Many experts warn that excessive use of the internet can cause dependence and other effects on the human brain. Therefore, they point out that one of the ways to reduce stress caused is to adopt the so -called detox digital.
With increasing use of smartphones and computers in recent decades, people have been more and more time connected to the digital universe; Whether to work, access social networks or perform other activities.
This habit can have several consequences for mental health, such as drop in productivity, difficulties of socialization and disconnecting with important moments of real life. Even studies suggest that the excessive use of the internet may be related to symptoms of depression and anxiety.
“Excessive use of technology can take time out of activities such as sleep, exercise and socialization, which are important for well-being,” Carol Vidal, professor of psychiatry and behavioral sciences at Johns Hopkins University, told the Everyday Health.
What is a digital detox?
Digital detox, or digital detox, is a Strategy to reduce the negative effects of excessive use of smartphones, computers and other electronic devices.
In a study published in the scientific journal Cureus, the researchers said that participants in an experiment were able to easily adapt to digital detox. The results showed health improvements and even some reported sensations of relief and pleasure during the detox process.
“After the experiment, the measures demonstrated favorable or neutral improvements in relation to health -related addictions and results. Quantitative data indicate a greater understanding of online behavior and the use of self -regulation strategies,” the study describes.
Digital detox: Discover 8 tips
Just as a diet can help prevent body health problems, some experts suggest that a “digital diet” can relieve symptoms of depression, anxiety and other emotional issues.
According to a scientific review published in Mobile Media & Communication magazine, digital detox is one of the effective ways of reducing the symptoms caused by prolonged use of these technologies. However, the research also shows that not all participants reported positive effects with practice.
Complete digital detox or reduced access
Before you start, you should choose the two main possibilities for digital detox:
- Complete detox: The first option is to opt for a complete detox, which involves being totally without access to smartphone, computer, TV and other electronic devices. However, this option may be more difficult, as disconnecting from work or studies is impractical for many people;
- Reduced access: The second is to limit access to social networks, apply strategies to reduce the use of electronic devices and seek ways to reduce dependence.
That is, it is important to create realistic goals that do not disturb your work or study dynamics.
Turn off notifications
Not everyone can do that, but Turning off the notifications is a simple action that can help avoid temptation to look at the phone all the time.
This tip is mainly valid for social networking applications, but can also be used with messaging apps, emails and others that can disrupt your concentration during everyday tasks.
Reduce screen time
If you need to use smartphones or computers to work, a way to do the digital detox is Reduce Screen Time. There are several applications that help in this process.
For example, Google offers the feature Digital well-being for Android userswith reports on the use of the device and modes that help reduce time on mobile.
Another option is the Forestan app that works like a timer to help you have more focuses, away from the smartphone.
The Forest App (image) is one of the options, but there are several other apps that can help manage your screen time.
Available for Android devices and the app has the proposal to encourage screen time reduction in a playful and gamified way. In it, the user takes care of a virtual tree, which is healthier when the app is open.
Meals without technology
During meals, avoid using smartphones, computers or watching TV. Since most people feed three to four times a day, booking these moments to stay away from electronic devices can guarantee a few hours of your day without exposure to screens.
Invest in hobbies and sports
If you usually spend much of your free time on social networks or other digital activities, a good alternative is to look for new hobbies or play sports.
In addition to helping to reduce the negative effects of excessive screens, studies indicate that these activities reduce stress, stimulate the release of dopamine in a healthy way and promote improvements in physical and mental health.
“Temple” free of electronic devices
Turn your room into a “temple” where you are not allowed to use smartphones or other electronic devices. Thus, you can improve the quality of your sleep and avoid accessing social networks before bed.
To further enhance the benefits, Try to establish a fixed time to turn off the electronic devices. For example, turning off the smartphone one hour before bed is a practice that facilitates brain relaxation and helps regulate sleep.
Program the use of social networks
Studies have already shown that excessive use of social networks is associated with symptoms of depression and anxiety in some users.
These platforms encourage the release of dopamine when we interact with photos, videos and likes. Even this mechanism can have an addictive effect, similar to that observed in other types of dependence.
One of the interventions you can adopt to avoid this scenario is program the daily time of use of social networks. This can be done activating a timer on your mobile clock or using specific applications to control the time of use.
Screenzen is a free app for Android and iOS that allows you to limit the amount of access and the time of use of that you choose. For example, it is possible to configure it to allow the use of a particular app only five times a day, with a maximum duration of seven minutes per access.
Don’t know what to do?
As with chemical addiction, reducing the use of screens can be totally or partially a challenge for some people.
The truth is that perhaps it is not necessary to permanently eliminate electronic devices, but to seek a digital balancewhere technology does not become an obstacle to its quality of life.
Therefore, it is important to identify whether excessive use of social networks and digital devices is negatively impacting your life. If you realize that excessive use is causing symptoms of anxiety, depression or other mental health problems, Look for the guidance of an expert.
