Technology: Friend or Foe of Your Mental Health

Technology has been wonderful for our society in so many ways.  We can keep in touch with people all over the world easier.  It has improved our time management by allowing us to do more, faster. It even allows us to benefit from the experience of countless strangers so that we can find the best restaurant, hotel or vacation spot.  In much of the world, nobody ever needs to be lost or  out of communication again. But have you ever considered what ways technology might be harming you?

For those of you that follow the articles on my page, you may have noticed an article that I posted last week discussing the increase in depression due to technology.  We often underestimate the stimulating effects of screen time.  I hear from people that they watch TV before bed because they can just “shut their mind off and be entertained”, but this couldn’t be farther from the truth.  Whether you are consciously aware of it or not, the back lighting and images on the screen stimulate your brain. They interrupt your natural ability to fall asleep and stay asleep if used too close to your bed time because they disrupt your natural sleep rhythm.  Sleep deprivation often causes an inability to regulate your emotions or think positively.  Depression is not a big leap from there.  

Another problem with our use of technology is how isolating it can be.  Despite our ability to keep in contact with everyone around the world, we often don’t feel genuine connection in these interactions.  Electronic communications are often much more superficial interactions as we no longer need to talk to or see other people to communicate with them.  This allows social anxieties to flourish through avoidance of actual, personal interaction.  Social cues are lost in texts and emails because we do not have to read body language or benefit from hearing the tone of voice used by the counter party.  It is easy to assign intention to someone else’s texts or emails even if that isn’t what they were thinking at all.  Not to mention the way social media can make people feel:  who hasn’t had a day where they look at everyone’s happy times on social media and judge their own normal life in negative ways?  Why isn’t my life as exciting as theirs?  Why wasn’t I invited to that event?  Why is their marriage happier? 

I also believe that technology is a large contributor to the increasing number of patients with anxiety that I am seeing in my practice.  It becomes easy to feel overwhelmed when we can never disconnect from work or personal expectations.  Our family time is often interrupted by competing demands which can damage our relationships with the people who want, and deserve, our full attention.  Quick response time has become expected in most industries and this creates pressure to respond immediately to anything you receive. 

The anonymity afforded by technology also makes it easier to say things to someone remotely that we would never say to their face.  We don’t have to watch them cry when we hurt them or be embarrassed when we share things about them.  This cyber bullying is no longer an anomaly.  It is a regular practice, not just for teens but adults too.  In our quest to be the first to disseminate information or photos to the world, we often don’t take the time to think through the ramifications of our actions.

As a therapist I am often tasked to develop ways for someone to combat or manage all of these technological encroachments and the resulting negatives they impose on the framework of their life.  I suggest thinking about picking up a phone or visiting someone in person when you have the time.  You will be surprised at how much more positive the interaction will seem to you and how much more you (and the other person) will get out of it.  It is also necessary to pick times in your day when you can disconnect from your technology and focus on other priorities in your life.  This often requires shutting down your phone, tablet or computer and leaving the room.  Before you give me all the reasons you can’t do that, ask yourself what you might actually be missing? If a crisis occurs, I am sure that those close to you would know how to reach you.  Is there really anything that can’t wait for an hour?  Then think of all that can be gained while you take a break from the electronic world and reconnect with the physical world.  It affords you the opportunity to truly recharge your emotional battery and connect with people in your life who would love to have your undivided attention.  If you still feel unable to disconnect, ask yourself what you might be missing in your life because you are paying too much attention to the technology.  My guess is that you are missing a lot.  

Christian Lous Lange once said that “Technology is a useful servant but a dangerous master.”  This is as true today as ever before.  Spend some time today taking back control over your life from the technology you have become increasingly reliant on.  You might see some remarkable results. 

Effecting Your Affect

When people first approach me regarding their depressed or anxious feelings and ways to make themselves feel better with easy intial changes that yield big results, I always ask about their eating habits, sleeping habits and exercise routine.  These are not things that one often associates with therapy but they have a huge impact on the way that you feel physically and emotionally.  If one of these things is neglected often your ability to regulate your emotions is drastically effected.

In regards to eating habits, I am not a nutritionist.  I do not deem myself the expert on what makes up a healthy eating regiment. I firmly believe that our bodies are miraculous things that have their own individual make up and, therefore, require different things to operate at their healthiest.  Common sense tells us that we should minimize things like sugar, caffiene, and processed foods while making sure that what we eat is a balance worthy of the food pyramid.  I am not a firm believer in completely denying yourself the things that you enjoy, even if they are not the healthiest option.  There is a sense of happiness and well being that comes from treating yourself to something you enjoy in moderation.  When I talk to my patients about eating habits I talk less about what they eat and more about when they eat.  I have often seen the power of small meals or snacks throughout the day help ward off anxiety symptoms that occur at specific points in patient's days.  So I do believe that maintaining a good level of calories and normal blood sugar can effect your ability to think clearly and calmly.

Sleep is an obvious factor in your overall mood.  Any parent can tell you about the lack of patience and positive attitude that comes with sleep deprivation.  Simply put, if you are not getting enough sleep your mind is not operating at it's best and you cannot use clear, calm self-talk to assist in problem solving.  Once your sleep cycle is off it can be a bit of a chore to reset it.  Because we are a society that often looks for a pill to solve the problem, many people have reverted to melatonin or sleep aides to try and help them get the appropriate amount of sleep.  The problem with these solutions is that after two weeks of taking melatonin your body slows down the production of your natural melatonin making it even more difficult for you to sleep without it.  It is much preferred to reset your sleep clock naturally through gradual shifts in sleep times, relaxation activities and routines.

The final factor in the trifecta is exercise.  The truth of the matter is that exercise releases endorphins.  Endorphins make you feel good.  Plus there is the added benefit of looking more toned and having more energy.  Both of which can't hurt when someone is feeling badly about themselves.  When I say exercise people are often thinking of going to a gym for an hour of brutal physical exertion that leads to the inability to move without hurting all over, but this is not what is required to get the mood benefit of exercise.  Something as simple as walking the dog for fifteen minutes a day can have a dramatic impact on your mood and outdoor exercise has the added benefit of vitamin D from the sun which also is known to boost your mood.

So if you are feeling down or having panic attacks take a look at your eating, sleeping and exercise habits.  I would be surprised if there was not room for improvement in these categories in your life.  Changing these things may not help you win the war against depression or anxiety but they will help prepare you to win the first battle.

To Medicate Or Not To Medicate?

In the course of my time treating individuals with mental health issues, I have often been asked whether or not I believe in the benefits of psychotropic medication.  The answer is not a simple one.  Mental health treatment is a mutifaceted endeavor.  I have certainly been part of treatment teams for individuals who need medication in order to live healthy lives. 

Let's first examine medication for the treatment of anxiety or depressive disorders.  There are many factors in a person's life that can contribute to them feeling anxious or depressed.  Eating habits, sleep habits and exercise are factors that are often overlooked.  Poor coping mechanisms, a propensity for negativity, self-destructive behavior patterns and poor social support are also major contributing factors.  None of these factors will be addressed through the use of psychotropic medications.  However, often genetics and biology also play a part in the development of these issues.  If your brain chemistry is a contributing factor in your anxiety or depression it is unlikely that you will be able to combat these problems without the help of medications.

If we are talking about issues such as ADHD, the determination becomes murkier.  A lot of people with this issue are able to be successful in altering undesirable behaviors through the use of structure and behavior planning.  Medication is often warranted in cases where other options have been exhausted.   Sometimes, non-medicated interventions are unsuccessful in helping the individual to overcome behaviors or impulses that lead to unhappiness and a lack of self-confidence in their lives.

My ultimate answer is always that it is important that you weigh all of your options.  Having a good team of helping professionals guiding you to make decisions will often lead to your happiest and healthiest outcomes.  Sometimes medication can be a temporary solution until new coping mechanisms and behavior patterns or healthier lifestyle choices can be learned.  The world is full of many different professionals who proclaim to want to help individuals sort through these issues.  Ask questions and find the one who you feel understands your concerns and can answer your questions fully and appropriately.