Eight ways to utilize your smartphone to reduce your stress and improve your life
Do you experience stress frequently and wonder if there are ways to keep it from affecting you? Maybe you're overworked or you’re experiencing difficulty with your home life. Maybe it seems like you're just stressed all the time and you're not sure what to do about it. No matter where you're having troubles, there are ways that you can reduce your stress, including by using your smartphone.
Below, we’ll discuss the effects of stress and eight ways you can use your smartphone to reduce stress and boost your quality of life.
Your stress levels
Stress—especially excessive stress—can negatively impact your physical, emotional, and mental health, as well as worsen existing conditions. For example, if you already have heart disease or high blood pressure, stress can make it worse. If you have depression, stress could also exacerbate this. Also, if left untreated, high-stress levels can even lead to premature death.
If you're experiencing occasional stress, you may think that it's not a big deal, but even occasional stress can have negative effects on your body. If unresolved, the varied results of that stress may get worse over time. For this reason, it may help to figure out ways to address stress before it becomes a problem.
Can your smartphone help with stress?
Your smartphone may help reduce stress in ways you might not even realize. You likely already use your smartphone for things like talking to friends and family or playing games, but you can also use it to help improve your mental health.
Below are eight apps you might want to peruse to help relieve your stress and enhance your quality of life.
1. Headspace
The first option is called Headspace, and it's available on both Apple and Android products. That means no matter what kind of device you have, you can make the most of it. Headspace is a meditation app that gives you targeted options based on what you're trying to do (e.g., sleep better, be happy, or be more productive). It also lets you track the amount of time that you're spending in the app, and you can get the whole thing for free. There is an upgraded version that requires payment, or you can keep the free version, which has some ads.
2. Rootd
3. Acupressure: Heal yourself
Acupressure: Heal Yourself is an app that teaches you to use pressure points to relieve tension and release nerve endings. You can learn about the use of self-massage to improve sleep and reduce anxiety.
The app also teaches you how to relieve different types of pain, circulatory problems, and respiratory concerns. The app contains pictures and step-by-step instructions about different pressure points and how to apply pressure to get relief.
The app also teaches you how to relieve different types of pain, circulatory problems, and respiratory concerns. The app contains pictures and walks you through the different pressure points and how to apply pressure to get relief.
4. Stop panic and anxiety self-help
Stop Panic & Anxiety Self-Help is an app that may give you insight into your strengths, and it may help you more effectively handle panic when it sets in. You can use the in-app diary to track how you're feeling and what leads you to feel more panicked. The app also features plenty of content, both audio and visual, that you can use to
5. Relax and rest
Relax & Rest can be a useful app if you're looking for some meditation help. You'll have to pay for this app, but it has some great ratings from both Apple and Android users. The app gives you different lengths of time for your sessions, from five minutes all the way up to 24 minutes. The whole experience is fully guided, so you have someone walking you through each step. The app also features some information about what meditation is and how to make the most of your experiences.
6. Calm
You may have heard of the Calm app because it has some ads running on TV. Calm has a free version that you can use to help you through guided meditations of different lengths. You can choose how much you want to meditate, and you can use sleep stories and nature sounds to help get you to sleep whenever you have insomnia.
Calm may be effective both for those who have been doing meditation for a long time and for those who are just getting started. You can choose how you want to use the app, such as to improve focus, reduce stress, or improve sleep.
7. Colorfy
Need a different way to get yourself more relaxed and less stressed out? Coloring often works well for children, and there's no reason you can't use it as an adult. Colorfy is completely free and available with both Apple or Android devices. There are upgraded options if you do want to pay, or you can just enjoy the free images. You can color anything you want by clicking in a specified area, and the app fills in the color for you.
You can also go through focused meditation exercises, so this is an app that approaches stress in a couple of different ways.
8. Nature sounds relax and sleep
This is another Android-only app with some positive reviews, and it's entirely free (though you can purchase an upgraded version). You gain reach to various sounds from nature that are designed to help you relax and feel more comfortable. These include ocean waves, forest sounds, and the sound of rain, in addition to sounds of various animals, including crickets and birds. You can choose from soothing sounds to more intense sounds (like thunder) to suit your needs, and you can even set a sleep timer.
Getting professional help
If your stress is getting out of hand, you might consider speaking with a licensed counselor, whether in person or online. With an online therapist, you can connect with a counselor without the stress of commuting to an office, as sessions can take place via texting, phone, or videoconferencing. Through online talk therapy, you can work with a therapist to discover your stressors and solutions for skillfully managing your reactions to them.
Numerous studies have demonstrated online therapy to be effective for stress and anxiety. One study published in the Journal of Anxiety Disorders found that internet-based cognitive behavioral therapy (CBT) led to “significant reductions in depression, anxiety, stress and impairment.”
Takeaway
Could smartphones be good for our mental health?
Yes, smartphones can be good for our mental health in various ways. For instance, they offer apps like Personal Zen designed to help individuals cope with anxiety, provide resources for meditation and mindfulness, and offer instant connectivity for support from friends, family, or professionals. However, balance is key, as excessive use can lead to negative outcomes.
How does minimizing phone use reduce stress?
Minimizing phone use can reduce the constant influx of information and notifications, which can trigger the stress response. Excessive engagement, especially with social media, can also lead to comparison, feelings of inadequacy, and physiological stress. By reducing phone use, individuals might experience fewer interruptions in their daily life, leading to a calmer state of mind.
Can a phone be a coping mechanism?
Yes, phones can serve as a coping mechanism. People often use them to distract themselves from a stressful experience or to seek support during challenging times. Apps designed to help manage stress or relieve stress can be beneficial. However, you should be aware of when phone usage shifts from being a helpful tool to an unhealthy escape.
Does technology reduce stress?
Technology has the potential to both reduce and exacerbate stress. For instance, technological tools can streamline tasks, provide relaxation techniques, and foster connections, which can alleviate stress. On the other hand, constant notifications, information overload, and social exclusion from over-reliance on tech can heighten the stress response.
Are cell phones good for your brain?
Cell phones can provide cognitive exercises through puzzles, games, and learning apps that can stimulate the brain. However, overreliance or addiction to phones can reduce face-to-face social interactions and deep-focus tasks, which are also essential for brain health.
How does your phone benefit you?
Phones offer numerous benefits: they connect us to loved ones, provide instant gain to information, function as tools for organization and productivity, and offer entertainment and educational resources. Researchers found that having a smartphone can indeed aid in certain situations.
How much phone usage is healthy?
Healthy phone usage varies among individuals, but it’s important to strike a balance. Experts recommend designated tech-free times, ensuring one does not spend excessive hours on the device, especially before bedtime. Monitoring and being aware of cell phone usage can help in maintaining this balance.
What is the meaning of nomophobia?
Nomophobia refers to the fear of being without a mobile phone or beyond mobile phone contact. The term is derived from “no-mobile-phone phobia.”
Are smartphones making us less smart?
This is a topic of debate. While smartphones provide instant reach to vast amounts of information, over-reliance can diminish our memory retention, critical thinking, and problem-solving skills. Researchers argue that the key is balanced and mindful usage.
How do I stop using my phone as a coping mechanism?
Recognizing the behavior is the first step. Then, set specific times for phone usage, use apps that monitor and limit screen time, ensure to engage in non-digital activities to relieve stress, and seek alternative coping strategies like physical activity, reading, or speaking to someone in person. If the dependency is severe, professional guidance may be required.
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