WEB PSYCHOLOGIST - HEALTH TIPS

By Sally-Anne McCormack
Dip T (Psych Maj); Postgrad Dip Psych (Ed); B Ed; M Psych (Ed & Dev)
Clinical Psychologist M.A.P.S.

Internet Addiction

When you just read this heading, what were you thinking? Did it ring any bells for you? Do you think that you (or someone close to you) may be addicted?

Computers are a part of our everyday lives. Right now, I am writing this article on my computer, while watching a television show on my second screen, and surfing the internet for research to include in this article. Hmmmmm, does that mean that I am addicted?

Well, no it does not. Firstly, computers are a wonderful tool which help many of us function more efficiently than we otherwise could. For example, it would be very tiresome having to type or write this article, realise that it would be better to insert a paragraph above this one, and therefore have to ‘start again from scratch’.

I am also pleased that I can do my banking at any time of the day or night, and look up the specials at my local supermarket now to organise my shopping list for tomorrow. I can even click a couple of buttons on my computer to record the television segments I like and watch them back later.

The jury is still out as to whether there is an actual condition called “internet addiction” or “computer addiction”. However, many would argue that on the other hand there is because in some people it interferes with their daily functioning. However, there are many who argue that it is not a clinical diagnosis because a person cannot be addicted to an inanimate object. Others cynically believe that America will not allow it to be an official diagnosis because their insurance companies would likely go bankrupt having to fund treatment for this condition.

Regardless of definitions, many of us recognise that we may be spending too much time on our computers and would like some tips as to how to better manage it. So, here goes…

Tip One. Track your time online. You may not even realise how much time you are spending on your computer. Write a log when you start and when you finish each session on the computer. It would also be advisable to take note of what you are actually doing during that time (eg. Checking emails, visiting particular websites, etc.). Even better would be for you to additionally record how you are feeling at the time you start (eg. Bored, angry, anxious, etc.), and how you feel afterwards. Did your mood change? Did it meet a need for you?

Tip Two. Set time limits for yourself. Grab a timer and set yourself specific times to use the computer. For some of my clients who use the computer every waking moment, I generally set them 3 two-hour blocks to use the internet throughout the day. Some find this difficult, but any restrictions are a move forward towards more positive functioning.

Tip Three. Schedule a pleasure activity. Find an activity that is NOT technology-related to do EVERY day. Some people like to do their nails, walk the dog, or read a magazine. Put it in a diary and make sure that you actually do it! While you are engaging in this activity, you are not on the computer. AND you are developing new interests!

Tip Four. Make a deal with yourself. Make a decision to have at least one day a month that is technology free. Put it in your diary and stick to it! In addition, perhaps try to have one specific hour every day that is computer free as well! Turn off your computer (do not just leave it on standby – it means that you will be less likely to “just check” it) and put your phone aside. Get some work done during that time.

Tip Five. See your local family doctor. A recent Australian study confirms that depression and computer “addiction” go hand-in-hand. Discuss your issues with your doctor to see if there is an underlying mental health issue that may require treatment.

Now having written and read through all of the tips above, I think I could probably make some changes in my own life and take some of my own advice. However, as my parents used to say to me - don’t do as I do, do as I say!

Sally-Anne McCormack from WebPsychologist is a Melbourne clinical psychologist, media consultant, author, former teacher and a mother of 4. Her first book -“Stomp Out The ANTs” – for people with anxiety and depression was launched by ADAVIC in March 2010. Visit her websites - www.WebPsychologist.com.au , www.CyberPsych.com.au and www.ParentsOnline.com.au which offer advice, resources and FREE email newsletters.

Sally-Anne is registered as a media spokesperson with the Australian Psychological Society (A.P.S.). She is often seen on Channel 7’s “The Morning Show” and has practices in Blackburn and Burwood East, runs adult and child/teen groups for depression, anxiety and insomnia, sees individual clients. Sally-Anne also offers online counselling.
She can be contacted via email (sally-anne@optusnet.com.au) or by telephone (03) 881 22 373.