Life can get stressful, and many of us reach for our phones when we’re feeling anxious or overwhelmed. Phones are great for comfort -whether it’s listening to music, texting friends, or scrolling to give your busy mind a rest. But what happens when you don’t have access to the internet or your phone? There are tons of ways to cope, and mindyourmind has some great tools and resources to help you self-regulate even if you have your phone or not.
Have you ever thought of the reasons why you reach for your phone? Understanding the needs your phone is fulfilling can help you find replacement behaviours that work just as well without tech. You can ask yourself: are you looking for distraction? Music to change your mood? Validation through social media? Connection with friends? Fear of missing out?
1. Plan Ahead with Simple Tools!
Even when you have access to your phone, it’s helpful to start lessening your dependency on it. Turn off unnecessary notifications or practice leaving your phone in another room for short periods of time. Use that opportunity to try other coping strategies like the ones below. When you know you won’t have your phone with you (like during class), plan ahead by bringing along a fidget toy, stress ball, some supplies to draw with or even a journal. These small tools can help reduce stress and keep your hands busy. By gradually building these habits, you can better regulate yourself—even when your phone isn’t available.
2. Use mindyourmind Resources:
Everything we do at mindyourmind is designed to improve youth well-being. We have a ton of content that you can explore and find what works best for you. Take a look through now so you’re prepared when you can’t access the internet. Check out our Self Care Kit and many helpful tips like Healthy Social Media Habits Tips and Coping with Anxiety Tips.
3. Grounding techniques:
One helpful strategy to calm down without a phone is the 5-4-3-2-1 grounding technique. This is how it works:
Name 5 things you can see around you.
Name 4 things you can touch.
Name 3 things you can hear.
Name 2 things you can smell.
Name 1 thing you can taste.
This helps refocus your attention on the present moment and can bring a sense of calm when you’re feeling overwhelmed.
4. Take Deep Breaths:
I know it sounds simple but breathing deeply helps your body relax and feel more grounded. There are a lot of breathing strategies you can learn, but we happen to like a strategy called box breathing. Try it out!
Breathe in for 4 seconds.
Hold for 4 seconds.
Breathe out for 4 seconds.
Hold for 4 seconds.
Repeat a few times and feel your body calm down. You can use our Breathe. tool to help visualize and practice this exercise with or without your phone.
5. Talk to a Friend:
If you can, talk to a friend or someone you trust in-person. Sometimes talking things out can make all the difference. If you have a friend that’s struggling to talk, try using some of these Conversation Starter Tips.
7. Write it Down:
Sometimes, writing about how you’re feeling can help you understand what’s bothering you. Grab a journal or paper and start jotting down your thoughts. If you’re stuck, try asking yourself some of these questions in Random Journal Ideas to get the ball rolling.
8. Ask for Help:
When you’re feeling really down, it’s okay to ask for help. mindyourmind has help-seeking printable worksheets and apps to guide you in figuring out who you can reach out to in certain situations. You can print out the Be Safe App safety plan ahead of time in case of emergency.
Smartphones can be helpful tools for coping with stress, however, it’s important to develop other strategies that don’t rely so much on technology for relief. By practicing simple exercises like the ones listed above and using mindyourmind’s resources, you can build healthy habits that allow you to manage your mental health –whether you have your phone on you or not. The more you understand the reasons for reaching for your phone for comfort, the better equipped you’ll be to handle any situation and take care of yourself.
For helpful tips on managing screen time and practicing self-care in a digital world, check out our Balancing Screen Time with Self-Care resource.