Recognise, understand and do something to lower the stress induced by the digital devices and digital identities and communication.

1. Stress and remedies
Due to overuse of smartphone, social media, etc.

2. About me
● Software engineer, an administrator of Humane Technology Community
● I worked in web companies
● Big Data, Semantic Web, Social Media, Influence Marketing

3. Context
● Lesson given at high school
● Digital Citizenship (optional alternative class to Catholic Religion)
● 14 to 18 years old students
● Academic year 2018/2019

4. Stress and cognitive-behavioural disorders
● Abuse of smartphone raises stress levels
● Check which tech-induced cognitive-behavioural disorders you experience in
your everyday’s life

5. Mindfulness
● What's mindfulness
● Gathering our own attention to the present moment with a non-judging attitude.
● There are many techniques to activate and develop it.

6. Meditation/mindfulness practices
● Diaphragmatic breathing
○ Cycle of 12 breaths using belly breathing
○ to relax
● The pole
○ To let energy, heat go down
● Yoga - sun salutation
○ To untie your body, let energy circulate

7. Mindfulness game
● https://scratch.mit.edu/projects/203724465

8. Useful Apps
● Buddhify
○ How much does it cost?
● Meditations about the use of smartphones
○ Weight: feeling the weight of the smartphone while you are using it
○ Avatar: behind every message online there’s a human being (most of the times)
○ Scroll: scrolling your own social feed
○ Mode: switching among different attention modes on the screen

9. Rhythm of life
● Sleeping
○ Avoid powerful stimuli during last hours of the day, before going to bed
○ And obviously once in bed too (you can use buddhify - only audio mode)
● Eating
○ Don’t eat food that requires a lot of effort to be digested
○ It burdens the liver and other organs contributing to feel well, physically and also mentally
● Open air activities
○ Mostly at the sun (it raises serotonin levels) and green: trees, plants, grass (green color relaxes
and trees rooting brings to root ourselves)

10. Curing yourself
● West versus east medicine
● West: which are its points of strength?
● How do we conceive health/illness?
○ West: we do whatever we want until illness hits us; we avoid illness at any cost.
○ East: we behave with discipline each day; illness/crisis is blessed: it’s a moment to change
our bad habits that took us to that point.

11. Traditional chinese medicine
● Acupuncture, Shiatsu, Tui na
● They all rely on the same principle: each organ has its own role that goes
beyond its physiological function (i.e.: heart pumps blood, liver filters it,
etc.).
● Each organ has ‘lines’ that propagate throughout the body. They can be
stimulated through finger pressure, needles, etc.

12. Body map according to chinese traditional
medicine