Digital Detox

Digital detox tih ṭawngkam hi kan hmelhriat tawh ngai em? Kan ramah Detox tih hi ṭawngkam tlanglawn tak a rawn ni chho zel a. Kan hriatna tlangpui erawh ruihhlo ngawl veite enkawlna atana ṭangkai tak pakhat angin a ni deuh ber. Detox (Detoxification) tih awmzia chu kan taksa tihliam/tina thei, thil ṭha lo tam tak kan lo lak luh tawhte then fai hna thawh a ni. Chung thil ṭha lote chu zu, damdawi leh ruihhlo dangte bakah kan ei leh in aṭanga kan lakluh te pawh an ni thei ang. Tun tumah erawh hi chuan ngawl veina chi dang, kum bithliah pawh awm lova tunlaia hluar em em, digital (phone leh electronic thil te) ngawl veina/a tel lova khawsak rei theih lohnate laka kan in-Detox theih dan tur kan thlir ho dawn a ni.

Digital Detox chungchanga kan hriat tur pawimawhte:

1. Phone/ screen ngawl veina (addiction) hi thil awm thei tak tak a ni a, ngaihnep tur a ni lo. Mihringa nuam tihna siamtu,“dopamine” hi ruihhlo ti ṭhinte thluakah nasa taka pekchhuahin a awm ṭhin a. Rei lo teah ruihhlo ngaihna an lo nei a, ngawl veina a siam ṭhin. Chu dopamine tho chu phone leh screen kan khawih hian a inpe chhuak a, ruihhlo ti ṭhinte ang chiahin, ngawl veina - mahni leh midang tana pawi thlen khawpa ngaihna a thlen thei a ni. Chuvangin, ngawl veina dang ang bawkin kan ngai pawimawh tur a ni.

2. Detox a nuam ngai lo. Insiam ṭhatna/inthen faina tura thil tih reng reng nuam tak a awm lo va, chhel taka kan tawrh tlang a ngai ṭhin. Kan tu leh fate phone leh screen aṭanga kan detox dawna harsatna lian tak awm ṭhin chu “khawngaihna” a ni. Hrehawm an tih vang emaw, an thinur leh nawrh chiam avang emaw a kan beidawn mai loh nan, kan rilru siam lawk a, hlawhtling ngei tura insehruh chunga kan beih a ngai a. Bible-in, “Thununna reng reng hi tuar lai chuan lawmawmin a lang lo va, lungchhiatthlakin a lang zawk ṭhin; tuar hnuah erawh chuan, chumia sawizawia awmte tan chuan rah thlamuanawm tak, felna chu a chhuahsak ṭhin” (Hebrai 12:11), tia a lo sawi te hian infuih thar fo a ṭha ang.

3. Tute nge detox ngai a, eng huna in-detox tur nge? Digital khawvela cheng vek kan ni a, Digital detox hi, naupang aṭanga puitling thlengin, tu tan pawh a pawimawh a ni. Kan phone-te ṭangkai takin kan hmang emaw kan tih lai hian kan hriat loh laiin kan nuna pawimawh zawk hlamchhiah nan kan lo hmang reng thei a. Keimahni leh kan tu leh kan fate kan inen fiah fo a ṭul a ni.

Ṭhalai leh puitling zawkah Detox kan mamawh tih kan hriattheihna tur ṭhenkhatte:

1. Kan hna/zirnain a tawrhin

2. Kan inlaichinna (relationship) in a tawrhin

3. Zan kan mut tlem emaw hun bi nei lova mut kan chin phahin

4. Rilru (mood) leh nungchang a ṭha lo zawnga a hruaiin

5. Taksa leh thlarau lamah chak lohna min siamsakin

Naupangah chuan - screen khawih nasat avanga thuawih lo, thunun harsa, thil danga tuina nei lo, lehkha thiam thei lo, hlauh ngah, thlamuang lo, insawizawi lo, taksa leh mit chak lo, midang kawm thiam lo leh ngai pawimawh lo, nunphung pangngai phak lohna nei te bakah chhungten screen khawih tlem/ khawih lo tura an duh te zawng zawng tan detox hi tih ngei tur a ni.

Digital detox turin eng nge kan tih theih?

Chhungkua a hmalak: Digital Detox hi chhungkua a hmalak ho loh chuan a hlawhtling mawh em em a ni. Chuvangin, puitling ten keimahni in-detox nana kan tih theihte han tarlang hmasa ila.

1. Mahni dinhmun inenchian - Minute eng zat danah nge ka phone ka en a, ka phone tel lovin darkar eng zat nge ka awm theih? Phone-a ka thil chhiar ten ka rilru (mood), ka thiltih leh ngaihdante eng chenin nge a thunun? Zan mut leh zing thawhah te harsatna min siam em? Ka chenpuite nge ka biak nasat ka phone hmangin midang? Ringtute tan phei chuan Pathian kan pawlna hun tur a luah lan em? tih te pawh a pawimawh hle.

2. Chin tawk insiam - Mi tam berin thil ṭul leh hnathawh nan kan hmang ṭhin a; amaherawhchu, chin tawk awm lo leh hun bi nei lova hman tur erawh a ni chuang lo. Kan chhungkua leh mahni taksa ngeiin tuar lo tur tawka hun bi intuk thiam a ṭha hle. Hriat loh palh hlauhawm thil erawh kan theihnghilh loh nan alarm set mai te pawh a ṭha bawk. Social media leh whatsapp thleng pawhin khawih hun bik insiam a ṭha a, thil ṭul bik chu phone call-a an rawn hrilh mai beisei ngam a ṭul hle.

3. Notification leh alerts off - Kan hna atana pawimawh ni lem lo, social media leh apps ṭhenkhat notification leh alerts hmuh tur leh ri hriat tur lo awm reng hian khawih chakna min pek fo ṭhin avangin, detox duh tan chuan heng hi off rih mai a ṭha.

4. Inchhungah phone khawih lohna tur hmun siam (Phone-free zone) – Chhungkaw boruak ṭha leh nuam tak phone-in a tihchhiat fo avangin heng hmun - Chaw eina, mutna, tawngtaina leh chhungkuaa inkawmkhawmna hmunah te hian phone dah bo rih ni thei se a ṭha hle.

Chhungkuaa puitling zawk tih dan leh chhungkaw inkaihhruainate naupang hmasawn nan a pawimawh em em a. Naupang screen zungzama tang tawh laklawhte chu a hranpa taka kan puih a ṭul ve ṭhin. Kan puih theih dan tur ṭhenkhat chu:

1. Tawp thut lova tih tlemsak telh telh: Nitin screen hmaa thua games khel ṭhin te chu kar tawpah chauh emaw nikhata an tih theih zat tih tlem hret hret a bul ṭansak a, an zawm theih dan azira titlem chho zel tura hmalak a ṭha hle. Kar tawp chauhva khawih ṭhin pawh, screen tel lova kar tawp hman zeuh hun (screen-free weekend) siam chhoh zel a ṭha hle.

2. Screen en leh mut hun inkarah darkar khat tal tlak zeh tir: Muhil mai thei tura min siamtu chu “melatonin” hormone a ni a. Screen-a eng chi khat, blue light hian melatonin taksa a lo chhuak tur a dal ṭhin a, mut harsatna a siam thei a ni. Chuvangin, mut hma darkar khat tal hi chu screen tel lova awm zirtir an ngai a ni.

3. Thilsiam (nature) nen inhnaih tura ṭan lakpui: Mihringte hi Pathianin thilsiam dangte nen inngheng tawn leh inmamawh tawn turin min siam a. Kan fate hian inchhunga tawm nuam ti hle mahse heng thilsiamte hi kan hnim hnaihpui fo a pawimawh. Chhungkuaa lenchhuah chang pawhin, bazar emaw, mihring siam chawp khawl thil hnaih bawka hruai leh mai lovin, thingkung, pangpar leh thlai awmna hmun te, luikawr leh thlifim awmna hmunah te kan thlenpui fo a ṭha a, an rilru hriselna lamah pawh nasa takin a pui a ni.

4. Sikul ban leh kar tawpa an tih tur zawnpui (after-school leh weekend program): Nu leh pa ṭhenkhat, lehkha zir ngai pawimawh tak te chuan, an fate school ban hun hi lehkhazir leh tuition kaltir nan an hmang ṭhin a. Hei hi a ṭhat em em rualin mihring ṭhan lenna atan taksa, rilru leh thlarau mamawhte phuhruk tlan dan tur erawh ngaihtuah tel fo a ṭha hle. Hmeichhe naupang pakhat kum 11 vel chu an veng chhung hall-ah table tennis coaching a kal ve ṭhin a, State aiawhte pawhin a lo chhuak tawh a. A pa chuan, “Hun awl ka neihtir ngai lo,” a ti a, a ṭawngkam hian chona thar min pe a ni. Sikul ban veleh TT coaching an unauin an kal nghal ṭhin a, zirnaah a tihchhiat phah lova, an pawlah a tiṭha pawl a ni ve zel a ni.

Sorkar, khawtlang, pawl leh mimal tam takin naupan lai aṭanga bul ṭan pawimawhna hriain program hrang hrang an kalpui mek a. Infiamna chi hrang hrang, bakah rimawi (music) lam tui tan pawh zirna hmun tam tak a awm a, tlawm zawka zir theihna turin Sorkar emaw Kohhran hnuaiah te a la tih theih zel bawk. Insenso huamte tan phei chuan duhthlan tur a tam lehzual - lemziah, tuichen leh lam thlengin. Heng zawng zawng hi kan ban phakah a awm meuh lo anih pawhin, hnual mai lo ila. An tuina zawng (hobby), an tha leh ngaihtuahna an hman theihna tur eng pawh dap zel a ṭha hle ang. Naupang Library leh Park nuam leh laili zawkte pawh a ram anga kan hmasawnna tur a nih ngei a rinawm. A pawimawh ber chu, kan tu leh fate hun hi ngaihlu ila, khat ṭha taka hman tirin, hmasawnna tluantling leh inkhairual an neih theihna tur ngaihtuah zel a pawimawh hle a ni.

Kan hun leh ni te hi Pathian thilpek hlu tak, tu pawh ang khat veka pek kan ni. Awmze nei lova min hman tirtu tam ber nia lang “phone leh electronics” zungzam laka inthen fai hna hi tihtak zeta kan thawh a, Pathian thutaka kan inkaihhruai zawk chuan, kan ram leh hnam siam ṭhatu tur, Pathian ṭih mi, kawng tinrenga hmasawn an lo pung zel ang.

“Chutichuan, chhumpui nasa tak ang thlirtuten min hual vel avang hian, min tihnawk apiang leh sual keimahnia bet tlat chu i dah ve ang u; tin, Isua kan rinna siamtu leh tifamkimtu lam chu enin, kan hmaa intlansiakna tur awmah hian chhel takin i tlan zel ang u …” (Hebrai 12:1-2)

– Dr. Mary Lalengkimi