Advancements in technology have transformed American society so dramatically in the last 20 years that we often forget that, just about 20 years ago, most people didn’t have internet in their houses, let alone in their pockets! It is really astonishing to think about.
So many benefits have come with this technology, but we are now discovering many problems with it, as well. Though the internet and the cell phone have been a boon for information, business, and communication, they affect us physiologically, emotionally, and socially in ways that no one envisioned when they were invented. These effects are, for the most part, negative.
Numerous studies have demonstrated these harmful effects. As a psychotherapist in New York City, I have discovered that the use of technology has caused or worsened many of my clients’ issues.
Cell Phones, Social Media, and Mental Health
There is a great deal of evidence demonstrating that cell phones are associated with a worsening of mental health. People who use mobile phones or social media excessively are often impulsive, socially awkward, shy, or lonely, and may struggle with low self-esteem. These individuals report higher levels of depression, anxiety, stress, and poor sleep. They also report an increase in addictive behaviors related to cell phone use.
Further, social media was intended to bring people closer together, but has, for the most part, caused our culture to become more isolated. How could that happen? Human beings are very complex, as is our society, so there is no one cause for this. But think about your own experiences. How often are you able to have a face-to-face conversation with someone without that person pulling out his or her phone to answer a text or call, or check on something? Studies have actually shown that even the presence of a cell phone on the table can cause people to feel less intimate and connected. It’s as if the whole world and everything in it is sitting there, waiting to break in on your conversation at any moment. The mere presence of a cell phone damages intimacy.
Texting and social media allow people to be satisfied by “connecting” through a few phrases and pictures. This is not conducive to the development of strong relationships. Even worse, cyber-bullying is common and very harmful, and viewing everyone else’s carefully curated pictures online can make some people feel as if everyone else’s life is better than their own.
Physical Health Risks Linked to Technology Use
Possible risks to our bodies through the use of this technology are just beginning to be assessed. Some possible problems include: exposure to electromagnetic radiation, which could potentially cause health issues; “tech neck” from leaning over technology, creating strain on all the muscles in the upper body; changes in brain activity, reaction times, and sleep patterns. Cell phones have also been associated with an increase in car accidents.
What can you do?
After this long list of potential ills from our cell phones and computer screens, one may reasonably ask why we still use them. For good or ill, they are a part of our culture now. Most people are not in the position to eliminate them, nor do they want to. There are still the positive benefits of ready information, easy contact with friends and family, and the handy map app that gets you where you need to go. So how can you use the benefits of tech while limiting the harmful effects?
This will take planning, and you may need some help putting this plan together. If you’re in the New York City area, reach out. I can walk you through the steps that will work best for you. But here’s what I suggest.
- Watch your cell phone and computer usage for a couple of weeks. Log what you view, when you view it, and how you feel afterwards. There are some apps for your phone that can tell you how much time you spend on the phone and on what platforms, but you will want to track more details. For instance, if the app says you spent three hours on social media today, log which social media, what you saw, and how you felt.
- Notice if certain information or interactions cause you to prolong your viewing. For instance, if you love cats, does your social media of preference constantly present you with new cat videos to watch? Do you watch one after another after another? This is the trap that social media algorithms are designed to create. Their goal is to keep you on as long as possible so that you see as many of their ads as possible. Don’t let them manipulate you in this manner. You are the boss of your time. Become aware of this social media trick and don’t fall for it.
- After a few weeks, evaluate. What things make you feel good, and what makes you feel bad? What subjects or social media platforms suck you in more than you would like or make you feel the worst?
- What things didn’t you do because of time on the internet or phone? Who didn’t you go out with, see in person, or call when you should have?
- With this knowledge, it’s time to scale back. Share with friends and family that you are going to be trying to decrease your tech use. This will allow them to support you on your journey.
- First, eliminate the worst offenders, those platforms or activities (including games) that are the most addictive and that make you feel anxious or make you feel bad about yourself. Unfollow certain people or organizations that populate your newsfeed.
- Give yourself a time limit for each day of internet/gaming/social media use. Try paring this time limit down gradually as you are more and more comfortable without it.
- Make a list of alternative activities to do instead of staring at your phone or gaming for hours. Walk in the fresh air, cook healthy foods, visit friends, or read a book. Do you love the camera on your phone? Maybe get a real camera and pick up photography as a hobby. The possibilities are endless.
- Consider simplifying the actual tech that you use. Go back to a “dumb phone” that just offers phone and text. These phones are returning because so many people are de-technologizing themselves.
Taking Back Control
For many people, technology use can feel like an addiction. They may have as much difficulty cutting back as a smoker has difficulty quitting smoking. But the difference is that you don’t have to quit entirely. This is about you getting control over technology use so that it doesn’t control you and harm you emotionally, socially, or physically.
If you need help putting some of these steps into action, feel free to reach out to me. I can help set you on the path to technology freedom.