International Stress Awareness day - Does Hi-tech cause Hi-Stress?

 

In this blog by Centre practitioner Marcus Matthews, we ask the question of whether hi-tech has added much higher stress to our lives.

 

Before we look at this question, we need to define stress. For me stress is an environment of mind and positive stress can be good for us, but negative stress can be defined as a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.

Now we have defined stress, we need to put the technology in context with our environment and ask a simple question – why can’t someone unplug?

Years ago before the advent of the internet, zoom, social media and the 24 hour consumer culture we were forced to disconnect, but our primal urge is to connect, it’s why we have been so successful as a species.

However that drive to be more, do more, stay connected outwardly has meant we have forgotten to check in with ourselves and the demands of our jobs, social life and the fear of missing out keeps us tied to our phones, computers and wearables even more.

As a father of two boys I have actually had to use technology to stop technology to set healthy boundaries because as any parent knows, it can be a challenge to keep your children off their tech and introduce them to that thing called the outside. Covid hasn’t helped, with more people working from home.

In a study by Deloitte 35% of people surveyed said Covid had had a negative impact on their wellbeing.

Was this due to the reliance of technology, stuck behind a screen instead of physical social interaction?

According to the same study many businesses saw a 5% increase in productivity and a survey by the BBC back in 2013 saw home working saw better productivity by around 13%.

But what is the cost to our mental health?

Who is winning – you or the company?

As a therapist I am so guilty of wanting to serve more online and stay connected whilst neglecting my own needs to unplug.

Luckily I know the signs but what about you?

Deloitte’s mobile consumer survey (2016) stated a third of smartphone users don’t actually make traditional voice calls at all, most of their use is for checking email, shopping online, accessing news, downloading music and videos, engaging in social media the list goes on.

For many we don’t just log on and log off we are now glued to our devices.

Research shows that excessively using the internet and internet-enabled devices can lead to an addiction to technology.

Technology addiction can cause:

Disrupted sleep due to technology or internet activities

Social isolation

Heightened attention-deficit symptoms

Impaired emotional and social intelligence, sudden mood changes

Obsessively focus on the internet and digital media

Neglect of our social, work, and school or professional lives

Loss of how much time we spend on the internet

The need to get to that next level on a game.

Experience withdrawal symptoms when not using the internet or technology

Continue using the internet and technology even though it negatively affects our relationships

Compulsively checking text messages or notifications

Losing interest in aspects of your life that don’t involve the internet or technology

Feeling guilty or getting defensive about the time we spend online

Turning to the internet or a technology-enabled device to improve your mood, experience pleasure, relief, or sexual gratification

Physical symptoms such as carpal tunnel syndrome, headaches, unexplained weight gain, vision changes, and back or neck aches

But if people are suffering all this don’t, why can’t they stop?

Scientific research also shows that being addicted to technology can also affect our brain and cognitive health. The more we use technology, the more neurological changes take place in the brain.

Studies show that these changes can be so substantial that technology addiction can be just as harmful as substance abuse addiction, keeping our body in a cycle of negative stress and negative pleasure.

How Technology Impacts the Brain

Even though using technology isn’t the same as using drugs or alcohol, the brain processes both addictions the same way.

The chemical release around addiction is more about connection and reward and the feeling of winning triggering dopamine.

Many apps are designed in a way to keep you coming back again and again for positive social reinforcements that can trigger the release of dopamine in your brain.

Examples might be:

Winning a level of a video game

Getting “likes” on a picture

Gambling online

Notice on eBay you don’t buy things you win.

More and more technologies are created to release dopamine, because the more you gain pleasure the more they can sell to you.

Over time, we begin to crave this dopamine release, which compels us to use technology and internet-enabled devices even more. Unfortunately, this tricks the brain into thinking it doesn’t need to create and release dopamine naturally, which disrupts the brain’s delicate chemical balance.

Without enough dopamine, we tend to feel down, have trouble concentrating, and struggle to stay motivated.

Naturally, we seek another dopamine release. The brain, which now identifies technology as a reliable way to release dopamine, signals us to spend even more time on the internet, increasing our risk of an internet addiction disorder.

Context and boundaries

Technology can enhance our lives as can the occasional tipple, but what are the options if you find yourself overwhelmed and stressed out and need to unplug?

Setting boundaries is so important. A phrase I always use with my clients is you have to put your own oxygen mask on before you help others.

Technology isn’t the problem, recognising the signs we need to do something different is.

What can you do?

In order to make dopamine, your body needs tyrosine which can be found in almonds, bananas, avocados, eggs, beans, fish, and chicken. What is your diet like?

Exercise regularly. In general, physical exercise is one of the best things you can do for your brain. It increases the production of new brain cells, slows down brain cell ageing, can increase your levels of dopamine.

Learn to meditate. The overall health benefits of meditation have been demonstrated through hundreds of research studies. Many of those have shown that meditation increases dopamine leading to improved focus and concentration.

 

Physical touch and energy

To counter the effects of stress, research has demonstrated that massage therapy increases dopamine levels by nearly 30% while decreasing cortisol (our stress hormone) levels. But in fact many touch therapies or even energy therapies like Reiki are proven to reduce stress and increase a better sense of wellbeing.

Sleep. To ensure that your brain increases dopamine naturally, you’ll want to make sure that you’re getting enough sleep. Lack of sleep has been shown to reduce concentrations of neurotransmitters, including dopamine, and their receptors. You heal when you sleep. Hypnotherapy is also a great way to help with insomnia as the brain wave states whilst under hypnosis literally reset the nervous system.

Decrease the Effects of Blue Light

Devices like smartphones, tablets, laptops emit an artificial blue light and staring at screens of our devices all day can cause eye strain, and prevent us from feeling relaxed and sleepy.

Stopping screen time a few hours before bed will really help.

The use of artificial lighting and electronics at night may contribute to sleep problems. These devices emit light of a blue wavelength, which may trick your brain into thinking it’s daytime.

Many studies suggest that blue light in the evening disrupts your brain’s natural sleep-wake cycles, which are crucial for optimal health.

Use of blue light filters and wearing blue light glasses will really help.

Listen to music

It is no surprise that listening to calming music can increase pleasurable feelings, improve mood, reduce stress, and help with focus and concentration. Research has demonstrated that much of this is achieved due to an increase in dopamine levels.

 

Examine Your Phone Time and Reduce It - Give notice

Use Google’s Digital Wellbeing for Android Devices that not only chart what you do and for how long, but also packs extra features like turning the screen grey at night to remind you to put your phone down, or it even outright disables apps after a set time.

Apple users can use Screen Time that allows you to monitor how much time you spend using your device and what you’re doing with it.

Get Organised

Organising your time, to-do lists, scheduling events, emails and even going paperless can help you reduce the level of stress in your life.

But schedule in downtime. We often organise work but not rest, schedule time off your tech in and put people on notice.

Do something without tech – get into nature or simply get a book and read or play board games.

There are lots of healthy ways to reduce stress and increase dopamine.

Simply take a break away from you gadgets even if it’s 5 or 10 minutes a day. Start small grow big.

 

Make Use of Wearables

Fitness products like FitBit and Apple Watch can also help you relax.

If you own a FitBit, Apple Watch or Garmin VivoSport, try the guided breathing exercise features to relieve stress when your heart rate variability (HRV) sensor shows your heart rate and stress level rising.

Dissolve Your Stress with Meditation

Meditation is one of the oldest techniques in the world to relieve stress and tension.

Schedule 10 minutes out of each day, put it in your phone’s calendar for a reminder.

Mediation isn’t about clearing the mind, just spending 5 – 10 minutes a day just allowing space with your eyes closed increases wellbeing.

The world will still be there

The fear off missing out is a big psychological driver for many, but the plane and simple fact is the world will keep spinning without you, so get off the hamster wheel, take a rest and then get back on.

Conclusion

Our smartphones, tablets, and computers are here to stay so why not try to harness cutting edge advances in technology to combat the anxiety and stress, and encourage mental and emotional health.

Use your tech to get offline and reconnect with yourself.

If you are struggling with addiction especially to technology though I can help reset that switch so why not get in touch.

Marcus Matthews – Transformational Therapist and Coach