Sandhya Raghavan
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Written By: Sandhya Raghavan | Published : November 27, 2017 4:33 PM IST
Science says that smartphone addiction can worsen depression and anxiety in people who have a tendency for mental health problems. Multiple studies point towards the connection between stress levels and smartphone usage. You can blame your smartphone for everything, from causing FOMO to low self-esteem to impaired sleep patterns. You don't need studies to tell you that your shiny new Iphone could be causing the blues. While all that is true, there's no need to haul your phone out of the window just as yet. As someone suffering from regular bouts of anxiety, I can confidently say that my smartphone was one of things that helped me calm my frayed nerves. And if you care grappling with anxiety as well, here are some of the ways in which you can make the best use of your smartphone.
1 Use anti anxiety apps
I am a big fan of Calm, an anti-anxiety app that combines the use of soothing talks, nature sounds and visuals to help you unwind at the end of the day. I downloaded a trial version of the app because it was recommended by Facebook and I don't regret it at all! There are plenty of anti-anxiety apps available on Play Store. You could try out others like Inner Balance, Moods and HelloMind and see which one works best for you.
2 Use the phone for white noise
Catching your forty winks is an impossible task when your mind doesn't stop chattering, even hours after you have hit the bed. At such times, tuning in to white noise can help. White noise is a static buzzing sound you hear when you trip radio stations. In scientific terms, it's a combination of all frequencies of sounds with equal intensity. The effects of white noise on insomniacs have been well documented and studies say that white noise helps you reach and maintain a somnolent or sleepy state. To listen to white noise, all you have to do is tune in your phone radio and bring it between two stations. You could also listen to samples of your choice on YouTube. Read in detail about the health benefits of white noise.
3 Watch relaxing visualisations
There's something so peaceful and calming about watching fish swimming in the clear blue waters. But of course, owning and maintaining fish tank isn't everybody's cup of tea. Thankfully, you can always watch calming videos of aquatic life on YouTube. Many channels that promote mental health have videos of calming visuals such as that of leaves rustling or waves crashing gently that can impart a sense of tranquillity in people suffering from anxiety. Sounds of flowing water and rain are particularly effective.
4 Listen to binaural beats
Binaural beats is an auditory illusion created when your ears listen two different frequencies in each ear. It helps you relax, taking you to a calm and tranquil state of mind. There are studies galore that proved how beneficial binaural beats can be for anxiety, especially alpha and delta waves. You could either download binaural beats apps or tune into YouTube videos that embed these sounds with songs.
5 Listen to your own reassuring sound clips
During an anxiety attack, thinking straight can be a challenge. Any other time, you know that your brain's inappropriate reaction to a supposed threat is (for lack of a better term) all in your head! For instant reassurance and to stop my mind from racing, I always keep a sound clip handy in which I tell myself that my brain is up to some mischief and there's absolutely no reason to panic.
6 Use the stopwatch
Shallow breathing and shortness of breath are often seen in individuals experiencing anxiety. Both these effects can have devastating consequences on the health. Here's an easy way to get enough oxygen in case you are on the verge of another attack. Turn on your stopwatch and in one minute, inhale deeply for five seconds and exhale for the next five. Within a minute, you'll find relief. Here are some of the benefits of deep breathing.
7 Watch a video
Watch your favourite childhood cartoon clip, a video of your parents or your pet to soothe your frayed nerves. Familiar things can be very reassuring during times of anxiety. The voice of someone you love or something that made you happy as a child can be incredibly soothing in times of distress.
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