DIGITAL TECHNOLOGY
How to use it in a safe and responsible
manner ?
Dr UNNIKRISHNAN R NAIR
PSYCHIATRIST
DISTRICT MENTAL HEALTH PROGRAMME, TRIVANDRUM
Covid-19
SCHOOLS AND COLLEGES SHUT
DOWN
Steps taken to Compat Covid
ONLINE DELIVERY
Tele consultation facilities….E
Sanjeevani portal.
ONLINE EDUCATION
ADVANTAGES
• EASY ACCESSIBILITY • ANY TIME , ANY PLACE
• ENUMEROUS RESOURCES • INDIVIDUALISED PLAN
TRANSITION IS NOT EASY
PROBLEMS CAN ARISE
UNHEALTHY / HARMFUL USE OF DIGITAL TECHNOLOGY
USE OR HARMFUL
USE?
LET’S FIND IT OUT
spend your time last 2
weeks MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WAKE UP
FRESH UP
BREAKFAST
ONLINE CLASS
WATCH TV
PLAY MOBILE
GAME
STUDY
LET’S CHART YOUR MOBILE
USAGE
MOBILE USAGE DURING THE
DAY?
• How many times you have used ?
• Reason for each usage ?
• Duration?
Total time spent - ?
1.Has the amount of time increased over days?
2.Do you find spending more time than you realise?
3.Do you check your phone many times a day even when you know
there is likely nothing new or important?
4.Do you keep your phone on or under pillow while going to sleep?
5.Do you check your phone regularly while taking food?
6.Are you having….
Tech Neckache&
neck Backache
Text
Tendinitis claw
Myopia Eye strain
7.Are you having….
• Difficulty in concentration
• Difficulty having sleep
• Taking meal at right time
• Decreased interest in studies
• Decreased interest in interacting with your parents/ siblings
8.Do you feel these symptoms when your phone is
not with you?
• SLEEP DISTURBANCES • ANXIETY
• SWEATING, PALPITATION
• IRRITABILITY
• DECREASED CONCENTRATION
• SADNESS
• PREOCCUPIED THOUGHTS
• RESTLESSNESS
WAY TO
ADDICTIO
N…..
How do we get
addicted?
NEUROBIOLOGY OF
ADDICTION
SYNAPSE NEURO-
NEURONS TRANSMITTERS
When we use mobile phone
for recreation…..
FLOODED WITH
DOPAMINE
REWARD PATHWAY
GETS ACTIVATED
Its human nature to
repeat behaviours
which are rewarding…
Surges of dopamine in the reward
circuit cause the reinforcement of
pleasurable but unhealthy
behaviors.
CRAVING
DESIRE TO USE IT AGAIN AND AGAIN…
PREOCCUPATION
LONGE As a person continues to use mobile phone,
the brain adapts by reducing the ability of cells
R in the reward circuit to respond to it.
PERIOD This reduces the high that the person feels
TO GET compared to the high they felt when first using
the phone—an effect known as tolerance.
SAME
EFFECT They might use more time to achieve the same
high.
TOLERANC
E
“ Start Fooling The BRAIN”
PHASE 2 IMPAIRED CONTROL
UNABLE TO CONTROL USE
VOLUNTARY INVOLUNTARY
PHASE 3 RISKY USE
NEED ABUSE
FUNCTIONAL USE DESPITE NEGATIVE
IMPAIRMENT CONSEQUENCES
Unable to enjoy other things they once enjoyed,
like food, sports, or social activities
Failure to fulfill responsibilities & Give up important
activities
INTERPERSONAL
CONFLICTS
ACADEMIC
ISSUES
SOCIAL
ISOLATION
Tech neck
Neckache&
Backache
Tendinitis Text claw
Myopia Eye strain
SLEEP DISTURBANCES
• Wakes up during sleep
• Decreased sleep
• Day time fatigue and sleepiness
DIET DISTURBANCES
DECREASED FOOD INTAKE INCREASED FOOD INTAKE
LACK OF
CONCENTRATION/
DISTRACTION
NEGATIVE FORGETFULLNESS
THOUGHTS
COGNITI
VE
LACK OF
INTEREST INDECISIONS
FEAR/
WORRY
DEPRESSED ANXIOUS
EMOTION
AL
RESTLESSNESS IRRITABLE
Use despite negative
consequences
PHASE 4 WITHDRAWAL FEATURES
NEGATIVE
EMOTIONA
L STATES
HOW TO OVERCOME?
My well being plan….
• Create a flexible and consistent routine .
• Recreational activities
• Proper sleep and nutrition
• Regular exercise
• Managing your emotions
• Self hygiene measures
PLAN AND SCHEDULE YOUR DAY
SLEEP
Daily routines have changed a lot these days
SELF ‘ME’
There is a need to structure the day based on DIET
TIME
the new situation
DAY PLANNER
Individualised plan FAMILY ‘WE’
EXCERCISE
TIME
Keep your daily activities as RECREATION
regular as possible
RECREATION
De-clog your mind with
QUALITY TIME
• FAMILY “WE” TIME
ART MUSIC
• SELF “ME” TIME
READING BOARD
• CHITCHAT SESSION PLANNED BOOKS GAMES
AFTER A DAYS CLASS
SLEEP
HYGIENE
• Maintain regular hours of Set a biological clock
bedtime & arising
Sleep improves memory, but
• 6-8 HOURS, start at 11pm donot oversleep
• Don’t have worry time in bed Plan and review your day early
less noise, clocks not visible,
• Comfortable bedroom
place other than study room
No heavy meals
No caffeine within 5 hours of bedtime
Limit screen time near to bed time
No Exercise in late evening
DIET
• LIMIT JUNK/PACKED FOOD
ORGANIC & LOW
FRESH FAT/SUGAR
• LOTS OF WATER
• NEVER SKIP MEALS
HIGH FIBRE
&ANTIOXIDANT ESPECIALLY BREAKFAST
EXERCISE
• ATLEAST 60 minutes
• Doing more than 60 minutes
of physical activity daily will
provide additional health
benefits
Prepare notes as mind maps,
posters
PIN UP BOARDS
• Old calendars
• Thermocol sheets
MANAGING YOUR
EMOTIONS
RELAXATION TECHNIQUES
• HEARING MUSIC
• CREATIVE VISUALIZATION ABDOMINAL BREATHING EXERCISE
• YOGA MUSCLE RELAXATION TECHNIQUES
• MINDFULLNESS
Anger Management
5 D’s of anger management
Distance Distract Drink water
Discuss with
Deep breathing somebody who
will not blame you.
HEALTHY DIGITAL USE
• RESTRICT THE TIME USED FOR RECREATION
• DISCUSS ABOUT RISKS AND BENEFITS WITH PARENTS OR NEAR ONES
• AVOID STRANGERS / SUSPICIOUS LINKS
• LEARN GOOD AND SAFE ONLINE BEHAVIOUR
• FOSTER REAL LIFE FRIENDSHIPS RATHER THAN VIRTUAL FRIENDSHIPS
Healthier ways to activate reward
circuit
SPORTS EXCERCISE HEALTHY FRIENDSHIPS
TAKE HOME POINTS
• ONLINE EDUCATION HAS ITS PROS AND CONS
• ITS UPTO US TO USE IT JUDICIOUSLY
• PRACTICE SELF HELP PLANS
• SEEK PROFESSIONAL HELP IF NEEDED.
