Category: Addiction News

  • Need a Digital Detox after Lockdown?

    Need a Digital Detox after Lockdown?

    The news that three-quarters of American families reported that they plan to limit their children’s screen time after lockdown is lifted came as no surprise to us. Parents report they ask their children to get off a digital device an average of seven times a day, with 3 in 10 parents saying they disagree amongst themselves how long their children should use their devices for, adding to an already pressurised atmosphere at home.

    If you think a digital detox sounds like a good idea after all the time on screens these last three months here are some tips to ease you in;

    #1 Enforce boundaries

    Throughout lockdown, it was difficult to enforce boundaries around tech. Our homes. or even bedrooms, became offices. We communicated with friends and family through the same software as our colleagues and we relaxed through the same screens we had been working on that day. So, our most important piece of advice for maintaining a semblance of digital wellbeing in and beyond lockdown is to enforce boundaries. You could assign a specific place in your home to work in and try to stick to working hours within it. You could use a different device (e.g. phone vs. laptop) for contacting friends. You could leave your devices outside your room before bed because we know the impact that tech has on our sleep.

    #2 More audio less video

    Everyone jumped on the idea of video calls as the next best thing to meeting in person, but many of us have found them quite stressful. All those poor audio quality calls and the strain to read body language. Ease yourself back into life a little more off screens by suggesting phone calls, they require far less preparation and there will be no worries about anyone’s poor wifi connection, a theme of quarantine. You could also look into audio-based entertainment such as audiobooks or even our podcast to keep your mind occupied.

    Need a Digital Detox after Lockdown?

    #3 Meet up

    One of the positives of lockdown was that it allowed people the time to focus on their relationships with friends and family. We’re talking more frequently to more people and at Time To Log Off we wouldn’t like to see that end with the lifting of restrictions. 58% of adults in the UK use social media to communicate with family daily but 67% say they would prefer to meet those people in person. As we are increasingly able to travel around the country and meet our loved ones in person, take advantage of it! We still have a lot of free time and what remains of it could be spent in person (though socially distanced) with your friends and family. Even making plans for a month or so from now when restrictions are likely to be lifted even more can bring light to yourself and others. Lockdown has made us all appreciate the importance of in-person interaction.

    #4 Go outside

    One of the best ways to do a digital detox after lockdown is to go outside. Take a pet or go alone, either way, make sure you are spending as much time outside as possible. Walking, cycling, running, or even sunbathing, however you choose to spend your time it will give you greater balance and you will feel more at peace. You could even combine this tip with the former and have a picnic in a park (bringing your own food and socially distancing of course). That is the antithesis of the holing ourselves up in dark rooms which we have been doing for three months now, get the sun on your face, even the rain and you will be amazed at its transformative properties.

    Need a Digital Detox after Lockdown?

    Hopefully, these tips will help you to try a digital detox after lockdown and reorganise your life with a healthier appreciation of the need to spend some time offline!

    View the original article at itstimetologoff.com

  • Why cellphone videos of black people’s deaths should be considered sacred, like lynching photographs

    Likening the fatal footage of Ahmaud Arbery and George Floyd to lynching photographs invites us to treat them more thoughtfully. 

    As Ahmaud Arbery fell to the ground, the sound of the gunshot that took his life echoed loudly throughout his Georgia neighborhood.

    I rewound the video of his killing. Each time I viewed it, I was drawn first to the young black jogger’s seemingly carefree stride, which was halted by two white men in a white pickup truck.

    Then I peered at Gregory McMichael, 64, and his son Travis, 34, who confronted Arbery in their suburban community.

    I knew that the McMichaels told authorities that they suspected Arbery of robbing a nearby home in the neighborhood. They were performing a citizen’s arrest, they said.

    The video shows Arbery jogging down the street and the McMichaels blocking his path with their vehicle. First, a scuffle. Then, gunshots at point-blank range from Travis McMichael’s weapon.

    My eyes traveled to the towering trees onscreen, which might have been the last things that Arbery saw. How many of those same trees, I wondered, had witnessed similar lynchings? And how many of those lynchings had been photographed, to offer a final blow of humiliation to the dying?

    A series of modern lynchings

    It may be jarring to see that word – lynching – used to describe Arbery’s Feb. 23, 2020, killing. But many black people have shared with me that his death – followed in rapid succession by Breonna Taylor’s and now George Floyd’s officer-involved murders – hearkens back to a long tradition of killing black people without repercussion.

    Perhaps even more traumatizing is the ease with which some of these deaths can be viewed online. In my new book, “Bearing Witness While Black: African Americans, Smartphones and the New Protest #Journalism,” I call for Americans to stop viewing footage of black people dying so casually.

    Instead, cellphone videos of vigilante violence and fatal police encounters should be viewed like lynching photographs – with solemn reserve and careful circulation. To understand this shift in viewing context, I believe it is useful to explore how people became so comfortable viewing black people’s dying moments in the first place.

    Images of black people’s deaths pervasive

    Every major era of domestic terror against African Americans – slavery, lynching and police brutality – has an accompanying iconic photograph.

    The most familiar image of slavery is the 1863 picture of “Whipped Peter,” whose back bears an intricate cross-section of scars.

    Famous images of lynchings include the 1930 photograph of the mob who murdered Thomas Shipp and Abram Smith in Marion, Indiana. A wild-eyed white man appears at the bottom of the frame, pointing upward to the black men’s hanged bodies. The image inspired Abel Meeropol to write the poem “Strange Fruit,” which was later turned into a song that blues singer Billie Holiday sang around the world.

    Twenty-five years later, the 1955 photos of Emmett Till’s maimed body became a new generation’s cultural touchstone. The 14-year-old black boy was beaten, shot and thrown into a local river by white men after a white woman accused him of whistling at her. She later admitted that she lied.

    Throughout the 1900s, and until today, police brutality against black people has been immortalized by the media too. Americans have watched government officials open firehoses on young civil rights protesters, unleash German shepherds and wield billy clubs against peaceful marchers, and shoot and tase today’s black men, women and children – first on the televised evening news, and, eventually, on cellphones that could distribute the footage online.

    When I conducted the interviews for my book, many black people told me that they carry this historical reel of violence against their ancestors in their heads. That’s why, for them, watching modern versions of these hate crimes is too painful to bear.

    Still, there are other groups of black people who believe that the videos do serve a purpose, to educate the masses about race relations in the U.S. I believe these tragic videos can serve both purposes, but it will take effort.

    Why cellphone videos of black people’s deaths should be considered sacred, like lynching photographs
    In 1922 the NAACP ran a series of full-page ads in The New York Times calling attention to lynchings. New York Times, Nov. 23, 1922/American Social History Project

    Reviving the ‘shadow archive’

    In the early 1900s, when the news of a lynching was fresh, some of the nation’s first civil rights organizations circulated any available images of the lynching widely, to raise awareness of the atrocity. They did this by publishing the images in black magazines and newspapers.

    After that image reached peak circulation, it was typically removed from public view and placed into a “shadow archive,” within a newsroom, library or museum. Reducing the circulation of the image was intended to make the public’s gaze more somber and respectful.

    The National Association for the Advancement of Colored People, known popularly as the NAACP, often used this technique. In 1916, for example, the group published a horrific photograph of Jesse Washington, a 17-year-old boy who was hanged and burned in Waco, Texas, in its flagship magazine, “The Crisis.”

    Memberships in the civil rights organization skyrocketed as a result. Blacks and whites wanted to know how to help. The NAACP used the money to push for anti-lynching legislation. It purchased a series of costly full-page ads in The New York Times to lobby leading politicians.

    Though the NAACP endures today, neither its website nor its Instagram page bears casual images of lynching victims. Even when the organization issued a statement about the Arbery killing, it refrained from reposting the chilling video within its missive. That restraint shows a degree of respect that not all news outlets and social media users have used.

    A curious double standard

    Critics of the shadow archive may argue that once a photograph reaches the internet, it is very difficult to pull back from future news reports.

    This is, however, simply not true.

    Images of white people’s deaths are removed from news coverage all the time.

    It is difficult to find online, for example, imagery from any of the numerous mass shootings that have affected scores of white victims. Those murdered in the Sandy Hook Elementary School shooting of 2012, or at the Las Vegas music festival of 2017, are most often remembered in endearing portraits instead.

    In my view, cellphone videos of black people being killed should be given this same consideration. Just as past generations of activists used these images briefly – and only in the context of social justice efforts – so, too, should today’s imagery retreat from view quickly.

    The suspects in Arbery’s killing have been arrested. The Minneapolis police officers involved in Floyd’s death have been fired and placed under investigation. The videos of their deaths have served the purpose of attracting public outrage.

    To me, airing the tragic footage on TV, in auto-play videos on websites and social media is no longer serving its social justice purpose, and is now simply exploitative.

    Likening the fatal footage of Ahmaud Arbery and George Floyd to lynching photographs invites us to treat them more thoughtfully. We can respect these images. We can handle them with care. In the quiet, final frames, we can share their last moments with them, if we choose to. We do not let them die alone. We do not let them disappear into the hush of knowing trees.

    [Insight, in your inbox each day.You can get it with The Conversation’s email newsletter.]

    Allissa V. Richardson, Assistant Professor of Journalism, University of Southern California, Annenberg School for Communication and Journalism

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

  • In Hard-Hit Areas, COVID’s Ripple Effects Strain Mental Health Care Systems

    Although mental health services continued largely uninterrupted in areas with low levels of the coronavirus, behavioral health care workers in areas hit hard by COVID-19 were overburdened.

    In late March, Marcell’s girlfriend took him to the emergency room at Henry Ford Wyandotte Hospital, about 11 miles south of Detroit.

    “I had [acute] paranoia and depression off the roof,” said Marcell, 46, who asked to be identified only by his first name because he wanted to maintain confidentiality about some aspects of his illness.

    Marcell’s depression was so profound, he said, he didn’t want to move and was considering suicide.

    “Things were getting overwhelming and really rough. I wanted to end it,” he said.

    Marcell, diagnosed with schizoaffective disorder seven years ago, had been this route before but never during a pandemic. The Detroit area was a coronavirus hot spot, slamming hospitals, attracting concerns from federal public health officials and recording more than 1,000 deaths in Wayne County as of May 28. Michigan ranks fourth among states for deaths from COVID-19.

    The crisis enveloping the hospitals had a ripple effect on mental health programs and facilities. The emergency room was trying to get non-COVID patients out as soon as possible because the risk of infection in the hospital was high, said Jaime White, director of clinical development and crisis services for Hegira Health, a nonprofit group offering mental health and substance abuse treatment programs. But the options were limited.

    Still, the number of people waiting for beds at Detroit’s crisis centers swelled. Twenty-three people in crisis had to instead be cared for in a hospital.

    This situation was hardly unique. Although mental health services continued largely uninterrupted in areas with low levels of the coronavirus, behavioral health care workers in areas hit hard by COVID-19 were overburdened. Mobile crisis teams, residential programs and call centers, especially in pandemic hot spots, had to reduce or close services. Some programs were plagued by shortages of staff and protective supplies for workers.

    At the same time, people battling mental health disorders became more stressed and anxious.

    “For people with preexisting mental health conditions, their routines and ability to access support is super important. Whenever additional barriers are placed on them, it could be challenging and can contribute to an increase in symptoms,” said White.

    After eight hours in the emergency room, Marcell was transferred to COPE, a community outreach program for psychiatric emergencies for Wayne County Medicaid patients.

    “We try to get patients like him into the lowest care possible with the least restrictive environment,” White said. “The quicker we could get him out, the better.”

    Marcell was stabilized at COPE over the next three days, but his behavioral health care team couldn’t get him a bed in one of two local residential crisis centers operated by Hegira. Social distancing orders had reduced the beds from 20 to 14, so Marcell was discharged home with a series of scheduled services and assigned a service provider to check on him.

    However, Marcell’s symptoms ― suicidal thoughts, depression, anxiety, auditory hallucinations, poor impulse control and judgment ― persisted. He was not able to meet face-to-face with his scheduled psychiatrist due to the pandemic and lack of telehealth access. So, he returned to COPE three days later. This time, the staff was able to find him a bed immediately at a Hegira residential treatment program, Boulevard Crisis Residential in Detroit.

    Residents typically stay for six to eight days. Once they are stabilized, they are referred elsewhere for more treatment, if needed.

    Marcell ended up staying for more than 30 days. “He got caught in the pandemic here along with a few other people,” said Sherron Powers, program manager. “It was a huge problem. There was nowhere for him to go.”

    Marcell couldn’t live with his girlfriend anymore. Homeless shelters were closed and substance abuse programs had no available beds.

    “The big problem here is that all crisis services are connected to each other. If any part of that system is disrupted you can’t divert a patient properly,” said Travis Atkinson, a behavioral consultant with TBD Solutions, which collaborated on a survey of providers with the American Association of Suicidology, the Crisis Residential Association and the National Association of Crisis Organization Directors.

    White said the crisis took a big toll on her operations. She stopped her mobile crisis team on March 14 because, she said, “we wanted to make sure that we were keeping our staff safe and our community safe.”

    Her staff assessed hospital patients, including Marcell, by telephone with the help of a social worker from the emergency room.

    People like Marcell have struggled during the coronavirus crisis and continue to face hurdles because emergency preparedness measures didn’t provide enough training, funds or thought about the acute mental health issues that could develop during a pandemic and its aftermath, said experts.

    “The system isn’t set up to accommodate that kind of demand,” said Dr. Brian Hepburn, a psychiatrist and executive director of the National Association of State Mental Health Program Directors.

    “In Detroit and other hard-hit states, if you didn’t have enough protective equipment you can’t expect people to take a risk. People going to work can’t be thinking ‘I’m going to die,’” said Hepburn.

    For Marcell, “it was bad timing to have a mental health crisis,” said White, the director at Hegira.

    At one time Marcell, an African American man with a huge grin and a carefully trimmed goatee and mustache, had a family and a “pretty good job,” Marcell said. Then “it got rough.” He made some bad decisions and choices. He lost his job and got divorced. Then he began self-medicating with cocaine, marijuana and alcohol.

    By the time he reached the residential center in Detroit on April 1, he was at a low point. “Schizoaffective disorder comes out more when you’re kicked out of the house and it increases depression,” said Powers, the program manager who along with White was authorized by Marcell to talk about his care. Marcell didn’t always take his medications and his use of illicit drugs magnified his hallucinations, she said.

    While in the crisis center voluntarily, Marcell restarted his prescription medications and went to group and individual therapy. “It is a really good program,” he said while at the center in early May. “It’s been one of the best 30 days.”

    Hepburn said the best mental health programs are flexible, which allows them more opportunities to respond to problems such as the pandemic. Not all programs would have been able to authorize such a long stay in residential care.

    Marcell was finally discharged on May 8 to a substance abuse addiction program. “I felt good about having him do better and better. He had improved self-esteem to get the help he needed to get back to his regular life,” Powers said.

    But Marcell left the addiction program after only four days.

    “The [recovery] process is so individualized and, oftentimes, we only see them at one point in their journey. But, recovering from mental health and substance use disorders is possible. It can just be a winding and difficult path for some,” said White.

    Seeking Help

    If you or someone you know is in immediate danger, call 911. Below are other resources for those needing help:

    — National Helpline: 1-800-662-HELP (4357) or https://findtreatment.samhsa.gov.

    — National Suicide Prevention Lifeline: 1-800-273-TALK (8255).

    — Disaster Distress Helpline: 1-800-985-5990 or text TalkWithUs to 66746.

    View the original article at thefix.com

  • 7 Tips for Digital Wellbeing in Lockdown

    7 Tips for Digital Wellbeing in Lockdown

    The digital world has taken over even more since we went into lockdown. Now, many of us work exclusively through screens and we also connect with loved ones, relax and play through them too. How can you manage your wellbeing in the digital world right now? We have some easy tips to help you stay sane and well:

    #1 Log Off

    The most obvious solution to digitally-induced stress is simply to log off. We have been suggesting it as a solution since the beginning, it’s in our name! Instead of focusing on work, or the pressure to keep up, why not enjoy some analogue activities instead? You could do a jigsaw, read a new book, get into cross stitch. The world is your oyster (we hear lots of people are baking bread).

    #2 Reach out

    One of the many benefits of technology right now is that we can keep in contact with friends and family around the world. We need connection more than we know. 58% of adults in the UK use social media to communicate with family daily but 67% say they would prefer to meet those people in person. Now we are trapped we only have the option of former, so if you have been holed up alone for ten weeks then the odd friends’ Zoom call can be a good thing. You could also use this time to get back in touch with people who drifted out of your life when things became too hectic, or those older family members who you don’t speak to enough. Even though it’s through a screen, human connection could make all the difference to someone vulnerable.

    7 Tips for Digital Wellbeing in Lockdown

    #3 Go outside

    When screens are getting too much and you just need a break, the easiest and best way to unwind is to go outside. Nature was designed to keep us calm so the best way to manage your digital wellbeing is to go out in it. We are now allowed, in the UK, to spend as much time exercising outside as we like so take advantage. You don’t have to run or cycle but a nice walk, even just around the block in a green space, will make all the difference. 

    #4 Make time online meaningful

    Social media has been awash in the last few weeks with posts about the Black Lives Matter movement. If we want to effect real change and truly stand as anti-racist allies then we need to show up. We can all use our platforms as small as they may be to confront ourselves and others with the realities black people face and to take steps to stand against it. Social media has become a place of education, community building and activism on a global scale in a way we have not seen since the #MeToo movement. So join it, make your time online mean something and your digital wellbeing will only increase.

    #5 Keep safe

    We’ve written recently about the growing phenomenon of Zoom bombing. Hacking and online crime of all kinds is unfortunately on the rise right now. We’re spending more time on screens and so are cyber criminals. Refresh your memory with all the cybersafety tips we’ve shared in the past and be more vigilant than usual. Your guard may be down because you are more stressed and anxious than usual and not paying attention, don’t become a victim.

    #6 Enforce boundaries

    Our work and home lives are ever more intertwined as we continue to live and work at home through the lockdown. Many of us don’t have home offices so are working out of our bedrooms, and are living with others who are working at home too. Tech can bleed across the home:office boundaries easily and play havoc with our work-life balance. Put some simple boundaries in place yourself, either around spaces or time where you disconnect from work, to keep your life neatly delineated.

    #7 Prioritise sleep

    Sleep and screens are a bad mix. The temptation may be greater than usual to let screens invade your bedroom and for you to indulge in late night social media scrolling, or anxious middle-of-the-night pandemic news checking. Lack of sleep is the one thing that will seriously impact your wellbeing and your mental health. Don’t use screens at a time when you should be sleeping. Put them firmly outside your door – or at the very least on the opposite side of your room to your bed – to reinforce that.

    We’re producing updated resources specifically during the pandemic period so visit our article archive for a whole load of other helpful articles on how preserve your digital wellbeing in lockdown.

    (And check out our podcast for entertainment when you want a break from staring at screens). Stay safe.

    View the original article at itstimetologoff.com

  • 10 Tricks to Stave Off Digital Burnout in Lockdown

    10 Tricks to Stave Off Digital Burnout in Lockdown

    As lockdown drags on we’re spending more and more time on screens. For good or bad, they’re an even more integral part of our lives than before. Burnout, and particularly digital burnout, has always been a concern, especially amongst the generation that spends the most time on screens: Millenials. Excessive screen use simply doesn’t make us feel good. So, now that our lives rely even more heavily on screens, here are some ways to stave off digitally induced burnout.

    1. Take time away

    If you’re feeling overwhelmed, whether by an ever ringing group chat, never-ending emails from your boss, the constant need to be productive or the bad news that’s piling up, the best thing to do is to step away. You could make yourself a cup of tea and sit for a while by a window. You could read a book. You could spend some time looking after a plant or pet. Whatever you do, any time away will help you come back fresh and able to focus and not be burnt out by incessant screen time.

    2. Get outside

    The best way to get away from screens is to go outside and until recently not all of us had that luxury. Now everyone is allowed outside (in England) for as long as they want to exercise which we’re thrilled about. With the good weather coming a 10-minute walk around the block or cycle in a nearby park can make all the difference. You don’t even need to worry about how much you go out now, as long as you are moving. Your digital burnout will ease as you spend more time in nature, so go out as much as you can.

    10 Tricks to Stave Off Digital Burnout in Lockdown

    3. Connect with loved ones

    Screens are not all bad and if you use them well they can make your life much better. Around the world people have been using tech to connect with distant family and friends for some time through social media and video calls. In our new normal this connection has expanded in a major way. Families are hosting quizzes. Friends are watching TV together. Daters are meeting virtually. Most importantly, vulnerable and isolated people are able to join in the same way as everyone else. So make sure you use at least some of the benefits of tech by connecting with your loved ones online.

    4. Stay away from bad news

    Although there’s been some good news recently with the lifting of some lockdown restrictions, generally we can agree it’s been pretty bad. Political scandals, economic problems and death tolls fill our feeds and whilst they are important they cannot be all we focus on. John Krasinski with Some Good News has come up with ways to focus on the positive and we should follow that example. Maybe limit your intake to only major media sites instead of Twitter? Or designate a time each day when you check the news instead of having a constant stream which will only increase your stress.

    5. Blow off steam

    The world is very serious right now, and rightly so. But, if you’re already struggling with digital burnout then why not bring some lightness into your life? There are plenty of new escapist TV shows for you to watch from Normal People on the BBC to White Lines or Dead to Me on Netflix. If you want mindless laughs then there are loads of old sitcoms back online such as How I Met Your Mother and One Tree Hill. There’s also a lot of social media content:  UK TV commentator Andrew Cotter has been employing sports-style commentary on the quirky habits of his dogs, Mabel and Olive. Comedians Rachel Parris and Marcus Brigstocke have been challenging each other to lip sync battles on Twitter from their home.

    6. Keep cyber safe

    We’ve already written about the importance of staying safe as we conduct all of our lives online during this lockdown. Cyber-attacks have risen, in the forms of fraud and Zoom bombs of hacking of your video call, often to show explicit content. None makes it easier to live and work remotely. Make sure that you’re using common sense and all the available information to protect yourself against any would-be cybercriminals. We don’t need life to be any more difficult right now.

    7. Set boundaries

    We’ve always advised that people implement good boundaries to control their screen use and that’s more important now than ever. Perhaps you could separate your work and home screen use by the time of day or by location in your home (even if that is only a different end of the bed)? Sleep without any technology or have meals with your housemates without it – it will help you unwind. We’re now mostly working from home which blurs the boundaries of our work schedules so make sure you try to enforce your work hours firmly.

    10 Tricks to Stave Off Digital Burnout in Lockdown

    8. Stop measuring

    Staying away from screens should help not hinder your stress levels so don’t worry about the numbers. Setting a screen time limit for the day might be useful but don’t panic if you go over it. Screens are now being used for every part of our life, so it’s not quantity but quality which is important to think about. If you spend two hours passively scrolling your news feed every day then you may start developing symptoms of digital burnout. But, if you spend an hour on a video call with your friends you’re likely to feel happier and healthier.

    9. Bin the FOMO

    There was a lot of talk online, especially at the beginning of lockdown about doing something worthwhile in quarantine. After all, apparently Newton discovered gravity and Shakespeare wrote King Lear when they were avoiding illness too. But you don’t have bake sourdough or start embroidery to be doing something worthwhile. For most of us living with other people 24/7 is enough of a skill. If you have children or dependents you’re taken on far more than a language, you’re not getting a holiday, you’re doing more work. Even if you’re living alone, that doesn’t mean you have to focus on learning new skills. Focus on the present moment and take on what you want at the rate you can handle it, social media peer pressure be damned.

    10. Cut yourself some slack

    Quarantine is hard. The world is going through a tough time and many people are losing loved ones or unable to see those who are vulnerable. Last week was #MentalHealthAwareness week in the UK and we wrote about how to stay afloat during corona if you take anything from that please let it be to give yourself a break. We are not perfect and screen use, whilst it can have a negative impact harm can also connect us to those we’re separated from. Use common sense and don’t be too annoyed with yourself if you find yourself on screens more than you intended.

    Hopefully, with these tips at the very least you wont come out of lockdown suffering from digital burnout. We’ve been providing updated resources specifically during the pandemic period so do have a look at our article archive for other helpful tips on how to use screens healthily in quarantine.

    (And don’t forget to check out our podcast for some screen-free entertainment when you want a break). Stay safe.

    View the original article at itstimetologoff.com

  • Screens in Quarantine #MentalHealthAwarenessWeek

    Screens in Quarantine #MentalHealthAwarenessWeek

    It’s Mental Health Awareness Week in the UK and this year’s theme is kindness. To be kinder to yourself in the pandemic, we’ve got a few suggestions on how you can use screens in quarantine to improve your mental health, rather than negatively impact it.

    #1 Use screens for connection

    Most of us are separated from family and friends right now and we’re giving thanks for the wonders of technology that can keep us connected. A FaceTime call can do wonders to help an older relative feel less isolated and help us stay in touch with our mates too.

    But Zoom fatigue is real and connection doesn’t have to be all about video calls. A retro phone call will help you connect in a more personal way to the person the other end than shouting at them on a screen. We recommend rediscovering audio calls for Mental Health Awareness Week (and beyond).

    #2 Get off screens and get outside (if you can)

    It’s not easy for all of us to get into a green space but if you can – and if you leave your screens at home behind you – it’ll do wonders for your mental health. Study after study has shown the benefits of connecting with nature and spending time outside. A short walk in a green space will boost your spirits and list your mood. If that’s too tricky, cultivate a house plant on a window sill as a pretty good alternative.

    #3 Give bad news a break

    It’s only natural that we want to keep checking the news to see what the latest with the pandemic is; cases that have been treated, people that have survived, the latest about lockdown. But checking in once a day to stay informed and compulsively reloading your feed several times an hour while your anxiety is mounting are very different approaches.

    Limit your news checking to reputable sources and set rules for yourself about when you will check. If you notice yourself becoming more anxious or depressed adjust your news schedule accordingly. Don’t forget to seek out all the very many good news stories circulating right now too, of people doing wonderful things to help their communities and neighbours – all of which will leave you feeling uplifted.

     

    #4 Set clear boundaries

    Working from home as most of us are now, it’s easy to let work and play blur into each other which can leave us feeling overwhelmed and stressed. Set clear physical and time boundaries around when you are working and when you are spending time with those you live with – or connecting with friends at a distance. A separate space, if possible, to work from which isn’t your bedroom and a clear cut-off time in the evening and morning when you move from work to ‘home’ will help you feel more in control.

    You can also consider allocating devices for work and play to help with this. Your laptop or tablet for all your work activities, your smartphone for anything outside the office. Take work email off your phone to really make this effective.

    #5 Keep yourself safe

    There’s been a big surge in cyber scams since the pandemic began as cyber criminals take advantage of our increased time on screens to target us through them.

    Phishing attacks (where the cyber criminal sends a message as if it was coming from your bank or another trusted institution to get your account details), are particularly rife. Remember, all the same rules about how to keep yourself safe online still apply when you’re on screens in quarantine. Don’t give out any sensitive details to anyone who approaches you directly. Always end the conversation and contact your bank via your normal methods to make sure the message has really come from them.

    Unfortunately trolling and stalking on social media are on the rise right now too. Cutting down on your social media usage will help keep you away from attacks like this, but if you’re still getting unpleasant attention online we always urge that you block the offender and report their activity within the app. For more serious cases of threatening behaviour, always inform your local police authority. Don’t suffer in silence, tell as many people as you can about what’s going on.

    #6 Give yourself a break about screens in quarantine

    This Mental Health Awareness Week is all about kindness and we want to suggest we’re kind to yourself about your screen use right now. Which is not to suggest we recommend unfettered 24:7 use of them! But it’s simply inevitable that your screen use is going to be much, much higher than it was before the pandemic. If you’ve set yourself some kind of arbitrary screen time daily rule you’re going to find that you’re way over your limit every day. And that’s OK. We’re in an unusual and once-in-a-lifteime period of time when all of our routines and plans are going more than a bit awry.

    The only thing we want to ask you to do is to be mindful about how your use of screens in quarantine is making you feel. If every time you go on a screen it’s boosting your mood, making you feel connected and productive and having a positive impact on you, then you’ve clearly got the balance right. If, on the other hand, you notice that your screen use is tending to make you feel stressed and anxious then keep a note of what activity or behaviour you’re spending the most time on and experiment with cutting back. Keep adjusting until you get the right balance for you.

    We’re providing updated resources specifically during the pandemic period so check back regularly for other helpful tips on how to use screens in quarantine.

    View the original article at itstimetologoff.com

  • Sober Reflections From the Dance Floor

    One gift of sobriety, along with holding down a job and not losing my kids to the courts, is that I now get to do something I really love, dancing—safely.

    For Mary.

    I got sober here almost thirty years ago. That’s what struck me last December 31, as I danced my butt off in the basement of St. Anthony of Padua’s Roman Catholic Church on Sullivan Street in New York City, welcoming in the New Year with a mob of sober drunks. Yes, here I was dancing under the influence of something more heady than Moet this New Year’s Eve, surrounded by mylar waterfall curtains, and the familiar pull down shades of AA’s Twelve Steps and Twelve Traditions, changing color with every turn of the disco ball.

    In the fall of 1991 I was sitting in the second of sixteen rows of folding chairs, a box of Kleenex on my lap, flanked by massive columns that supported both church above and my shaky sobriety below. Now here in the countdown to midnight, voguing to Madonna with a Woodstock hippie in pajamas, I realized this was the very spot I had counted my first 90 days without a drink or a drug decades ago. This was where the Soho Group of Alcoholics Anonymous met, and still meets today. Flash back to me in gold tights and a green suede mini skirt, crushing on a rockabilly cat across the aisle. Thank you Johnny Cash wannabe in the stretched T, you kept me coming back to AA for that first year—you and my sponsor Cindy, the big sis I never had. After the meeting, Cindy and I would hit the Malibu Diner on 23rd Street for oversized Greek salads with extra dressing and bottomless cups of decaf. Cindy taught me how to stay away from the first drink and how to smudge a make-up pencil to get that smoky eye look. From September to December, 1991, the Soho Group, the boy with the ducktail, and my glamourous sponsor, poured the pillars of my foundation for a life lived without mood-altering substances, one-day-at-a-time.

    . . .

    Around midnight on December 31, 2019, wearing frames I’d picked up at the dollar store that flashed “2020” in three speeds, I felt safe—safe and happy raving with a few hundred personalities swigging seltzer. In my drinking days, going out dancing never felt safe. There was the time I fell off the stage GoGo dancing on the boardwalk at Coney Island, and once I walked home alone over the Brooklyn Bridge, at 3AM, in a red sundress. I meant to take a cab, and had even tucked a twenty dollar bill in my bra for that purpose, but I ended up spending it on more vodka cranberries instead. Staggering barefoot in the pre-dawn down an unlit staircase onto the off ramp of the Brooklyn Bridge, heels in hand, fear overtook me and I started running. For blocks and blocks I ran down the middle of the street, where it felt safer, where I could spot shadows lurking between cars, all the way home, until I reached my building—relieved, ashamed and baffled by my behavior. Scared of waking my landlord, I tiptoed up three flights—this was not new—but every creaky step betrayed me. I dreaded passing Babe the next morning, sitting on the bench in his dooryard, combing the supermarket circulars. He was less like a landlord you write a check out to on the first of the month, and more like an Italian uncle who would scold you for parking too far from the curb, or wasting money buying coffee out, instead of brewing it at home. I knew Babe always heard my key in the lock as dawn broke over South Brooklyn, and I knew he saw those empty bottles of Chianti, tucked under tomato cans in the recycling bin. 

    . . .

    Yes, now I felt safe—here clasping hands with a little girl and her sober mom, twirling around a church cellar at the Soho Group’s New Year’s Eve Dance. I felt safe, happy and damn lucky to be back here on the very spot that I had clung to for that first year, that spot where I first surrendered to sobriety and felt safe, as I cupped warm urn coffee, and took it all in, in small sips. Tonight I knew where I was, and I knew I’d get home safely. I knew I’d remember everything the next day, without remorse or a sour stomach. 

    “Some don’t make it back.” I’ve heard that said often in the rooms of A.A. After sobering up in my mid twenties at the Soho Group, I stayed alcohol-free for thirteen years, making Brooklyn Heights my home group for years, until just after the birth of my first son. The promise of A.A. as “a bridge back to life” had come true. I had a life: a husband, a house, and now a fat baby at the baptismal font. But I was doing zero maintenance on that bridge—my connection back to AA was crumbling. I’d drifted. I’d moved deeper into Brooklyn with my non-alcoholic husband and away from my homegroup. I’d lost touch with my sponsor and most of my sober friends. And then it happened. I slipped. But I was one of the super lucky ones. I didn’t have a full out sloppy slip, with blackouts and benders and smash-ups with the family KIA. It started with just a sip. In my mind I’d decided it was safe to start taking communion wine with my wafer at Sunday mass. No matter that countless practicing Episcopalians take the host but pass on that sip from the silver chalice. And for years, this was the extent of my drinking, one sneaky sip I looked forward to on Sunday mornings. Then other things happened. I’d heard that beer was good for breast-feeding. I latched onto that rumor, like a babe at the breast. I started downing O’Douls “non-alcoholic” ale at our weekly mommy nights. When I went to my dentist for a routine filling, I insisted he tap the tank of laughing gas, when novocaine would have numbed well enough. I remember that buzz which settled over me in the dentist’s chair. Relief, I thought. From everything.

    Soon after I woke up and realized my marriage was over. I was a wreck. Day drinking seemed like an option. A friend offered me a mimosa in her home. I took one sip—panicked—snuck to her bathroom and poured the rest down the drain. Soon after that, I climbed up one flight of stairs over a fish store and entered a crowded room with flies circling. I started counting days, for the second time around. At forty-eight, I was a humbled newcomer again. My sponsor was twelve years my junior. It was awkward, yes, but it felt honest and right to reset my sobriety clock. And thanks in large part to these no-nonsense oldtimers of Old Park Slope Caton, my kids have never seen me drunk.

    . . .

    In my twenties, before I poured that last bottle of Four Roses whiskey down the kitchen sink, my twin loves were drinking and dancing. I started drinking fairly late, at 19, when I’d help myself to my father’s scotch, put on his headphones, raise the volume on his Ohm speakers, and burn rubber to The Gap Band. Booze and boogie shoes quickly became my dream couple, allowing me to float in a fantasy stupor where all care and self-doubt slipped away. From there I went on to be a “maniac on the dance floor”—a self-destructive eighties girl flash dancing her way through four years of college—squeezing that last cup of beer from a warm keg.

    For fun, my alcoholic brain sometimes likes to play this game where I remember fondly (but falsely) occasions where liquor paired perfectly with certain activities like ball games with Budweiser, or tailgate parties with pina coladas, picnics with blushing Zinfandels, or art gallery openings with jugs of Gallo red. But the winner of this stagger-down-memory-lane game is always dancing with drinking. Evenings out started the same: plug in the hot rollers, mix a cocktail, and get down while dolling up, still in my underwear, to the Saturday night line-up of DJs on WBLS and Hot97. A whiskey sour next to my make-up mirror was the kick-off. Stepping out an hour later, with coral lips and cat eyes, and Run-DMC in my head, I felt just fine. And that’s how it went, in my twenties. But over time, nights out ended in close calls with questionable characters and near scrapes in unknown neighborhoods. Every one of those nights, however, had started out just fine. From Halloween dance parties in Bushwick lofts with Solo cups of mystery punch, to doing the twist on the Coney Island Boardwalk while taking nips from a hip flask of Jack Daniels, it was always a good time. Until it wasn’t—until someone flicked a cigarette and started a fire, or until I fell off the band stage on that Coney Island boardwalk.

    . . .

    If only evenings could have ended as safe and fun as they had started out. It really only ever felt safe to drink at the start of my drinking, as a teen, in front of my dad’s turntable, moving to Stevie Wonder coming from his Koss headphones, in the safety of my childhood home. And if only my drinking and dancing partner Mary was still here. Mary, who dared me to put down my rum and Coke and never-finished Times crossword, and climb up onto the bar with her at Peter McManus Pub in Chelsea. Dear, departed drinking playmate and party girl Mary. Quirky, curly-haired writer Mary, in rhinestone glasses and GoGo boots. Loyal friend Mary, who helped me through heartbreaks and hangovers. Subversive yet wholesome Mary from Michigan, who baked soda bread, wrote thank you notes, remembered nieces’ birthdays and snorted lines of heroin. I never made the connection between her non-stop runny nose and her habit until years later, when her boyfriend called me to say he’d found Mary dead from an overdose. I pictured her slumped in a fake Queen Anne armchair, pale as parchment, her dark curls against floral upholstery. She was forty-six.

    Indeed, I danced my way through my drinking twenties, but I was hardly dancing with the stars. I was working as a waitress at the LoneStar Roadhouse near Times Square. At closing time I’d do lines at the end of the bar with the manager, and once, with a customer who talked me into leaving with him. I went home with this grown man who, as it turned out, still lived with his parents somewhere way the hell out on Long Island. I remember feeling increasingly unsafe passing exit after exit on the LIE, riding unbelted in the death seat of a stranger’s Toyota. I remember turning up the volume on the radio and singing along to Chaka Khan: “I’m Every Woman… It’s all in MEEE…” Any drug that can delude you into believing you’ve got the pipes of a 10-time Grammy Award winner, well, that’s a great drug. Until it isn’t. He led me to a mattress on the floor of his parents garage. I’ve heard it said in the rooms of A.A. that God watches out for children and drunks. Which maybe explains how I got myself out of that one—while still fully clothed—and was able to call a cab to take me all the way home in those pre-Lyft late-eighties.

    . . .

    One gift of sobriety, along with holding down a job and not losing my kids to the courts, is that I now get to do something I really love, dancing—safely. I’ve hit many an A.A. group anniversary, where I’ve joined Friends of Bill W. on subterranean church linoleum, cleared for dancing. I still start getting ready at five, with my own creation: The Magoo (cranberry juice, sparkling water and two wedges of lime, served up in a fancy glass.) I still tune into WBLS. I wear less make-up now, but still move to the music. At six I head out to scoop a friend in my KIA beater. The koolest legend, Kool D.J. Red Alert, is blowin’ it up over the airwaves and through my car speakers. I pull up, safety-belted and chair dancing in the driver’s seat. My date is tall and her dress is short and sparkly. “Damn girl, who’s your target? These all gotta watch out!” Beatrice has all the head boss and eye looks as Mary. And a wit just like Mary’s too, drier than a Wasa cracker or top-shelf vermouth. It’s going to be a fun night, I think. Throw your hands up.

    I really love Alcoholics Anonymous group anniversaries. They are feel good phenomena that pretty much follow the same format: a meeting, followed by a potluck, then sometimes, dancing. I gravitate to the ones where there’s dancing. Everyone shows up bathed and beaming to celebrate the founding of their “homegroup,” the group they most regularly attend, where they know other people, and are known in return. Sober drunks with sixty years and sixty days come to these. A church basement or parish hall is dressed up in balloons and crepe garland; Hershey kisses scatter folding tables, covered in plastic cloths. The speakers are often old-timers with good stories to tell, pulling in outrageous details of their “drunkalogues” or firsthand details about the group’s early days. The dinner spread is legit. A line of volunteers dish out baked ziti, collards and fried fish from foil casseroles set up over sternos. Urn coffee and birthday cake for dessert. I’ve developed a taste for those giant sheet cakes with piped icing. The ritual of eating that 2” square of cake, along with every alcoholic in the room eating theirs, is a highlight for sure. A centered feeling comes over me as I lick frosting off a plastic fork under twinkle lights. I am safe. And this is fun. Details may vary from group to group, but every space feels hallowed on these nights. The people who populate it are thankful for their lives, freed from the hamster wheel of addiction, just for today. 

    Then dancing happens. I bring the DJ a bottle of Poland Spring and I’m “setting it off” to one-hit-hip-hop wonder Strafe, while folks are still on the food line. When the clean up crew starts collecting cola cans and rolling up tablecloths, I’m still on the linoleum with any takers I can pull up off their folding chairs. I can’t say Beatrice and I have shut down every A.A. party from northern Manhattan to the outer banks of Brooklyn, but the bulletin board of Alcoholic Anonymous’ Intergroup is a good place to start for leads on sober dance happenings.

    We head home a little after eleven. DJ Chuck Chillout has pulled out his airhorn. I drop Beatrice off, she bends into the passenger window and smirks: “I had a great time tonight. Maria N. gets a second date.” 

    . . .

    Group anniversaries and sober New Year’s Eve parties aside, I dance mostly on my yoga mat, to the line-up of Saturday Night DJs on WBLS, or to my own ‘80s Hip Hop and New Wave playlists. I’m still self-conscious when I share in meetings, or read at open mics, or take my top off to new a lover, but at home or in public, I’m comfortable on the dance floor, even if I’m the only one dancing. I don’t claim to quite find my Nasty with Miss Jackson anymore, but even well into middle age, and without a craft beer in hand, dancing still brings on my happy—more than ever. Clear-headed, I tap into that elusive “conscious contact” with my higher power. I feel everything in the present moment—neurons firing through my fingertips, the beat beneath my bare feet. I am a consenting adult at my own one-woman rave, enjoying this gift of sobriety: a healthy body doing what it loves, and hurting no one, especially not itself. Of course, when I’m out dancing, there’s the bonus of connection with other abstaining alcoholics. Doing the Electric Slide with fifty friends of Bill—in-sync, or close enough—well, It’s Electric.

    . . .

    “We drank alone. But we don’t get sober—then stay sober—alone.” 

    It’s 1:30AM and I’m still on the dance floor, throwing hands up with oldtimers and seven-year-olds. The Woodstock hippie shuffles in his drawstring polar fleece, cotton wadded in his ears. But no amount of cotton can drown out the cheer that went up at the stroke of midnight and echoes even now.If it’s in the cards, in twenty years, on New Year’s Eve, 2040, I’ll be 75 and I’ll be here, surrounded by these poured cement columns, getting what’s left of my groove on with a beautiful group of sober drunks. 

    . . . 

    Where can you go to dance yourself happy? For one thing, the International Conference of Young People in Alcoholics Anonymous of New York City (ICYPAA NYC) throws a serenity dance cruise on the Hudson in July. But if AA dances aren’t your thing, consider “Conscious clubbing,” a term coined by Samantha Moyo, founder of Morning Gloryville, a sober breakfast rave phenomenon launched in East London in 2013, and which has spread to cities worldwide. Some Morning Gloryville events have been postponed due to the COVID-19 outbreak, but online raves are happening right now. And LOOSID a sober social network, with a mission to make sobriety fun, puts out playlists, and pairs subscribers to events of interest too.

    Tonight, still sheltering-in-place here in The Baked Apple, New York City—one hot spot of the COVID-19 pandemic—Beatrice invited me to Reprieve, a clean & sober non-stop dance party. I registered for free through Eventbrite and joined the dance floor, courtesy of Zoom. By the end of it we were doing backbends over our sofas to Total Eclipse of the Heart. Before signing off, I reached out to Beatrice in the comment thread : “Let’s do it again,” I typed. “Totes.” she typed back. Sure, I’ll return this Saturday night to dance with sober drunks. It looks like it’ll just become the latest turn in my healthy sober dance move.

    View the original article at thefix.com

  • Coronavirus, ‘Plandemic’ and the seven traits of conspiratorial thinking

    Learning these traits can help you spot the red flags of a baseless conspiracy theory and hopefully build up some resistance to being taken in by this kind of thinking.

    The conspiracy theory video “Plandemic” recently went viral. Despite being taken down by YouTube and Facebook, it continues to get uploaded and viewed millions of times. The video is an interview with conspiracy theorist Judy Mikovits, a disgraced former virology researcher who believes the COVID-19 pandemic is based on vast deception, with the purpose of profiting from selling vaccinations.

    The video is rife with misinformation and conspiracy theories. Many high-quality fact-checks and debunkings have been published by reputable outlets such as Science, Politifact and FactCheck.

    As scholars who research how to counter science misinformation and conspiracy theories, we believe there is also value in exposing the rhetorical techniques used in “Plandemic.” As we outline in our Conspiracy Theory Handbook and How to Spot COVID-19 Conspiracy Theories, there are seven distinctive traits of conspiratorial thinking. “Plandemic” offers textbook examples of them all.

    Learning these traits can help you spot the red flags of a baseless conspiracy theory and hopefully build up some resistance to being taken in by this kind of thinking. This is an important skill given the current surge of pandemic-fueled conspiracy theories.


    The seven traits of conspiratorial thinking. (John Cook CC BY-ND)

    1. Contradictory beliefs

    Conspiracy theorists are so committed to disbelieving an official account, it doesn’t matter if their belief system is internally contradictory. The “Plandemic” video advances two false origin stories for the coronavirus. It argues that SARS-CoV-2 came from a lab in Wuhan – but also argues that everybody already has the coronavirus from previous vaccinations, and wearing masks activates it. Believing both causes is mutually inconsistent.

    2. Overriding suspicion

    Conspiracy theorists are overwhelmingly suspicious toward the official account. That means any scientific evidence that doesn’t fit into the conspiracy theory must be faked.

    But if you think the scientific data is faked, that leads down the rabbit hole of believing that any scientific organization publishing or endorsing research consistent with the “official account” must be in on the conspiracy. For COVID-19, this includes the World Health Organization, the U.S. Centers for Disease Control and Prevention, the Food and Drug Administration, Anthony Fauci… basically, any group or person who actually knows anything about science must be part of the conspiracy.

    3. Nefarious intent

    In a conspiracy theory, the conspirators are assumed to have evil motives. In the case of “Plandemic,” there’s no limit to the nefarious intent. The video suggests scientists including Anthony Fauci engineered the COVID-19 pandemic, a plot which involves killing hundreds of thousands of people so far for potentially billions of dollars of profit.

    4. Conviction something’s wrong

    Conspiracy theorists may occasionally abandon specific ideas when they become untenable. But those revisions tend not to change their overall conclusion that “something must be wrong” and that the official account is based on deception.

    When “Plandemic” filmmaker Mikki Willis was asked if he really believed COVID-19 was intentionally started for profit, his response was “I don’t know, to be clear, if it’s an intentional or naturally occurring situation. I have no idea.”

    He has no idea. All he knows for sure is something must be wrong: “It’s too fishy.”

    5. Persecuted victim

    Conspiracy theorists think of themselves as the victims of organized persecution. “Plandemic” further ratchets up the persecuted victimhood by characterizing the entire world population as victims of a vast deception, which is disseminated by the media and even ourselves as unwitting accomplices.

    At the same time, conspiracy theorists see themselves as brave heroes taking on the villainous conspirators.

    6. Immunity to evidence

    It’s so hard to change a conspiracy theorist’s mind because their theories are self-sealing. Even absence of evidence for a theory becomes evidence for the theory: The reason there’s no proof of the conspiracy is because the conspirators did such a good job covering it up.

    7. Reinterpreting randomness

    Conspiracy theorists see patterns everywhere – they’re all about connecting the dots. Random events are reinterpreted as being caused by the conspiracy and woven into a broader, interconnected pattern. Any connections are imbued with sinister meaning.

    For example, the “Plandemic” video suggestively points to the U.S. National Institutes of Health funding that has gone to the Wuhan Institute of Virology in China. This is despite the fact that the lab is just one of many international collaborators on a project that sought to examine the risk of future viruses emerging from wildlife.

    Learning about common traits of conspiratorial thinking can help you recognize and resist conspiracy theories.

    Critical thinking is the antidote

    As we explore in our Conspiracy Theory Handbook, there are a variety of strategies you can use in response to conspiracy theories.

    One approach is to inoculate yourself and your social networks by identifying and calling out the traits of conspiratorial thinking. Another approach is to “cognitively empower” people, by encouraging them to think analytically. The antidote to conspiratorial thinking is critical thinking, which involves healthy skepticism of official accounts while carefully considering available evidence.

    Understanding and revealing the techniques of conspiracy theorists is key to inoculating yourself and others from being misled, especially when we are most vulnerable: in times of crises and uncertainty.

    [Get facts about coronavirus and the latest research. Sign up for The Conversation’s newsletter.]

    John Cook, Research Assistant Professor, Center for Climate Change Communication, George Mason University; Sander van der Linden, Director, Cambridge Social Decision-Making Lab, University of Cambridge; Stephan Lewandowsky, Chair of Cognitive Psychology, University of Bristol, and Ullrich Ecker, Associate Professor of Cognitive Science, University of Western Australia

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

  • How to do a Digital Detox in Lockdown

    How to do a Digital Detox in Lockdown

    We’re all spending a lot more time on screens than we ever thought possible, even just a few short weeks ago. And, judging by the weekly reactions to Apple’s Screentime report, we’re getting more than a bit anxious about how much time that’s actually adding up to.

    So, how can we use tech to keep connected, and sane, whilst making sure we don’t fall prey to addictive tech tricks and start playing our phones like slot machines? Here are our tips for digital detox in lockdown:

    #1 Define your usage

    There’s a big difference between the time spent creating a dance or music video to upload, and the time spent afterwards compulsively checking your feed for likes and comments posted about it. The first is a productive use of the creative possibilities of digital tech, the second is unhelpful lab rat behaviour which will mess with your mental health.

    Try and get into the habit of categorising how you’re using your screens and put them mentally them into ‘helpful’ and ‘unhelpful’ boxes. For ‘helpful’ anything that helps you create, engage and feel connected. For ‘unhelpful’ anything that increases anxiety and just doesn’t make you feel good.

    #2 Focus on tools

    We hesitate to say delete all your social media but…. if you’re serious about a digital detox in lockdown, delete all your social media. The issues that existed about use of social media before the pandemic are still with us now. Comparison culture is alive and kicking in lockdown, with users competing for the best fitness regime, most photogenic sour dough bread and how many mind-improving courses they’ve taken in the last few weeks.

    Do yourself a favour and give social media as wide a berth as possible and focus on tools that make life that little bit easier for you; WhatsApp to keep connected to friends and family, transportation apps to tell you what routes are less crowded and safe to use, video conferencing for ‘meeting up’. Right now you don’t need to feel bad about your poor baking prowess or not learning Latvian.

    #3 Use screens for stress relief

    Having said all that, quite a lot of what has appeared online during the pandemic has been designed to lift our moods and make us laugh (Andrew Cotter we’re looking at you), so do use social media to raise a smile and lighten your spirits when you need it.

    #4 Stop counting

    The phenomenon of trying to count and measure everything we do was booming before lockdown – it’s been called the quantified self movement – and it’s needlessly contributing to lockdown stress. Anguished posts about weekly Screentime reports, or horror at the dramatic drop in daily step counts miss the point that this is just how it is right now. This too will pass. Use common sense and perspective.

    You’re not going to hit your 10,000 daily step count without getting very creative with the stairs, and your daily smartphone usage is inevitably going be higher than it was before. Turn off all forms of counting and tracking that are making you feel more anxious and try and go with the flow.

    #5 Limit the news

    It’s a very human instinct to want to keep checking what’s happening in the world. Especially now when there’s an unfolding news story that has serious implications for all of us. But it’s very easy to get caught in a negative cycle where we just keep checking over and over again without it producing much relief. Strictly limit your news to maybe a couple of times a day and then only from reputable, verified, news sources.

    #6 Give yourself a break

    We’re coming up to Mental Health Awareness Week and the theme in the UK is ‘kindness’, which applies to being kind to yourself too. So we’re encouraging you to give yourself a break on the screentime front. Don’t beat yourself up if carefully laid routines, structures and rules about how you use your tech all seem to be going out of the window in lockdown. All our routines are more than a little disrupted. Tune in to how you’re feeling and see if you can work down what tech balance is best for you right now. Maximise the positives and minimise the negatives of time on screens and you won’t go far wrong.

    We’re providing updated resources specifically during the pandemic period so check back regularly for other ideas on how to use screens healthily and do a digital detox in lockdown.

    View the original article at itstimetologoff.com

  • Capitalizing on Smoking Cessation Could Curb Coronavirus Deaths

    The data we have so far show that smokers are over-represented in COVID19 cases requiring ICU treatment and in fatalities from the disease. 

    Politicians have been hyper-focused on the drug hydroxychloroquine lately, hoping it will be a silver bullet for curbing deaths from coronavirus. Physicians, on the other hand, are less convinced it will be helpful. But we’ve already got a medical intervention that could dramatically alter the course of the pandemic: smoking cessation. Fighting the smoking pandemic could curb coronavirus deaths now and save lives in the years to come. 

    Many people smoke and vape to stay calm. So with rising rates of coronavirus anxiety, it’s no surprise that cigarette and vaping sales are booming. But emerging evidence shows smokers are at a higher risk of serious coronavirus infection. If there were ever a time to quit, it’s now. 

    The data we have so far show that smokers are over-represented in COVID19 cases requiring ICU treatment and in fatalities from the disease. One study from China estimated that smoking is associated with a 14-fold increased odds of COVID-19 infection progressing to serious illness. This might be because smoking increases the density of the lung’s ACE2 receptors, which the coronavirus exploits to infiltrate the body. On top of this, smoking weakens the immune system’s ability to fight the virus, as well as heart and lung tissue. All of this damage increases one’s risk of severe coronavirus infection and death. 

    While less is known about vaping’s relationship to coronavirus, research suggests that it impairs the ability of immune cells in the lung to fight off infection. This appears to be related to solvents used in vaping products and occurs independent of their nicotine content. Vaping also shares another risk factor for coronavirus with smoking—it involves putting something you touch with your hands into your mouth over and over. Unless you’re washing your hands and cleaning your vape religiously, you’re putting yourself at risk. On top of this, we know that many people—especially those who are younger—like to share their vapes, which really increases the chances of catching the virus. 

    Most smokers want to quit and find that their stress levels drop dramatically when they do. Many vapers want to stop too. Quitting alone can be nearly impossible though. Luckily, support is available. Primary care physicians are still working via telehealth, and they have a wide range of effective treatments for what doctors call “tobacco use disorder.” If you can’t reach your doctor, The U.S. Centers for Disease Control has created a national hotline for support and free counselling: 1-800-QUIT-NOW.

    Psychotherapy is one approach to quitting. However, medications such as bupropion and varenicline are also effective and can be obtained with a phone call to your doctor. Nicotine replacement products like gum, lozenges, patches, and inhalers also greatly increase the odds of success and are available over the counter. Few people are aware that you can purchase these with your health savings and flexible spending accounts. 

    34 million people in the US smoke, and there have already been nearly 700,000 documented domestic cases of coronavirus. Given the number of deaths we could face from people smoking during this pandemic, lawmakers should be doing everything they can to make it easier for people to quit. When patients have better insurance coverage for smoking cessation treatments, they’re much more likely to use them and quit smoking. 

    Federal law requires insurers to cover cessation treatments, but they get around this by restricting access through the use of co-pays and limits on the amounts covered, while also forcing physicians to spend hours on the phone getting them to authorize coverage of medication. With people dying by the tens of thousands, Washington needs to close these loopholes now.

    Amid the widespread panic around coronavirus, it’s important that we stay clear-headed and not overlook easy fixes that could save lives. We know that smoking cessation interventions could prevent deaths, so let’s make sure we’re taking advantage of them.

    View the original article at thefix.com