When I recently noticed an increase in obsessive-compulsive behaviors that I hadn’t exhibited in many years, a therapist asked me “How often do you check your phone?” I stopped and reflected on my daily phone habits, aghast at the amount of time I spent simply checking for email updates, text messages, or missed calls.  It was excessive, and I wasn’t aware of the extent until I documented my behavior for a 48-hour period.  It had become habitual; I was addicted to prospective communications, and uncomfortable when there were none. The subconscious is a powerful thing; any form of addiction is insidious. I now have to be mindful of my habits to restructure my behavior.

According to Daniyal, Muhammad, et al., authors of “The Relationship between Cellphone Usage on the Physical and Mental Wellbeing of University Students: A Cross-Sectional Study,” taken from the International Journal of Environmental Research and Public Health, excessive phone usage has a deleterious effect on mental and physical health.  In fact, the three-year longitudinal study argues "excessive cell phone use is a type of addictive behavior and can affect wellbeing.” (2) The study found cellphone use to be a significant predictor of depression in emerging young adults, and excessive cell phone usage in adults was associated with depression, anxiety, and loneliness.  The study observes the following:

Excessive cell phone users were also found to be associated with                  Obsessive-Compulsive Disorder behaviors and symptoms related to                  attention-deficit hyperactivity disorder (ADHD). Immense use of cell                  phones and an adverse attitude and feeling of anxiety can increase the risk                  of depression and anxiety. Furthermore, several studies conducted among                  excessive cell phone users have validated the effects of problematic cell                  phone use, including digital stress, low self-esteem, worries and angers,                  loneliness, anxiety, depression and mood disorders.

The study emphasizes that mobile phone addiction is gaining acceptance as a serious psychosocial condition, stating “it has been identified as being regulated by the same brain circuits as in substance based and other behavioral addictions,” (2) causing mental and physical health problems including neck and back pain, depression and mood fluctuations. 

There is a solution, one accessible to everyone according to Hugh Asher, a mental wellness advocate, forest bathing practitioner and innovator of An Darach Forest Therapy (the oak in Scots Gaelic).  Asher implements forest bathing, wabi sabi and kintsugi into his mental wellness practice.

Forest Bathing for Mental Health

Forest Bathing (or Forest Therapy) describes a practice of walking slowly and leisurely through the woods or forest, immersing yourself in the natural environment and mindfully using all your five senses to experience it. The practice of Forest Bathing as we know it has its roots in Japan in the early 1980s, when there was an evident public health crisis, resulting in increases in anxiety and stress-related illness, attributed to urbanization and overworking. Asher explains,

                        “The Japanese have coined the term Karoshi (過労死) which can be                          translated literally as overwork death, to describe this type of sudden                             occupational mortality. In response to this, Tomohide Akiyama, the                          Director General of the Japanese Ministry for Agriculture, Forestry &                          Fisheries devised the practice of Shinrin Yoku (森林浴 which translates as                          Forest Bath) to encourage more people to experience the benefits that                          spending time in woods and forests can bring.”

According to Asher, there is a strong relationship between Forest Bathing and a decrease in chronic stress. He states, “If the body experiences chronic stress for too long a period of time, the parasympathetic nervous system can start to malfunction and the actions of the sympathetic nervous system become the norm. Forest Bathing has been shown to contribute to reversing this.”

Asher emphasizes that technostress (the negative psychological link between people and the introduction of new technologies) is rampant. The constant bombardment of stimuli induces a fight or flight response, even though there is not a present danger.  This is because the sympathetic nervous system is not only triggered by physically dangerous situations, but also by emotionally taxing situations: rush hour traffic, demanding jobs, personality conflicts, and social media.

Rob Jordan of Stanford University Woods Institute for the Environment finds that there is mounting evidence, from many researchers, that nature has benefits for both physical and psychological human wellbeing.  You can boost your mood just by walking in nature, even in an urban outdoor environment.  According to a 2015 study, there were marked positive changes in the brains of people who walked for 90 minutes in a natural setting, compared to those who walked in a highly trafficked urban setting.  Recommendation: Just leave your phone at home. 

“The forest does not care what your hair looks like. The mountains don’t move for any job title. The rivers keep running, regardless of your social media following, your salary or your popularity. The flowers keep on blooming, whether or not you make mistakes. Nature just is, and welcomes you, just as you are.” — Beth Kempton - Wabi Sabi - Japanese Wisdom for a Perfectly Imperfect Life

Independent Practice:

Here are five ways to disconnect from technology to reconnect with what matters.

1. Find an hour in your day to disconnect.  Remember, the world will go on with out you, so give yourself permission to slow down.

2. Turn everything off and place it out of sight. This will ensure you’re not tempted to look at anything and can truly give your brain a break. Rest assured, everything will still be there, later. 

3. Go OUTSIDE!  Mother Nature is one of the best ways to recharge. She is full of negative ions that promote good health and help rejuvenate us. (Jiang, Shu-Ye, et al)

4. Take this down time to connect within and actually listen to your thoughts; the solitude is healing.

(and/or)

5.  On the contrary, make a date with your loved ones.  Spending time being truly present with loved ones is a great way to recharge and disconnect.

Recommended Reading:

Into Nature: A Creative Field Guide and Journal―Unplug and Reconnect with What Matters Paperback – Illustrated, August 21, 2018