Is a notification detox the answer to phone anxiety?

It’s certainly worth a try

In a world where our lives (bank cards, event tickets, calendars) seem to be coordinated through our phones, how can you get on top, or better, prevent this anxiety?

Other than a side part, there’s possibly nothing more telling that a person is a Millennial than ignoring a phone call (or several) and responding via text. 

I say this without judgment because as a fellow member of Gen Y, I do this too (side part and all).

This avoidance of talking over the phone, AKA phone anxiety is commonplace amongst younger generations with social analyst, McCrindle, finding that younger Aussies would prefer a text about the purpose of a call before phoning them, with Gen Y leading the charge at 61 per cent.

Research by CommBank and More had similar findings with a reluctance to talk on the phone prevalent amongst younger generations (only 1 in 10 Gen Z Aussies prefer to talk to their friends and family via phone.)

Additionally, it found that Gen Z (87 per cent), admit to handling an unpleasant task via text message instead of picking up the phone, with nearly half admitting that speaking on the phone makes them feel anxious (49 per cent). 

Dr Luke Martin, Clinical Psychologist and Senior Advisor, at Beyond Blue says that phone anxiety mostly refers to a significant apprehension and fear around making phone calls. 

“Phone calls can be full of uncertainty which is a breeding ground for anxiety,” he says.

“For people with phone anxiety, phone calls can feel threatening because they’re more dynamic and less clear than other forms of communication. Compared to a face-to-face chat, there’s a lack of non-verbal cues to interpret how the other person is reacting to what you’re saying which can be unsettling,” adds Martin. 

“And compared to written communication, in phone calls, you don’t have as much time to process what the other person has said and plan what you’ll say in response.”

This anxiety can manifest quite severely with physical symptoms. Image: Getty

For some people, this anxiety can manifest quite severely with physical symptoms such as an increased heart rate, shortness of breath, feeling tense, nervous, or panicky.

But let’s be honest, it isn’t just phone calls that have this effect, emails, text, and other communication notifications; even Instagram or news can also have a way of dialling the anxiety levels from 0 to 10 in seconds.

While not a cure-all (because what is?), one increasingly popular solution to phone anxiety is a notification detox.

Whether it’s turning off push notifications for certain apps, a do not disturb selection in your text message settings, or a temporary deletion of an app from your home screen; a notification detox can be a way to take a breather and reset without cutting yourself off completely from your phone.

Now, this may seem full-on (I get it) but it’s an approach that can be tailored to your needs and specific anxieties and it can be done for however long you want or need – a day, a week, heck, even a month. 

The good news is, that many reports suggest that it can have a positive impact on curbing your anxiety.

“Anecdotally, we do hear from our community that some people find it beneficial to turn off their notifications occasionally. This can help them feel calmer,” says Dr Martin.

“Having windows of time in your day or week where you turn off the notifications might give your nervous system a break. It also gives you a chance to be fully present with the things you care most about and engage in other activities that benefit your wellbeing.”

Carving out time without your phone can do wonders for your mental health. Image: Pexels

So, how do you implement a notification detox?

One great way to start can be to disable unnecessary notifications that come through, unfollow, or mute accounts, or groups that contribute toward any negative or stressful feelings, or set specific phone-free times or zones (places where you don’t use your phone).

Lifeline also suggests the following steps: 

#1. Ask yourself the following questions:

How long do I spend using an electronic device each day? How does it make me feel? What matters to me most in life/ what are my priorities?

#2. Set a goal

Decide on the specific area you’d like to change (or in this case, where you may like to limit notifications, for how long and why).

#3. Evaluate

After you’ve completed the detox reflect on how it went, and how it made you feel and use this to guide longer-term changes.

“We’re all experts in our own well-being and finding out what works for us personally,” says Dr Martin.

“Sometimes it can help to run the experiment – trial a notification detox and pay attention to how it makes you feel.”

Originally published as Is a notification detox the answer to phone anxiety?