As a mental health professional who has been in practice for nearly 10 years in the 21st century. I have first-hand experience witnessing the advent of the digital age and it's direct and often severe impact on my clients. I have noticed a dramatic shift in my client's presenting problems, with most issues being rooted in self-comparison, sleep disruption, or an overconsumption of world affairs and news, with an associated sense of hopelessness. In this blog, we will discuss the research on the impact of excessive screen time on our mental health, the neurobiology of excessive screen time, and ways to combat its effects.
The Research on The Impact of Excessive Screen Time on Mental Health
The research on this topic is clear, in abundance, and hence concerning. A study done among adolescents by Twenge and Campbell (2019) found that excessive social media usage is directly correlated with an elevated risk of depression and anxiety. Primarily stemming from social comparison, an overemphasis on physical attributes, and growing self-scrutiny. Another study by Kowalski, Giumetti, Schroeder, and Lattanner (2014) found that excessive screen time and online activity increase one's access to cyberbullying, which may result in feelings of depression, anxiety, and an increase in suicidal ideation.
The Neurobiology of Excessive Screen Time
TikTok is a good example of a platform that has done great good whilst also having damaging effects on the fragility of the human condition. Apps like Tik Tok and Instagram can suck you in, almost simulating tunnel vision, for hours. The Dopamine Release and Reward System is one such system that is triggered by scrolling on TikTok. The short, captivating videos trigger the brain's reward system, resulting in a brief but powerful dopamine release, reinforcing this cycle of instant gratification. The variability reward we also get from the surprise factor of scrolling through different content themes makes it akin to the reinforcement one experiences through behaviors like gambling (Zhang et al., 2022). This sense of cognitive overload is extremely damaging, particularly to growing minds and younger folks, as it causes mental fatigue and thwarts decision-making faculties.
How to Detect if you are Experiencing Digital Overload
One way to detect if you are experiencing digital overload is to look at your somatic cues—are you noticing frequent headaches, eye strain, difficulty concentrating, mental clutter, irritability, or a sense of chronic fatigue? Are you struggling to leave your phone behind, feel attached to phone-related habits, or experience anxiety before bad when you don't have your phone near you? If yes, you have hit digital overload.
How Excessive Screen Times Impacts Sleep
With regards to sleep disruption, excessive screen time has a heavy hand to play. The blue light emitted from screens can disrupt melatonin production, which is crucial for sleep. Our brains are, simply put, being tricked into being awake, as blue light is akin to sunlight for our brains. A study by Chang, Aeschbach, Duffy, and Czeisler (2015) demonstrated that exposure to blue light, particularly during the evening hour, delays sleep onset, reduces sleep quality, and impacts our circadian rhythm, something that is foundational to mood regulation.
Considerations of Excessive Screen Time on POC & BIPOC Communities
As an immigrant and owner of a therapy practice founded on the principles of social equity, diversity, and accessibility serving the BIPOC and POC communities, it is important to note the disparity in mental health impacts that arise as a result of excessive screen time. Excessive screen time disproportionately impacts marginalized communities as it triggers preexisting issues that these communities face like economic hardship, systemic racism, colorism, conformity to Western beauty standards, and social isolation. Our practice specializes in working with immigrants from South Asia who are adjusting to Western expectations. Social media and excessive screen time tap into these vulnerabilities and amplify them tenfold. Our work with such clients then centers around undoing the toxic messaging they receive from social media whilst also helping them acculturate into larger society.
Some practical strategies to adopt are:
Scheduling dopamine detox breaks: start small, 5, 10, 15, or 30 minutes a day, scheduled into your calendar where you refrain from phone and technology use. You may experience what feels like "withdrawal," but just remember, the next time you do this, it will get easier. To increase your success rate on this, engage in another non-tech activity, like cooking, going out for a walk, drawing, etc.
Turn off your notifications and use Do Not Disturb: Once you clock out of work, really clock out. Turn off your work notifications, and focus on the other aspects of your life that you may be overlooking. Use the do not disturb feature on your phone to "turn off" at least 1 hour before bed so you can quiet down the mental clutter and allow for sleep.
Establish Screen Time Limits: Utilize the parameters of your device or applications to establish daily screen time restrictions. This assists in the monitoring and regulation of utilization, thereby guaranteeing that screen time does not exceed healthy limits. It is advisable to establish time limits for various activities, such as gaming, social media, or work-related duties.
Take Consistent Breaks: Adhere to the 20-20-20 rule: every 20 minutes, gaze at an object that is 20 feet away for a minimum of 20 seconds to alleviate mental fatigue and eye strain. Utilize techniques such as the Pomodoro method, which involves working for 25 minutes and then taking a 5-minute break, to incorporate lengthier pauses following extended screen sessions.
Establish Screen-Free Zones: Designate specific areas of your residence, such as the bedroom, dining room, or restroom, as screen-free zones. This promotes healthier behaviors, such as the cultivation of face-to-face interactions, the enhancement of sleep quality, and the prioritization of meals.
Intentionally plan offline activities: Such as reading physical literature, exercising, taking walks, or engaging in pastimes like gardening or cooking, to avoid the use of screens. For a well-rounded lifestyle that encompasses both online and offline experiences, prioritize these activities.
Mindful Usage: Maintain an awareness of the reason for your online activity when using displays. By establishing specific objectives for your screen time, such as reviewing the news, responding to emails, or watching a specific video, you can prevent aimless perusing. To prevent wasting time on the screen, turn off once the task is finished.
Utilize blue light filters: The production of melatonin can be disrupted by the blue light emitted by screens, which can interfere with your sleep. To alleviate this issue, it is recommended that you wear blue light-blocking spectacles or apply blue light filters to your devices, particularly in the evening. This has the potential to enhance the quality of sleep and alleviate eye strain.
Improve your sleep hygiene: Increase the quality of your sleep by avoiding screens for a minimum of one hour before nighttime. Instead, engage in activities that promote relaxation, such as perusing a book, meditating, or taking a heated bath. Develop a soothing twilight routine that facilitates relaxation and primes your mind for sleep.
Participate in Social Activities: Maintain a balance between in-person social activities and virtual interactions. Spend time with friends and family in environments that foster conversation and connection without the use of displays, such as participating in group activities, going for a walk, or taking a meal together.
Reflect on Screen Time Usage: Conduct consistent evaluations of your screen time habits by maintaining a journal or employing screen time monitoring applications. Consider the effects of screen time on your temperament, productivity, and relationships, as well as the way it affects your emotional state. Utilize this knowledge to modify your behaviors and establish healthier boundaries.
Summarizing The Mental Health Impact of Excessive Screen Time & Ways To Combat It
Step 1
Mental Health Impact: Excessive screen time can lead to issues like self-comparison, sleep disruption, and overconsumption of news, resulting in anxiety, depression, and feelings of hopelessness. Research highlights the link between heavy social media use and increased risks of mental health problems, including cyberbullying, which exacerbates these issues.
Step 2
Step 3
References
Chang, A.-M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237. https://doi.org/10.1073/pnas.1418490112
Kowalski, R. M., Giumetti, G. W., Schroeder, A. N., & Lattanner, M. R. (2014). Bullying in the digital age: A critical review and meta-analysis of cyberbullying research among youth. Psychological Bulletin, 140(4), 1073-1137. https://doi.org/10.1037/a0035618
Levenson, J. C., Shensa, A., Sidani, J. E., Colditz, J. B., & Primack, B. A. (2017). The association between social media use and sleep disturbance among young adults. Preventive Medicine, 85, 36-41. https://doi.org/10.1016/j.ypmed.2016.11.017
Twenge, J. M., & Campbell, W. K. (2019). Media use is linked to lower psychological well-being: Evidence from three datasets. Psychiatric Quarterly, 90(2), 311-331. https://doi.org/10.1007/s11126-019-09630-7
Authors
Prerna Menon
LCSW | CCTP
Specialties: survivors of childhood sexual abuse & incest survivors, existential crisis, race-based stress, gender identity & sexuality-related conflicts, cross-cultural issues, addiction, international students, family issues & acculturation
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