We are in a relationship with our technology. We take it with us everywhere we go, we work with it, we relax with it, we sleep with it, and we wake up next to it. The truth is that, ultimately, we need technology. However, just like any relationship, our interactions with technology can carry some 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 is defined as “a state where subjective well-being is maintained in an environment characterized by digital communication overabundance.” It is the ability to navigate this technology-driven environment and emerge with “a sense of comfort, safety, satisfaction, and fulfillment” that ultimately determines our digital wellness.
But how can we achieve this state of digital wellness? In this article, we will explore four ways to fine-tune our technology use and improve our well-being.
1. Be aware of technology use and your emotions
Life has its fair share of stressors, and how we perceive and manage our emotions in response to these stressors can significantly affect our mental health. Unfortunately, turning to technology and social media as coping mechanisms can sometimes harm our overall well-being. Research has linked difficulties in managing emotions to increased levels of smartphone use, internet gaming disorder, and unhealthy social media use.
So, if you notice a significant increase in your time spent gaming or mindlessly surfing the web, it may be a good time to check in with your emotional needs. Being aware of how technology affects your emotions can help you make mindful decisions about your technology use.
However, it’s not all bad news. Research has shown that social media can act as a buffer against the impact of geographical isolation and loneliness. Engaging in supportive interactions using online technology can reduce feelings of depression. The internet is also an accessible resource for seeking emotional help and education. By using technology in a positive and supportive way, we can make a positive impact on ourselves and the community around us.
2. Look at the opportunity loss
Our time is valuable, and where we spend our time affects our well-being. Technology use often means being sedentary and staying indoors. While there is nothing wrong with enjoying your time inside, we sometimes forget the wellness benefits that spending time outdoors can offer. Being outdoors can increase physical activity, lower rates of depression, lead to faster recovery from stress, and create more opportunities for social connections.
Additionally, technology can consume more of our time than we intend. According to the Digital Wellness Institute, once you pick up your phone, you have a 50% chance of picking it up again within the next three minutes. It is easy to get caught in this technological loop and lose time that could be spent on healthier activities or used more productively during the workday. It’s essential to make mindful decisions about how you spend your time and find a healthy balance between technology use and other activities.
3. Be mindful of social media and social comparison
Social media plays a significant role in many people’s digital well-being. When we are on social media, our brain tends to compare ourselves to what we see. This comparison process, according to the Social Comparison Theory, can greatly impact our self-image and subjective well-being. Negative comparisons often lead to higher rates of depression.
If you find that your online interactions are mainly negative, it may be time to take a break. It is crucial to be mindful of how we compare ourselves to others on social media. However, it’s not all bad news. Recent research has shown that upward comparisons can be a source of inspiration and boost our self-concept. Maintaining supportive and positive relationships online can have real impacts on our relationships in real life. 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: account theft, online scams, false information, and cyberbullying, to name a few. Navigating this technology landscape and protecting our digital wellness can be overwhelming at times. Here are some reflections from Julia Feerrar with the University of Virginia to help evaluate your online health:
- Use different passwords for each account
- Enable two-factor authentication
- Adjust privacy settings for your accounts
- Backup your content
- Organize your files
- Regularly update operating systems, browsers, and apps
- Be cautious when sharing personal information
- Google yourself to monitor your online presence
- Maintain a portfolio or collection of your work
- Communicate respectfully in online interactions
- Evaluate the credibility of sources before sharing
- Make intentional choices about how you spend your time with technology
- Unplug when you’re feeling overwhelmed
Using this list as a reference, you can identify areas where you may be putting yourself at risk and make intentional decisions to reduce those risks.
FAQs
Is it possible to maintain digital wellness while using technology?
Yes, it is possible to maintain digital wellness while using technology. It all comes down to how we use and interact with technology. By being aware of our emotions, considering the opportunity cost of technology use, being mindful of social media and social comparison, and staying safe with technology, we can achieve a state of digital wellness.
Can social media have positive effects on our well-being?
Yes, social media can have positive effects on our well-being when used in a supportive and positive way. Engaging in supportive interactions, seeking emotional help, and connecting with others online can reduce feelings of depression and loneliness.
Conclusion
In this technology-driven age, it is essential for us to prioritize our digital wellness. By being mindful of our technology use, being aware of our emotions, considering the opportunity loss, being mindful of social media, and staying safe with technology, we can improve our overall well-being and achieve a healthy balance between our digital lives and our real lives.
Remember, our relationship with technology determines our digital wellness. Let’s make conscious choices to use technology in ways that enhance our well-being and foster positive connections with ourselves and others.