Foto: Ilustração

Tem pouco mais de uma década que os celulares ficaram smart e passaram a incorporar mil e uma utilidades. Desde então, a dependência da humanidade nessas telinhas luminosas só aumentou, a ponto de serem chamadas de “os novos cigarros”. Exageros à parte, médicos e psicólogos têm observado os efeitos colaterais dessa era hiperconectada na forma de ansiedade, depressão, estresse e distúrbios do sono. O desafio dos especialistas, agora, é auxiliar usuários a tirar proveito dessa tecnologia sem prejuízos para a saúde.

Segundo uma pesquisa recente da consultoria britânica Tecmark, uma pessoa consulta o celular, em média, 221 vezes por dia. Nos consultórios, o uso exagerado já é uma realidade detectável, por uma infinidade de motivos. “Algumas vezes a pessoa já tem uma tendência a comportamentos compulsivos. Em outras situações, o aparelho é buscado para distração contra lidar com situações da vida cotidiana, das mais simples às mais complexas, e pode se tornar um vício”, exemplifica a psicóloga Mariana Monici, da rede do plano de saúde premium Amil One. 

Conferir as notificações repetidas vezes, voltar ao post toda hora para ver se surgiu um novo like, tudo isso pode ser explicado pela própria dinâmica dos apps e, principalmente, das redes sociais, que elevaram o patamar de dependência. Boa parte deles foi desenvolvida com técnicas similares às dos cassinos, que estimulam circuitos cerebrais. É o que os especialistas chamam de loop de dopamina, um ciclo vicioso de liberação do neurotransmissor associado ao prazer, a cada interação digital. Como nos outros vícios, a privação da substância faz o corpo voltar à fonte, com sede por mais.

O comportamento de voltar ao posts toda hora para ver se surgiu um novo like pode evoluir para uma dependência Foto: Getty Images

Esse mecanismo tem relação com algo que a ciência costuma chamar de sistema de recompensa. É a mesma dinâmica que rege nossa compulsão por doces, sexo ou drogas, por exemplo. No caso das redes sociais, o estímulo vem na forma de validação social. É aquele like que imediatamente inunda o sujeito de uma sensação de bem-estar. O cérebro lembra desse caminho de impulsos elétricos que gerou tanto prazer e sabe onde buscar.

“A dopamina está relacionada a vários tipos de dependência, mas a maioria dos usuários de smartphone não chega a ficar viciado”, tranquiliza a neurologista Rosa Hasan, também da rede Amil One. A ansiedade é o reflexo mais comum do comportamento dos “heavy users”. Mas não o único. “Na minha prática clínica, também percebo sintomas que se aproximam dos depressivos: problemas de autoestima, desânimo, frustração, pouca vontade de se relacionar pessoalmente, autocrítica exagerada”, descreve Mariana.

Quando usamos o celular antes de dormir, o cérebro pensa que está longe da hora de descansar Foto: Getty Images

Para Rosa, as consequências mais comuns são os distúrbios de sono. Isso porque as telas dos telefones emitem luz do espectro azul, que imita a luminosidade do início do dia. Ao usar o celular antes de dormir, o cérebro pensa que está longe da hora de descansar. “Esse hábito desregula a emissão da melatonina, que é o hormônio que induz o sono”, explica. Menos horas dormidas aumentam a chance de uma série de problemas, como depressão, ganho de peso, hipertensão e diabetes.

Quem desconfia de excesso deve ficar de olho em como a vida digital tem influído em outros aspectos cotidianos, como o desempenho no trabalho, o humor, a vida social (fora dos aplicativos), o sono e a rotina de exercícios. Se o caso for de compulsão, um detox gradual dos gadgets pode ajudar. “É possível limitar o uso em determinadas situações e desinstalar aplicativos, ainda que temporariamente. Assim, aos poucos, a pessoa vai diminuir a importância que dá ao aparelho”, ensina a psicóloga.

7 passos para um detox digital

1. Determine uma hora limite para manter o celular ligado à noite

Por exemplo: desligue o telefone sempre entre as 23h e a hora de acordar. Assim, você estabelece uma rotina para garantir algumas horas offline todos os dias.

2. Ignore o smartphone quando estiver com outras pessoas

Essa é uma verdadeira declaração de amor hoje: deixar o aparelho longe do alcance dos olhos, para prestar mais atenção na conversa do que na tela.

3. Evite comer em frente ao computador ou levar o smartphone para a mesa de jantar

Nutricionistas alertam que você come mais e pior quando não se concentra no alimento. Use esse tempo para conversar ou refletir.

4. Bloqueie as notificações

Vale para aplicativos que não são fundamentais na sua rotina, como algumas redes sociais. Assim, você evita aquela distração com o celular piscando ou a tela inundada de alertas.

5. Estabeleça horários e um limite de tempo para navegar

Vale para redes sociais e sites de notícias. Por exemplo: 30 minutos durante a manhã, mais 30 minutos depois do almoço e mais 30 minutos à noite.

6. Ignore as notificações na tela do smartphone, mesmo que se acumulem

Não é porque você recebeu um e-mail ou alguém comentou em uma foto sua no Facebook que precisa responder imediatamente. Relaxe.

7. Mantenha o telefone no silencioso durante o trabalho

Assim, você não se distrai com os sons das notificações nem atrapalha a atenção dos colegas ao redor.

Fonte: O Globo com Informações de Super Interessante

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  415. ¿Sabías que el volumen de mercado de tecnologías blockchain en 2022 fue de 7.400 millones de dólares aproximadamente? ¿O que ciudades como San Juan de Puerto Rico, San Martín de El Salvador y Bogotá de Colombia se encuentran en el ranking de ciudades con más cajeros bitcoin en América Latina y el Caribe, de acuerdo a Statista?  En la pasada edición de Cinema Jove se estrenó el documental, con una parte de ficción, Bull Run, que analiza en clave de humor el fenómeno de las criptomonedas desde una óptica muy especial. Ana Ramón Rubio es su directora y también su protagonista. “Bull Run es un documental sobre una directora de cine que se engancha a lo más opuesto que puede haber al arte, es decir, a la especulación, con criptomonedas en este caso, y que para poder seguir haciendo trading sin que nadie le juzgue, decide hacer un documental”, explica su directora.
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    Miembros de la comunidad de Bitcoin han especulado durante mucho tiempo sobre dónde guarda Grayscale su enorme reserva de BTC. Grayscale hasta ahora se ha negado a proporcionar las direcciones de sus billeteras, citando “preocupaciones de seguridad”. Algunos usuarios de Twitter han criticado a Grayscale por no revelar las direcciones, acusándolos de tener menos Bitcoin del que afirman. La empresa de análisis blockchain afirma que Grayscale es la segunda mayor entidad de BTC del mundo. Coinbase is the world’s largest Bitcoin (BTC) broker. They represent an easy and fast way for new users to purchase bitcoins. Coinbase supports customers in over 30 countries, including the United States, Europe, UK, Singapore, and Canada. Customers in the above-mentioned countries can purchase bitcoins by debit card, bank transfer, SEPA transfer, and more.Get $5 in free bitcoin after you sign up on Coinbase and make your first trade.

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