7 Ways to Apply the Autophagy Mentality to Reduce Anxiety and Calm the Mind
YOGYAKARTA - In the digital age, our brains almost never really rest. From waking up to going to bed again, attention is constantly filled with notifications, social media, news, and various work demands. This condition can make the mind feel full and trigger prolonged anxiety.
One interesting concept to help overcome this is the mental autophagy, which is to pause from the flood of information so that the mind has the opportunity to process emotional burdens more healthily. Quoted from Psychology Today, Wednesday, July 8, Robert E. Puff, Ph.D. uses the term mental autophagy as a metaphor of the autophagy process in the body. According to him, when the brain does not constantly receive new stimuli, the mind has "space" to process emotions, release mental burdens, and relieve anxiety. How? Here are the tips.
1. Avoid immediately opening your phone after waking upMany people are used to checking notifications or social media shortly after opening their eyes. In fact, according to Puff, the first hour after waking up is an important time to keep your mind calm before being flooded with various information. You can use it to stretch your body, enjoy a cup of tea or coffee, pray, or meditate for a moment.
2. Give time for the brain without any inputThe brain takes time to "digest" emotional experiences, just as the body takes time to digest food. If you spend all day listening to podcasts, music, videos, or reading social media, the brain has almost no chance to process the emotions that are delayed. Try to provide a few minutes every day without screens or voices as a form of mental fasting.
The journey to the office or while driving does not always have to be accompanied by music or podcasts. Occasionally, try to enjoy the journey in a quiet atmosphere so that the mind has the opportunity to rest. At first it may feel awkward, but this habit can help reduce mental fatigue.
4. Take time to walk without carrying a cell phoneWalking for about 20 minutes without looking at the screen can be a simple way to give the brain a break. Turn your attention to trees, the sky, or the surrounding environment so that your eyes do not keep staring at the screen. This simple habit helps the mind to relax and reduce the tension caused by continuous digital exposure.
5. Limit the consumption of unnecessary informationNot all news or social media posts have to be followed at all times. Receiving too much information can actually make the mind more easily overwhelmed and trigger overthinking. You can set a certain time to read the news so that exposure to information remains under control.
6. Dare to face your own thoughtsPuff quoted Blaise Pascal's thinking that many human problems start from the inability to sit quietly alone. Therefore, many people continue to seek distractions so as not to face their own thoughts. In fact, giving space for thoughts to emerge and pass naturally can help build emotional resilience.
7. Make silence a part of the routineYou don't have to go to a remote place to benefit from silence. Setting aside a few minutes each day without a gadget, without a television, and without notifications is a good first step. The more routine it is, the greater the chance that the mind will feel clearer and not easily filled with anxiety.
Mental autophagy is not a medical technique or special therapy, but a metaphor that invites us to reduce the "intake" of information so that the brain has the opportunity to process emotions naturally. In the midst of the digital rush, taking time in silence can become a simple habit to maintain mental health while helping to reduce anxiety. If anxiety persists to the point of interfering with daily activities, it is best to consult a psychologist or mental health professional to get the appropriate treatment.