Online Overwhelm: Mental Health in the Digital Era

Summer is coming. Many of us are dreaming of taking some time off, recharging and preparing for intense quarters, events, meetings and so forth. I am one of those who definitively needs some time to decompress. However, I have noticed that being truly away from work is hard and it encompasses more than just not attending meetings. The fact that work is at our fingertips, that we are always connected, always online, always available makes it tricky to truly rest. That made me think about our mental health and how this digital era is impacting it.

Hyperconnectivity at work

It is not uncommon to hear discussions about how much screen time kids and teens should be allowed, in order to avoid dependency and addiction. But how about adults? How much screen time is too much for adults?

According to Reid Health, during the pandemic the screen time for adults rose from 11 hours to 19 hours per day, with most people indicating they are constantly online. Medical studies indicate that spending more than six hours per day in front of screens increases the possibility of depression. Bearing in mind most of us spend, per day, at least 8 hours working in front of a computer, plus the personal time on social media and talking to friends, the prospect is dire.

Additionally, psychological studies show that reducing the time spent on social media decreases loneliness and depression. An interesting documentary-drama about this topic is The social dilemma, which was eye opening for me. Although I was aware of the technical side of things, hearing other professionals talking about it helped me reflect further about the topic and reflect on my time management.

The price of flexibility

From the chaos of the pandemic, one great thing arose: the flexibility of remote work. I have been lucky enough to be a remote worker for over 20 years, but many colleagues in the industry discovered the flexibility and freedom of WFH only recently.

We can’t deny that being able to avoid commuting, and better organise our time is not only productive but also great for our mental health. Many companies allow full flexibility in defining working times and are truly based on productivity. It is an amazing perk.

Nevertheless, there is a snake in this paradise: the risk of overworking and hyperconnectivity. Many of us have difficulty in separating work and personal time. It is so common it has its own term and acronym: CCW – constant connectivity to work. According to Ward van Zoonen, it goes beyond the employers’ demands or employees’ boundaries, it influences perceived functional, physical and symbolic connectivity. In other words, even when we are not online, our minds are still connected to our professional activities, reducing our possibility of rest.

The price of dedication

Most employers love the super dedicated employees, the ones that go above and beyond the line of duty to solve the company’s issues. But if not managed properly, the ‘always on’ employees are prone to suffer burnouts and to decrease productivity over time.

We are not machines. And even machines break.

Some of the symptoms of excessive connectivity include:

o?? Physical strain to your eyes and body.

o?? Sleep deprivation.

o?? Increased risk of obesity.

o?? Susceptibility to chronic health conditions.

o?? Loss of cognitive ability.

o?? Impaired socialising skills.

o?? Weakened emotional judgment.

o?? Lower self-esteem

Besides the above, the changes might go beyond the emotional and psychological effects. ‘A study commissioned by Los Angeles-based telecommunications provider TollFreeForwarding.com warns that overusing technology could be steering human evolution in a direction that leaves people looking deformed.’

Reversed Flynn effect

During the 20th century, extensive research showed a sustained increase in the fluid and crystalised intelligence scores, named Flynn effect after the researcher James Flynn. This rise of intelligence lasted for decades, but studies show that IQ scores are falling, and the decline started in mid-1970s.

Although more data is still required, it seems that the environment and education are the largest influences in this factor, as crystallised intelligence relates to what one is taught and trained on, while fluid intelligence is related to one’s ability to see new patterns and use logic to solve problems.

Both effects, according to studies, are environmentally caused. In other words, some aspects of our modern lifestyle are driving the decline. Some argue that technology might be the culprit, but as the decline started in the 70s, this argument is too simplistic.

Nevertheless, it would be safe to say that having all the information at our disposal influenced how people perceive the need to study and absorb knowledge. I personally believe that the act of looking for books about a certain topic, reading them, making notes, all in a physical way helped many generations in absorbing information. Also helped sustain our mental health: it was a slow and methodical exercise. Of course, we can’t ignore the fact that many were deprive of information and knowledge sources, so technology is indeed a positive influence.

The current overdose of information one can find online would make even the steadiest person dizzy. However, the easy reach also made us more susceptible to rely on search engines and computer memories. It is also influencing how younger generations write. But this can be a topic for another article, as it is a long one.

Fake news

As we are talking about acquiring knowledge online and its effects on mental health, we cannot abstain from mentioning the veracity of the information found online (or lack of it). Even researching for this article included checking and rechecking sources, and there is still a chance some of the data are not as solid as I would like it to be.

We cannot ignore the effects of social media and misinformation on political, economic and cultural aspects of society. And these all influence our stress, anxiety and depression levels.

But enough doom and gloom…

What can we do?

I won’t be so hypocritical as to come in a social media platform and try to propagate the idea of abandoning digital environments. We are too deep in it. I usually joke that most of us wouldn’t survive in the zombie apocalypse.

Nevertheless, striking a balance between our digital and analogue lives is absolutely possible. Any physician worth their salt will tell you that being physically active, eating healthy foods, drinking water and sleeping 7-9 hours a day will improve your overall health. I am not a physician, but I have heard it many times over the years. But how about adding to it the following tips:

-????????? Make a clear separation between work and private time

-????????? Reduce screen time

-????????? Take regular breaks

-????????? Go for walks / enjoy nature

-????????? Invest in hobbies

-????????? Have a healthy social life

-????????? Reduce social media

-????????? Keep some aspects of your life private

-????????? Talk to yourself as you talk to your best friend

What are your personal tips to decrease stress and improve your mental health in this digital era? This year, I am planning on being as offline as possible for 2 weeks, enjoying nature and rest. I am keen to report on the effects later on.

In my humble opinion, balance is the key for a good life. But what this balance is varies greatly from person to person. The journey is to find what works for you and enjoy the process. Remember that our existence in this world is a mere blink and it is our obligation to make the best of it. Live large and well.

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