After a hectic workday, it has become a norm to spend time on mobile devices scrolling through social media sites randomly. This activity is often perceived as refreshing for mental breaks, but in reality, it can be a hazardous factor. Research shows that smartphone overuse is linked to deteriorating mental health and can make you more vulnerable to depression.
Also, the WHO claims that over 1 billion people are living with mental health issues, and this number is rapidly increasing. These alarming statistics are enough to encourage thinking rationally about healthier unwinding methods. So, what can you do to truly relax in the evening? Explore some harmless yet effective natural ways to relax and recharge yourself without relying on screens.
How to Unwind Without Screens At-home?
Adopting digital detox relaxation activities is now essential for everyone due to the hazardous effects of continuous screen usage. Here are some common activities you can also do at home to rest your mind and declutter:
- Printed-Book Reading
Just 30 minutes of book reading can help reduce acute stress, leading to lower blood pressure and heart rate. However, with the rising trend of e-books, physical books are experiencing lower demand. But the fact is, reading from a screen still exposes your eyes to bright light and countless distractions.
Picking a printed book in your favorite genre allows you to maintain a steady reading pace. The sensory experience of holding the book and turning its pages helps you minimize distractions and clear mental clutter.
- Natural Supplements
If you are looking for quick stress relief without using your phone, try herbal supplements containing therapeutic compounds such as CBD. Research supports the use of CBD products for stress-related disorders.
However, more evidence is required to fully verify the link between cannabinoids and mental health. If you are planning to take gummies for stress, then consult your healthcare provider for the appropriate dosage.
- Mindfulness Practices
Mindfulness techniques such as deep breathing and meditation are among the most effective ways to calm and unwind after a rough day. Research supports the role of mindfulness programs in building mental resilience and reducing academic stress in students.
Moreover, with a hectic routine and stressful work conditions, a coping strategy like deep breathing takes only a few minutes but helps you return to a relaxed mental state. However, some people may find it difficult to concentrate in the beginning. With regular practice and by starting with shorter sessions, you can gradually master the art of mindfulness.
- Journaling
Journaling is another stress-relieving activity to add to your screen-free evening routine. Writing about your daily activities and how you react or feel about various events helps you identify your thought patterns. This allows you to understand your triggers, and self-realization leads to greater mental resilience. With regular practice, you can respond to future stressors more calmly.
You also get the opportunity to vent your frustrations without fear of judgment, making journaling a safe and harmless way to express your deeper thoughts. Whether you prefer expressive writing or gratitude journaling, both methods are effective for reducing mental distress.
- Social Interactions
Social bonding is one of the most powerful ways to reduce stress levels and overcome destructive thoughts. However, with a busy schedule, it becomes difficult to spare time to hang out with friends, so we often rely on mobile phones to communicate. But avoiding screens altogether can be challenging. The easiest solution is to prefer audio calls rather than video calls, as they help you communicate without distractions.
You can connect deeply with friends and family without leaving your home through phone calls. So use technology smartly in a way that doesn’t affect your mental well-being.
Bottom Line
No doubt, with the digitalization of every sector of life, our primary ways of unwinding are now focused almost entirely on technology. However, doomscrolling depletes our mental peace, making offline self-care practices essential for survival.
From mindfulness meditation, journaling, and reading, to therapeutic supplements, these simple practices allow you to de-stress naturally. No matter how hard your day has been, you can cope with stressors and maintain a relaxed mindset.
