Kev siv sijhawm ntau dhau hauv online tuaj yeem ua rau muaj teeb meem kev xav thiab lub cev, ua rau kev sib raug zoo ntawm tus kheej, thiab txo qis kev ua haujlwm tom haujlwm lossis tsev kawm ntawv. Txawm li cas los xij, kev quav yeeb quav tshuaj hauv Internet yog qhov teeb meem loj tuaj. Txawm li cas los xij, yog tias koj tab tom tawm tsam nrog qhov teeb meem, koj tuaj yeem kov yeej nws los ntawm kev nqis tes los txwv koj li kev siv Is Taws Nem, sau koj lub sijhawm nrog lwm cov dej num, thiab nrhiav kev txhawb nqa.
Cov kauj ruam
Ntu 1 ntawm 3: Tswj Koj Li Kev Siv Internet
Kauj Ruam 1. Tsim tus kheej cov khoom lag luam ntawm yam khoom siv Internet ua rau koj tsis tuaj
Sau cov npe ntawm cov dej num uas koj siv los nyiam lossis xav tau tab sis ua tsis tau vim yog txhua lub sijhawm koj tau siv online. Qhov no tsis txhais tau tias ua rau koj xav tsis zoo, tab sis yog muab kev txhawb siab rau kev txiav koj li kev siv Internet.
Kauj Ruam 2. Teeb lub hom phiaj rau lub sijhawm tsim nyog
Tsis zoo li qee qhov kev quav yeeb quav tshuaj, tag nrho kev zam txim yuav tsis yog lo lus teb rau kev siv Internet, vim tias Internet tau siv rau ntau lub hom phiaj hauv lub neej txhua hnub. Txawm li cas los xij, koj tuaj yeem thiab yuav tsum txiav txim siab txog lub sijhawm tsim nyog los tso tseg rau kev siv Is Taws Nem tus kheej.
- Zam lub sij hawm twg uas koj yuav tsum siv Internet nruj me ntsis rau kev ua haujlwm, lag luam, lossis tsev kawm ntawv.
- Sau cov npe ntawm tag nrho lwm cov luag num uas koj muaj thiab xav siv koj lub sijhawm, xws li pw, siv sijhawm nrog phooj ywg thiab/lossis tsev neeg, tawm dag zog, tawm mus, ua haujlwm lossis kawm, thiab lwm yam.
- Txiav txim siab ntau npaum li cas lub sijhawm hauv ib lub lis piam koj yuav mob siab rau mob siab rau cov kev xav tau no.
- Xav txog tias koj tshuav sijhawm ntau npaum li cas hauv ib lub lis piam, ntau npaum li cas koj xav tso tseg rau so lossis siv tus kheej. Los ntawm lub sijhawm tseem tshuav, teem sijhawm ib teev uas tsim nyog rau siv Internet tus kheej. Tom qab ntawd koj tuaj yeem siv cov ntaub ntawv no rau lwm txoj hauv kev kom txo qis lub sijhawm koj siv online.
Kauj Ruam 3. Ua lub sijhawm tshiab
Yog tias kev siv Is Taws Nem siv sijhawm ntau dhau ntawm koj lub sijhawm, koj tuaj yeem thaiv qhov teeb meem los ntawm kev sau koj lub sijhawm nrog lwm cov haujlwm. Kev cuam tshuam koj lub sijhawm nrog cov haujlwm nruab nrab tuaj yeem ua rau tus cwj pwm tsis zoo. Piv txwv li, yog tias koj pom koj tus kheej yuam kev online hauv tsev txhua hmo, hloov koj lub sijhawm kom lub sijhawm ntawd koj mus tom khw muag khoom, ntxuav koj lub tsev, lossis qee yam haujlwm uas yuav ua rau koj nyob deb ntawm koj lub computer.
Kauj Ruam 4. Siv tus nres sab nraud
Muaj ib tus neeg lossis qee yam cuam tshuam koj kev siv Internet tuaj yeem ua haujlwm tau zoo. Txij li tus nres yog sab nraud, nws yuav siv qee qhov siab tawm ntawm koj, thiab nws tseem tuaj yeem coj koj los ua koj lub sijhawm nrog lwm cov haujlwm.
- Koj tuaj yeem teeb tsa lub tswb ceeb toom kom tawm ntawm qee lub sijhawm thaum koj xav tias koj yuav tsum tau txais offline. Tej zaum nws yuav nyuaj thaum xub thawj, tab sis ua raws lub hom phiaj.
- Npaj cov dej num tsim nyog lossis cov xwm txheej kom lawv thiaj li tiv thaiv koj hauv online. Piv txwv li, yog tias koj paub tias koj zoo li yuav pib nrhiav yam tsis muaj teeb meem nyob rau yav tav su, teem sijhawm sib tham tseem ceeb thiab teem caij rau lub sijhawm ntawd.
- Muaj ntau yam apps uas koj tuaj yeem siv los txiav rov qab koj li kev siv Internet. Piv txwv li, qee tus ntawm lawv ua haujlwm los ntawm kev kaw lub peev xwm hauv Is Taws Nem rau lub sijhawm tau txiav txim siab ua ntej.
Kauj Ruam 5. Teeb tsa ua ntej
Kev quav yeeb quav tshuaj hauv Internet tuaj yeem raug txiav tawm yog tias cov haujlwm online tau muab tso rau hauv kev xam pom hauv kev sib piv nrog tas koj lub neej. Ua ib daim ntawv teev txhua yam uas tsis xav tau uas koj xav tau lossis yuav tsum tau ua, thiab ua rau lawv muaj qhov tseem ceeb txheeb ze rau kev siv sijhawm online.
- Piv txwv li, koj tuaj yeem txiav txim siab tias koj xav tau nyob ib ncig ntawm phau ntawv uas koj tau txhais lub ntsiab lus kom nyeem ntau dua li siv sijhawm ib teev los yuav khoom hauv online rau yam uas koj tsis xav tau lossis xav tau tiag tiag.
- Ua ntej tshaj qhov ua haujlwm offline ntawm cov haujlwm online. Piv txwv li, teeb tsa lub hom phiaj ntawm kev siv sijhawm ntau nrog phooj ywg nyob rau hauv tus neeg es tsis txhob cuam tshuam nrog lawv ntawm kev tshaj xov xwm.
- Koj kuj tseem tuaj yeem teeb tsa cov haujlwm tseem ceeb uas koj xav ua ua ntej siv sijhawm tus kheej hauv online. Piv txwv li, qhia koj tus kheej tias koj yuav siv sijhawm so lub lis piam los ntxuav lub nkas -las ua ntej yuav online.
Kauj Ruam 6. Tsis txhob ua tej yam teeb meem tshwj xeeb xws li apps, chaw, thiab tus cwj pwm
Yog tias koj paub tias koj siv sijhawm ntau ntawm ib hom kev siv Internet tshwj xeeb, koj yuav xav txiav nws tag nrho. Kev ua si hauv Is Taws Nem, kev tshaj xov xwm, kev twv txiaj, thiab kev yuav khoom yog qhov ua txhaum ntau, tab sis txhua yam kev siv Internet tuaj yeem ua teeb meem.
Kauj Ruam 7. Siv daim npav nco
Tsim kom pom kev ceeb toom tuaj yeem pab nrog koj li kev quav Internet. Ntxiv rau qhov ntawd, koj qhov kev txiav txim siab tso tseg nws tuaj yeem yog txoj hauv kev muaj zog ntawm kev txiav rov qab siv sijhawm online thiab. Siv daim npav cim cim lossis daim ntawv nplaum, sau cov lus rau koj tus kheej thiab tso rau hauv qhov chaw pom tseeb (zoo li nyob ze lossis ze koj lub khoos phis tawj, ntawm koj lub tub yees, ntawm koj lub rooj, thiab lwm yam) lossis nqa lawv ncig. Sim cov lus zoo li:
- "Ua si X game yog siv sijhawm uas kuv tuaj yeem siv nrog phooj ywg."
- "Kuv tsis zoo siab thaum kuv siv tag nrho hmo ntuj online."
- "Kuv yuav tsis nqa kuv lub laptop mus pw hmo no."
Kauj Ruam 8. Qoj ib ce
Kev tawm dag zog txaus yog muaj ntau yam txiaj ntsig. Kev tawm dag zog ib txwm tuaj yeem pab ua kom koj noj qab nyob zoo, txhawb koj txoj kev xav, ua rau koj muaj kev ntseeg tus kheej, tsaug zog zoo dua, thiab ntau ntxiv. Yog tias koj tab tom tawm tsam nrog kev quav yeeb quav tshuaj hauv Is Taws Nem, kev tawm dag zog kuj tseem ua haujlwm zoo rau koj lub sijhawm.
Ntu 2 ntawm 3: Tau Txais Kev Pab
Kauj Ruam 1. Nrhiav pab pawg
Kev paub txog kev quav yeeb quav tshuaj hauv Internet tau loj hlob, thiab tam sim no muaj cov peev txheej los pab hauv ntau qhov chaw. Pab pawg txhawb nqa rau kev quav yeeb quav tshuaj hauv Internet tuaj yeem muab kev nkag siab hauv zej zog, cov tswv yim kom ua tiav kev kov yeej koj cov teeb meem, thiab cov ntaub ntawv hais txog kev pab ntxiv. Txheeb nrog lub chaw hauv zej zog hauv ib cheeb tsam lossis nug tus neeg ntseeg siab, xws li cov neeg hauv tsev neeg lossis kws kho mob, txhawm rau pab koj nrhiav pab pawg txhawb nqa hauv koj thaj chaw.
Kauj Ruam 2. Mus ntsib tus kws pab tswv yim
Kev pab tshaj lij los ntawm tus kws tshaj lij uas tau kawm paub kho kev quav yeeb quav tshuaj hauv Internet tau pab tau ntau yam. Tus kws pab tswv yim tuaj yeem pab koj txhim kho phiaj xwm kev nqis tes ua txhawm rau txo lub sijhawm koj siv online, nce koj kev koom nrog hauv lwm yam dej num, thiab nkag siab txog tus cwj pwm lossis kev txhawb siab uas ua rau koj dhau mus rau hauv Internet. Pab pawg txhawb nqa lossis kws kho mob tuaj yeem tuaj yeem xa koj mus rau tus kws pab tswv yim.
Kev xam phaj kev txhawb siab thiab kho qhov tseeb yog cov txheej txheem qee zaum siv los ntawm cov kws pab tswv yim los kho kev quav yeeb quav tshuaj hauv Internet. Cov txheej txheem no koom nrog tus kws kho mob muab cov lus nug qhib, mloog zoo, thiab lwm yam txheej txheem los pab koj nkag siab koj cov teeb meem zoo dua
TSWV YIM TSHUAJ
Tiffany Douglass, MA
Founder, Wellness Retreat Recovery Center Tiffany Douglass is the Founder of Wellness Retreat Recovery Center, a JCAHO (Joint Commission on Accreditation of Healthcare Organizations) accredited drug and alcohol treatment program based in San Jose, California. She is also the Executive Director for Midland Tennessee at JourneyPure. She has over ten years of experience in substance abuse treatment and was appointed a Global Goodwill Ambassador in 2019 for her efforts in residential addiction treatment. Tiffany earned a BA in Psychology from Emory University in 2004 and an MA in Psychology with an emphasis on Organization Behavior and Program Evaluation from Claremont Graduate University in 2006.
Tiffany Douglass, MA
Founder, Wellness Retreat Recovery Center
Our Expert Agrees:
If you're addicted to the internet, seek the help of a process addiction therapist. It can be nearly impossible to eliminate the internet from your life and work entirely, but your therapist will help you learn to find ways you can go online safely without it damaging your life.
Kauj Ruam 3. Koom nrog tsev neeg txoj kev kho mob
Kev quav yeeb quav tshuaj hauv Internet tuaj yeem ua rau muaj kev phom sij rau koj thiab koj tsev neeg, nyob ntawm koj qhov xwm txheej. Yog tias qhov no yog, kev kho tsev neeg tuaj yeem pab ob tog nkag siab thiab daws teeb meem. Cov neeg hauv tsev neeg tseem tuaj yeem muab kev txhawb siab thiab siv tau los pab koj kov yeej koj txoj kev quav yeeb quav tshuaj. Cov kws pab tswv yim tuaj yeem pab koj txhim kho lub tswv yim rau kev kho tsev neeg, lossis xa koj mus rau tus kws tshaj lij hauv kev ua haujlwm.
Kauj Ruam 4. Mus rau ib lub chaw kho mob
Raws li kev lees paub ntawm kev quav yeeb quav tshuaj hauv Internet loj hlob, cov chaw kho mob quav tshuaj tau pib tsim cov phiaj xwm los pab cov uas raug teeb meem. Ib qho ntxiv, muaj cov chaw pw hav zoov "digital detox" muaj nyob hauv qee thaj chaw. Cov no muab qhov chaw tsis muaj Is Taws Nem los xav txog thiab kawm kom kov yeej kev quav yeeb quav tshuaj hauv Is Taws Nem.
Kauj Ruam 5. Sim tshuaj kho mob
Cov kws tshaj lij tseem tab tom kawm txog qhov ua rau thiab kev kho mob rau kev tiv thaiv Internet. Tseem tseem tsis tau txais kev kho tshuaj thoob ntiaj teb rau qhov teeb meem. Txawm li cas los xij, cov tshuaj xws li escitalopram, bupropion SR, methylphenidate, thiab naltrexone tau siv los kho kev quav yeeb quav tshuaj hauv Internet hauv qee qhov kev sim. Tham nrog koj tus kws kho mob yog tias koj xav sim tshuaj los kho koj qhov kev quav tshuaj.
Ntu 3 ntawm 3: Txheeb Xyuas Qhov Teeb Meem
Kauj Ruam 1. Taug qab lub sijhawm koj siv online
Qee lub sijhawm siv sijhawm online yog ib txwm muaj nyob hauv ntau lub ntiaj teb. Txawm li cas los xij, kev quav yeeb quav tshuaj hauv Is Taws Nem txhais tau tias siv sijhawm ntau online ntau dua qhov xav tau rau kev ua haujlwm, tsev kawm ntawv, lossis kev noj qab nyob zoo ntawm tus kheej. Koj tuaj yeem pib xav txog seb koj puas tau siv Is Taws Nem los ntawm kev kaw cov xuab moos uas koj siv online txhua lub lim tiam nrog rau qhov cuam tshuam uas lub sijhawm muaj rau lwm yam dej num hauv koj lub neej. Muaj sijhawm ntau dhau hauv online yuav ua rau koj:
- Ua online ntev dua li koj xav. Txheeb xyuas koj tus email, piv txwv li, hloov mus rau lub sijhawm tshawb nrhiav.
- Xav txog kev nyob online txawm tias thaum koj ua lwm yam dej num.
- Yuav tsum siv internet ntau ntxiv thiab tsuas yog muaj qib zoo siab lossis txaus siab rau tib yam
Kauj Ruam 2. Nrhiav pov thawj tias lub sijhawm siv online cuam tshuam tsis zoo rau koj lub siab lossis kev noj qab haus huv
Kev siv Internet ntau dhau tuaj yeem ua rau muaj teeb meem kev xav ntau yam. Yog tias koj pom ib qho ntawm cov hauv qab no, koj yuav muaj kev quav yeeb quav tshuaj hauv Internet:
- Hnov tsis nyob ntsiag to, npau taws, chim siab, thiab lwm yam thaum koj tsis muaj sijhawm ntau nyob online lossis sim txiav rov qab.
- Siv sijhawm online kom dim lossis daws teeb meem kev xav.
- Tau txais online tsis yog lwm yam dej num koj yuav tsum tau ua lossis siv kom txaus siab.
- Kev xav ntawm kev ua txhaum, txaj muag, lossis qias neeg vim lub sijhawm siv online.
- Tsis muaj peev xwm txiav rov qab tom qab tau sim ntau zaus.
Kauj Ruam 3. Saib xyuas cov cim qhia tias kev siv Is Taws Nem ua rau koj lub cev tsis zoo
Kev quav yeeb quav tshuaj hauv Internet tuaj yeem ua rau muaj teeb meem ntawm lub cev ntau yam. Txawm li cas los xij, cov tsos mob no yuav tsis tshwm sim tam sim lossis pom tseeb txuas nrog hauv online. Cov teeb meem tseem ceeb tshwm sim los ntawm kev quav tshuaj muaj xws li:
- Qhov hnyav nce
- Poob phaus
- Mob taub hau
- Mob nraub qaum
- Carpal qhov syndrome
- Tsis quav ntsej pw kom tau online
Kauj Ruam 4. Paub txog thaum siv Internet yog ua phem rau kev sib raug zoo
Ntxiv rau kev ua phem rau koj lub siab thiab/lossis lub cev, kev siv Internet tuaj yeem ua rau muaj kev phom sij rau koj tus kheej thiab kev sib raug zoo. Cov cim qhia tias koj yuav muaj teeb meem suav nrog:
- Kev poob haujlwm lossis kev ua haujlwm tsis zoo vim lub sijhawm siv Internet
- Ua tsis tau zoo hauv tsev kawm ntawv
- Teeb meem hauv kev sib raug zoo ntawm tus kheej (sib ntaus vim tias siv sijhawm online, piv txwv)
- Kev sib raug zoo tau xaus vim tias koj siv Internet
- Kev dag rau lwm tus (tseem ceeb rau lwm tus, tsev neeg, cov neeg ua haujlwm, thiab lwm yam) txog koj li kev siv Is Taws Nem
- Tsis saib xyuas lub sijhawm nrog tsev neeg lossis phooj ywg txhawm rau ua online
Kauj Ruam 5. Kawm cov cim ntawm kev siv internet hauv cov menyuam
Vim tias Internet muaj nyob rau hauv ntau qhov chaw thiab nyob rau ntau lub hnub nyoog, txhua tus neeg tuaj yeem dhau los ua neeg nyiam, suav nrog menyuam yaus. Cov niam txiv lossis tus saib xyuas muaj peev xwm los pab tswj tus menyuam txoj kev siv Internet, txawm li cas los xij, yog li kev kho mob tuaj yeem ua tau, tshwj xeeb tshaj yog thaum kws tshaj lij tau sab laj. Cov cim qhia tias menyuam yaus muaj kev quav yeeb quav tshuaj hauv Internet suav nrog:
- Nkag mus ncig kom tau online
- Dag txog lub sijhawm siv online
- Npau taws lossis npau taws thaum cov khoom siv hluav taws xob lossis cov cai hauv Internet raug tshem tawm
- Lub siab xav rov qab los online sai li sai tau
- Nyob twj ywm txhua hmo kom nyob online
- Tsis kam lossis tsis nco qab ua haujlwm, ua homework, lossis lwm yam haujlwm
- Tsim kev sib cog lus tshiab nrog tib neeg online (tshwj xeeb tshaj yog thaum kev sib raug zoo tsis zoo)
- Tsis txaus siab rau cov dej num uas tus menyuam nyiam yav tas los
