Digital Detox for You Mental Health
In today's age of constant information overload, it's easy to feel overwhelmed by the sheer volume of data and the emotions attached to it. The intensity of this information, combined with the expectations and opinions of others, can send our prefrontal cortex into overdrive, triggering a fight-or-flight response. This heightened state of alertness can, and often does, lead to overwhelm and overstimulation.
Our brains were not designed to process information in this way. The resulting fear and heightened response can contribute to overwhelm, burnout, and despair, which may manifest as clinical symptoms of anxiety and depression.
So…what can we do? We can take charge with a digital detox. If we can understand this process, we can set ourselves for success by taking control of how we receive and respond to information.
These are my recommendations for a digital detox:
1. Put the phone away for periods of time. No one needs to be readily available at all times. Be present in what you are doing. If you are going for a walk, working, or going to the grocery store, you do not need to be checking your phone. If you are spending time with friends or loved ones, this is especially important. Show your loved ones that your time with them is most important. This is the real meaning and purpose of mindfulness
2. Delete notifications for messaging. This will allow you to check your email or messaging in your own time, allowing yourself to be fully present in what you are doing. This will allow you to control when you look at your phone, and decrease the signaling to your brain that you must be alert and, "wired to respond.". It’s all about re-wiring your brain to work with you versus against you.
3. Establish digital boundaries. You do not need to respond to someone based on their time expectations. If you do not work on weekends, and you have co-workers who choose to do so, you can let them know, unless there is an emergency, (and define what that may be, i.e. medical emergency, deadlines, etc) I do not check messages, Friday-Monday morning. Let your friends and loved ones know that you will respond when you are able to do so. You can also let someone know HOW you want to be contacted, whether text or emailing may work for you.
4. Have the talk If someone is disrespecting your digital boundary by texting you again if you have not gotten back to them during their time frame, talk about it. For example, you can say, “I understand that you may communicate more frequently, but I do not always check my phone. If you do not hear back from me, it is not because I am ignoring you. I will get back to you when I have time, and please respect that.”
5. Curate your social media: Social media can be used in a positive way. This may mean, checking in with online support groups, following a favorite fashion or animal blogger, or various travel sites depending on your passion. If you are receiving too much information regarding current events or politics, you can put a pause on your feed. You can also set timers to close down your social media app if you have been on it longer than the time you set.
6. Go Analog. Not all of our activities must be done online. For example, you can choose to read on a separate device such as a kindle or go old-fashion and read a book. Use a notebook and journal instead of writing in notes, where you can be tempted to check email or look at social media.
7. Take a social media detox. If you are being overstimulated by a social media platform, take a break. Intentionally, take a few days to a week off to see how you are impacted. Pay close attention and get curious if you notice decreased stress levels and improved mood.
