By Jennifer Beach, LSW, MA, C-SWCM
I find it amazing to think back to life before cell phones. Remember standing in a designated location such as the kitchen and dialing (before the push button phone came along, which we thought was so cool!) a friend or neighbor? Remember the special occasions when you would make a long-distance call and being conscious of how long you talked as each minute costs! How in the world did we all get along? Interestingly, in many ways, it is much better than it is today.
We all know the wonderful benefits our devices bring to us, the instant availability to communicate with others almost anywhere in world with little to no cost, the comfort of being able to call for help in an emergency, the ability track our loved ones, the access to endless information, music, videos, recipes, news… the list goes on and on.
Unfortunately, as we all know, this is a double-edged sword and there are many downsides to all the benefits… even more so for caregivers.
- As caregivers, we are always ON: Carrying a phone means we are permanently accessible. Anticipating emergency calls or watching/checking for any missed calls or notifications creates a constant, low-grade “fight or flight” response within our bodies. Our “fight or flight” response is our body’s natural acute stress response. This function prepares our body to confront or flee danger. It triggers a surge of hormones like adrenalineand cortisol, causing our heart rate, breathing and blood pressure to spike while redirecting energy away from digestion to our muscles. However, if this system is triggered too often by daily stressors such as being always available, it can lead to anxiety, fatigue and long-term health issues.
- We become hyper-vigilant with our phones: As caregivers, we often find ourselves compulsively checking GPS tracking apps, apps to monitor our loved ones’ phones, monitor for scam calls, check bank accounts, doorbell cameras, medications and more. We may receive excessive automated alerts from these apps, which can heighten anxiety about our parent’s behavioral issues or daily safety.
- Being instantly reachable makes it difficult to mentally disconnect. Constantly anticipating the next emergency notification keeps your nervous system in a chronic state of alert, increasing the risk of caregiver burnout.
Cell phone use affects our brains and bodies. It is true, cell phones are changing the way we think — literally! There is growing research regarding how cell phone use affects the brain physically and chemically by altering neural pathways, disrupting sleep cycles and changing brain chemistry.
Changes in Neurochemistry and Reward Systems
Dopamine release: Social media, games and notifications operate on a “variable reward system” (much like slot machines), which triggers the release of dopaminein the brain’s reward center. This conditions your brain to compulsively check the device for constant stimulation.
Chemical imbalance: Neuroimaging studies have observed that individuals with smartphone or internet addiction can experience chemical imbalances in the brain — specifically in the ratio of neurotransmitters that regulate anxiety and excitability.
Cognitive Capacity and Focus
Brain drain: Studies show that having a smartphone within reach — even if turned off — notably reduces cognitive capacity. The brain expends energy simply suppressing the urge to check the phone.
Reduced gray matter: Heavy, problematic smartphone use is sometimes linked to a reduction in gray matter volume in certain brain regions, which are essential for processing daily emotions, memory,and cognitive control.
Sleep Disruption and Melatonin
Hormonal suppression: The blue light emitted by screens suppresses the secretion of melatonin from the brain’s pineal gland.
Circadian rhythms: This delay tricks the brain into feeling awake, disrupting your natural circadian rhythm. It heavily reduces deep REM sleep, which is critical for memory consolidation, critical thinking and mood regulation.
After reading and learning more about how cell phone use is contributing to the already overwhelming role as caregivers, it is important to ask yourself some tough questions. Do you see yourself falling in any of these areas? What are you willing to do to help yourself to break away from always being on and still be able to assist your loved one the best you can?
Options to Consider:
- Set realistic boundaries – Unless it is a critical emergency, agree on specific check-in times with your loved one rather than fielding random calls all day.
- Do Not Disturb mode – Set your phone to silence non-emergency notifications during family meals, work hours, or your personal downtime. Many devices allow “VIP” exceptions for specific contacts (like your parents or doctors) so you don’t miss true emergencies.
- Create new habits – When you do have some down time, make a conscious effort (or notice if it is actually difficult for you) to select other activity besides scrolling on your phone. Read a book, listen to music, sit outside, take a walk, sit and look out the window – anything but the phone.
- Be kind to yourself – Work on accepting you can not prevent every difficulty or potential accident with your loved one. Take care of yourself.
Original Article: https://www.northeastohiothrive.com/caregiving-and-cell-phones/