Feeling depressed? Take a digital detox

Dubai - The constant connectivity of many UAE residents could end up leading to depression among many people.

As people around the globe celebrate World Health Day, experts are warning that the constantly connected lifestyles of UAE residents may impact physical and mental well-being and even lead to depression.
This year, World Health Day is being held under the theme of "depression: let's talk". According to estimates, approximately 300 million people around the globe suffer from depression, coming from all ages and walks of life. The number is expected to grow in the coming years.
Dr Pablo Vandenabeele, the Clinical Director for Mental Health for Bupa, an international health group, noted that the constant connectivity of many UAE residents could end up leading to depression among many.
"There are studies that prove the correlation between smart phones, social media, and depression. These findings are also seen in day-to-day clinical practice," he said. "Technological advances have created an an 'always on' work culture, where people are expected to be on call and responding to emails day and night."
A 2016 report from We Are Social - which studies digital, social and mobile usage around the world - found that UAE residents spend an average of three to four hours on the Internet per day, using either computers or mobile phones. Of the 92 per cent of UAE residents that use the Internet, 68 per cent have social media effects, highlighting the fact that the need to be constantly connected is very real and may be one of the reasons for an increase in depression in the UAE.
"It is impacting on work-life balance, which unsurprisingly affects physical and mental wellbeing," Dr Vandenabeele added. "Those who are able to switch off when they get home tend to sleep better, respond better to stress and overall feel more satisfied."
According to Dr Vandenabeele, social media has caused people to feel the need to be "hyper connected" and constantly in the loop.
"Work aside, Apple recently revealed that iPhone users unlock their phones around 80 times a day on average," he said. "This can often leave people feeling anxious when they are disconnected from online conversations or instant information."
"We also see anticipatory anxiety of an e-mail overload after a period of annual leave or disconnect from work," he added.
"It is therefore important for employers and individuals to develop a degree of tolerance and acceptability for people to not always respond to digital communications."
If one is feeling anxious due to social media or technology as a whole, Dr Vandenabeele recommends a "digital detox".
To detox from electronics, Dr Vandenabeele recommends a number of steps, starting with forgetting one's phone when one is at home or out for dinner.
"Many of us will find ourselves checking our phones while watching television or having dinner with friends or family," he said. "Try leaving your phone out of reach in another room - the effort to go and get it is likely to help you stay away for the time being."
"It's important to enjoy the moment," he added. "All too often we see people in restaurants, individually checking their phones whilst ignoring the opportunity to enjoy their present company."
Additionally, Dr Vandenabeele advocates turning off notifications, which he says our bound to interrupt one from the task at hand.  "One study shows that it can take almost 25 minutes to get back. once you've been interrupted," he said. "Disable push notifications from those apps that you find distracting to help you stick to your goals."
Dr Vandenabeele also recommends forming habits - such as making morning coffee time device free - and using an alarm clock rather than a phone, so that it isn't the first thing one see's in the morning.
Lastly, Dr Vandenabeele noted that technology should have no place near one's bed.
"Tablets and smart phones emit blue light, something which suppresses the body's natural sleeping hormone, melatonin, and can make for a disruptive night's sleep," he said. "To ensure you get a full night's rest and wake up ready to tackle the day ahead, leave your smart phones and tablets elsewhere."
'Expat children particularly at risk'
The problems caused by constant connectivity and social media might be particularly harmful to expat children in the UAE, according to Dr Binu George, Consultant Paediatrician (Paediatric Neurodevelopment and Neurodisability), King's College Hospital London, Medical & Surgical Centre, Abu Dhabi.
"It is a fundamental requirement for the child to have his family around him. This does not mean just the immediate family but extended family," he told Khaleej Times. "Hence, it is quite possible that children, who are living in small expat nuclear families in the UAE are subjected to much more isolation."
"This may be amplified by brief contacts on social media making the gap in their support networks much more obvious, which consequently may fuel anxiety and may lead to depression," he added.
Uncontrolled exposure to social media, Dr George added, may "leave children vulnerable to psychological experiences, which they may be unable to handle."
'The false social experience provided by the internet leads to the abnormal development of the understanding of relationships, social rules and norms, and ultimately to a distorted self-esteem," he added. "All of these may contribute to mental health issues and specifically depression."
What's Digital Detox
> Forget your phone when at home or with family or friends
> Turn off notifications
> Form device-free habits
> Use an alarm clock, not a phone
> Keep phones and tablets away from sleeping area
bernd@khaleejtimes.com