by Counseling and Wellness Center of PittsburghJanuary 17, 2019 addiction recovery, counseling wexford, digital detox0 comments
‘5 Awesome and Up-worthy Benefits of A Digital Detox’
Mental clutter, anxiety, ‘fubbing’ and stress related disease are just a few of the human spoils which we can estimate are at least in some part perpetuated by our over-reliance on cell phones and digital solutions. The technology era is here and the evidence is within our aching and gnarled fingers, computer blurred-out hyper-focused eyes, our text neck, and cluttered minds. In fact, cell phones have become a newly added to the expanse of potential behavioral addictions. The more we tune into our personal devices the more we tune out all that is around us. Digital detox is the new mental colonic but with perhaps even greater results and significance. When was the last time that you unplugged? What do you imagine would happen if you tried. We have heard of some texters and cell phone obsessed say that they even get full blown anxiety attacks if they leave their phone at home accidentally. We encourage you to take the digital detox challenge and see for how long you can not use your phone. Even for a few hours a day can make a difference. Here are some of the benefits you will notice fairly quickly.
- Thoughts and feelings become much more calm. Much like a turbulent bay on a stormy afternoon, our thoughts get churned up when we are constantly bouncing from one email, to our search engine, and then to social media. When we step away for a few days, our consciousness and the direction of our thoughts have a chance to become still and reflective.
- Enjoy better concentration with internal stillness. Sometimes we multitask to our own detriment, in an attentionally scattered frenzy we try to do too many things at once and fall short everywhere. Yet, when we are unplugged, we can tune our attention in any direction we chose. There are limitations to our ability to think and pay attention and we deplete those resources shuffling between 10 screens. Yet when we focus on things more deeply we become more aware and productive.
- We see what is around us, for real!! Of course when we are scrolling and trolling we are not very good company and we are missing a lot of the scenery. The people we care about may even become hurt or feel rejected by our obsession with our phone. In fact, cell phone overuse wrecks relationships and even brings many couples into counseling. Sometimes we unconsciously use our devices to avoid who and what is happening around us. When we put down our phone and step away from the screen we become much more aware of the people around us, the raw beauty of the skyline, the gray tinged clouds that roll in before the storm, we are ‘in the now’ and living it all.
- Sleeping more deeply. There is much compelling research from the National Institute of Health that logs the correlation between screen time and disrupted sleep wake cycle. The statistics are so compelling that we can safely suggest that we leave behind our personal devices for at least one hour before hitting the sack. The benefits really peak after several days disconnected, this is when our internal clocks have a chance to reset, the benefits multiply as there are few things which are better for our wellness than a solid nights slumber .
- Higher energy and creativity. When we are sleeping well and tuning into the environment, the next natural result is greater energy and even creativity. Want to finish an important project or just feel more vital? Try a digital detox for a few days and see what happens.
How ready are you to try something new today? If you would like further reading on how to make emotional, or physical changes, read our article ‘How to Slay Anything in 2019.’
With energy and clarity,
The Counseling and Wellness Center of Pittsburgh
Pittsburgh, Monroeville, and Wexford.
by Counseling and Wellness Center of PittsburghMay 10, 2018 addiction, anxiety, cell phone addiction, cell phone anxiety, counseling for addiction, help for cell phone addiction, social media addiction, therapy for addiction, video gaming addiction0 comments
The Dangerous New Addiction that you use Everyday, Hint-It is not a drug!
In a world of highly demanding home lives and work lives, where performance is prized above peace and calm, there is one object which is the focal point of so much of our attention. TO maintain peace, balance, and calm, our human bodies require us to at least sometimes, think without disruption, to look around at the leaves on the trees and to see and be with everyone contained in the horizon around us. To love and care for our spouse and families we need to supply them with attention by unplugging from everything that is not directly in front of us. If we are going to live a life of contentment, balance, and enhance our mindfulness, we must examine the culprit that stands in our way. One very intrusive companion to our feeling of alertness and attention is our cell phones. While they are a way for us to communicate plans and conversations, to manage our work, to find true love and date, as well as find out information about anything in the world that we want to know via the internet, they are also a major problem. There is so much focused awareness placed upon our cell phones that medical community is examining it as an object that can absorb our attention so much, even black out what is around us causing distress and impairment in our physical bodies and relationships. The research community has decided that yes, cell phone use does qualify as a form of addiction and at minimum for most of us, it contributes to our growing levels of stress and anxiety (Desola et al).
The presence of addictive behavior that takes place on our cell phones spans so much more than just compulsive shopping or video gaming. The anxiety that we feel surrounding our cell phone has resulted in new bodies of language, some of our favorite pop terms devoted to describing our responses to not having our most favored objects by our side are; “Nomophobia” meaning that we fear no having our phones, there is also “FOMO” commonly known as the Fear Of Missing Out i.e the fear of being without our cell phone or even disconnected from the Internet, “Textaphrenia” and “Ringxiety” – the false sensation of having received a text message or call that leads to constantly checking the device some of us are so tuned into our cell phones that we hear phantom ringing, imagining that the phones are ringing when they are in fact not. “Phubbing”, meaning to inadvertently ignore someone we are with to check our phone. “Textiety” – the anxiety of receiving and feeling the compulsive urge to then respond immediately to ours texts (De Sola 2016).
Our attachment to our cell phones is so strong that we legitimately feel “separation anxiety” when we are away from them for too long. Bring your awareness to the last time that you lost or misplaced your phone, how did that feel for you in the moment? If you are like many people you felt the typical markers of anxiety including, excessive thoughts and worry, even elevated heart rate and fear that you may be missing something very important out there in our cloud based cyber world. Here are some very good signs that you may have a problem.
9 signs that you or our loved one may be struggling with anxiety or addiction with cell phone use;
- Using cell phones in a dangerous context such as while driving or biking.
- Having had an accident or other incident due to using a cell phone in a dangerous context
- Having problems in relationships, ie your partner or loved one annoys you by criticizing your cell phone use.
- Having problems at work or school because of cell phone use.
- Preferring online, texting, or social media world to real life contact.
- Inability or difficulty sleeping due to cell phone use.
- An inability or difficulty refraining from using cell phones even though attempts have been made to cut back.
- Urgency to respond to messages immediately and having a marked irritability if access to phone is delayed.
- High degrees of anxiety and loneliness and changes in mood due to need to send, respond, or receive messages.
While it is nearly impossible to function in the world without a cell phone, as with all things that are addictive, there are ways to enjoy them and their many functions without being addicted. Whether we are using our phones to be productive or to purchased extra lives on candy crush, what we do is less important than how we do it, and whether or not we meet the diagnostic criteria for problematic use. If you think that you may be experiencing a problem with how you are using your cell phone, or if others suggest that they think you have a problem, spend some time really thinking about whether you do feel balanced or does your attention often get derailed to be plugged into the digital world. The solution may be as easy as trying to cut back or even trying a digital detox. Yet the fact is that if you are experiencing a true addiction or dependence on your cell phone or have developed another anxiety disorder surrounding it, cutting back may be very difficult to do without the support of a therapist or counselor.
The Counseling and Wellness Center of Pittsburgh
830 Western Avenue Pittsburgh Pa 15233
4108 Monroeville BLVD Monroeville Pa 15146
Proudly bringing Wellness Counseling to Western Pennsylvania
De-Sola Gutiérrez, J., Rodríguez de Fonseca, F., & Rubio, G. (2016). Cell-Phone Addiction: A Review. Frontiers in Psychiatry, 7, 175. http://doi.org/10.3389/fpsyt.2016.00175Learn More