How To Lower Your Anxiety By Unplugging From Your Phone

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You already know that taking a break from screens at the end of the day helps with sleep. There have been so many articles about blue light and REM sleep. And we already know social media and FOMO are inseparable. But taking a break from our screens can work wonders for our relaxation, stress levels, and mental clarity at any time of day. It's also critical for healthy relationships and feelings of joy.

Whether it's texting, emailing, social media, or endless scrolling, technology takes a bigger toll on us than we realize. Let's explore the benefits of unplugging and some ideas of where to start.

Unplugging for Improved Mental Health

Decreased Anxiety Through Unplugging

Research has repeatedly proven a strong relationship between time spent on our phone and anxiety. This means the more you're online, the more anxious you are. This is particularly true if you're spending a lot of time on social media. We're not hating on social media. Social media can be great in moderation. But if that's the primary place you're getting your news or entertainment, you're likely anxious.

Reset Mood and Mental State

Frustrations, both minor and major, often linger in our minds throughout the day, dampening our moods. These negative thoughts can get worse through what we encounter online. Unplugging offers us the chance to disconnect from these sources of anxiety and frustration. It allows us to identify our daily triggers and navigate challenges with a refreshed mindset.

Cultivate Presence and Joy

Technology has transformed our lives. Everything is more efficient and convenient. But technology has also eroded our ability to be fully present in the moment, both with ourselves and others. Prolonged screen time prevents us from engaging in real-time activities, which contribute to mental and physical growth. It's crucial that we don't lose touch with one another as we focus on "keeping up" online.

Unplugging For Stronger Relationships

We've all been in a social setting where you're with people you consider close... and every single one of you is on your phone. Or even worse, you're with someone you care about and they're only half paying attention to you. Maybe you even really need their support and they aren't fully showing up.

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The Impact of Phubbing

We've all been "phone snubbed" or phubbed a few too many times. We're also probably guilty of it a fair amount too. When you split your attention, no one gets your full presence. Research on multitasking shows it does not work. Even if you think you're good at it, you're probably not as good as you think you are.

When you're on your phone, you are communicating that whatever you're looking at is more important than what is happening in front of you. Unless you are looking up something that is logistical, safety-related, or time-sensitive, it can wait. We know the FOMO is real. But when you're always on your phone, you miss a whole lot in real time too.

Unplugging for Better Quality of Life

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Unplugging Boosts Productivity

Unplugging from your devices can significantly boost your productivity. It minimizes distractions caused by constant notifications and allows you to concentrate better. It also provides opportunities for short breaks dedicated to activities like meditation or self-care, reducing stress levels without relying on your phone.

Elevate Sleep Quality

You already know staring at a bright screen in the dark before bedtime can strain your eyes and disrupt your sleep patterns. The allure of endless scrolling can keep us up late without us even realizing it. Unplugging before sleep allows for healthier sleep cycles, ensuring your body receives the rest it needs.

Stoke Creativity

In an era of information overload, our creativity often suffers due to the constant influx of external ideas. Stepping away from screens, including TVs, computers, and tablets, grants us precious breathing space. It allows us to relax for extended periods, clearing our minds and revitalizing our creativity. Even just a few hours can make a big difference. Try it for yourself and see!

Embrace Personal Space

We often underestimate the importance of mental and physical space, especially after demanding days. Unplugging liberates us from the constant reminders of our tasks and schedules. It also provides a welcome break from the immediate accessibility of communication. This valuable downtime lets us reconnect with ourselves and alleviates the pressure we place on ourselves.

Why Unplugging Is So Hard

Simple put, our phones are addicting on a neurochemical level. Apps are designed to captivate our attention and keep it. Many apps condition us to constantly respond. If you want to read about the neurobiology of our relationship with our phones, we highly recommend the book How To Break Up With Your Phone by Catherine Price.

Gentle Ways To Start Unplugging

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The journey to a lower anxiety lifestyle should be different for each person. Take the following as considerations and try out what works for you.

Take an inventory of which notifications you need and which distract and derail your focus. Adjust your settings. We recommend only allowing notifications from your most critical apps.
The next time you're waiting in line, keep your phone in your pocket for a few minutes and look around. See what you notice. Is there anything interesting, funny, or concerning you would have missed if you'd been distracted? Often, the answer is yes.
When you're on a phone call, don't be scrolling or looking at things. Turn your screen off and do something else with your hands that allows your attention to be fully on the conversation. Notice if the conversation is more engaging or interesting when you're focused on it.
The next time you're out in public, notice how many people are on their phones and ignoring the people around them. No hate or judgment - but just notice.
Take a critical look at what apps make your life easier and better and which make your life more complicated or anxious. Delete the ones that don't improve your life.
Turn your phone off when you go into a meeting, movie, or meal in a restaurant. Your anxiety may go up at first, but it will come down over time.
Put your phone in another room while you read a book or have dinner with your partner.
Install apps that remind you to start shutting devices down or decreasing screen time at a certain hour or usage time.
Write a (paper) list of ways you can self-soothe, connect, and unwind without your phone.
Delete "time waster" apps that feel like relaxation but aren’t and find another way to unwind. Most "relaxation" apps are games that are training you to keep playing. Instead, try physical puzzles, coloring, and reading.

Advanced Challenges for Unplugging

Create a "no phone zone" like the dinner table, bathroom, or bedroom.
Take email off your phone. Yeah, we know this is radical. We did say these are advanced strategies. But most of the time when we're away from our computers, we don't need to be checking email. Most email can wait. If you must have email on your phone to access travel info, tickets, or other logistics - move it to a distant subfolder and DO NOT allow yourself to check it unless you need to access specific information.
Go for a walk or run errands without your phone. If you want it for safety reasons, keep it with you but off.
Sleep with your phone in another room. You'll need an alarm clock.
Set your phone screen to black and white. Without the stimulation of color, you'll be less likely to spend endless time scrolling.
Delete all social media for one month. You can add it back later.
Install hard-stop software that prevents certain apps or functions during certain time periods. We like the apps OffScreen and One Sec.

If You Want To Unplug But Can't

If You Have Anxiety Or FOMO

Sometimes tech-related anxiety is persistent. It may take a lot longer than an hour, day, or week for your anxiety to decrease when you change your relationship with technology. That's okay. Practice mindfulness and self-soothing. Find real-life things to engage with. And if it's still really hard, consider talking to a therapist to get to the root cause of the anxiety.

If Work Or Family Is Keeping You Plugged In

Some jobs come with an expectation of constant availability. That can be really rough. Being a lawyer, teacher, or parent usually comes with the expectation that you're available 24/7. Try to manage with whatever boundaries you can set, by taking mini breaks, and by finding offline ways to de-stress. If you never take breaks, you will burn out fast.

Unplugging for a Balanced Life

Unplugging in your daily routine can yield profound benefits for your mental health and relationships. By helping you focus and resetting your mood and mental state, you can lead a more balanced and fulfilling life. Unplug, reconnect with yourself and your surroundings, and savor the simple joys of life.

Therapy for Anxiety in California

Are you feeling overwhelmed by the constant buzz of technology in your life? Take a step towards improved mental clarity, reduced stress, and stronger relationships by scheduling a free consultation today. Discover the benefits of unplugging and regain control over your well-being. Start your journey towards a healthier relationship with technology and yourself.