Give Yourself a Digital Detox. It’s Free.

Give Yourself a Digital Detox. It’s Free.

Chronic stress affects many of us, and we don’t even know it. That knot in your stomach or insomnia you can’t seem to shake is most likely a result of stress. From there, the effects of stress on our body cause hormone levels to rise, which can lead to inflammation and manifest into a host of other issues that will leave you feeling sick and tired.

Some physical symptoms of stress are:
Headaches
Low Energy and fatigue
Body pain
Diarrhea and constipation, upset stomach
Rapid heartbeat
Memory issues
Depression

Stress puts our body at risk for heart attack or stroke, high blood pressure, obesity and diabetes to name a few. While we cannot alleviate it all together – and some stress is actually good – we can work to manage stressors and our reaction to them.

We are plugged in 100%; with information being pelted at us 24/7 it’s no wonder we are suffering.  Americans typically spend 3 hours or more on their smart devices each day. If you need to hit the reset button on your mind, body and soul, one way to get started is with a digital detox.  There are no weird teas or supplements here, just one big step: UNPLUG.

Here’s how to do it:

  1. Block of some time. Find a day or two…or three to commit to your digital detox.
  • Let your friends and family know that you are doing this – in this day and age, if you are unreachable by phone or text, people tend to panic. Tell those close to you that you are going off the grid, so to speak.
  • Let the unplugging begin. Turn off your computer, TV, iPad, phone; iPod (is that still a thing)? Candy crush, scrolling through newsfeeds, texting and passing the time with You Tube videos is off limits here.
  • Your phone has a few exceptions. Yes, keep it “on” in case of an emergency or if you need to make an important call. But, turn off your notifications, set the screen to nighttime, flip it over, mute the ringer. It will survive a day of not be cradled in your hand. And you will too!

So…what next?  What will you possibly do without all your devices? Here are a few ideas:

  1. Clear the air. Tidy your space, burn some sage. Open the windows, and listen.
  2. Journal. This is really important. Write it down. “It” may be a list of gratitudes; a list of positive affirmations; how you are feeling right now in this moment; a goals list; a letter to someone dear to you. Believe it or not, people do like receiving mail!
  3. Stretch. Rest. Repeat. Our bodies are in a constant state of “hunched” these days. Our necks are craned to look down at our phones. Our eyes are tired and dry from looking at a lit screen all day. Our spirits are unsettled because our devices tell us we aren’t having the very best, most amazing, magical time that everyone else seems to be having.
  4. During your digital detox, move your body. Get a massage, take a yoga class, do your home yoga practice, or just focus on doing some deep stretching. And then, rest. Have cup of tea, or your favorite beverage and sit on the patio, take in the fresh air and feel the sunshine on your skin. Soak in a therapeutic bath, or take a nap. Our bodies restore and repair when we rest and it is a vital part of self-care.
  5. Do a light project, like organizing your bookshelves. Something hands on that you can do without a you tube tutorial. 🙂
  6. Set your intentions for the evening. This is the perfect time to implement that sleep routine you keep hearing about!
  7. Set your intentions for the next day. A morning routine is just as vital as a sleep routine. Giving yourself personal time to meditate, journal, exercise, will help you start the day more centered, and set you up for success with handling stressors.

Take your digital detox into your every day life. So, you loved being device free now what? Everything in moderation is the advice here. For example:

  • Ask your self “Why” when you pull out your phone. Do you really need it for something or are you just reaching for a distraction?
  • Time block your day. Try to evenly split your day into sections, for example. Allow 8 hours for work, 8 hours for sleep and 8 hours for non-work related activities and device free time.
  • Walk away. Make time during your workday to step away from your screens, and give yourself a break – like take a REAL lunch break! The same goes for your evenings, be sure to turn everything off at least one hour before you go to bed.
  • Remove unnecessary distractions, like all those alerts on your phone. Things like voicemail and texting are one thing, but do you really need an alert every time someone likes something on social media?

And of course, a periodic fast from all devices is always one of our favorites! If you are ready to discover a holistic approach to regaining your health, join us for one of our upcoming free events!

Important Information: Dr. Rappe, D.C. is a certified functional medicine practitioner and is not a medical doctor. The information presented and/or supplements prescribed is not intended to take the place of your primary care physician’s advice and is not intended to diagnose, treat, cure or prevent any disease. Discuss our information with your own primary care physician to determine what is right for you. All information obtained in our office, from our website, social media pages, private member groups, health coaching services or other communications is intended for your general knowledge only and is not a substitute for medical advice from your primary care physician or treatment for specific medical conditions. 



- Dr. Grey Rappe, DC's office
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