Consider the source of information. In a society where we are inundated with information from the media, including all the advice from anyone with an opinion to share, it can be hard to know what to do. Google search has become a best friend, although it can quickly lead one down a “rabbit hole.” (Especially when already is experiencing anxiety, fear, or doubt!)
Social media has allowed society to become more connected than ever. Over three billion people around the world use social media to engage with others, access the news and share information. In the U.S. alone, seven out of ten people are active social media users.
Some would argue that social media is inherently bad for our health. Recent research explores the negative implications of social media, including sleep issues, an overall increase in stress and a rise in mental health conditions and addiction to technology. There are also concerns about cyberbullying and youth and teen safety online. Fortunately, tech companies are proactively addressing these types of concerns. For example, the recently released Parent’s Guide to Instagram helps parents who are “raising the first generation of digital natives, for whom the online world is just as important as the offline world.”
On the other hand, there are many benefits to social media. Young people today consider social media as platforms for sharing their voice and finding a community of like-minded peers. And users of all generations understand that with social media, you can celebrate milestones or reconnect with old friends and relatives.
Regardless of what type of impact we believe these digital platforms can have on us, we must be intentional in how we use social media. For example, as NAMI’s social media manager, I use social media as a tool to spread mental health awareness. Through my experience, I’ve learned several tips and tricks for having a healthy relationship with social media. Here are some you might find helpful.
It’s important to remember that, often, the images and stories on social media aren’t reflective of real life. Whether you follow friends, influencers, businesses or organizations, social media feeds are filled with carefully crafted, curated posts. Consider the following: Does your feed leave you feeling overwhelmed or less-than? Do you constantly compare your experiences with others? If yes—and you notice an overall decrease in your happiness, self-esteem and life satisfaction, it’s time to make a change. Put an end to the negativity by reviewing the accounts you follow—unfollow, block or delete accounts that don’t bring positivity, motivation or inspiration into your life.
There are many people you can connect with through social media, even if they’re on the other side of the planet. And that’s a good thing. However, if the interactions you’re having leave you feeling isolated or upset, you should reevaluate why you use social media. Do you want to engage with others who share your interests? If so, search for digital communities of people who you have something in common with. From there, you can be more selective with who you connect and engage with.
These days, it can be challenging to determine reputable sources of news and information. That’s why it’s important to play a conscious role before sharing something you see online with your friends or followers. Think about whether the content—be it an article or video—is helpful or harmful to others. Also consider if it truly provides knowledge worth sharing. If it doesn’t contribute something positive to the digital world, it may not be worth sharing on your social media account.
Smartphones are quite everywhere these days. In any public setting, you’ve likely noticed others with their eyes glued to their phones. In fact, recent studies reveal that people spend an average of over two hours a day on social media. If you’re concerned you may be spending too much time social media, try adopting healthier habits. Start by tracking the time you spend on social media; if you’re on Facebook or Instagram, look out for the new tool that helps users manage time spent on their accounts. When you limit your screen time, you’re creating more time for enriching, real-world experiences.
Completely stepping back from social media can be hard, but it’s a good way to help you reconnect to reality. Log out from your accounts for a full day, a week or even a month. Have a friend change your password so you don’t feel tempted to log back in to your account. Then, take notice of how you spend your time. Perhaps you rediscover an old hobby or sport. Or maybe you’re able to schedule more quality time for your family or friends. Either way, it’s more exciting to live life as it’s happening, as opposed to “living” through a screen.
Rather than thinking of social media as something that only hurts our health, we should reevaluate when and how we use our accounts. Social media platforms can be used for good—it all depends on whether you choose to use it for good.
Ryann Tanap is manager of social media and digital assets at NAMI.
It seems like kids today are not as good at concentration as we might remember being at their age. If your child seems to be having trouble focusing or finishing simple tasks without getting distracted, you may be wondering if it’s because of a mental health condition, such as attention-deficit/hyperactivity disorder (ADHD). It’s natural to be concerned when you see your child struggling. Before jumping to conclusions, though, take some time to survey your child’s environment. Today’s world is vastly different from the one we grew up in.
In the current age of fast-paced modern technology and social media, it’s no wonder that adults—let alone children—are unable to focus their attention easily. Think about how much stimulation we’re exposed to daily, and how much it impacts your world. Between smartphones, iPods, email, TV, DVRs, the internet, social media and more, our brain’s neurons are firing on all cylinders all day long.
Our children are experiencing the same stimulation, while developmentally they’re also learning how to organize information and pay attention. Bombarded with excessive stimulation and distraction, they are expected to focus on subjects that may not hold their interest the same way other stimulating, instantly gratifying subjects do. The brain is trained at a young age to multitask to such a high degree that it is often incapable of focusing on one task or thought at a time. In 2010, the Kaiser Family Foundation found that of students ages 8 to 18, half of them watch TV, surf the internet or use some other form of media while doing their homework.
Dr. Richard Restak’s book The New Brain: How the Modern Age Is Rewiring Your Mind covers this topic in depth. He discusses how we are all capable of reaching a breaking point where we lose our ability to focus due to overstimulation. This is what could be happening with many of our children. A child who is seen as “having difficulty focusing” or “bright, but not working to his full potential” may be unable to keep up with the demands of a stimulus-filled environment.
I know that in my own practice over the last few years, electronic usage has greatly contributed to various difficulties for my adolescent clients. These include problems with executive function, such as concentration and focus, as well as insomnia, mood swings and anxiety. However, there is a distinction between a child who is struggling with ADHD and a child who is struggling to focus due to technological overload.
Children living with ADHD need mental stimulation and arousal, which is why they are given stimulants to help them focus in the classroom. They can focus easily on certain things such as video games and television because these things provide them with instant gratification, are thrilling and dynamic, and give them a “hit” of dopamine that keeps them enthralled.
On the other hand, children who simply spend large amounts of time with their electronics have trained their brain to receive heightened stimulation and the accompanying dopamine boosts. They are therefore susceptible to similar symptoms as a child with ADHD—as he or she may also begin to have difficulty focusing on classroom instruction or chores.
ADHD is the most commonly diagnosed behavioral disorder for kids in the U.S., with at least 4.5 million diagnoses among children under age 18. In 2011, the Centers for Disease Control and Prevention reported that the prevalence of ADHD in children ages 4 to 17 years was 11%. These findings represent a dramatic increase from more than 30 years ago, when the rate of ADHD was estimated at between 3% and 5%. What is more concerning is that the prevalence of ADHD increased by about 35% from 2003 to 2011 alone.
Does this mean 11% of our children have always had ADHD and we’ve just never noticed? Or are we overdiagnosing what is really simple technology overload and exhaustion? Before putting your child on any medications, try these few simple modifications to your child’s environment.
How much time does your child spend on a smartphone, the computer or watching TV? Those screens are overloaded with information, movement, color and hyper-stimulation. Set strict daily time limits, such as 30-45 minutes a day, after homework and chores are done. Once your child reaches the limit, spend time with your child. Try reading a book together, painting, taking a walk, baking/cooking or playing a board game, or help him or her find a hobby.
Teach your children relaxation and deep breathing to increase focus and mind control. When they are doing homework, try playing soft music in the background at a low volume to help their brain learn to focus. You could also engage in mindfulness while engaging in ordinary activities, purposefully focusing your attention together on your tasks.
A lot of teens relax before bed by texting on their phones, which causes sleep deprivation and fatigue. Sound sleep is one of the most effective tools for improving attention and focus. Take the TV, computer and smartphone out of the bedroom. Set a strict time for your child to wind down and help them by lowering noise levels, dimming lights and doing relaxing activities.
Nowadays, kids want immediate satisfaction, and when they don’t get it, they lose focus and attention, and grow impatient. Delayed gratification is a life skill that will help your child persevere and remain focused on goals for which the returns are not immediately experienced. It is an essential ability that will help your child gain success in life. Identify both short- and long-term goals with your child, and encourage your child to work toward them.
Remember that while these interventions may be met with resistance, the long-term benefits—both intellectually and emotionally—have been found to contribute to improved focus, attention, sleep and mood.
Dr. Jyothsna Bhat is a licensed clinical psychologist with a private practice in Newtown, Pa., and Princeton, N.J. Learn more at www.bhatpsych.com.
https://www.nami.org/Blogs/NAMI-Blog/August-2017/Attention-Spans-in-the-Age-of-Technology
