Unplugging post-festive season: How digital detox can facilitate well-being

In an age dominated by screens and social media, the aftermath of the festive season often leaves many feeling drained; not just from holiday celebrations, but from the overwhelming digital engagement that accompanies them.

The joy of connecting with friends and family is often overshadowed by feelings of anxiety, stress, and burnout that can stem from excessive screen time and social media use.

Mid-day.com spoke to Dr. Kedar Tilwe, Consultant Psychiatrist, Fortis Hospital Mulund and Fortis Hiranandani Hospital, Vashi, to understand the importance of digital detoxing after the festivities, and the profound impact of our online habits on our mental well-being. People who have opted for a digital detox also share their experiences.

The signs you need a digital detox
As the celebrations come to a close, many may not realise they are exhibiting signs of digital fatigue. Dr. Tilwe identifies several indicators that suggest it might be time for a break from our devices. "Mindlessly doom-scrolling or binge-watching for hours can lead to neglecting essential daily tasks and self-care," he notes.

Another sign, he says, is choosing to engage with screens over spending quality time with loved ones. "Snubbing partners, family, or social interactions to get your digital fix may mean that you need to reassess your digital habits," he adds.

Understanding the causes of post-festival anxiety
The pressure to keep up with the demands of social media can lead to increased anxiety, particularly during high-engagement seasons like festivals. Dr. Tilwe points out several underlying reasons for this stress:

• The festive season, often marked by social media buzz and an abundance of online sharing, can lead to feelings of stress and anxiety. There is this pressure that makes you want to keep up with the demands of social media.
• The pressure to catch up on unfinished tasks can become overwhelming too. People often experience ideas of guilt about the engagements and commitments they missed out on, which can heighten stress levels.
• This sense of urgency, combined with disrupted daily routines, often leaves individuals feeling anxious and unsettled as they try to transition to normalcy.

Recognising these triggers can help individuals take proactive steps to mitigate their effects.

The impact of excessive screen time on health
The relationship between screen time and health is increasingly concerning, especially during and after festive seasons. One of the most concerning impacts is its effect on sleep quality. Excessive digital engagement can affect sleep, focus and emotional health.

Dr. Tilwe informs the blue light emitted by screens disrupts the natural sleep-wake cycle. This disruption can lead to a cascade of negative outcomes, including lethargy, irritability and difficulty concentrating. These issues can create a cycle of fatigue and emotional distress, further emphasising the need for a digital detox.
Many people experience ‘burnout' after extensive online interactions during the festive season. Dr. Tilwe describes burnout as a state of mental, physical and emotional exhaustion that often arises from prolonged screen engagement. This exhaustion can manifest "a sense of physical as well as mental fatigue".

The increase in social media engagement around festive seasons often correlates with a rise in individuals seeking help for screen addiction. Dr. Tilwe observes that clients commonly report issues like decreased self-esteem, anxiety, lowered frustration tolerance and sleep disturbances.

Small steps toward healthier digital habits
So, how can we reclaim our time and mental space after the holidays? Dr. Tilwe suggests several immediate and manageable steps.

• Utilise digital timers and mobile nightlights to help regulate screen time effectively.
• It's also crucial to practise good sleep hygiene, turn off screens at least half an hour before bedtime, and encourage the whole family to do the same.
• These small adjustments can lead to significant improvements in overall well-being.

Battling the comparison culture
Social media thrives on the culture of comparison. Seeing others' posts can trigger feelings of inadequacy and lower self-esteem.

"Apart from the fear of missing out (FOMO), constant comparisons over social media converts a happy experience to a mathematical calculation of likes and shares resulting in feelings of devaluation and low self-esteem," Dr. Tilwe explains.

To counter this, he recommends focusing on the experience itself and sharing content at the end of the day rather than during the celebrations. Avoiding social media while enjoying festivities can significantly lessen FOMO and enhance your overall experience.

By shifting focus from external validation to personal fulfillment, we can enhance our mental well-being.

To further highlight this, 23-year-old Twisha', who is currently preparing for CAT and has opted for a digital detox, shares, "The best part of taking this break is that I don't know what people are posting on social media so I won't care that I'm just sitting in my bed wearing my pyjamas eating sweets and see others go out, have fun in their way; I mean I won't have anything to compare myself with, so that's my way of being away and content with myself."

The long-term benefits of a digital detox
As social media has become an integral part of our lives, maintaining a proper digital detox schedule will allow for improvement in our focus and concentration. When sleep disturbances are reduced, there is overall improvement in our physical and mental well-being.

Engaging in regular digital detox practices can yield substantial long-term benefits for mental health. Dr. Tilwe emphasises that maintaining a balanced digital lifestyle can enhance focus and concentration.

"Improved sleep leads to better physical and mental health outcomes, helping individuals regain their vitality and emotional balance. These benefits are especially pronounced among younger demographics, such as teens and young adults, who frequently navigate the complexities of social media," he says.

Mindfulness practices to stay connected
In a world where social media is often perceived as the only means of connection, incorporating mindful practices can help foster genuine connections without feeling disconnected.

"Mindful breathing, mindful eating, five sense exercise and grounding are some of the mindfulness-based techniques which shall help a person stay and enjoy the present moment," Dr. Tilwe explains.

The five-sense exercise involves spending time observing your surroundings using all your five senses to anchor yourself in the present moment. These practices can help mitigate the overwhelming feelings that often accompany excessive digital use.

Sharing how digital detox helped her, Megha', a 21-year-old engineering student, says, "I decided to try this (digital detox) because I was not feeling nice. I'm not a photogenic person in general, so I rarely post my pictures online. And during festivals or academic year end, people tend to post so much but I don't, so I usually take a break because I know that I'm going to get FOMO for sure and just feel good in my zone."

As we navigate the post-festival landscape, it's vital to acknowledge the role that digital engagement plays in our mental well-being. By recognising the signs of digital fatigue, understanding the sources of our stress, and implementing small, manageable changes, we can begin to restore balance in our lives. A digital detox is not just a temporary escape but a necessary practice for sustaining our mental well-being in an increasingly digital world.

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'Names have been changed

Disclaimer: This is for informational purposes only. Consult a qualified expert for personalised guidance.