Human Design

Fighting Digital Burnout: Protecting Your Body and Your Mind

People the world over are burning the midnight oil for work – and the collective candle is about to give out. Over 10,000 full-time desk workers from six countries, including the US and UK, were polled in February 2023, and 42% claimed that they suffered from burnout, compared to 38% in 2021. It’s certainly no coincidence that, in a separate survey of device users in the US, 75% of those who experienced career burnout also took two-hour daily breaks from their digital devices.

With the rise of remote work and social media sites full of endless scroll videos, people now use their devices for work and play. Compartmentalization is vital for balanced mental health, but when one uses a screen in the evening to relax from having been on a screen the entire workday, it takes a real toll on the body and mind. Here are some ways that overexposure to digital devices does just that.

Physical effects

As devices become more compact, the positions we sit or stand in while using them become worse for our musculoskeletal health. In one study, tablet and laptop use were associated with an increased neck flexion of 14.4 degrees, resulting in chronic neck pain. The flawed posture from gadget use also affects the upper body, elbows, and wrists.

Of course, when it comes to screen time, the most engaged part of the body is, arguably, our eyes. Today’s multiscreen lifestyle can cause Computer Vision Syndrome, characterized by visual discomfort after prolonged device exposure. Wearing blue light glasses is one of the best ways to help minimize eye strain, dry eye, headaches, and other issues we experience as a result of High Energy Visible (HEV) blue light. Blue light lenses reduce glare and troublesome reflections, providing visual comfort and better readability. Some special coatings also offer UV protection and scratch resistance, making them durable and versatile.

Blue light glasses aren’t just for work hours – as you relax at home by watching TV or scrolling on your phone, you’ll want to keep them on. And when you’re out and about, keep them handy in your bag for when you use your phone. Your devices and protective eyewear are now a package deal.

Mental implications

There’s no shortage of research on the link between technology use and declining mental health. Compulsive internet use can result in chronic sympathetic arousal – the body’s fight-or-flight response – which keeps the body in constant stress. The effects of this can range from sleep deprivation, anxiety, depression, difficulty concentrating, and more.

From a psychosocial perspective, the Internet exposes users to cyberbullying or tense online arguments that increase stress. On the other hand, the constant stream of aspirational lifestyle content enhances feelings of inferiority. One study of university students showed that inferiority feelings, emotion regulation difficulties, and Internet addiction were significantly and positively correlated with one another. This is why it’s crucial to self-regulate how much time you spend on the Internet.

Some programs can help you manage daily Internet use, particularly for non-productive websites and apps. When screen time is inevitable, find ways to turn it into active time. You can stream a TV series while doing a light workout, invest in a standing desk for work hours, or take a walk in the park while listening to your favorite podcast. Establish tech-free zones in the home, such as your bed or even the toilet, to create boundaries your brain can follow.

Your body can tell when a habit or behavior goes from soothing to damaging. How you feel and act can signal when your digital habits have gone overboard, resulting in burnout. Listen to your body during and after periods of screen time – and adjust accordingly until you find a balance that works for you.

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