Picture yourself coming home after a hard day at work and looking forward to settling yourself in a comfortable spot with a good book.

Just as you are reading a couple of pages the phone receives a news alert. Just as soon as you check it then another notification pops up.

Soon enough the reader is stuck in a continuous stream of updates that have nothing to do with the book. This constant flow of information leaves you feeling nauseous or jittery – exhausted and stressed out.

As the world grows and relies on technology and internet connectivity, it is easy to find oneself in a constant state of distraction and being tied to digital devices. It is a world where everyone is addicted to their smartphones, tablets, and laptops as they see notifications, messages, and social media updates. It is not, therefore, surprising that our mental health is taking a beating. We are so caught up in mobile phones and social media, feeling inferior compared to other people’s lives and feeling like we always need to be reachable and connected.

But what if I told you that there are ways to boost your mental health and reclaim your independence?

Now imagine a life where you don’t have to look at your phone every 5 minutes to see what’s happening or reply to every message or list you get. Sounds like a great situation, doesn’t it?

Here's where the idea of a digital detox comes in! 

What Is a Digital Detox?

With the high connectivity of today’s individuals, the incessant flow of data and notifications from our handheld devices can be extremely damaging to our mental and emotional health.

In the present times, smartphones and other digital devices surround our lives. Although the above benefits of technology are indisputable, some research shows that its excess can be harmful. Studies have shown a relationship between the misuse of the smartphone and the symptoms of anxiety and depression.

A digital detox involves putting aside electronic gadgets for some time so you have time to focus on your surroundings and yourself. The duration and approach can vary; some adults prefer to eliminate screen time, while others opt to set a time limit. This self-imposed aloofness may have many positive effects on mental well-being. One weekend of digital abstinence, for instance, reduces stress and boosts mood. Similarly, limiting the use of smartphones for a week can greatly reduce anxiety and improve sleep. Research explains how a digital detox helps alleviate the symptoms of anxiety, stress, and sleep problems – all of which are probably pretty obvious to most of us in modern mental health.

How Does It Benefit Us?

It not only reduces stress but also helps to increase concentration and attention. Those who participated in this retreat said that their attention span and completion of tasks improved after their week of digital detox. A digital detox allows you to think more and be in the now due to fewer streams of information.

A digital detox can also be beneficial for interpersonal relationships. Spending too much time in front of the screen negatively affects face-to-face communication and complicates the development of interpersonal relationships. There is also the ability to focus on family and deepen relationships by ensuring that they are not distracted at all times by technology.

While a digital detox has a lot of health benefits, the concept could be intimidating even in the first stages of weaning off. You may experience boredom or anxiety as a withdrawal effect. However, not everyone will be able to refrain from it especially if they have obligations to their jobs or social networking.

How to Detox Your Mind

Defining a personal digital detox strategy to address your needs is the key to creating an effective digital detox plan that can work for you. Here are some steps that can help you customize your digital detox journey:

• Begin small: Once you feel more confident, begin with short interruptions and gradually increase the time.

• Be mindful of triggers: Familiarize yourself with situations that lead to technology overconsumption and learn to look for other ways to deal with the situation.

• Establish your boundaries: Decide on certain times and places where screens are restricted then monitor these.

• Learn to embrace nature: It has been demonstrated that reconnecting with the natural world has beneficial effects on mental health.

• Practice mindfulness: Mindfulness and yoga can help to develop the person’s calmness and cope with withdrawal symptoms.

There is no question that the role of digital technology is very important in our lives but achieving balance with mental health seems to require a certain level of awareness. It is possible to have several benefits from using regular digital detox techniques, including reduced anxiety, better concentration, and stronger connections with people. We can declare a digital detox and try to revive the connection with the surrounding world and with the self. So, keep your phone down, open the door, and get back into the real world.

For professional support, get in touch with us at Heart It Out.