Internet addiction can be defined as compulsory use of the Internet, despite negative consequences on the person. This is a recognized behavioral disorder that can include addictions to social media, online gambling, Internet video games, cybersex, and more.
If you have an online relationship with someone and find yourself obsessing over Tinder matches, webchats, and other forms of seeking online relationships, you might have an Internet addiction. Or, if you find yourself constantly searching the web for information on anything and everything, this is also a sign of Internet addiction.
Because our world is so digitized, it’s easy to form Internet addictions without realizing it. And with the impact of COVID-19, many of us took our already digitized worlds to the next level, having virtual meetings and parties, relying on phone apps to deliver our food and groceries, and video chatting with loved ones.
Signs of Internet Addiction
If you’re not sure whether you have an addiction to the Internet, there are a few warning signs you can be on the lookout for.
Here are some of the signs of Internet addiction:
- Having obsessive thoughts over the Internet (such as constantly thinking about when you can use it again, getting connected to WiFi everywhere you go, and having most of your thoughts revolving around the behavior)
- Feeling anxious when you’re not on the Internet
- Skipping out on in-person activities to be on the Internet
- Not being emotionally present at social gatherings because you’re using the Internet or thinking about it
- Using the Internet as your primary way to cope with stress, sadness, or another negative emotion
- Spending most of your time online
- Lying about how much you use the Internet
- Minimizing the impact of your Internet use on yourself and others
- Missing deadlines, homework, or major events because of your Internet use
- Feeling guilty or shameful about your Internet use
If you can relate to any of these signs and are struggling to overcome an addiction to the Internet, hopefully, these tips can help you to stop your Internet addiction.
16 of the Best Ways to Quit Your Internet Addiction
1. Change Your Daily Routines
Behavioral addictions usually require a total refresh in the routine department. If you’re addicted to the Internet, your day is probably centered on that activity. Start by changing your daily habits to replace Internet-focused behaviors with other things. Work on creating a schedule for yourself and stick to it.
2. Find a New Hobby
The biggest issue with quitting an Internet addiction is replacing those unhealthy habits with life-giving ones. If you have nothing to replace your addiction, it’s likely you’ll go right back to it in times of stress, boredom, or emotional problems. Find something to fill your time that makes you feel happy and gives you the ability to choose to spend your time somewhere other than the Internet.
3. Meet with Others Face-to-Face
Internet addictions encourage us to dissociate from the real world and live in a virtual environment. To get out of this cycle, try spending time with people in person. Set up hangouts with friends, family dinners, dates with your significant other, or some other way to talk to someone you enjoy spending time with.
4. Set Time Limits on Your Phone
If you’re addicted to anything on your phone (online games, social media, chat rooms, your email, etc.) you can start by implementing restrictions in your settings.
Follow these steps for iPhone users: 1. Settings 2. Screen Time 3. App Limits.
Follow these steps for android users: 1. Settings 2. Digital Wellbeing & parental controls (tap the chart) 4. Set timer.
5. Set Restrictions on Your Computer
You should also set restrictions on your computer to limit your time spent on the Internet. Set restrictions to block websites you normally frequent, implement time limits, or even add parental controls. These can all help to deter you from using the Internet and falling back into old patterns.
6. Get Into Nature
There’s an entire world to experience that’s full of natural endorphin-boosters. Take your eyes off your screen and spend time in nature for a set amount of time. This might start out with a 10-minute walk each day if you’re not used to this type of activity. Work yourself up to spending more and more time outside each day and away from the Internet as a way to refresh your spirit and spend time in the natural elements.
7. Practice Mindfulness
One of the reasons many of us are addicted to the Internet is because it’s where we go in the still moments of our day. As soon as there’s nothing to do, we run to social media for a mindless scroll or turn Netflix on for some easy entertainment. Instead, use these quiet moments to practice mindfulness.
To do this, close your eyes and focus on the present moment. Notice how your body feels, whether you’re tense or relaxed, and pay attention to your emotions, feelings, and surroundings.
8. Address Other Mental Health Issues
Internet addictions often occur alongside other issues, such as social anxiety, depression, bipolar disorder, or substance abuse. If you suspect you might have another issue in regards to your mental health, take the time to sort through that by speaking with a friend, mentor, or professional counselor.
9. Try Going to Therapy
There are therapeutic practices specifically designed to address addiction to the Internet. Some of the most commonly used therapies for Internet addiction include cognitive behavioral therapy, talk therapy, family therapy, and group therapy. These are great outlets to discuss your struggles with the Internet, find solutions to specific problems, and cultivate important life skills to stop Internet addiction.
10. Find a Self-Help Group
One of the best ways to get over an Internet addiction is to communicate with other people who understand what you’re going through. Find a self-help group in person and start making connections with other people who can help you to get better.
11. Start Journaling
You can use a journal in a few different ways. For one, this can be a great outlet to express your thoughts and emotions, factors that might be contributing to the addiction. By channeling these positive and negative feelings into a healthy outlet, you’ll be able to better control your Internet use. You can also keep a journal that logs when you use the Internet, why you went online, what you felt like afterward, and what things you want to change.
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12. Go to a Rehab Program
When you think of rehab, your mind probably goes straight to drugs and alcohol. But there are a lot of programs that treat behavioral addictions like an addiction to the Internet. If you feel like your Internet addiction is overwhelming all else in your life and you need help to get out of it, you might want to think about going to a rehab center. You’ll be immersed in an environment that’s totally Internet-free, have a staff of counselors and therapists who can help you to work through the issue, and create a plan for post-recovery goals and ways to avoid triggers.
13. Practice Self-Control
Addictions form out of a struggle with self-control. Whether it be substances or Internet addiction, your brain is responding to your daily habits and activities, creating new neural pathways and generating chemicals based on your lived experience. To overcome Internet addiction, you should practice self-control (not only with the Internet but with every area of your life) to build new patterns that your brain can respond to. Try waking up earlier, exercising, prioritizing important tasks, and removing temptations that usually trigger an unhealthy response.
14. Set Alarms to Pause
One way to curb your Internet use is to set alarms on your phone as times to pause, sit, and think (or grab a coffee, go for a walk, or call your mom). Pick several times in the day for an alarm to go off on your phone and commit to stopping Internet use altogether and choose an Internet-free activity.
15. Turn Off Your Notifications
With the constant dings, pings, and rings emanating from our phones, tablets, computers, and other devices, it’s no wonder many of us are addicted to the Internet. Turn off all notifications, including those for text messages, social media, email, and anything else that might serve as a distraction from your progress.
16, Do an Internet Cleanse
Devote a set period of time in which you don’t use the Internet in any capacity. If you have to go online for work or school, choose a weekend when you can spend two or three days pursuing activities offline. You need to give your mind a chance to detach from learned patterns and detox yourself from the Internet. Take a few days and use the tips in this article or come up with your own activities to step away from the Internet. If you need to ease into it a bit more, commit to at least one evening where you don’t use the Internet.
ALSO, READ How to Cope With Environmental Stress
How to Cope With Environmental Stress
What is Environmental Stress?
Environmental stress is defined as a shift in environmental conditions that might cause humans to experience discord, anger, irritation, or aggravation. The weather, level of noise, crowdedness, and light exposure are few examples of environmental stress. These phenomena may be natural but human-caused environmental stress can also be possible.
Environmental disasters like storms, droughts, floods, and fires are natural phenomena and occur regularly. On the other hand, environmental pressures such as the synthesis and release of novel chemical compounds are directly caused by human actions. These environmental forces wreak havoc on the resources that people and their economies rely on, as well as natural biodiversity and ecosystems.
The amount of environmental stress has risen dramatically as the human population, technical capabilities, and standard of living have all expanded dramatically. As a result, these factors have created a significant impact on human mental and physical well-being.
In this article, we will discuss how environmental stress and deteriorating air quality are creating problems for humanity and the ways to cope with environmental stress. This article will explain the types and symptoms of environmental stress and techniques to deal with these problems at home.
With every passing day, a multitude of serious issues is confronting city dwellers, which are caused by deteriorating environmental quality. This environmental pollution has the potential to harm all living creatures, thus creating mental and health problems for humanity.
Resultantly, you will be concerned about the safety of your family and neighbourhood; you will be concerned about your physical and mental health; you will lose faith in the government, environmental organizations, and non-governmental organizations (NGOs); you may experience financial difficulties, and your property may lose its market value as a result of environmental issues. All these factors will greatly influence your mental and physical health.
Therefore, it is very important to understand how to cope with environmental stress? Your social and financial life and family well-being greatly depend on these factors. Deteriorating environmental conditions can have a variety of influences, including how you feel, think, and act.
Causes of Environmental Stress
Environmental stressors are external forces that have the potential to limit productivity and ecosystem growth. These variables cause annoyance, depression, irritation, discord, and despair among living creatures. These factors could be natural, such as wildfires and windstorms, illness, and other organism-to-organism interactions, or man-made factors that can contribute to environmental stress.
The impacts of natural stress may benefit certain individuals, populations, and communities while causing harm to others. General causes of environmental stress include industrial activities, increasing traffic, agricultural activities –use of chemicals and pesticides on agricultural soil, explosive activities for mining and defence purposes, emission of carbon gases—Carbon dioxide, Carbon monoxide, and hydrochlorofluorocarbons. All these agents are responsible for the depletion of the ozone layer, causing an increase in the average Earth’s temperature.
i.Effects on Living Creature
Human-caused stressors of environmental disaster are the most severe phenomena, and they have a significant impact on species and ecosystems. They create severe damage to resources vital for the survival of humans and other living organisms. Environmental stressors can also be categorized on the level of the disturbance they cause. Wildfires, storms, floods and disease outbreaks are all examples of large-scale disturbances that have an impact on ecosystems. Based on intensity, severity and nature of environmental effects, they can be divided into the following categories:
ii. Effects on Humans
Environmental pollution has mostly physical effects on humans and can lead to severe long-term illness. Breathing problems, such as allergies and asthma, eye and nasal irritation, and various other infections are the most well-known diseases due to environmental disasters. Environmental pollution has been proven to be a major factor in the development of cancer skin cancer, hepatitis, typhoid, tissues’ injuries, and hormonal disruptions.
iii. Effects on Animals
Acid rain is one of the outcomes of environmental stress resulting in altering the chemistry of rivers and seas, rendering the water bodies poisonous for fish. An insufficient amount of ozone in the lower part of Earth’s atmosphere can cause respiratory issues in all animals.
iv. Effects on Plants
Acid rain and biodiversity loss can greatly damage the composition of plants and other species due to the absorption of harmful pollutants into the soil.
v.Effects on Ecosystem
Environmental stress, almost entirely caused by human activities, has a negative impact on the ecosystem, damaging critical layers of soil and exacerbating the problem in the top layers of the atmosphere.
What Are the 5 Types of Environmental Stress?
Environmental stressors are divided into different categories based on their nature and physical appearance. These categories are:
1. Physical Disasters
A type of environmental disorder in which humans experience a large amount of kinetic energy, resulting in habitat and ecosystem harm. Disruptive occurrences include hurricanes and tornadoes, earthquakes, volcanic eruptions, explosions, and trampling by heavy machines.
Wildfire is another sort of natural disaster that occurs when the biomass of an ecosystem is burned uncontrollably. People can start a wildfire, or lightning can do so naturally. Even if a less-severe wildfire does not devour much of an ecosystem’s biomass, it can kill many creatures by scorching them and poisoning them with toxic fumes.
2. Thermal & Chemical Pollution
Chemical pollution occurs when several compounds are present in high enough quantities in Earth’s atmosphere to cause physiological changes in living creatures, which can lead to toxicity and ecological change. Pesticides, gases like ozone and Sulphur dioxide, and poisonous metals like arsenic and mercury are all agents of chemical pollution.
Excess nutrients can also generate pollution by distorting productivity and other ecological functions in the land. Thermal pollution, on the other hand, is caused by releasing an immense amount of heat (thermal energy) into the Earth’s atmosphere. The release of very cold water from reservoir bases into warmer rivers can also generate thermal pollution.
3. Emission of Radiating Particles
Release of excessive ionizing energy results in environmental stress. Nuclear waste or explosions can emit radiation, causing the emission of radiating particles. Atomic particles like alpha rays, beta rays, gamma rays, and X-rays can damage the living tissues of humans and these particles can penetrate deeply into the human body. These are highly charged subatomic particles, causing skin cancer. Having proper disposal of atomic waste is a need of an hour to cope with environmental stress.
4. Emission of Biological Pollutants
Biological contaminants are substances in our environment that come from living things and can impair human health. Biological pollutants include pollen, insects, bacteria, and viruses, as well as human and animal hair, skin, urine, and other body components. The emission of biological pollutants in large numbers can generate other environmental disasters like water pollution and deteriorate the air quality due to the emission of bio-gas molecules. Bio-pollution may also result in a loss of natural beauty, as well as negative economic implications and health effects.
5. Noise Pollution
Any annoying or undesired noise that interacts with or hurts humans or wildlife is referred to as noise pollution. Noise pollution, although it is always there, receives less attention than water and air quality issues since it cannot be seen, tasted, or smelled. Noise from mining operations, explosions, and road traffic are frequently louder than natural noise. Noise pollution harms wildlife by lowering habitat quality, increasing stress levels, and obscuring other sounds. Species that rely on sound for communication or hunting are particularly affected by chronic noise exposure. Prey species that rely on noise to detect predators, such as bats and owls, may have reduced feeding patterns, decreasing growth and survivorship.
What Are the Symptoms of Environmental Stress?
Environmental stress has the potential to affect every area of our lives, including our emotions, behavior, cognitive abilities, and physical health. Stress affects every part of the body, but because people react to it in different ways, stress symptoms can vary from person to person. Physical, mental, and emotional responses are produced by the body in response to these environmental changes. General symptoms of environmental stress are:
- You will constantly feel insecure and unsafe about the health of your loved ones
- There would be uncertainty about your future physical and mental well-being in your thoughts
- Your family members and friends would argue on the severity of the environmental contamination and how to cope with environmental stress?
- People will lose faith and trust in government, environmental organizations, and NGOs
- You may face financial constraints due to environmental disasters
How Can We Reduce Environmental Stress?
There are different ways to deal with a stressful environment at home like:
- Use reliable sources of information to be informed about environmental contamination
- Connect with your family members and neighbours to raise awareness
iii. Find out how you can avoid or decrease your exposure to dangerous radiation
- Start educating the masses about the use of green energy resources
- Manage public campaigns about solid waste management and proper disposal of animal waste
- Use sunscreen to protect your skin from the sun’s harmful rays, for example, USA Hemp Pain gel, having anti-UV properties
How to Cope With Environmental Stress—Key Takeaways
Environmental stress is a matter of great concern for everyone. Because of the increasing population and ozone depletion at an accelerated rate, all the countries are concerned about the environmental changes and their survival. This is mostly because environmental degradation poses a threat to humanity’s survival. It is a need of the hour that initiatives to cope with environmental stress, on individual and community-level, must be promoted. Masses should be educated to follow SOPs so that the phenomena of environmental disasters can be minimized.
ALSO, READ HOW TO CULTIVATE A POSITIVE MENTAL ATTITUDE
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