Thanks to modern communications technology, we are always reachable. Whilst good, over a long period of time, this inability to switch off will put our brain under stress, which will lead to health problems down the line
For a long time now, brain researchers have been observing a phenomenon that they’re calling ‘phantom vibration syndrome’. The people affected by this syndrome feel the vibration alarm of their mobile phones, even when it isn’t going off. The issue of how this false alarm is triggered has not been figured yet.
Some neurologists believe it happens when the brain malfunctions for a split second, while others associated the phenomenon with stress or burnout. However, this much is clear: Smartphone vibrations are as much a part of our daily routine as lunch or brushing one’s teeth. The brief ‘pinging’ of a new e-mail and the whirring of a chat message are also constant companions in our private and professional lives.
In a world in which messages can be sent halfway around the world in seconds, and communication is always becoming faster and easier, something is always trying to attract our attention. The feeling of having to react instantly and the inability to switch off are all-pervasive. In short, instant reachability is a stress factor.
Stress: Simultaneous Acceleration and Braking
What exactly happens when we’re stressed out? Clearly, one feels a sense of inner strain, and the stress also becomes apparent through physical signals, such as sweating, a rise in blood pressure and a higher respiratory rate.
The brain is constantly on alert. All of this happens because of the increased production of stress hormones such as adrenaline and cortisol. This reaction always takes place when we feel like we’re under pressure, or when we’re afraid that we’re not up to a particular situation. Now, stress isn’t purely a modern-day phenomenon. Our forefathers were also familiar with the sensation. For them, it was of critical importance. When the Neanderthal man encountered a threatening or upsetting situation, he experienced the same physical reactions that make us break out in beads of sweat today.
When he saw a mammoth, his blood pressure increased, his breathing became faster and his efficiency level rose as well. Thanks to this, he could emerge on the winning side of the mammoth hunt. Once the animal had been shot and dinner had been secured, the stress level reduced immediately. The stress had thus been worth it. Although we no longer have to hunt for ourselves, stress does increase our attentiveness. When we’re shocked out of our wits, we’re totally alert – At this moment, we are more efficient than we are under normal circumstances. A public speech turns out to be a lot better when we feel the adrenaline rushing through our body. So stress does have its advantages, but only up to a certain point. If we’re constantly under stress, it can make us ill. The reasons for the stress experienced by modern man are as versatile as they are distinct. Performance pressure, the overlapping of appointments and conflicts can promote a feeling of stress, just like the constant reachability facilitated by smartphones and co.
Switching Off Is Impossible
‘‘Naturally, a certain amount of stress is important, but you must also be able to switch off. And this becomes difficult because of permanent reachability and the possibility that the mobile phone could start ringing at any moment”, says Prof. Dr Tim Hagemann, head of the institute for industrial psychology and industrial medicine in Berlin.
For several years, he has been engaged with the field of industrial and health psychology, and with the issue of how constant reachability affects the body and mind. “The resources of the human body are not unlimited”, says Dr Hagemann. “We can handle stress to a certain extent, but not on a permanent basis.” The ringing of a mobile phone is often not necessary to enhance the dissemination of stress hormones in the body.
‘‘The possibility of reachability is often enough by itself”, explains Dr Hagemann. This basically means that we find stress whenever we reach into our pocket to take a look at our mobile phone. According to Dr Hagemann, the reason for this is quite simple: “As soon as we are faced with the question of whether we have received a message or call, we are automatically confronted – at a mental level – with professional topics or other things that demand our attention.”.
Due to this, it is impossible to take a break these days. ‘‘A distinction is frequently not made between professional and private smartphones. Consequently, we are always confronted with professional topics during our free time, and vice versa.”
Back then, permanent reachability was important to 71 percent of all mobile phone users, and every fifth person also left his mobile phone on at night, or when he was on vacation. And about nine out of ten employees revealed that they were reachable through e-mail or their mobile phones outside of their working hours.
Stress Is Good, But Not All The Time
Dr Hagemann has also noticed that there is a change in the general social and communication-related behaviour pattern. ‘‘Young people in particular often think they have to be reachable at all times. Many of them are flattered by a feeling of social significance if they can be contacted at all times.” According to him, this is an aspect that isn’t negative per se. ‘‘However, nobody can keep this up throughout his life”, emphasises the professor.
The physical consequences that can emerge as a result of this are quite serious. They range from digestion problems and headaches to life-threatening illnesses of the cardiovascular system. In such cases, important functions are rolled back, because the muscles and the brain is supplied with more blood in stressful situations. While short-term stress strengthens resistance, long-term stress weakens the immune system, because immune reactions are suppressed when cortisol remains in the blood for a long time. Those who are permanently stressed out are more vulnerable to diseases. And the psyche suffers too. Many people who are subjected to stressful situations experience sleep disorders and inner anxiety. Those who do not pull the plug as quickly as possible are prone to burn-outs or depression.
Expectation-related Stress And Addiction To News
Brain researcher Professor Gerhard Roth also emphasises that the burden exerts a particularly strong influence at the emotional level. ‘‘The brain doesn’t mind at all if it has to perceive things on a constant basis”, explains the professor, before adding, ‘‘It is always active and never gets switched off, not even when we’re asleep.” According to him, something totally different is responsible for the burden. ‘‘Several people consider waiting for an important message to be stressful. For example, they could be waiting for a call or an SMS message. If nothing happens, it triggers stress for people.”
In this regard, the professor speaks of expectation stress, or a kind of permanent readiness to receive, which triggers new stress when it is not satisfied. ‘‘We wait for something potentially important to happen. Young people in particular define themselves by the aspect of reachability.”
According to Professor Roth, permanent reachability is part of their identity. This aspect isn’t relevant to the brain itself, which hasn’t really changed all that much in the last 100,000 years. ‘‘However, with the invention of the mobile phone and the internet, many people have developed an addiction to news.” It makes people feel important; constantly looking at the mobile phone, permanently checking e-mails and the compulsion to check whether somebody is calling are all behavioural patterns that originate in the head.
The professor isn’t trying to demonise the new means of communication, but he does urge people to use them responsibly.
And he’s not alone, either. Many companies realised a long time ago that it wouldn’t be good for them if their employees were constantly under the pressure of reachability. Among them is the sports goods manufacturer Puma. ‘‘Permanent reachability is both a curse and a blessing”, explains personnel manager Dietmar Knoess. ‘‘On the one hand, it does offer a large amount of flexibility, but we are naturally aware of the risks.”
The company is betting on a more cautious manner of using smartphones, tablets and co. Flexible work hours, working from home – No problem. Answering e-mails over the weekend is a big no-no. “We have created a culture that does not demand that employees be reachable constantly during their free time.”
Do the clocks at the company’s headquarters run somewhat slower? ‘‘Our world is naturally becoming faster and more shortlived”, says Mr Knoess. ‘‘Previously, it used to take a while for letters to reach their destinations, so you could take your time while answering them. Today, you are expected to respond to e-mails immediately. We recognised this type of communication to be a challenge.” The company also conducts seminars in which employees learn how they can handle this stress – and the mobile phone – in a more cautious manner.
Volkswagen AG takes it a step further. As far back as 2011, rules governing the use of business smartphones were established for pay-scale employees. Pay-scale employees who use business smartphones receive no e-mails between 1815 and 0700 hours, or on weekends. Availability is cut off during these times. The message is clear: Free time must be respected, and off-work hours may only be interrupted by work-related matters in case of emergencies.
Turn Your Smartphones Off And Relax
Even in private, there are many things that users of tablets, smartphones and smart watches can do to ensure that they aren’t always reachable, or feel compelled to reply during their time off. A strict separation between the professional and private life is very important, especially with regard to the professional world of tomorrow.
According to experts, these borders will become increasingly blurred. You have to interrupt constant reachability and consciously take some time for yourself. However, many smartphone users currently consider the concept of doing away with their mobile phones outside business hours to be positively utopian. But who knows? Maybe people will eventually start using a separate smartphone for work-related purposes, which will remain deactivated during their free time.
This would ensure that you’re not annoyed by work-related e-mails in the evening, over the weekend and when you’re on vacation. When they’re at the office, employees would be able to work in a more focused manner and are not distracted by private messages. Psychologists speak of the ‘flow status’, which makes it possible to completely immerse yourself in an activity – In such a case, you would definitely be able to work in a more effective manner. After all, those who work effectively face less stress than those who have to re-focus on their work after reading each new SMS message.
Of course, smartphone owners will have to decide for themselves which measures they want to use. What’s clear is that action has to be taken in order to ensure that the stress associated with permanent reachability does not lead to illnesses. And the advantages associated with smart watches, mobile phones and tablets clearly outweigh the disadvantages for people who know how to use these devices in a productive manner.
Five tips against smartphone-dependency
1. Make sure you turn off your mobile phone after work
In addition to making you unreachable, this will also help you develop a ritual that will help you focus on your free time.
2. Wear a watch
Those who use their smartphones to check the time use their mobile phones longer than others.
3. Take breaks
Take a real break during your lunch break: Do not take any calls or read your e-mails. Use that time to take a walk instead. Very important: Don’t always be reachable in your private life either; for example, you should occasionally enjoy a mobile-phone-free evening.
4. Look for the right balance
Strike the right balance for the stressful daily routine. Take up a hobby that will help you unwind, or take a relaxation course – This will help you deal with stress. And keep your smartphone off during these times.
5. Ban the smartphone from the bedroom
Healthy sleep is very important. Those who keep looking at their mobile phones when they’re in bed and use their smartphones as alarm clocks often find no peace at all. As far as possible, the bedroom should be declared a mobile-phone-free zone.