How Excessive Screen Time Affects Your Mental Health

In today’s digital age, screens are almost impossible to avoid, with them being a part of everyday life for almost all of us. Technology plays a vital part in how we communicate, work and unwind – whether it’s using a phone for speaking to friends, or a laptop for getting work done. With this rise in digital convenience, there are growing concerns about the effects of excessive screen time on mental health – particularly for children and young people.
 

It is important to raise awareness for these concerns, in order to ensure everyone is aware of the negative impact devices can have on us. For most children nowadays, they’ve grown up with this being a solid part of their life, and it is important that parents learn how they can create a healthier and balanced environment for children, that doesn’t revolve around screens. Not only is this important for children, but it is also important that younger people and adults know the dangers, so they understand how to help it.

How Does Screen Time Impact Mental Health? 

Research has consistently shown that spending too much time in front of screens can have serious consequences on mental health, despite how many people tend to underestimate the effects. According to a study published in the Journal of Public Health, replacing just 30 minutes of social media use with exercise each day can significantly improve mental well-being. Participants of this study reported greater happiness, satisfaction, and reduced stress and depression – and these benefits continued for six months after the study ended. This in itself really shows how little it may seem, but how big of a problem it can cause.

The effects of excessive screen time are especially more common in children – since young, they have grown up keeping distracted with children’s shows and games on iPads, to sitting home and watching TV every day, to being glued to computer screens while at school. Studies have shown that too much screen time exposure can lead to:

• Sleep disturbances
• Attention difficulties
• Language delays
• Reduced social and emotional skills
• Increased risk of anxiety and depression

In order to protect children from these side effects, parents need to take action early, while also keeping an eye on themselves – side effects in adults often include difficulty concentrating, anxiety, and feelings of inadequacy or comparison. When unrealistic body standards, negativity and online hate are just one scroll away, it is inevitable that these feelings often follow.

The Basics of a Digital Detox

 In simple words, a digital detox is a commitment to reducing, limiting or eliminating the use of digital devices and technology like smartphones, laptops, and social media platforms. The goal of this detox is to take a break from constant connectivity and screen time to recharge, focus on real-world commitments, and regain a sense of balance in life – all while helping to build up your mental health back to a positive state.

So, how do you actually commit yourself to taking part in a digital detox? It can sound scary at first to just drop everything so quickly, but if you are serious about making a difference to improve your health and possibly those around you, then hopefully you will do it without hesitation!

1. Commit to a time frame: Not ready to completely cut out social media and devices from your life? No problem. Start small by staying off your phone for just half a day, or one day before building it up. If you find it beneficial, you can always add time on.
   
   
2. Define your goals: Some people want to completely stay clear of their devices, while others might want to do as little as just limit themselves from a certain app. Decide what you want to get out of the detox and you’ll feel motivated to stick to it.
   
   
3. Take advantage of available tools: Most smartphones include screen time limits in the settings – for example, if you’re sick of doom scrolling on Instagram, limit your accessibility to the app by 1hr a day.
   
   
4. Fill your free time: Most will find that if they wake up and do something enjoyable in nature, see friends, build hobbies, etc., they might even forget about their phone while doing so. Instead of wasting the day, spend it doing something memorable.

If you’re not the one who needs to take part in a digital detox, you’ll need to know how to teach your child these healthy, new routines:

1. Set clear boundaries: Children can easily become addicted to devices since they’ve probably grown up with them their whole life, so it is important to slowly but surely start establishing screen time limits – start with limiting them before bed or during meals.
   
   
2. Create screen-free zones: Try teaching your child that devices aren’t to be used in certain rooms of the house – for example, don’t let them use their devices in the garden to ensure they take advantage of getting fresh air, or don’t let them use devices in their bedroom so they’re guaranteed to get some good sleep.
   
   
3. Use parental controls: Take advantage of tools such as ‘kids Netflix’, built-in screen-time limits, or internet parental controls to monitor and manage screen usage. It is sometimes impossible to know exactly what your child might be seeing or watching if you’re used to leaving them be with their device for long periods of time.
   
   
4. Have open conversations: Talk to your children about the danger of excessive screen time, while also acknowledging the benefits it can have too. They need to know from a young age how to use devices and social medias responsibly.