Screen Time and Mental Health

In the current time, screens have become an inescapable part of daily life for both young and adults. While many people need to use screens to get important jobs done, such as preparing presentations or projects, others may use them for meaningless activities or to pass the time more easily. Regardless of the reason why a person uses screens, experts recommend taking regular breaks, as the excessive use of smartphones, computers, laptops, and other gadgets can affect mental health and well-being in different ways.

Too much screen use can send a person into sensory overload, making them mentally exhausted and struggling to focus. In the long run, such people may frequently experience irrational anger outbursts or engage in violence. Other important side effects of excessive screen time on mental health may include some or all of the following:

Anxiety and Depression

Recent research has shown that people who spend at least six to seven times on screens daily are more vulnerable to experiencing depression and anxiety. These people have less time to connect with their surroundings, have mental breaks, and have some time to themselves for peace and calm. Similarly, their excessive screen use also reduces the opportunities to think, reflect, and contemplate as they spend more time socializing online than forming meaningful relationships in person.

If this continues for long, such people may start exhibiting the common signs and symptoms of depression and anxiety. These symptoms may include the following:

• Feeling tired, sluggish, restless, or tense most of the time
• Feeling hopeless, irritable, or unhappy most times
• Engaging in self-harming and self-destructive behavior
• Avoiding fun activities
• Struggling to maintain concentration
• Changing eating habits-eating more or less
• Changes in sleep habits
• Contemplating that something bad is going to happen
• Having low-self esteem

Sleep Deprivation

As the sun goes down, the circadian rhythms and the melatonin production in the human body predominate to put the body to sleep. However, using screens at this time can prevent these significant events from happening, keeping many people up at night against their will. People who watch TV or play video games at night may also feel more active and less sleepy no matter how late it gets. This excessive screen time causes people to get insufficient sleep, which may cause issues like poor academic or work performance, irritability, aggression, and loss of focus. Chronic sleep deprivation has also been linked to depression and anxiety.

Learning and Developmental Delays

Developmental processes are at their peak, especially in young children. These populations learn a lot by noticing how adults around them behave and exploring their surroundings. However, when they start prioritizing screen time, their capacity to observe and engage in day-to-day activities may reduce, creating a tunnel vision that harms their overall development. Additionally, their ability to learn new things and linguistic growth may also take a toll.

Short-Term Memory Loss & Cognitive Decline

Excessive screen time has been known to negatively affect the brain’s basic structure by shrinking the grey matter. Additionally, it also causes deformation of the white matter, which acts as a network center for all communications within the brain. These imbalances and irregularities in the brain structure may lead to issues like poor impulse control, weaker memory, poor information processing, and a lack of focus. The problems are particularly prevalent in young populations whose brains are still developing.

Poor Self-Esteem

Social media is the key reason why millions of people remain glued to their screens all the time. While this platform is commendable in certain ways for supporting mental health and helping people connect with their loved ones, it also makes people compare themselves with others, such as celebrities or influences. These platforms can make anyone compare their lives with those of a person they have never met and appear to be leading a perfect life. Such unrealistic comparisons promote feelings of low esteem, issues related to body image, and negative self-talk.

Social Isolation

While screens have made it possible to connect with others easily and quickly, their excessive use can sometimes have the opposite effect, leading to social isolation. This side effect is particularly true for younger generations, who may rely on screens for superficial social interaction instead of establishing meaningful in-person connections.

Risk of Screen Addiction

One of screen time’s most dangerous side effects is the increased risk of acquiring a screen addiction. The issue is much more prevalent in younger generations and is characterized by an inability to limit screen use and a constant urge to prioritize using screens over all other responsibilities and activities of daily life. In the long run, screen addictions can cause issues with impulse control, failure to cope with boredom, imbalanced emotional regulation, and other emotional issues. Younger people are more vulnerable to screen addiction as they use them purely for entertainment and social interaction.

Remember that the association between screen time and mental health is not always negative and can vary from one person to another. Some people can continue using them without facing any negative consequences, while others might be more sensitive to the effects. In the end, it is all about striking the right balance that lets a person enjoy screens in a way that supports their overall mental health and well-being.