Mobile Devices & Mental Health

Time spent looking at our screens has risen exponentially over the past decade. The devices in our pockets have become more than just a way to communicate, they have become our PAs, GPs, Entertainment, and for some, our best friends. But what is going on behind the Black Mirror? And how does this impact our Mental Health?

It comes as no surprise that we are spending the majority of our waking moments in front of a screen, with the average smartphone user spending almost 7 hours per day on the internet alone.

This doesn't include social media usage, TV shows/streaming, and gaming! Screen addiction is a real phenomenon, and too much use can lead to health risks.

Research conducted by Stiglic & Viner, illustrates how screentime usage impacts our health, and that Children & Young persons are more likely to suffer from symptoms such as obesity, depression and overall quality of life.

There is evidence that higher levels of screentime is associated with a variety of health harms for Children and Young Persons (CYP), with evidence strongest for adiposity, unhealthy diet, depressive symptoms and quality of life.

Increased screentime affects us all, not just those of a certain generation. From physical eye strain to mental health consequences and sleep deprivation, the time spent with our devices has tangible effects on our long term well-being:

• Problems sleeping.
• Depression.
• Eye strain.
• Wrist pain.
• Weight gain.
• Altered brain functioning.
• Increased blood pressure.
• Mood problems.
• Poor self-image and body image issues.

And the chances are after reading this article you might notice one or two of these affecting you too.

Social media has been a massive contributor to this uplift, with 13.5 new users, per second. As revealed in the Netflix documentary - The Social Dilemma they have algorithms designed to keep you engaged, reminding you to pick up the phone if you have been away.

All these contributing factors have created a society that is hard wired, anxious and struggling to find personal connection.

So how does this all impact our Mental Health?

A digital world of instant gratification, the pursuit of likes, followers, and social acceptance now dominates self esteem, there are thousands of articles relating to this issue.

We are addicted to the serotonin hits from likes, suffer from a lack of sleep due binge watching, and struggle with withdrawal symptoms from not being with our devices.

Try not looking at your phone for the first hour of your day, turning off notifications during meal times, and not picking it up when you have a moment to yourself, and observe how this makes you feel (even the thought of it is a challenge). It is a difficult and intentional process NOT to look at our devices.

There's no escaping the importance of our devices to our day to day lives, technology has transformed human consciousness and we can communicate with each other on a Global scale (how else would you be reading this article!).

What is important is that we prevent the screen from becoming the thing we interact with most. Be mindful of how much time and attention we are giving to social media and the internet, and not fall under the spell of that little Black Mirror.

How do we break the chain?

Here are some ways to change screen time addiction behaviour:

Don't look at your phone for the first hour you wake up: This is a tough one to start but also very rewarding. Begin by not using your phone for the first 10, 15 then 20 minutes etc.

No screens during meals: Phones & screens face down, and total attention to the people you are with. If alone, reading a book, listening to music, or simply sitting in silence (your thoughts will run to the phone but you will reap many rewards if you can resist the urge).

Reading books: Get in the habit of reading, this is a great activity for your brain and will allow you to use your imagination.

Exercise: Doing a workout, and going for a run/treadmill (not in front of a TV) helps boost your immune system as well as providing amazing myokines to your brain.

Turn off notifications: If you are not being interrupted you won't have the urge to pick up your phone. It's really that simple.

Set clear boundaries: With working from home an integral part of working culture, you must set clear boundaries of when you are on and when you are off. Make sure you are not checking emails or getting Slack/Teams notifications (see above).

It's important to remember that these devices are assets to advertisers, and it is in the interests of the manufacturers to keep you using your device.

The more data they get from you, the more they sell and the more money they make. It is a vicious cycle where the reward for being a user is long term physical and psychological damage.

If you feel are struggling with your mental health, get in contact to discuss how we can help. We have courses and workshops that support organisations and individuals in working towards improving wellbeing.