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A guide to keeping your mental health in check in the digital era !

Have you ever set out an hour before your workday worrying about what time to get up in the morning? Have you ever been stressed because there was no day when you could feel like you got enough sleep? Are you always plugged in when it comes to staying in touch with colleagues, friends, and family? If you have been digitally hyperactive lately then take a look at these tips for how to stay calm and healthy in this era of digital dependency.

Technology has become a staple in our everyday lives. Everyone from our co-workers to our friends and families is constantly connected to their devices. It can be hard to strike a balance between the need to stay connected as well as maintain a healthy lifestyle.

So, let’s take the charge now and change our mental health for the better.

First and foremost, it's important to identify not only what your triggers are, but also the root cause of why you feel the way you do. One thing that we would recommend is using a mood tracker, which will allow you to easily notice patterns in your mood. If there is a trigger pattern, it may be helpful to talk to your doctor about medication or trauma-focused techniques like EMDR therapy so you can move past this emotionally challenging time. OCareNeo aims to provide cutting-edge healthcare solutions so you can browse through India’s best doctors online and consult them. It doesn’t end there, you can order medicines online, get personal or family health insurance, avail emergency health loans and more through its digital health passport, the gateway to your healthier being.

The excessive proliferation of social media or messengers means people are now having conversations 24 hours a day and also spending more than 7 hours per day on screens.

How Much Screen Time Is Too Much?

With more screens than ever, smartphones, tablets, computers, TVs - it's easy to get sucked into hours of scrolling. The key is figuring out how much screen time is too much for you. For some, that might mean an hour or two a day; for others, it might be as low as 10 to 15 minutes. The average person spends over four hours per day on their phone, tablet, computer, or TV and that's a lot of time! Research has found that to stay mentally healthy in the digital world, it is necessary to keep your screen time under two hours per day, yes! just two hours per day.

Then How To Be A Good Digital Citizen?

You can be a good digital citizen by following some basic rules to protect your privacy and the privacy of others. For instance, don't share your passwords with anyone or people you don't trust, use two-factor authentication when possible, and never post anything online without checking its authenticity. There are many ways to be a good digital citizen. The first one is to not use so much data or bandwidth when downloading videos or music. Another way is to only sign up for social media accounts that you need. And finally, if you can't stand scrolling any longer, log off and go do something else! It's up to us to take care of our mental health, but it's also important for society as a whole. People must be capable of being good digital citizens, which doesn't mean the same thing as just having an account with Twitter or frequently posting on social media.

Reduce Negative Self Talk !

One way to reduce negative self-talk is to try meditation. Two minutes of deep and focussed breathing can significantly lower anxiety levels. We also suggest that writing down your thoughts running through your head helps to see them for what they are and therefore, reduces their power over you. In a digital world, it is easy to feel lost in all of the information that you are bombarded with. It can be frustrating to try and trust your intuition when the noise from the incessant social media feeds is so loud. All of this noise can make it difficult for you to focus on what’s important and stay mentally healthy. It's the internal dialogue that plays in our head, telling us what we're doing wrong, what we're not good enough, and how we aren't as awesome as everyone else. Many types of self-talk can be off-putting to those around you or even yourself. This causes people to become less confident, feel more isolated, and have decreased mental health overall.

Why Empathy Matters?

It's important to understand that when you are in a conversation with someone, they may not always agree with you. But by understanding where they are coming from, you can find common ground and build a healthy relationship. This is how empathy is so important in keeping yourself mentally efficient in the digital world. With the advent of technology, we've lost touch with our emotions. The noise of our devices has drowned out the signals of human interaction. This means that we're not getting the same joy or satisfaction from life as people did several decades back. Social media is rampant with mindless chatter, filter bubbles, and the constant barrage of information.

We are surrounded by people who do not care about us. This has an impact on our mental health, causing anxiety and stress. Too much social media use contributes to feelings of inadequacy and loneliness that can lead to depression. Empathy is the ability to understand the feelings of others, to be able to sense their emotions and see what they are going through. It is a natural human skill that we have been using from the time we were born. But now with increased technology, it is being challenged by digital distractions and altered reality that could interfere with the way we treat or feel for other people.

Do Something You Enjoy Every Day !

Technology has conquered the world and as Janis Joplin would say it "takes a large dose of reality". Nowadays we multitask at work, we check our phones for all manner of messages and we try to be perfect forgetting that we are no work machines but humans, and we need dedicated time and effort towards our mental health to remain humans.

It’s hard to not fall into a bad routine in the digital era. But luckily, the key to maintaining the balance in your life is simple: find something you can enjoy doing every day and practice it. Whether it be staying in contact with friends, exercising, playing a quick game of chess, or simply taking a walk in nature when you do something you love just for two hours each day you grow attached to the goodness of discovering that internal happiness.

Consider Taking A Break From Technology !

If you're struggling, it's a good idea to put your phone away and spend a few hours a day offline. Allow yourself some time for physical activity and if the world feels overwhelming or anxious to you, try activities that take your mind away from all the bad news going on around the world. Whether it be going to the movies once a month or joining in with book clubs, overall establish ways to fill in your routine with non-internet-based activities.

There are many benefits to taking a break from technology. To start, your brain will get a chance to rest and when you return, you'll be able to focus without the worry of digital distractions. But the problem is that we're all addicted to just scrolling through social media feeds or the internet aimlessly for hours at a stretch. It sounds appealing at first but in reality, it can lead to feelings of guilt and just being plain bored.

Find Balance in Social Media !

Social media is a great way to keep in touch with people and stay informed. But it can also be a time suck and make you feel like you need to be constantly on. And when we think about the amount of information we consume, it can start to feel like we're drowning in social media.

Reading, Reflecting, Talking to Someone can be a great way to rejuvenate. The first step should be finding a balance in social media so that life doesn't become too digital for your mental health. Often if you are feeling lost you will need to go back to the basics of taking the time for yourself even if it's just to read something that's not related to social media that day or reflecting on your current situation. And you may also talk to someone who has expertise in this domain as they might be able to give you the right insights on what you're going through.

Don’t Forget Your Shadow Self - Roleplay, Meditation, Journaling, Art Making !

There are many ways to stay mentally healthy in a digital world. Role-Playing, meditation, journaling, and art-making are all wonderful exercises for your mind. Roleplaying is a great way to get out of your head and into someone else's shoes. The other two exercises are also great for centering yourself and getting back to the basics of who you are. Journaling is another form of introspection that can be done privately or publicly, depending on what you want to explore about yourself. Art-making can be therapeutic in its way as well because it requires focusing on your hands and mind, it enhances your creativity and critical thinking skills too.

Give Yourself Some Space !

The digital era has taken over our lives, but it doesn’t mean it has to completely rule our personal spaces. We may always leverage technology but we need to stop internet abuse. And we will succeed only when we strike a balance between the digital and real-world, only when we go to bed happy at the end of the day rather than with a bunch of negative emotions. We invented technology and the internet to empower us not to self-destruct and it’s high time we wake up now more than ever.

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