We live in a world where technology has become an integral part of our lives. We carry it with us everywhere, work with it, relax with it, and even sleep next to it. But just like any relationship, our interactions with technology can have both positive and negative impacts on our well-being. In this age overwhelmed by technology, our digital wellness is more important than ever.
What is digital wellness?
Digital wellness refers to maintaining a state of subjective well-being in an environment characterized by an overabundance of digital communication. It is about navigating the digital landscape and emerging with a sense of comfort, safety, satisfaction, and fulfillment. Achieving digital wellness requires making mindful decisions about our relationship and interactions with technology.
1. Be aware of technology use and your emotions
Life presents us with various stressors, and how we manage our emotions in response to these stressors can significantly impact our mental health. Unfortunately, it’s all too easy to turn to technology and social media as coping mechanisms, which can ultimately harm our overall well-being. Difficulties in managing emotions have been linked to increased smartphone use, internet gaming disorder, and unhealthy social media habits.
However, it’s not all doom and gloom. Research has shown that using technology in a supportive and positive way can actually have a beneficial impact on our emotional well-being. Social media, for example, can act as a buffer against geographical isolation and loneliness. Additionally, the internet is often a valuable resource for seeking emotional help and education. It’s all about how we use technology and the quality of our interactions.
2. Look at the opportunity loss
Our time is valuable, and how we choose to spend it has a direct impact on our well-being. Technology use often translates to being sedentary and staying indoors. While there’s nothing wrong with enjoying our time indoors, we often forget about the wellness benefits of spending time outside. Being in nature can increase physical activity, lower rates of depression, contribute to faster stress recovery, and provide opportunities for social connections.
Moreover, technology can consume more of our time than we realize. According to the Digital Wellness Institute, once we pick up our phone, we have a 50% chance of picking it up again within the next three minutes. It’s easy to get caught in this loop and lose precious time that could be spent engaging in healthier activities or being more productive. It’s crucial to make mindful decisions about how we spend our time.
3. Be mindful of social media and social comparison
Social media has become deeply ingrained in many people’s lives, influencing their digital well-being. When using social media, our brains are constantly comparing ourselves to what we see. This social comparison can have a significant impact on our self-image and subjective well-being. Negative comparisons often lead to higher rates of depression.
If your online interactions tend to be mostly negative, it may be time to take a break. However, social comparison isn’t always negative. Upward comparison, for instance, can inspire us and boost our self-concept. Maintaining friendships with individuals we perceive as more accomplished can also positively influence our self-perception. Our relationship with online technology has real effects on our relationships in the real world. Strive to make your online interactions as positive as your day-to-day interactions.
4. Stay safe with technology
Using technology comes with inherent risks, such as the threat of account breaches, cyber scams, misinformation, and cyberbullying. Navigating this digital landscape can sometimes feel overwhelming. To protect your digital well-being, here are some reflections provided by Julia Feerrar, a professional at the University of Virginia:
- Use unique passwords for each account.
- Enable two-factor authentication.
- Adjust privacy settings for your accounts.
- Regularly back up your content.
- Organize your files.
- Keep your operating systems, browsers, and apps up to date.
- Be cautious when sharing personal information.
- Google yourself to monitor your online presence.
- Maintain a portfolio or collection of your work.
- Communicate respectfully online.
- Evaluate the credibility of sources before sharing them.
- Make intentional choices about how you spend your time.
- Unplug when feeling overwhelmed.
By referring to this list, you can identify areas where you might be putting yourself at risk and make mindful decisions to reduce such risks.
FAQs
Q: How can technology positively impact our emotional well-being?
A: When used for supportive interactions, technology, particularly social media, can help combat feelings of isolation and loneliness. It can also serve as a valuable resource for seeking emotional help and education.
Q: Can spending time outside improve our digital well-being?
A: Yes, spending time outdoors can have numerous wellness benefits, including increased physical activity, lower rates of depression, faster stress recovery, and more opportunities for social connections.
Q: How can we maintain positive online interactions?
A: It’s essential to be mindful of social media and avoid negative social comparisons. Instead, focus on upward comparisons that inspire you. Additionally, maintain positive and supportive communication online, just as you would in your day-to-day life.
Conclusion
In this technology-driven era, our digital wellness deserves attention. By being aware of our technology use, making mindful decisions about our time, being cautious on social media, and prioritizing our online safety, we can improve our overall well-being in the digital age. Embrace technology as a tool for positive change and find a healthy balance between the virtual world and the real world.
Read more: Virtual Tech Vision
