Digital Wellbeing

 

Consider the use of all digital media and how it plays a huge part in our day to day lives – ask yourself what impact this has on your wellbeing. 

Devices 

 

How many times a day do you think we touch our devices, both at home and work? 

 

Take a moment to think about your activities throughout the day and what type of devices you use; Phones, Laptops, TV, Smart Watches, tablets, gaming stations, DAB radio etc, on an average day we touch and interact with these devices over 2000 times and for gamers and tech workers it can be over 5000 times per day. 

 

For people heavily influenced by social media, it can have an impact on their mental and physical wellbeing. Some people live their lives through social media such as Facebook and Instagram. 

 

Social media can be positive but it also can be responsible for providing misinformation, encouraging debate (which can trigger further issues within communities) and it can make individuals feel inadequate as they compare their lifestyles to others. 

 

Indicators of Possible digital overuse 

 

• Blurred vision 

• Dry eyes 

• Headaches 

• Neck & Shoulder pain 

• Texters Thumb 

• Low Mood – Mood swings 

• Poor motivation 

• Depression & Anxiety 

• Fear of missing out (FOMO) 

• Lack of ability to communicate or no engagement 

• Isolation and loneliness 

 

The constant stream of notification and updates can create a sense of urgency and fear of missing out, (FOMO) leading to increased anxiety and stress. Furthermore, the excessive use of smartphone can interfere with sleep, which is crucial for mental health. 

 

All aspects of media can be addictive, some of us think, I’ll just log on quickly and send an email or finish a task - often outside of normal working hours, leaving our brain in an overactive state, which when so close to bedtime prevents our brains from getting a “cooling off” period, leading to poor sleep quality which heightens levels of stress, anxiety and depression. 

 

We should also remember that our physical wellbeing suffers as well. It can lead to upper limb disorders, sore eyes and issues with our hands, such as texters thumb. 

 

According to the Office of National Statistics, media has had an impact on the way we also communicate or engage with our peers, which in turn can lead to loneliness and isolation. 

 

 

As we move further into the digital age, employers must be supporting their teams by looking out for signs of burn out and mental fatigue. A trigger can be that someone would rather message you rather than pick up the phone and have a chat. We spend so much time on laptops, phones etc, communication through messages for some people is easier as they are worried about communicating with fellow colleagues verbally. Employees should be encouraged to complete an annual DSE assessment in relation to physical issues and be provided with sign posting if they require assistance with their mental health. 

 

 

• Every 20 minutes… 

• Focus on something else other than a screen or phone for 20 seconds… 

• Try to focus on something 20 feet away from you (about 6 metres) 

 

The HSE recommends 

 

• Every 50 minutes get up and move away from your desk for 10 minutes 

• This helps with physical and mental wellbeing 

 

 

Deadlines are an inherent within the workplace – but leaders should lead by example to ensure their teams maintain their wellbeing. 

 

• Encourage people to book meeting that start/finish 10/15 minutes after the hour, encouraging that all important break. 

• Protect lunch breaks and encourage downtime away from the screen – lunch should not be eaten whist working at a desk. 

• Ensure employees switch off work devices at the end of the day. 

• DSE assessments – consider Blue light filters, appropriate office lighting, font size adjustments. 

• Encourage people to change the fonts and backgrounds on their screens to avoid hurting their eyes. 

• Establish employee assistance programs for eye provisions and many other health related issues 

• When replying by email be mindful of replying to all, as it may not always be relevant to copy everyone else in and it can be stressful and distracting to constantly see email notifications appearing. 

 

 

Emotional tools are designed to assist us in positively navigating the use of media devices. 

 

• Mute social media chats and notifications. 

• Focus on positive posts. 

• Find good things to share on social media. 

• Learn new skills to build self-esteem instead of aimlessly scrolling. 

• Consider leaving or taking a break from some social media platforms. 

• Take work emails off personal phones. 

• Have specific workspaces and hours. 

• Remember to switch devices off an hour before bedtime. 

• If you are on holiday, you should be relaxing and not answering your phone or emails – avoid looking at work related content. 

• Join the Tech Timeout day Tuesday 3rd December 2024 and pledge your time off tech https://www.techtimeout.co.uk/techtimeout-tuesday/ 

 

Useful sources of information 

• MHFA England 

• Mates in Mind 

• NHS 

• www.techtimeout.co.uk 

 

If you require any assistance please drop us a line at hello@influentialmg.com