Nomophobia: Ukukhathazeka Ngokungabi Nezithombe Zakho, Kucacisiwe

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.

Naphezu kwegama, i-nomophobia ayikabhalwanga ngokofficial njengokukhathazeka ezincwadini zocwaningo. Kodwa ichaza umkhuba ophawulekayo wokukhathazeka okutholwe abacwaningi bahlola iminyaka engaphezu kweshumi nanhlanu. Le ndatshana ichaza ukuthi i-nomophobia iyini, ukuthi ihluke kanjani ku-ukudakwa kwezithombe, ubufakazi bokuthi ibanjwe kanjani, kungani ithuthukiswa, nezindlela ezisekelwa ucwaningo zokuyiphatha.

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.

Ucwaningo olwenziwe ngo-2020 olushicilelwe kwi-International Journal of Environmental Research and Public Health luhlola izifundo ezivela emazweni ahlukene futhi lwathola ukuthi i-nomophobia ihlotshaniswa njalo nobudala obuncane, ukusetshenziswa kwe-smartphone okukhulu, kanye nezinga eliphezulu lokukhathazeka okujwayelekile. Abafundi nabantu abasebasha bavame ukuthola amaphuzu aphezulu, okukhombisa umkhuba omkhulu ocwaningweni lokusetshenziswa kwe-smartphone okukhathazayo. Ukujwayeleka kwe-nomophobia okuncane okungenani kubonisa ukuthi izingcingo zifakwe kanjani kahle empilweni yansuku 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. ukulutheka efonini: 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 izimpawu zokudakwa kwefoni ihamba ngalezi zimpawu ezivunyelwe. I-nomophobia — ukungabi khona kokuthula — ingenye yalezi zimpawu, kodwa iyodwa kuphela.

Kungani i-nomophobia ithuthukisa

I-nomophobia akusona isibonakaliso sobuthakathaka noma sokungacabangi kahle. Ikhula ngezinqubo ezingokwengqondo eziqondakalayo, eziningana zazo ifoni yakhelwe ngokukhethekile ukuzivusa.

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

Ngemva kokuphindaphinda izinkulungwane ngezinkulungwane, ukuhlola ifoni kuba umkhuba oqine kakhulu. Ifoni ixhunyaniswa nomvuzo, ukukhululeka, nokuxazululwa kokungaqiniseki kaningi kangangokuthi ukungabi khona kwayo kudala isimo sokuvuka komzimba — isimiso sezinzwa sesilungele ukuziphatha esingakwazi ukukwenza. Lokhu kuwukufundiswa okufanayo okudala ukudlidliza okungamanga nesifiso esingapheli sokuyihlola. Sichaza kabanzi izindlela zokukhathazeka esihlokweni sethu mayelana ne-indlela i-smartphone yakho efaka ngayo ukukhathazeka.

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:

• Ukukhathazeka okungalingani nesimo. Ukungabi nafoni yakho kudala ukukhathazeka kwangempela — imicabango egijimayo, ukungahlaliseki, ubunzima bokugxila — kunokuphazamiseka okuncane.
• Ukuziphatha kokugwema. Uzenzela konke ukuze ungaze uhlale ngaphandle kwefoni: uphatha ama-charger namabhethri aphathekayo yonke indawo, awufuni ukuyishiya ekhaya ngisho isikhashana, uzwa ungakwazi ukuya ezimweni ezingenafoni.
• Ukuhlola njalo ibhethri nesignali. Ukukhathazeka kuyakhula njengoba ibhethri lehla, futhi ibhethri eliphansi noma ukulahleka kwesignali kuthatha wonke ukunaka kwakho kuze kulungiswe.
• Ubunzima bokuba khona. Ngisho noma ifoni iseduze nawe, ingxenye yokunaka kwakho isekutheni ungase uyidinge, okwenza kube nzima ukuzibandakanya ngokugcwele emisebenzini engaxhunyiwe ku-inthanethi.
• Ukuphazamiseka kokulala. Ugcina ifoni iseduze kangangokuthi ungayifinyelela kalula ubusuku bonke futhi uyayihlola lapho uvuka noma phakathi nobusuku, ngokwengxenye ukuze unciphise ukukhathazeka kokungaxhumeki.

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.

• Ukubhekana kancane kancane nokungabi khona kwefoni. 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.
• Yakha amasu okuphatha ahlukile. Uma ifoni iyindlela yakho eyinhloko yokuphatha ubumnandi noma ukukhathazeka, thuthukisa ezinye — ukucabanga okusheshayo, ukuhamba, ukuphefumula, ukuxhumana emhlabeni — ukuze ukuhlukaniswa kungasusi ithuluzi lakho lokulawula kuphela.
• Nciphisa inani lezemisebenzi ze-foni. Thutha ezinye izisebenzi kwefoni: iwashi lokuvuka, iphepha lokubhalela, iwashi. Uma ifoni inezinhloso ezincane, lokho kuzokwenza ukuthi ukungabi khona kwayo kungabi yingozi kakhulu.
• Dala izimo ezihlelwe zokungabi nefoni. 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.
• Prakthiza ukubona umuzwa ngaphandle kokwenza. Lapho ukukhathazeka kokuhlukaniswa kuvela, thatha umoya bese ubheka lokho esikhundleni sokukuxazulula ngokushesha. Le mikhuba yokucabanga eyisisekelo ikhulisa kancane kancane ukujwayela impendulo yokukhathazeka.

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-ukunciphisa isikhathi sokubuka isikrini ngaphandle kokuzikhandla.

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.

Okukhuthazayo wukuthi i-nomophobia iyaphendula kahle ezimisweni ezifanayo ezisiza ukukhathazeka ngokujwayelekile: ukujwayelana kancane kancane, ukunciphisa ukugwema, nokwakha ezinye izindlela zokuhlangabezana nezidingo obekuzigcwalisa yifoni. Akudingeki uyeke ifoni yakho. Kumele uguqule indima yayo — isuke ekubeni yingqalasizinda ebalulekile ongeke uhlukaniswe nayo, ibe yithuluzi ongalibeka phansi ngaphandle kokwethuka. Lolo shintsho luyafundeka, ngokwehlukana okukodwa okuncane, okwenziwa ngamabomu ngesikhathi ngasinye.

Sources

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3. Rodríguez-García, A.M., Moreno-Guerrero, A.J., & López Belmonte, J. (2020). Nomophobia: An individual's growing fear of being without a smartphone — A systematic literature review. International Journal of Environmental Research and Public Health, 17(2), 580.
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