Digital Addiction

Often these behaviours are not something we are proud of and it can be really difficult to ask for help. We can feel isolated and guilty, feelings which can lead to increased use of these behaviours as we try to cope. This then exacerbates our despair. Talking about feeling “addicted” to any behaviour can be really challenging but counselling is a great place to face these fears and gain a new perspective or set of strategies that can make a huge difference.

Often these activities have been initially associated with fun or enjoyment so we feel reluctant to consider reducing our use of them. We would not however be considering such a reduction if we were gaining the same degree of enjoyment or fulfillment in them as we did initially. Like any activity, thinking about changing a behaviour is often difficult so talking it through with someone, developing a plan and getting started are the most helpful ways to move forward.

Changing behaviour can take a few attempts and it doesn’t always happen the first time we try. Many of the behaviours described are also things we want to do some of the time so we can’t eliminate them entirely. Coming up with a workable plan is a great first step. Every time we try to change a behaviour we learn a bit more about what’s helpful and what’s unhelpful. The more helpful things we can do, the more likely we are to maintain a change.

Reading or watching information related to a difficulty we are experiencing can help us to feel less alone, less guilty and able to see that things can change. There is lots of information out there but that can feel overwhelming so we have compiled a list of helpful resources below. Just because something is legal or socially acceptable, doesn’t mean it can’t cause us problems and finding out that you are not alone in these issues can be a really helpful first step.

Once we know we are not alone, asking for help is another key step towards making a change. The Counselling Service offers a range of support options but we are one of many. Services like Headspace, Reach Out, Beyond Blue and Lifeline all have a range of supports that are easy to connect with. Sometimes online support groups can be helpful and help us to connect to new interests that change our perspective.

We seem to find change easier when we plan it. Being specific (e.g. “I want to reduce my facebook time to once daily, at 5pm for 30 mins”), thinking about how we might spend our new available time differently (“I want to play guitar when I would usually be on facebook”), problem solving any barriers (“When I get the urge to check facebook, I’ll postpone it and do something else”) and rewarding ourselves (“At the end of the week, I will go out with friends to recognise my progress”) are good areas to focus on. Having a reason in mind around why we want to change this behaviour can also help during tough times. It helps us to deal with difficulty when we remember why it’s important to us.