Just like your physical body needs occasional detoxing, so does your mind. For years you have probably bombarded your brain with all kinds of social media, other people’s problems, recurrent thoughts of your own life events, and bottled up frustrations and pain.
We are living in a society where the latest gossip trends, technology, and human interactions are constantly heightened, repeated, and traumatizing. How is one to know when it’s time for a mental detox.
Here are some signs that you may need a mental detox:
1. You are scrolling through your news-feed intentionally seeking negativity. Think about it. You can’t sleep, and you are irritated and miserable. So why not find stories that you can relate too. You scroll trying to find who feels miserable like you, so you can validate that it’s okay to stay that way.
2. Endless social media engagement. You are browsing Facebook, Instagram, snap chat or whatever social media platform that keeps your mind occupied. Insteadof trying to find ways to relax, your brain craves that heightened awareness to view other peoples’ lives. So much so that your phone or electronic device stays more in your hand or in eye view instead of in your pocket or bag. Whether in car or lying in bed trying to fall asleep, your hand and eyes are working tirelessly trying to keep up with the latest craze.
3. Your family or friends don’t want to be around you. Are you told you look unapproachable? When you respond, do you sound irritated or frustrated most of the time? Do you find yourself blaming others for your problems or misfortunes?
4. You feel mentally exhausted just talking about your day. You are even emotionally absent in conversations with family members like your partner, children, parents, or siblings. Just thinking about what you must do the next day makes you sad or unmotivated.
5. Unable to make solid decisions. Day after day does your mind began to wonder when thinking about the grocery list, preparing a meal, or even just what you are wearing the next day?
It’s time for a mentaldetox- a mindful cleansing. Things you can do to start immediately:
Limit your social media access. Schedule or place a time limit on the amount of time you will spend on social media (20 min per day, 3 days per week, every other week- this is the total time that includes all platforms.).
Spend 15 to 20 minutes per day engaging in some form of meditation/ quiet period with deep breathing. (time is essential- Don’t cheat yourself, set the timer!)
Find soothing music, mental relaxation reading material, praying, or taking an uninterrupted long shower or bath to decompress right before your planned bedtime. It is critical that you condition your brain to “wind down” before you “lay down”.
Consistency with these practices should eventually become part of your lifestyle. Mental clarity will present itself as you are able to increase restful nights of sleep, decreased irritability with your social interactions, and ultimately, you are living and being the best person you can be.
Kimberly Thomas, Ed. D. in Counseling Psychology is a Licensed Clinical Professional Counselor in Chicago, Illinois. She specializes in Partner Violence Intervention, Substance Use Disorders, and Anger Management. Her volunteer work includes helping build faith-based community programs, workshops, and community awareness campaigns. When Dr. Thomas is not working, she enjoys being a mother, singing and attending retreats.