Archive of ‘Social Media’ category

5 Signs Your Child May Be Addicted to Technology

Should I be concerned about my child’s screen time?

This is a question I hear frequently. The COVID pandemic caused a significant increase in the amount of time our children spend online each day, and many parents have concerns about their child’s technology use.  In today’s world, it would be nearly impossible to avoid screens entirely (and most people would not want to!), but when is it too much?  At what point should we start to worry about the effects of those hours our kids spend online?

There is No Escaping Technology

Between television, YouTube videos, games like Minecraft and Roblox, virtual communication platforms like Discord, and social media apps like Instagram and TikTok, kids are completely saturated with virtual media.  Even when parents are able to help kids abstain from certain types of technology, the enmeshment of tech into schools, paired with social pressures, makes limiting tech an extremely challenging task.

You Are Not Wrong to Be Afraid

Research on the effects of technology use on the developing brain is not lacking.  There are numerous studies that have returned potentially problematic, even downright concerning results.  A 2019 study that looked at brain scans of preschoolers found that children who used screens longer than the recommended (1 hour per day) had lower levels of development in their white matter – a key area in the development of language, literacy, and cognitive skills.

View that study here.

Additionally, the CDC found that the suicide rate for kids ages 10-14 doubled from 2007-2014 which happened to be the same time that social media use skyrocketed.

But how can parents know how much screen time is appropriate and when to be concerned?

5 Warning Signs that Your Child May be Addicted to Technology

  1. School work is suffering. This one can be tricky to recognize due to the overwhelming challenges the pandemic brought to school aged kids during the most recent academic year.  Take notice if your child’s change in academic performance directly coincides with increased tech use.
  2. Loss of interest in other activities.  If your child once loved playing soccer or creating art, but has lost interest and replaced that passion with a desire for screen time, some intervention may be necessary.
  3. Uncharacteristic aggression when interrupted from screen time. If you notice your child snapping, yelling, or showing uncharacteristic signs of anger when they are interrupted or asked to conclude their tech use, pay attention.
  4. Choosing to spend time online over spending time with friends or family. If your child is turning down social invitations in favor of spending more time online, there may be cause for concern.
  5. Neglecting basic needs or personal hygiene.  If you notice your child failing to care for their own basic needs (getting less sleep, skipping meals), or abandoning personal hygiene such as showering and brushing their teeth due to a preoccupation with screen time, it might be time to take action.

I think my child may be addicted to technology- what do I do now?

The good news is that technology addiction is treatable!  Children’s brains are malleable and interrupting troublesome habits now can help your child to strengthen new neural connections.  Early intervention can set a foundation that will help children learns skills to balance technology use in the future.

There are many strategies to treat mild to severe technology addiction in children and teens.  The first step would be to have a trained therapist assess your child for technology addiction. The National Institute for Digital Health and Wellness has a list of local providers trained to help your child manage technology issues.  There you can also find helpful articles on technology use and its effects on the developing brain.

If you are concerned, or unsure if your child may be struggling to balance their relationship with screens, ask a professional!  These times are difficult to navigate, and you are not alone.  There is plenty of support out there to help you and your child learn skills to manage technology use.

Want to learn more?

“Glow Kids” by Nicholas Kardaras is a great place to start to learn about the effects of technology on kids today.

“Reset Your Child’s Brain” by Victoria L. Dunkley MD has some wonderful guidance on at home interventions for tech addiction


The Power of Pausing

In a world that constantly tries to make you feel like you’re not enough, resting can be a very brave thing.

A few weeks ago, I visited Montana to spend time with my family and friends. As I sat in the cabin on vacation, I was uncomfortably aware of the texts and emails popping up on my phone and going unanswered (first lesson: turn off your email notifications when you’re on vacation).

As our worlds become more and more virtual, the ability to take work with us wherever we go becomes more and more possible. We go on vacation, but why not bring the laptop and work while we’re there? We can be productive anywhere these days, even in a secluded cabin.

There seems to be an unspoken expectation to remain accessible. Always. I mean, who doesn’t have a smartphone these days?

The email notifications pop up. The text messages roll in.

Usually, they’re not all that urgent. And, usually, we attend to them as if they are.

As I pushed away the inner urge to pick up my phone and laptop during the trip (and failed a few times and succeeded a few times), I had several realizations:

Resting can feel awkward and foreign.

Not being readily available to others can feel uncomfortable.

Being present with people in real-time is good for our souls.

Most things can wait.

Yet, we live in a society that hasn’t normalized or encouraged rest and pausing.

And so, even when we find ourselves in remote locations surrounded by peaceful nature, it can feel strange to unplug – like we’re breaking some unwritten rule and wasting our week away in the land of unproductivity. 

Here is a case for pausing and why it’s more important than rushing to respond to that text: 

1. Your nervous system gets a break.

In 6 Ways to Give your Nervous System a Break, Crystal Hoshaw writes, “The nervous system truly craves space and silence. Every activity is a little stimulating. Truly giving our nerves a break means we’re feeding them the minimum amount of stimulation possible and maximizing rest and rejuvenation.”

2. You get to connect with yourself.

When we pause, we create space for reflection and tuning into how we feel. This leads to less knee-jerk reactions and more thoughtful responses.

3. You get to connect with so many other things:

nature, your meal, your breath, your family.

You take some of your power back.

Taking time to pause helps rewrite the story that says you have to be available to everyone all the time. That’s not true, not healthy and extremely draining.

You give yourself an opportunity to find meaning in more than achieving. 

I won’t pretend unplugging is easy. Here are a few small ideas that still have the power to add up to big shifts: 

A walk around your neighborhood or in nature without your phone

Putting your phone on airplane mode as you begin or end your day

Taking five minutes to close your eyes and breathe. Even one minute!

Making a conscious decision to respond to non urgent emails and texts at one designated time each day vs scattered throughout the day.

All of these acts allow us to become more intentional with our energy, more grounded in our bodies, and, frankly, more relieved.

You are more than what you do.

I felt that as I listened to the rushing river and the chirping birds. As I stared at the magnificent mountains. As I sipped a cup of tea and tuned into the conversations that were happening right in front of me.

Written by: Jamie Alger, LPC-Associate                                                                                                     Supervised by Lora Ferguson, LPC-S


How Blue Light Affects Sleep and Ways to Create Healthy Sleep Hygiene

It is no surprise to all of us that electronic devices play a fundamental role in our daily lives and even more so with the pandemic. We use electronics so much in our day-to-day including, but not limited to, communicating with friends and families, online gaming, virtual school, and work meetings. Nonetheless, technology is here to stay. However, one of the most concerning parts of electronic use is how it interferes with our sleep. Research shows that 90% of Americans report using a computer or smartphone device in their bedroom within an hour of trying to fall asleep. 

Blue Light 

Not only can electronics impede the amount of sleep we get per night, but these glowing screens also emit blue light. “Blue light is a short wavelength type of light that promotes alertness and performance” as noted by the Sleep Foundation. This blue light can also suppress production of melatonin, which is responsible for feelings of sleepiness. Being exposed to blue light during the day can provide energy, improvements in mood, and concentration. Yet the opposite effects occur when we are exposed to blue light in the evening and nighttime as our circadian rhythm (sleep-wake cycle) is disrupted causing us to feel less sleepy than normal at bedtime. 

Sources of Blue Light 

  • Fluorescent lights 
  • LED lights 
  • Smartphones 
  • Televisions 
  • Computer Screens 
  • Tablets 
  • E-Readers 
  • Video game consoles 

What is Sleep Hygiene

Sleep hygiene focuses on healthy sleeping habits during the day and when you go to bed to promote consistent and uninterrupted sleep. What you do during the day, not just an hour before bedtime, affects how well you sleep. Improving your sleep hygiene, can also positively impact your physical and mental health, productivity, and daily habits.  

Creating Healthy Sleep Hygiene

  • Minimize day time naps 
  • Cut down on caffeine during the afternoon and evening 
  • Wake up at the same time no matter when you fall asleep
  • Set up your bedroom for sleep (comfortable pillows/ mattress, cool temperatures, block out light, noise machine, essential oil diffuser) 
  • Be careful what you watch on TV and how that affects your stress level before your fall asleep
  • Unplug electronics at least 60 minutes before bedtime 
  • Wind down and do something relaxing an hour before sleep 
  • Only use your bed for sleep, if you aren’t asleep within 30 min, get out of bed and do something relaxing 
  • If you want to change your sleep times, make gradual adjustments by an hour or two as to not disrupt your schedule 

Sleep hygiene is not the same for everyone so make gradual adjustments to see what works best for you. Improving sleep hygiene will not fix all sleep disturbances. If you are someone who experiences sleep disorders, such as insomnia or sleep apnea, better sleep hygiene in conjunction with other treatments are likely necessary so talk to your doctor to see what is the recommended course of treatment. 

Written by: Geetha Pokala LPC-Associate Supervised by Kirby Schroeder LPC-S, LMFT-S


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