Imbuga nkoranyambaga ni igikoresho kigezweho gihuza abantu ndetse kidufasha gufungura imitima yacu n’intekerezo, ni uburyo bwiza budufasha mu guhanga udushya, kubona amakuru, kwiga no gukora ubushabitsi.
Icyakora, tutazikoresheje neza zishobora kwangiza zikanagira ingaruka ku buzima bwacu bwo mu mutwe ndetse n’imibereho yacu muri rusange.
Imbuga nkoranyambaga n’ubuzima bwo mu mutwe
Tuzi neza ko kujya kuri YouTube, Instagram, Snapchat, Twitter, TikTok cyangwa Facebook tukamaraho umwanya tutateganije bituma tuvaho twumva tunaniwe ndetse tukahatakariza amasaha yacu y’icyumweru n’igihe kinini tuzaziye umubare mu buzima bwacu twakabaye dukoresha ibindi bifite umumaro.
Tunazi neza ko hari ibibazo bidasiba kwiyongera biterwa n’imbuga nkoranyambaga kandi hari ubushakashatsi bwinshi bugenda bugaragaza uruhande rubi rw’izi mbuga.
Hari ubushakashatsi bumwe bwerekanye ko 58% by’Abanyamerika bavuga ko imbuga nkoranyambaga zigira ingaruka mbi ku buzima bwabo bwo mu mutwe. Ingaruka ya mbere izi mbuga zibagiraho ni uguhangayika (anxiety) ku kigero cya 64% igakurikirwa n’agahinda gakabije (depression) ku kigero cya 56%, kumva umuntu yumva atanyuzwe n’ubuzima (52%) kumva ufite ubwoba bwo kuba wacikanywe (52%) ndetse n’ibibazo by’amashusho agaragaraho ku kigero cya 51%.
Inyigo yakozwe na ExpressVPN, urubyiruko bagera kuri 86% bagaragaje ko imbuga nkoranyambaga zagize ingaruka ku byishimo byabo ndetse ku kigero cyo hejuru zikagira ingaruka ku buzima bwabo bwo mu mutwe bitewe no kubagabanyiriza icyizere, uburyo bibona, kwigunga ndetse n’agahinda gakabije.
Ibyamamare nka Selena Gomez, Camila Cabello na Ed Sheeran bagiye bafata ibihe bimwe mu mwaka bagafata ibiruhuko bava kuri izi mbuga mu rwego rwo gusigasira ubuzima bwabo bwo mu mutwe n’amagara yabo muri rusange. Mu gihe cya vuba gishize, Tom Holland yatangarije kuri Instagram ko afashe akaruhuko akava kuri ‘social media’ ku bw’ubuzima bwe bwo mu mutwe.
Icyo gihe yagize ati “Nsanga ibibera n’ibitangarizwa kuri Instagram na Twitter bikabije. Birandemerera kandi bikanjyana kure cyane iyo nsomye ibinyandikwaho kuri murandasi usanga birangiye bikomerekeje umutima bikangiza cyane ubuzima bwanjye bwo mu mutwe.”
Uko warinda ubuzima bwawe bwo mu mutwe bwangizwa n’imbuga nkoranyambaga
Hari ibibazo bitanu biterwa n’izi mbuga bijyana n’ingamba wafata ukarinda ubuzima bwawe bwo mu mutwe n’ingaruka zibugiraho nk’uko bigarukwaho na Tracy Kennedy, inzobere mu byo kwiteza imbere akaba kandi umujyanama ku buzima bwo mu mutwe nk’uko yabyanditse ku rubuga Lifehack.org
1. Urigereranya n’abandi
Bisa n’aho iki ari cyo kibazo rusange kurusha ibindi mu biterwa n’imbuga nkoranyambaga nyamara kigera ku muntu atabizi atanabitekerejeho.
Uragenda ku mbuga nkoranyambaga ukamanuka rimwe na rimwe wumva akantu k’agashyari gaterwa n’ibyo abandi bakora wowe udakora cyangwa bageraho wowe utageraho. Ibi ntawe bitarabaho!!! Uwo bitabayeho antere ibuye!!! Ushobora kubona inshuti yawe, urugero kuri “Facebook” cyangwa “Instagram” ijyanye umwana wayo ku ishuri ku munsi wa mbere n’ibikoresho byose bisabwa hiyongereyeho n’ifunguro rye ryo ku ishuri ryiyongeraho ibikinisho bishashagirana nyamara wowe na kimwe cya kabiri cy’amafaranga y’ishuri [minerval/ School fees] utarakibonera uwawe.
Cyangwa se ukabona umuntu mungana yaguze imodoka nshya wifuje gutunga mu myaka myinshi ishize- mu gihe wumva rwose wishimiye ko inshuti yawe yageze ku kintu giteye ishema- ntunabura kumva mu mutima ubabajwe n’uko n’uruhushya rwo gutwara imodoka umaze kurukorera nka gatanu utaratsinda. Uzabona umwana mwiganye “yapostinze’’ kuri ‘story’’ amafoto amugaragaza yasohokeye ku Kivu cyangwa kuri Muhazi nyamara wowe umaze nk’imyaka ine utarajya ahantu nk’aho ngo uruhuke.
Uko wabigenza
Icya mbere ukwiye kwibuka ni iki: Uragereranya ubuzima bwawe bwose n’ubwabo kandi ni ubwabo nyine, si ubwawe. Birashoboka ko atari ubwa mbere wumva ibi ariko birakomeza kwisubiramo. Ugomba kwibuka ko ibyo ubona atari yo foto yose mu by’ukuri. Hari ubuzima bwabo bundi utazi.
Ndibuka ubwo nari nasohokeye hafi y’umugezi hamwe ‘inshuti yanjye ndetse n’umuryango wanjye. Umwe mu bana b’inshuti yanjye yabaye nk’ugirira isereri tubona aguye igihumure. Buri wese muri twe yakubiswe n’inkuba ibintu bisa n’ibicitse. Uzi ikintu kuri uwo mugoroba inshuti yanjye yashyize kuri Instagram? Agafoto keza ke ari kumwe n’umuryango bari ahantu ku mazi barya ubuzima, baseka bya bitwenge by’urumenesha, mbese ibyishimo ari byose.
Imbuga nkoranyambaga zuzuyeho ibihe byiza byo byo mu mafoto nyamara aya ntagaragaza ukuri kuzuye k’uko ba nyirayo babayeho.
Simvuga ko tutakwishimira inshuti zacu n’ibyiza bagezeho- tugomba gusa kwibuka ko ibyo tubona ku mbuga ari gace k’ishusho ngari kurushaho. Birebere mu ishusho y’ubuzima busanzwe. Ibyiza n’ibibi biragendana, ibihe bibi biraza n’ibyiza bigakurikira. Ikibi cy’imbuga nkoranyambaga ni uko zigaragariza ka gace gato k’ifoto kandi kabanje gutunganywa neza.
“Kwigereranya n’abandi ni umujura w’ibyishimo.” Aya ni amagambo ya Thomas Edison.
Iyo twigereranije n’abandi, iteka ryose tuzasanga hari umuntu uturuta cyangwa uturusha akantu. Haba iteka umuntu uturusha cyangwa turusha aka cyangwa karya.
Kugira ngo ucike ku kwigereranya n’abandi bituma hanyuma wiyumva nabi, ishyari, kwicira urubanza, kumva urenze cyangwa unenga abandi, ugomba kubanza kumenya neza ikigifiye umumaro kurusha ibindi.
Ikintu cyonyine cyagufasha kumva wikunze wifitiye icyizere ni uguhagarara wemye ku ndangagaciro, amahame ndetse n’inzozi zawe. Niba mu by’ukuri utazi indangagaciro zawe, nakugira inama yo gufata igihe ugatekereza icyakugirira akamaro n’icyo mu by’ukuri ushaka mu buzima.
Igitabo “The Subtle Art of Not Giving a F*ck’’ cya Mark Manson na cyo nakikurangira.
Buriya ikintu cy’ingenzi kuruta ibindi ni uko ubuzima ubayeho bwaba bujyanye neza n’uwo uri we, intego zawe n’imigambi yawe. Nuba ushikamye muri ibyo, ibyo abandi bakora nta shati bizagucira.
Niwita ku byawe, ukabona n’ubundi ntubura gutekereza ku by’abandi ubwo hari impamvu. Rimwe na rimwe kumva ufite agahinda kaza bitewe n’uko wigereranije n’abandi ni ikimenyetso mpuruza cy’uko hari ikintu ushaka cyangwa ukeneye. Niba ubonye inshuti zawe zagiye mu biruhuko kwishima ukumva biguteye agashyari wenda hari ubwo waba ukeneye kuva mu byo urimo gato ugafata akanya ukajya kuruhuka nawe. Niba wumva utewe ka ‘mukushi’ n’udufoto mugenzi wawe yashyize ku mbuga nkoranyambaga iri kumwe n’umugore we bishimye, birashoboka ko ari igihe cyo kugenzura no kwita ku mubano wawe n’uwo mwashakanye.
Koresha ibyo byiyumvo nk’ikintu kigusunikira kugera ku byifuzo byawe- bitari ugushaka kwishima nk’abo wabonye ku mbuga, ahubwo kigufasha kumenya icyo ubura mu buzima bwawe. Tekereza neza icyo ushaka kugeraho noneho usohoke ugende ugiharanire ukigereho.
2. Uratakaza igihe
Urafata telefoni yawe ngo urebe ko nta wakwandikiye , hanyuma uzi igikurikira? Urisanga usa n’uwarohamye mu manga y’urwo rubuga uriho. None aha ura ‘scrollinga’ uzamuka umanuka hanyuma umwanya ugatakara. Uzi umwanya usanga wataye?
Nk’uko ubushakashatsi bumwe bwabyerekanye, ikigereranyo cy’igihe gito abantu bakoresha ku mbuga nkoranyambaga ku isi nibura kingana n’amasaha abiri n’iminota 27 ku munsi muri uyu mwaka. Ni umubare uhambaye cyane.
Ufite abana? Ku kugereranyo, abana bari hagati y’imyaka 8 na 12 bamara amasaha atanu n’iminota 33 mu gihe abo hagati y’imyaka 13-18 bamara amasaha umunani n’iminota 39 ku mbuga nkoranyambaga. Ibi ni igihe kiruta icy’umuntu ufite akazi akora umunsi wose (full-time job).
Ikindi, nibura Umunyamerika areba kuri telefoni ye inshuro 96 ku munsi cyangwa nibura inshuro imwe mu minota 10 kugeza kuri 12. Dukora kuri telefoni zacu inshuro 2,617 ku munsi tukazifungura inshuro 150 ku kigereranyo. Ku bo bikabije uyu mubare ushobora kugera ku inshuro 5000 zirenga.
Icyo wakora
Mbere ya byose turemeranya ko ari ibisanzwe, nta ho twabihungira ndetse bidufitiye inyungu gusura murandasi n’imbuga nkoranyambaga. Icyakora ugomba kumenya gutoranya mu byo usura no gufata ingamba z’uko wakoresha igihe cyawe kuri zo.
Shyiraho igihe ntarengwa: Inama imwe mu zavuye mu bushakashatsi bwo muri Kaminuza ya Pennsylvania igira iti:
“Uramutse wihaye igihe ntarengwa cyo kutarenza nibura iminota 30 ku munsi ku mbuga nkoranyambaga bishobora kugufasha kugira amagara mazima kurushaho.”
Niba wenda utashobora kutarenza igihe umara ku mbuga cyangwa abana bawe ngo ube wabasha kubafasha kutarenza iyo minota 30 ku munsi, ushobora kukigabanya ubizi. Ubu bushakashatsi bwagaragaje ko uramutse ukoresheje imbuga nkoranyambaga ukeenga byakugirira inyungu zo kumva unezerewe ndetse no kumenya gukora buri kintu mu mwanya wacyo.
Ese ubundi waba uzi umwanya umara ku mbuga? Ubimenye wakumirwa. Ukoresheje telefoni yawe wabimenya. Ushobora gukoresha porogaramu ‘app’ yabugenewe wakura muri ‘Google playstore’ cyangwa ‘Appstore’ cyangwa ukajya muri ‘Settings’ za telefoni yawe ukajya ahanditse Screen Time> ukareba ahandutse All Activity ukamanuka hepfo ukabona umubare w’igihe wamazeho.
Nakugira inama -none aha- yo kugenzura ikigereranyo cy’igihe ukoresha ku munsi. Ese ni ibingana bite wakora mu gihe cy’amasaha abiri, atatu cyangwa ane umara kuri telefoni yawe? Tekereza inshuro uvuga ngo “Nta mwanya wabyo nabona,” nyamara wakabishoboye uramutse uretse kujya ku mbuga.
Tekereza uramutse wiyemeje gufata igihe kimwe mu byo wamaraga ku mbuga ukagikoresha usoma igitabo, ukagira icyo wiga, ukakimarana n’umuryango, ugakora siporo cyangwa ugashinga ya ‘business’ umaze igihe utekereza. Uribaza inyungu ibi byagira ku buzima bwawe, intsinzi, imibanire n’amagara yawe uramutse gusa ufashe kimwe cya kabiri cy’igihe ukoresha ku mbuga nkoranyambaga ukagikoresha mu buzima bwawe busanzwe ?
Na ho se ugikoresheje uruhuka? Umara igihe kingana gite kuri telefoni ku mbuga utazi icyo uhashaka uri mu buriri igihe wakabaye usinziriye? Rurya rumuri rw’ubururu rwo muri telefoni rutuma ubwonko bwawe buguma buri maso mu gihe bwakabaye buruhuka bunisubizamo ingufu buba bwatakaje.
Niba abana bawe bagira igihe cyo kuryama bakaruhuka, na telefoni yawe ni uko. Ujye uyishyira mu kindi cyumba igihe uyisharija. Mu gihe utayigeraho, ntiwayijyaho. Mu nzu yacu, dufite aho dushaririza telefoni aho tuzishyira buri joro.
3. Urumva usa n’aho wigunze kandi uri wenyine
Bisa n’ibisekeje ukuntu umara umwanya munini uri kumwe n’abandi nyamara mu mwanya muto ukumva uri wenyine wigunze. Uzi impamvu? Barya bantu mu by’ukuri ntimuba muri kumwe.
Inyigo nyinshi zerekana ko abantu muri iyi minsi bumva bigunze kandi bari bonyine kurusha uko byahoze. Akenshi twumva dusa n’abatakaye tutari kumwe n’abandi. Mu bihe by’icyorezo cya Covid, gukoresha telefoni zacu kugira ngo twisange hamwe n’abandi byabaye ngombwa, nta bundi buryo bwari buhari nyamara ariko hari inyigo zivuga ko ibi byagize ingaruka.
Icyo wakora
Ukwiye uko washaka abantu bo mu buzima busanzwe muba inshuti. Shaka muri cya gihe twavuze ushake inshuti mwahura mukaganira nibura rimwe mu cyumweru.
Shaka uko wahura n’abandi mu muhuro hafi y’aho utuye, witabire umusangiro uhuza abantu mufite icyo muhuriyeho, cyangwa ushake nk’ishuri wajyamo ryigisha umwuga usanzwe utazi nibura rimwe mu cyumweru. Rimwe niwisanga kuri telefoni aho kurohamira mu mbuga nkoranyambaga, oherereza ubutumwa inshuti mumaze igihe mutavugana cyangwa uhamagare uwawe mudaherukanye. Ibi hari icyo bizamara kizima.
4. Uri ku mbuga nkoranyambaga gutyo gusa, ntuzi icyahakujyanye
Ni kangahe wagiye muri telefoni yawe hari akantu ugiye gushaka- wenda SMS, nimero ya naka cyangwa ifoto- hanyuma [yampayinka data] ugasanga imonota 20 irashize? Ikibazo aha rero ni uko tuba gusa dukoresha imbuga nkoranyambaga; ikibazo ni uko tuzikoresha bisa n’aho cyangwa nta ntego.
Icyo wakora
Itonde utekereze kabiri. Ntabwo ngusaba gutekereza nk’usenga akora bimwe byitwa “meditation” nubwo nta n’icyo byagutwara. Ahubwo icyo mvuga “igihe cyose uteruye telefoni yawe, tekereza icyo ushaka gukora n’impamvu yacyo. Ese urumva unaniwe urambiwe ibyo warimo cyangwa hari ikintu ushaka kugeraho?
Birashoboka wenda ko byamaze kuba akamenyero kwatsa telefoni yawe igihe cyose ntacyo ufite cyo gukora? Aha birasaba ko wiga uko wakwigobora Iminyururu y’Akamenyero. Mu gitebo cye, The Power of Habit, Charles Duhigg adusangiza uko ingoyi y’akamenyero iba iteye.
Dore ibice by’Ingoyi y’Akamenyero:
1. Imbarutso: Ni ikintu kigushiturira ku ngeso. Gishobora kuba ahantu, igihe cy’umunsi, ibyiyumvo bikuje mu mutwe, umuntu cyangwa wenda telefoni yawe ubwayo nk’igihe wumvise ‘notification’ cyangwa aka ‘message’ ka WhatsApp kaduhira, ni urugero.
2. Ingeso ubwayo: Kujya kuri telefoni yawe, kureba ubutumwa bwaje, ukajya ku mbuga nkoranyambaga ubundi ugatangira ugasoma ureba ibyashyizweho ari na ko wandikirana n’abo uhasanze utyooooo!
3. Igihembo: Iki ni icyo ubwonko bwawe bukuramo. Nko ku mbuga nkoranyambaga, bisa n’aho zizamura umusemburo wa dopamine. Cyangwa ukumva wisanze hamwe n’abandi (connection), kumva wahunze isi isanzwe cyangwa ugaseka ukwenkwenyuka. Wowe ubwawe ni wowe ukwiye kugenzura ukamenya mu by’ukuri icyo uhakura. Wiyumva ute mu by’ukuri iyo uri ku mbuga nkoranyambaga?
Iyo wigenzuye ukamenya ingeso zawe n’ibyo wagize akamenyero, ushobora kuzihindura.
Tekereza ikikubera imbarutso yo kujya ku mbuga. Niba ari ‘notification’, vanamo izo notifikasiyo zose z’ibintu bitari ingenzi. Wenda ikigutera byihuse kujya ku mbuga ni igihe wumva ujagaraye mu mutwe “stress’’ ukumva izi mbuga ari bwo buhungiro bwawe. Aha ushobora gufata akagendo cyangwa ugakoresha telefoni yawe utekereza by’akanya gato. Aha rero igihembo kizaba kumva uruhutse ndetse n’umujagararo w’ubwonko ugabanyutse.
Ingeso cyangwa akamenyero ntibyoroshye kuzitsinda nyamara ni ikintu watsinda ukacyigobotora igihe wamaze kucyimenyaho.
Igitabo cyitwa How to Break a Bad Habit Fast cyagufasha igihe ufite ingeso yakubahayeho akarande warananiwe kuyicikaho.
5. Urasoma unareba ibintu bibi bitakureba ku mbuga (Doomscrolling)
Doomscrolling ni ukumara umwanya usoma inkuru mbi, cyangwa ureba ‘posts’ zizamura inabi ku mbuga. Mbese ni ugusoma inkuru mbi ugakurikizaho indi. Iri ni ijambo ryabayeho guhera mu 2018 gusa ryaje kuba nk’ikintu kimenyerewe kuva mu myaka mike ishize no mu gihe cya Covid.
Umuganga w’indwara zo mu mutwe Dr. Amelia Aldao avuga ko kwirirwa usoma inkuru mbi “bidushora mu mutego wo kumva ko ibintu byose byose ari bibi ‘negativity’ bigatuma twumva tugize umuhangayiko (anxiety).”
“Intekerezo zacu zisa n’aho zibohewe kureba ibibi bisa,” ni ko Dr. Aldao avuga “kandi uko tumara umwanya tunyereza agatoki ku mbuga, uko tubona ibyo bibi, ni ko tubisayamo, ni na ko turushaho kumva duhangayitse.”
Amakuru nk’ayo atuma tubona isi nk’icuraburindi, nk’uko Aldao akomeza abivuga.
Ati “Aha rero urireba, ukabona buri kimwe ni agahinda, buri kintu cyose kirahangayikishije, hanyuma ugasubiraho gushaka andi makuru.”
Tekereza: Ntabwo intekerezo cyangwa ubwonko bwacu bwaremewe kumenya ibibi byose bibera ku isi yose mu gihe iki n’iki. Yewe no mu myaka 100 ishize, abantu bamenyaga amakuru bayakuye mu binyamakuru byo ku mpapuro cyangwa mu baturanyi. Mu myaka 200 ishize ho, abantu bamenyaga ibyaberaga aho hafi cyane yabo.
Ubwonko bwacu n’intekerezo byaremewe kuturinda ibyago bituri aho hafi bitwegereye- kandi mbere yo kuza kw’imbuga nkoranyambaga, twamenyaga ibintu byari bituri hafi bidufiye inyungu cyangwa bitugiraho ingaruka mu buryo buziguye [bitari ibyo muri za Gonduana, Nouvelle Zelande na za Fidji].
Ubu rero usanga dufite icyo tuzi kuri BURI KINTU. Twisanga twumva cyangwa turora inkuru ziduhungabanya umunsi ku munsi. Ikibabaje kurusha ibindi rero na cyo ni uko bigoye abantu kumenya ikiri ukuri cyangwa ikinyoma, inkuru yasizwe umunyu cyangwa iyatangajwe hishakirwa “views gusa’’…Yewe n’aho twari amabuye!!! Ni gute umujagararo w’ubwonko n’umuhangayiko utakwiyongera koko!!!
Icyo wakora
Ukwiye kugira ubwenge mu guhitamo no gutoranya ibikugeraho biva ku mbuga nkoranyambaga.
Nuba uri ku mbuga, jya witondera uko wiyumva. Jya ufata akaruhuko wumve intege zawe. Ni iki gituma wumva wishimye, kumva uri kumwe n’abandi, cyangwa urukundo? Ni iki gituma wumva ufite agashyari, ukumva wicira urubanza, ikikubabaza, ikigutera umujinya ni ikihe? Aha rero, ukwiye kugira icyo ukora, ugasiba cyangwa ugakora “unfollow” kuri konti zo ku mbuga zigutera ubwoba, ishyari cyangwa guhangayika.
Ku mbuga nkoranyambaga ukwiye kuhashaka ibintu bikongerera icyizere ku buzima bw’ejo hazaza, ukahashakira ibintu bituma wumva wishimye kandi utekanye kandi ugakurikira ‘follow’ abantu bafite intekerezo z’uko bizagenda neza “optimistic”.
Ukunda utubwana tw’imbwa? Ukunda guteka? Indabyo ziragushimisha? Urashaka guseka? ‘Folowinga’ konti zikuzanira ibyishimo cyangwa ziguha kumva ufite amahoro no kubona uruhande rwiza rw’isi.
Muri Make
Iyi nkuru ntigamije kukubera urufunguzo rwo kureka cyangwa guhagarika gukoresha imbuga nkoranyambaga. Oya da!!! Ntiwazivaho zose! Igamije kugufasha gutekereza uko wamenya uko uzikoresha uziyobora zidasa n’aho zikuyobora bubata.
Tekereza neza uko wakoresha imbaraga z’imbuga nkoranyambaga mu kwagura no gutuma ubuzima bwawe buba bwiza kurushaho ugatera imbere. Genzura neza maze umenye ibibazo uterwa no gukoresha nabi cyangwa gukoresha birengeje urugero imbuga nkoranyambaga hanyuma ushyire mu bikorwa ingamba nk’izo nanditse haruguru, ni uko ugabanye ingaruka zazo hanyuma ubuzima bwawe bwo mu mutwe ubusigasire, ubeho neza na none kandi wongere wishime.
Iradukunda Fidele Samson
