By Anuradha Gupta | Posted: June 09, 2020
I have a confession. I’m a ‘constant checker’. Sadly, I’m not alone; 86 % of Americans report that they constantly or frequently check emails, texts and social media according to APA’s 2017 ‘Stress in America’ survey and this tendency has fueled stress and anxiety in our society; media use by kids and teens is of particular concern. Almost 2/3rd of Americans in the survey agreed that a digital detox would help mental health - but only 28% who believe that actually do it.
Let’s pause and reflect. Computers, smartphones, internet and TV dominate our lives today. And this has reduced the time we authentically interact socially, look after our health, exercise or cultivate hobbies. In fact “Gaming disorder” has been classified as a disease by WHO, World Health Organization.
Imagine living through a plague or the Spanish flu without digital connectivity and its convenience. No doubt managing our professional and personal lives online has proved to be a blessing during the Covid19 pandemic, but it has worsened the digital overload. Screens have a purpose at this time and help us when we feel lonely or isolated, but how can we maintain a balance?
Ayurveda and the impact of Digital overload
The Ayurvedic definition of health is Swastha (being centered in the self). Clearly, sensory overload takes us away from our center. Awareness of what screen time does to us would help us to become more mindful.
1. Diseases - Of the (three) main causes of disease according to Ayurveda too much screen time falls into two categories – PragnyaApradha (an insult to the intellect when we know something is wrong and over-indulge anyway) and AsatmendriyarthaSamyoga or misuse of senses (both auditory and visual senses).
This causes fatigue, possibility of neck and shoulder pain, cervical issues, back pain, sleep deprivation, eye strain, anxiety, depression, reduced focus, attention and memory issues as well as increased stress. In modern medicine it is theorized that screen time can lead to hypertension, insomnia, weight gain, decreased bone density and visual issues.
2. Nutritional Toxins (Ama) – The concept of Aahar or nutrition in Ayurveda includes food, liquids, breath and sensory perceptions. We generate toxins or ama in sensory perceptions through excess digital exposure. Imagine an anxiety-provoking show with bizarre theories. We are literally ingesting food that we cannot digest - and overeating.
3. Imbalance in Doshas – Digital overload leads to Vata depletion. Vata is the principal of air and ether, responsible for the nervous system and this energy principle is particularly sensitive to devices. We could also be stimulating Pitta; too much thinking, arguing, intellectual activity. VataPitta imbalance together causes a forest fire effect of rapid depletion and burn out. Additionally, those with Kapha imbalance may find it easier to be couch potatoes than to be active.
4. Imbalance in Gunas – Gunas are qualities of the mind; overuse of senses causes dullness and lethargy leading to Tamas; much of online material (video games!) is Rajasic to attract attention, racy and sensational which induces restlessness.
5. Cravings and mental fatigue- Viewing buff and slim images of celebrities and seemingly perfect lives on social media generates cravings and aversions, a root cause of diseases. Teens are particularly vulnerable.
Also, multitasking fatigues us; the mind is Ekatva (one) and Chit Anu (subtle) and we may seem to successfully multitask because of the speed at which we do things, but cannot focus on one perception at a time. Neuroscientist Michael Levitin asserted in 2015 that multitasking is a damaging illusion of the internet age, depleting energy, impacting memory, focus, increasing adrenaline and cortisol production and hijacking our prefrontal cortex.
Ayurvedic suggestions for restoring balance
1. Know yourself and your tendencies – Imagine Vata dominating, you are likely to post something creative, you may be quick and flighty and your energy fluctuates; you check your post several times a day to edit or see who commented! Life is a journey of self-discovery, take this quiz to find out more about your constitution and imbalances; this awareness will help you cope!
2. Nidana Parivarjana or addressing causative factors – What media time is essential for you and what causes an overload? Do some introspection and scheduling. Digital overload gets mainly Vata out of balance and this principal is stabilized by grounding and setting a routine. Here are some tips:
Plan social media and news time. Set time limits on screen use (you could use an alarm).
Plan alternatives - Find alternatives to this Vata stimulating endorphin and dopamine producing activity of the brain! In the evening can you consciously plan other family activities (games, cooking together, chores, maybe 6 pm yoga at Kapha time) If you live alone you could plan when you will socialize (online currently) and schedule activities like gardening, yoga and self-care.
Turn off notifications.
Use one device at a time.
Set tech free areas and times like the dining table and bedtime.
Monitor your children’s screen time and set limits. A study in Canada showed that kids with more than 2 hours of daily screen time are 8 times more likely to develop ADHD than kids with less screen time.
Cleansing - Periodically schedule a detox or a silence retreat, take a few days off screens and let your family, friends and co-workers know. Set boundaries on email, text and connecting via screens. This Ayurveda cleanse (eg, this spring cleanse) involves a digital detox.
Attend to your routine and sleep- Excess screen time disrupts circadian rhythms and lowers melatonin production. Follow a healthy dinacharya. Reflect on how you are soothing the senses. Do you do oil pulling? Abhyanga? Nasya? How do you plan your day? Also set a healthy ratricharya (night time routine) that doesn’t involve screens for restful sleep. Have an early dinner and maybe a nice cup of warm turmeric milk a few hours before sleeping. Read something soothing. Try journaling. Massage your feet with oil before sleeping. Don’t browse the internet, watch TV or keep the phone next to you at night.
3. Meditate and Increase Sattva – One of the best ways to cope with any form of over use or (bordering on digital neural) addiction is SattvaVijaya (increasing the quality of truth and clarity). How do we increase Sattva? Through light, fresh nourishing food, exercising, maintaining balance, breathwork, yoga and meditation. Meditation eases sensory overload. It is the downtime our mind needs to recuperate and helps us become mindful and make better choices.
4. Ease eye strain – With so much time on screens (and concerns about blue light exposure) attending to eye health is imperative. Akshi Tarpana or soothing the eyes is a part of dinacharya. Even splashing your eyes with water in the morning and a periodic break from screens will help. Use the 20-20-20 rule (every 20 min take a break from your screen and look at an object 20 feet away for at least 20 seconds). Here are some yogic eye exercises that you could do daily, 2-3 times a day.
5. Go out into nature –Nature soothes the senses, balances Vata and is grounding. A good time to reflect on sustainability, our connection with ourselves and nature, the five elements and our beautiful biodiversity!
6. Follow Vastu and EMF tips – Michael Mastro, Vastu expert points out how Electromagnetic radiation is an environment stress that can adversely impact our health and lower immunity. He advises we consciously reduce screen time, practice grounding, cover screens with silk when we sleep or don’t have screens in our bedroom, place copper rods inconspicuously in rooms (a Vastu consultant could do for us), turn off the router in the night and keep phones on airplane mode or away from the bedroom.
WHO has flagged an ‘infodemic’ (first addressed during the SARS outbreak, it is defined as an overload of information, misinformation and cybercrimes). Here are some tips to unplug and manage Covid-19 pandemic stress! May is mental health awareness month and digital detoxes and mindfulness aren’t new fads; they are imperative for our physical and mental health. I’d like to conclude with a quote from a famous New Yorker cartoon on ‘information overload’ by David Sipress, “My desire to be well-informed is currently at odds with my desire to remain sane!”
Anuradha Gupta is an Engineer, MBA, writer and Ayurvedic Wellness Practitioner. She has a corporate background and volunteers for Art of Living and other nonprofits. You can find her on Facebook, LinkedIn or Instagram.
