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| Digital Detox: Benefits of Unplugging for Mental Health |
In the contemporary world that is hyper-linked, it is nearly impossible to picture life without social media, smartphones, and consistent email streams and notifications. In a 2021 study conducted by Bellis and colleagues, it was depicted that in the last decade from 2008 to 2018, smartphone use among UK teens aged sixteen years and above increased from 17 percent to 78 percent. The study added that in Indonesia phone ownership among teenagers increased from 11 percent to 42 percent within a span of 5 years, from 2013 to 2018. The increasing dependence on digital devices calls for the need for a break from the screens to ensure solid mental health. Purposeful disconnection from digital tools can help in emotional and mental health, especially for adolescents and young adults who indulge in a lot of social media and other digital media activities. Before indulging in a digital detox it is important to understand how digital dependence happens, to ensure the setting of the right detox measures.
Comprehending Digital Dependence
Digital reliance can be depicted as one’s overdependence on digital tools for information, entertainment, and communication, which can adversely impact a person’s life. The 2021 study by Bellis and colleagues detailed that over 80 percent of corporations in the U.K. relied on social media marketing. The increased dependence on social platforms for marketing makes company workers spend most of their time online gaining data on consumer demands, website augmentation measures, and competitor details. Though the digital arena is good in offering productive data and ensuring connectivity, it can also cause adverse mental and emotional impacts on users. Issues like increased depression, loneliness, high anxiety outcomes, reduced attention span, decreased quality sleep, and lower self-esteem are some detrimental impacts caused due to increased digital reliance. Social media, for instance, encourages the brain dopamine chemical reaction, making one feel good, however consistent dopamine release encourages some unfavorable patterns harmful to one’s mental health. The continuous notification barrage and sensationalized data burden can overpower the brain resulting in poor relaxation.
Understanding digital detox
Digital detoxing incorporates stepping away from technology and screens to relink with offline experiences and activities. The time can range from a few hours to days, weeks, or even more, depending on one’s requirements. Common digital detox ways can be, spending time connecting with nature rather than watching, go for a walk! Taking screen-free breaks, and refraining from smartphone use after a particular time can help detox digitally. The activities permit brain reset and motivate healthier habits.
Mental health advantages of a digital detox
Lowered anxiety and stress
Lowering digital exposure directly affects one’s stress levels by reducing cortisol, the stress hormone. Cortisol reduction ensures a calm mind that is less anxious encouraging emotional strength, which is useful in navigating various life aspects within the professional, social, and educational fields.
Enhanced sleep quality
Digital devices emanate blue light, which interferes with the release of melatonin, the sleep regulation hormone. Disconnecting devices one hour to thirty minutes before bedtime, can enhance one’s sleep quality and promote healthier sleeping plans resulting in more relaxed nights and higher daytime energy.
Increased concentration and production
Digital disruptions can upset productivity; have you ever had a phone that constantly buzzes? Did you continue concentrating on your tasks or did you pick up the phone to attend to the notifications? Well, I am 70% sure the notifications distracted your concentration on the important tasks. Next time, mute notifications or be offline for an hour or more focus on your task, and see the improvement in your efficiency and performance. Detoxing from online activities assists in breaking the multitasking cycle, encouraging total concentration, better problem management, and creativity activities.
Enhanced relationships
Being offline allows you to interact with others face-to-face encouraging meaningful communication with others, which enhances emotional connections and trust. Real-life relations are endorsed through physical connections forming one’s sense of belonging and connectivity, which eliminates feelings like loneliness, and increases one’s general well-being.
Practical actions for digital detoxing
Setting clear boundaries is the first and crucial step in ensuring a successful digital detox. Set screen-free zones and times, like during homework, meals, when interacting with family members, or thirty minutes to an hour before and after bedtime. Set the maximum amount of time you plan to spend on the phone per day, spending 2 hours maximum on the phone per day is not bad for a start. You should strictly follow the set rules and never break them to ensure better outcomes.
Replacing screen time with outdoor and other offline activities is also useful for detoxification. Doing activities like painting, cooking, reading, swimming, and spending time with loved ones can help in digital detoxing.
Gradually reducing digital reliance and consistent progress monitoring can further help improve your digital outcomes. Gradual reduction helps one to constantly adjust to the new routine ensuring better outcomes. Monitoring can help see whether the progress is there or not, and inspire continued efforts.
Digital overreliance and addiction are hard to stop, however, adopting the right practices can help you end the overdependence. So, put that phone down and go out there we need your mental health better than before.
