Anxiety Therapy Orlando: Digital Wellness
Anxiety Therapy Orlando: Digital Wellness
Written by: Lauran Hahn, LMHC
You’re anxious and edgy. You’ve tried to limit your screen time, but picking up your phone almost feels like a compulsion. You set out with the best of intentions, but before you know it, you’re scrolling at red lights, at the park with your kids, and even when out with friends. After you set a limit, you rationalize breaking it because you’re waiting on an important work email or you posted an engaging post on social media. Regardless of the reason, it’s a slippery slope because before you know it, you’re checking the portals nonstop again.
At Mindful Living Counseling, we help people with anxiety learn coping tools to manage things so that they are comfortable in their skin again.
One of the things we explore is screen time and its impact on anxiety.
Technology and Anxiety
Did you know that constant connectedness is associated with increased stress, anxiety, low self-esteem, and feelings of loneliness and isolation, especially in young people? For example, one study found that media multitasking is connected with decreased focus and attention, as well as greater levels of depression and social anxiety among college students.
Constant or obsessive use of digital devices can lead to more anxiety. With today's technology, there is so much input we’re constantly receiving. You're bombarded with all kinds of information, nonstop. You respond to emails and text messages, read the news, and check social media. Then you do it all over again. There are no breaks or downtime in between; we're just off to the next thing. So, we start to create this habitual way of being internally where we don't allow ourselves to relax.
This nonstop stream of information and work-related digital activities keeps our nervous system ramped up to be active at all times to process this information without much time to downregulate. Also, when we consume news that is mainly focused on fear-inducing topics like violence, our nervous system reacts and responds to the influx of negative information. This exposure triggers stress and anxiety.
What Exactly is Digital Detox?
We all spend far too much time in front of our screens, whether for work, social interaction, or fun. One way to mitigate the adverse effects of your tech usage is to practice a digital detox. Take breaks and avoid using your smartphone, social media, computer, and other tech devices for an extended period.
When Do You Know It's Time for Digital Detox?
Some signs that you might need a digital detox are:
Increased anxiety or stress: Scrolling through your apps, news, or emails on your devices makes you feel more jittery and tense than relaxed.
Reduced attention span: Remember when you used to read all those books? Those days are gone with the wind. You can only concentrate on something lasting the length of a TikTok video or an Instagram reel.
Poor sleep patterns: Your brain craves a break from the digital world if you toss and turn after putting your phone away at night. But you then do exactly what makes it harder to fall asleep: grab your phone.
Dependence on digital devices: Your phone feels more like an extra limb than a device.
Loss of motivation for other enjoyable activities: You lack time or interest to pursue hobbies, spend time with real-life friends, or learn new skills.
The feeling of edginess when you're away from your electronics: You start feeling restless or tense when separated from your devices. Forgetting your phone at home, for example, usually causes you to feel overwhelmed by discomfort and anxiety.
Looking at your devices before you do anything else in the morning: You don't even give yourself a chance to wake up, drowning yourself in work or social media before you have a cup of coffee.
Checking your phone while talking to people: You keep peeking at your phone while talking to family, friends, or coworkers.
Different Types of Digital Detox
Complete Digital Detox
In today's world, a total digital detox over the course of a week is unrealistic. Our work or family responsibilities require us to stay connected.
But you can do a complete detox, particularly if you plan ahead for it. For example, consider traveling to a place with minimal internet connectivity (if such a place exists anymore). Or if that feels daunting or inaccessible, schedule an afternoon or evening with family or friends without bringing your phone.
Partial Digital Detox
The more realistic option is to do a partial or limited detox by setting boundaries on your device use. Limit your screen time use at certain times of the day. Set a time limit at night to allow your body to prepare for sleep. Also, avoid using devices right after you wake up. Give your mind and body time to wake up and settle in before you start bashing yourself with all that information. Turn off your smartphone's push alerts and be mindful of how often and why you use your phone.
Be conscious of which apps you use. Set limits there and eliminate apps that don't serve you. Do not allow yourself to check certain work-related emails or apps during the weekend. You can also set aside different areas of your home as "work/study" and "relax" areas and avoid using devices in the "relax" area.
How to Manage Digital Detox Anxiety
You may experience withdrawal symptoms when doing a digital detox. For example, if you stop watching television at night, which was how you spent many of your nights, you may get restless, agitated, irritated, or concerned that you are missing out on something important.
Make a plan for how to spend this time away from TV: grab a book, meet with a friend, or talk to your spouse.
When you have completed your digital detox, take some time to reflect on the benefits of detoxing. Are you less distracted? You may feel more connected in your relationships. Do you feel more relaxed? Look for those benefits and feel grateful for them.
When you're ready to introduce specific devices or platforms back into your life, do it mindfully and be intentional about what you want to reintroduce and why.
Conclusion
Habitual technology use, such as checking your phone when not needed, can raise tension and anxiety and impair concentration. The continual flow of information and the habit of switching between digital activities without breaks keep our nervous systems on high alert, making it hard to relax and more sensitive to negative news. Take breaks from your smartphone, social media, and other tech gadgets to prevent these impacts. Despite potential withdrawal symptoms, this can lessen your anxiety, boost your mental health overall, and improve relationships.
If you struggle with taking a break from your devices or with the increased anxiety that excessive technology use can lead to, seek support from friends and family or consider counseling. At Mindful Living Counseling we can help you learn to cope with the anxiety that you’re experiencing. Our qualified clinicians can provide you with anxiety-relieving techniques, including mindfulness and relaxation. They can also help you create healthy boundaries, allowing you to use devices responsibly and healthily.
Interested in Anxiety Therapy?
The therapists at Mindful Living Counseling Orlando are here to help you navigate your anxiety. To get started with one of our anxiety therapists:
Fill out our New Client Consultation Form.
Schedule a consultation call with our Client Care Coordinator
Begin your healing journey!
Unsure About Anxiety Therapy?
Mindful Living Counseling is a team of anxiety therapists who are highly trained and excited to help you gain the tools you need to overcome anxiety. If you're not ready yet and just want some information, no problem at all. We've put together some great resources for you to enjoy.
Anxiety Therapy Orlando Resources
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Teen Counseling: Social Media and Teen Mental Health
Anxiety Therapist: A Guide to Balancing Work and Mental Health
Anxiety Therapist Spotlight - Charniqua Snell, RMHCI
Anxiety Therapist Orlando Shares 4 Steps to Manage Anxiety
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An Anxiety Therapist Shares Everything You Need to Know About Anxiety
How to Manage Perfectionism and Anxiety
Guided Meditation for Anxiety: Healing Light
Other Therapy Services Offered at Mindful Living Counseling Orlando
The Mindful Living Counseling team acknowledges that anxiety is only one of the challenges that you may struggle with. Therefore, we provide various therapy services to cater to diverse needs. Our therapy services include EMDR Therapy, Trauma Therapy, Teen Therapy, and Toxic Relationship Therapy. We also offer Guided Meditations to our clients. If you have any queries, please feel free to reach out to us!
About Anxiety Therapist Lauran Hahn
Lauran Hahn, LMHC, is a compassionate and skilled trauma therapist renowned for her expertise in aiding individuals to recover from toxic relationships and navigate through anxiety. As a Certified EMDR therapist and an EMDRIA-approved EMDR Consultant, Lauran employs innovative and evidence-based techniques to facilitate healing and empower her clients on their journey to emotional well-being. Beyond her profession, Lauran finds fulfillment in various activities! She is a mediator, passionate about running, and spending time with family!