Insomnia: What it is, Symptoms, Causes and Treatment

Sound sleep counts for our overall health and fitness. It is believed that exercising regularly or maintaining a healthy diet is necessary for an individual; similarly, quality sleep counts as keeping you energized throughout the day. If you have persistent trouble falling asleep or staying asleep, then you have a sleep disorder called Insomnia. A person who may wake up after many hours of sleep yet is feeling tired, fatigued, or finds it difficult to work or concentrate during the day, then he/she is suffering from Insomnia, which also affects our mental and physical state. At Eclipse Specialty Clinic in Dubai, we offer comprehensive insomnia treatment by identifying its root causes—such as stress, anxiety, or irregular sleep habits—and addressing key symptoms like difficulty falling asleep, frequent nighttime awakenings, and daytime fatigue.

What are the symptoms of Insomnia?

The following are the signs/symptoms of Insomnia:

• Difficulty falling asleep at night
• Waking up very frequently during the night
• Challenges with falling back asleep after nighttime awakenings
• Waking up too early in the morning
• Feeling unrefreshed or not well-rested after a night’s sleep
• Fatigue or low energy during the day
• Difficulty concentrating, focusing, or remembering things
• Irritability, anxiety, or depression
• Higher errors or accidents due to lack of concentration or sleepiness
• Tension headaches
• Gastrointestinal symptoms like indigestion or stomach discomfort can occur as a result of insomnia and disrupted sleep patterns
• Persistent worries or concerns about sleep

All the above symptoms of Insomnia, including irritability, constant fatigue, and mood swings, can be managed with effective treatment options available in Dubai. It becomes difficult to focus and memorize things. 

What are the Types of Insomnia?

The various types of Insomnia based on the duration include:

• Transient Insomnia – lasts less than one month.
• Acute or short-term Insomnia – lasts between one and six months.
• Chronic Insomnia – lasts more than six months. 

What are the Causes of Insomnia?

The reasons for insomnia vary depending on the type of it. Chronic Insomnia usually happens due to sleep disorders, certain health conditions like cancer, diabetes, acid reflux (known as GERD), back pain, arthritis, anxiety, depression, etc.

Insomnia can have various causes, and it often arises from a combination of factors. Some common causes of Insomnia are:

1. Stress and Anxiety: Mental health conditions like anxiety, stress depression and significant life events, can lead to trouble falling asleep or staying asleep.
2. Poor Sleep Habits: Inconsistent sleep schedules, late nights, irregular bedtime routines, excessive daytime napping, and engaging in stimulating activities before bed can disrupt the body’s natural sleep-wake cycle.
3. Medical Conditions: Some medical conditions, like asthma, chronic pain, arthritis, allergies, gastrointestinal problems, neurological disorders, and hormonal imbalances (e.g., thyroid issues), can interfere with sleep.
4. Medications: Some prescription medications for conditions like allergies, asthma, high blood pressure, depression, and ADHD can disrupt sleep patterns as a side effect.
5. Caffeine, Nicotine and Alcohol: Consuming stimulants like caffeine or nicotine close to bedtime or using alcohol excessively can affect sleep quality.
6. Environmental Factors: Noisy or uncomfortable sleeping environments, excessive light, extreme temperatures, or disruptions caused by shift work can hinder the ability to fall or stay asleep.
7. Jet Lag or Changes in Schedule: Rapid changes in time zones (jet lag) or irregular work schedules that disrupt the body’s internal clock can lead to Insomnia.
8. Poor Sleep Hygiene: Lack of regular exercise, poor diet, excessive screen time before bed, and using electronic devices emitting blue light can negatively affect sleep quality.
9. Age: Insomnia is more common in older adults, often due to natural changes in sleep patterns and a greater likelihood of developing medical conditions.
10. 10.Genetics: Some peoples may have a genetic predisposition to Insomnia or other sleep disorders.

How is Insomnia Diagnosed? 

The doctor tries to find the existence of any physical or mental condition, stress levels in your personal and work life, sleep patterns and other health issues. The doctor may also ask questions about your day-to-day life to evaluate the Insomnia symptoms like fatigue and irritability.

Once the doctor assesses your condition, you may be asked to keep a record of your sleep for a week or two. The details about the time when you go to sleep, how much time it takes before you fall asleep, whether you wake up during the night, and how many times you do so. Also, the time when you wake up is noted. After studying your sleep pattern, it will be easier to relate the causes of your insomnia. Sleep experts usually recommend keeping a sleep log or using an app to track essential sleep details.

Sometimes, a sleep study is done to diagnose sleep disorders, where a CPAP machine is fixed to monitor your sleep at home. 

What is the treatment for insomnia in Dubai?

An individual suffering from Insomnia may choose to opt for different treatment in Dubai such as natural remedies, health supplements, therapy, and prescribed medicines. 

• Natural remedies- Several natural methods can help improve your sleep quality, such as taking warm milk before you sleep. The use of aromatic bath oil and room fresheners or essential oils can make you feel relaxed. Learning meditation and a few yoga asanas are found helpful, too. Limit intake of heavy or spicy food and caffeine before bedtime. 
• Health supplements and medicines– The doctor might prescribe you medicines based on how much sleep deprivation you have. These medicines are for short-term use or for a longer period, depending upon each case. There are a few other supplements that can be given if your overall health needs monitoring. For example, a person might feel weak after undergoing surgery or prolonged illness. 
• Therapy– It is like a one-on-one approach to help the patient take into account their condition.
• A therapist can suggest you stay engaged in some activities until you feel sleepy.
• The time you stay awake at night can be reduced slowly with some measures. One such measure is not sleeping late in the morning to combat the sleep lost during the night.

Can stress cause Insomnia?

Yes, stress is a frequent causes of Insomnia. Insomnia refers to difficulties falling asleep, staying asleep, or experiencing restorative sleep, and stress can significantly contribute to these problems. Here’s how stress can lead to Insomnia:

• Increased Arousal: Stress triggers the body’s “fight or flight” response, causing the release of hormones such as cortisol and adrenaline. These hormones heighten alertness, making it harder to relax and fall asleep.
• Racing Thoughts: Stress often leads to racing or anxious thoughts, making it challenging to quiet the mind and fall asleep. Worries about work, relationships, finances, or other stressors can keep you awake at night.
• Physical Tension: Stress can cause muscle tension and discomfort, making lying still and relaxing in bed uncomfortable. This physical discomfort can contribute to difficulty falling asleep.
• Chronic Stress: Extended or ongoing stress can interfere with the body’s natural sleep-wake rhythm, making it harder to fall or stay asleep. Over time, this can result in a pattern of chronic Insomnia.

It’s important to address stress to improve your sleep quality and manage Insomnia. Here are some strategies to help:

• Practice stress-reduction techniques like mindfulness meditation, deep breathing exercises, or progressive muscle relaxation.
• Establish a calming bedtime routine to cue your body that it’s time to unwind and prepare for sleep.
• Therapy or counseling can help identify the root causes of stress and provide effective coping strategies to manage and reduce insomnia.

How to Prevent Insomnia?

There are a few other general suggestions to prevent Insomnia.

• Do not perform any exercise excessively at night.
• Keep your bed clean to make you feel nice while sleeping. 
• Addressing underlying mental or psychological issues like anxiety and depression can give better results. 
• Be regular and fix a time for sleeping and waking, irrespective of a regular day or on weekends.
• Using dim lights and avoiding the use of electronic gadgets at least an hour before can help you fall asleep. 
• Go out in the sun and do some physical activity regularly if possible.
• Avoid daytime naps if they interfere with your ability to sleep at night.

Risk Factors of Insomnia

Insomnia can impact individuals of all ages and backgrounds, and certain factors can increase the risk of experiencing this sleep disorder. Some of the key risk factors for Insomnia include:

• Stress and Anxiety: Persistent stress, anxiety disorders, and major life events can all play a significant role in triggering or worsening insomnia.
• Mental Health Disorders: Conditions such as depression, bipolar disorder, post-traumatic stress disorder (PTSD), and other mental health issues are closely linked to an increased risk of insomnia.
• Age: Insomnia can impact people across all age groups, but older adults are more susceptible to sleep disturbances due to natural changes in their sleep patterns and underlying health conditions.
• Gender: Women are more likely than men to experience Insomnia, particularly due to hormonal changes during menstruation, pregnancy, or menopause.
• Medical Conditions: Chronic pain, asthma, allergies, gastrointestinal issues, heart disease, neurological disorders, and conditions that cause frequent urination (like urinary tract infections or prostate issues) can increase the risk of Insomnia.
• Medications: Certain medications used to treat conditions such as allergies, high blood pressure, depression, asthma, or ADHD can disrupt sleep patterns and increase the likelihood of Insomnia.
• Substance Use: Consuming caffeine, nicotine, or alcohol, especially close to bedtime, can interfere with sleep.
• Irregular Sleep Schedule: Shift work, frequent changes in work hours, or inconsistent sleep patterns can disrupt the body’s natural sleep-wake cycle and increase the risk of Insomnia.
• Family History: A family history of Insomnia or other sleep disorders can predispose individuals to develop similar sleep problems.
• Poor Sleep Environment: Noisy, uncomfortable, or excessively lit sleeping environments can disrupt sleep and contribute to Insomnia.
• Unhealthy Lifestyle Habits: Lack of physical activity, poor diet, excessive screen time before bed, and irregular bedtime routines can contribute to sleep disturbances and increase the risk of Insomnia.

Complications of Insomnia

Insomnia, if left untreated or persistent over time, can cause various problems that influence both physical and mental health. Some potential complications of chronic Insomnia include:

• Daytime Fatigue and Sleepiness: Insomnia often results in insufficient sleep, leading to daytime fatigue, excessive sleepiness, and reduced alertness, which can impair cognitive abilities and raise the risk of accidents or errors.
• Mental Health Issues: Chronic Insomnia can increase the likelihood of developing or worsening mental health issues such as depression, anxiety, and mood disorders.
• Impaired Cognitive Function: Sleep plays an important role in memory consolidation, learning, problem-solving, and decision-making. Chronic Insomnia can impair cognitive function, affecting concentration, attention, and overall mental performance.
• Weakened Immune System: Chronic sleep deprivation can compromise the immune system, higher the risk of illness.
• Increased Risk of Chronic Health Conditions: There is a strong link between chronic Insomnia and a higher chance of developing various health problems like cardiovascular diseases, hypertension, diabetes, obesity, and even certain cancers.
• Impaired Quality of Life: Insomnia can significantly impact an individual’s quality of life by reducing productivity, affecting personal relationships, and diminishing overall well-being.
• Psychological Effects: Insomnia can contribute to irritability, mood swings, heightened stress levels, and an overall decline in mental health.
• Substance Abuse: Some individuals may resort to using substances like alcohol or sedatives in an effort to self-medicate and improve sleep, leading to a risk of dependency or addiction.
• Daytime Impairment and Accidents: Sleep deprivation caused by Insomnia can increase the risk of accidents at work, while driving, or while operating machinery due to impaired alertness and slowed reaction times.
• Worsening of Existing Conditions: Insomnia can exacerbate existing health conditions, making management and treatment of these conditions more challenging.

It’s important to address Insomnia early to prevent these potential complications. Seeking professional help from healthcare providers in Dubai can aid in identifying the underlying causes and symptoms of insomnia, and in developing effective treatment strategies.

When to See a Doctor for Insomnia?

When insomnia symptoms start to affect your quality of life and you start having sleep issues, then immediately see the doctor. Eclipse Specialty Clinic in Dubai provides expert insomnia treatment to help you restore healthy sleep and improve overall well-being.

FAQs

Are Anxiety Symptoms Holding You Back? Find Relief with Expert Anxiety Treatment

Do you get extremely anxious or have frequent panic attacks? Do you constantly live on edge due to panic disorder? If such issues affect your daily living, you are not alone, and there is hope. At Eclipse Specialty Clinic, we specialize in providing good anxiety treatment in Dubai to enable you to manage your symptoms, regain control, and find peace in your life. If you suffer from general anxiety, panic attacks, or other individual anxiety disorders, our expert therapist in Dubai is here to help you with complete care and effective treatment protocols.

What is Anxiety?

Anxiety is a condition where people often feel worried, scared, or uneasy. It can show up in different ways and affect how we live and relate to others. While feeling anxious sometimes is normal, long-lasting or too much anxiety can cause serious health problems, like a panic attack or panic disorder.

It is essential to recognize the symptoms and causes to ascertain the proper treatment for anxiety. The positive news is that, with appropriate guidance, anxiety can be controlled and treated.

Common Anxiety Symptoms

Everyone’s symptoms of anxiety can be varied, but the following are common signs:

• Always afraid or frightened, even when there is no actual danger.
• Trouble relaxing or concentrating.
• Restlessness or feeling “on edge.”
• Physical symptoms include a racing heart, trembling, sweating, and dizziness.
• Trouble sleeping or sleeping too much.
• Digestive issues like nausea or stomach cramps.

Sometimes, anxiety can become more extreme, such as a panic attack or panic disorder. If you experience these frequently, consult an anxiety therapist in Dubai to receive the best possible treatment. They will assist you in learning to deal with it better.

Understanding Panic Attacks and Panic Disorder

A panic attack is a sudden and powerful rush of worry or fear that may occur without warning. It may involve a racing heart, breathlessness, pain in the chest, dizziness, coldness or heat, and feeling out of control. Panic attacks may occur in anyone, but individuals with panic disorder experience them over and over and may avoid situations or environments in which they have previously had an attack.

Individuals in Dubai with panic attacks tend to become overwhelmed by fear and avoid triggers. These sudden attacks can decrease their quality of life. Treatment for panic disorder is available at Eclipse Clinic. We offer comprehensive care to break the cycle of fear and relieve frequent panic attacks.

OCD and Its Connection to Anxiety

Obsessive-Compulsive Disorder (OCD) is an anxiety disorder. It involves unwanted thoughts (obsessions) and repeated actions (compulsions) performed to reduce the anxiety produced by the thoughts. OCD is distinct from generalized anxiety or panic disorder, but it shares many of the same symptoms of anxiety.

OCD patients are compelled to repeat some rituals, such as checking, cleaning, or counting, due to their obsessive thoughts. We also provide OCD treatment in Dubai at Eclipse Clinic. We assist individuals in finding out why they have some urges and assist them in developing healthier coping mechanisms.

How Anxiety Treatment in Dubai Can Help

Effective treatment for anxiety varies depending on how severe the symptoms are and the particular type of condition. Anxiety disorder at Eclipse Clinic, our anxiety therapist in Dubai, works with patients to assess their condition and design a personalized treatment plan. Some common forms of treatment include:

1. Cognitive Behavioral Therapy (CBT)

CBT is among the most widely known therapies to assist patients in observing and altering unwanted behaviors and thoughts that create anxiety. By resolving their problems in a secure and comfortable environment, patients are taught to handle their stress positively. This kind of therapy can be particularly effective to cure panic attacks, OCD, and general anxiety.

2. Exposure Therapy

For patients with specific phobias or panic disorders, exposure therapy is a proven treatment that enables them to confront their fears in a safe and structured way. Through the process, patients become capable of handling situations that previously caused them distress and lower their fear response.

3. Relaxation Techniques

Treating anxiety symptoms usually involves learning to relax the body and the mind. At Eclipse Clinic, we educate relaxation skills such as deep breathing, mindfulness, and guided imagery that can potentially decrease anxiety symptoms. These skills can be highly effective in managing panic attacks and overall mental health.

4. Medication Management

In some instances, there might be medication prescribed to assist in managing the symptoms of anxiety. Anti-anxiety medication, antidepressants, or other medications can reduce the severity of the symptoms of anxiety, enabling the person to participate more effectively in therapy and everyday life. Our team will work with you to determine whether medication is to be included in your anxiety treatment program.

The Eclipse Clinic Approach to Anxiety Treatment

Here at Eclipse Clinic, we are of the view that anxiety has the potential to influence a great deal of your life, for instance, your work and relationships. Our treatment for anxiety in Dubai is directed both towards the physical and psychological components of anxiety. We are interested in reducing symptoms of anxiety and ensuring good health in you.

Our professional anxiety therapist in Dubai offer a secure and confidential setting where individuals can discuss their issues, learn coping skills, and achieve long-term solutions. If you’re dealing with anxiety, panic attacks, or OCD, our team in Dubai is here to offer the treatment and guidance you need.

Why Choose Eclipse Clinic?

1. Experienced and Compassionate Team: Our team is committed to offering personalized care designed to support you in overcoming anxiety and achieving emotional well-being.
2. Comprehensive Therapy Options: We provide a variety of treatment modalities, including CBT, exposure therapy, relaxation techniques, and medication management, ensuring that we find the best solution for your condition.
3. Support for All Anxiety Disorders: Whether you’re dealing with generalized anxiety, panic disorder, OCD, or panic attack, we provide specialized treatment to help you manage your symptoms and regain control over your life.
4. Confidential and Supportive Environment: We prioritize your privacy and create a supportive, non-judgmental environment for all sessions.

Getting Started with Anxiety Treatment in Dubai

If you are willing to begin taking charge of your anxiety, Eclipse Clinic can help. Call us today to schedule an appointment with Mrs. Vidya Suzan Jose, one of our experienced anxiety therapist in Dubai. We will work with you to develop a focused treatment plan that recognizes your symptoms and enables you to live a happier, anxiety-free life.

Also read: Depression Treatment in Dubai

Conclusion

Anxiety can keep you isolated, but it doesn’t have to rule your life. If you’re experiencing issues with panic disorder, panic attacks, OCD, or general anxiety, the proper treatment can ease your symptoms and soothe your soul. At Eclipse Specialty Clinic in Dubai, we’re skilled practitioners of effective anxiety treatment designed to help you regain control of your life and move forward with confidence. Contact us today and start your way toward a quieter, less anxious life.

What to know about Complications of Depression

A severe mental condition, depression affects millions of people globally. It goes beyond simply being depressed or having a rough day. For those suffering from depression, the impact can be severe and lasting, affecting their physical, emotional, and mental well-being. Many people recognize the common signs of depression—Ongoing fatigue, deep sadness, and loss of interest in daily activities. However, fewer realize the serious complications that can arise if depression is left untreated. It can impact every aspect of life, leading to further health challenges and difficulties. Seeking depression treatment in Dubai is essential for managing symptoms and improving overall well-being.

Here in this blog, we will talk about how depression affects physical and mental health and why it is very crucial to get treated on time.

1.  Physical Health Complications

Depression isn’t just a mental health issue—it can have serious effects on the body. Some of the commonphysical healthcomplications of untreated depression include:

• Cardiovascular Problems:– Depression has been associated with a higher risk of stroke and heart disease. Long-term stress, often linked to depression, can increase cortisol and other stress hormones, leading to inflammation, high blood pressure, and other cardiovascular problems. According to research, individuals with depression face a higher risk of experiencing heart attacks and may have worse outcomes following such events.
• Chronic Pain:- People with depression often experience unexplained physical symptoms, like headaches, muscle pain, and digestive problems. The connectionbetween depression and pain is complex, but it is believed that depression can intensify the perception of pain. Over time, this can lead to chronic conditions like fibromyalgia and arthritis becoming harder to manage.
• Gastrointestinal Issues:- Depression can also affect the digestive system, leading to symptoms such as nausea, constipation, diarrhea, and stomach cramps. There is evidence that depression can play a role in the development of irritable bowel syndrome (IBS) and worsen its symptoms.
• Weak Immune System:– Depression can make the immune system weak, and a person becomes more susceptible to illness and infections. The stress and negative feelings of depression may reduce the body’s resistance to illness, resulting in more colds, flu, and other serious diseases.

2.  Mental Health Complications

Depression may worsen over time if not treated and may result in other mental illnesses. Some of the most prevalent mental illness complications are:

• Anxiety Disorders:- Many people with depression also experience anxiety conditions, including panic disorder or generalized anxiety disorder (GAD). When both anxiety and depression are present, they can make each other worse. This can cause strong feelings of fear, panic, and worry, making it even harder for someone to manage day-to-day activities.
• Substance Abuse:- Depression can higher the risk of substance abuse.People with depression may turn to alcohol, drugs, or other substances as a way to numb their emotional pain. Unfortunately, this only makes their problems and can lead to addiction. Substance abuse complicates the treatment of depression in Dubai, making recovery more challenging.
• Self-Harm:- Individuals suffering from severe depression may resort to self-harm as a way to cope with their emotional distress. Because they raise the risk of severe injuries and suicide attempts, self-harming behaviors like burning or cutting can be risky coping techniques.
• Suicidal Thoughts and Behaviors:- Suicide risk is one of the most dangerous side effects of untreated depression. According to the World Health Organization (WHO) in 2022, depression is a leading cause of suicide, with more than 700,000 people dying by suicide every year.

3.  Social and Relationship Complications

Depression can take a toll on an individual’s social life and relationships, further isolatingthem from their support systems.

• Social Isolation:- Depression often cause to social withdrawal. Individuals may lose interest in socializing with friends and family, preferring to isolate themselves. This can create a cycle where the absence of social interaction worsens their feelings of lonelinessand depression, leading to further withdrawal.
• Strained Relationships:- Depression can strain relationships with loved ones. It can cause misunderstandings, irritability, and mood swings, making it difficult for others to provide the necessary support. This can lead to arguments, breakdowns in communication, and even the loss of important relationships.
• Decreased Work and Academic Performance:- Depressed individuals struggle to concentrate and lose interest in activities. This can result in poor work or school functioning, failure to meet deadlines, and a lack of ability to maintain employment. Depression can significantly affect the economy since individuals can lose their jobs or fail to complete school, leading to long-term financial issues.

4.  Long-Term Health Risks

If left untreated, depression can have serious long-term consequences for an individual’s overall health and well-being.

• Chronic Conditions:– Depression has been linked to the development of chronic health issues, including diabetes, obesity, and hypertension. These conditions are not only more likely to occur in individuals with depression, but they are also more difficult to manage due to the lack of motivation and energy that depression often brings.
• Cognitive Decline:– Long-term depression can also affect cognitive function. Individuals may experience memory problems, difficulty concentrating, and slower thinking. Over time, untreated depression can increase the risk of developing dementiaand other cognitive disorders, particularly in older adults.
• Reduced Life Expectancy:- Research suggests that individuals with untreated depression may have a reduced life expectancy due to the interplay of physical and mental health complications. The impact of chronic stress, heart disease, substance abuse, and other health issues can lead to earlier death in individuals with depression.

5.  Prevention and Treatment of Depression

The good news is that you can treat depression, and many of its complications can be avoided with timely intervention. The first step is seeking professional help from a mental health provider, such as a therapist, counsellor, or psychiatrist. Treatment options include:

• Psychotherapy: Cognitive-behavioral therapy (CBT), interpersonal therapy, and other types of talk therapy can assist individuals in recognizing and managing their symptoms.
• Medication: Physicians can prescribe antidepressant medication to stabilize brain chemicals and relieve symptoms.
• Lifestyle Adjustments: Engaging in regular exercise, a balanced diet, and stress management techniques like mindfulness can complement other treatments. These efforts enable people to maintain their physical and mental well-being.
• Support Systems: Creating a strong network of friends, family, or support groups helps provide emotional support and reduce the risk of social isolation.

Conclusion

Depression is more than just feeling sad. Its complications can affect nearly every aspect of life, from physical health to personal relationships and long-term well-being. By understanding the complications of depression and recognizing the importance of seeking treatment in Dubai, individuals can avoid many of the severe risks associated with untreated depression. With the right care, support, and treatment, depression recovery is possible, and individuals in Dubai can lead healthy, fulfilling lives. Consulting the best psychologist in Dubai is a key step in building resilience and managing depression. With professional support, individuals can navigate their mental health journey and achieve lasting recovery.

Screen time addiction: Why its a problem and what to do

With 6.92 billion smartphone users worldwide, the likelihood of screen addiction and its adverse effects is significantly high. Screen time addiction in Dubai is becoming increasingly common, affecting mental and physical well-being. Expert guidance is available if you’re seeking the best therapist in Dubai to help overcome these challenges. Let’s delve into this blog to explore the topic further.

What Is Screen Addiction?

Screen addiction is a condition where individuals excessively use technology and develop a dependency on it. It primarily involves devices like smartphones, tablets, computers, and TVs. This condition is characterized by a persistent need to engage with these devices, even when it disrupts important daily activities and responsibilities such as work, education, or social interactions.

Screen addiction encompasses various technology-related habits, including excessive use of social media, video games, the internet, and even pornography. It can result in numerous physical and mental health issues, such as eye strain, muscle discomfort, sleep problems, anxiety, depression, and feelings of isolation.

This condition is increasingly prevalent as technology provides constant interaction and stimulation. Devices frequently deliver notifications, updates, and engaging content that are difficult to resist. These distractions activate the brain’s dopamine reward system, creating a cycle of compulsive use and dependency.

Even though the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) does not specifically recognize “screen addiction,” the following sections explore different behaviors that align with this description.

Cell Phone Addiction

Cell phone addiction, often referred to as problematic smartphone use, is a rapidly growing issue, particularly among younger individuals. It refers to a mental and behavioral dependency on the constant and compulsive use of mobile devices like smartphones and tablets. This addiction involves an uncontrollable urge to check or use one’s phone or other smart devices, even when it disrupts daily routines or leads to adverse effects.

Smart device addiction can manifest in several ways, such as:

• Constantly checking for new notifications.
• Feeling anxious or unsettled when unable to access the phone.
• Choosing to overlook family and friends during social interactions.

More severe instances include using a phone in inappropriate or dangerous settings, such as during work meetings or while driving. Like other forms of addiction, dependency on smartphones and similar devices can harm mental well-being, damage relationships, and reduce overall productivity.

Internet Addiction

Internet addiction, also called problematic internet use, is a form of screen addiction. It is characterized by the excessive and habitual use of the internet, which interferes with one’s daily activities and leads to adverse effects.

The adverse effects can manifest as anxiety, depression, isolation, and poor or reduced performance at school or work.

Internet addiction comes in many manifestations, such as:

• Excessive use of social media
• Uncontrollable, compulsive online shopping
• Addiction in gambling

Gaming Addiction

The DSM-5 calls video game addiction “internet gaming disorder.” This means people play video games too much and have problems because of it.

People who are addicted to gaming might pick playing video games instead of doing important things like work, school, or spending time with friends.

Those addicted to gaming may get angry or upset if someone criticizes their gaming or if they cannot play games.

They will continue playing chronically regardless of the negative effects on their own lives or those of others around them.

How Much Screen Time Is Too Much?

The American Optometric Association (AOA) discovered that individuals who use screens for two or more hours a day are at the highest risk of developing computer vision syndrome, a common side effect of screen addiction, especially with prolonged screen time.

This is concerning because the AOA also reported that many individuals spend up to seven hours a day staring at screens for work. When you add the four to six hours of personal screen time—mostly on phones—nearly half the day is spent in front of a screen.

While some of this screen time is productive, excessive recreational use, such as playing video games, scrolling through social media, using dating apps, or watching entertainment, can lead to screen addiction and negatively affect both physical and mental well-being.

Physical Effects

The most noticeable physical issue related to screen usage is the significant stress it puts on the eyes. Digital eye strain and computer vision syndrome affect 50% to 90% of computer users daily.

The symptoms of computer vision syndrome and digital eye strain include:

• Blurred vision
• Dry eyes
• Headaches
• Double vision
• Neck and shoulder pain

While most of these symptoms subside once screen use is reduced, prolonged eye strain can result in permanent vision impairment. Our therapist in Dubai can help you manage screen addiction and its effects on your health.

Physiological And Mental Effects

Screen addiction can suppress both physiological and psychological effects, ranging from insomnia to stress and depression.

Depression

Depression is the most prevalent mental disorder linked to screen addiction. According to Preventative Medicine Reports (2020), increased screen time links to a higher risk of moderate to severe depression, especially in women. The researchers found that for those who use screens for at least four hours a day, the risk of depression is higher.

Insomnia

Using screens before bed can cause problems that hurt a person’s sleep quality. The blue light from devices can slow down the making of melatonin, which makes it harder to feel sleepy. Also, playing exciting games or watching thrilling shows can keep a person feeling more awake. Screen addiction makes these problems worse, as a person spends too much time on their devices and delays going to sleep.

Stress

Some people claim that screen use helps in getting time to relax and take a break from daily stress. However, the truth is that this time can cause much stress. Worrying about missing out (FOMO), feeling less good about oneself, and loneliness are some of the problems linked to screen addiction. As stated in the Journal of Medical Internet Research (2016), those who use screens for fun and social media are 19% more emotionally stressed than those using a screen for work.

How To Cut Back Screen Time

If you feel that you spend too much time on a screen or are struggling with screen addiction, our therapist in Dubai can help you find ways to reduce it.

20-20-20 Rule

According to AOA, temporary eye strain may be relieved with the 20-20-20 method. This simply refers to looking at something that is at least 20 feet away every 20 minutes. That is where one is supposed to rest his or her eyes from blue light and relax by focusing on a distant object.

Time Limits

Most studies recommend that individual screen time should be restricted to 30 minutes in order to attain maximum benefits. Considering this would be too drastic a change for most, restricting one’s screen time to an hour a day could work.

Likewise, stepping away from the screens for three to four hours can also help in forming a healthier relationship, as the notion shifts from something one feels obligated to do to viewing screen time as an activity.

Digital Detox

A digital detox can be the solution for people who think that the time they have been spending using screens has gone too far. It does not mean stopping to use screens completely but reduces the screen time spent outside of work-related screens.

Going on planned breaks or putting down the phone at bedtime can mark the beginning of altering and creating a healthier relationship with screens.

Treatment Options For Screen Addiction

According to our therapist in Dubai, treatment for screen addiction is usually a combination of behavioral therapy, support groups, and lifestyle changes.

Lifestyle Changes

Changes in lifestyle will sometimes mean fewer hours spent staring at screens and a search for alternative activities that can be engaged in during spare time, such as those with little or no use of technology. New hobbies and interests help to reduce the necessity for technology. Instead of smartphones, meeting people face-to-face is a great option. Sometimes, doctors might prescribe medicine that would treat other issues related to mental health, like depression or anxiety, which can lead a person to spend more time looking at screens. Our therapist in Dubai provide More intensive treatments for screen addiction, including:

Cognitive-Behavioral Therapy (CBT)

Cognitive Behavioral Therapy is one of the techniques that allow an individual to change his or her thoughts and behaviors regarding the use of screens and addiction. It may help the individual to develop new, healthy ways to cope and make habits, to identify and cope with triggers associated with the use of screens, and to learn to manage their time and energy.

Mindfulness-Based Therapy

Mindfulness-Based Therapy is a therapeutic approach that uses mindfulness techniques to help someone handle stress and anxiety, which often makes people want to use screens. Practicing mindfulness can help someone be more aware of their thoughts and feelings. This greater awareness can help people want less screen time. Our therapist in Dubai can guide you through mindfulness techniques to reduce screen addiction and manage stress.

Family Therapy

Screen addiction can have a major impact on relationships with loved ones. Family therapy can help resolve these issues by encouraging healthier communication, setting boundaries around screen use, and finding ways to support each other in reducing screen time while spending more quality time together.

Group Therapy

Group treatment provides a convenient and supportive environment for those suffering from screen addiction. In this environment, they share their problems of managing the use of screens with others who face the same problem.

Individual Psychotherapy

Individual psychotherapy may help one to understand the problems better. There could be a deeper reason for someone who spends much of their time with technology. Through individual psychotherapy, one can get through many issues deep inside one’s heart such as trauma, relationship issues, and grief.

Find Treatment For Screen Addiction

In Dubai, treatment of screen addiction is different for everyone. It is, therefore, best to see a qualified mental health professional who can handle the problems of addiction for the right course of treatment for you. Do not hesitate to contact us should you have a problem with your screen. Our therapist in Dubai, Mrs. Vidya Suzan Jose, stands ready to guide you in overcoming screen time addiction.

Influence of Dialectical Behavior Therapy: An Overview

What is Dialectical Behavior Therapy?

American psychologist Marsha Linehan developed Dialectical Behavior Therapy (DBT) treatment in the 1970s. DBT has been specifically adapted for those who experience intense emotions. The term ‘Dialectical’ refers to integrating opposing perspectives. DBT focuses on helping individuals change unhelpful behaviors while also accepting the reality of their lives and emotions. Initially created to treat Borderline Personality Disorder, DBT is now used for individuals with severe or persistent mental health challenges.

When is DBT Used?

Dialectical Behavior Therapy is especially helpful for individuals who find it challenging to manage and regulate their emotions. Its focus on building effective emotion regulation skills has made DBT a widely used approach for various mental health conditions. DBT treatment has proven effective in managing a range of mental health issues, including:

• Personality Disorders, such as Borderline Personality Disorder
• Self-harm
• Depression
• Bulimia
• Overeating disorder
• Chronic stress disorder after trauma
• Bipolar Disorder
• Addiction
• Anxiety

Dialectical Behavior Therapy Treatment Approaches

DBT has evolved into a well-established psychotherapeutic approach with a solid empirical foundation, and therapists now use it to support individuals in addressing a variety of challenges. These are some contexts where DBT is frequently used:

• Group Therapy: Behavioral skills are taught to individuals in a group setting.
• Individual Therapy: The therapist helps the client navigate distressing emotions and learn new behavioral skills to meet each client’s unique challenges.

DBT Focuses on Acquiring and Utilizing Four Essential Skills

The goal of DBT is to help individuals live their best, most fulfilling lives. It is often used to support those dealing with emotional difficulties, Borderline Personality Disorder, addictions, eating disorders, and depression. To assist with problem-solving and coping, individuals master the following four core skill sets:

1. Mindfulness: Being able to observe yourself and your surroundings without passing judgment. You learn more about the mental and physical factors that set off irrational emotions.
2. Distress Tolerance: Learn to tolerate, accept, and let go of painful situations.
3. Emotion Regulation: Develop the ability to shift unhelpful emotional responses to constructive ones by recognizing them when they arise.
4. Interpersonal Effectiveness: Improve communication skills to enhance relationships. Learn how to express your desires and set boundaries.

Stages of DBT

Dialectical Behavior Therapy is structured into four stages:

• Stage 1: At the start of treatment, the focus is primarily on addressing the most severe and self-destructive behaviors, such as suicidal thoughts or self-harming behaviors.
• Stage 2: Treatment shifts to problems impacting quality of life, including emotion regulation and tolerating discomfort.
• Stage 3: Focus moves to issues with self-esteem and social interactions.
• Stage 4: Treatment helps individuals make the most of their lives, including strategies for enhancing happiness, maintaining relationships, and pursuing life goals.

Benefits of DBT

DBT focuses on achieving a balance between self-acceptance and change to foster meaningful improvements in individuals undergoing therapy. Providing validation plays a crucial role in this process, as it promotes collaboration and helps alleviate anxiety tied to the idea of change. Various settings, including group and individual psychotherapy, actively apply these principles of DBT.

• Change and Acceptance: Learn methods for tolerating your feelings, circumstances in life, and yourself while acquiring skills to alter behavior and social interactions.
• Behavioral: Identify harmful behavior patterns and replace them with constructive ones.
• Collaboration: DBT teaches teamwork and effective communication.
• Skill Sets: Grow your skill set by learning new abilities.
• Support: Build upon positive traits and strengths.

If managing emotions, handling stress, or navigating relationship challenges feels overwhelming, consider seeking support from Mrs. Vidya Suzan at Eclipse Specialty Clinic in Dubai, one of the best psychology clinics, to help individuals build essential life skills. Recognized as a leading clinical psychologist in the region, Mrs. Vidya Suzan brings expertise in Dialectical Behavior Therapy (DBT) treatment to help individuals build essential life skills. Her structured therapy sessions focus on mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness, offering personalized and compassionate care. Taking this step can significantly enhance your emotional health and lead to a more balanced and fulfilling life.