuni ukuba lapha, ngicela ungahlali nalokho wedwa. Finyelela kungcweti noma kulayini wesimo esiphuthumayo ngokushesha. Abantu bafuna ukusiza, futhi ukufinyelela kuyinto eqinile ongayenza, hhayi ebuthakathaka.
Umhlaba usayoba khona kusasa, kanjalo nekhono lakho lokubhekana nawo. Ngezinye izikhathi into ewusizo kakhulu ongayenzela abantu okhathazekile ngabo ukubheka phezulu usuke esikrinini, uphefumule, uhambe uyoba ubukhona obuzinzile engxenyeni encane yomhlaba ongayithinta ngempela.
Imithombo
- 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