Imagine a world with the constant buzz of notifications, the endless scroll of social media feeds, and the undeniable urge to check your phone. It might sound like a distant dream, but it’s a reality that’s becoming increasingly detrimental for our mental health.
Technology has become something that we refuse to live without. We can hardly get away from screens today whether it is during working hours, while we are relaxing, during communication, or even during learning. But as we become more connected, we’re also facing new challenges, including increased stress, anxiety, and even addiction to technology.
We have become a society addicted to our devices, and it is high time we take a step back and reflect on our dependency.
The study by Nakshine et al. established that over exposure to electronics such as smartphones, computers, and TV’s put mental health at risk including stress, anxiety and sleep disorders among children and adults.
- In terms of physical health it may cause obesity, high blood pressure, poor stress management, reduced HDL cholesterol, and type 2 diabetes.
- Psychologically, tech reliance and spending more time than necessary on the screen can lead to depression, poor sleep quality and even suicidal thoughts if exposed to negative content.
- This constant exposure could also cause hyper-arousal, increased stress hormone levels, disruptions of circadian rhythm, change in brain chemistry, and drains mental energy required for development.
Setting Healthy Boundaries with Technology
In the present generation where everyone operates on their devices, it is common to find oneself trapped in a loop of notifications and tabs. Unfortunately, spending hours staring at a screen doesn’t come without consequences to our health.
Reducing the amount of time spent in front of screens is very important. Burnout is a result of constantly interacting with screens with adverse impacts on one’s sleep, work efficiency, and interpersonal interaction.
Here are some practical tips for setting healthy boundaries:
- Establish a tech curfew: Make sure you do not use any devices at least an hour before going to bed and have the blue light filter on after sunset.
- Create tech-free zones: Create some zones in your house where you consciously don’t use screens which can include the dining area or the bedroom.
- Schedule tech-free times: Spend specific parts of the day without electronics, for instance before going to bed or after waking up.
Digital Detox Tips for Improving Mental Well-being
A digital detox is about consciously and proactively disconnecting oneself from screens and technology in order to connect with oneself and the physical environment. This break can cut down frustration and tension, improve concentration and awareness, and instill a stronger sense of serenity.
First, try to set a goal of having one weekend a month without unnecessary technology, which should help in easing into the process. Specific targets for your detox – be it better night’s sleep, more regular exercises, or whatever – will be of great useful to you in terms of maintaining your commitment and course.
Additionally, incorporate brief tech-free moments into your daily routine by following practices like the 20-20-20 rule: every 20 minutes one should spend 20 seconds looking at something which is located 20 feet apart. The following are the steps to get out of this digital leash and be able to appreciate the offline activities again.
Protecting Your Mental Health on Social Media
While social media can help people to communicate and share information, these platforms, if used frequently, have a negative impact on the mental state of a person. Being in a constant state of comparison to peers on social media, the lives which we are shown are perfect and hence it is normal to feel inferior and anxious. Other sources of stress and depressions include: Negative news or toxic contents that one is always exposed to.
This is why it is crucial to choose friends and follow people whose pages you find helpful for your well-being on social networks. Just like in real life it is advisable to choose carefully who and what you interact with. On the same line of thought, you should block or simply unfollow people who negatively influence you.
You can leverage features like “mute” or “unfollow” to control the content that fills up your feed. You can make social media a more positive and healthy experience for you while also reaping its rewards without the negatives.
Mindful Social Media Practices for Reducing Anxiety
When used as an approach to the way that you engage your social networks, mindfulness can be an essential tool that demystifies the anxieties that you may encounter and make them more manageable. Thus, instead of making a social networking site a source of stress, being conscious about the time spent online enables the user to use this resource in a positive way.
When it comes to practicing this intentionally, then one can engage in intentional scrolling. Before you start scrolling through, think about why you’re using social media right now. Perhaps, Do you wish to meet people, find inspiration in something, or follow the events? The purpose prevents one from getting stuck in a loop of mindless scrolling and keeps you on track.
Gratitude as a mindful approach can also be applied to your social media usage. At the end of every session, spend about 5 to 7 minutes reflecting on three positive things you encountered or used. These can be a simple positive comment, an encouraging word or even a share of a funny meme which can make you lighten up to be grateful for what you have instead of yearning for what others have.
Balancing Online and Offline Life for Better Mental Health
With the availability of modern digital devices on the Internet, one can be lost for hours. Though, it is equally imperative for your mental well-being that you achieve an effective balance between your online and offline lives.
One of the most significant downsides of spending too much time online is the feeling of isolation. Thus by ensuring that real life experiences are incorporated in your life you will be able to come closer to your loved ones and foster healthy relationships. Practicing Balancing online and offline life for better mental health lets you enjoy digital experiences while staying grounded in the real world.
One can engage in such activities as gardening, cooking a good meal, or even practicing an instrument, which will help one spend quality time away from the screens and also be creative. Furthermore, Meeting friends and relatives face to face can enhance interpersonal bonds and provide social support.
Jana Kingsford once said that “Balance is not something you find, it’s something you create.”
Conclusion: Unplugging for a Healthier Digital Life
The need for so much connectivity in today’s constant and rapidly advancing digital environment can cause stress. This is why we need to find good control over these little activities, and set the limits that are needed to maintain our psychological and physiological health.
Taking a break for the weekend or just for a couple of days away from screens will put less stress on your mind, help you focus better and bring you back to the real world and probably appreciate things that are done offline.
Step back and reflect on how much you have been using the screen myself. First, try to integrate one or two of the techniques from this guide into your daily routine. From implementing a tech-free night or choosing whom to follow on social media app, small steps can improve one’s digital habits.
Start right now and open a new chapter in being present and happy when using the online world.
References
Nakshine VS, Thute P, Khatib MN, Sarkar B. Increased Screen Time as a Cause of Declining Physical, Psychological Health, and Sleep Patterns: A Literary Review. Cureus. 2022 Oct 8;14(10):e30051. doi: 10.7759/cureus.30051. PMID: 36381869; PMCID: PMC9638701.
