Unplug – Eliminate Stress and Practice Self-Care

Part of a renewal process is to rid yourself of the stressors around you and reset your mind and hormones to a more neutral space. This does not mean to meditate alone, although this may be energizing to you. It means to get out and experience the things that made your heart jump as a child. Spark your creativity with a great conversation with a close friend.  Take a brisk walk or jog through a place that you think of as “your happy place” – a city street, a park, a nature trail, or even your own backyard. Shut down and unplug: no phone, no computer, and no television. Boil water for tea in a kettle instead of microwaving it. Take your bike instead of your car. Read a paper book.

“I find it refreshing to unplug from it for a while. You kind of forget how deeply you get embedded in it.” – Will Wright

Unplugging yourself from technology, where it is for work or your social media circle, can be a very hard thing to do. We know it may not be best for us but the pull to be engaged with a virtual world that connects us all globally is addictive. We can suffer from “FOMO”, the fear of missing out. What if we miss the latest tweet? What if we don’t get that work email at 9 PM and immediately respond? What if we read that pile of books sitting in the corner of our room, instead of binge-watching Netflix? What if we just unplugged?

Now, this isn’t about technology being bad. We need technology in order to function in society, in our workplaces and homes. We can find joy in it. It can keep us connected to our loved ones in many ways, especially those who live far away. Technology has changed the way we shop, eat out and go to the bank. However, we have begun to live with this technology all the time. There isn’t really a breather. Our breaks from work have us ending one form of technology (our work computer) to another for pleasure (our phones and smart TVs).

Many of us seek minimalism, self-care, calmness, yet we keep falling short. That is because our bodies and our minds need a break from it all and it must be longer than a 10-minute meditation or a good night’s sleep, you know the one that you stared at your phone until your eyes were weak with exhaustion? It disconnects us from the process of life itself, which strikes a chord in many, which is probably why this video has 51 million views.

How Can Unplugging Improve Your Health?

Sleep

Not only does staying up all night looking at our phones or tablets decrease the amount of time we sleep, but we are also creating a learned association of our beds as being somewhere that we do not just sleep – we also socialize, shop, study, and work. The sleep-inducing hormone, melatonin is suppressed by the light from our devices, disrupting our circadian rhythms or sleep-wake cycles decreasing the benefit of the sleep we do get.

If melatonin levels are not high enough, this hormone cannot quench the oxidative stress that damages our cells, immune system and mood. Melatonin can also help with depression and relieve pain. Stress can also have a negative effect on melatonin production, affecting your sleep as well.

Cognitive Function

According to a study by B Sparrow, “Googling” can be useful but can have “cognitive consequences of having information at our fingertips”. The theory is, that the more information we can simply look up, the less reason we will have to remember any of the information we see. Our recall memory suffers when we use technology to gain information.¹

Do you know how, if you forget your phone, you are so aware of not having it? The same is true when you do have it, and studies show that a cell phone is distracting enough to interfere with performance on mental tasks.

Mood

Spending unplugged time on your relationships or partaking in your favorite non-digital activities can help you re-focus and re-engage in the things that bring you joy outside of technology.

Get Active

Less time sitting and staring at a device, means more time you can get out and be active. Walk, run, go rock climbing, or jump rope like when you were a kid. Get your circulation moving and your heart rate up. Clear your mind and strengthen your muscles. Staying active will also help with your mood and sleep, as well as being an excellent stress-buster.

Here are a few pre-digital aka retro activities that you used to do that may be great mood-boosters:

• Letter writing – with a pen and paper. Write your elderly aunt or write yourself a letter. Write a bucket list. There is something unique and satisfying when you write by hand. It also helps you focus on one task. Letters can also be emotionally cleansing.
• Explore the outdoors. Shut off your phone and take a walk outside. Pay attention to where you are, what is going on around you. It can be your neighborhood or a museum nearby. Many times we see people on our Instagram feeds traveling to exciting places and doing exciting things, you can do the same right where you are. You just have to be present for it to happen.
• Complete a project that has been on your mind or sitting unfinished for the longest time. Sometimes we feel like we have no time, because our creativity is actually stalled by technology. It is too easy to get wrapped up watching everyone else being creative. You know all those DIY videos you watched the past year? It doesn’t have to be big or something permanent. Always wanted to try rock painting? Do it. Always wanted to learn how to cook a red velvet cake? Go for it. Just unplug and be there in the moment.

Eliminate Stress

Unplug and reduce your stress by improving your sleep, mood, and cognitive functions. If we are taking care of our body and mind properly, we are less likely to be putting stress on ourselves. We are also more at peace because we are not stressed from comparing ourselves to everyone else’s Instagram worthy moments. It is important to remember you are seeing the tiniest fraction of a person’s day or life.

5 Tips for Self-Care

Self-care is not selfish. It is a method of regenerating yourself to feel healthier mentally, physically, and emotionally. Then you are ready to give from yourself to others without feeling drained and burdened. Pampering yourself doesn’t have to take a long time.

Here are five self-care ideas that will take no more than 15-30 minutes to feel pampered and loved by yourself:

1. Meditation

Spending even 10 minutes in prayer or meditation after waking can help your brain focus better and boost memory. Feelings of relaxation and positivity such as gratitude also increase. Meditation is a great way to pamper yourself in a very short period of time increasing those self-care vibes!

2. Art Journaling

Art journaling is a form of art therapy that has long been known to help de-stress, self-soothe and help with coping during distressful or traumatic times in one’s life. Art journaling is simply a method of telling one’s feelings and emotions through visual journaling rather than writing it down. Many people find this expression of events to be calming, positive and balancing. It has also been found to help with anxiety and depression. Not feeling up to creating an artistic journal? Try coloring, as this has also been found to have many of the same benefits. Either way, tapping into our creative side is a refreshing and exhilarating self-care activity.

3. Take a Walk

Get out there and take a walk, but try to walk a different path than you usually do. Getting off the beaten path really can help you jump out of your comfort zone. This can help get the creativity you have dormant to emerge and who knows what new passions and pursuits this may encourage? Walking also improves circulation and mood.

4. Binge Watch Something

Go ahead and binge watch that show on Netflix, just make sure it makes you laugh…hard. Laughter is an important part of well-being. It decreases stress and reduces cortisol (stress hormone) and epinephrine (adrenaline) levels. It also increases serotonin, the body’s natural anti-depressant. Laughter also boosts our sense of well-being and promotes a positive outlook on life.

5. Enjoy an Iced Golden Latte

An iced golden latte is a delicious way to cool down on a hot summer day and benefit from anti-inflammatory spices. This drink also soothes and is wonderful just before bed to help you feel relaxed and recharged for the next day.

In a small saucepan, heat 1 cup of coconut milk and add spices (1 tsp. dried turmeric, ½ tsp. fresh ginger, ½ tsp. black pepper, 1/8 tsp. cardamom, ½ tsp. cinnamon) until just simmering. Whisk in 1-4 tsp. raw honey and ½ tsp. vanilla extract. Remove from heat. Let steep for 10 minutes. Pour golden milk over ice, stir, and enjoy!

Whatever self-care activities you decide to incorporate into your summer, remember it doesn’t take long to feel good about yourself and take care of your mind and body. Even the smallest gesture can bring kindness and love to yourself that you may have been missing with all of the stressors and busyness of everyday life.

“Find what makes your heart sing and create your own music.” – Mac Anderson

Reference

1 Google Effects on Memory: Cognitive Consequences of Having Information at Our Fingertips, Betsy Sparrow, Jenny Liu, Daniel M. Wegner, Science. 2011 Aug 5;333(6043):776-8. https://doi.org/doi:10.1126/science.1207745. Epub 2011 Jul 14.