Hi there,
This is Opelucía from EQNESS and today I would like to talk about Internet addiction,
A growing problem in our society.
Despite not being included in the DSM-5,
Internet addiction is a real phenomenon affecting many people.
Experts often refer to this problem as problematic Internet use,
Although some prefer to call it Internet addiction.
In this phenomenon,
The Internet becomes the center of the individual's life,
And when they cannot access it,
They often experience emotional distress,
Anxiety,
Or irritability,
And even physical discomfort,
Such as headaches or stomachaches.
Problematic Internet use is characterized by excessive use of the Internet that interferes with the person's daily life.
It has been reported that individuals with this problem spend between 40 to 80 hours per week online,
And it's generally considered that spending more than 5 hours daily online without work or educational reasons may be an indication of suffering this condition.
But why do we get addicted?
What are the causes of Internet addiction?
While it's challenging to determine why some individuals develop addictions and others don't,
We know that Internet addiction starts with reward.
We feel good about it and we want to repeat that behavior.
This behavior can be an escape from feelings of discomfort,
Loneliness,
Or emptiness,
Or it can be a way to repeat a positive experience.
Additionally,
This condition may reflect other underlying problems,
Such as dysfunctional relationships,
Lack of social skills,
Or a form of dealing with stress.
But okay,
What can we do about it?
What treatments or coping strategies are available?
Although there are no specific medications to treat problematic Internet use,
Different therapeutic approaches have shown to be effective in managing this condition.
It's important to note that those suffering from problematic Internet use are not alone,
And that with the right support and guidance,
This condition can be managed.
One of the most effective therapeutic tools for treating problematic Internet use is cognitive behavioral therapy.
This approach is centered around cognitive restructuring,
Where individuals learn to identify and change dysfunctional thoughts and modify their problematic behaviors by healthier alternatives.
By working through these techniques,
Individuals can begin to understand the root cause of their problematic Internet use and develop coping mechanisms to manage their symptoms.
Another approach that has shown promise in treating problematic Internet use is acceptance and commitment therapy.
An act focuses on helping individuals accept their thoughts and feelings rather than fighting them.
Through this approach,
People are encouraged to commit to making necessary changes and behave according to their personal values.
In addition to therapy,
There are other coping strategies that can also be good in managing problematic Internet use.
They include digital detox.
It means taking breaks from the Internet on a regular basis.
This can help you reduce dependency,
But of course it's best to start with shorter intervals,
Such as assigning 30 minutes each day to stay away from digital devices and gradually progress towards longer periods.
This compassionate approach can work wonders in reducing the impact of technology on your life.
Another strategy is time management.
You can set designated periods for Internet use and try to stick to them.
In this way,
You can try to keep a healthy balance between online and offline activities.
Another thing that is key is the support network.
Social support is essential for well-being.
Stay close to your circle of trusted friends or family members.
Remember that you are not alone and sharing can make your journey easier.
These strategies and treatments can be very effective,
Especially if used in combination.
In addition to the previously mentioned,
There are other things that you can start doing right now to support your intention to reduce Internet use.
And what are those things?
First,
Start by connecting with your values.
Identifying the values that truly matter to you is key to start making changes.
Examples of these values can be kindness,
Creativity,
Learning,
Etc.
This is a process of self-discovery and self-understanding.
While doing this,
Take time to acknowledge your current feelings and behaviors without judgment regarding your problematic Internet use.
Once you're clear on what your core values are,
It is important to start giving life to them by incorporating activities that resonate with them.
If you value creativity,
For example,
You can engage in art projects.
It can be writing or painting,
Whatever is best for you.
If nature is your thing,
Schedule time to be in nature.
If you can't go to nature and you have a garden,
Do some gardening.
Go to the park,
Try to find ways to connect with nature.
It is possible that at the beginning you experience some resistance to start with new activities.
If that is the case,
Open space for that discomfort and stay close to your values.
Another thing that is very,
Very precious when we are working towards our well-being and changing behavioral patterns is the practice of mindfulness.
Try to practice being more attuned to your actions and environment with openness,
Curiosity,
Patience,
And non-judgmental awareness.
Everyday activities such as cooking,
Showering,
Or spending time with loved ones are great to train your mindfulness muscle.
While doing so,
Don't forget to savor those small and ordinary but beautiful moments that make life so special.
Along these lines,
You can start introducing healthier habits into your daily routine.
Keeping a healthy and balanced diet,
Exercise regularly,
Spending time in nature,
And taking care of your sleep are things you can start doing that will significantly help you to adopt new views regarding your life and your connection with the internet.
And lastly,
Participate in projects that help others.
This could be volunteering in your community or simply performing random acts of kindness in your daily life.
This besides giving you a sense of purpose,
It also helps you boost your self-esteem and encourages acceptance of others and their experiences.
With this,
Your empathy will be increased and also your connection to yourself and to others.
To conclude,
Internet addiction is a complex issue with many layers,
But with the right support and coping strategies,
It's possible to overcome it.
Remember that seeking professional help is an important step if you feel that the internet is interfering with your life.
I hope this short talk has been beneficial for you.
Thank you.
