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Sight Therapy for Mental Health: Insights from a Christian Integrative Therapist

Liberation Lunes

July 15th, 2024

Welcome to the second blog in my series on the five senses and their impact on mental health. Today, we focus on sight. As a non-pathologizing clinician, I believe that anxiety and depression are symptoms rather than diseases. By understanding how our senses influence our mental health, we can discover alternative ways to heal ourselves.


The Impact of Sight on Mental Health

What we watch, whether on social media or on our screens in the quietness of our bedroom, can have a profound impact on our mental health. I remember the days of my steady diet of horror flicks, soap operas, and porn as a young girl with no healthy guidance. I had no clue that these images would contribute so much to my anxiety and depression. Mind you, this was in the 70s and 80s. My heart goes out to those in the first and second generations who have been the unwitting subjects in the detrimental experiment of social media and online porn, and the profound impact these have had on society.


I empathize deeply with the numerous clients who continue to compare themselves to others or find themselves addicted to screens. So many relationships have been broken, and lives have been lost due to the harmful content people view and believe. Many are searching for their self-worth through these gadgets, and the COVID-19 pandemic has only exacerbated anxiety and depression due to the visual bombardment of edited images and the relentless influx of negative internet content. I often remind my clients that they have the choice to be mastered by what they see or to learn to be the master of what they see. There is a choice. I help them to choose.


Practical Steps to Improve Mental Health Through Sight

Creating a visually pleasing environment can significantly enhance your mental health. I’ve helped clients design beautiful spaces in their homes, such as cozy bedroom corners, serene backyard areas, and tranquil patios. Adding joyful elements—whether it's a single plant on a windowsill, a pretty Beta fish on a desk, or a curated collection of items—can make a world of difference. In my practice, I carefully curate my background to calm my clients, using live plants and visually pleasing items. My experience as a set decorator in the film industry has refined my ability to create these soothing spaces. When I had an office, I ensured all the senses were engaged with these thoughtfully chosen elements to nurture the five senses.


Dopamine Fasting

Taking regular breaks from social media can reset your brain and reduce anxiety and depression caused by constant comparison and harmful content. Start with a 24-hour break once a week or a whole week off every month. My first 40-day social media fast was challenging at first, but it led to incredible personal growth and a deeper understanding of myself and others. In 2019, I took an entire year off social media, which became a blessing, especially right before the pandemic. Then I did another 40-day social media fast in 2021 where I created some of the artwork and poetry in Anima Resuscitation. This experience reaffirmed the importance of disconnecting from screens to reconnect with what truly matters.


Reducing activities that offer instant gratification, like social media, mindless scrolling, and binge-watching TV shows, in favor of those providing long-term satisfaction can greatly improve your mental, physical, and spiritual health. Here are some activities to consider:


  • Reading: Read books that expand your mind and provide a sense of accomplishment. When I was on my one-year fast, I read Isaiah, Ezekiel, and Revelation, and that is how Wrath to Riches, Justice to Gems was born.

  • Exercising: Engage in physical activities like walking, jogging, or yoga to boost endorphins and improve mood.

  • Spending Time in Nature: Enjoy the calming effects of nature through walks, hikes, or simply sitting by a lake. Spend time outdoors to soak in natural beauty, which reduces stress and anxiety. For a touch of nature's calming influence, create an urban jungle at home with plants near a window.

  • Creative Hobbies: Pursue painting, drawing, writing, or playing musical instruments for therapeutic benefits.

  • Learning New Skills: Take up new hobbies or skills, from cooking to gardening, to experience progress and mastery.

  • Mindful Meditation: Practice mindfulness or meditation to center your thoughts and reduce stress.

  • Quality Time with Loved Ones: Spend meaningful time with family and friends through deep conversations or shared activities.

  • Volunteering: Helping others can provide a deep sense of purpose and fulfillment.

  • Curate Your Feed: Follow accounts that uplift and inspire you while unfollowing those that bring negativity. When I came back to the social media world, I deleted and unfollowed many accounts and only kept those that made me smile or were beautiful to look at.

  • Mindful Viewing: Be selective with your TV and internet content, ensuring it benefits your mental health.


By incorporating these practical steps, you can significantly improve your mental health through mindful engagement with your visual environment.


Scriptural Support for Visual Mindfulness


The Bible has many verses that highlight the importance of guarding what we see and focusing on what is good and pure:

  • Philippians 4:8: "Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things."

  • Matthew 6:22-23: "The eye is the lamp of the body. If your eyes are healthy, your whole body will be full of light. But if your eyes are unhealthy, your whole body will be full of darkness."

  • Psalm 101:3: "I will not set before my eyes anything that is worthless. I hate the work of those who fall away; it shall not cling to me."

These verses remind us of the importance of focusing on what is pure and uplifting. By being mindful of what we allow into our visual field, we can protect our mental health and nurture our spirit.


Tools for Visual Wellness

  • Covenant Eyes: This tool has helped many of my clients who wrestle with porn addiction manage their online activity by providing accountability and filtering content.

  • Apps for Screen Time Management: Apps like Freedom, StayFocusd, and Moment can help you manage and limit your screen time, promoting healthier habits.

  • Blue Light Filters: Use blue light filters on your devices to reduce eye strain and improve sleep quality. These filters can make a significant difference in your visual and overall well-being.

  • Visual Journaling: Keep a visual journal to express your thoughts and emotions through drawing or sketching. This therapeutic activity helps process feelings and reduce stress effectively.

  • The Things You Can See Only When You Slow Down by Haemin Sunim: A beautifully illustrated book offering wisdom on slowing down and appreciating the beauty around you.

  • The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative by Florence Williams: Explores the benefits of nature on mental health and offers insights into incorporating more nature into your life.

  • Joyful: The Surprising Power of Ordinary Things to Create Extraordinary Happiness by Ingrid Fetell Lee: Discusses how to create joy through design and environment.

  • Headspace: Offers guided meditations, mindfulness exercises, and calming visuals that promote relaxation and mental wellness.

  • Yoga with Adriene: Provides yoga sessions that combine physical activity with mindfulness, often featuring serene and calming backgrounds.

  • Nature Relaxation Films: Features high-quality videos of natural landscapes, complete with soothing sounds and calming visuals.

  • Calm: Known for guided meditations and sleep stories, the channel also includes visually calming content.

  • Unsplash: A source of high-quality, free-to-use images of nature, art, and other calming visuals.

  • Do Nothing for 2 Minutes: A simple site that encourages you to take a two-minute break and watch a calming ocean video without doing anything else.

  • @earthpix (Instagram): Features stunning photos and videos of nature from around the world.

  • @nasa (Instagram): Shares awe-inspiring images of space and Earth, providing a sense of wonder and perspective.

  • Louvre Virtual Tour: Offers virtual tours that allow you to explore art and history from the comfort of your home.

  • British Museum Virtual Tour: Explore the British Museum's collection through a virtual tour.

  • Mindfulness Coloring Books: Coloring books designed for adults can be a relaxing and meditative activity. Titles like "Secret Garden" by Johanna Basford are popular choices.

By taking these steps and utilizing these tools, you can begin to harness the power of sight to heal and uplift yourself. Remember, you have the power to choose what you see and how it affects you.


Stay tuned for next week, when we'll delve into the sense of touch and its profound impact on mental health. Until then, take a moment to be mindful of what you watch and choose visuals that nourish your mind and soul.



Heavenly Father,

We come before You seeking guidance and strength in our journey towards mental and spiritual wellness. Help us be mindful of what we allow into our sight, understanding its profound impact on our hearts and minds. Guide us to choose visuals that uplift and inspire, and to turn away from those that cause harm and distraction. Lord, give us the wisdom to manage our screen time and the courage to take breaks when needed. Help us to find joy and peace in Your creation, whether it's through nature, uplifting content, or creative expressions. May Your light shine through everything we see, and may we always seek to honor You with our choices. We trust in Your guidance and love as we strive to protect our minds and hearts. In Jesus' name, we pray. Amen.


In Service, Faith, Hope and Love,

Diana



And now for the disclaimer to make sure you understand that YOU are responsible for YOU:


Disclaimer: The content provided on "Liberation Lunes" is for entertainment and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog. The views expressed on this blog are my personal opinions and do not represent the views of any professional organizations with which I am affiliated. If you think you may have a medical emergency, call your doctor, 911, or 988 immediately. "Liberation Lunes" does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the blog. Reliance on any information provided by "Liberation Lunes," others appearing on the blog at the invitation of "Liberation Lunes," or other visitors to the blog is solely at your own risk.

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