addiction

News is everywhere, all the time, and a lot of it is negative. 

With streaming, social media, games, and pop-up headlines, it’s hard to avoid these negative events, especially since coverage is global, bringing what’s going on around the world right to our front doors. With so much exposure to violence and disaster, it’s understandable that we have a buildup of negativity, anxiety, and fear that can lead to media-induced stress. 

Constant Bad News Takes a Toll

If you think you may be dealing with media-induced stress, here are some signs to watch for:

• inability to “unplug” from media reports

• feeling overwhelmed

• anxiety, depression, fear, anger, numbness, shock

• deep feelings of empathy you can’t let go

• difficulty relaxing

• increased heart rate, blood pressure

• sleeping too much or not enough

• restlessness, headaches, stomach, and other physical problems

• overeating, undereating

• isolating

• self-medicating

A Strategy for Tragedy

There are many things outside our control. But taking action when and where we can helps give us a better sense of stability and peace in times of turmoil. Here are some steps to help:

• Assess the reality of a situation to your life. The news makes it seem like negative events happen everywhere, every day to everyone—which can make us feel as if these events are happening in our own lives. But that’s not true. Take time to process what actually affects your daily life. 

• Learn to unplug. Take deliberate breaks from your screens and from the world. 

• Avoid news before bed. They can lead to disrupted or inadequate sleep.

• Limit media consumption in times of hyped-up tragedy. Being informed is okay. Being obsessed is not.

• Talk with friends or family about feelings and issues. Engaging in real-world discussions often helps bring our focus back to what is real, immediate, and important.

• Write your thoughts down. Getting thoughts out of our minds and onto paper helps us assess their validity while cleansing our thought process.

• Try meditation techniques to quiet the mind. Sitting quietly, focused breathing, intentional thinking, and getting in touch with nature can help lower blood pressure and heart rate and deal with rising anxiety.

• Take positive action. In times of tragedy, the urge to help can be therapeutic. Find a local charity or organization to support in some way.

• Engage your mind and body in centering activities. Channel the energy that would typically go toward stress and anxiety toward something positive and productive instead. Listen to or play music. Spend time with your children. Cook a healthy meal. Walk the dog. Organize your closet. Read a book. 

Keep in Mind

Media-induced stress is a real and growing issue that can impact our daily well-being. Realizing that you’re not alone is a big step in battling media-induced trauma. If you’re struggling with handling what’s going on in the world, reach out for help.  

Disaster trauma is such a prominent issue that the U.S. Department of Health and Human Services has set up a free support line for anyone in need as well. The Disaster Distress Helpline can be reached at (800) 985-5990 or on the web at www.samhsa.gov/find-help.

Humans can become addicted to many different behaviors including  gambling and gaming. Many people are able to gamble and engage in gaming apps with little to no lasting effects. However, others find the thrill of gaming and gambling addictive and return to it time and again despite incurring great costs in terms of their relationships, financial security and general well-being

Bingo, lottery tickets, casino games, online poker, going to the racetrack and even engaging in online gaming apps are all examples of this type of addictive behavior. Clearly, not everyone who gambles or games becomes  addicted.  There  is  no  easy  formula for determining who develops an addiction to gambling or gaming.  Studies have indicated, however, that it is a combination of environmental, genetic, behavioral and biological factors.

DETERMINING A GAMBLING or GAMING PROBLEM

As  outlined  in  The  Diagnostic  and  Statistical Manual  of  Mental  Disorders  (5th  ed.;  DSM–5; American Psychiatric Association, 2013), Gambling Disorder is similar to substance-related disorders in nature, presentation and treatment. While the following list of signs indicates the potential for gambling problems consider its application to issues associated with excessive computer gaming as well:

• Needs to gamble with increasing amounts of money to achieve the desired excitement
• Restlessness or irritability when attempting to cut down or stop gambling
• Repeated  unsuccessful  efforts  to  control gambling
• Often preoccupied with gambling
• Often gambles when feeling distressed (e.g., helpless, guilty, anxious, depressed)
• After losing money gambling, often returns to gamble again as a way to recover losses
• Lies to conceal the extent of gambling
• Jeopardized  or lost  a  relationship,  job,  or educational  or  career  opportunity  due  to gambling
• Relies on others to provide money to relieve desperate  financial  situations  caused  by gambling

ACCESS AND IMPACT

Gambling and gaming addictions are more prevalent than ever before because people have constant access to the thrill of the behavior through the Internet. Like any  addiction,  compulsive  gambling  and gaming affects all  aspects  of  life  including  physical  health, relationships, finances and well-being.

ACTION STEPS

If you or someone you know is struggling with gambling or excessive gaming consider the following:

✓ Schedule an appointment for a check-up with your primary care provider.

✓ Alternatively meet with a counselor or other provider experienced in treating addictions.

✓ Complete an honest appraisal of your gambling or gaming behavior.

✓  Identify  the  triggers  in  your  life  that compel you to pursue gambling or gaming

✓ Make a list of the current stressors in your life.

✓ Consider and write down questions you might have for your care provider.

✓  Share the information you have compiled with your care provider.

✓ Inquire as to what treatment options are available.

✓  Inquire about available community resources and support groups.

KEEP IN MIND

Determination and will power are often not powerful enough to overcome the gambling and gaming  impulse,  and  you  are  not  alone  in  this struggle. Help is available, along with the hope of a better life. Consider reaching out to your health care provider and engaging other counseling resources for guidance on next steps.

Want to talk to a counselor today about this? 

Call us at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

Digital Toxicity and Smartphone Addiction

Do you feel panic when you realize your phone isn’t in arms reach? Do you feel frustration and anger if the internet is down or you find yourself somewhere without WI-FI? The overuse of digital devices that interferes with our daily lives as well as the use of digital devices that causes anxiety, fear, dread, or overdependence is known as digital toxicity. Digital toxicity has become a widespread concern as 1 in 5 Americans report that technology use is a source of stress for them.

Similar to digital toxicity, smartphone addiction is an overdependence on or overuse of digital devices, specifically the smartphone. A smartphone addiction can interfere with your daily tasks and attention, such as driving, working, sleeping, and being aware of your surroundings. If left untreated, a smartphone addiction can cause harm to yourself and others.  

 

Digital toxicity or smartphone addiction can interfere with our performance at work or school, developing and maintaining personal relationships, and even our safety and wellbeing. For instance, texting while driving poses a threat to yourself and others, and is an example of dangerous digital toxicity as the driver’s use of a smartphone is interfering with the task of driving safely.

It is important to recognize if you are experiencing digital toxicity or smartphone addiction and to take steps to help yourself regain independence from digital devices.

 

Digital Toxicity and Smartphone Addiction Symptoms

 

If you or someone you know are struggling with digital toxicity or smartphone addiction, you may display some of the following symptoms:

• Often unable to resist temptation to use smartphone or other digital device
• Anxiety or irritability when away from smartphone or other digital device
• Frequently use smartphone or other digital device longer than intended
• Family or friends feel that you spend more time on your phone or other digital device than with them
• Experiencing increased conflict due to miscommunication or misunderstandings

 

Emotional Responses to Digital Toxicity and Smartphone Addiction

If someone is experiencing digital toxicity or smartphone addiction, how is their emotional health impacted? There are several emotional responses to digital toxicity and smartphone addiction, including the following:

• Anxiety – fear of being away from your phone or other device, anxiously awaiting responses to texts or emails, experiencing anxiety from the information seen on your social media feeds or other online sources
• Depression - sadness, fear, lack of trust, irritability, guilt, and lowered confidence.
• Low Attention – making more mistakes, experiencing more falls or accidents because you are paying attention to a digital device, being reprimanded at work or school for being distracted. Digital toxicity and smartphone addiction causes increased errors due to multi-tasking.
• Insomnia – using smartphones and other digital devices before bed can impact your quality of sleep and even prevent you from falling asleep as you regularly would

Creating Healthy Boundaries with Digital Devices

Healthy boundaries are constructs that we live by based on our values. We all develop boundaries differently in all areas of our lives — boundaries with friends, family, coworkers, food, exercise, and so forth. If we fail to create boundaries or honor them, we risk becoming powerless in that area of our lives. In order to maintain control of our behaviors and emotions, and to ensure that they are in alignment with our values, we must create healthy boundaries for ourselves.

With the amount of information available on the ways in which smartphones and other digital devices impact our emotional wellbeing, personal relationships, and work performance, it is important that we now consider establishing healthy boundaries with our digital devices as well. Below are the ways in which we may do so:

• Turn off smartphones during staff meetings, meals at restaurants, meals at home, driving, and while watching movies.
• Avoid checking emails before 9:00 am
• Do not check social media until the end of the day
• When possible, opt for in-person communication over phone, text, or email

While these suggestions will not remove the use of smartphones or other digital devices in your life, they can help create healthy boundaries around how you use such devices and how much you use them.

There is no doubt that technology is here to stay and that there are very real benefits and advantages to using digital devices; but there is also no doubt that their overuse can lead to addiction and digital toxicity. Begin by assessing your use of digital devices and whether you may benefit from creating healthier boundaries in this area of your life.

 

Want to talk to a counselor today about this? 

Call us at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

 

Sources:

https://www.apa.org/monitor/2018/11/cover-misuse-digital

https://www.heart.org/idc/groups/heart-public/@wcm/@swa/documents/downloadable/ucm_481830.pdf