We cannot live without screens in the current digital world. For work, school, or play, we spend hours upon hours scrolling, swiping, and staring at screens. It has brought with it immense advancements, but it also spawned huge concerns regarding the amount of screen time and how that impacts our mental and physical well-being. Let’s explore the impact of screen time and how we can achieve a better balance.
Mental Impact of Screen Time
Social Media and Mental Health
Social media was created to unite people but is often what makes us feel more separated. Some research has established that overusing applications such as Instagram, Facebook, or TikTok can result in:
Impervious to Envy and Shame : Findings from a University of Missouri study indicated that Facebook can induce depressive symptoms by comparisons of one’s life situation with others. The filter and idealized content would create unrealistic expectations and encourage shyness.
Cyberbullying: Social networks is the new hub for all that Cyberbullying can thrive since it has become a perfect place for anxiety, depression and even suicidal thoughts, according to teens and young adults.
The Addiction to Immediate Gratification
Social media and digital life have made instant gratification a norm. A solitary “like” or comment can give way to a dopamine hit, which triggers:
Dependence on positive feedback: People feel good only when their posts get validated, and their sense of self-worth starts relying on online interactions.
Digital fatigue: Continuous exposure to screens, especially post-pandemic, can cause mental exhaustion, anxiety, and trouble in sleeping.
The Physical Side of Excessive Screen Exposure
Eye Strain and Vision Issues
Long hours of screen exposure can cause digital eye strain, which brings about:
Dry eyes, headaches, and blurred vision.
Difficulty focusing due to extended periods of blue light exposure.
Sedentary Lifestyle
Being glued to screens encourages a sedentary lifestyle, which exposes the individual to the risk of:
Obesity: Inactivity coupled with binge-eating snacks may lead to weight gain.
Heart Issues: A sedentary lifestyle may lead to poor cardiovascular health.
Disrupted Sleep Patterns
Blue light from screens suppresses melatonin production, which:
Interferes with sleep cycles.
This can lead to poor-quality sleep and daytime fatigue.
How to Safeguard Your Mental and Physical Well-being
Balancing screen time is not about giving up on technology; it is about being moderate and mindful. Here’s how:
1. Take Breaks
Keep taking breaks from screens. Follow the 20-20-20 rule: after every 20 minutes of viewing, look at something that is 20 feet away for 20 seconds.
2. Mindfulness
Be conscious of when and why you use screens. Avoid using them as a distraction and focus on activities that bring genuine joy and relaxation.
3. Set Screen Time Limits
Limit non-essential screen usage to two hours a day, especially for children and teenagers. Use apps that monitor and manage screen time.
4. Prioritize Real-Life Connections
Spend more time engaging in face-to-face interactions. Replace online scrolling with outdoor activities or hobbies.
5. Digital Literacy
Learn that not all things on the internet are a fact. Remember, what people display on social media is basically a highlight reel and may not be reality.
6. Sleep Hygiene
Avoid electronic devices at least an hour before bedtime. Instead, read a book, meditate, or listen to soothing music while trying to relax your brain.
While screen time undoubtedly has its benefits, excessive usage can be detrimental to mental and physical health. Setting limits and being mindful will allow people to enjoy the fruits of the digital age without sacrificing their well-being.If you are overwhelmed by the effects of screen time, don’t hesitate to seek professional help. For yourself or your loved ones, it may make a world of difference if the issue is caught early.
