是否曾經發現自己深夜仍在滑手機，原本只是想發個訊息，卻不知不覺滑了好幾個小時的社群媒體？在這個數位科技無所不在的時代，我們的情緒健康正面臨著前所未有的挑戰與機遇。今天，讓我們一起探討如何在這個充滿誘惑的數位世界中，調節我們的情緒，讓科技成為提升生活品質的好夥伴，而不是干擾我們內心平靜的罪魁禍首。
別被「末日刷新」（Doomscrolling）困住
想像這樣一個場景：夜深人靜，你原本只是想發個簡訊，卻被Instagram的紅點通知吸引。一不小心，兩個小時過去了，你的拇指因為不停滑動而酸痛，卻還是捨不得放下手機。
這種好像被社群軟體制約的感覺又稱為 "Doomscrolling"，中文翻作「末日刷新」，不斷地滑向下一段影片，而正負面的資訊（可能甚至大部分都是壞消息）毫無過濾地灌進大腦。這樣的經歷，想必很多人都不陌生。它給我們帶來短暫的慰藉，卻常常在事後留下焦慮、沮喪或內疚的感覺。
但是先別對數位科技失去信心！事實上，科技本身並非洪水猛獸。關鍵在於我們如何使用它。
科技：情緒調節的雙面刃
科技和社群之所以令人難以戒斷，就是因為它帶來影響有好有壞：
1. 正面影響：
- 觀看勵志的YouTube影片可以提升心情、獲取新知
- 與遠方好友分享有趣迷因可以增進感情，即時聯絡
- 使用各式各樣軟體，如冥想或日記 App，可以幫助放鬆身心，促進正念練習
2. 潛在負面影響：
- 長時間瀏覽負面新聞可能引發焦慮、恐慌
- 過度關注他人的「精彩時刻」可能導致自我比較、自卑、嫉妒的情緒
- 無節制使用社交媒體可能影響睡眠質量，或導致用眼過度等身心症狀。
關鍵是要認識到，科技就像一面鏡子，反映的是我們如何使用它。通過有意識地選擇我們與科技互動的方式，我們可以將其轉化為提升幸福感的強大工具。
數位時代調節情緒的三大秘訣
要在數位時代優雅地調節情緒，有三大關鍵秘訣：
內容之選
就像我們注意飲食一樣，我們也應該注意「消費」什麼樣的數位內容。 遠離負面激進的媒體，少看一些煽動、暴力血腥的社會新聞；追蹤高品質的報導媒體，保持資訊飲食的均衡。好好識別那些總是讓你感覺不好的平台或賬號，勇敢地說再見。
時間之度
控制使用科技的時間，就像控制進食量一樣重要。 Iphone 等手機都可以限制特定軟體的使用時間。可以設定使用社交媒體的時間限制，比如每次不超過20分鐘、 一天不超過 1 小時等等，讓手機在陷入「末日刷新」時及時提醒我們。
若是在辦公時常常分心，不妨啟動「專注模式」，噤聲那些不重要的通知干擾，將有助於專心、進入心流狀態不被打斷。
心態之準
我們使用科技時的心理狀態，會影響我們如何解讀和回應所見內容。選擇在心情愉悅時瀏覽社交媒體，這樣更容易保持積極的心態。若是心情不好，別想著用社群媒體抒壓（八成不會有用），可以出去走走、做做自己真正喜歡的事，才能正確啟動腦內的快樂激素。
此外，時刻提醒自己，社交媒體上的內容往往是精心策劃的，而且通常報喜不報憂，不完全代表真實生活。別和這些「被塑造的完美故事」較真，覺得自己不夠好。記住，用心生活，每個人的人生都是獨一無二的。
用健康心態善用數位科技
改變使用科技的習慣並非一蹴而就。就像培養任何新習慣一樣，需要時間和耐心。重要的是保持耐心和善意，一步一步來。
若是發現自己身心已不堪負荷，不如安排一場「數位排毒」：登出令人煩憂的社交媒體，從3天到好幾週，許多人嘗試數位排毒的人發現，逃出不無意識滑手機的陷阱後，有了更多時間去做平常沒機會做的事，情緒變得輕盈而穩定。
每一個小小的改變，都是邁向更健康、更快樂的生活的重要一步，讓我們一起學習如何與科技共舞，使之成為增進幸福感、豐富生活的得力助手！
From "Doomscrolling" to Mindful Living: 3 Key Strategies for Emotional Regulation in the Digital Age
Have you ever found yourself scrolling through social media late at night, realizing hours have passed when you initially just wanted to send a quick message? In this era of ubiquitous digital technology, our emotional well-being faces unprecedented challenges and opportunities. Today, let's explore how we can regulate our emotions in this tempting digital world, turning technology into a tool that enhances our quality of life rather than a source of inner turmoil.
Don't Get Trapped in "Doomscrolling"
Imagine this scenario: It's late at night, and you intended to send a simple text message, but the red notification dot on Instagram catches your eye. Before you know it, two hours have passed, your thumb is sore from endless scrolling, yet you can't seem to put the phone down. This feeling of being conditioned by social media apps is known as "Doomscrolling" - continuously scrolling through an endless feed of content, often negative, that floods your brain unfiltered. This experience is familiar to many. It provides momentary comfort but often leaves us feeling anxious, depressed, or guilty afterward.
But don't lose faith in digital technology just yet! The key lies in how we use it, not in the technology itself.
Technology: A Double-Edged Sword for Emotional Regulation
Technology and social media are hard to quit because they bring both positive and negative influences:
1. Positive Impacts:
- Watching inspiring YouTube videos can boost mood and provide new knowledge
- Sharing funny memes with distant friends can strengthen relationships and enable instant communication
- Using various apps, such as meditation or journaling apps, can help relax the mind and body, promoting mindfulness practices
2. Potential Negative Impacts:
- Prolonged exposure to negative news can trigger anxiety and panic
- Excessive focus on others' "highlight reels" can lead to self-comparison, low self-esteem, and feelings of jealousy
- Unrestrained use of social media can affect sleep quality or lead to physical symptoms like eye strain
The key is to recognize that technology acts as a mirror, reflecting how we use it. By consciously choosing how we interact with technology, we can transform it into a powerful tool for enhancing our happiness.
Three Key Strategies for Emotional Regulation in the Digital Age
To gracefully regulate our emotions in the digital age, there are three key strategies:
Content Selection
Just as we pay attention to our diet, we should be mindful of the digital content we "consume." Stay away from negative and radical media, reduce exposure to sensational or violent news, and follow high-quality reporting sources to maintain a balanced information diet. Identify platforms or accounts that consistently make you feel bad and have the courage to say goodbye to them.
Time Management
Controlling the time we spend using technology is as important as controlling our food intake. Smartphones like iPhones allow you to limit the usage time of specific apps. Set time limits for social media use, such as no more than 20 minutes per session or 1 hour per day, to help remind you when you're falling into "doomscrolling."
If you find yourself frequently distracted during work, try activating "Focus Mode" to silence unimportant notifications. This can help you concentrate and enter a flow state without interruptions.
Mindset Preparation
Our mental state when using technology affects how we interpret and respond to the content we see. Choose to browse social media when you're in a good mood, as it's easier to maintain a positive outlook. If you're feeling down, don't rely on social media for stress relief (it likely won't help). Instead, go for a walk or do something you truly enjoy to activate your brain's happiness hormones properly.
Further reading: Say Goodbye to Ineffective Rest, Unlock the Guide to Deep Rest
Moreover, always remind yourself that content on social media is often carefully curated and usually only shows the positive aspects of life, not representing reality fully. Don't compare yourself to these "crafted perfect stories" or feel inadequate. Remember, live mindfully, and everyone's life journey is unique.
Using Digital Technology with a Healthy Mindset
Changing our technology habits doesn't happen overnight. Like cultivating any new habit, it takes time and patience. The important thing is to maintain patience and kindness towards yourself, taking it one step at a time.
If you find your mental and physical well-being overwhelmed, consider a "digital detox": log out of stressful social media accounts for a period ranging from 3 days to several weeks. Many who try digital detoxing discover that, once free from the trap of mindless phone scrolling, they have more time to do things they usually don't have the chance to do, and their emotions become lighter and more stable.
Every small change is an important step towards a healthier, happier life. Let's learn together how to dance with technology, making it a powerful ally in enhancing our happiness and enriching our lives!
