A Letter From A Therapist: Issue 24
We now live in a world that feels constantly connected, but what we often overlook is the internal connections we need with ourselves. Technology is part of our everyday existence - whether we are checking emails or scrolling social media, many of us spend a significant part of our day enthralled by screens. While there can be benefits in convenience and access to information, digital engagement can also take a toll on our mental and emotional well-being.
A commonly successful intervention to enhance emotional regulation is intermittent digital detoxing, which is intentionally taking periodic breaks from technology. This allows for a more controlled dynamic and relationship with technology rather than algorithms and technology controlling us and our attention. Our brains function by taking in information at all times from the environment around us. When notifications go off (phone calls, emails, news updates, etc.), our brain may begin to recognize these alerts as exactly that - alerts. It can then place us on higher alert and develop stress and cause mental fatigue.
Aside from the sheer volume of notifications competing for our attention, exposure to content on social media can introduce additional psychological changes. Frequent exposures to curated and edited images of idealized individuals and circumstances can negatively influence self-esteem or contribute to feelings of inadequacy. Additionally, the perceived pressure and expectation to maintain availability with technology can make it difficult to establish boundaries between work, relationships, and personal time.
Benefits of taking intermittent digital breaks include the potential for reduced stress and anxiety, improved attention and mental clarity, greater emotional awareness and mindfulness, and even healthier sleep habits. Additionally, while technology allows us to stay connected across distances, it can cause a false sense of security when it comes to maintaining valuable relationships directly in front of us.
So what would this detox look like? It doesn’t require extreme lifestyle changes - rather, small and consistent changes are more sustainable. Consider a few simple practices. Establish screen-free mornings that can allow an uninterrupted and enjoyable ramp-up to each day or the inverse of evening wind-down routines that are technology-free. Create boundaries around notifications by using do-not-disturb features when sleeping, working, or connecting socially. The goal here is not to eliminate technology but to become more intentional about how we engage with it.
And remember - if you find that technology use is contributing to anxiety or becoming emotionally overwhelming, then psychotherapy can provide a supportive space to explore these patterns and help develop coping strategies that align with your individual needs.
Best Regards,
Amanda J. Elwell, LPC, LMHC
November 1st, 2026
