I-Doomscrolling Sekuyigama elivamile kakhulu ukuchaza into abantu abaningi abayenzayo bengazi: ukunamathela ocingweni lwabo, ukuswayipha ngokuphindaphindiwe, ukudla izindaba nokuqukethwe okungekuhle isikhathi eside. Kungase kubonakale kuyindlela nje yokuhlala unolwazi noma ukubulala isikhathi, kodwa okusala ngemuva kwakho ukuthi umkhuba onethonya elinamandla ngokwengqondo.
Siphila endaweni lapho Ulwazi lufika amahora angama-24 ngosuku Kuzo zonke izinhlangothi: imithombo yezokuxhumana, izaziso, amaphothali ezindaba, amavidiyo amafushane adlala ngokungapheli… Kulesi simo, umugqa phakathi kokuhlala unolwazi nokuzizwa ukhungathekile mncane kakhulu. I-Doomscrolling ingenye yezenzakalo ezibonisa kangcono lobu budlelwano obuyinkimbinkimbi phakathi kwezingqondo zethu, ubuchwepheshe, kanye nenqwaba yokuqukethwe okungekuhle.
Kuyini ngempela i-doomscrolling futhi ishintshe kanjani?
Leli gama I-doomscrolling ichaza ukuziphatha kokufunda ungayeki. Izindaba, izingxoxo, amavidiyo, noma okuthunyelwe okunethoni engemihle, eyinhlekelele, noma eyethusayo, ikakhulukazi ezinkundleni zokuxhumana kanye nasezinkundleni zedijithali ezinokuskrola okungenamkhawulo. Akukhona ukuhlala unolwazi, kodwa kunalokho ukusesha okucishe kuphoqelele "okuningi okufanayo."
Le ndlela yabonakala kakhulu kusukela ngo-2020 kuqhubeke, nge ubhubhane lwe-COVID-19Abantu abaningi babenomuzwa wokuthi badinga ukuhlola njalo izibalo zokutheleleka, ukufa, imikhawulo, kanye nezibikezelo. Kamuva, ezinye izehlakalo ezifana nempi e-Ukraine, ingxabano eMpumalanga Ephakathi, izinkinga zesimo sezulu, kanye nezinhlekelele zemvelo ziye zabangela lokhu kuguquguquka okufanayo: bheka, buyekeza, futhi ubheke futhi.
Ezimweni eziningi, i-doomscrolling ivela ku- isifiso esifanelekile sokwaziswaInkinga iphakama lapho ukuhlola izindaba kuba yinto enzima ukuyimisa, ingena kuyo yonke imizuzu yokuphumula yosuku: lapho uvuka, ngesikhathi sokuphumula, ngaphambi kokulala, ngenkathi udla, noma ngisho nasemsebenzini noma ezifundweni.
Omakhalekhukhwini kanye namanethiwekhi kuye kwenza lo mkhuba waba lula ngoba anikeza ukufinyelela okusheshayo nokuqhubekayo kokuqukethweUkwakheka kwalezi zinkundla—ukuskrola okungenamkhawulo, ukudlala ngokuzenzakalela, izaziso, izihloko ezivusa imizwa—kusikhuthaza ukuthi siqhubeke nokuskrola ngaphandle kokubonakala kahle. Kancane kancane, kuba ukusabela okuzenzakalelayo kwesithukuthezi, ukungahlaliseki, noma isenzo nje sokuthatha amafoni ethu.
Ngokuhamba kwesikhathi, kubantu abaningi, i-doomscrolling ishintsha ibe yi- isu lokubhekana nezimo elingasebenzi kahleUma kukhona ukucindezeleka, ukungaqiniseki noma ukungakhululeki, abantu baphendukela kumaselula abo befuna ulwazi oluzobenza bathule; nokho, okuvame ukwenzeka kuphambene nalokho, kwandisa ukukhathazeka nokwesaba.
Izinguquko zengqondo ezikhuthaza ukubhujiswa kwenhlekelele
Ngemuva kwe-doomscroll kulele ingxubevange ye isidingo sokulawula, ukugwema ngokomzwelo, kanye nobuthakathaka bokucabangaNgakolunye uhlangothi, ukuhambisana nazo zonke izibuyekezo kudala umbono wokuthi sizobe sikulungele kangcono okuzayo, yize empeleni singenakukwenza lutho ngeningi lalezo zindaba.
Ngakolunye uhlangothi, ukuzicwilisa olwazini olwethusayo nakho kungasebenza njenge uhlobo lokuphazamisekaEsikhundleni sokuxhumana nezinkinga zomuntu siqu noma imizwa enzima (ukwesaba, ukudabuka, isizungu), ukunaka kuphendukelwa ezinhlekeleleni zangaphandle, okumangazayo ukuthi kugcina kukhuphula ukungakhululeki.
Amapulatifomu edijithali aklanyelwe ukuze sibambe futhi sibambe ukunaka kwethuAma-algorithm abo athola ukuthi hlobo luni lokuqukethwe olusenza sichofoze, siphawule, noma sabelane. Uma sivame ukuchitha isikhathi esiningi kokuthunyelwe okucindezelayo noma okuvusa inkanuko, uhlelo luchaza lokho njengokuthi "kuyasithakazelisa" futhi lusibonisa izingcezu ezengeziwe zesitayela esifanayo, okudala umjikelezo omubi.
Ku-psychology, sikhuluma nge i-negativity biasUkuthambekela komuntu kokuqaphela nokukhumbula izinto ezingezinhle kakhulu kunezinhle. Ngokwemvelo, lokhu kwakunengqondo, ngoba ukunaka ingozi kwandisa amathuba okusinda. Namuhla, kuhlangene nokugeleza kwezindaba ezimbi okungapheli, lokhu kuthambekela sekuyinto eyingozi yokugcwala ngokomzwelo.
Ngaphezu kwalokho, olunye ubandlululo oluhileleke kakhulu ekubhujisweni kwe-doom luyaqala ukusebenza: ukutholakala kokuchemaUma sibona imibiko yezindaba zansuku zonke ngezimpi, izinhlekelele, ubugebengu, noma izinkinga zomnotho, izingqondo zethu zicabanga ngokweqile ukuthi lezi zenzakalo zingenzeka kangaki. Akukhona ukuthi azikho, kodwa sizibona njengezihlala njalo, ziseduze, futhi zingagwemeki kunalokho eziyikho ngempela, okwandisa ukukhathazeka nomuzwa wokuphila ezweni elinobutha obuhlala njalo.
Umthelela wokubhujiswa kwempilo yengqondo yesikhashana
Ukuhlala ubhekene nezindaba ezimbi kungaphezu nje kokucasula okulula: Kuthinta ngqo isimo sengqondo, amandla, kanye nekhono lokugxila.Ukuqala usuku uphethe ifoni yakho ephathekayo, ufunda izihloko eziphathelene nempi, inhlekelele, noma izinhlekelele, kusetha isimo sengqondo samahora alandelayo.
Phakathi kwemiphumela evame kakhulu yile ukwehla kwamandlaUkwanda okuphawulekayo kwemizwa yokudabuka, ukukhathazeka, noma ukuphelelwa yithemba, kanye nobunzima obukhulu bokugxila emisebenzini yansuku zonke. Ingqondo igxila ezithombeni noma imiyalezo eyethusayo, okwenza kube nzima ukuqhubeka.
Esinye isici esivame kakhulu umthelela ku- Ukulala kanye ne-circadian rhythmsUkuzulazula ebusuku, embhedeni noma kusofa, kuhlanganisa izici ezimbili eziyingozi kakhulu: ukukhanya okuluhlaza okwesibhakabhaka okuvela ezikrinini, okuphazamisa ukukhiqizwa kwe-melatonin, kanye nokuvuswa ngokomzwelo okubangelwa izindaba eziphazamisayo. Umphumela uba ubunzima bokulala, ukuvuka ebusuku, ikhwalithi yokulala engeyinhle, futhi, ekugcineni, ukukhathala okungapheli.
Ngaphezu kwalokho, ukuchayeka njalo ezinhlekeleleni, ebudloveni, noma ekungalungini kungadala umbono ophambene weqinisolapho konke kubonakala sengathi kuya kuba kubi futhi kungekho lutho olunesixazululo. Lo mbono wokuphelelwa yithemba ugcina ungcolisa ezinye izindawo zokuphila: izinqumo zomsebenzi, izinhlelo zesikhathi esizayo, ubudlelwano bomuntu siqu, kanye namaphrojekthi okuphila.
Imiphumela yesikhathi eside yengqondo neyomzimba
Uma i-doomscroll iba yinto evamile egcinwa izinyanga noma iminyaka, imiphumela yayo iyanqwabelana. Ngakolunye uhlangothi, ingakwazi umonakalo wokuqina ngokomzweloIkhono lokubhekana nezimo ezinzima, ukuzivumelanisa nezimo nokululama liyaphela ngoba ingqondo ihlala isesimweni sokuhlala iqaphile.
Lesi simo sokuhlala uqaphile njalo sibangela ukuthi uhlelo lwezinzwa oluzwelanayo—lolo olubangela impendulo yokulwa noma yokubaleka—lube kusebenze kaningi kakhuluUkuphefumula kuyashesha, ukushaya kwenhliziyo kanye nomfutho wegazi kuyakhuphuka, imisipha iyaqina, futhi umzimba ukhipha i-adrenaline kanye ne-cortisol. Uma lokhu kuphindaphindwa usuku nosuku, ingozi yokukhathazeka, ukucasuka, izinkinga zokugaya ukudla, izinhlungu zemisipha, nezinye izimpawu zomzimba iyanda.
Ucwaningo luphinde lwathola ubudlelwano phakathi kokubhujiswa okukhulu kwe-doom kanye izimpawu ezifana nokucindezeleka ngemva kwenhlekeleleLokhu kuyiqiniso ikakhulukazi lapho umuntu echayeka ngokuphindaphindiwe ezithombeni noma ezindabeni ezibuhlungu kakhulu (impi, ubudlova obukhulu, izinhlekelele zemvelo). Ngisho noma umuntu engakahlangabezani ngqo nalezi zenzakalo, angase abe nokukhathazeka, amaphupho amabi, izinkumbulo eziphazamisayo, ukungathembani okuvamile, noma umuzwa oqhubekayo wengozi.
Kubantu abanomlando wokuhlukumezeka, ingozi iphezulu, ngoba ukuchayeka kakhulu ezintweni ezicindezelayo kungenza vula kabusha amanxeba angokomzwelo futhi kubhebhethekise ukucindezeleka okwakukhona ngaphambili. Kulezi zimo, ukuskrola inhlekelele akugcini nje ngokusiza ekuqondeni umhlaba, kodwa futhi kunegalelo ekubuyiselweni kwesimo esibuhlungu buthule.
Omunye umphumela wangemuva yilokho okubizwa ngokuthi wafunda ukungabi namandlaNgemva kokubona izinkinga ezinkulu nsuku zonke—izimpi, inkinga yesimo sezulu, ubudlova, ubumpofu—ngaphandle kwamandla angempela okungenelela ngqo kweningi lazo, abanye abantu bafaka umqondo wokuthi kungakhathaliseki ukuthi benzani, akukho okushintshayo. Lo muzwa omude wokungabi namandla ulimaza ukuzethemba, ukhuthaza ukunganaki, ukuzihlukanisa, kanye nokungazibandakanyi empilweni yezenhlalo neyezepolitiki.
Izici ezibangela i-doomscrolling
Akuwona wonke umuntu othanda ukubhujiswa ngendlela efanayo, kodwa kunezinto eziningana ezibangela lokho. Zandisa amathuba okuwela kulolu hlobo lwendlela. kanye nokukugcina isikhathi eside. Ukuziqonda kusiza ekuboneni ukuthi yini esebenzayo esimweni ngasinye.
Enye yezinto ezinamandla kakhulu ubudlelwano phakathi ukukhathazeka nolwaziUma sikhathazekile—ngesimo sethu somuntu siqu noma okwenzekayo emhlabeni—sivame ukufuna ulwazi olwengeziwe, sicabanga ukuthi lokhu kuzosinika ukulawula okwengeziwe. Ezimweni zokungaqiniseki okukhulu (ukushintsha kwemisebenzi, izinkinga zomnotho, ubhubhane, izimpi), lokhu kusesha kuyaqina. Inkinga iwukuthi, ngale kwephuzu elithile, ukuqongelela ulwazi akunciphisi ukukhathazeka; kuyakwandisa.
Esinye isici esiyinhloko yi- ukwesaba ukulahlekelwaLesi simo, esaziwa ngokuthi i-FOMO (Ukwesaba Ukuphuthelwa), siyinto eyenzekayo ngesikhathi sangempela. Izinkundla zokuxhumana zisebenza ngesikhathi sangempela, futhi kuhlale kukhona "okuthile" okwenzekayo esingase sikubone. Umuzwa wokuthi uma ungaxhunyiwe, uzoshiywa ngemuva noma uphuthelwe imicimbi ebalulekile uvuselela isifiso sokuhlola ifoni yakho njalo.
Umthelela we isimo semizwa esiyisisekeloUma umuntu esevele elwa nokukhathazeka, ukuqwasha, ukucasuka, noma ebhekene nesikhathi esinzima, usengozini enkulu yokuba umlutha wezindaba ezimbi. Ukudla lolu hlobo lokuqukethwe ngokuphoqelela kugcina amazinga e-cortisol, i-hormone yokucindezeleka, ephezulu, okwenza kube nzima ngomzimba nengqondo ukubuyela esimweni sokuzola.
Indima yama-algorithms kanye nomklamo wezokuxhumana
Amapulatifomu edijithali awathathi hlangothi. Imodeli yabo yebhizinisi isekelwe ku ukuthi umsebenzisi uchitha isikhathi esiningi ngangokunokwenzeka ku-inthanethiUkuze kufezwe lokhu, ama-algorithm afunda ukuthi yikuphi okuqukethwe okudala ukusebenzisana okukhulu futhi avame ukukubeka phambili. Izindaba namavidiyo angemahle, aphikisanayo, noma athinta imizwa avame ukuhambisana kahle nale logic.
Uma sivame ukuchofoza ezihlokweni ezithusayo, sibukele amavidiyo aphathelene nezingxabano, noma siphawula ngezindaba ezibuhlungu, uhlelo luyaqonda ukuthi yilokhu "esikuthandayo" bese luqala ukukusho. gcwalisa okuphakelayo ngokuqukethwe okufanayoLokhu kudala iluphu lapho konke okwenzekayo kubonakala kubi kakhulu, kanti empeleni kuwumphumela wokuhlunga okwandisa izici ezishaqisayo kakhulu.
Lokhu kungaphezu komklamo wezici ezifana nokuthi Ukuskrola okungenamkhawulo, ukudlala ngokuzenzakalela, izaziso ezenziwe ngokwezifiso kanye neziphakamiso "zamavidiyo akho". Zonke lezi zinto zenzelwe ukuthi kungabikho sizathu esingokwemvelo sokuvala. Lapho nje sicabanga ukuthi sizobuka amafoni ethu "okwesikhashana," umklamo ngokwawo uhlelwe ukuze wandise leso sikhathi isikhathi eside kakhulu kunalokho ebesikulindele.
Ukukhubaza izici ezithile—isibonelo, izaziso zezindaba eziphuthumayo noma ukuzidlalela ngokuzenzakalela—kungaba isinyathelo sokuqala esiya phambili phula umuzwa wokuhudulwaAkukususi okuqukethwe okungekuhle, kodwa kwenza kube nzima ngathi ukukubona ngengozi futhi kunciphisa inani lezisusa ezisishukumisela ukuba siqhubeke nokuskrola.
Indlela ubuntu obuthonya ngayo ukubhujiswa kwe-doom
Ubuntu buphinde bubumbe indlela esisebenzisa ngayo ubuchwepheshe. Izici ezifana ne- izinga eliphezulu le-neuroticism (ukuthambekela kokukhathazeka, ukuzwa imizwa enamandla, nokubikezela izingozi) kungenza umuntu abe nethuba lokufuna izibuyekezo eziqhubekayo, ikakhulukazi zezindaba ezimbi.
Ngokuphambene nalokho, labo abathola amaphuzu aphezulu ku- umthwalo wemfanelo noma ukuqapha Abantu abahlelekile nabahlelayo abanokulawula okukhulu kokushukuma bavame ukuphatha isikhathi sabo sesikrini kangcono futhi babeke imingcele ecacile. Lokhu akusho ukuthi abakwazi ukuwela ekubhujisweni, kodwa ngokuvamile bakuthola kulula ukuyeka lo mkhuba lapho bebona ukuthi akulungile kubo.
La introversión Lokhu kungadlala indima futhi. Abanye abantu abathanda ukuhlala bodwa baphendukela ocingweni lwabo nasezindabeni njengendlela yokubalekela imizwa yabo noma izimo ezingakhululekile endaweni abakuyo. Ukuzifaka ezindabeni zomhlaba wonke kungabonakala kulula kunokubheka ngaphakathi noma ukukhuluma ngalokho okwenzekayo kubo.
Ngakolunye uhlangothi, labo abanokuningi ukuvuleka kokuhlangenwe nakho Ilukuluku kanye nesifiso sokuhlola imibono emisha kanye nokuqukethwe kungabakhanga kakhulu labo abadonseleka ekujuleni ezihlokweni eziyinkimbinkimbi, izingxabano zamazwe ngamazwe, noma ucwaningo oluphikisanayo. Kodwa-ke, uma lokhu kufuna ukwazi kungancishiswa isihlungi esinempilo esibucayi kanye nokuzinakekela ngokomzwelo, ekugcineni kungaba yindlela eya ekubhujisweni.
Amasu ngokuya ngohlobo lobuntu
Ayikho iresiphi eyodwa esebenza kuwo wonke umuntu, kodwa amasu angashintshwa ukuze ahambisane nezici zomuntu ngamunye. ukuphatha kangcono isifiso sokuqhubeka nokuskrola.
Obani abaningi ukukhathazeka noma ukucindezeleka okukhulu kwengqondo Bavame ukuzuza ngamasu okulawula imizwa njengokucabanga, ukuphefumula okufushane, noma ukuzivocavoca okufushane kokuphumula. Ukuzijwayeza la mathuluzi lapho kuvela isifiso sokuhlola izindaba kungabasiza ukuba bayeke, baqaphele imizwa engaphansi, futhi banqume ukuthi kufanelekile yini ukuvula izinkundla zokuxhumana ngaleso sikhathi.
Abantu abanephrofayela eyengeziwe aphumayoLabo abafuna ukukhuthazwa kakhulu kwezenhlalo bangase bakuthole kuwusizo ukunciphisa isikhathi sabo ezinkundleni zokuxhumana bese beshintsha okunye kwalokho kusebenzisa ngezinhlelo zobuso nobuso: ukuhlangana nabangani, ukujoyina imisebenzi yeqembu, ukuhlanganyela emsebenzini wokuzithandela noma kwezemidlalo yeqembu, indlela yokwenza kanjalo. khuthaza umsebenzi womzimba kanye nenhlalakahle.
Labo abavelele ngokuba yibo uhlelekile kakhulu noma unesiyalo Bangasebenzisa lokhu ukuze babeke izikhathi ezithile zokuhlala benolwazi: isibonelo, ukuhlola izindaba isikhashana ekuseni bese bephinda kafushane ntambama, begwema ukwenza kanjalo ebusuku. Ukwenza kube inqubo ehlelekile kunciphisa ingozi yokuchitha amahora amaningi bephequlula ngaphandle kwenhloso.
Abantu abathambekele kakhulu ku- ukuzindla kokuzihlola Bangasebenzisa amathuluzi anjengokubhala phansi noma idayari ethinta imizwa. Ukuphawula ukuthi kwenzeka nini ukuskrola i-doom, ukuthi babezizwa kanjani ngaphambilini, ukuthi hlobo luni lwezindaba abazifunayo, nokuthi bazizwa kanjani ngemva kwalokho kusiza ukuthola amaphethini nokwenza izinqumo ezihlakaniphile mayelana nokusetshenziswa komakhalekhukhwini.
Kumaphrofayili ane- ukungazimiseli okukhulu noma ukubekezelela okuncane isithukutheziAmasu acacile kakhulu futhi abonakalayo avame ukusebenza kahle kakhulu: izinhlelo zokusebenza ezivimba noma ezikhawulela amanethiwekhi ngezikhathi ezithile, ukususa izinhlelo zokusebenza zezindaba esikrinini esikhulu, ukushiya ifoni kwelinye igumbi, noma ukufaka esikhundleni isenzo sokuswayipha ngezinye izenzo ezincane (ukuhamba ibanga elifushane, ukwenza izivivinyo zokulula, ukudweba, ukulalela ingoma yonke ngaphandle kokuthinta ifoni).
Amasu asebenzayo okuphatha i-doomscrolling
Ngale kobuntu, kuneziqondiso eziningi ezijwayelekile ezingasiza cishe noma ubani ukuba ukunciphisa umthelela wokubhujiswa kwezulu empilweni yansuku zonke futhi siphinde sithole ubudlelwano obunempilo nezinkundla zokuxhumana kanye nolwazi.
Enye yezinto eziphumelela kakhulu beka imikhawulo ecacile yesikhathi esiku-inthanethiikakhulukazi ezinkundleni zokuxhumana kanye nezinhlelo zokusebenza zezindaba. Lokhu kungenziwa ngokubeka izikhathi ngaphandle kocingo lwakho (isibonelo, ngesikhathi sokudla, ihora lokuqala losuku, kanye nehora lokugcina ngaphambi kokulala) noma ngokusebenzisa izibali-sikhathi nezinhlelo zokusebenza ezikuxwayisa uma usudlule isikhathi esithile.
Kuyasiza kakhulu futhi yenza okuqukethwe esikubonayo kube ngokwakhoUkuyeka ukulandela ama-akhawunti athumela kuphela ngezinhlekelele, izinhlekelele, noma imiyalezo ethusayo, kanye nokwengeza amaphrofayili abelana ngolwazi olunembile noma okuqukethwe okuhle, okufundisayo, nokudala, kusiza ukulinganisela okuphakelayo kwakho. Akukhona ngokuphila ebhamuzeni elihle, kodwa ngokugwema inqwaba yezinto ezimbi eziqhubekayo.
Dala "izinqubo zokunqanyulwaIzinguquko ezithile zingenza umehluko omkhulu. Isibonelo, ukunquma ukushiya ifoni yakho kwelinye igumbi ngezikhathi ezithile zosuku, ukusebenzisa imodi ethi "ungaphazamisi" ngemva kwehora elithile, noma ukusungula inqubo yasebusuku engenasikrini: ukufunda ephepheni, ukulalela umculo ophumuzayo, ukwelula kancane, noma ukubhala imigqa embalwa encwadini yamanothi.
Esinye isici esiyinhloko sithi nciphisa inani lemithombo yezindabaEsikhundleni sokugxuma kusuka komunye umthombo uye komunye, kusuka kwenye ividiyo uye komunye, kungcono ukukhetha iziteshi ezimbalwa ezithembekile eziqinisekisa ulwazi futhi zigweme ukuvusa imizwa. Ikhwalithi yolwazi ivame ukuvikela kakhulu kunobuningi uma kukhulunywa ngempilo yengqondo.
Okokugcina, kuyasiza kakhulu ukufunda ukuhlukanisa phakathi ulwazi oluwusizo kanye nolwazi oluvusa imizwa noma olukhohlisayoQaphela izihloko eziklanyelwe ukudala ukuchofoza kuphela, hlola ukuthi ngabe le ngxenye inikeza umongo nezixazululo noma imane nje yesabe, bese uzibuza imibuzo efana nale: "Ingabe lokhu kuwusizo empilweni yami noma kungenza ngibe mubi kakhulu?" izindlela ezilula zokuhlunga kangcono.
Amathiphu okulawula isifiso sokuqhubeka nokuskrola
Ngisho noma sizazi izingozi, isifiso sokuthatha amafoni ethu singase siphakame. Yingakho kuwumqondo omuhle ukuba... amasu amancane ezimo eziphuthumayo ngalezo zikhathi lapho siqaphela khona ukuthi sesizowela ogibeni.
Isiqondiso esisebenzayo siwukuthi beka eceleni izikhathi ezithile zokubuka izindabaIsibonelo, ikhefu elifushane ekuseni, elinye elifushane ntambama, kanye nokugwema ngokuphelele ukuchayeka kokuqukethwe okungekuhle ngaphambi nje kokulala. Ukwazi ukuthi kuzoba nesikhathi sokuthola ulwazi kunciphisa umuzwa wokuphuthuma.
Ukwabelana ngenhloso yokunciphisa ukubhujiswa kwezwe nabangani abaseduze nomndeni nakho kuyasiza. Cela ukwesekwa okucacile -ngokwesibonelo, ukusikhumbuza ngesinqumo sethu uma besibona sinamathele ocingweni lwethu - kungenza umehluko omkhulu futhi kuvimbele ukubuyela emuva lapho sikhathele kakhulu noma sicindezelekile.
Esinye isihluthulelo shintsha isikhathi esasichitha ngaphambilini siskrola ngemisebenzi efaka isandla kokuthile: ukufunda incwadi, ukwenza ukuzivocavoca okuthile, pheka ngokuthulaZijwayeze ukuqaphela, nikela imizuzu embalwa emsebenzini wokuzilibazisa wokudala, unakekele izitshalo, noma umane uhambe ngezinyawo. Lapho sigcwalisa usuku lwethu ngolwazi oluzuzisayo singaphandle kwesikrini, kuya ngokuya kungathandeki ukuhoxa ezindabeni ezimbi.
Ukunciphisa ukufinyeleleka nakho kuyasebenza: Susa izinhlelo zokusebenza zenethiwekhi esikrinini sasekhaya, ukuphuma ukuze siziphoqelele ukuthatha isinyathelo esisodwa ngaphambi kokungena, noma ngisho nokukhipha okwesikhashana izinhlelo zokusebenza eziyinkinga kakhulu ngezikhathi zobuthakathaka obuthile (izivivinyo, izinguquko zomsebenzi, izinkinga zomuntu siqu).
Uma, naphezu kwakho konke, kuvela izimpawu eziqinile noma eziqhubekayo—ukwesaba, ukukhathazeka, ukudabuka, ukucasuka, umuzwa wokubhajwa—kuyalulekwa thintana nochwepheshe bezempilo yengqondoUkungenelela okufushane kunganele ukufunda ukuphatha ukucindezeleka, ukusebenza ngokwesaba okucashile, nokwakha ukusetshenziswa kobuchwepheshe okunempilo, ngaphandle kwesidingo sezinqubo ezingapheli.
Indlela yokusekela umuntu oseduze nawe ovaleleke ekubhujisweni kwezulu
Uma ubona ukuthi othandekayo wakho uchitha ingxenye enkulu yosuku ugxile ezindabeni ezimbi futhi ucindezeleke kakhuluKungenzeka ukuthi ukuskrola i-doom kuthinta kakhulu isimo sakhe sengqondo. Nakuba singenakukwazi ukushintsha imikhuba yakhe kuye, singamnikeza usizo oluwusizo.
Isinyathelo sokuqala ukusondela ngozwela futhi ngaphandle kokwahlulelaAmazwana anjengokuthi "uhlala usefonini usuku lonke" noma "uyayiqisa" avame ukuvusa ukuzivikela. Kusebenza kangcono ukuveza ukukhathazeka ngenhlalakahle yabo: isibonelo, ngokukhomba ukuthi uqaphele ukuthi babonakala becindezelekile, bedabukile, noma becasukile, bese ubuza ukuthi bazizwa kanjani ngolwazi oluningi kangaka ezingqondweni zabo.
Ukulalela ngenkuthalo, ukuvumela omunye umuntu ukuthi akhulume ngokwesaba kwakhe kanye nokukhathazeka kwakhe, kumvumela ukuthi aqaphele umthelela we-doomscrolling. Ukusuka lapho, unga... phakamisa ezinye izindlela eziqondile Esikhundleni sokuchitha isikhathi esikrinini: hambani niyohamba ndawonye, nenze ezemidlalo, nibukele uchungechunge lwemidlalo elula, nipheke, nidlale umdlalo, nivakashele othile, njll.
Kungasiza futhi ukukhuluma ngokukhululekile mayelana ukubaluleka kokunciphisa ukuchayeka ezindabeni ezimbi futhi ukhethe imithombo ethembekile, uchaze ukuthi akukhona ukunganaki iqiniso kodwa ukuvikela impilo yengqondo. Uma isimo sibi kakhulu—ngokwesibonelo, umuntu uyeka ukufeza izibopho, anganaki inhlanzeko noma ubuthongo, noma eveza ukuphelelwa yithemba okukhulu—ungasikisela ukuhamba naye ukuze afune usizo lochwepheshe.
Ezimweni lapho kukhona khona inkinga yokukhathazeka, ukucindezeleka, noma obunye ubunzima bengqondo, ukwesekwa kokwelapha kubaluleke kakhulu. Isazi sokusebenza kwengqondo noma isazi sezifo zengqondo singakwazi ukusebenza ezimpandeni zalowo mkhuba wokuphoqelelaukufundisa amathuluzi okulawula imizwa nokusiza ekwakheni kabusha umuzwa ongokoqobo wokulawula impilo yakho.
Endaweni lapho ulwazi olubi luningi khona, lufinyeleleka kalula, futhi luthinta amehlo, ukufunda hlunga, thatha umthamo, futhi uhlobane nezinkundla zokuxhumana ngokuqapha okukhulu Sekucishe kube yikhono lokusinda ngokomzwelo. Ukuqonda ukuthi kuyini ukubhujiswa kwe-doom, ukuthi kungani kusibamba, nokuthi kuthinta kanjani ingqondo nomzimba wethu kuyisinyathelo sokuqala sokwenza izinqumo ezahlukene: ukubekela eceleni isikhathi esingenasikrini, ukukhetha lokho esikusebenzisa ngokuhlakanipha, ukuxhuma kabusha nemisebenzi nobudlelwano obusondlayo, futhi, uma kudingeka, ukufuna usizo lochwepheshe ukuze uphule umjikelezo futhi ubuyisele inhlalakahle yengqondo enkulu.
