Using technology to create sustained improvements

As anyone cruising the internet understands, there are dozens of companies offering solutions to our human struggles using advanced technology.

Some of these solutions are well documented and have little in the way of side effects. Many have little solid research behind them and have questionable value. Many of these are inexpensive and appeal to the quick results mentality. My goal today is a bit different. There are some readily available tools that point us toward simple changes that can profoundly affect our lives after a few weeks of collecting data and then making changes from that data.

THE MUST-HAVE FUNDAMENTAL TECH TOOLS

1 — Sleep tracker: Sleep is job one. End of story.

Many folks know that they have poor sleep, ignore this for decades, and then hope some magical solution will save them from a depleted brain. (Neurofeedback and Photo-biomodulation are helpful but not magic!)

Others are more unaware of their sleep stages and simply have fatigue in the morning and consider this normal. Usually, this is a pointer to problems with sleep cycles. In the past, sleep issues were always assumed to be a consequence of anxiety and depression. More recent research suggests otherwise: Sleep problems are, at least in part, causal to our spiraling into more serious struggles.

Thus, we must find out about sleep first. Thus, I suggest finding a highquality sleep tracker is the first step to getting control of your sleep. Whether depression, anxiety, fatigue, or memory issues, a key piece to healing is to improve sleep. Without good data, we don’t know where to start.

Often, it’s a pure issue of time and allotting more time to the magical, restorative function of sleep. At other times, this data may lead to pointers about how you are sleeping. Andrew Huberman, Ph.D., is a Stamford researcher and has an amazing podcast on sleep. You can find this at HubermanLabs.com. I highly recommend this if your sleep is off.

2— Heart Rate Variability Tracker and Trainer.

The next tool is something to track and then train Heart Rate Variability (HRV). At present, most of you are running your daily lives with an excessive amount of sympathetic arousal. This simply means we are stressed to an unhealthy degree, as we are rarely activating the opposite, essential system in the body called the parasympathetic system. The two systems work together, theoretically balancing stressful moments with a reduction of sympathetic arousal by full activation of the parasympathetic system.

However, we have become accommodated to constant stress, and thus our systems are often out of balance with excessive sympathetic arousal and a reduced heart rate variability. Together, these are associated with a range of psychological and medical issues. What’s the solution?

The key is to increase HRV with technology so you can master smooth, slightly deeper, and longer breathing patterns. In essence, the breath is the secret to changing heart rhythms, and this then communicates to the brain a change in state (via the vagus nerve). And, after years of practice and work with others, it’s not about a few deep breaths here and there. It’s about a more refined focus on breathing that unlocks the parasympathetic system to relax and calm the body and mind.

3 — Phone and Computer Monitors and Locks

You might be wondering why this is coming up as I talk about mental health and technology. It’s quite simple. Most of us do not thoughtfully eliminate social media, news events, or even negative conversations that cause stress and upsets.

Just this morning (and this is not atypical), I spoke with a middle-aged man who is seeking Neurofeedback services for memory issues and depression. He described a history where he began to lose control (in his words), ‘when I got sucked into the all the drama in the world.’ What did he mean? News, social media, politics, world events, and local events… all of which he had no control.

He astutely pointed out that everything seemed to have more seriousness to it and that he was pulled into listening and mentally commenting on everything, even if he disagreed.

It’s All About Attention: The research is quite detailed. The more we allow others to direct what we focus upon, the more likely they will be using fear tactics to hold our attention. There is no concern about the impact of that sustained fear and anxiety upon the consumer, yet there is no doubt the consequences are real and escalating.

Now, with a bit of strong intention, you can listen and consume only uplifting content. That is an awesome use of this amazing inter-related world we now have available. However, even so, it is wise to use technology to limit the time spent on electronic devices. Some tools, as you do your research, will simply monitor your time on different websites or apps. This data is a very useful starting point to then make better decisions about what limits are important to you based on what you want to feel and what you want to experience.

Since the pandemic, most folks are spending about five hours a day on their devices after work. This amounts to months of time per year we are surrendering, often with others influencing what we are thinking and feeling.

The Bottom Line: If you, or someone you care about, are interested in feeling better, then we must look at what influences our day-to-day thoughts and emotions. If sleep is poor, it’s hard to fight anxious and sad thoughts. If we are breathing fast and shallow, we cannot combat anxiety.

And, if we are immersed in the fear-driven communications that are readily available, we will not be able to overcome the thoughts and beliefs that these engender.

Similarly, if we decide to play violent and aggressive video games for hours upon end, we do not end up with a sense of ease and happiness about the world.

All of these suggestions are rooted in common sense and yet have growing databases to support the value of using technology to enhance our understanding of where we are and where we must go.

Next week, one more follow-up looking at some more brain-specific tools that can transform brain states that cause us misery and suffering.

Dr. Randy Cale, a Clifton Park-based parenting expert, author, speaker and licensed psychologist, offers practical guidance for a host of parenting concerns. His website, www.TerrificParenting.com, offers free parenting guidance and an email newsletter. Readers can learn more by reviewing past articles found on the websites of The Saratogian, The Record and The Community News. Submit questions to DrRandyCale@gmail.com