In today’s digital age, media is an omnipresent part of our lives. From social media to news outlets, our screens are filled with a constant stream of information and stimulation. As a therapist, I often encounter clients grappling with the effects of media consumption on their mental and emotional well-being. Understanding the relationship between media use and the nervous system can provide valuable insights into how we can manage our media habits for a healthier lifestyle.
One recurring theme I notice in therapy is the disconnect between how people wish to spend their time and how they actually do. Many express a perpetual struggle with time, often feeling overwhelmed or drained. Yet, I encourage clients to take a moment and check their screen time.
Go ahead, take a look… I’ll wait.
If you’re like most people, that number might have been a bit shocking. Now, think about how you spent that time. Were you mindlessly scrolling through endless feeds? Watching TikToks? Searching for information about health concerns? Engaging in heated online debates? Or perhaps you found yourself comparing your life to the seemingly perfect lives of friends on social media?
It’s crucial to consider what we’re consuming. Just as we pay attention to the food we eat, we should also reflect on the media we ingest. Each choice influences our mood, energy levels, and overall mental state.
The Nervous System Basics
Our nervous system consists of two main parts: the central nervous system (CNS), which includes the brain and spinal cord, and the peripheral nervous system (PNS), which connects the CNS to the rest of the body. The nervous system is responsible for regulating our responses to stress and managing our emotional and physical states.
- Sympathetic Nervous System (SNS): This is our "fight or flight" system. It activates when we encounter stress, triggering physiological responses like increased heart rate and heightened alertness.
- Parasympathetic Nervous System (PNS): This is our "rest and digest" system. It promotes relaxation and recovery after stress.
The Effects of Media on the Nervous System
- Mindless Scrolling: Engaging in passive consumption often keeps us in a heightened state of arousal, activating our sympathetic nervous system. This can lead to increased anxiety and a sense of overwhelm.
- Negative News Cycle: Exposure to distressing news can lead to a phenomenon known as "news fatigue." Continuous exposure to negative information can result in chronic stress responses, impacting our overall well-being.
- Negative Comparisons: Scrolling through curated lives can trigger feelings of inadequacy and self-doubt. This emotional response can further stress the nervous system, keeping us in a cycle of negative self-perception.
- Engagement in Conflict: Arguing with strangers online might provide a momentary thrill but can leave us feeling drained and agitated, perpetuating a fight-or-flight response.
- Quality of Content: Consuming enriching material—like educational videos, inspiring podcasts, or thoughtful articles—can activate our parasympathetic nervous system, promoting relaxation and curiosity.
Experimenting with Media Reduction: Tuning Into Your Nervous System
It can be worthwhile to experiment with your media consumption in ways similar to how you might adjust your diet. If you notice a discrepancy between how you currently spend your time and how you would like to spend it, consider practicing media reduction and assessing how it affects your well-being.
If you’re not quite ready to unplug, that’s perfectly okay. A simple yet powerful step is to pay attention to how your body responds to what you’re consuming. Is your body tensing up while you watch the news? Do you feel a wave of self-loathing as you scroll through another influencer's post about their daily meals? Just check in with yourself.
The Challenge of Staying Informed
A common rebuttal I hear is the reluctance to unplug due to a strong value placed on being informed. I understand and respect this perspective. However, it's important to recognize that just as every body is unique, so is every nervous system. Understanding what your nervous system can tolerate while maintaining a regulated state is worth exploring.
Taking Control of Your Media Diet
For those considering making a change, here are some suggestions to help you get started:
- Identify Your Goals: Reflect on what you want to achieve with your media consumption. Is it to feel less anxious, to be more present, or to engage in more enriching activities?
- Assess Your Consumption: Take note of your screen time and the types of media you engage with. What makes you feel good? What drains you?
- Set Boundaries: Designate specific times for media use and incorporate breaks. This can help prevent burnout and restore balance.
- Curate Thoughtfully: Follow accounts and sources that uplift and educate you. Unfollow or mute those that evoke negativity or anxiety.
- Engage Actively: Instead of passively consuming content, try to engage with it critically. Ask yourself what you’re learning and how it impacts your feelings.
- Prioritize Offline Activities: Make time for hobbies, exercise, and face-to-face interactions. These can provide a fulfilling counterbalance to digital consumption.
Conclusion
In a world where media is a constant companion, being mindful of its impact on our nervous system is crucial. By understanding how media affects us and implementing strategies to manage our consumption, we can cultivate a healthier relationship with the digital world. Remember, it’s about finding balance—nurturing our minds and bodies in an age of information overload.
If you find yourself struggling with media-related anxiety or stress, consider reaching out for professional support. Together, we can explore your relationship with media and develop personalized strategies to promote your well-being.