Posts Tagged ‘mindful breathing’

Technology and the Self

November 9, 2019

This is the eighth post in the book by doreen dodgem-magee titled “DEVICED: Balancing Life and Technology in a Digital World.” The title of this post is identical to the title of a chapter in the book. The author begins “The ‘self’ is an expansive topic that has been considered throughout history and referred to by names such as ‘soul,’ ‘psyche,’ and ‘essential identity’.” Despite conflicting theories regarding the development of this foundational element of our humanity, some generally held ideas about it mean to live with a cohesive and stable sense of self do exist. At least, people with such an identity are able to:

*Experience their self as distinct from others.
*Connect to and separate from others in healthy ways (being neither overly dependent nor overly independent).
*Have a general sense of more values and worldview.
*Perform general processes related to being active participants in the world.
*Handle consequences related to their actions in the world.

Dr. doreen dodgen-magee writes of the importance of science and technology as a usurper of the sense of self. She offers the following ideas for creating and using silence.

SET SOME TIMES OF THE DAY FOR TURNING OFF ALL ELECTRONIC SOUNDS

PRACTICE A GUIDED MEDITATION, THEN TRY IT ON YOUR OWN
Here you can read the posts on the relaxation response. There is a guided meditation at MARC.UCLA.edu. It counts even if you try to sit in one place and breath in silence for just three minutes. Dr. doreen dodgen-magee and HM encourage you to do this frequently.

USE A SINGING BOWL (of the Tibetan variety. HM has one).

Here are some ideas for fighting Fear of Missing Out (FOMO)
TAKE BREAKS FROM THE NEWS AND SOCIAL MEDIA AND COMMIT TO NOT “CATCH UP”

CONSCIOUSLY WORK THROUGH FEELINGS OF BEING LEFT OUT

AFFIRM THE PLACES AND PEOPLE TO WHOM YOU ARE MEANINGFULLY ATTACHED AND INVESTED IN

She encourages the abandonment of a Fixed Mind-set for a Growth Mind-set. There have been numerous healthy memory blog posts on this topic. She provides the following ideas for Enhancing a Growth Mind-set.

TRY NEW THINGS WITHOUT OVEREMPHASIS ON MASTERY
MASTER A USELESS SKILL THAT TAKES TIME TO LEARN

INSTEAD OF JOURNALING, TRY A BRAIN DUMP (STREAM OF CONSCIOUS WRITING).
Write down your thoughts on a piece of paper for five to ten minutes straight. Don’t try to construct sentences or bold ideas. Simply write whatever comes to mind. When you are done, rip up the piece of paper or burn it. The process, not the outcome, is the goal.

Here are some ideas she offers for BOREDOM INTOLERANCE

TURN OFF NOTIFICATIONS

SET A PASSWORD to decrease the likelihood of being overly attentive to one’s phone.

LEAVE YOUR PHONE IN THE TRUNK OF YOUR CAR

HOST A BOREDOM PARTY

Here are suggestions she offers for underdeveloped resilience, which is the ability to handle difficulties and hardships facing psychological symptoms.

DO AN INVENTORY OF THE FEELINGS YOU ARE COMFORTABLE WITH AND THOSE THAT MAKE YOU UNCOMFORTABLE

DO A DAILY EXAMEN (a practice found in many religious traditions. Some people call it a “Rose, Bud, Thorn” exercise; others call it the Crappy/Happy exercises. She suggest keeping a small notebook next to the bed. Each night before going to sleep, record what gave you life during that day (“happy”) and what took life away (“crapppy’).

Here are suggestions she offer for learning to self-soothe

LEARN TO PRACTICE MINDFUL BREATHING
There are many healthy memory blog posts on mindfulness

FIND “ESCAPE ROUTES”. These are routes to which you can escape an catch your breath and tap into your grounded self.

MAKE A “SELF-SOOTHING” LIST AND REFER TO IT

GO TO A CORNER OR APPLY SOME GENTLE WEIGHT
Heavy or weighted blankets that can be heated and placed on sore muscles are also helpful in communicating to the body that there is space for nothing and stillness.

Here are some additional ideas she offers for nurturing a more grounded sense of self

CONSIDER A SOCIAL MEDIA FAST
BUILD A VOCABULARY FILLED WITH NONEVALUATIVE, NONCOPERPATIVE LANGUAGE AND EMPATHIC, ENCOURAGING, AND LIFE AFFIRMING SENTIMENTS.

TRY THE HALT SCAN. This involves stopping throughout the day or when one feels particularly dysregulated and asking oneself if one is hungry, angry, lonely, or tired. These four states of being leave us particularly prone to distracting ourselves or using things other than what we really long for to satiate us. Once identified, we can choose a better action or feeling rather than simply acting unconsciously.