Taking Care of Our Mental Health in the Digital Age

By Aly Altamirano

How many hours do you spend on your phone? Filipinos apparently spend a whopping 10.27 hours a day on average accessing the internet from their devices. With the upcoming national elections, many Filipinos have maximized the internet to go on social media platforms to campaign for their chosen candidates as well as keep themselves up to date with current events, which may increase their average internet usage even more in the next few months.

Computers and the internet are truly game changing technological advancements. We are so lucky to be living in a world that allows us to access vast amounts of information and perform so many tasks conveniently in the palm of our hands. It has truly changed almost every aspect of life as we know it. Though it may have enormous benefits to our everyday lives, it also has its downsides.

Because the Internet and related technologies are so embedded in our everyday lives, it is inevitable to be caught up in it one way or another. Just recently, the terms doomscrolling and doomsurfing were coined to put a name to our newfound tendency to keep surfing and scrolling through bad news even though the content we're consuming is already quite saddening or even depressing. These new tendencies and behaviors we've acquired through using digital technologies can negatively impact our mental health in more ways than one. When we are perpetually online and on our screens, we develop a certain dependency on these technologies that may eventually lead to maladaptive behaviors, misuse, and even addiction and other mental health issues. What can we do?

Though it might be out of the question to totally detach from the digital world, practicing digital mindfulness will definitely help us navigate the digital world in a healthier manner. So how exactly can we practice digital mindfulness?

Go on a social media cleanse

One of the most popular ways out there is the so-called social media cleanse. This involves temporarily or even permanently deactivating your social media accounts. Sometimes it can also be just deleting the social media apps from your phone for some time. How long you'll do this is pretty much up to you, but the important thing is that you get a break from the constant notifications and even the toxicity of keeping up to date with every little thing.

Take the time to really unplug

Unplugging may be a more extreme version of the social media cleanse since it involves not using any form of digital technology, and not just your social media accounts. Just like a social media cleanse, it's up to you to decide how often and how long you want to unplug. While some people unplug a few hours a day, some choose to unplug for much longer than just a couple of hours. It can be through a weekly digital sabbath where one whole day is set aside every week to unplug or a lengthier digital detox retreat that lasts for a couple of days. These days off can now be spent enjoying the outdoors and immersing in activities free from the guilt of having to open endless notifications on your devices.

Set a schedule

It's true that not everyone can afford the luxury of totally unplugging from the digital world for days at a time. If you find yourself in a similar disposition, don't worry because there are less extreme ways than the first two that may be more sustainable and doable for you - through a schedule. One way is to start and end your day without your devices. Check your devices only after you are finished with your morning routine and stop using your devices at least an hour before bedtime. Another is to take breaks from your screens several times a day. Eliminating your distractions is also a helpful way to take care of your mental health as well as boost your productivity. Do this by turning off your notifications, putting your devices on silent mode, or activating Do Not Disturb Mode on your devices,

Set physical boundaries

I know all this is easier said than done. When all else fails, physically distance yourself from your devices so you're no longer tempted to check on them. You can do this by charging your devices in a different part of the house, keeping your devices away from your bed, and purposely leaving your devices in another room while you enjoy a meal or a good conversation with a loved one. As they say, out of sight, out of mind.

Engage in non-digital activities

Digital technologies may be so intertwined with most aspects of our daily lives, but thankfully not in all of them. An enjoyable respite from the digital world is immersing yourself in activities that require no digital elements. Some of these include journaling using a pen and notebook, sketching, playing sports, playing board games, having a jamming session, or exploring nature.

With the increasing pressure to stay connected and engaged in the digital world, all the more we have to draw the line to keep our mental health in check. We have to remember that these technologies exist to assist us in making our lives better and more convenient. It is us who should be in control and not the other way around. As inescapable as the digital world might seem, at the end of the day, we hold the key to unplug from it anytime we wish. So if you're starting to find it hard to step out of the digital world, then all the more reason to put your device down and go offline for a while.