Ukulutha Kwefoni Kamakhalekhukhwini Kakhulu Kakhulu Abantu Bazoya Rehab Kuyo

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Sonke siyayazi intombazane ebhala imiyalezo ngezinsuku zokudla kwakusihlwa, iphoqa ukubheka u-Instagram ukubona ukuthi bonke abangane bayo badlani kwezinye izindawo zokudlela, noma iqeda zonke izingxabano ngokuseshwa kweGoogle-ingomunye walabo bantu ababoshwe kakhulu kumaselula abo ukuthi ayikaze iphume ukufinyelela kwengalo. Kepha kuthiwani uma lowo mngani engu ... wena? Ukulutheka kwama-smartphone kungenzeka kuzwakale njengokusho okuthile ekuqaleni, kodwa ochwepheshe baxwayisa ngokuthi kuyinkinga yangempela futhi ekhulayo. Eqinisweni, i-nomophobia, noma ukwesaba ukungabi nawo amadivayisi wakho weselula, manje sekubonwa njengesifo esibi ngokwanele ukuba kuqinisekiswe ukungena esikhungweni se-rehab! (Thola ukuthi Owesifazane Oyedwa Wakunqoba Kanjani Umlutha Wakhe Wokuvivinya umzimba.)

Enye indawo enjalo i-reStart, isikhungo sokululama umlutha e-Redmond, WA, esihlinzeka ngohlelo lokwelapha olukhethekile lokulungiswa kweselula, ukuqhathanisa ukulutheka kwe-smartphone nokuthenga okuphoqelekile nokunye ukulutheka kokuziphatha. Futhi ababodwa ekukhathazekeni kwabo. Ucwaningo olwenziwe eBaylor University luthole ukuthi abafundi besifazane basekolishi bachitha isilinganiso samahora ayishumi ngosuku bexhumana nomakhalekhukhwini babo-ikakhulukazi besebenzisa i-inthanethi bethumela nemibhalo eyi-100-plus ngosuku. Leso futhi isikhathi esiningi kakhulu kunalokho ababike ukuthi basichitha nabangane. Okumangaza nakakhulu, amaphesenti angu-60 abantu ababuzwa bavuma ukuthi bazizwa beyimilutha yemishini yabo.

"Kuyamangaza lokho," kusho umcwaningi oholayo uJames Roberts, Ph.D. "Njengoba imisebenzi yomakhalekhukhwini ikhula, ukuluthwa yilobu buchwepheshe obubonakala busemqoka kakhulu kuya ngokuya kuba ngokoqobo."

Isizathu sokuthi ama-smartphones abe umlutha kangako yingoba aqala ukukhishwa kwe-serotonin kanye ne-dopamine - "ukuzwa amakhemikhali amahle" ebuchosheni bethu-okunikeza ukwaneliseka okusheshayo njengezinto eziluthayo, kusho uchwepheshe wezokwelapha noPaul Hokemeyer, Ph.D. (Beka phansi ifoni bese uzama Imikhuba Eyishumi Yabantu Abajabulayo esikhundleni salokho.)

Futhi uthi lolu hlobo oluthile lokulutha lungaba uphawu lwezinkinga ezijulile. "Ukusetshenziswa ngokweqile nokucindezela kwe-smartphone kuyisibonakaliso sezinkinga zokuziphatha nokuziphatha okuyisisekelo," kuchaza yena. "Okwenzekayo ukuthi abantu abahlushwa yizinkinga ezifana nokucindezeleka, ukukhathazeka, ukuhlukumezeka, kanye nabantu abanenselelo yezenhlalo bayazilathisa ngokufinyelela izinto ezingaphandle kwabo ukuze balawule ukungakhululeki kwabo kwangaphakathi. Ngoba ubuchwepheshe budlala ingxenye ebalulekile yokuphila kwethu, kalula ama-smartphones abe into abazikhethela yona."

Kodwa lokho okubonakala kuyisixazululo ekuqaleni empeleni kukhulisa izinkinga zabo ngokuhamba kwesikhathi. "Bakhetha ukufinyelela ezingcingweni zabo kunokuxhumana okuphulukisayo nabantu ababalulekile," kuchaza uHokemeyer. Ukwenza lokhu, noma kunjalo, kungalimaza umsebenzi wakho nempilo yomuntu siqu, ingasaphathwa eyokudala ukuthi ulahlekelwe yizo zonke izinto ezimnandi ezenzeka empilweni yangempela. (Thola ukuthi Umakhalekhukhwini Wakho Usonakalisa kanjani Isikhathi Sakho Sokuphumula.)

Thanda ifoni yakho kepha ungaqiniseki ukuthi ubudlelwano empeleni abunampilo yini? Uma uzizwa ujabulile uma uthayipha futhi uswayipha (noma uphuma ngokuphelele uma ungekho eduze kwakho), yisebenzise amahora amaningi ngesikhathi, uyayihlola ngezikhathi ezingafanele (njengalapho ushayela noma usemhlanganweni), ungaphuthelwa umsebenzi noma izibopho zenhlalo ngoba ulahlekile emhlabeni wakho wedijithali, noma uma abantu ababalulekile empilweni yakho bekhononda ngokusetshenziswa kwefoni yakho, uHokemeyer uthi intshisekelo yakho kungenzeka ukuthi iyimilutha yomtholampilo.

"Uma ucabanga ukuthi unenkinga, kunamathuba amaningi okuthi uyenze," kuchaza yena. "Ukuziphatha okuluthayo kugcwele izindlela eziningi zokuzivikela ezingokomqondo nezingokomzwelo ezingasitsheli ukuthi kukhona okungahambi kahle nokuthi ukusetshenziswa kwethu akuyona into enkulu." Kodwa uma kuphazamisa impilo yakho kusho ukuthi kuyinto enkulu ngempela.

Ngokujabulisayo, uHokemeyer akancomi ukuthi uzihlole ngqo ku-rehab (okwamanje). Kunalokho, weluleka ngokumisa imithetho ethile yokusebenzisa ifoni yakho. Okokuqala, beka imingcele ecacile neqinile ngokuvala ifoni yakho (empeleni icishwe! Hhayi nje lapho ingalo ingafinyeleli khona) ngesikhathi esinqunyelwe ubusuku ngabunye kuze kube yisikhathi esibekiwe ekuseni (uncoma ukuthi uqale ngo-11 ebusuku nango-8 ekuseni). Okulandelayo, gcina ilogu lapho ulandelela khona isikhathi osichitha kufoni noma kuthebhulethi yakho ukuze sikusize ubhekane neqiniso. Ngemuva kwalokho, setha i-alamu ukuze uzikhumbuze ukuthi uyibeka phansi imizuzu eyi-15 kuya kwengama-30 ngesikhathi njalo ngamahora ambalwa. Okokugcina, uncoma ukuthi wakhe ulwazi oluzungeze imicabango nemizwa yakho. Naka imizwa yakho eyinhloko futhi uqaphele ukuthi ukhetha ukuyibalekela kanjani noma ukubhekana nayo. (Futhi, zama lezi zinyathelo eziyi-8 zokwenza i-Digital Detox Ngaphandle kwe-FOMO.)

Ukuba umlutha we-smartphone yakho kungazwakala kuwubuwula, kepha izingcingo ziyisidingo esiyisisekelo kulezi zinsuku-ngakho-ke sonke sidinga ukufunda ukuthi sizisebenzisa kanjani ngempumelelo ngaphandle kokubayekela bathathe izimpilo zethu. "Ama-Smartphones angaba yisiyaluyalu sokugcina," kusho uHokemeyer, enezela ukuthi sidinga ukubhekana nabo ngendlela efanayo nesizobhekana ngayo nomngane wethu ongasithandi ngaso sonke isikhathi: ngokubeka imingcele eqinile, ekhombisa ukubekezela, nokungazivumeli zisenze sikhohlwe okubaluleke kakhulu kithi.

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