Mantha Kuwononga Foni Yanu? Pali Dzinalo la Icho: Nomophobia

Zamkati

• Zizindikiro zake ndi ziti?
• Nchiyani chimayambitsa mantha amenewa?
• Kodi amapezeka bwanji?
• Kodi phobia imathandizidwa bwanji?
• Chidziwitso chamakhalidwe
• Thandizo lakuwonetsera
• Mankhwala
• Kudzisamalira
• Mfundo yofunika

Kodi mumavutika kuyika foni yanu yam'manja kapena mumakhala ndi nkhawa mukadziwa kuti mudzataya ntchito kwa maola ochepa? Kodi malingaliro oti mulibe foni yanu amabweretsa mavuto?

Ngati ndi choncho, ndizotheka kuti mutha kukhala ndi nomophobia, mantha owopsa osakhala ndi foni yanu kapena osagwiritsa ntchito.

Ambiri aife timadalira zida zathu kuti tidziwe zambiri komanso kulumikizana, motero sizachilendo kudandaula za kutayika. Mwadzidzidzi kusakhoza kupeza foni yanu mwina kumadzetsa nkhawa za momwe mungachitire ndi kutaya zithunzi, kulumikizana, ndi zina zambiri.

Koma nomophobia, yofupikitsidwa kuchokera ku "palibe foni yam'manja," imalongosola kuwopa kusakhala ndi foni yanu yomwe imalimbikira komanso yovuta kumakhudza moyo watsiku ndi tsiku.

Zotsatira za kafukufuku wambiri zikuwonetsa kuti mantha awa akuchulukirachulukira. Malinga ndi, pafupifupi 53 peresenti ya anthu aku Britain omwe anali ndi foni ku 2008 adada nkhawa atakhala kuti alibe foni yawo, anali ndi batiri lakufa, kapena alibe ntchito.

Kuyang'ana kwa ophunzira azachipatala okwana 145 azaka zoyamba ku India adapeza umboni wosonyeza kuti 17.9 peresenti ya omwe adatenga nawo gawo anali ndi dzina losavomerezeka. Kwa 60% ya omwe atenga nawo mbali, zizindikilo za nomophobia zinali zochepa, ndipo kwa 22.1 peresenti, zizindikilo zinali zazikulu.

Palibe kafukufuku wasayansi yemwe wanena za ziwerengero za United States. Akatswiri ena amati manambalawa akhoza kukhala apamwamba, makamaka pakati pa achinyamata.

Pemphani kuti mudziwe zambiri zamatenda ndi zomwe zimayambitsa kusadzikonda, momwe zimapezekera, ndi momwe mungapezere thandizo.

Zizindikiro zake ndi ziti?

Nomophobia sanalembedwe mu mtundu waposachedwa wa Diagnostic and Statistical Manual of Mental Disways (DSM-5). Akatswiri azaumoyo sanasankhebe njira zodziwitsa za vutoli.

Komabe, amavomereza kuti kusakhazikika pamutu kumabweretsa nkhawa kuumoyo wamisala. Akatswiri ena anenanso kuti kudzikweza kumayimira mtundu winawake wodalira foni kapena chizolowezi.

Phobias ndi mtundu wa nkhawa. Amayambitsa mantha akulu mukaganiza zomwe mukuwopa, nthawi zambiri zimayambitsa matenda am'maganizo ndi thupi.

Zizindikiro zam'mutu zimaphatikizapo:

• nkhawa, mantha, kapena mantha mukamaganiza zosakhala ndi foni yanu kapena kulephera kuigwiritsa ntchito
• kuda nkhawa komanso kusakhazikika ngati mukuyenera kuyika foni yanu pansi kapena kudziwa kuti simungagwiritse ntchito kwakanthawi
• mantha kapena nkhawa ngati mwachidule simungapeze foni yanu
• kupsa mtima, kupsinjika, kapena kuda nkhawa mukalephera kuwona foni yanu

Zizindikiro zakuthupi zimaphatikizapo:

• zolimba m'chifuwa chanu
• kuvuta kupuma bwinobwino
• kunjenjemera kapena kugwedezeka
• thukuta lowonjezeka
• kumverera kukomoka, kuchita chizungulire, kapena kusokonezeka
• kugunda kwamtima mwachangu

Ngati muli ndi nomophobia, kapena phobia, mutha kuzindikira kuti mantha anu ndiowopsa. Ngakhale mukudziwa izi, mutha kukhala ndi nthawi yovuta kuthana nayo kapena kuwongolera zomwe zimayambitsa.

Pofuna kupewa kukhumudwa, mutha kuyesetsa kuti foni yanu ikhale yoyandikira ndikuwonetsetsa kuti mukugwiritsa ntchito. Makhalidwe amenewa atha kuwoneka ngati akusonyeza kudalira foni yanu. Mwachitsanzo, mutha:

• tengani pabedi, kubafa, ngakhale shawa
• fufuzani nthawi zonse, ngakhale kangapo mu ola, kuti muwonetsetse kuti ikugwira ntchito komanso kuti simunaphonye chidziwitso
• kucheza maola angapo patsiku pogwiritsa ntchito foni yanu
• kumva opanda thandizo popanda foni yako
• onetsetsani kuti mutha kuziwona nthawi iliyonse yomwe sizili mmanja kapena mthumba mwanu

Nchiyani chimayambitsa mantha amenewa?

Nomophobia amadziwika kuti ndi phobia wamakono. Mwanjira ina, mwina zimachokera pakudalira kwambiri ukadaulo komanso kuda nkhawa ndi zomwe zingachitike ngati mwadzidzidzi simukadatha kupeza chidziwitso chofunikira.

Zambiri zomwe zilipo za kudzikonda zimati zimachitika pafupipafupi kwa achinyamata komanso achinyamata.

Akatswiri sanatulukirebe chomwe chimayambitsa kusakhulupirika. M'malo mwake, amakhulupirira kuti pali zinthu zingapo zomwe zingathandize.

Kuopa kudzipatula, kungakhale kotheka, kutengapo gawo pachitukuko cha nomophobia. Ngati foni yanu imagwira ntchito ngati njira yanu yayikulu yolumikizirana ndi anthu omwe mumawakonda, mwina mungasungulumwe osakhala nawo.

Kusafuna kusungulumwa kungakupangitseni kuti musunge foni yanu nthawi zonse.

Chifukwa china chingakhale mantha oti anthu sangakwanitse kuwapeza. Tonsefe timasunga mafoni athu ngati tikudikirira uthenga wofunikira kapena kuyimba foni. Izi zimatha kukhala chizolowezi chovuta kusiya.

Phobias samakula nthawi zonse chifukwa cha zovuta, koma izi nthawi zina zimachitika. Mwachitsanzo, ngati kutaya foni yanu m'mbuyomu kunadzetsa mavuto kapena mavuto kwa inu, mutha kuda nkhawa kuti izi zichitikanso.

Chiwopsezo chanu chokhala ndi dzina lodzikweza chitha kukulirakulira ngati muli ndi wachibale wapabanja yemwe ali ndi mantha kapena mtundu wina wamavuto.

Kukhala ndi nkhawa nthawi zonse kumathandizanso kuti mukhale ndi mwayi wochita mantha.

Kodi amapezeka bwanji?

Ngati mumazindikira zina mwa kudzidalira nokha, zitha kukuthandizani kuti muzilankhula ndi othandizira.

Kugwiritsa ntchito foni yanu pafupipafupi kapena kuda nkhawa kuti mulibe foni yanu sizitanthauza kuti muli ndi nomophobia. Koma ndibwino kuyankhula ndi munthu ngati mwakhala mukudwala kwa miyezi isanu ndi umodzi kapena kupitilira apo, makamaka ngati izi:

• zimachitika pafupipafupi tsiku lonse lanu
• kupweteka ntchito yanu kapena maubale
• zikhale zovuta kugona mokwanira
• zimayambitsa mavuto m'zochita zanu za tsiku ndi tsiku
• zimakhudza thanzi kapena moyo wabwino

Palibe chidziwitso chovomerezeka cha nomophobia pakadali pano, koma akatswiri ophunzitsidwa bwino azamisala amatha kuzindikira zizindikilo za mantha ndi nkhawa ndikuthandizani kuphunzira kuthana ndi zizindikirazo m'njira yothandiza kuti muthane ndi zovuta zawo.

Wophunzira wa PhD komanso pulofesa wothandizana naye ku Iowa State University adagwira ntchito kuti apange mafunso omwe angathandize kuzindikira kuti anthu sanasankhe bwino. Kenako adachita kafukufuku ku 2015 komwe kumayang'ana ophunzira aku 301 aku yunivesite kuti ayese mafunso awa ndikuwunika kudzimvera chisoni komanso zotsatirapo zake.

Zotsatira za kafukufukuyu zikusonyeza kuti ziganizo za 20 zomwe zafufuzidwazo zitha kuthandiza molondola kusiyanasiyana kwa malingaliro osankha anzawo. Kafukufuku wofananako atha kuthandiza akatswiri kuti apange njira zowunikira.

Kodi phobia imathandizidwa bwanji?

Wothandizira mwina amalangiza chithandizo ngati mukuvutika kwambiri kapena zikukuvutani kuwongolera moyo wanu watsiku ndi tsiku.

Therapy imatha kukuthandizani kuthana ndi zizindikiritso za nomophobia. Wothandizira anu angakulimbikitseni chithandizo chamaganizidwe kapena chithandizo chamankhwala.

Chidziwitso chamakhalidwe

Chidziwitso chamakhalidwe (CBT) chingakuthandizeni kuphunzira kusamalira malingaliro ndi malingaliro omwe amabwera mukamaganiza zokhala opanda foni.

Lingaliro loti "Ndikataya foni yanga, sindidzalankhulananso ndi anzanga" lingakupangitseni kukhala ndi nkhawa komanso kudwala. Koma CBT ikhoza kukuthandizani kuti muphunzire kutsutsa ganizo ili.

Mwachitsanzo, m'malo mwake mutha kunena kuti, "Omwe ndimalumikizana nawo amathandizidwa, ndipo nditha kupeza foni yatsopano. Masiku oyambilira akanakhala ovuta, koma sikumakhala kutha kwa dziko lapansi. "

Thandizo lakuwonetsera

Chithandizo chakuwonetseredwa chimakuthandizani kuphunzira kuthana ndi mantha anu pang'onopang'ono.

Ngati muli ndi nomophobia, pang'onopang'ono muzolowera kukumana ndi kusakhala ndi foni yanu. Izi zingawoneke zowopsa poyamba, makamaka ngati mukufuna foni yanu kuti muzilumikizana ndi okondedwa anu.

Koma cholinga cha mankhwalawa sikuti mupewe kugwiritsira ntchito foni yanu, pokhapokha ngati ndicholinga chanu. M'malo mwake, zimakuthandizani kuphunzira kuthana ndi mantha akulu omwe mumakhala nawo mukaganiza zosakhala ndi foni yanu. Kusamalira mantha awa kungakuthandizeni kugwiritsa ntchito foni yanu m'njira zathanzi.

Mankhwala

Mankhwala angakuthandizeni kuthana ndi zizindikilo zoopsa za nomophobia, koma sizimayambitsa zomwe zimayambitsa. Nthawi zambiri sizothandiza kuchiza phobia ndi mankhwala okha.

Kutengera ndi zizindikilo zanu, katswiri wazamisala angakulimbikitseni kugwiritsa ntchito mankhwala kwakanthawi kochepa mukamaphunzira kuthana ndi zizindikiritso zanu. Nazi zitsanzo zingapo:

• Beta blockers amatha kuthandizira kuchepetsa zizindikiritso zakuthupi, monga chizungulire, kupuma movutikira, kapena kugunda kwamtima mwachangu. Nthawi zambiri mumatenga izi musanakumane ndi vuto lomwe limakhudza mantha anu. Mwachitsanzo, atha kukuthandizani ngati muyenera kupita kumalo akutali popanda kugwiritsa ntchito foni.
• Benzodiazepines ikhoza kukuthandizani kuti musamachite mantha komanso nkhawa mukamaganiza zosakhala ndi foni yanu. Thupi lanu limatha kudalira pa iwo, komabe, dokotala wanu amangowapatsa kuti azigwiritsa ntchito kwakanthawi.

Kudzisamalira

Muthanso kuchitapo kanthu kuti muthane ndi kudzidalira nokha. Yesani kutsatira izi:

• Zimitsani foni yanu usiku kuti mugone mokwanira. Ngati mukufuna alamu kuti mudzuke, sungani foni yanu patali, kutali kwambiri kwakuti simungayang'ane mosavuta usiku.
• Yesetsani kusiya foni panyumba kwakanthawi kochepa, monga mukamagulitsa zakudya, mukamadya chakudya chamadzulo, kapena mukayenda.
• Khalani ndi tsiku tsiku lililonse kutali ndiukadaulo wonse. Yesetsani kukhala mwakachetechete, kulemba kalata, kuyenda, kapena kuwona malo akunja atsopano.

Anthu ena amalumikizidwa kwambiri ndi mafoni awo chifukwa amawagwiritsa ntchito kulumikizana ndi abwenzi komanso okondedwa awo. Izi zitha kupangitsa kuti zikhale zovuta kutenga malo pafoni yanu, koma lingalirani kuchita zotsatirazi:

• Limbikitsani abwenzi ndi okondedwa anu kuti azicheza ndi anthu, ngati kuli kotheka. Sungani zokumana, kuyenda, kapena kukonzekera kuthawa kumapeto kwa sabata.
• Ngati okondedwa anu amakhala m'mizinda kapena mayiko osiyanasiyana, yesetsani kuchepetsa nthawi yomwe mumagwiritsa ntchito foni yanu ndi zinthu zina. Patulani nthawi tsiku lililonse mukazimitsa foni yanu ndikuyang'ana china chake.
• Yesetsani kulumikizana kwambiri ndi anthu omwe ali pafupi nanu. Khalani ndi zokambirana zazifupi ndi mnzanu wogwira naye ntchito, kambiranani ndi anzanu akusukulu kapena oyandikana nawo, kapena thokozani chovala cha wina. Kulumikizana kumeneku sikungapangitse kuti akhale mabwenzi - koma kutero.

Anthu amakhala ndi masitaelo osiyanasiyana okhudzana ndi ena. Sikuti ndizovuta ngati muli ndi nthawi yosavuta yopanga anzanu pa intaneti.

Koma ngati kulumikizana pa intaneti komanso kugwiritsa ntchito foni zina kumakhudza moyo wanu watsiku ndi tsiku komanso maudindo anu kapena zimakuvutani kumaliza ntchito zofunika, kuyankhula ndi katswiri wazachipatala kumatha kuthandizira.

Ndikofunika kwambiri kuti muthandizidwe ngati mukuvutika kuyankhula ndi ena chifukwa cha zovuta za kuzunzidwa kapena kuzunzidwa, kapena zizindikilo zamavuto amisala, monga kukhumudwa, nkhawa pagulu, kapena kupsinjika.

Wothandizira akhoza kukuthandizani, kukuthandizani kuphunzira kuthana ndi mavutowa, ndikukutsogolerani kuzinthu zina ngati kuli kofunikira.

Mfundo yofunika

Nomophobia mwina sangatchulidwe ngati matenda athanzi. Komabe, akatswiri amavomereza kuti nkhaniyi ili m'badwo wamatekinoloje ndi vuto lomwe likukula lomwe lingakhudze thanzi lamaganizidwe.

Nomophobia imawonekera kwambiri pakati pa achinyamata, ngakhale ogwiritsa ntchito mafoni ambiri amakhala ndi zizindikilo zina.

Ngati mumagwiritsa ntchito foni yanu pafupipafupi, mutha kukhala ndi mantha kwakanthawi mukazindikira kuti mulibe kapena simukuyipeza. Izi sizitanthauza kuti muli ndi nomophobia.

Koma ngati mumada nkhawa kwambiri kuti mulibe foni yanu kapena simungathe kuigwiritsa ntchito kotero kuti simungayang'ane pazomwe muyenera kuchita, lingalirani kufikira wothandizira kuti akuthandizeni.

Nomophobia amatha kusintha ndi mankhwala komanso kusintha kwa moyo.