How should people deal with the stress of smartphones?
Smartphones are no longer an essential device for people's lives, but many studies have shown that smartphones can reduce people's sleep , productivity, and mental health . That 's why Brad Ridout , a psychologist at the University of Sydney , explains how modern people deal with the stress of smartphones.
How to deal with smartphone stress
In recent years, many people have become aware of the harm of smartphones, and there is a theory that “smartphones chronically raise the level of stress hormone cortisol ”. Cortisol is secreted in situations where people are stressed, and has the function of increasing blood sugar levels, suppressing the immune system, and keeping the body alert. Therefore, high cortisol levels are effective for immediate physical threats but are less useful for ongoing psychological stress.
With people wearing smartphones all the time, emails and important communications from work were sent 24 hours a day, 365 days a year. If the body recognizes this condition as stress, it will cause a chronic increase in cortisol levels, increasing the risk of health problems such as obesity and high blood pressure, and heart attack and stroke.
At the time of writing, we don't know that it was clear what role a smartphone would play against the daily rise in cortisol levels. Still, it is true that many people are experiencing stress from smartphones, and Ridout argues that actions such as checking emails in the middle of the night or early in the morning can increase stress.
While many people feel the stress of smartphones, SNS and smartphone games are designed to stimulate people's reward system accurately, so it is difficult to actually cut off smartphones. More than half of those under the age of 35 have a habit of checking their smartphones when they enter the bathroom.
Ridout pointed out that even if smartphones are the source of stress, suddenly cutting off the use of smartphones could be stressful. Also, smartphones are necessary to maintain work and relationships, and it is not realistic to throw away smartphones. Therefore, it can be said that it is necessary to keep in touch with moderation while being careful not to become addicted to smartphones.
Therefore, Ridout has proposed the following seven “Hints to use smartphones healthierly and reduce stress”.
◆ 1: Monitor app usage time
In “ Screen Time ” installed in iOS, you can know how much time you spend with the application on the smartphone, so check regularly how much you are using the smartphone, overuse I can keep it in mind. Similar apps exist on Android, so Android users can use this method.
◆ 2: Significantly reduce app notifications
It is also recommended to reduce the frequency of seeing smartphones by turning off notifications for all apps except for one app, which is indispensable. It is also useful to keep your mind healthy by cutting off app notifications at different times, such as “Turn off notifications from 17:00 to 7:00 a day”.
◆ 3: Turn off email push notifications
As with the tips above, Ridout also recommends turning off email push notifications so that you only see new emails when you open the email app. Smart phone notifications may be useful, but notifications sent when users do not intend to do so have a negative effect on mental health.
◆ 4: Organize SNS followers
If you use SNS, the number of people who follow and connect with you over time will increase. However, there are cases where we continue to connect with people such as “I have no interest in the current situation of this person if I think carefully” and “I don't know who it is” in the first place. It is recommended that these connections be regularly organized. Unregistering unwanted store and online service emails will also reduce the burden on the digital society.
◆ 5: Create a “place where you do not bring digital devices” in your house
When you are in the house, you tend to bring your smartphone or tablet to the bathroom or bathroom, and use the internet and apps. To avoid this situation, Mr. Ridout has decided that “smartphones should not be brought into certain places, such as bathrooms and bedrooms,” and argues that smartphones should not be seen while relaxing.
◆ 6: Establish a “time to prohibit the use of digital devices”
It is also useful to maintain mental health from night to morning by setting a period when digital devices including smartphones are not used. When you start a day with a short meditation or exercise, a relaxing breakfast, etc., rather than staying in touch with your smartphone even after you go to bed It ’s good.
◆ 7: Be aware of how often you touch your smartphone
People are touching their smartphones every day in their daily lives, but once they are firmly conscious, they will notice how often they are touching their smartphones. When I realized that I had reached my smartphone now, before I touched my smartphone and got a lot of information, I thought, “Why did I reach my smartphone?” Ridout recommends that you meditate or relax with a short meditation. By having this habit, you can use your smartphone as a clue to grasp your own status, not as an SNS notification check tool.