Digital Detox

With anxiety it is quite common that what we do to avoid these feelings actually makes things a lot worse. A lot a lot. A lot worse. A great example of this is scrolling, reading the news, catching the headlines, having your preferred news station blaring in the background of your day. Being generally informed and having balance in your life around media consumption is great,  but it can get sneaky. It is very easy to feel like you have to have your fingers on the literal button or else you are going to miss some vitally important information. WE ARE HUMANS AND OUR BRAINS MUST KNOW NOW HOW TO BE SAFE! Only, how’s that working out for you?

It’s thankfully rare that the news tells us some vital information that we need to know that is going to alter our day. It’s good to know what’s going on in the world around you sure but constantly scrolling and checking in on the news can be a symptom of anxiety. It can give us a false sense of control over our world and related events. In reality, what are we in the power to do anything about any of it that requires our constant and immediate attention?

Scrolling itself can have a meditative type of effect. It’s automatic, your thumbs going on muscle memory. You check out from the people and happenings immediately around you. Sweet relief! Only most of it is not good information. Most of it is huge scary stuff out of our control or the scary morality type stuff that just has everyone arguing all day and whatever side you aren’t on is going to make you mad and whatever side you are on is going to make you mad at the other side. 

It’s okay to take a break. The world will still turn. The people yelling will all still be there tomorrow. I think the emergency broadcast system still works. I know my phone sure blared when they first announced a lockdown with COVID. That was information I NEEDED to know for safety and the people whose job it is to let me know sure gave it their all to make sure I found out about it even without looking at a television, newspaper or screen. 

Taking back your power can be a great thing. Here are a few strategies to help you kick of a digital detox:

1- Establish check in criteria. Aim for checking in on the news no more than 2 times per day. Decide morning, afternoon, evening and what sources to prioritize.

2- Set a timer for consuming news. You can set it by type- social media, print, tv, radio or an overall time. 

3- Recognize you many feel antsy to not be scrolling and checking. 

4- Replace this behavior with something else. For example if you usually scroll the news and drink coffee, maybe enjoy your coffee outside to take in nature. If you scroll on a commute try an online game. In the evening you can exchange scrolling for journaling.

You don’t need to wait for a Monday or a first of the month. You can start today! Take care of your mind and your heart and consider taking a break from the negative scary stuff we can’t change and change how you react instead. 

(They make so much money keeping us addicted and afraid.)

Rebel Well my friends!

Rayelle Davis is a Nationally Board Certified Counselor licensed in Maryland and West Virginia. She is an expert content reviewer for highered.com and a faculty trainer for the American Society of Addiction Medicine. Her research on the diseases of despair and Appalachia fuels her mission to build community centered around accurate and decolonized mental health education.