Mental Wellness in a Digital World

"Mental health... is not a destination, but a process. It's about how you drive, not where you're going." - Noam Shpancer, PHD

There is a ton of media active in the world today, and not just from a social impact but a business one as well. There is a standalone fact that having too much information from technology can make people mentally TIRED and less productive. It can also make it hard for them to make decisions or think clearly, not to mention ending up with symptoms of stress, anxiety, and trouble concentrating which isn't good for mental health at all! So, where are the warning signs for any of this, and how can we combat it?

There are 10 common negative impacts that technology is known for having on a person's mental health, so let's dig our heels in a little, shall we?

1. Increased Screen Time

   1. Spending too much time on phones, computers, or TVs can hurt mental health. It can make you addicted to screens, so you can’t stop using them even if it’s bad for you. The negative impact of technology on mental health can mess up your sleep, and you don’t get enough rest. Too much screen time can make you spend less time with people in real life, making you feel lonely. But if you use screens less, it can help you feel better mentally.

   2. The best way to combat this is to limit yourself and your loved ones every day. If you didn't start out doing so, then an abrupt change may be a little difficult at first. Some of the techniques in my home are 1 hour tablet uses at a time for my kiddos, and 2-3 per workday at my desk for work. Relaxing activities is different because they do not raise my stress levels, and most of the time actually help me get to sleep.

2. Social Isolation

   1. Social isolation is one of the biggest negative impacts of technology on mental health. It means feeling lonely because you’re not with other people. This can happen if you don’t have many friends or family nearby, or if you feel like you’re left out. Feeling socially isolated can make you sad, anxious, or have low self-esteem. It can even make you sick, like giving you heart problems or making you depressed. Talking to people on the phone or online can help you feel less lonely and better overall.

   2. There are a few different methods that we can use to combat this negative impact, but the ones that I utilize are taking pride in cleaning my home throughout the day, journaling or freelance writing, and listening to my favorite music. There are also days when the weather is nice, and I decide to go for a little walk around the property!

3. Cyberbullying

   1. Cyberbullying is when people use phones or the internet to be mean to others, like sending hurtful messages or spreading rumors. It can make people feel sad, scared, or not good about themselves. Cyberbullying can even make it hard for someone to focus in school or make them want to hurt themselves. If you or someone you know is under attack from cyberbullying, it’s important to tell someone and get help.

   2. CUT TIES!!! I cannot stress this enough, if there is someone making you uneasy in anyway, cut them off and out of your life because it is never worth them draining your spirit! I have and will always put the mental health of myself and my children before anything or anyone.

4. Fear of Missing Out

   1. FOMO, or Fear of Missing Out, is when someone feels sad or worried because they think others are having fun without them, usually when they see posts on social media about parties or trips they weren’t invited. As well as FOMO can make people feel lonely, not good enough, or jealous. This negative impact of technology on mental health will make you bad for society Sometimes, people spend too much time on social media trying to keep up with others, which can make FOMO worse. It helps them enjoy their experiences and take breaks from social media to feel better.

   2. Read that again, and out of respect for yourself take a break once or twice a week! So, what if someone got invited to a party and you didn't? Parties are more often than not a recipe for trouble anyway! It can be just as much fun to play a board game with your kids or watch a favorite movie with your spouse.

5. Reduced Attention Span

   1. Reduced attention span means having trouble focusing on things for a long time, often because of using technology too much. Spending too much time on screens and trying to do many things at once can make this problem worse. It can make it harder to get things done and remember stuff. To fix it, try spending less time on screens, paying more attention to what you’re doing, and using tricks to manage your time better.

   2. Plan, plan, plan!!! I have a sectioned journal that I use to manage my time on a daily, weekly, and monthly time span and I feel so productive at the end of each day when I am able to put checks at the end of every task.

6. Sleep Disruptions

   1. Sleep disruptions mean having trouble sleeping regularly because of things. Like stress, using screens too much, or not having a consistent sleep schedule. This can make it hard to fall asleep, wake up often during the night, or wake up too early. When you don’t sleep well, you might feel tired during the day. This will have a negative impact of technology on mental health, get annoyed easily, or find it hard to focus. To sleep better, try having a routine, making your bedroom comfy, and avoiding screens before bed.

   2. Meditation before bed, or doing some stretches are my two go-to's for combating sleep disruptions. I also love how easily I drift to sleep when I take mild melatonin gummies each evening. Sleep aids are not for everyone of course, but there is also the old wives' tale trick of drinking warm milk to drift to sleep too.

7. Comparison Culture

   1. Comparison culture, especially on social media, makes people feel bad about themselves. Because they compare their lives to others’ polished versions. This can lead to feeling anxious or sad. As well as it might even make some people do risky things. Like sharing too much personal stuff online or adopting unhealthy habits, just to fit in.

   2. I have blocked countless people, groups, pages, and accounts on Facebook alone due to unhealthy habits to just to grab followers and attention! I also keep my friends list limited to a certain number range for the same reasons. But even with personal friends I have no issues unfollowing people that are constantly posting negative comments or rants. I know my life is not perfect, but it's perfect for ME!

8. Sedentary Lifestyle

   1. Using technology too much makes us sit a lot, and not move much, which is bad for our health. Sitting a lot and not moving can make us gain weight, have heart problems, and have pains in our muscles and bones. It can also make us feel lonely and sad and even make it hard for us to sleep. To feel better, we should use screens less and make sure to move our bodies regularly.

   2. Again, even though I work from home I am never at my desk for more than about an hour at a time because I am up, moving around and cleaning, writing, or working outside.

9. Information Overload

   1. Having too much information from technology can make people tired and less productive. It can also make it hard for them to make decisions or think clearly. As well as this overload can lead to stress, anxiety, and trouble concentrating, which isn’t good for mental health. Plus, there’s a higher chance of believing wrong information. To deal with this, people can try managing their time better and taking breaks from technology to feel better.

   2. Take your breaks, take a drive or a walk with your favorite music, or spend time with your pets, kids, or spouse. Give yourself mental health breaks once or twice a week by taking a nap if you feel drained or eat your favorite meals! There are so many things we can do to level our minds and get right with ourselves again.

10. Dependency & Addiction

    1. In today’s world technology affects mental health. Many people rely too much on technology and can become addicted to it. Using technology too much can mess up daily routines and how they interact with others. It might even make them forget to do important things and feel bad when they can’t use it. Also to fix this, people need to realize they have a problem. Like setting limits on their tech use and getting help if they need it to find a better balance in their lives.

    2. Finding balance in your life ultimately starts with YOU! What I do is use Sundays to plan for work, tasks, and personal time for the next week. It has helped me so much because it actually becomes difficult for me to feel overwhelmed now! I know what needs to be done on a daily basis to keep my life balanced and myself level-headed and you can do the exact same thing.