Ngaba woyika ukulahlekelwa yifowuni yakho? Kukho igama lolo: uNomophobia

Umxholo

• Ziintoni iimpawu?
• Yintoni ebangela le phobia?
• Kufunyaniswa njani?
• Iphathwa njani i-phobia?
• Unyango lokuziphatha okuqinisekileyo
• Unyango lokubonisa
• Amayeza
• Ukuzikhathalela
• Umgca wezantsi

Ngaba unengxaki yokubeka phantsi i-smartphone yakho okanye uzive uxhalabile xa usazi ukuba uya kuphulukana nenkonzo iiyure ezimbalwa? Ngaba iingcinga zokungabikho kwifowuni yakho zibangela uxinzelelo?

Ukuba kunjalo, kunokwenzeka ukuba ube ne-nomophobia, uloyiko olugqithisileyo lokungabinayo ifowuni yakho okanye ukungabinakho ukuyisebenzisa.

Uninzi lwethu luxhomekeke kwizixhobo zethu kulwazi kunye nokunxibelelana, ngenxa yoko kuyinto eqhelekileyo ukukhathazeka malunga nokuphulukana nazo. Ngequbuliso ukungakwazi ukuyifumana ifowuni yakho kusenokwenzeka ukuba kubangela amaxhala malunga nendlela yokujongana nokuphulukana neefoto, abafowunelwa kunye nolunye ulwazi.

Kodwa i-nomophobia, efutshane ukusuka "akukho phobia yefowuni ephathekayo," ichaza uloyiko lokungabinayo ifowuni yakho eqhubekayo kwaye enzima ichaphazela ubomi bemihla ngemihla.

Iziphumo zezifundo ezininzi zibonisa ukuba le phobia iya isanda. Ngokutsho, phantse iipesenti ezingama-53 zabantu baseBritane ababephethe ifowuni ngo-2008 baziva bexhalabile xa bengenayo ifowuni yabo, bebenayo ibhetri efile, okanye bengenayo inkonzo.

Ukujongwa kwabafundi bezonyango abali-145 kunyaka wokuqala e-India kwafunyanwa ubungqina obucebisa iipesenti ezingama-17.9 zabathathi-nxaxheba ababene-nomophobia. Kwiipesenti ezingama-60 zabathathi-nxaxheba, iimpawu ze-nomophobia zazimodareyitha, kwaye kwiipesenti ezingama-22.1, iimpawu zazinzima.

Akukho zifundo zesayensi zixeliweyo manani e-United States. Ezinye iingcali zibonisa ukuba la manani angaphezulu, ngakumbi kulutsha.

Funda ukuze ufunde ngakumbi ngeempawu kunye noonobangela be-nomophobia, ukuba ufunyaniswa njani, kunye nendlela yokufumana uncedo.

Ziintoni iimpawu?

I-Nomophobia ayidweliswanga kuhlobo lwamva nje lweDiagnostic kunye neNcwadi yeNkcazo yeNgxaki yokuPhazamiseka kwengqondo (DSM-5). Iingcali zempilo yengqondo azikabinaso isigqibo kwiindlela zokuchonga ezisesikweni zale meko.

Nangona kunjalo, kuvunyelwene ngokubanzi ukuba i-nomophobia ibonisa inkxalabo kwimpilo yengqondo. Ezinye iingcali zide zacebisa ukuba i-nomophobia imele uhlobo lokuxhomekeka kwifowuni okanye umlutha.

I-Phobias luhlobo loxinzelelo. Bacaphukisa uloyiko olubalulekileyo xa ucinga ngento oyikayo, edla ngokubangela iimpawu ezingokweemvakalelo nezomzimba.

Iimpawu zeemvakalelo zibandakanya:

• ukukhathazeka, uloyiko, okanye uvalo xa ucinga ngokungabinayo ifowuni yakho okanye ukungabinakho ukuyisebenzisa
• ixhala kunye nokuphazamiseka ukuba kuya kufuneka ubeke ifowuni yakho phantsi okanye wazi ukuba ngekhe ukwazi ukuyisebenzisa okwethutyana
• panic okanye ixhala ukuba ngokufutshane awukwazi ukuyifumana ifowuni yakho
• ukucaphuka, uxinzelelo, okanye ixhala xa ungakwazi ukujonga ifowuni yakho

Iimpawu ezibonakalayo zibandakanya:

• ukuqina esifubeni sakho
• ingxaki yokuphefumla ngesiqhelo
• ukungcangcazela okanye ukungcangcazela
• ukwanda kokubila
• Ndiziva ndidiniwe, ndinesiyezi, okanye ndididekile
• ukubetha kwentliziyo ngokukhawuleza

Ukuba une-nomophobia, okanye nayiphi na i-phobia, unokuqonda ukuba uloyiko lwakho lugqithisile. Ngaphandle kolu lwazi, unokuba nexesha elinzima lokujongana okanye lokulawula iimpendulo ezibangelwa lilo.

Ukuthintela iimvakalelo zoxinzelelo, unokwenza konke okusemandleni ukugcina ifowuni yakho isondele kwaye uqiniseke ukuba ungayisebenzisa. Ezi ndlela zokuziphatha zinokubonakala zibonisa ukuxhomekeka kwifowuni yakho. Umzekelo, unga:

• yise ebhedini, kwigumbi lokuhlambela, nakwishower
• yijonge rhoqo, kwanamaxesha aliqela ngeyure, ukuqinisekisa ukuba iyasebenza nokuba awuphoswanga saziso
• chitha iiyure ezininzi ngosuku usebenzisa ifowuni yakho
• uzive ungenakunceda ngaphandle kwefowuni yakho
• Qiniseka ukuba uyayibona nanini na xa ingekho sandleni sakho okanye ipokotho

Yintoni ebangela le phobia?

I-Nomophobia ithathwa njenge-phobia yanamhlanje. Ngamanye amagama, kusenokwenzeka ukuba kubangelwe kukwanda kokuthembela kubuchwephesha kunye nenkxalabo malunga nokuba kungenzeka ntoni ukuba ngequbuliso awunakufikelela kulwazi olufunekayo.

Ulwazi olukhoyo malunga ne-nomophobia lubonisa ukuba kwenzeka rhoqo kulutsha nakubantu abadala abancinci.

Iingcali azikabhaqi unobangela othile we-nomophobia. Endaweni yoko, bakholelwa ukuba izinto ezininzi zinokuba negalelo.

Uloyiko lokuzahlula lunokuthi, ngokuqondakalayo, ludlale indima kuphuhliso lwe-nomophobia. Ukuba ifowuni yakho isebenza njengeyona ndlela iphambili yokunxibelelana nabantu obakhathaleleyo, ungaziva ulilolo ngaphandle kwayo.

Ukungafuni ukufumana ubulolo kunokukwenza ukuba ugcine ifowuni yakho isondele ngalo lonke ixesha.

Esinye isizathu isenokuba loloyiko lokungafikeleleki. Sonke sigcina iifowuni zethu zisondele ukuba silinde umyalezo obalulekileyo okanye umnxeba. Oku kunokuba ngumkhwa ekunzima ukwahlukana nawo.

I-Phobias ayisoloko ikhula ngokuphendula kumava amabi, kodwa oku ngamanye amaxesha kuyenzeka. Umzekelo, ukuba ulahlekelwe yifowuni yakho ngaphambili kuye kwabangela uxinzelelo okanye iingxaki kuwe, unganexhala malunga noku kwenzekayo kwakhona.

Umngcipheko wokuphuhlisa i-nomophobia unokunyuka ukuba unelungu losapho elisondeleyo elinoloyiko okanye olunye uhlobo loxinzelelo.

Ukuhlala noxinzelelo ngokubanzi kunokunyusa umngcipheko wokuphuhlisa i-phobia.

Kufunyaniswa njani?

Ukuba uyaziqonda iimpawu ezithile zokuzikhethela kuwe, kunokukunceda ukuthetha nonyango.

Rhoqo ukusebenzisa ifowuni okanye ukukhathazeka ngokungabinayo ifowuni yakho akuthethi ukuba une-nomophobia. Kodwa licebo elihle ukuthetha nomntu ukuba uneempawu zeenyanga ezintandathu okanye nangaphezulu, ngakumbi ukuba ezi mpawu:

• zihlala rhoqo kwaye ziyaqhubeka yonke imihla yakho
• wenzakalisa umsebenzi wakho okanye ubudlelwane
• yenza kube nzima ukulala ngokwaneleyo
• kubangele iingxaki kwimisebenzi yakho yemihla ngemihla
• banefuthe elibi kwimpilo okanye kumgangatho wobomi

Okwangoku akukho sifo sisemthethweni se-nomophobia okwangoku, kodwa abaqeqeshiweyo bezempilo yengqondo banokuzibona iimpawu ze-phobia kunye noxinzelelo kwaye bakuncede ufunde ukumelana neempawu ngendlela enemveliso yokunceda boyise iziphumo zabo.

Umfundi we-PhD kunye nonjingalwazi onxulumene naye kwiYunivesithi yase-Iowa basebenze ukuphuhlisa iphepha lemibuzo elinokunceda ekuchongeni igama elithi nomophobia. Baye baqhuba isifundo kwi-2015 ejonge abafundi beyunivesithi abangama-301 ukuvavanya eli phepha lemibuzo kunye nokuphonononga i-nomophobia kunye neziphumo zayo.

Iziphumo zophononongo zibonisa ukuba iingxelo ezingama-20 kolu phando zinokukunceda ngokuthembekileyo ukumisela amanqanaba ohlukeneyo e-nomophobia. Uphando olufanayo lunokunceda iingcali zisebenze ekuphuhliseni iikhrayitheriya ezithile zokuqonda isifo.

Iphathwa njani i-phobia?

Umgqirha uya kuncomela unyango ukuba ufumana uxinzelelo olukhulu okanye unzima ukulawula ubomi bakho bemihla ngemihla.

Unyango luhlala lukunceda ukujongana neempawu zokungakhathali. Umgqirha wakho unokucebisa unyango lokuziphatha okanye ukunyanga.

Unyango lokuziphatha okuqinisekileyo

Ukunyanga ngokuziphatha kwengqondo (CBT) kunokukunceda ufunde ukulawula iingcinga neemvakalelo ezingalunganga eziza xa ucinga ngokungabinayo ifowuni yakho.

Ingcinga "Ukuba ndilahlekelwe yifowuni yam, ngekhe ndikwazi ukuthetha nabahlobo bam kwakhona" inokukwenza uzive uxhalabile kwaye ugule. Kodwa i-CBT inokukunceda ukuba ufunde ukucela umngeni kule ngcinga.

Umzekelo, endaweni yoko unokuthi, "Abafowunelwa bam baxhaswa, kwaye ndiza kufumana ifowuni entsha. Iintsuku zokuqala zaziza kuba nzima, kodwa ayizukuphela kwesiphelo sehlabathi. ”

Unyango lokubonisa

Unyango lokuboniswa kukunceda ufunde ukujamelana noloyiko lwakho ngokuthe chu ngokuthembana nalo.

Ukuba une-nomophobia, uya kancinci uqhele amava okungabinayo ifowuni yakho. Oku kunokubonakala kusoyikisa ekuqaleni, ngakumbi ukuba ufuna ifowuni yakho ukuze uhlale unxibelelana nabantu obathandayo.

Kodwa injongo yonyango lokuvezwa ayikokuphepha ngokupheleleyo ukusebenzisa ifowuni yakho, ngaphandle kokuba leyo iyinjongo yakho yobuqu. Endaweni yoko, kunceda ukuba ufunde ukujongana noloyiko olugqithisileyo olufumanayo xa ucinga ngokungabinayo ifowuni yakho. Ukulawula olu loyiko kunokukunceda usebenzise ifowuni yakho ngendlela esempilweni.

Amayeza

Amayeza anokukunceda ujongane neempawu ezibukhali ze-nomophobia, kodwa ayinyangi oyena nobangela. Ngokuqhelekileyo akuncedi ukunyanga i-phobia ngamayeza kuphela.

Kuxhomekeka kwiimpawu zakho, ugqirha wezifo zengqondo unokucebisa ukuba usebenzise amayeza okwexeshana njengoko ufunda ukumelana neempawu zakho kunyango. Nayi imizekelo emibini:

• I-Beta blockers inokunceda ukunciphisa iimpawu zomzimba we-phobia, ezinje ngesiyezi, ingxaki yokuphefumla, okanye ukubetha kwentliziyo okukhawulezayo. Uhlala uzithatha ezi zinto phambi kokuba ujongane nemeko ebandakanya uloyiko lwakho. Umzekelo, banokukunceda ukuba uye kwindawo ekude ngaphandle kwenkonzo yefowuni.
• I-Benzodiazepines inokukunceda uzive ungoyiki kwaye ungakhathazeki xa ucinga ngokungabinayo ifowuni yakho. Umzimba wakho unokukhulisa ukuxhomekeka kubo, nangona kunjalo, ugqirha wakho uya kuthi abayalele ukuba basebenzise ixesha elifutshane.

Ukuzikhathalela

Unokuthatha amanyathelo okujongana nokuzimela wedwa. Zama oku kulandelayo:

• Cima ifowuni yakho ebusuku ukuze uphumle ngakumbi. Ukuba ufuna ialam ukuba uvuke, gcina ifowuni yakho mgama, kude ngokwaneleyo ukuba awunakuyijonga ngokulula ebusuku.
• Zama ukushiya ifowuni yakho ixesha elifutshane, njengaxa usenza ivenkile, uthabathe isidlo sangokuhlwa, okanye uthathe uhambo.
• Chitha ixesha suku ngalunye kude nayo yonke itekhnoloji. Zama ukuhlala ngokuzolileyo, ubhale ileta, uhambe, okanye ujonge indawo entsha engaphandle.

Abanye abantu baziva bexhumeke kakhulu kwiifowuni zabo ngenxa yokuba bazisebenzisa ukugcina unxibelelwano nabahlobo kunye nabantu ababathandayo. Oku kunokwenza kube nzima ukuthatha indawo kwifowuni yakho, kodwa cinga ngokwenza oku kulandelayo:

• Khuthaza abahlobo kunye nabantu obathandayo ukuba banxibelelane nabantu, ukuba kunokwenzeka. Ukubamba i-meetup, uthathe uhambo, okanye ucwangcise ukuhamba ngeempelaveki.
• Ukuba abantu obathandayo bahlala kwizixeko ezahlukileyo okanye kumazwe ahlukeneyo, zama ukulungelelanisa ixesha olichitha kwifowuni yakho kunye neminye imisebenzi. Bekela ecaleni ixesha suku ngalunye xa ucima ifowuni yakho kwaye ujonge kwenye into.
• Zama ukuba nonxibelelwano phakathi kwabantu nabantu ngokwasemzimbeni kufutshane nawe. Yiba nengxoxo emfutshane nomntu osebenza naye, uxoxe nomntu ofunda naye okanye ummelwane, okanye uncome umntu onxibe impahla. Olu nxibelelwano lunokungakhokeleli kubuhlobo- kodwa luyakwazi.

Abantu baneendlela ezahlukeneyo zokunxibelelana nabanye. Ayisiyongxaki ukuba unexesha elilula lokwenza abahlobo kwi-Intanethi.

Kodwa ukuba ukusebenzisana kwi-Intanethi kunye nokusetyenziswa kwefowuni kuchaphazela ubomi bakho bemihla ngemihla kunye noxanduva okanye ukwenza kube nzima ukugqiba imisebenzi eyimfuneko, ukuthetha nengcali yezempilo yengqondo kunokunceda.

Kubaluleke ngakumbi ukufumana uncedo ukuba unengxaki yokuthetha nabanye ngenxa yeempembelelo zokuxhatshazwa okanye ukuxhatshazwa, okanye iimpawu zokukhathazeka ngempilo yengqondo, ezinje ngoxinzelelo, uxinzelelo lwentlalo, okanye uxinzelelo.

Ingcali inokubonelela ngenkxaso, ikuncede ufunde ukujongana nale micimbi, kwaye ikukhokele kwezinye izixhobo ukuba ziyafuneka.

Umgca wezantsi

I-Nomophobia isenokungahlulwa njengemeko yezempilo yengqondo. Nangona kunjalo, iingcali ziyavuma ukuba lo mbandela wexesha lobuchwephesha yinkxalabo ekhulayo enokuthi ichaphazele impilo yengqondo.

I-Nomophobia ibonakala ixhaphake kakhulu kubantu abancinci, nangona uninzi lwabasebenzisi beefowuni benamaqondo athile eempawu.

Ukuba uhlala usebenzisa ifowuni yakho, unokufumana umzuzwana omncinci woloyiko xa uqaphela ukuba awunayo okanye awuyifumani. Oku akuthethi ukuba une-nomophobia.

Kodwa ukuba ukhathazeka kakhulu malunga nokungabinayo ifowuni yakho okanye ukungabinakho ukuyisebenzisa ukuze ungabinako ukugxila kwinto ekufuneka uyenzile, cinga ngokufikelela kunyangi ukuze ufumane uncedo.

I-Nomophobia inokuphucula ngonyango kunye notshintsho kwindlela yokuphila.