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While the world is gripped in the clutches of the COVID-19 virus, and the majority of the people staying indoors; phenomena like ‘attending online classes’ and ‘work from home’ have become the new normal. We are trying to balance our kids’ remote learning programs, work-from-home jobs, all of the housekeeping chores, cooking three meals a day and having everyone home at the same time. These changes have led to increased screen time usage which in turn, detrimentally affects the well-being of individuals. It is understandable that during this time, screens seem to be a necessary tool and distraction. Classrooms have been replaced by online learning. Time on the playground is now spent playing video games and watching videos. It is more tempting than ever to set kids up in front of the TV or send them off to play with an electronic device.
Excessive screen time usage contributes to sleep disturbances, depressive symptoms, and higher Body Mass Index (BMI). Information overload from various online sources also leads to feelings of anxiety, stress and suicidal tendencies among individuals, particularly, adolescents. Some individuals don’t drink enough water; eat convenient, less nutritious snacks because they don’t want to leave their screens, delay trips to the bathroom and ignore their body’s natural cues, engage in less physical activity and have a more sedentary lifestyle, neglect typical routines and medications. When children get frustrated or angry with their video games, their emotions can impact the digestive system. Additionally, children become so involved in screen time that other factors take a toll on their digestive and physical health.
Therefore, during this period of home confinement, it is imperative that we maintain a healthy balance between our online and offline activities so that we have an optimal physiological and psychological functioning among adults and children.
How do we strike a balance?
Maintaining a daily routine comprising of physical activities not only keeps us fit but also acts as a stress relief technique. Reviving back our leisure activities like playing outdoor and indoor games, cooking, reading, writing or listening to music which we were not able to pursue during our hectic lives before the pandemic, can be therapeutic in nature. Engaging in creative activities along with the children is a great way to unwind, engage, and boost their cognitive health. The time of lockdown can be best utilized as quality ‘family time’, where we can spend time with our family members reminiscing the happy incidents and reliving the ‘good old days’, helping each other in the household chores, and having meaningful conversations can aid in rebuilding the family ties which might have weakened amid our bustling lives prior to the current scenario.
Taking breaks or limiting screen time on the phone, laptops or television will make us realize how much time we have for other activities. Short breaks can lead to greater focus overall. They can also be addictive; stepping away from the TV for five minutes often turns into 10 or 15 minutes. Our eyes and mind will have a well-deserved break.
Bring back the phone call. Phone call is becoming a lost art. Many of us even ignore incoming calls, opting to respond by text or email instead. Text-based responses can make us feel more in control of our message and give us the freedom to respond at our leisure. There is a psychological benefit to direct voice communication that is difficult to match with letters on a screen. According to Psychology Today, replacing texting with talking can even save relationships. These mental benefits are more important during times of social isolation. Call up a family member or a friend and find out how you feel after you hang up. Both will feel a closer personal connection in having a vocal conversation than texting messages.
Enjoy having meals screen-free. Distraction is one of the reasons for having meals in front of screens. Having family meals together will be great time for a little social interaction. We can pay close attention to what we eat and enjoy the new flavors or textures in food that we have not noticed earlier. Read one chapter of a book. Reading strengthens the brain, increases empathy, builds vocabulary and reduces stress. The idea of reading an entire book can be daunting, especially if we have not read one in a while. Reading the first chapter requires a minimal time investment. If it isn’t holding our interest after a chapter or two, do not be afraid to swap that book out for a new one.
Pick up a new hobby. Social isolation can be just the opening for a new hobby to get started. Try devoting five or 10 minutes to a new hobby. We can start with hobbies like singing, dancing, cooking, reading, writing, stitching, painting, sketching, gardening, learning a musical instrument etc. We can start with the activities that we enjoy doing.
Do nothing at all. Isolation cannot be all self-improvement all the time. Do not be afraid to take a moment to smell the roses, observe the shapes of passing clouds or simply close your eyes and relax. Practices like mindfulness and meditation may sound like “doing nothing” since they don’t require physical activity, but they can take up the mental well-being to a new level. They might even give us a new perspective on the way we process our thoughts.
Moreover, seeking the help of mental health professionals can be of immense help to individuals dealing with issues like stress, anxiety, and depressive symptoms in order to efficiently cope up with the repercussions of excessive screen time usage. Interacting with the counsellors and other mental health professionals can be extremely comforting and relaxing. It can help us look at the bright side and live our lives to the fullest.
!! STAY HOME, STAY HAPPY!!
For any information you can contact us at contactus@heart2mind.com or +91-8595752152
