Preparing a home to promote Internet detox

Currently, the constant use of networks is so normalized that seeing someone looking at a screen every five minutes is not alarming. To search for information, play, work, or even “disconnect” from routine, however contradictory it may sound, the Internet has taken control of our time. Falling into a toxic use of this tool is easier than it seems, and the possibilities of developing an addiction are increasing. The positive point is that, by paying attention, it is possible to identify when this problem takes on a worrying dimension. Both in the prevention phase and once the problem is recognized, there are things that can be done. To achieve Internet detox, action must be taken as soon as possible for the well-being of the affected person’s quality of life.

Attachment to the Internet and networks is spreading, making us increasingly dependent on devices and accustomed to having them nearby 24/7. According to one statistic, 95% of users watch television, use a computer, or look at their smartphone before going to sleep, and 50% check it upon waking during the night. In fact, 25% go to sleep without silencing or disconnecting their mobile, which causes inevitable sleep interruptions due to notifications.

Is it possible to distance ourselves from screens to establish a healthy relationship with the Internet? Below are more details about this damaging behavior and how to address it for optimal mental health through Internet detox.

Reasons that promote Internet and social media addiction

Addictions usually arise from experiencing a sensation perceived as positive, pleasant, or satisfying and wanting to relive it more and more times, as these feelings are associated with the happiness we understand as a vital goal. In this aspect, social networks have great appeal, not only for young people but for all users interested in what the Internet offers, for various reasons:

• The need to belong to a social group and not be left out. Content on networks, especially viral content, helps build a shared culture of common references that can be exclusionary for those who do not consume the same content.
• It offers an interaction area that is presented as a “safe” space. The Internet offers options that we do not have in real life, such as anonymity and the presumed elimination of errors.
• New content is constantly updated. Users can consume completely different content within a single minute, which generates curiosity and a desire to know more and see the latest, creating this addiction to novelty.

Of course, in contrast to these virtues, we also find disadvantages that can become serious, because, to give just one example, while anonymity can help the shyest people to develop and make friends, it also gives free rein to those who publish hateful comments with a certain impunity.

Consequences of screen addiction

In addition to the harmful consequences that any type of addiction entails, in this case, problems derived from collateral effects such as not sleeping or not socializing are added. Therefore, an issue like Internet addiction—which may not seem as serious as other addictive behaviors since it is not related to any substance—becomes a severe concern that seriously affects the patient and their entire environment, regardless of age.

Among others, the problems derived from this behavior are:

• Fatigue, weakness, difficulty and slowness in learning processes, in addition to lack of concentration.
• Eye disorders derived from continuous reading on illuminated screens, eye strain, vision problems.
• Approximate reduction of melatonin by 22% every two hours of exposure to blue light
• FOMO, nervousness, anxiety, and irritability, especially in situations where network access is difficult.
• Offline social isolation.
• Metabolic alterations, obesity, and/or low defenses.
• Academic, professional, and social failure.
• Depression.

Furthermore, there is the “tolerance effect,” which is created when the need to invest more and more time on networks to feel good grows. As with any addiction, the more connected one is, the more connected one wants to be. At this point, the need to successfully achieve Internet detox becomes evident. This process, whose purpose is to generate a change in the patient’s perception of new technologies, begins at home and is completed at the clinic. At the CC Adicciones detox center, located in a relaxing environment, surrounded by nature and very close to the sea, we work on dishabituation through a therapeutic model with an 86% recovery rate designed to generate a change in the patient’s mindset to move them away from toxic behavior.

Measures that can be taken at home against Internet addiction

Establishing rules of conduct is necessary, although it is not usually well received by young people, as they tend to perceive them as a limitation of their freedoms. If this is to work, the problem must be approached with empathy and without judgment, presenting solutions as simple improvements that can mark a positive change.

To achieve Internet detox, there are some measures, more or less simple to implement, that we can put into practice from the safe environment of the home while considering admission to the detox center. For someone suffering from screen addiction, it would be useful to:

• Concentrate screen use during specific hours and in a maximum of two areas of the house, preferably common ones. For example, phone use can be reduced to 3 hours to be distributed throughout the day, something adaptable depending on the patient and progressively modifiable. Ideally, the spaces for enjoying screens should be open and bright: dining room, terrace, kitchen, or a bedroom with the door open, failing that. The idea is that there is a time for everything and that, once that period is over, which can be managed by someone or self-managed, the user cannot lock themselves in their room, becoming absorbed by the screen and losing track of time and their surroundings.
• Delete time-consuming apps.
• Encourage the user to spend most of their time in a room with outdoor access. Enclosed spaces further motivate disconnection from reality by not allowing one to know what is happening outside, whether it is night or day, or what the weather is like. To awaken curiosity and the desire to put the screen away, this type of visual incentive is best.
• Diversify leisure time and avoid including screens in recreational activities.

Implementing new routines is most effective

In any case, the ideal, and perhaps the most difficult thing to achieve Internet detox, is to start by reviewing the most ingrained habits:

• Always try to keep the screen 30 or 40 cm from our eyes when using tablets or mobiles.
• Avoid using screens during the half hour before falling asleep.
• Do not modify resting items such as the mattress or pillow, raising them to obtain a more comfortable position for using a mobile, computer, or tablet. Devices should not be used in bed or on the sofa.
• Leave your mobile at home whenever possible. We believe that it is currently essential to carry it to be able to stay in contact with our loved ones in case of emergency. Even so, whenever the plan is to be accompanied and if the goal is to force ourselves not to be dependent on the phone, we can leave it at home and use someone else’s in case of emergency. This reinforces detachment by discovering that little by little it is possible not to use the mobile so much. Upon returning home and checking it again, it is also possible to see that nothing transcendental happened during the period of disconnection.

Perfecting each of the above points until these new habits are internalized is not easy at all. The Internet detox period can cause arguments at home, aggressive episodes, anxiety attacks, and feelings of disorientation, helplessness, uncertainty, and insecurity.

Overcoming Internet addiction

If, at this point, you have decided to seek professional help, you can contact CC Adicciones. We are an Addiction Therapy and Treatment center in Roda de Berà and have a team of specialized addiction therapists to help you.

In addition to treatment for substance addictions, we also provide therapy for behavioral addictions, such as gambling addiction or compulsive shopping. Sessions are in-person as it has been proven that direct interaction facilitates clearer and more positive communication between the patient and the professional.

Try a first visit to get to know us and for us to guide you. If you finally decide to start your therapy, we will adapt it to the pace you need without waiting lists. The first step is to call us at 677 809 523 or send a form for us to call you. There is always a way out, and we will help you find it.