10 Ways To Disconnect And Unplug Mentally

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“Almost everything will work again if you unplug it for a few minutes, including you.” – Anne Lamott.

In a hectic world like ours, attempting to separate yourself from all the noise and the hustle-bustle of work, responsibilities, and obligations can be quite an arduous task.

It is possible to bear the brunt that comes with what we do, but if not correctly managed, you might experience mental and physical fatigue. This is one of the reasons why we should learn how to disconnect and unplug mentally.

Maybe a few facts will help you understand better. First, the World Health Organization says that stress has become a worldwide epidemic.

Also, the American Psychological Association reportedly says that the average stress level by all adults nowadays is 4.9 on a scale of 1-10, with Gen Z being the most affected generation.

We find ourselves in situations, circumstances, and occurrences that leave us mentally stressed and tired at some point in our lives. What you do when you find yourself on such a plane can be the reason for improving or declining your mental health. This also implies that you should take care of your mental health because it matters.

So, what do you do when you find yourself at this spot? Give up? No! What you need is a way to disconnect yourself from the rigors of work and forget what it means to have and handle responsibilities.

Fortunately, there are better and proven ways to help you deal with mental strains and stress, and you don’t even have to break the bank to use them.

In this article, I will take you through tested and proven tips and steps that can assist you in learning how to disconnect and unplug mentally. So feel free to dig in!


1.  Reduce Social Media And The Use Of The Internet

Part of the many ways to help learn how to disconnect and unplug mentally is to stay away from your phone, especially the Internet!

Piedmont primary care physician Saju Mattews M.D says, “These days, it seems like we live our lives on the Internet, but can excessive Internet and social media use impact your mental health? While it’s a helpful tool for education, work, social interaction, and entertainment, overuse can take a toll on your health.”

Recent studies have shown that social media in its excess can cause feelings of depression in people.
When we use social media, we are usually searching for some form of affirmation.

So consciously or not, we are comparing our progress, achievements, and our lives in general to the people around us. But, unfortunately, a side effect of that is we end up being unable to live and enjoy the moment.

Even constant notifications and emails about work can have a negative effect, especially during a mental breakdown.

Rather than get wrapped up in negative comparisons and the blur of work and obligations, how about closing that app and staying away from the Internet for a while?

If you are looking for how to disconnect from work or unplug from social media, then here are a few steps to help you achieve that.

  • Create a work schedule, especially if you work from home with your laptop, phone, and other tech accessories. Build a work schedule and stick to it. Avoid working outside that schedule and let your co-workers be aware of that. Work when you should and spend your time doing other things when you should.
  • Sometimes, switch off your notifications from your social media apps or emails. It will be easier to forget that they are even there when you aren’t being reminded of their existence.
  • Learn to attach essential reasons for using your phone and tech accessories and avoid using when you don’t need to.
  • Use apps that can help you track and monitor the amount of time you spend chatting. This will help you reduce the usage of your mobile phone. Apps like Momentum, Productive, or Habit bull can be very resourceful in doing that. Some level of self-discipline will be required, but it will be for the benefit of your mental health.


2.  Sleep And Rest More

Getting access to long hours of sleep and consistent rest is a great way to treat mental strains. So if you are looking for how to unplug and recharge, this is an excellent way to start.

Here’s evidence of how important sleep is; Research shows that the average adult between the ages of 18 and 64 needs seven to nine hours of sleep every night.

Good sleep affects you in diverse ways. It improves your memory and productivity and also calms your nerves.

Sleep also boosts your immune system and elevates your mood. Most tired folks tend to feel annoyed, frustrated and irritated because of a lack of sleep. Hence a great way to deal with mental and physical exhaustion of any form is to sleep for at least 7-8 hours.

Sleep and rest sessions allow you to give your body a chance to reduce activity and calm its nerves. Learn to take short sessions of rest after work.

Maintain a consistent sleeping schedule and avoid work or other activities while you should be sleeping. If you struggle with difficulties in sleeping or have health issues like insomnia, do not hesitate to consult the expertise of medical personnel.

Try to relax by engaging in activities like listening to slow, calm music, deep breathing, and even meditation. Make efforts to get as much sleep as possible after a long day.


3.  Indulge In Self-Care Often

Taking advantage of self-care treatments can be a fantastic way to know how to unplug and disconnect mentally.

When practiced consistently, self-care can help boost your mental growth and even regulate mood swings.

For decades, self-care activities have been proven to significantly improve mental health and be very therapeutic in dealing with mental ailments.

The fun part is that there are many diverse self-care activities that you can get involved in and enjoy without breaking a bank

So this means if you have ever asked yourself, “how can I turn off and distress?” Self-care is an excellent way for you to do that. Here are a few you can try;

  • You can book spa sessions at a lovely spa hall or get a home service for a body or head massage!
  • Pedicure and manicure sessions for your nails can also help you relax. You can try aromatherapy sessions too.
  • Long warm baths or sauna and face steaming can be beneficial too.
  • You can also attempt acupuncture treatments and micro-needling

The beautiful thing about self-care activities is that you can do them anytime and for as long as you want. Even a short nap or treating yourself to a favorite meal can be a form of self-care.

So as long as it makes you feel better and keeps you in a more relaxed state, then it is self-care and should be indulged in!

Lastly, do not hesitate in giving your body, mind, and soul the best treatments it deserves. Spoil yourself sometimes when you feel sad or a little low. You might be surprised how fast your mood can change positively after a bit of enjoyment spree.


4.  Spend More Time Alone

Do you know that the easiest way to know how to unplug mentally is by spending more time alone? Yes. If you want to learn how to disconnect and unplug mentally, spending more time alone is another helpful way to unwind and separate yourself from the pressure and negative energy in your world.

Spending time alone is a unique kind of therapy. It helps you detach yourself from all the noise, hustle, and bustle of this world and gives you space to just exist and breathe alone, without having to worry about work and other responsibilities.

It allows you to be yourself without any form of demand. An excellent way to do that is by taking long walks alone. I’ll advise a walk into a nearby forest, or somewhere that is abundant in nature.

Any place that gives you room to do nothing but enjoy the view and think clearly would be fine. If you find long walks boring, you can also try journaling.

Journaling allows you to express yourself to no one else but yourself, except this time, it’s to a piece of paper. You can set out a specific time of the day for that. I suggest a quiet and less noisy time of the day, preferably late into the night or early in the morning.

You can also try out breathing exercises and, even better, meditation! Meditation helps you clear your thoughts, stills your mind, and helps you over through the most of a busy mind, emotions, and loud opinions.

Let’s try this for a change. Pick out a specific day of the week where you are less busy and devote at least two hours to alone time.

Whatever you do within those two hours is up to you. However, make sure you spend those two hours alone and away from your phone and tech accessories and people. Just breathe in and relax.

You can journal the experience of those two hours. Whatever idea or decision you make can also be written down. You are bound to feel better and more fulfilled if you spend time alone consistently.


5.  Enjoy Life! Do Things That You Are Passionate About

“In all of living, have much fun and laughter. Life is to be enjoyed, not just endured.” ― Gordon B. Hinckley

I chose that quote specifically for this tip because these days, everyone seems to busy so busy working and trying to hit personal goals and targets that they no longer have the time to have fun and do other things that are not work-related.

You see, not living a balanced life takes the fun out of it. It pushes you to be an unhappy workaholic and leaves you as a miserable person.

Life is meant to be enjoyed. I mean, what’s the fun of living when there’s no fun in it? If you take this tip seriously, you will feel better and more satisfied even with a busy schedule.

An excellent way to mastering how to disconnect and unplug mentally is by making efforts to enjoy life. The remarkable fact about this is that there are a billion ways you can do that!

You can start with your hobbies. What do you love doing? What are you passionate about? Do you love the arts? Writing? Painting? Or do you enjoy singing and dancing? Enjoying life just boils down to your interests and what you find interesting.

You can also decide to hang out more with friends and family members. You can try the cinemas or organizing a beach or pool party.

A picnic with your family members is an excellent way of relieving stress and unwinding from all the strains from the week. If you are interested in sports, making a habit out of a favorite sport can also be a great way to go.

So, here’s what you can do. First, pick a specific day of the week; I suggest a day during the weekends and devote that day to just having fun and enjoying life with your loved ones.

Ensure that you do not give room for any form of work on that day. Learn to work when you should and enjoy life when you should.


6.  Travel And Change Your Environment

Nothing can change your mood and boost your mental health than a sudden switch in environments. If you have ever thought, “how do you disconnect for a while?” then you should try traveling.

Travel hits better when it’s to a location that you have never been to before. It sparks curiosity, and knowing that you will be seeing new things and meeting new people can be such a thrill!

Vacations are an excellent way to achieve that, especially when it is planned with loved ones, family, and friends. You can try going to a completely different place outside your town, state, or even country.

A change in environment broadens your mind and boosts your perspective of the world. It also grants you exposure and allows you to connect and create valuable relationships with different people.

In addition, this helps you to be able to understand how to disconnect and unplug mentally, especially after a long period of work.

When you travel, do not limit yourself. Make efforts to do and try as many new things as possible. Meet new people. Eat unique delicacies and explore your new environment as much as possible. Also, try out new activities like scuba diving, hiking, and anything in general that you have never done before!

Like I said earlier, life is meant to be enjoyed, and a way for you to do that is by changing the environment!


7.  Do Away With Overthinking And Worry

There are many factors that can mess up your mental health, but none affects you negatively, as much as worry and overthinking. Like it or not, there are situations that we might find ourselves in that leave you incapacitated.

Unfortunately, most times, we are left with no power to change the course of the event in our favor or to prevent it altogether. An example can be the death of a cherished loved one or an unpleasant accident that damages a vital body part.

It would be best if you learned that sometimes, life happens, and you can do little or nothing to change things.

Worrying and fretting over something that is beyond your control only does more damage to your mental health. It would help if you learned to let go. It would be best if you learned to stop fighting at some point.

Ever heard this famous saying? ” You don’t cry over spilled milk.” That saying is proof that worrying and overthinking have little or no positive effect on life situations and circumstances. It only leaves you angry, bitter and hurt about a problem that you can do nothing about.

Suppose you are going to have stable mental health and learn how to disconnect and unplug mentally. In that case, you will have to avoid any form of worry and overthinking at all costs, including negative self-talk.

When you find yourself worrying or overthinking, learning to speak positive affirmations can be very helpful.

You can create a notepad that contains all your favorite affirmations, positive quotes, and sayings. Anything that can help you deal with the negativity that comes with worrying.

A gratitude jar can also be extremely helpful. Have a gratitude jar where you can write down at least five things you are grateful for daily.

Doing that will help and remind you of the positive things going on within your life, especially during a dark phase. It also enables you to maintain a mindset that will show you reasons why you should not worry.

Worrying never pays, and being troubled over challenges will only cause more harm than good. Instead, be intentional about your mental health and avoid anything that can make you get stressed unnecessarily, and that includes worry. Here’s how to stop worrying!


8.  Meditate And Journal

Meditation has proven to be a beneficial method of dealing with any form of mental stress or strain. All it involves is bringing your thoughts and emotions to a much calmer state, thus allowing you to process them quickly and bring inner peace.

Meditation is a simple art that anyone can learn and practice, especially those who might want to know how to disconnect and unplug mentally. How’s a guide on you can meditate:

  • Sit in a peaceful or quiet location. Ensure that you are comfortable.
  • You can play a slow, subtle sound to boost your concentration. Apps like Pumpkin contain about a hundred different sounds that can be used for hypnotherapy, meditation, and even sleep.
  • Allow your thoughts to soar. Try to focus on a specific thought and think about it. Then, you can think about certain decisions and even make them.

Yes. That’s it—a simple guide to help you meditate better. You can also combine your meditation with journaling.

Since journaling creates a platform for self-expression, all your thoughts can also be kept here. You can use journaling to re-evaluate your thoughts, write down your opinions, ideas, plans and strategies, decisions, and mindsets and also say things that you’d otherwise not talk about with anyone.

Meditation and journaling are more effective when practiced consistently. So, pick a specific time and day of the week and make it a reminder to meditate and journal your thoughts for at least two hours.

A great way to help your mental health is when you have an avenue to think clearly about how you feel and write them down without intrusion from the outside world. And it becomes very effective for people who deal with mental stress when done consistently.

When next you find yourself against any form of mental exhaustion, journaling and mediation can be an excellent method of unwinding and relaxing. Try it when you can


9.  Detox, Declutter, Set Boundaries, And Establish Limits

One of the causes of stress is an inability to set limits or get rid of activities that leave your mind In a dark spot.

Toxicity or negativity in any form does severe damage to the mental health of a person. Therefore, toxic materials, contents, people, and environments must be avoided as much as possible to maintain stable mental health. And this includes stressful activities.

A great way to do this is to have a plan or schedule for everything. Have a work schedule and time frame.

Do not work beyond office hours and let your customers or clients know that you do not exceed that. This will help you focus on other areas of your life other than just work and also help you master how to disconnect and unplug mentally.

Also, make efforts to have a consistent sleep plan. You are bound to feel more irritated and tired when you sleep fewer hours and sluggish when you exceed your sleep plan.

The same goes for your relationships with people, set boundaries in your relationships with people. Let them know your principles and values and separate yourself from those who do not respect and keep to them.

Avoid consuming online and offline content containing negative or dark materials as they can affect your mental health badly.

Declutter as often as possible. Learn to do away with things, materials, and people that do not add any form of positive impact and benefits to your life.

If they aren’t helping your growth, then they are bound to become a limitation. Your ability to establish limits will decide what comes into your mind and your life.


10.  Practice Breathing Exercises

Research has shown that the way we breathe in different moods is different. For example, you tend to breathe faster and more labored when you are anxious, tense, afraid, and uncomfortable, and you breathe slowly when relaxed and comfortable.

A splendid way to deal with mental exhaustion, stress, and anxiety is by practicing breathing exercises. This is extremely helpful, especially when a person needs to know how to disconnect and unplug mentally.

Practicing good and deep breathing is one of the easiest ways to lower stress in the body. This is because whenever you breathe deeply, you encourage your body to become calmer and relax.

Fast breathing, increased heart rate, and high blood pressure occur when a person is tense, anxious, and uneasy and can be decreased when you breathe deeply to relax.

Another way breathing exercises can reduce stress is by boosting the oxygen exchange rate, thereby reducing your blood pressure.

It can also slow down your heart rate and relieve any form of tension within the abdomen. This brings profit to your mental health as it makes it easier to concentrate and puts you in a state of mindfulness.

Tons of different breathing exercises can be used and practiced consistently to help you stabilize your mental health.

You can try out Roll breathing, Belly breathing. However, the most recommended is Morning breathing which helps to relieve muscle stiffness, clear clogged breathing pathways, and reduces tension.

Here’s a simple guideline for doing Morning breathing:

  • Take a standing posture, bend forward from your waist with your knees slightly bent, letting your arms dangle close to the ground.
  • Inhale slowly and deeply. Then, return to a standing posture by rolling up slowly, lifting your head last!
  • Hold your breath for a few seconds while standing and exhale slowly as you return to the previous position of bending forward from the waist.

Create a schedule and use a reminder to enable you to practice breathing exercises at the beginning of every day consistently. It will not only make you feel better but also boost your mental and physical health.


Finally, it would help if you kept this in mind. Maintaining your mental health is strictly your responsibility. Nobody else is going to do that for you. This means that you have to be intentional about it.

It is not enough to know how to disconnect and unplug mentally. You must also learn to apply tips and techniques like this to help you be in better shape mentally. You are the significant and determinant factor in your life. So please don’t mess it up!

Save this for later!


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Author: Afam Uche

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