DISCLAIMER: The author is not a healthcare professional nor intending to give health related advice. If you are in a mental health crisis please seek medical attention.
In today’s digital age, it can be hard to escape the pull of screens. From checking your Instagram notifications, to constantly refreshing your email, or watching television, screens are a constant presence in our lives. Technology has brought a great deal of benefits, but excessive screen time can have negative effects on our mental health. Here’s a closer look at the impact of screen time on mental health and some strategies for reducing digital overload!
Research has shown that excessive screen time use can contribute to lower psychological well-being and mental health. A study examining adolescents and children’s screen time showed that those with high use of screens were more prone to be diagnosed with anxiety and depression. Studies have shown that the more hours of daily screen used is associated with lower psychological well-being. Participants displayed factors such as more distractibility, lower self-control, less curiosity, more difficulty making friends and less emotional stability. Research findings show that even just moderate use of screen time is associated with lower psychological well-being.
Excessive use of screens can even affect sleep patterns making it more difficult for a person to complete tasks, and handle daily affairs. The blue light from screens interfere with our body’s sleep rhythm and REM cycles, making it harder to fall asleep and stay asleep. The lack of sleep interferes with our emotional well-being causing irritability, fatigue and decreased cognitive function.
Given the negative consequences of excessive screen time on mental-health, it’s important to find ways to reduce digital overload. Here are some tips that might help you!
- Take breaks: If you’re working on a computer for an extended period of time, try to take breaks to give your eyes and brain a rest. Try to get your blood flowing by stretching or going for a short walk.
- Set boundaries: Try setting blocks in your schedule of times where you can check your notifications and your phone. Any other time, try keeping your phone away from you on silent.
- Limit exposure to screens before bedtime: Try to avoid using screens for at least an hour before bedtime. Instead, try reading a book or practicing relaxation methods to help your body prepare for sleep.
- Practice mindfulness: Mindfulness meditation has been shown to be effective in reducing stress and improving mental health. Try taking a few minutes each day to practice mindfulness by meditating or breathing techniques.
While screens and technology continue to be apart of our daily routine, its also important to prioritize our well-being and mental health. It’s important to be mindful of the possible negative consequences that come with excessive screen usage on mental health. Try using some of these tips provided to potentially reduce digital overload and improve your wellbeing!