I-Nomophobia: Ukukhathazeka Ngokungabi Nefoni Yakho (Futhi Kungani Lokhu Kwenziwa Ngokuvamile)

Cabanga ngomzuzu lapho uqaphela ukuthi ushiye ifoni yakho ekhaya, noma ukuthi ibhethri lakho lisondele ekupheleni ngaphandle kokukhala. Kubantu abaningi, lowo mzuzu uveza ukukhathazeka okukhulu — ukungakhululeki okuphansi okuhambisana nabo kuze kube ifoni ibuyela ezandleni. Lokho kuzizwa kunegama: i-nomophobia, okukhuluma ngakho "ukukhathazeka ngokungabi nefoni." Futhi lokhu kuvela kakhulu kunalokho abantu abaningi bacabanga.

Noma, igama elithi, i-nomophobia ayikabhaliswa ngokofficial njengokwesaba ezincwadini zokwelapha. Kodwa ichaza umqondo ophathekayo, owenzeka ngempela wokukhathazeka okucwaningwe ngocwaningo eminyakeni engaphezu kweshumi nanhlanu. Le ndatshana ichaza ukuthi i-nomophobia iyini, ukuthi ihluke kanjani ekuthandeni ucingo, ubufakazi bokuthi ibanjwe kanjani, kungani ithuthukiswa, kanye nezindlela ezisekelwa ucwaningo zokuphatha lokhu.

I-nomophobia iyini

I-nomophobia ibhekisela esabeni, ukukhathazeka, noma ukudabuka umuntu akuhlangabezana nakho uma engakwazi ukusebenzisa ifoni yakhe — kungaba ngenxa yokulahleka, ukungabi namandla, ukungabi nesignali, noma nje ukungafinyeleli. Igama laqanjwa ocwaningweni lwango-2008 olwenziwa yi-UK Post Office, olukhulume ukuthi u-53% wabasebenzisi befoni ye-mobile bazizwa bekhathazekile uma behlukaniswa nomshini wabo. Kusukela lapho, lo mqondo ucwaningwe kakhulu futhi wathuthukiswa waba amathuluzi okulinganisa aqinisekisiwe.

Isixhobo esisetshenziswa kakhulu yiNomophobia Questionnaire (NMP-Q), esakhiwe nguYildirim noCorreia ngo-2015. Ucwaningo lwabo luthole izici ezine ezihlukene ze-nomophobia: ukwesaba ukungakwazi ukuxhumana, ukwesaba ukulahlekelwa uxhumano, ukwesaba ukungakwazi ukufinyelela ulwazi, kanye nokungakhululeki kokuyeka ukujabulisa okutholakala efoni. Lezi zici ezine ziveza ukuthi kungani ukuhlukaniswa nefoni kukhuthaza ukukhathazeka: kuthinta izidingo ezihlukene zengqondo ngasikhathi sinye.

Kubhalwe kahle ukuthi igama "phobia" lisho ukuthini. Ngokwezokwelapha, i-phobia iyesaba okukhulu, okungafaneleki, kokuthile noma isimo esithile. I-nomophobia okwamanje ayihlangabezani nezimfuneko zokuhlola ezisemthethweni ze-phobia ethile, futhi abacwaningi abaningi bayibheka njengohlobo lokukhathazeka okuhambisana nokusetshenziswa okungafanele kwe-smartphone kunokuba kube yisifo esizimele. Igama liyi-shortcut ewusizo, kodwa umphumela ongaphansi kwawo ukukhathazeka, hhayi i-phobia ejwayelekile.

I-nomophobia iqondwa kangcono hhayi njengokwesaba okungafaneleki kokuthile, kodwa njengokuphendula okujwayelekile kokulahlekelwa ukufinyelela kokuthile okukhona ekuxhumaneni, ekuhamba, ekukhumbuleni, nasekulawuleni imizwa. Ifoni yaba yisisekelo — futhi ukulahlekelwa yisisekelo kukhuthaza ukukhathazeka.

Kujani kangakanani?

Izilinganiso zokwenzeka zihluka ngokuya ngababhalisile abahlolwayo kanye nezinga elisetshenzisiwe, kodwa umphumela ophindaphindiwe ezinhlelweni ukuthi kukhona izinga elithile le-nomophobia manje sekuyinto ejwayelekile kunokuthi kube yinto engajwayelekile. Izifundo ezisebenzisa i-NMP-Q zihlala zithola ukuthi iningi elikhulu lababambiqhaza — imvamisa u-80% noma ngaphezulu — libika okungenani amazinga aphakathi, kanti inani elincane elibalulekile libika amazinga abukhali.

Uhlolo lwezifundo olwenziwe ngo-2020 olushicilelwe kwi-Journal of Affective Disorders luhlolisise izifundo ezivela emazweni ahlukene futhi lwathola ukuthi i-nomophobia ihlotshaniswa njalo neminyaka emincane, ukusetshenziswa kakhulu kwe-smartphone, kanye nezinga eliphezulu lokukhathazeka okujwayelekile. Abafundi nabantu abasha bavame ukuthola amaphuzu aphezulu, okukhombisa umkhuba ojwayelekile ocwaningweni lokusetshenziswa kwe-smartphone okukhathazayo. Ukujwayeleka kwe-nomophobia okuncane kukhombisa ukuthi izingcingo zibe yinxenye ebalulekile yokusebenza kwansuku zonke.

Le miphumela iyingxenye yokuthi i-nomophobia kulula ukuyishiya ngaphandle — uma cishe wonke umuntu enayo, kungase kubonakale kungabalulekile. Kodwa izifundo ezifanayo zikhombisa umgudu ocacile: njengoba ubukhulu be-nomophobia bukhula, nakho kukhula nezinkinga ezihlobene zokulala, ukunakwa, ukukhathazeka, nokwaneliseka kokuphila. Iqiniso lokuthi ivame kakhulu akusho ukuthi ayinabungozi ezingeni eliphezulu.

I-nomophobia vs. ukuncika kwi-smartphone: akufani

I-nomophobia kanye nokusetshenziswa kwefoni ephathekayo okungahambi kahle kuhlangana, kodwa kuyizinto ezihlukene, futhi le nhlobo iyasiza. I-nomophobia ikakhulukazi ibhekisela ekukhathazekeni okubangelwa ukungabi nefoni. Ukusetshenziswa kwefoni ephathekayo okungahambi kahle — lokho abantu abakubiza ngokuthi "ukudakwa kwefoni" — kubanzi, kufaka phakathi ukuhlola okungapheli, ukulahlekelwa kokulawula, nokusetshenziswa okuphazamisa impilo ngisho noma ifoni ikhona.

Umuntu angaba nesimo esisodwa ngaphandle kwesinye. Omunye angasebenzisa ifoni yakhe ngendlela efanele futhi enengqondo kodwa akhathazeke kakhulu lapho ingatholakali — i-nomophobia ephezulu, ukusetshenziswa okungahambi kahle okuphansi. Ngokuphambene, omunye angahlola ifoni yakhe nonke usuku kodwa azizwe engaphazamiseki uma ingekho empeleni. Lezi zinto ezimbili zineziqalo ezifanayo ekwakhiweni okukhathazayo kwamafoni anamuhla, kodwa zilinganiswa ngokwehlukana futhi ziphendula ezicini ezithile ezihlukene.

Uma ufuna ukuhlola ukuthi ukusetshenziswa kwakho kudlulelwe emkhakheni wokungahambi kahle ngokujwayelekile, i-athikili yethu ethi <a href="/blog/posts/phone-addiction-signs/">izimpawu zokudakwa kwefoni</a> ihamba ngalezi zimpawu ezivunyelwe. I-nomophobia — ukungabi khona kokuthula — ingenye yalezi zimpawu, kodwa iyodwa kuphela.

Kungani i-nomophobia ithuthukisa

I-nomophobia akuyona uphawu lokwehluleka noma ukungaqondi kahle. Ithuthukiswa ngezizathu ezivamile zokucabanga nezokusebenza kwengqondo, eziningi zazo ifoni iklanyelwe ngqo ukuzibandakanya.

Ifoni njengethuluzi lokulawula imizwa

Kubantu abaningi, ifoni yesimanje isibe indlela ejwayelekile yokuphatha imizwa engajabulisi — ukungabi nalutho, ukuhlala wedwa, ukukhathazeka, ukujolisa. Uma idivayisi isebenza njengendlela yakho eyinhloko yokulawula imizwa, ukususa kwayo akususi nje ithuluzi; kususa indlela yakho eyinhloko yokubhekana nezinkinga. Ukukhathazeka kokuhlukana, kungenye yezizathu, ukuvuselelwa kwemizwa eyayisetshenziswa ukuze ilawulwe ifoni.

Ukukhathazeka ngokungaphuthelwa nendawo yokuxhumana evulekile

Amafoni agcina umgudu ovulekile wolwazi lwezenhlalo ngaso sonke isikhathi. Ukungabi nefonini kusho ukuthi kungenzeka uphuthelwe umyalezo, ukuvuselelwa, ithuba, noma isimo esiphuthumayo. Lokhu kuthinta ngqo ukukhathazeka ngokungaphuthelwa (FOMO), okucwaningo kuhlobene nokusetshenziswa kwefoni okukhulu kanye nokukhathazeka okukhulu. Uhlelo lokuziphatha luthatha ukungakwazi ukulandelela ulwazi lwezenhlalo njengohlobo oluthile lokuphazamiseka, ngoba emlandweni wabantu, isimo sokuxhumana nokuxhumana bekuxhumene ngqo nokuphila.

Ukujolisa nokwakha imikhuba

Ngeminyaka eyizinkulungwane yokuphindaphinda, ukuhlola ifoni kuba umkhuba ophakeme. Ifoni ihlotshaniswa nemivuzo, ukuphumula, nokuxazulula ukungaqiniseki kangangokuthi ukungabi khona kwayo kudala isimo sokukhathazeka — uhlelo lwezitho zomzimba lukhululekile ukuze lwenze isenzo esingakwazi ukusenza. Lokhu kuyindlela efanayo edala ukuvibrating okungaqondakali kanye nomuzwa oqhubekayo wokuhlola. Sihlanganisa izindlela zokukhathazeka ngokujulile esihlokweni sethu mayelana ne-<a href="/blog/posts/phone-anxiety/">kungani ifoni yakho ikwenza ukhathazeke kakhulu</a>.

Izimpawu zokuthi ungase ube ne-nomophobia enkulu

Ukungakhululeki okuncane lapho uhlukaniswa nefoni kuyinto evamile futhi akukhathazi. Umbuzo uwukuthi ingabe impendulo ibonakala ingafanele futhi iyaphazamisa. Lezi zindlela ezilandelayo, ezithathwe ezicini ezilinganisiwe nge-NMP-Q, zikhombisa i-nomophobia ezingeni okufanele sikhulume ngakho:

<li><strong>Ukukhathazeka okungafanele.</strong> Ukungabi nefoni yakho kukhuthaza ukukhathazeka okungokoqobo — imicabango esheshayo, ukungakhululeki, ubunzima bokugxila — kunokukhathazeka okuncane.</li><li><strong>Ukuziphatha kokugwema.</strong> Uyaqinisekisa ukuthi awuphumi ngaphandle kwefoni: uthathe ama-charger namabhethri yonke indawo, awuvumi ukuyishiya ekhaya ngisho nangesikhashana, uzwa ungakwazi ukuya ezimeni ezingenafoni.</li><li><strong>Ukuhlola njalo ibhethri nesignali.</strong> Uzwa ukukhathazeka njengoba ibhethri lehla, futhi ibhethri eliphansi noma ukulahleka kwesignali kuthatha ukunaka kwakho kuze kube sekuxazululiwe.</li><li><strong>Ubunzima bokuba khona.</strong> Ngisho noma ifoni ikuphi, ingxenye yokunaka kwakho ikwi possibility yokuyidinga, okwenza kube nzima ukuba uqhubeke ngokuphelele emisebenzini engaxhunyiwe ku-inthanethi.</li><li><strong>Ukuphazamiseka kokulala.</strong> Ugcina ifoni eduze kwakho ubusuku bonke futhi uyayihlola uma uvuka noma phakathi nobusuku, ukuze unciphise ukukhathazeka kokungaxhunyiwe.</li>

Ukubona okunye kwalokhu akusho ukuthi kukhona okungalungile ngawe. Kusho ukuthi ifoni ibambe iqhaza elikhulu kangangokuthi ukungabi nayo kubonakala njengengozi. Lokhu kuyisimo esivamile futhi esingashintsha.

Lokhu okukhombisa ukusiza ekwehliseni lokho

Ngoba i-nomophobia ngokuyisisekelo iyindlela yokukhathazeka egcinwa ngokugwema, amasu asiza axhunywe ezimisweni ezivamile zokucwaninga kokukhathazeka — ikakhulukazi ukuvezwa okwenziwe kancane nokwehlisa indima yefoni njengendlela yokubhekana kuphela. Akukho okukhuluma ngokuyeka ifoni yakho.

<li><strong>Ukubhekana kancane kancane nokungabi khona kwefoni.</strong> Ukukhathazeka okuqhubekayo ngenxa yokugwema kuncipha ngokubhekana kancane kancane. Qala ngezikhathi ezimfushane, ezihlelwe zokungabi nefoni ezindaweni ezingenazo izingozi — ukuhamba imizuzu eyishumi nanhlanu ngaphandle kwefoni, ukudla ngaphandle kwayo kwenye igumbi — bese wandisa kancane. Ukugwema kugcina ukukhathazeka kuphila; ukubhekana okungamukeleki kufundisa uhlelo lokuziphatha ukuthi ukuhlukaniswa kuphephile.</li><li><strong>Yakha amasu okuphatha ahlukile.</strong> Uma ifoni iyindlela yakho eyinhloko yokuphatha ubumnandi noma ukukhathazeka, thuthukisa ezinye — ukucabanga okusheshayo, ukuhamba, ukuphefumula, ukuxhumana emhlabeni — ukuze ukuhlukaniswa kungasusi ithuluzi lakho lokulawula kuphela.</li><li><strong>Nciphisa inani lezemisebenzi ze-foni.</strong> Thutha ezinye izisebenzi kwefoni: iwashi lokuvuka, iphepha lokubhalela, iwashi. Uma ifoni inezinhloso ezincane, lokho kuzokwenza ukuthi ukungabi khona kwayo kungabi yingozi kakhulu.</li><li><strong>Dala izimo ezihlelwe zokungabi nefoni.</strong> Beka isikhathi nezindawo ezithile — igumbi lokulala ubusuku bonke, itafula lokudla, imizuzu engamashumi amathathu okuqala ngemva kokuvuka — lapho ifoni ingekho khona. Ukuhlukaniswa okujwayelekile, okukhululiwe kukhulisa ukumelana kangcono kunokuhlukaniswa okuphuthumayo.</li><li><strong>Prakthiza ukubona umuzwa ngaphandle kokwenza.</strong> Lapho ukukhathazeka kokuhlukaniswa kuvela, thatha umoya bese ubheka lokho esikhundleni sokukuxazulula ngokushesha. Le mikhuba yokucabanga eyisisekelo ikhulisa kancane kancane ukujwayela impendulo yokukhathazeka.</li>

Umugqa oxhumanisa lokhu ukuvezwa kanye nokufaka esikhundleni: ngokuthobekile uqinisekisa uhlelo lwakho lokuziphatha ukuthi ukuhamba ngaphandle kwefoni kuyinto engaphumeleli, ngenkathi wakhe ezinye izindlela zokuhlangabezana nezidingo ezazihlangabezwana nefoni. Ukuze uthole uhlelo olwakhelwe, lokho okwenziwa ngezinyathelo, bheka umhlahlandlela wethu ku-<a href="/blog/posts/how-to-reduce-screen-time/">ukunciphisa isikhathi sokubuka isikrini ngaphandle kokuzikhandla</a>.

Iphuzu eliyinhloko

I-nomophobia — ukucindezeleka kokungabi nefonela yakho — ingenye yezinkinga ezivamile zokucabanga ezivela ekutheni ama-smartphone ahlanganiswe kanjani empilweni yanamuhla. Akuyona i-phobia esemthethweni, futhi izinhlobo ezincane zenzeka kabanzi futhi azilimazi. Kodwa ezingeni eliphezulu ihlotshaniswa nokuphazamiseka okukhulu kokulala, ukunakwa, nokuphila kahle, futhi kubalulekile ukuyixazulula.

Ingxenye ekhuthazayo ukuthi i-nomophobia iphendula kahle kumagugu afanayo asebenza kahle ekucindezelekeni jikelele: ukuvezwa kancane, ukunciphisa ukugwema, nokwakha ezinye izindlela zokuhlangabezana nezidingo ezazigcwaliswa yifoni. Awudingi ukuyishiya ifoni yakho. Kufanele ushintshe indima yayo — ukusuka kumasipala obalulekile ongakwazi ukuwushiya, ube ithuluzi ongakwazi ukusibeka phansi ngaphandle kokukhathazeka. Lokhu kushintsha kuyafundeka, futhi ucwaningo lukhombisa ukuthi kwenzeka ngokushesha kunalokho abantu abaningi bekulindele.

Sources

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