Is Your Tech Addiction Causing Stress, and Body Image Issues
I want to highlight that this post is not against modern technology or social media. They can be powerful tools when used mindfully. Nor am I against polished images or aesthetic treatments. Vast majority of people want to be inspired by beauty and extraordinary things. Also, there are situations when aesthetic procedures can improve individuals life when conducted in right hands, fully understanding health risks and with realistic expectations.
Background
Tech addictions have become a real thing. Way too many have become attached to their devices. One former borderline phone addict described typical symptoms: incapability to read books, watch full length movies or have long uninterrupted conversations. There is that need for a constant stimulus, and it’s very common nowadays. I have seen countless times people checking their smart phones or -watches during shavasana. Smart technology is built to be additive and to capture our attention for as long as possible. According to Adam Alter, PhD, there are several reasons for that. Modern technology lacks ”stopping cues”, like the end of a book chapter. Another great example is the unpredictable feedback loop after a post on social media. Back in 2007 we spent with our phones on average 18 minutes a day. After the introduction of smartphones the time started to rapidly increase: in 2017 we spent 3 or 4 hours a day. 3 hours a day would be 45 days a year!
If you are not getting the result at the gym, maybe you are just staring and scrolling your fitness app instead of really working out. For type A-personalities goal-oriented fitness apps can also tricker exercise addictions, eating disorders and other obsessive behaviors. I have met many people, who obsessively count every single calorie and every step they take, and crazy things will happen if they are not reaching their goals. Sure, apps and trackers can be a huge motivator for some, but on the other hand, they can turn out to be harmful for others. I have never used any fitness apps or wearable tech, and have no need to do so.
Cal Newport has written an amazing article how social media addiction can hurt your career. Especially, now that more and more people are solving complex issues at their desks the skill to concentrate deeply on your work is a highly valuable asset, and as Newport argues, social media addiction weakens this skill. For this reason, do not waste your time for scrolling apps at work unless that’s in your job description. Moreover, tech addiction can hurt your relationship with your partner, for instance by distracting you from spending quality time together. The other person is going to notice when you are not fully present, unless you are both scrolling through social media while you are sitting next to each other.
Stress And Illusions
Personally I find most social media platforms very stressful and annoying. Fast-paced videos, flashing lights, and popping adds almost cause me a headache and hurt my eyes. Just a brief second makes me feel restless. Excessive use of technology and constant social media checking has been shown to increase stress. Of course, social media is not the only reason for stress and it doesn’t cause stress for everyone.
As historian Yuval Noah Harari says, today we are tracked by algorithms that know us better than we know ourselves. ”The world” you see on online can be highly personalized and look very different to ”the reality” your friends see. It’s becoming harder and harder to comprehend the bigger picture amidst information overload. Please remember that Google isn’t always going to tell you the truth. ”Follow the money”, and know that censorship happens for valuable information too if it doesn’t serve certain interests.
Simultaneously, the comparison trap can be a toxic place to be. Know that everyone is going through challenges in life. You never know what their health conditions are, what type of relationships they have or how their financial situation is. On social media you mostly see polished surfaces. Tristan Harris has made a documentary, The Social Dilemma, and shared his thoughts on several shows about the role of technology in our lives and how we are becoming more unable to choose our own thoughts. If you feel anxious, and stressed out after using social media or scrolling through internet, the solution isn’t to do more of it. You need to pause, learn to breathe and start managing your tech. If you cannot just sit with yourself and your breath - you have a problem.
Body Image Issues
A number of studies have shown that the use of social media is associated with body image issues and disordered eating - especially platforms that are based on sharing images. Individuals who are vulnerable to these conditions should be extra mindful when choosing who they’re following and become social media literate to understand that what they see isn’t often real. Most images are modified and carefully chosen to show only the best parts.
Today clients go to aesthetic doctors inspired by social media. As one award-winning cosmetic doctor told to Harpes Bazaar, over 30% of his clients come with visual references of social media influencers to demonstrate the look they’d like. Many people want to make their filtered, and photoshopped version into reality, yet, in many cases that’s going to be a project impossible. And statistic from Mental Health Foundation UK confirms 22% of adults and 40% of teens say images on social media make them worry about their body image. Similar results have been found across developed countries. It’s normal not to like all the features of your appearance but when negative thoughts start to become an obsession and interfere your everyday life that’s when things become problematic. Body dysmorphic disorder (BDD) is a medically defined mental health condition with life restricting symptoms. For instance, you start to avoid social meetings with your friends, or spend hours looking at yourself in the mirrors focusing on your ’flaws’, or apply massive amounts of make up trying to hide your defect. In the case of BDD aesthetic procedures are not the solution: BDD-sufferers tend to be disappointed with the results or find something new that needs to be fixed.
Clearly, the world has changed a lot during the past decades. The beauty ideals used to stem from glossy magazines and Hollywood films presenting extraordinary perfect looking actors and models. Today we are almost constantly exposed to ”normal” people who make themselves look stunning on social media by manipulating images. It must be noted though that body image issues and eating disorders (EDs) have always existed. Believing that the obsession to look perfect is the very reason for EDs is false. EDs and BDD can be a result of a number of factors: genetics, social environment, personality, etc. Consequently, tech devices and social media are often only one of several factors leading to them, or only a trigger to these illnesses.
How To Manage Your Daily Tech Use
Set Time Limits And Clear Boundaries
My goal is to keep my screen time with my phone in less than 30 minutes a day - unless I post something, but still less than 60 minutes. I check social accounts once or twice a day, and the same goes with emails. I feel so much productive this way. If I make a mistake to scroll social while writing or studying, my thoughts will become fragmented. Getting back into creative flow takes time. If social media is part of your marketing, set specific days and time periods for it. Also, I have a separate alarm clock so that I can wake up and go to bed without my phone. I typically turn off my phone an hour - or at least 30 min - before going to bed, and never turn it on until after my morning practice.
Have a Tech Detox Day
I highly recommend having one day every week without screens. I have so much more clarity, energy and new ideas after a screen free day. Think all the amazing things you can do instead of being glued to your devices. Visit a gallery, take a long walk, have a brunch with friends, re-organize your closet.
Turn Off Notifications
Which notifications you truly need - if any? I have turned off almost all notifications to keep my screen clean. I have more control when I choose to check the updates and messages.
Make Notes To A Notebook
What helps me to stay focused is to make notes to a notebook while I’m reading something online. This helps me to actually finish the entire article instead of getting off track by following hyperlinks and opening multiple tabs.
Keep It Out Of Reach
Keep your phone out of your arm’s reach, like in a different room. Better still: switch it to airplane mode.
Take A Waiting Time As A Meditation Practice
When you end up in a situation where you need to wait, like waiting for the next train, or a friend, take that period as a meditation practice. See and feel how it’s just to be with your own thoughts. Do not reach to your phone. This is an excellent session to practice self-discipline!
Nourish During Screen-Free Meals
Checking your phone while eating is one very disgusting habit. Firstly, phones carry 10 times more bacteria than most toilet seats. Secondly, there’s no way you can feel satisfied if you aren't present with your meal. If you have issues with food, next time see how different you feel after a screen-free meal. Thirdly, if you are sharing a meal with others and pull your phone from your purse, you are certainly not going to impress anyone. And if you think that you can listen to someone and scroll your phone, trust me the other person will notice. It’s funny how phone addiction can make otherwise intelligent and talented people to look so simple.
Go For A Walk Without Smart Tech
Just remember to take your keys and wallet with you and you should be fine. What’s the worst thing to happen? Memorize your emergency contact numbers - in case something bad would happen. Everybody else has a phone - so no need to panic.
Use A Stylish Hardcover Planner And Invest In A Quality Timepiece
Have a manual time-planner so that you don’t need to always check your availability from the screen. Secondly, invest in a quality timepiece instead of a smart watch. When you meet people face-to-face, a traditional watch is probably a better option: less disruption. It’s an elegant statement showing that you value time that is spent being fully present with others.
Benefits of Social Media
Social Media as such is not good or bad. It’s more about how you choose to use it. Social media can be a wonderful sources for inspiration and new ideas. You can find support or hobby groups from all over the world. Hopefully you’ll meet some of your online friends in real life too. If you have body image issues a good idea is to follow accounts and themes unrelated to appearance, such as arts, nature and mindfulness, and unfollow the accounts that make you feel miserable or tricker harmful behaviors. Positive accounts and support groups can help to find courage to heal.
In certain industries having a social media presence can be hugely valuable, especially at the beginning of the career. It can be a way to let others know that you and your skills exist. However, you need to bring genuine value to this world to succeed long term - what would happen if your social account disappeared?
Keep Sharing Your Unique Beauty and Magic With The World!
RESOURCES
Articles:
Monitor on Psychology: 5 Questions For Adam Alter
NYTimes: Do Not Disturb: How I Ditched My Phone And Unbroke My Brain
Center For Humane Technology: Take Control
12 Ways Social Media Affects Relationships, From Research & Experts
NYTimes: Quit Social Media. Your Career May Depend On It.
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