07/12/2025
Af Soomaali | English below
Pillar 3: Digital Safety and Wellbeing - Bedqabka iyo Badbaadada Dijitaalka ah
Isticmaalka joogtada ah ee teknooloojiyadda, gaar ahaan baraha bulshadu waxa uu keenaa walaac iyo xaalado dhimir oo kale sida; nabaadguur shucuureed.
Nabaarguur shucuureedku waa erey loo adeegsado in lagu sharraxo sida isticmaalka joogtada ah ee teknooloojiyada, helidda wararka taban (Negative News), iyo isbarbardhigga xaddhaafka ah ay si tartiib ah ugu daaliyaan oo ay u wiiqaan dareenkaaga gudeed, kalsoonidaada, iyo awooddaada nafeed.
Saadarteed, waa in aad dib uga hakataa isticmaalka xaddhaafka ah ee teknooloojiyada, bedqabka maskaxdaadana u hiillisaa. Afartan tallaab ku dhaqaaq si aad u xasisho.
1. Haki Adeegsiga Aaladaha Dhijitaalka ah (Digital Detox): Samee waqtiyo gaar ah maalintii ama toddobaadkii oo aad gebi ahaanba ka fogaato shaashadaha mobile-ka, laptop-ka, iyo telefishinka. Tusaale: Xilliga cuntada, saacad ka hor inta aadan seexan, ama maalin dhammaystiran. Kuna beddel waqtiga aad baraha bulshada ku qaadan lahayd waxyaabo kale oo faa’iido leh sida akhriska, la kulanka qoyska iyo asxaabta.
2. Maaree Isbarbardhigga (Manage Comparison): Xusuusnow in waxa aad ku aragto baraha bulshada ay tahay uun “muuqaal la soo habeeyay” oo aanay marar badan ahayn nolol dhab ah. Qof walba wuxuu soo dhigaa waxa ugu fiican. Xoogga saar fyoobiddaada maskaxeed iyo yoolalkaaga qofeed.
3. Xakamee Wararka Xun (Control Negative Exposure): waa hubanti in wararka xun sida dagaallada, musiibooyinka, ama hadallada qallafsan ee nacaybka online-ku ay kugu keenayaan cabsi iyo walaac joogto ah, isbar in aad dhaqso u joojiso raacitaanka bogaggaas ama aamusii (Mute) dadka sida joogtada ah u soo dhiga waxyaabaha taban ama kaa xanaajiya.
4. Sababee isticmaalka Aalad walba: intii aad midba mar furi lahayd adigoon ujeeddo ka lahayn u Isticmaal aalad walba ujeeddooyin cadcad. Xakamee ama gebi ahaanba dami ogeysiisyada aan muhiimka ahayn si aanay kuugu abuurin cadaadis joogto ah.
Uplift Somalia waxay kug baraarujinaysaa muhiimadda bedqabka maskaxeed, kuna fareysaa in aad maskaxdaada ka ilaaliso nabaadguurka shucuureed iyo xaaladaha kale ee ka dhasha isticmaalka xaddhaafka ah ee teknooloojiyada. Xakamee Shaashadda, Xuduudo samayso, hana oggolaan in waxa aad ka aragto online-ku ay wiiqaan kalsoonidaada iyo caafimaadkaaga maskaxeed.
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English
The constant use of technology, especially social media, leads to anxiety and other mental conditions such as Emotional Erosion. Emotional Erosion is a term used to describe how the continuous use of technology, exposure to negative news, and excessive comparison gradually drain and weaken your inner feelings, self-confidence, and mental capacity.
When you feel overwhelmed by the internet, you must pause and prioritize your mental wellbeing. Take these four steps to find calm;
1. Digital Detox: Set aside specific times during the day or week when you completely step away from mobile screens, laptops, and televisions. Examples: During mealtime, an hour before sleeping, or a full day. Replace the time you would spend on social media with other beneficial activities such as reading, meeting family, and friends.
2. Manage Comparison: Remember that what you see on social media is just a "curated image" and often not real life. Everyone posts their best moments. Focus on your mental wellness and personal goals instead.
3. Control Negative Exposure: It is certain that negative news such as wars, disasters, or harsh hateful online comments cause you constant fear and anxiety. Train yourself to quickly stop following those pages or mute people who constantly post negative or upsetting content.
4. Set Boundaries for Device Use: Instead of aimlessly opening each device, use every device for clear, specific purposes. Control or completely turn off non-essential notifications so they don't create constant pressure.
Uplift Somalia is raising awareness about the importance of mental wellbeing, urging you to protect your mind from emotional erosion and other conditions caused by the excessive use of technology. Control the Screen, Set Boundaries, and do not allow what you see online to undermine your self-confidence and mental health.
