Do you go about your day feeling overwhelmed by thoughts? Do you catch yourself feeling constant high level of anxiety, without being able to shake it off? Do you struggle to stay grounded in the here and now?
If youve answered yes to the questions above, know that you are not alone. The period we live in makes it difficult to stay still for any length of time, not to mention quieting the noise inside of us. We are constantly bombarded with information that creates pressure to keep up and that interrupts our focus on more meaningful things.
The fast-paced lifestyle, however, doesn't allow for deeper reflection. Instead it pushes us to scroll through feeds on our phones mindlessly. There is a near constant pressure to stay informed and updated, and a fear of missing out (FOMO) when we try to put our phones away.
As a psychotherapist based in Copenhagen who mostly sees internationals, I have spoken with many clients who experience these difficulties. The virtual world that we spend so much time in is causing people stress and loneliness, and often the very sense of disconnectedness we seek to avoid.
The purpose with this article is to bring awareness to the correlation between the digital world and mental health issues.
Moving towards good mental health requires that one is in touch with ones own physical, emotional and intellectual needs. It doesn't necessarily mean that these needs are always met, but it indicates an awareness of them and an intention to meet them. This means tuning in to and striving towards taking care of oneself.
We live much of our lives in a digital world where the focus is on external validation. For instance, when you see something you want to take a picture of, it is less about engaging the subject and remembering, and instead is all about showing and sharing. The need to be seen by others and to share with others is immense and it forces an unhealthy focus on external validation.
Sharing with others has become more important than taking time to nurture ourselves. The focus is on informing the external world rather than being present and enjoying the moment.
You might be asking yourself, Why can't we do both? Here's where the true dilemma lies.
When we try to think about who's liking our post or whether we received that email, while at the same time trying to be grounded in the present, we wind up with only a superficial level of attention on any one thing. Furthermore, due to splitting between thoughts and states, we seldom get to be in the moment and never truly allow ourselves to relax.
Katarina Gospic, one of the leading brain scientists in Sweden, explains it well by talking about the need to check our phones as a natural part of a system of rewards. Our brains are seeking the reward we get every time we get a like, a positive comment or anything that makes us feel good in the moment. It's an instant reward, an external validation that we are liked and okay in the world. However, these rewards are short-lived, so we keep checking our phones, hoping to receive another positive reassurance, again and again.
It's all part of an “intermittent reward system”, as Gospic so well explains it.
In my therapy practice, I have noticed that the number of clients who rely on their phone for repeated daily rewards is growing. As mentioned above, my clients are primarily internationals living in Denmark, and this appears to be making their over-use of social media even worse. Our reliance on social media for comfort and validation is sometimes even greater because we are often more disconnected. The outcome, however, is the opposite. Our clients report feeling more isolated, depressed and anxious when seeking connection in these ways.
In treating clients with an overuse of social media, we gradually expose them to whatever might be difficult for the client. In this case, we create a treatment plan that helps clients engage more with people in person, and spend less time seeking the short-term rewards on their phones.
We have noticed a direct link between the use of the phone and avoidance behavior. The more we avoid engaging in real life, the more we retreat to the use of the phone, which results in more negative feelings.
In fact, the use of the phone resembles the use of alcohol and drugs in the sense that we use it to get an instant reward and to escape the reality we are in. This explains why more and more digital detox camps are being set up all over the world.
Another part of this reward system is the thinking process behind it. Every day we hear our clients share how they compare themselves to others on social media and the pressure they feel to meet the social expectations of good looks and successful lives. For some, there is a constant race to become better, prettier, and more successful, and those who don't pause to reflect get caught up in trying to meet these impossible and imaginary goals, slowly but surely moving the focus from thinking about what is important to us, and instead buying into the ideals we see around us.
Furthermore, the virtual world often presents filtered versions, where the majority focuses on sharing only the most beautiful and most successful parts of life, leaving many who already have low self-esteem to become ever more insecure and stressed.
For some, it even leads to comparison and competition rather than sharing in others happiness or good fortune.
Externally, we are chasing to get more and internally we have never been lonelier.
What can be done?
We have more ways to connect and communicate than ever before, yet we have never been more disconnected. The need to be heard, truly and deeply is huge. So, how do we get back to our true selves? Is there a way to find a balance between the external and the internal world? We believe there is. If you have read up to this point, you might be one of those who realizes the problem but lacks the tools to change the current state. If so, you are off to a good start.
Here are some specific steps you can take to begin finding the balance you need:
Awareness is the first step. Before we can make any changes, we need to acknowledge the problem.
Secondly, write down your individual needs. Try to make time for every single one of them during your week. Talk to your partner or friends or anyone who you trust about this process. Change can be hard as it requires you to challenge old ways of thinking and to step out from your comfort zone. Sharing with someone allows you to get support and to hear your own thoughts and feelings.
Limit the time you spend on your phone. For this, consider using one of the apps that reports back to you how much time and what you have used it on. Then set achievable goals.
Try to use the phone with intention rather than for mindless scrolling. Have set phone times and stick to those boundaries.
Spending less time in the virtual world will lead to more time in real life. Think of the things you have wanted to do for a long time but didnt have time to do. Here is your chance! Read, study philosophy or astronomy, explore your local environment, develop new friendships, attend evening classes, learn to meditate.
Pay attention to all the things you get done when you limit the time on your phone and notice the effects it has on your mental health. Notice how you feel.
- Evaluate before and after. Write down the results gained from restricted phone use and more time spent on your personal needs. This can be done as soon as a week after you start out.
One of our most profound findings from restricting phone use is a more peaceful everyday life. Freeing yourself from the need of external rewards allows you to get in touch with your internal needs. Once you become aware of your needs, you will also start thinking of ways to meet them. This opens the door for healthy habits such as physical activity, meditation, reading, playing and so on.
Weve also noticed a sense of regaining control over daily life once these boundaries were implemented. Our clients report a feeling of freedom to plan their days and follow through with activities, rather than getting sucked into talking or scrolling on the phone. There was an overall increase in satisfaction with the time spent.
To conclude, we would say that by not escaping reality, we are given the chance to notice what is going on around us, and to begin to more readily face some of the many challenges many internationals face when starting life in a new place.
Edita Petojevic has lived outside of her home country for most of her life. She received a B.A. in psychology from Jacksonville University in Florida, United States and an M.A. in Integrative Psychotherapy and Counselling from Roehampton University in London. She sees clients in English and Swedish at the MacFarlane Psychology Group, a Copenhagen practice offering psychotherapy for internationals.
China deploys anti-ship missiles in the desert making them harder to intercept
Beijing has announced it has deployed intermediate ballistic missiles to the country's north-we..
Beijing has announced it has deployed intermediate ballistic missiles to the country's north-west region, saying the weapons have the capacity to destroy US ships entering disputed waters in the South China Sea.
- The missiles can fire long distances and would be difficult for US ships to shoot down
- Defence strategy expert Dr Malcom Davis said the move means China can back up its threats
- The news came after a US guided missile destroyer passed through the South China Sea
The DF-26 missiles — which have been previously dubbed the 'Guam Killer' or 'Guam Express' by Chinese media and defence experts — are capable of carrying conventional or nuclear warheads.
They have a range of 4,500 kilometres, making them capable of reaching as far as Guam in the east and Indonesia in the south, providing Beijing with a powerful weapon as tensions continue to rise in the South China Sea.
According to Chinese state media publication The Global Times, the DF-26 missiles are now stationed in north-west China's sparse plateau and desert areas, carried on the backs of trucks able to traverse the harsh terrain.
Speaking on condition of anonymity, a Beijing-based military expert told the Times that positioning the missiles deep in China's mainland made them more difficult to intercept as it allowed the missile to enter its final stages at a high speed.
Footage on CCTV showed trucks carrying the missiles driving through rough terrain and sand dunes.
The missiles were first paraded in 2015 and China confirmed they were now operational in April last year, but this is the first footage of the missiles outside of a parade.
It is unclear when the missiles were moved to the northwest region, the Times reported. (more…)
Melbourne driver who cheated death when sign fell on car in no rush to drive again
Related Story: Dashcam footage shows moment car was crushed by falling freeway sign
The Melbourne ..
The Melbourne driver who cheated death when an overhead road sign fell and crushed her car says she cannot believe such an accident could happen in Australia.
- A second sign on the Tullamarine Freeway has been taken down as a precautionary measure
- An inspection of similar-sized sign and gantries is underway
- VicRoads says an independent investigator has been brought in to determine what happened
Extraordinary dashcam footage shows the moment the five-by-four metre sign fell in front of, and then on top of, Nella Lettieri's car as she was travelling on Melbourne's Tullamarine Freeway earlier this week.
While the 53-year-old was not seriously injured, she is bruised and battered — and wondering how she is still alive.
"It felt like a roller door had slammed shut in front of me," Ms Lettieri said.
"I've gone to swerve, but as I swerved, it just felt like the sign was actually falling on the car.
"And it just kept bouncing, and I felt like it was pushing me to the right, and I'm thinking, 'OK, is it going to stop?'"
She thought the metal object may have been from a plane landing or taking off from the nearby Essendon Airport, or from a truck on the freeway.
But she was shocked to discover it was actually an overhead sign, meant to be directing drivers to their destination. (more…)
In his Brexit speech in Wakefield, Jeremy Corbyn again demanded the impossible
Speaking in Wakefield this morning, Jeremy Corbyn restated his demand for a solution to the Brexit i..
Speaking in Wakefield this morning, Jeremy Corbyn restated his demand for a solution to the Brexit impasse that appears effectively impossible: a general election.
In what is likely to be his last major public statement before MPs vote on the withdrawal agreement next Tuesday, he attempted to redefine the terms of the question facing both the Labour leadership and its MPs – from those that threaten to stretch his fissiparous electoral coalition to breaking point, to those which, on paper, unite it.
That resulted in a speech whose thrust was an appeal to class consciousness from Remainers in Tottenham and Leavers in Mansfield, rather than any meaningful debate over the validity or viability of Brexit itself. “Youre up against it,” Corbyn said, citing austerity, stagnant wages, and the cost of living crisis, “but youre not against each other.”
Accordingly, his cursory repetition of Labours policy – that a second referendum should remain on the table as an option in the event a general election does not happen – came with a caveat so huge that it amounted to an implicit dismissal of a so-called peoples vote. “Any political leader who wants to bring the country together cannot wish away the votes of 17 million people who wanted to leave, any more than they can ignore the concerns of the 16 million who voted to remain.”
But despite the fact that his attention was more or less exclusively focussed on the question of what sort of future relationship with Europe would negotiate – with the fact of the divorce undisputed – Corbyn categorically ruled out doing anything but whipping his MPs to vote against the withdrawal agreement. The vast majority of them will do so on Thursday, after which point Corbyn said, as expected, that Labour would table a motion of no confidence in the hope of securing an election and with it the chance to renegotiate Brexit (rather than, say, holding a second referendum).
Notably, however, he did not specify a timescale for tabling a confidence vote after Mays deal falls – despite several of his shadow cabinet ministers insisting that he would do so “immediately”. He instead put on the record the more cautious line briefed by his team yesterday: “Labour will table a motion of no confidence in the government at the moment we judge it to have the best chance of success.”
That statement of intent was followed with a caveat seldom offered by shadow cabinet ministers sent out to spin the partys line on Brexit. “Clearly,” Corbyn said, “Labour does not have enough MPs in parliament to win a confidence vote on its own.” As he himself alluded to when he urged opposition MPs to join Labour in voting against the government, Labours chances remain slim until such time that the ten DUP MPs drop the government. (That every other party will is a racing certainty.) Paradoxically, the defeat of the withdrawal agreement – and with it the backstop Mays sometime coalition partners object to – will make that chance even slimmer.
We know from what Corbyn said this morning that the Labour leadership will not whip its MPs to approve Theresa Mays Brexit, back a second referendum out of choice – both courses threaten its electoral base in different ways – or support any attempt by Downing Street to make the Brexit deal more amenable to Labour MPs by tacking on guarantees on workers rights. That strategy has held until now.
But failure to roll the pitch for any alternative at all – or, indeed, for the inevitable breakdown in party discipline after Mays vote is defeated and Labour has no way to bind MPs who seek mutually exclusive Brexit aims – will make the messy politics of the aftermath of next Tuesday rather more difficult to finesse.
Patrick Maguire is the New Statesman's political correspondent. (more…)
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