In the last 20 years, technology has saturated almost every part of our lives including our mental health. While some forms of technology are positive, the continual exposure to smartphones, TVs, Instagram, Facebook, home security systems, tablets, and computers, can severely have an impact on your mental health. May is Mental Health Awareness Month, and a good time to pause and consider reducing your online use to support your mental wellness.
With unlimited information at our fingertips, we can easily feel stressed, overwhelmed, and anxious, making it important to approach the use of technology with boundaries. When I first began to address my mental health, I realized I was checking my work and personal emails 24/7, even on the weekends! So, I made a promise to myself to turn off my phone on Sundays. Surprisingly, the day felt longer. I felt calmer, less overwhelmed and slept better. Looking back on my experiences, I have come to understand the importance of setting limits with my online activities to support my mental wellness.
During the month of May, consider a digital detox and try to strike a balance between your technology use and your personal wellbeing. Here are a few ideas to consider:
- Leave your phone at home or in a separate room when you don’t need it. (when you walk).
- Make your bedroom a phone-free zone. Start by setting a small goal (one night a week) and get used to time without a phone before bedtime.
- Use 20-20-20 rule. Take a 20-minute break from your screen/scrolling, every 20 minutes, and if you can, take 20 steps from your phone.
- Stay grounded and connected. Take time to disconnect from devices and connect with others in person. You could meet for coffee, go to a summer concert or take a walk with someone.
- Avoid Zoom fatigue. Take “camera off” breaks and stand up whenever possible during long zoom meetings.
Remember, small adjustments can lead to big improvements in our mental wellbeing and overall happiness. Start small. Then, take time to notice how you feel when not online. And as always, enjoy the journey.
Written by: Shari Gallup, Assistant Professor, Family and Consumer Science Educator, Licking County, OH. gallup.1@osu.edu.
Reviewed by: Jennifer Little, Extension Educator, Family and Consumer Sciences, OSU Extension, Hancock County, OH.