We live in a loud world from chaotic work environments, busy stores, constant background music in addition to smartphone notifications from Facebook status, Twitter feed, Instagram, Snapchat, emails, selfies. Welcome to life in the digital age.
Social media updates to friends and acquaintances are ongoing, detailing enviable holidays, great food, pointy feet in strange places and enthusiastic use of adjectives. This constant flow of information fueled a phenomenon known as FOMO (fear of missing out), a symbolic acronym for our time.
It is hard to imagine a way to find silence in your day. You may feel as though you are constantly on the go and that rest and quiet are unimportant, or at least unattainable.
Recent scientific research has found a link between digital technology and psychological stress. The addictive nature of life online can make cutting back difficult, but it’s worth taking some steps to reduce the amount of time you spend staring at that screen.
Here are some ideas for small steps to help toward introducing more quiet time into your life:
Bedtime is Sleep Time
When crawling into bed it can be difficult to resist a little online shopping, or checking Facebook one last time. But did you know the blue light emitted from our devices interrupts our natural circadian rhythm or sleep/wake cycle? This light disrupts the production of melatonin, the hormone that signals that it is time to sleep.
Studies have shown that adults who use digital devices in the bedroom have poorer quality sleep and sleep fewer hours than those who switch off. If a technology-free bedroom is too daunting then Kazmo Brain Center recommends trying to disconnect 30 minutes before you sleep for a more restful night.
The use of devices at bedtime affects the quality of sleep in children as well. Academic demands, social and extracurricular activities and entertainment all conspire to keep children electronically engaged at night. The Sleep Foundation reports that children who use devices in the bedroom experience disrupted sleep, often feel sleepy at school, go to bed later and have trouble falling asleep.
Practice Meditation on the Small Moments
For many of us, finding time to relax may seem an impossible task. Scheduling downtime may seem counter-intuitive, but even ten minutes a day can put a significant dent in our stress levels.
Peace can be found in small moments – practicing mindfulness daily yoga, Qi Gong, or taking time out in a local park, you may feel silly, but know that this is important for your well-being and it is worth it. You will find, especially over time, that you are more in control of your internal narrative.
Whatever your method, take some time each day to engage in activities that bring you inner calm rather than all of the noise going on around you.
Become Friends with your Thoughts and Feelings
One of the reasons we steer clear of quiet is that it means we may become aware of our thoughts and what is happening inside of us in those quiet moments. Without sounds and talking to drown it out, we must face what is happening internally. This is not a bad thing. Be open to embracing the narrative inside. You may find that you like what you have been trying to ignore. If it is a difficult narrative, that may be a time to call a friend or Request an Appointment with Kazmo Brain Center to help process or figure out what is going on inside of you. Ignoring those thoughts and feelings will not help them become calm or go away. Eventually, our feelings will demand to be felt and may catch us off guard if we have not opened ourselves up to them.
Friendship – a Wildly Underrated Medication
Facebook users commonly have hundreds of friends, but do these online friendships offer the same health benefits as ‘real’ friendships? Studies have suggested that some forms of online connections bring health benefits but others do not. Face-to-face friendships in the real world are known to be associated with lower mortality.
Friendship is not just about fun and camaraderie; strong friendships lower our levels of chronic stress and may even extend our lives. Adults with strong social support have a lower risk of significant health problems including infection and depression.
Recent studies have found a link between poorer health and social isolation. Biomarkers such as blood pressure and body mass index were found to be worse in those with weaker social ties. As we age, friendships also play a role in keeping our minds sharp. A 2012 study found that feelings of loneliness increased dementia risk in older people.
So get out there, keep your connections real and where the possible aim for face to face catch ups in place of the digital variety. Chances are you feel better, and might even live longer for it!
The Positive Role of Boredom in our Lives
‘I’m booooooored!’ may be the most reviled refrain we can hear, but allowing boredom in our life is a good step. Research has shown that boredom provides an inner quiet that helps us develop self-awareness.
Allowing boredom into our lives helps adults to still their minds. Our unoccupied minds get creative to provide missing stimulation through imaginative fantasies and exploration. Quieting our minds also allows for self-reflection, time to review our lives and reassess.
Superior problem-solving skills and boredom have been linked. When our subconscious is free to wander it can lead to enlightened moments and be a catalyst for change in our personal or professional lives.
Focus on one Thing at a Time
Yes, the world is noisy. Yes, you may have deadlines and things calling for your time. The truth is, a desire to be quiet doesn’t always match the to-do list in front of us but that doesn’t mean we have to succumb to the noise and chaos. Choose one thing at a time and be intentional to focus on that one task. Choose quiet music while you work on it to help you focus, or find a silent space. If you work in a cubicle environment and the noise level is somewhat out of your control, use earbuds with calm music or even earplugs to help down out the excess noise. Mindfully take on one task at a time. Be intentional about your surroundings and work to reduce noise pollution.
Pets Reduce Stress
It is hard to be stressed when a purring cat crawls into your lap, or the wet nose of a dog nudges your hand. Studies have demonstrated a lower level of cortisol (the stress hormone associated with anxiety and depression) in pet owners and an increase in dopamine (a chemical associated with positive feelings) after just five minutes with a pet.
Pet ownership has powerful mental health benefits through their unconditional love and companionship. But it’s not just our furry friends who are good for our health – even fish help with stress. Studies have shown that watching fish in an aquarium can be a powerful relaxant.
So in moments of stress, or after a long day, spend some time with your cat or take a walk with your dog. You could even walk your neighbor’s dog if they don’t get out so often. Or maybe set up an aquarium for your viewing pleasure.
Taking time for yourself, time to be silent in your own thoughts and feelings, time to be aware of the world around you, and what you are missing in the noise can be rewarding and an act of self-care. Especially in the hustle, bustle busy of the holidays, it is important to establish calming routines that can rejuvenate and prepare you for the tasks ahead. May you enjoy your quieter world in these coming months.
Remember…..
Be kind to yourself and take some time out from the frenetic pace of modern life. Though scheduling time for yourself can be difficult, making a little digital-free ‘me’ time is great for your long-term health and happiness.
Kazmo Brain Center is a counseling center in Frisco, Texas specializing in mental health counseling and will work with you toward a happier and more satisfying life. If you or your loved ones are facing Social Anxiety Disorder and you need help, request an appointment at Kazmo Brain Center and we are here to help.
Resources:
betterhealth.vic.gov.au
northstarcounselingcenter.com
