In today’s rapidly changing world, technology is at the forefront of evolution. In recent months, AI has been one of the most game-changing revolutions of all time – but that, and our digital connection in general – is also starting to come at the expense of our well-being, if we are not responsible for our use of it.
Many of us live in a permanent state of ‘plugged in’ – with constant emails, messages, notifications and endless scrolling or asking Chat GPT what to do. And while I am not anti-technology, as I believe it contributes to the growth of our humanity, I am an advocate of balanced use – and reconnection with the natural world, to keep ourselves grounded and healthy.
Unfortunately, most of us use technology unconsciously, which is why ‘digital overload’ has become a modern collective condition – we all feel it, often without realizing it. And it’s more than just ‘screen time’: it affects our nervous system, body, mind and spirit, leaving us anxious and deprived of the energy we need to truly live.
Fortunately, aromatherapy is an embodied medicine that can bring us home to our balanced well-being. It helps us remember that we are part of nature, rooted back in our bodies and reconnecting with ourselves. So let’s explore how essential oils can help us detox from digital overload!
How digital overload manifests itself
It’s helpful to start by recognizing the signs and symptoms of digital overload. There are emotions, physical symptoms and behaviors that can indicate we may need a digital detox.
Behavior:
First, digital overload is most recognizable in the way we behave, including:
- Endless scrolling without intention
- Checking devices as soon as we wake up and before we go to bed
- Struggling to focus without checking our phones – with broken attention
- Overwork, fueled by the temptation to be ‘always available’
- Avoiding peace and quiet because it feels uncomfortable to be quiet and not with a device.
Emotions:
As we check off some of these behaviors, we’ll likely notice digital overload in our feelings as well. Too much screen time can cause us to:
- Anxious – overstimulated with racing thoughts
- Irritable – angry and snappy about little things that normally make us feel good
- Restless – unable to settle down, unwind or relax
- Numb – shutting ourselves down emotionally
- Moody – on a roller coaster between being ‘up’ and then crashing ‘down’.
Physical data:
Our body also feels the impact of this. If we always use technology, we may feel:
- Tightness and tension – in the neck, shoulders, hips and jaw
- Headache and tired eyes
- Disturbed sleep due to too much blue light
- Nervous system stress – which can lead to shallow breathing and the feeling of always being ‘alert’
- Fatigue and exhaustion – we can feel ‘wired’ yet also ‘tired’.
These are all signs that we could benefit from a digital detox – and essential oils can help us do just that.
Essential oils to support the digital detox
We can use essential oils in many different ways to soothe digital overload – and essentially adapt to our symptoms. While it is up to you to reduce or change the behavior patterns – i.e. oils cannot stop us from using technology practically, so that job is up to you – I will share oils below that can help us. Below is a list of essential oils that can support physical changes as we detox – to help ground and release tension – those for the emotions – to calm an over-stimulated mind – and those for the nervous system, to help restore regulation as we limit our use and bring awareness.
Support for the body
Our bodies are hit hardest by digital overload. One of the most important things that can help the body during the digital detox is grounding and releasing tension. Oils that can support this are:
- Sweet Marjoram – a deeply soothing oil for the muscles, relieving the physical tension associated with long hours in front of a screen
- Peppermint – a cooling, refreshing oil that supports tired muscles and enlivens our body and breathing
- Black Pepper – a gently warming oil that helps release tension
Grounding massage mix: Mix 3 drops of sweet marjoram, 2 drops of black pepper and 1 drop of peppermint in 15 ml of grapeseed oil and warm the oil in your hands before applying it to your tense areas, moving towards the heart (shoulders, neck and chest are often the places where we feel ‘technical tension’).
Bonus Ritual: Once you have anointed yourself with this blend, I encourage you to go outside and lie on the ground or with your back against a tree to fully ground yourself in nature and feel the earth holding you – this is a great way to connect and get back into our natural rhythms.
Support the emotions
When our emotions are affected by technology, we need oils that can help us calm down, balance our mood and refocus. Oils that can support include:
- Bergamot – a beautiful citrusy sweet oil that calms anxiety, improves our mood and relieves irritability
- Clary Sage – a natural pacifier, this oil regulates our emotional balance and calms anxiety
- Rosemary – a stimulating oil, this is great for stabilizing our focus and clearing mental fog, so it is a great oil to use for mental-emotional balance.
Diffuser mixture clarity: Mix 3 drops of Bergamot, 2 drops of Clary Sage and 1 drop of Rosemary in water in an electric diffuser or candle burner and diffuse for 30 minutes while you take a break from technology to recharge your mind.
Bonus Ritual: Take a 30-minute technical break. Let the aroma fill your space, breathe it in, and take a moment to journal as you answer, “Where can I create more space with technology so I can feel calmer, regulated, and connected?”
Nervous system support
One of the hidden costs of using technology so much is to our nervous systems. So this support is perhaps one of the most important things we can provide as a digital detox, because without technology we are constantly ‘wired’. Oils that ground us, anchor us to the present and soothe our frazzled nerves are vital, including:
- Frankincense – a calming oil, it reconnects us with meditative silence and with our breathing
- Vetivert – a deeply grounding and calming oil for the nervous system, calming restlessness
- Roman Chamomile – Like a hug in a bottle, this oil helps soothe frazzled nerves, restore a sense of calm and support sleep.
Calm Inhalation Blend: Place 1 drop of frankincense, 1 drop of vetivert and 1 drop of Roman chamomile on a cotton pad and roll into an aromatherapy inhaler, to inhale ‘on the go’ during the day and reconnect with a sense of inner calm and peace.
Bonus Ritual: Each time you use your inhaler, take 5 minutes to take long, deep breaths, inhale the scent and place your hand over your heart as you repeat, “I am safe to rest, the world can wait.” You may want to work with the 5-4-3-2-1 grounding technique in moments of overwhelm to calm the nervous system by bringing you back to the present moment. Name 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste that will bring your attention and awareness to the present moment. This gently brings you back to this moment, allowing your nervous system to relax and bringing your awareness to your body and senses.
Overall, the invitation here in a broader sense is to notice your relationship with your digital life – not with judgment (as is often the temptation), but with loving awareness, so that you can then begin to implement some of these practices to support you as you embark on a digital detox. Essential oils cannot eradicate technology, but they can help us interact with it in a more harmonious way, with agency, grounding, and awareness.
Proceed with caution: one oil and one ritual at a time. And remember: digital overload is not a failure; it is a response to a culture in which technology dominates our bodies, and an opportunity to rethink our choices about it and regulate our nervous systems, bodies and emotions.
Nicole Barton
Advisor Aromatherapist
Disclaimer and safety advice
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