“We are constantly under pressure as a result of our smartphones, computers, and tablets,” says Amy Hiraldo, LCSW, Director of Outpatient Services at Penn Medicine Princeton House Behavioral Health’s Princeton site. “The number of text messages, emails, alerts, tweets, and other notifications you receive every day can put your body in a constant state of fight or flight. It raises your stress levels, increases anxiety, and impacts your overall health and wellbeing.”
In addition, spending hours on end staring at a digital screen can have physical effects, including eye strain, back and neck pain, and poor sleep, which can negatively affect your mood.
“For your mental and physical health, it is extremely important to take regular breaks from technology every day,” says Hiraldo. “Allowing your mind to slow down, and stopping the constant assault of information and demands, let’s you reconnect with yourself and the world around you.”
Tips for Disconnecting
There are many ways to incorporate digital down time into your life, and once you do you may find it easier to pull even further away from your electronic devices, turning an hour or two break into a day or two from time to time.
Some ways to disconnect include:
Move. Physical activity throughout the day helps clear your mind and ease stress in your body.
Get outdoors. Spend time in nature to calm the nervous system and help you relax and slow down your thoughts and heart rate.
Express yourself. Take some time to express yourself through art, music or dance. It is not a matter of being good at what you are doing; it is a matter of expressing yourself in a physical way.
Interact. Seek out direct human interaction every day with those within your household or outside, if you can do so safely following COVID-19 guidelines.
Schedule breaks. It is easy for time to get away from you in the digital world. Make time for regular, frequent breaks.
“If you continue to feel stressed, anxious, or depressed, even after you have reduced your digital time, talk to your doctor,” says Hiraldo. “It may be time to seek professional help. At Princeton House, mental health issues such as depression and anxiety can be addressed at any age, and once you have the tools to counter those emotions, maintaining a digital disconnect plan can be easier.”
To find out more about Princeton House Behavioral Health services, call 888.437.1610, or visit www.princetonhouse.org.
Article as seen in the January/February 2021 issue of Princeton Health.
