Nowadays, it is hard to escape the grasp technology has on everyone. People are constantly surrounded by it, in all its forms. Thousands of sources are calling for people's attention and the amount of information they are exposed to can easily become exceedingly overwhelming and trigger one’s anxiety. Several studies have revealed that overexposure to technology is negatively impacting individuals’ mental health; increasing one's levels of anxiety and depression.
How Technology Affects Your Anxiety
The National Institute of Mental Health reported that 19.1% of U.S. adults are diagnosed with anxiety and an estimated 31.5% are expected to struggle with it at some point in their life in the future. Most people nowadays cannot be separated from their digital devices, and they almost cannot function without technology. In their eyes, life becomes dull if they are not using any form of technology. Studies have reported that this excessive screen time is increasing the rates of insomnia, depression, and anxiety which puts one’s body at risk by increasing its BMIs leading to being overweight.
Now, people mostly prefer throwing themselves into a virtual space instead of trying to resonate with their reality, creating a gap between individuals in real life. This gap is growing wider as real-life connections and interactions cease to exist. Most people aren't interested in engaging with their communities or doing any activity that does not provide a virtual validation (thousands of views, likes, and shares). And if they do not receive it, it backfires on them and potentially results in serious mental harm. Experts are calling this phenomenon digital anxiety.
The Definition of Digital Anxiety
Anxiety disorders are often a result of difficulty in managing one's emotions and thoughts due to fear, uncertainty, or panic about something. For example: Social anxiety disorder occurs when one undergoes intense pressure in certain situations that causes feelings of embarrassment, self-consciousness, and fear of being judged by others. Digital anxiety, on the other hand, is mainly caused by one's addiction to digital devices. It can stem from negative interactions online or feeling lonely and isolated in real life. It can also manifest in another form, which is fear of missing out (FOMO) in which one feels anxious or sad for missing out on an experience or an event that other people are sharing about on social media platforms.
Coping Strategies
Accept Anxiety and Technology as Part of Your Life: The first step to learning how to cope with something is to accept that it is part of your life. You have to avoid trying to trick your mind into believing that your excessive use of technology is not unhealthy just because everyone does the same.
Technology has seeped into every aspect of our lives, so you will inevitably find yourself forced to use it at some turn. So, you can embrace this fact while also monitoring yourself and your habits, and then, make changes in your approach to digitalization accordingly. It will be more effective than trying to cut it out entirely or ignoring the truth that it is an issue.
Limit Your Screen Time: If something is harming your well-being, but you're addicted to it, you cannot cut it altogether at once. Reduce your screen time or the amount of time you usually spend using technology in general and resort to filling your free time with activities that do not depend on using technology in any form. It will allow you to do more with your time, by yourself or with loved ones, and will fulfill your emotional needs and help your brain relax as you won't be trying to process thousands of pieces of information.
Digital Detox: Committing to a digital detox every once in a while can help you and your brain bring back a healthy balance and reset your brain’s response to digital anxiety. You need to refrain from using any digital devices for a specific amount of time that you believe is practical and beneficial to your wellness. Taking a break from the virtual and real world's noise is equally crucial to truly recharge your social battery.
Seek Professional Help: If your digital anxiety is affecting your functionality in day-to-day life and you feel that you are not equipped to deal with it by yourself, seeking professional help can be an ideal option. Your therapist will help you unpack where this anxiety is coming from. Understanding the reason why it occurred in the first place will help you move toward avoiding falling into it in the future. They will also walk you through learning how to deal with it by applying healthy methods.
Final Thoughts
This age is certainly a digital one, and there is no use denying it. However, it is also crucial to maintain your wellness while navigating your life through all these developments. Technology is meant to make our lives easier and not make them unbearable and miserable. It will take time to figure out exactly what approach is more beneficial for you to have a better and healthier time digitally, but it is worth the effort. Do not let virtual reality swallow your real-life potential and steal your chance to have a flourishing life.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician. Please speak with your doctor if you have any questions or concerns.
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