Digital Overload: Strategies for combating stress in everyday digital life
The digital world has a profound impact on our brain. The constant flood of stimuli from technology can cause stress, which has a negative impact on health and concentration. But we can do something about it. Neurotrainer Luise Walther explains which tips can help in everyday life.
Contents
The brain needs rest
What can you do about digital stress?
Relief through Neurotraining
Reprogramming the Brain
5 Triggers Against Digital Overload
Digitalization undoubtedly has an enormous impact on our lives. We can obtain information, communicate and be entertained around the clock using smartphones, tablets and the like. This is a great achievement, but it also entails risks. The rapid development of technology is a major challenge for our bodies, especially for our brain and nervous system, which has not fundamentally changed for millions of years.
The flood of messages, emails, pop-ups and social media content means that we are more easily distracted and constantly switch between different screen tasks. However, human attention is limited and can only be effectively focused on one thing. There comes a point where our Stone Age brain can no longer handle the amount of information. The result: digital overload.
The brain needs rest
Luise Walther, an expert in neurotraining, explains the phenomenon as follows: "Due to constant multitasking, our brain is permanently in a state of stimulation and alert. This can lead to an overproduction of stress hormones. If we do not allow ourselves sufficient rest breaks to reduce the stress, and do so over a longer period of time, the system will eventually go on strike."
The result can be tension, headaches, tiredness, irritability, difficulty concentrating and a drop in productivity. For some, the stress that has not been digested during the day even continues into the night: they suffer from teeth grinding.
What can you do about digital stress?
Anyone who wants to avoid digital overstimulation and prevent health problems should become aware of how they deal with stress. "Instead of constantly pushing themselves, it is important to take measures to regulate stress. It is about directing attention to your own body perception so that you do not overload your brain. This is the only way to avoid chronic stress with its negative effects on the body and mind," explains Walther.
Regular exercise, a balanced diet, sufficient sleep, strict screen breaks and relaxation techniques such as meditation help to reduce stress and improve your health style.
Relief through Neurotraining
In addition, movements from neurocentric training can help to relieve the strain on our nervous system. In order for our body to function smoothly, the brain needs precise information from it, which it evaluates and processes. These sensory signals come from the eyes or the sense of balance, for example. If the quality of the transmitted data is inadequate, the nervous system reacts with protective mechanisms such as muscle tension or pain.
With targeted exercises you can improve the connection between body and brain. Various tools such as vision charts , breathing belts or colour glasses can help with this.
Reprogramming the Brain
The question remains how to integrate the health tips into the already busy work and family routine. In order for this to work in the daily routine, we need suitable triggers that influence our behavior by drawing attention to certain actions.
Neuro-coach Walther says: "A simple example is the ringing of the alarm clock in the morning, which signals us to get up and start the day. Sweets lying in the kitchen can also be a trigger that tempts us to eat them as unhealthy snacks."
If we become aware of how stimuli influence our behavior, we have the opportunity to create positive incentives. These can help us establish new habits or change existing ones. Here are 5 tips to help you reprogram your brain.
5 Triggers Against Digital Overload
1. Time-related triggers:
- After 60 minutes of intensive screen work, take a short active break. You can plan this with a timer or calendar entry, for example, and simply place the breathing belt next to your desk.
- Schedule a 10-minute exercise break before lunch and after each coffee break.
- At the end of each work block, perform a short exercise sequence.
2. Visual triggers:
- Stick the eye chart on your office door and every time you leave the room, do some eye exercises.
- Put a post-it on your screen with the reminder: “Let your gaze wander into the distance.”
- Set an image as your screen background that reminds you of active breaks.
3. Sound-related triggers:
- Use relaxing background music to accompany a short break from exercise.
- Use every ring from your cell phone, telephone or doorbell as a reminder to do a breathing exercise.
- Use a reminder app with soothing nature sounds to signal your breaks.
4. Location-based triggers:
- When working from home, use the view out the window as a reminder to do a short breathing exercise.
- See the walk to the kitchen or printer as an opportunity for an active break.
- Use the walk to the toilet to do a quick relaxation exercise on the way.
5. Self-reward trigger:
- After a long phone call, plan a short breathing exercise to reward yourself.
- After completing a long list of emails, reward yourself with a quick visual relaxation.
- After finishing an important meeting, take a minute to breathe consciously and enjoy the moment.
