Digital Wellbeing: Tools for Mental Health by Dr. Deepali Negi
Explore the impact of digital technologies on mental health and discover strategies for fostering digital wellbeing. Dr. Deepali Negi, a specialist in Addiction Psychiatry, provides insights on the challenges and opportunities in the digital age.
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Presentation Transcript
Digital Wellbeing Tools for Fostering Mental Health Dr Deepali Negi DM (Addiction Psychiatry) Resident National Drug Dependence Treatment Centre and Department of Psychiatry AIIMS, New Delhi
INDEX: UNDERSTANDING THE CHALLENGE INTRODUCTION DIGITAL WELLBEING TOOLS AND STRATEGIES CONCLUSIONS Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
1. INTRODUCTION INTRODUCTION
POSITIVES OF DIGITAL SPACE GLOBAL CONNECTIVITY ACCESS TO INFORMATION CONVENIENCE & EFFICIENCY INNOVATION & CREATIVITY ECONOMIC GROWTH Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
DARK SIDE OF DIGITAL SPACE Techno-stress Information overload and spam IT addiction and IT anxiety Hacking and malware Privacy concerns Online theft, cyberbullying, cybercrime, sexual crimes Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
DIGITAL AGE & MENTAL HEALTH Digital space: a double-edged sword? Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
WHAT IS DIGITAL WELL BEING? Digital well-being is a term that describes the impact of technologies and digital services on people's mental, physical, social, and emotional health. Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
DIGITAL WELL BEING INCLUDE DIGITAL WELL BEING INCLUDE: Social media: How a person interacts with others on social media, and how that impacts their mental health Screen time: How much time a person spends online, and how that impacts their health Work-life balance: How technology impacts a person's ability to balance work and life Relationships: How technology impacts a person's relationships with others Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
2. UNDERSTANDING THE CHALLENGES
Physical: limited activities, improper use SCREEN TIME & ITS IMPACT Mental: digital burnout, depression, anxiety Academic: poor concentration, lack of interest, absenteeism Interpersonal: reduced face-to-face interactions neglect of relationship, social isolation Financial: reduced productivity, healthcare cost, device cost, cybersecurity risks
SOCIAL MEDIA & MENTAL HEALTH Pathological Engagement Social comparison Digital perfectionism Fear of missing out Cyberbullying Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
INFORMATION OVERLOAD & STRESS Cognitive Overload Decision Fatigue Reduced Attention Span Anxiety and Stress Decreased Productivity Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
ADDICTIVE TECHNOLOGY USE Excessive social media use Gaming disorder Online gambling disorder Cybersex addiction Online shopping addiction Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
3. DIGITAL WELLBEING TOOLS & STRATEGIES
WHAT IS DIGITAL WELL-BEING TOOL? A "digital well being tool" is a feature or application on a smartphone or computer that helps users monitor and manage their screen time, app usage, and overall digital habits, aiming to promote a healthier relationship with technology by setting limits and providing insights into digital behaviour Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
Although individuals have expressed an interest in setting self- limits and restricting the usage of smartphones, adhering to them has proven to be tricky and often cumbersome. There has been the development of many productivity-promoting apps and tools for individuals to set restraints and limits (Thomas et al, 2022) Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
DISCLAIMER The information provided in this session is for general informational purposes only. I am not promoting or endorsing any specific digital tools, applications, or services. Any references to digital tools or apps are purely for illustrative purposes and should not be construed as recommendations or endorsements. Users are encouraged to research and exercise their judgment when selecting and using digital tools or applications. Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
Built-in Device Features Do Not Disturb modes Screen time trackers App usage limits Grayscale mode Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
LIMITING SCREENTIME LIMITING SCREENTIME Activate Do Not Disturb: Silence calls, texts, and other notifications Block data usage: Limit data usage during set times Dim the screen: Make your phone darker or switch to grayscale Save battery life: Limit screen time exposure Take a snapshot of your sleeping habits: Help you develop a sleep schedule Remove distractions:Help you avoid things that disrupt your sleep Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
FOCUS MODE FOCUS MODE Feature that temporarily pauses apps and blocks notifications to help you focus on what you're doing. Select apps to pause, such as social media or games Focus mode will silence notifications from those apps until you're ready to switch out of the mode. If you try to open a paused app, Focus mode will remind you that it's paused Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
CHECK APP CHECK APP USAGE USAGE STATUS STATUS
DAILY LIMIT DAILY LIMIT Allows you to set a specific amount of time you can spend on individual apps or overall screen time on your phone each day When nearing your daily limit, your phone will usually give you a warning notification Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
DO NOT DISTURB DO NOT DISTURB Silences all incoming calls, notifications, and alerts essentially preventing any distractions by muting your device Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
Dr. Deepali Negi, NDDTC (AIIMS, DELHI) Content Filtering & Content Filtering & Parental Controls Parental Controls Helps manage child's device and account Set screen time limits and app permissions Helps choose a supervised experience on YouTube Manage child's account and data settings
Mindfulness & Meditation Apps Mindfulness & Meditation Apps Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
Sleep Sleep Tracking & Tracking & Improvement Improvement Apps Apps Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
Focus & Productivity Apps Focus & Productivity Apps Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
Digital Detox Strategies: Reduce the number of apps to only essential ones Turn off notifications Recognize triggers of phone use Set goals for when you can use your smartphone Turn off your phone at certain times of the day Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
Cultivating Healthy Online Habits Time limits: Allocate specific time slots for online activities and stick to them. Set boundaries: Device-free zones: Designate areas like the bedroom or dinner table as screen- free zones. "Do not disturb" mode: Utilize phone settings to silence notifications during focused work or sleep Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
Cultivating Healthy Online Habits Mindful consumption: Curate your feed: Follow accounts that provide positive and informative content. Limit scrolling: Avoid mindlessly scrolling through social media. Fact-check information: Verify information from reliable sources before sharing. Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
Cultivating Healthy Online Habits Meaningful interactions: Prioritize quality conversations over superficial online interactions. Positive online presence: Be respectful and mindful of your online behavior. Active engagement: Take breaks: Regularly step away from screens to engage in other activities. Digital detox: Schedule periods where you completely disconnect from technology. Digital well-being practices: Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
Parental controls (if applicable): Monitor screen time: Set limits for children's online usage. Filter content: Utilize parental controls to restrict inappropriate content. Cultivating Healthy Online Habits Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
Mental Health Mental Health Support Apps Support Apps The Tele MANAS app is a free, confidential mobile app that provides mental health support in India. It offers 24/7 access to mental health services, including counselling, psychotherapy, and referrals Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
POTENTIAL CHALLENGES OF DIGITAL WELLNESS POTENTIAL CHALLENGES OF DIGITAL WELLNESS TOOLS: TOOLS: Digital literacy disparity Privacy & security Unproven tools Reliance concerns
TAKE HOME POINTS Empowerment: Digital well-being tools provide users with the necessary resources and insights to take control of their technology usage, enabling a balanced and healthy digital life. Awareness: These tools raise awareness about screen time and app usage patterns, helping individuals understand their behaviors and make informed decisions regarding their digital habits. Productivity: By promoting mindful usage and minimizing distractions, digital well-being tools can significantly enhance productivity and focus, allowing users to achieve their goals more efficiently. Mental Health: These tools contribute positively to mental health by encouraging breaks, promoting relaxation, and reducing the potential stress and anxiety associated with excessive screen time.
THANK-YOU drdeepalinegi@gmail.com Dr. Deepali Negi, NDDTC (AIIMS, DELHI)
