By Abby Betz, LCSW
Youth First
We live in a world where our screens never sleep. It is not very often that our minds truly get a break from the onslaught of social media and the World Wide Web. From never-ending notifications to late-night scrolling, the constant digital overload is silently draining us of our mood, focus and peace of mind. It is important to explore the impact of how a digital detox can not only help to restore our mental clarity but also help to bring balance to our lives.
It is virtually impossible to escape screens in today’s overly connected world. From phones, smartwatches, TVs, tablets and other devices, we are constantly “plugged in” to some form of technology. Although there are many benefits of modern technology, including staying informed and connected with others, the downside of technology often leaves us feeling overstimulated and burnt out. There are also health risks associated with too much screen time, such as increased anxiety and sleep disturbances. Moreover, a study by the American Psychological Association reported that people who check their devices more than 80 times a day indicate higher rates of overall stress in their lives.
The thought of taking a break from screens may seem like a daunting task, but there are signs to watch for that may indicate a digital detox is needed. If you find yourself scrolling through your phone first thing in the morning and last thing at night, it may be time to take a break. Constantly switching between apps or multitasking on screens may leave you feeling overwhelmed and sometimes confused. If you feel mentally foggy, anxious or irritable after long scrolling sessions or feel like you can’t stop checking when you try to unplug, maybe it’s time to put the phone down. Additionally, if you have noticed a decline in the quality or duration of your sleep, you may be putting your health at risk.
Taking a complete break from screens may not seem feasible, and you don’t have to completely disappear from the tech world to reset. There are small changes or habits you can incorporate into your daily life to help create balance. A simple change may be starting your mornings without screens. Instead, use this time to stretch, walk, journal or meditate. Establish “tech-free” zones, such as the bedroom or dinner table, and ask your family to also participate. Limit app notifications and set boundaries on how much information you are receiving. Even small breaks from the digital world have shown a reduction in cortisol levels, improvement in attention span and overall feeling of inner peace.
If making small changes on your own does not seem to be working, a therapist or mental health professional can also help you to understand your relationship with technology. Therapy can address feelings of dependency and addiction to screens. Working with a therapist to create a personalized treatment plan can help to address your struggles with screentime. The goal of therapy is to regain control of and successfully regulate your emotions. With any change in habits or behavior, starting small and setting manageable goals for yourself is key!
Abby Betz, LCSW, serves as Youth First social worker at the Central and East Campuses of Holy Trinity Catholic School in Jasper.