When did you last take a break?
One Minute For Your Health #19
When was the last time you took a true break? No laptops, no emails, no to-do lists, no phones?
Today I start a two-week family holiday to celebrate Christmas, New Year and finally seeing each other again after a year of COVID mandated separation.
And whatever you do or don’t celebrate in this season, I wanted to take this chance to remind us all to take a break.
I won’t be taking my laptop, I won’t be sending One Minute For Your Health emails (you can expect the next one on the 11th of January) and I won’t be updating social media.
Partly, I won’t do it because I want to have a true break.
And partly I won’t do it so I don’t fill your inboxes and newsfeeds during a time when you may be trying to take it slower and to be more present with loved ones.
So what better time to look at the science behind taking a break.
Read on to learn how switching off may benefit your mental and physical health.
The risks of always being connected.
I’ll be focusing on the risks of constant connectivity through social media, emails and phones in this email. Some of these risks may be due to the fact that technology use can:
Promote a sedentary lifestyle
Disrupt sleep (read more about light exposure here)
Affect relationships
Promote avoidance/procrastination of other activities
FOMO and Social Media Fatigue
Research shows that our ability to be constantly connected has resulted in an increased fear of missing out. The more we fear missing out the more likely we are to compulsively use social media.
This compulsive use has been shown to directly lead to social media fatigue, which in turn is linked with an increased risk of anxiety and depression.
Inviting too many people to the date.
My husband and I recently participated in a marriage course offered by a church. During one session they used an interesting image.
They said: “You wouldn’t invite anyone else physically on your date, so why would you take along your 1400 social media friends?”
By constantly having our phones out, on loud or flashing with notifications, every one-on-one conversation we have with a loved one is interrupted by all the other relationships we have.
Certainly, there is benefit to being able to connect with people who are not physically here with us.
But there should also be times when we are physically and virtually alone with the people we love - showing them our full attention.
Brain overwhelm
Research shows that daily technology use and number of text messages received per day directly predict daily attention deficit and misconduct in adolescents.
Studies on constant connectivity in the workplace show that regardless of individual preferences, constant work connectivity results in reduced wellbeing at work.
Other studies show that increased technology use results in:
reduced empathy
reduced social skills
reduced self motivation
reduced emotional intelligence
When we concentrate too much on what is going on online, we become less able to be present offline.
Some solutions.
Fear not, I didn’t just look at the studies looking at the risks of constant connectivity. I also looked into some research on solutions.
Abstinence:
One solution is to implement regular periods of abstaining from technology and internet connectivity (weekends or the holidays can be a great time).
Research shows that just 7 days of abstinence increase mental wellbeing and sense of social connectedness, whilst reducing fear of missing out.
Intentional use:
Research shows that the ability to act with awareness, observe, describe and to refrain from judgement and reaction are associated with better mental wellbeing and reduced vulnerability to stress.
You may notice that social media use encourages us to scroll mindlessly, not to observe or describe our surroundings, whilst judging and reacting to the posts we see.
When using social media or replying to emails try to keep this in mind. Instead of mindlessly scrolling try to be as intentional as possible.
Present moment focus:
Our ability to be present and savour the moment has been linked with life satisfaction, psychological wellbeing and less depressive symptoms.
During this holiday season practice this skill. Because it is a skill.
Use your senses to practice savouring the moment.
Notice beautiful things you can see
Notice wonderful smells
Notice the feeling of hugs and brief touches
Notice the sound of chatter, carols, fires, candles or anything else around you
Notice the taste of the foods you are eating (or maybe of the delicious mulled wine you are sipping)
Don’t let your phone or your laptop prevent you from noticing these things.
In Summary:
Over the next two weeks be mindful about being constantly connected. It can have negative effects on your mood, relationships and ability to concentrate. Try times of abstinence, intentional and mindful internet use and present moment focus instead.
Share your thoughts:
What are your intentions for the holidays? Leave a comment 🎄😃🎄
If you enjoy these weekly posts then please share them with someone you love. There is no greater act of kindness than showing someone you are thinking of them and their wellbeing needs.
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Links and References:
Strickland, A. (2015). Exploring the Effects of Social Media Use on the Mental Health of Young Adults. [online] STARS. Available at: https://stars.library.ucf.edu/honorstheses1990-2015/1684/ [Accessed 23 Nov. 2020].
Dhir, A., Yossatorn, Y., Kaur, P. and Chen, S. (2018). Online social media fatigue and psychological wellbeing—A study of compulsive use, fear of missing out, fatigue, anxiety and depression. International Journal of Information Management, [online] 40, pp.141–152. Available at: https://www.sciencedirect.com/science/article/abs/pii/S0268401217310629 [Accessed 23 Nov. 2020].
George, M.J., Russell, M.A., Piontak, J.R. and Odgers, C.L. (2017). Concurrent and Subsequent Associations Between Daily Digital Technology Use and High-Risk Adolescents’ Mental Health Symptoms. Child Development, [online] 89(1), pp.78–88. Available at: https://srcd.onlinelibrary.wiley.com/doi/full/10.1111/cdev.12819 [Accessed 23 Nov. 2020].
Scott, D.A., Valley, B. and Simecka, B.A. (2016). Mental Health Concerns in the Digital Age. International Journal of Mental Health and Addiction, [online] 15(3), pp.604–613. Available at: https://link.springer.com/article/10.1007%2Fs11469-016-9684-0 [Accessed 23 Nov. 2020].
Büchler, N., ter Hoeven, C.L. and van Zoonen, W. (2020). Understanding constant connectivity to work: How and for whom is constant connectivity related to employee well-being? Information and Organization, [online] 30(3), p.100302. Available at: https://www.sciencedirect.com/science/article/abs/pii/S1471772720300269 [Accessed 23 Nov. 2020].
Brown, L.; Kuss, D.J. Fear of Missing Out, Mental Wellbeing, and Social Connectedness: A Seven-Day Social Media Abstinence Trial. Int. J. Environ. Res. Public Health2020, 17, 4566.
Li, M. J., DiStefano, A. S., Thing, J. P., Black, D. S., Simpson, K., Unger, J. B., Milam, J., Contreras, R., & Bluthenthal, R. N. (2019). Seeking refuge in the present moment: A qualitatively refined model of dispositional mindfulness, minority stress, and psychosocial health among Latino/a sexual minorities and their families. Psychology of Sexual Orientation and Gender Diversity, 6(4), 408–419. https://doi.org/10.1037/sgd0000338
Kiken, L.G., Lundberg, K.B. and Fredrickson, B.L. (2017). Being Present and Enjoying It: Dispositional Mindfulness and Savoring the Moment Are Distinct, Interactive Predictors of Positive Emotions and Psychological Health. Mindfulness, [online] 8(5), pp.1280–1290. Available at: https://link.springer.com/article/10.1007/s12671-017-0704-3 [Accessed 23 Nov. 2020].
Images from www.canva.com
Learn more about Marie at www.efiaskitchen.com