Psychotherapist Urges 'Digital Hygiene' for Mental Well-being
Maintaining a healthy work-life balance in the digital age is crucial. Psychotherapists like Yevgeny Kulhavchuk advocate for 'digital hygiene', urging individuals to avoid work emails after hours, turn off notifications, and take regular 'digital detox' days. They stress that true rest is essential for mental well-being.
Kulhavchuk explains that false forms of rest, like endless scrolling on social media or binge-watching TV, do not restore the nervous system. Instead, they deplete it. He recommends establishing a consistent sleep schedule, going to bed and waking up at the same time every day, to stabilize circadian rhythms and emotional well-being.
The psychotherapist also emphasizes the importance of not treating rest as another task on a self-optimization checklist. Resting for the sake of rest is sufficient. Kulhavchuk suggests embracing 'mindful idleness', such as sitting and gazing out a window, to help 'air out' the mind. He believes fatigue is not a weakness but a signal to take care of oneself, and seeking professional help is important if one cannot cope alone.
To transition between work and personal time, Kulhavchuk recommends incorporating 'micro-rituals' into daily life. These could be simple acts like not bringing a laptop to bed, listening to music instead of news, or taking brief pauses throughout the day to allow the nervous system to recover. He warns against trying to 'sleep in on weekends' as it is ineffective for restoring the nervous system. Instead, true rest involves daily, brief pauses.
Psychotherapist Yevgeny Kulhavchuk's advice emphasizes the importance of 'digital hygiene' and true rest in maintaining mental well-being. By avoiding work after hours, establishing a consistent sleep schedule, embracing mindful idleness, and incorporating micro-rituals into daily life, individuals can better care for their nervous systems and improve their overall health.
