Balancing Technology Detox and Nature Exposure in Addiction Recovery

While technology keeps us all connected and provides valuable information, having too much screen time during recovery can negatively impact the process. Research has shown that spending too much time on social media, for example, can lead to depression and loneliness [1]. These feelings can threaten sobriety. One way to prevent this is to implement a technology detox in recovery. This can help you better focus on what’s important. We will explore how limiting technology time can benefit you during recovery as you learn to enjoy nature and other activities.

What is a Technology Detox in Recovery?

A technology detox, or digital detox, as it’s also referred to, involves taking a break from using specific media devices for a period of time [2]. This can include cutting back on your time on social media, checking email, playing video games, and text messaging.

How do I Know I Need a Digital Detox?

If you’re unsure if you need a digital detox, ask yourself these questions:

• Are you depressed?
• Do you feel angry or irritable?
• Do you feel obligated to check your phone regularly and respond to emails and texts?
• Do you feel insecure when on your device?

If you can answer yes to these questions, it may be time to consider a digital detox while trying to recover from a substance use disorder.

The Benefits of Technology Detox in Recovery

The average person is estimated to spend nearly seven hours a day looking at a screen [3]. If you break that down, that is equivalent to more than 25% of each day! That doesn’t leave much time to focus on addiction recovery. By reducing technology time, you can experience these benefits:

Improved Focus on Recovery

Spending too much time on devices during recovery can have a negative impact. It can make it difficult to focus on the importance of learning how to live without substances and bring unwanted stress. With less time spent on technology, people have more time to focus on their recovery. By keeping their eyes on the prize, they can genuinely visualize a sober life.

Reduce Stress & Anxiety

When people spend too much time on social media, they may feel depressed or isolated from the images they see [1]. They may feel their lives don’t live up to what’s being portrayed on the screen or that they’re missing out on activities. All of these feelings may lead someone to use substances to try to ease the pain they are feeling temporarily.

They may also feel as though they have to be connected all the time. Reducing the time spent on devices can help minimize this overwhelming urge.

Build Better Relationships

With so much time spent staring at a screen, many people forget how to have meaningful face-to-face interactions. These interactions are the cornerstones of positive relationships. A digital detox forces people to communicate verbally, which can be a great asset to a patient’s overall well-being and recovery.

Gives More Time to Explore Nature

With less time spent on a screen, people have more time to explore nature and see how this time can benefit their recovery. Spending time in nature has been linked to lower stress, better mood, and improved attention, all of which can aid in the recovery process [4]. You can spend time in nature by going for a walk, painting in nature, or just sitting quietly and meditating.

How to Start a Technology Detox

Set a Timeframe

If you want to start a digital detox while in recovery, it’s essential to create a schedule so you know exactly when you can and can not use technology. Decide what your technology detox will entail. Does it just impact social media, or do you want it to include text messaging and other activities? How many hours a day will you allow yourself to be online? By having a set schedule, you should be more prone to sticking to it.

Here are some suggestions:

• You may choose to give up all digital devices for a short time.
• Choose one day of the week to avoid your devices.
• Decide not to use one specific device or app that feels like it is consuming all of your time.
• Choose to stop using social media for a set amount of time.

Whatever you decide, try to stick with it as much as possible to see its positive impact on your life.

Find Other Activities During a Technology Detox in Recovery

Since you will spend less time on your devices, decide what other activities you’ll do. This can include exercising, cooking, reading, art, or spending more time with loved ones. Once you determine how you will spend your time, it will also give you something to look forward to rather than being on a device.

Seek Support

Let family and friends know what you intend to do. Getting support for your digital detox will make them aware of your plan and allow them to help you if you should get tempted not to follow your schedule.

Once you decide to do a technology detox, check in with yourself after a couple of weeks and see how you feel. If you’re feeling less stressed and are now focused on your recovery, you know it’s working. If you think you’re missing out by not using your devices as frequently, give yourself more time to reap the rewards.

Seek Addiction Treatment at Bear Creek Recovery

Bear Creek Recovery is here for you when you’re looking for addiction treatment in the serene settings of Montana’s wilderness. We offer a variety of drug and alcohol treatment programs to help people rid their bodies of harmful substances and learn how to live sober lives. Our staff is dedicated to providing therapeutic approaches alongside nature’s healing power.

Contact Bear Creek Recovery today to learn more about how our programs can benefit you during this critical turning point in your life.

Sources:

[1] https://journalofethics.ama-assn.org/article/internet-and-loneliness/2023-11

[2] https://health.clevelandclinic.org/digital-detox

[3] https://explodingtopics.com/blog/screen-time-stats

[4] https://www.apa.org/monitor/2020/04/nurtured-nature