Mental Health U

The Empowering Journey of Digital Detox for Anxiety and Depression

• Bill Emahiser

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As I caught myself racking up over seven hours a day on my phone and iPad, the stark realization hit that I needed to reevaluate my digital habits. It's Bill Emahiser here, and in our latest Mental Health U episode, you'll hear my personal journey decrease my screen time and the surprisingly simple strategies that are helping me claw back my mental space. 

We're peeling back the curtain on the often-unspoken effects of social media and screen time on our mental health. From the anxiety of endless scrolling to the distorted self-perception fostered by online highlight reels, we confront the digital beast head-on. But fear not, it's not all doom and gloom; we're also serving up empowering solutions that promise to help you establish a more fulfilling digital-life balance. Join us for a candid conversation that could very well be the turning point in your relationship with technology.

Bill Emahiser:

Our modern world offers us incredible convenience and connectivity, but it also comes with a price. Excessive screen time, scrolling through endless feeds and comparing ourselves to others on social media can take a toll on our mental well-being. That's why it's so important to evaluate our relationship with technology and understand its impact on our anxiety and stress levels. In my counseling practice, I frequently work with clients who find themselves consumed by their digital devices. They spend hours surfing the net, watching videos and engaging in heated debates on social media platforms. Does this sound familiar? Fear not, there's a powerful exercise that can help you break this cycle and bring you the peace you've been craving. Hello and welcome. I'm your host, bill Emmaheiser, and you're listening to Mental Health U, the podcast dedicated to demystifying and destigmatizing mental health issues. So if you or someone you know is struggling with depression, anxiety, trauma or some other mental health issue, then this podcast is for you. This episode is proudly sponsored by Unison Health, dedicated to making lives better through compassionate, quality mental health and addiction treatment services. Learn more at unisonhealthorg. I'm truly excited to be here today. We're talking about the impact of excessive screen time and its negative effects on your mental wellness and what you can do to improve, and this topic got me thinking about my own device usage.

Bill Emahiser:

The other day, I stumbled upon something left me quite astonished. I decided to check my own phone activity, curious to see how much time I was spending on my devices. And there it was, right in front of me Over seven hours a day on my phone and iPad combined. Can you believe it? I was averaging over seven hours a day scrolling, tapping, swiping. As I sat there contemplating my own technological habits, it hit me just how immersed I am in the digital world. When I drive, I listen to podcasts, audiobooks, music. While cooking or eating, you'll find me watching YouTube videos. There's really nothing of value Just listening to random videos and, if you can believe it, I even leave YouTube running while I'm asleep. I have to admit I've become a bit of a slave to technology, and that realization got me reflecting on something even more significant.

Bill Emahiser:

I started thinking about my clients, the folks that I work with, that are suffering from anxiety, stress, depression and the impact of social media and digital devices on their mental health, and it became increasingly evident to me that this has an impact on our lives and is here to stay. You see, I've witnessed firsthand how excessive screen time and constant social media scrolling can leave us feeling overwhelmed, anxious and sometimes even disconnected from the real world. It's a struggle for many of us, and that's why, today, I wanted to explore the topic of the digital detox. It's time to take a step back, breathe and consider how we can find a healthier balance between our digital lives and our well-being. Today, we'll discover ways to reclaim our mental space and make technology serve us better, and not the other way around. First, though, I think it's really important that we explore how the use of social media and prolonged screen time can have various negative effects on you.

Bill Emahiser:

One of the most prevalent consequences of spending too much time on social media and screens is increased levels of anxiety and stress. As we immerse ourselves in the virtual realm, we are bombarded by a constant stream of information, images and stories. It's easy to get caught up in the whirlwind of comparison, feeling inadequate as we measure ourselves against a carefully crafted highlight reels of others. There's also the fear of missing out, and that adds another layer of anxiety to the mix. We witness our friends and acquaintances sharing their experiences, achievements and seemingly perfect lives. At the same time, we may feel left out or left behind. The fear of missing out on important events or opportunities can create a sense of urgency and restlessness, fueling our need to stay constantly connected and up to date.

Bill Emahiser:

The curated nature of online content can distort our perception of reality. We often see the idealized versions of people's lives, filtered through careful selection of images and stories. This constant exposure to a seemingly perfect world can lead to feelings that something's wrong with us. We have distorted sense of self-worth. It's really easy to forget that what we see online is just a fraction of the whole picture and that everyone has their own struggles and their challenges behind the screen.

Bill Emahiser:

As we spend more time immersed in the digital realm, it's common to feel overwhelmed. The constant influx of information, notifications and demands for our attention can leave us mentally drained and emotionally exhausted. You may even need help to keep up with the ever-increasing demands of your online presence. Constantly seeking validation and approval through likes and comments and followers can just become overwhelming. Research has also shown that there's a correlation between excessive social media and symptoms of depression. The constant inundation of negative news through social media can contribute to feelings of hopelessness and despair. While staying informed as essential, the relentless stream of distressing the stories, tragedies and societal issues can take a toll on our mental health. Continuous exposure to such content can evoke powerlessness, anxiety and overwhelming sadness. It's important to recognize that our media consumption impacts our emotional state, and establishing healthy boundaries to protect our well-being is really, really super important.

Bill Emahiser:

Spending a significant amount of time on social media and screens can also negatively impact your overall well-being and life satisfaction. Obsessed checking of social media feeds, constant notifications and the addictive nature of online platforms can divert away from real life experiences and relationships, leading to diminished sense of fulfillment and commitment. In addition to that, too much screen time can cause sleep disturbances. The blue light emitted by screens can interfere with the production of melatonin, a hormone responsible for regulating sleep. Poor sleep quality can further contribute to daytime fatigue, decreased productivity and mood disturbances. Excessive screen time can also hamper face-to-face social interactions and diminish the quality of relationships. Spending excessive time online may lead to a lack of in-person social skills, decreased empathy and difficulty in maintaining meaningful connections with others. This is huge.

Bill Emahiser:

If you're experiencing depression, one of our key therapies is to make sure that you are connected to other people in real time face-to-face spending time with loved ones, spending time with friends, participating in activities like hobbies and just getting out of the house when you are consumed with being online. It takes away from opportunities to spend time with people who mean the most in your life. What if you're suffering from anxiety, stress or depression and you think your screen time might be negatively affecting your well-being? What tips or strategies can you use?

Bill Emahiser:

In my practice, I frequently work with clients just consumed by their digital devices their anxiety and depression or sky high. But there is a powerful exercise that can break this cycle and bring you the peace that you've been craving. Step one track and rate. For one week, I asked my clients to track their digital device usage, which is right there on your phone, by the way. All cell phones these days will track the amount of time that you're spending online and will even tell you which programs you're using. And I also asked them to rate their anxiety, depression, stress levels on a scale from zero to 10, with 10 being the highest level of that symptom and zero being the opposite. This simple exercise helps people to become aware of their digital habits and the impact on their mental well-being. It's really an eye-opening experience. Try it.

Bill Emahiser:

Now comes the exciting part the digital detox. In week two, I challenged my clients to eliminate non-essential digital device use. They can use their phone solely for calls or checking on the weather, no social media, no news, nothing that would trigger anxiety or stress. This intentional break from excessive screen time allows them to focus on what truly matters. During the second week, clients continue tracking their digital device usage and their rating scales on their anxiety, stress and depression. They do this every day. By comparing data from the two weeks, they gain powerful insights into the impact of reducing digital device usage on their overall well-being, and the results well, they're truly remarkable. I know it's anecdotal, but my clients usually see a significant amount of reduction in their symptoms of anxiety, their levels of stress and their depression. My clients typically show about a 50% reduction in the amount of anxiety and depression that they experience just by reducing their digital experience. It's as if they've unlocked a newfound sense of peace, focus and connection with the world around them.

Bill Emahiser:

Now imagine what this could mean for you. Picture a life with less screen time and more meaningful interactions, a life where you are present at the moment and free from the constraints and distractions and pressures of the digital world. If you've been longing for freedom from anxiety, stress, depression, maybe it's time to take action. Consider embarking on a digital device detox on your own. Start by tracking your own digital usage. Eliminate non-essential screen time and observe the positive changes in your well-being. You can break free from the negative effects of excessive screen time and cultivate a healthier relationship with technology. Remember you deserve a calm, balanced, joyful life Now. Thanks for joining me on this episode of Mental Health U. It's my best hope that you found this information valuable and until next time, be kind to yourself and others and have a super fantastic day. This podcast has been brought to you by Unison Health. Unison Health is a nonprofit mental health agency dedicated to serving the Northwest Ohio community for the past 50 years.