Over the past decade, smartphones have become an increasingly integral part of everyday life, keeping us connected and entertained. But for some, technology use has gone too far, with around 35% of Americans reporting an internet addiction, with this number surging since the COVID-19 pandemic. [1] Over half the American population is addicted to their phone, and worldwide, around 60 million people have a video game addiction. [1] This can be detrimental, affecting mental health, physical health, and employment.
More accessible interventions are needed to address this growing problem, as new research demonstrates the effectiveness of mind-body exercises.
What are mind-body exercises?
Mind-body exercises, such as yoga and tai chi, combine body movement, mental focus, and controlled breathing to improve both physical and mental well-being. Regularly doing these activities can improve strength, flexibility, and overall health. Mind-body exercises have even been shown to provide health benefits by inducing changes in the brain. [2]
While yoga and tai chi are well-known examples, mind-body exercises encompass any type of physical exercise with a mental health focus, such as structured physical exercise combined with psychotherapy. The physical activity and mental focus do not need to be simultaneous, but can be integrated, for example, using cognitive behavioral therapy (CBT) principles to encourage exercise program adherence.
How does it differ from general physical exercise?
Physical exercise tends to just focus on cardiovascular or strength training, whereas mind-body exercise also incorporates mental focus and breathing exercises into a cohesive activity or structured program. The physical activity and mental focus can then complement each other, leading to even greater health benefits.
Evidence supporting mind-body exercises for internet addiction
New meta-analysis studies have shown evidence that mind-body exercises can be effective for overcoming internet addiction in adolescents and young adults. [3][4] Within this, individual exercises were analysed and their effectiveness for treating internet addiction was evaluated against each other. One study found that physical education combined with CBT was the most effective intervention for adolescent internet addiction. [3] The below list highlights all the interventions that were found to be effective in internet addiction treatment, from most effective at the top to least effective at the bottom: [3]
- Physical education & CBT
- Soccer training
- Physical education & group psychotherapy
- Psychotherapy alone
- Aerobic exercise
- Basketball training
- Fitness qigong
In addition, another recent study has highlighted that mindfulness, dance sports, yoga, and tai chi are all effective at managing internet addiction symptoms in young adults. [4] These studies are very promising, showing such a wide range of effective interventions, allowing the individual to choose which intervention they would prefer, increasing the chance of adherence.
How mind-body interventions work
Combining physical activity with a mental focus helps to enhance both physical and mental health. Exercise-based interventions have been shown to regulate the neurobiology in the brain, and are effective methods of treating internet addiction. [5] When this is combined with the other components of mind-body exercise, the benefits grow. Consistent practice can lead to increased grey matter in the brain, creating new neural networks that reinforce healthy behaviors over the previous pathways related to addiction. [2]
Mind-body exercises also help to regulate the body’s stress response, reducing the production of cortisol and increasing neurotransmitters like serotonin. This change helps you to feel more relaxed, calming racing thoughts. This helps to provide the stress relief and mental stimulation that people often seek from excessive screen time.
In addition, integrated focused breathing techniques affect the autonomic nervous system via the vagus nerve. This increases relaxation while reducing heart rate variability, promoting both improved emotional well-being and cardiovascular health. The mental concentration while undergoing meditative aspects provides psychological benefits beyond those of physical exercise alone.
It’s clear that the effectiveness of mind-body exercises is linked to the different effects on the body of each component, and when combined, those effects are further enhanced.
Starting and maintaining mind-body exercise routines
Starting a brand new activity can be daunting, but by following the tips below, you can give yourself the best shot at getting the maximum benefits:
- Choose what suits you. There are many different forms of mind-body exercise, and finding the right one for you is key to both your enjoyment and getting the most health benefits. If you try one but you’re not sure if it’s for you, don’t be afraid to try an alternative.
- Start small. If you go from nothing straight to an hour-long yoga session, you’re unlikely to complete it. Start with short sessions (5-10 minutes or even less for activities such as meditation) and then build it up from there.
- Create the right environment. It’s important to have a designated space for the mind-body activity, even if it is just a corner of a room or a mat. Having this area helps to improve focus on the activity with fewer distractions.
- Designate time. Practicing at the same time each day helps cement the routine. Morning sessions can help to set a calm tone for the day, and evening sessions can help with winding down before bed, so find the time in your schedule that suits you best.
- Build a community. Support from others, whether through in-person or online classes or groups, can be beneficial for improving motivation and accountability.
Monitoring your progress
With mind-body exercises, it’s important to track your experience, not time. Notice how you feel before and after sessions, and how well you were able to focus on the session. Noticing these feelings helps you to recognize the health benefits, increasing the motivation to continue.
Challenges and how to overcome them
Mind-body exercises are not without their challenges, but overcoming these allows you to reap multiple health benefits. Firstly, it can be difficult to stop the racing thoughts, which can lead to frustration at not having full mental focus. If these thoughts come, acknowledge them before gently redirecting focus to your movement or breathing.
Impatience, inconsistency, and time constraints can all be challenges for regular mind-body exercise. Having a regular schedule for completing the activity, having a good support network, and not putting pressure on yourself for immediate perfectionism will help to overcome these.
Final thoughts
Studies have shown that mind-body exercises are beneficial for both physical and mental health and are effective tools for overcoming digital addiction. While this is not seen as a replacement for therapy or medical care, it’s an excellent complementary activity alongside the available treatment options. The accessibility of mind-body exercises is a major positive, and those suffering from digital addiction should be encouraged to start them alongside their therapy. If you’re struggling with addiction, please reach out to a mental health professional.
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