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Apɔmuden Su Pa Ahodoɔ

Screen Su Ahodoɔ ne W'apɔmuden: Nsesaeɛ Nketewa Ma Aniwa A Abrɛ, Nipadua A Asɔ, ne Nna Pa

Screen nyɛ ɔtamfoɔ, nanso ɔkwan a yɛn mu pii fa so de di dwuma no twa yɛn aniwa, yɛn akyi, ne yɛn nna toɔ brɛoo. Nsesaeɛ a wobɛtumi ayɛ a ɛboa nie, a ɛrennye sɛ wode wo telefon to dua mu.

Ɛfiri Keep Calm 6 simma akenkan Updated
White and gray bed sheet

Photo by Annie Spratt on Unsplash

Afotusɛm ntiantia

  • Every 20 minutes, look 20 feet away for 20 seconds.
  • Stand and move for a minute every half hour or so.
  • Dim or drop screens in the hour before you sleep.

Bu ano nokorɛm a, dɔm no yɛ deɛ ɛyɛ nwanwa kakra. Wo yɛ adwuma wɔ screen so, wo scroll wɔ screen so, wo home wo ho wɔ screen anim, wo da screen a ɛrehyerɛn ho. Ma yɛn mu pii, ɛda a yɛwɛn no, hann a ɛfiri afidie mu na ɛto so wɔ afa abien no, a ne mu nnɔnhwerew kakra nso wɔ mfimfini.

Yei nyɛ asɛnka a ɛfa ahoɔden so, na ɛrenka nkyerɛ wo sɛ screen resɛe wʼabrabɔ. Ɛno na yɛfa yɛ adwuma, yɛbom, na yɛhome. Nanso ɔkwan a yɛtaa fa so de di dwuma, berɛ tenten a yɛnnhome, yɛakuntun na yɛnnka, kɔsi ɛberɛ a yɛbɛkata yɛn aniwa, no bisa nipadua no pii. Asɛm pa no ne sɛ nsiesie no yɛ nketewa. Ɛnsɛ sɛ wogyae. Ɛsɛ sɛ wosesa nneyɛeɛ ahodoɔ no kakra a ɛwɔ ɛfã horoɔ no.

Deɛ screen nna tenten yɛ wo nipadua

Mmea mmiɛnsa na ɛgye emu adesoa: w'aniwa, wo nipadua a ɛnnka, ne wo nna.

W'aniwa brɛ na ɛwo. Sɛ wohwɛ screen a, wobura w'ani kakra sen sɛdeɛ ɛsɛ, na ani bura ne sɛdeɛ wʼaniwa kɔ so yɛ fɔkyee. Berɛ tenten a wotena no tumi gyaw wo deɛ wɔfrɛ no digital aniwa brɛ, aniwa a ɛwo anaa ɛyɛ wo ahwene, anihunu a emu nna hɔ, ne tikɔ. Amerika Aniwa Adɔkotafoɔ Akademi de nokorɛ a ɛma awerɛkyekye ma wɔ ha: digital aniwa brɛ nyɛ dɛ, nanso ɛnsɛe wʼaniwa daa. Ɛyɛ wʼaniwa a ɛrebisa ahomegyeɛ, ɛnyɛ ɔhaw ho sɛnkyerɛnneɛ.

Wogyae kankyeɛ. Screen ɛda tenten taa yɛ atena ɛda tenten. Nhwehwɛmu de atena pii ka akoma yadeɛ a ɛkɔ soro, nau abien asikyire yadeɛ, ne nsɛm afoforɔ ho, na saa asiane no bi gyina hɔ ma nnipa a wɔteteɛ wɔn ho mpo. Wɔanyɛ nipadua sɛ ɛnntena akonnwa mu nnɔnhwerew pii. Screen nnyɛ ɔbɔnefoɔ no. Atena no ne no.

Wo nna sɛe. Screen wɔ ɛda no nnɔnhwerew a ɛtwa toɔ mu yɛ adwuma tia nna kwan abien. Hann no, titiriw bibire fa no, tumi siw melatonin, hormone a ɛka kyerɛ wo nipadua sɛ ayɛ anadwo, na ɛno ma ɛyɛ den sɛ wobɛda. Na nneɛma a ɛwɔ mu no ma w'adwene kɔ so yɛ adwuma ɛberɛ a ɛpɛ sɛ ɛhome. Enti nhwehwɛmufoɔ taa tu fo sɛ wɔntew screen so wɔ nnɔnhwerew a ɛdi nna anim.

Nsesaeɛ nketewa a ɛboa ankasa

Ɛho nhia sɛ wosesa wʼabrabɔ nyinaa. Yi yeinom mu mmienu na ma wɔnyɛ deɛ ɛba ankasa.

Ma wʼaniwa nhome berɛ biara

Su a ɛyɛ mmerɛw pa ara ma aniwa a abrɛ ne sɛ wobɛhwɛ baabi foforɔ mpɛn pii. Sigaa a wɔkyerɛkyerɛ pii ne 20-20-20 mmara: simma 20 biara, hwɛ biribi a ɛwɔ kwan bɛyɛ anammɔn 20 simma 20. Ɛma w'aniwa ntini a ɛde wʼani si adeɛ so home na ɛkae wo sɛ bura w'ani. Nhwehwɛmu a ɛfa saa ahomegyeɛ yi ho ahunu sɛ ɛboa tew aniwa a ɛwo so.

Aniwa su pa kakra foforɔ a Amerika Aniwa Adɔkotafoɔ Akademi tu fo:

  • Bura w'ani boapa berɛ ne berɛ, titiriw sɛ w'aniwa te sɛ ɛwɔ anhwea mu a.
  • Gyae kwan kakra. Tena bɛyɛ basa baako, bɛyɛ inisi 25, fri wo screen ho, a w'aniwa rehwɛ no kakra fam.
  • Ma wo hann nhyia dan no. Screen a ɛhyerɛn wɔ dan a ɛyɛ esum mu, anaa ɛyera wɔ baabi a ɛyɛ hann mu no, ma w'aniwa yɛ adwuma den.
  • Tew hann a ɛhyerɛn firi mfɛnsterɛ ne kanea so denam kataso, kuntumaa, anaa screen kataa a ɛyɛ dimm so.
  • Fa aniwa nsuo sɛ w'aniwa wo wɔ berɛ tenten a wotena mu a.

Bubu atena no mu

Nhwehwɛmu a ɛfa atena ho wɔ ɛfã a anidasoɔ wɔ mu: sɛ wobubu mu a ɛboa, na kankyeɛ a ɛyɛ mmerɛw mpo ka ho. Ɛho nhia sɛ woyɛ exercise. Ɛsɛ sɛ wode twa atena no mu.

  1. Si nkae. Berɛhwɛfoɔ anaa nkae a ɛwɔ kalenda so simma 30 kɔsi 60 biara sɛ sɔre gyina.
  2. Gyina ma nneɛma nketewa. Gye telefon a wugyina. Kenkan adwuma krataa tenten a wugyina anaa wonante.
  3. Nante kwan tiawa. Twa kɔ na fa nsuo bra, foro na sian agyiraeɛ no, simma kakra wɔ abɔnten ɛnam ahodoɔ ntam.
  4. Twe wo ho baabi a wote. Dane wo mmati, tew w'akyi mu, fa wo nsa kɔ soro. Ɛsesa wʼahohyɛsoɔ ne w'adwene a wode si adeɛ so prɛko pɛ.

Biara wɔ yeinom mu nyɛ deɛ ɛyɛ hu, na ɛno ne adwene no. Ɔmanfoɔ apɔmuden akwankyerɛ rekɔ so da no adi sɛ sɛ wode kankyeɛ a ɛwɔ ahoɔden biara, mpo deɛ ɛyɛ brɛoo, si atena berɛ bi ananmu a, ɛyɛ ma wo. Nyansakwan no wɔ mpɛntɔ mu, na ɛnyɛ ahoɔden mu.

Bɔ dɔnhwere a ɛtwa toɔ ansa na woada ho ban

Sɛ wobɛsesa adeɛ baako a, ma ɛnyɛ home no. Bɔ mmɔden tew screen a ɛhyerɛn so dɔnhwere baako anaa mmienu ansa na woada, na fa telefon no si baabi a wode wo nsa rentumi nso mma so a sɛdeɛ ɔhwɛ rennyɛ adeɛ a ɛdi kan anaa deɛ ɛtwa toɔ a woyɛ. Akwan foforɔ a ɛyɛ brɛoo ma saa berɛ a ɛtwa toɔ no: dum kanea no, kenkan biribi wɔ krataa so, twe wo ho brɛoo, anaa ma w'aniwa nhome wɔ biribi a ɛnyɛ feed so.

Sɛ screen a wonni ho ansa na woada nyɛ deɛ ɛbɛtumi ayɛ a, dum wo screen, fa anadwo hann a ɛyɛ hyew, na yi biribi a ɛyɛ dinn na ɛnyɛ biribi a ɛkanyan wo anaa ɛtwe wo kɔ scrolling a ɛnni awieeɛ mu. Tew nkanyan no so, mpo sɛ wuntumi nyi screen no a.

Ma ɛyɛ deɛ wode ka ho, na ɛnyɛ deɛ wotwa fi mu nko

Ɔkwan a ɛyɛ brɛoo a wode bɛdwene yei nyinaa ho nie. Mmɔden a wobɛbɔ sɛ wode screen bedi dwuma kakra, denam ahoyɛ den nkoa so, brɛ na ɛntaa ntena hɔ. Ɛtaa yɛ adwuma yie sɛ wode nneɛma pa ka ho a ɛno ankasa pia screen fi hɔ. Nante tiawa aduane akyi. Nkɔmmɔ ankasa. Anigyedeɛ a ɛde wo nsa di dwuma. Berɛ a wodi wɔ abɔnten, baabi a biribiara nni hɔ a wobɛscroll. Sɛ wo ɛda no mu aka no wɔ pii a, screen no dinn gye baabi ketewa a ɛnyɛ ɔko.

Na ma wo ho adom kakra. Berɛ bi yɛ screen pii, adwuma kɛse, dapɛn a ɛyɛ den, berɛ tenten a wohia awerɛkyekye. Ɛno yɛ onipa su. Botae no nyɛ ɛhwee da. Ɛyɛ nipadua a ɛnya kwan kankye, aniwa a ɛnya kwan home, ne adwene a ɛnya kwan dum anadwo.

Berɛ a ɛfata sɛ wohwɛ no yie

Screen brɛ pii tew sɛ wosesa su ahodoɔ a atwa ho ahyia no a. Nanso hwɛ yie sɛ biribi anyɛ yie a. Aniwa yaw anaa anihunu nsesaeɛ a ɛkɔ so, anaa ɛkɔ soro no fata sɛ wode kɔ aniwa dɔkota hɔ sen sɛ wode bɛto screen so. Nna ho ɔhaw a ɛkɔ so, mpo sɛ anadwo nhyehyɛeɛ a ɛyɛ dinn wɔ hɔ a, ɛfata nkɔmmɔbɔ ne wo dɔkota. Na sɛ wohunu sɛ screen a wode wo nsa kɔ so no abɛyɛ ɔkwan titire a wode gyina nhyɛsoɔ anaa anigyeɛ a asɛe ano, anaa ɛretwe wo afiri nna, nnipa, ne nneɛma a wo ani ku ho ho a, ɛno fata sɛ wo ne ɔbenfoɔ bɔ ho nkɔmmɔ. Ɛnyɛ sɛ woadi nkogu. Ɛyɛ sɛnkyerɛnneɛ sɛ wofata mmoa pii sen deɛ screen bɛtumi ama.

Firi ase ketewa anadwo yi. Dum kanea no dɔnhwere baako ntɛm, na ma w'aniwa nhome ansa na woada.

Nsɛm a wɔgyina so

Ansa na wobɛkɔ, kasɛm tiawa bi fa ɔhwɛ ho

KEEP CALM de adesua nnwinnadeɛ a wode boa wo ho a wontua hwee ma. Eyi nyɛ ayaresa afotuo, yare ho nhwehwɛmu, anaa adwene ho ayaresa, na ɛnnsi ɔbenfoɔ hwɛ ananmu. Sɛ biribi wɔ ha a ɛkyerɛ sɛ ɛboro daa nhyɛso so a, sɛ wobɛfrɛ ɔbenfoɔ no yɛ anammɔntuo a emu yɛ den na nyansa wɔ mu.

If you are in crisis or thinking about harming yourself, you are not alone. In the US, call or text 988 (Suicide & Crisis Lifeline, 24/7), text HOME to 741741 (Crisis Text Line), or call 911 in an emergency.