How to Overcome Cell Phone Use Anxiety
I recently traveled to Cuba and spent the entire week screen free! The Cuban people have limited access to internet and cell phone data does not exist. Unlike my bay area world where people are constantly interacting with their phones, the Cubans engaged in frequent dialogue over a cup of café or a game of dominoes, demonstrated warmth and friendliness, and were fearless in their approach to talk to one another. I appreciated the opportunity to join them in order to fully connect with myself and others around me. The result was phenomenal! I noticed a reduction in my anxiety and an overall sense of peace and contentment.
The Relationship Between Cell Phone Use & Anxiety
An episode of 60 Minutes recently discussed the impact of technology through the brain; research suggests that our phones keep us in a continual state of anxiety. A typical person checks their phone every 15 minutes or less, and often this is without an alert or notification. Maybe you think to yourself, “I haven’t checked Facebook in a while. I wonder what’s happening on my Twitter feed. I wonder if someone commented on my Instagram post.” According to Psychologist, Larry Rosen, when we put our phones down, our brain signals the adrenal gland to produce Cortisol, a hormone that also triggers a fight-or-flight response to danger. We feel anxious when Cortisol is generated, and to alleviate that anxiety we check our phones. It’s a vicious cycle!
How to Hold Technology Lightly
I’m not saying we should get rid of our phones, forgo Facebook and Instagram, and abort our Twitter accounts. These devices and capabilities can bring incredible benefits and possibilities for sharing information and creating global interaction. However, I do believe that it is important to develop self-awareness in relationship to technology, ourselves, and each other.
Tips to Reduce Cell Phone Anxiety
- Make time for solitude! Perhaps this sounds counterintuitive, however you will end up isolated if you don’t cultivate solitude. Meditation, solo hikes, or quiet time journaling are examples of ways to create this healthy form of alone time.
- Create a sacred space at home and reclaim it for conversation. For example, make the dinner table a technology-free zone.
- Create sacred days or time frames in a day and reclaim them for personal and interpersonal connection. For example, set aside your cell phone in a dedicated basket in your home and set a timer to keep you accountable to your commitment to remain cell phone free.
- Turn off technology approximately 60 minutes before bed. Not only does this support improved sleep habits, but it also creates room for interpersonal and familial rituals, such as reading a story with your child, writing a gratitude journal, or engaging in physically intimate ways with your partner.
- Take opposite action when you prefer to email, text, or check Facebook. If you feel anxious, lonely or bored, and you’re urge is to check Facebook, DON'T! Take some deep breaths, wash the dishes mindfully, or cook a healthy meal. If you’re worried or fearful of making a phone call to a dear friend with whom you've experienced conflict, you might be inclined to send a text message or email. I encourage you to take opposite action and pick up the phone to engage in conversation instead!
What Matters: Interpersonal Connection
Technology often fills a void for the places we don’t want to go. We can remove ourselves from our sadness and reverie and enter our phones instead. Sherry Turkle explains further in her TED Talk:
Written by Nicole Byrne, LMFT