The problem with screen time and mental health

/ Mental Health / By

      It is a well-known fact that screen time plays a key role in our lives, and oftentimes most people spend more time lost in the endless scroll of TikTok and Instagram or binge-watching their favorite show than they like to admit. Despite providing its benefits of staying connected with friends and family all across the globe, and being able to provide a momentary escape from our busy day-to-day life, with time, the negative sides of screen time become inevitable. Like many other aspects of our lives, we need balance in order to build a healthy relationship with screen time use. Completely eradicating screen time does not have to be the solution, but it is important to become familiar with the negative effects that it can have on our lives.  



The effects of screen time on your health

      People make use of their screen time in a variety of ways, some are more evident than others. Whether it is staring at our phones all day, or simply keeping the TV on in the background, it can equally be harmful. A few ways that your body can be negatively impacted by spending too much time in front of a screen are: 

 

    • Obesity. While standing in front of a TV won’t literally make you gain an excessive amount of weight, it can certainly promote a more sedentary life. Spending too much time playing video games or watching TV while neglecting your physical health and not engaging in physical activities often, thus creating a sedentary life can be a risk factor for obesity, and even impact your Heart health, leading to a higher risk of diabetes, increased blood pressure or cholesterol.
    • Sleep problems. Studies have shown that the light emitted from electronic devices, typically called Blue Light, interferes with our brain’s sleep cycle and can prevent us from getting a proper night of sleep. To sleep more soundly, it is recommended to avoid using electronics for at least an hour before you go to bed.
    • Neck and back pain. Too much screen time can lead us having a poor posture, causing neck, shoulder, and back pain. To avoid having poor posture and pain often, it is recommended to take breaks from sitting and try to walk around, stand, or stretch every once in a while. It is also helpful to use chairs that provide back support and try to keep the device at eye level.

 

 

Mental Health

      Now, let’s dive into how screen time can have different effects on mental health. Too much screen time every day can have a negative effect on your emotional and mental well-being, causing a significant increase in feelings of depression and anxiety. A study published by the National Library of Medicine (NIH) analyzed whether there is an association between screen time and depression among people who spent more than 4 hours in front of screens. The studies indicate that those who spend more than 4 hours per day watching TV and using their electronic devices (computers, phones, etc.) are more likely to be diagnosed with moderate or severe depression than those who spend less than 4 hours per day, and even greater tendencies amongst those who spend more than 6 hours a day. 

 

      Although the association between screen time and depression is not linear, it is clearly observed to be less in those who spend only about 1 hour a day using electronic devices. Increasing screen time to more than 1 hour a day has shown links to progressively lower psychological well-being. Those who spend more than 7 hours a day using screens have twice as much risk as low users, with 1 hour a day, of low well-being, which includes side effects such as increased ander and not staying calm, not finishing tasks, not being curious, and are reportedly more difficult to be around and care for. 

 

 

 

Impacts on kids 

Mental health

      The side effects of screen time are not only evident in adults but are also seen among children, both infants and teenagers. A similar study conducted by the National Library of Medicine (NIH) indicates that (preschool) children who are High and moderate users of screens reportedly had lower self-control than low users, and in terms of relative risk, high users were twice as likely to lose their temper often and 46% more likely to not calm down when exited in comparison to low users. Preschool children who are often exposed to excessive amounts of time in front of screens also have lower well-being than those with lower exposure to screen time, being more likely to lose their temper and not bounce back after taking relative risks. 

 

      The risks do not end there. Studies have shown that spending excessive amounts of time with electronic devices (computers, TVs, phones, etc.) is associated with the inability of children to pay attention and think clearly, while also causing language delay, inadequate sleep, poor eating habits, behavioral problems, impaired executive function, and a decrease in parent-child engagement.

 

      Teenagers also suffer the negative effects of excessive screen time, being significantly more likely to be diagnosed with anxiety or depression. Studies from the National Institutes of Health show that 14 to 17-year-olds with excessive screen time, more than 7 hours a day, were more than twice as likely to be diagnosed with depression or anxiety, along with being more likely to have been seen by a mental health professional, and more likely to have taken medication for a psychological issue in the year. Those with a moderate use of screen time did not present such effects. 

 

 

Academic impact

      Screen time not only has an effect on children’s mental health and well-being but is also proven to impact children’s academic performance. Children who spend a significant amount of time on screen time activities scored lower in language and thinking tests, and those with more than seven hours of screen time even experienced thinning of the brain’s cortex, the area of the brain related to critical thinking and reasoning. 

 

 

 

Digital Media Tips

After analyzing how much screen time impacts our lives, it is helpful to get a few tips to improve our relationship with our devices. Limiting screentime to just one hour a day may not be realization, especially in a world revolving around technology, but here are a few ways to help slim your screen time:

    • Set aside time to unplug. choose a time of your day for you, and your family, to unplug from your phone, computer, TV, or any Electronic device you may use. This gives you a chance to detox your mind from the constant stress of being in front of a screen. 
    • Set time limits. most phones now include features that allow you to set time limits on certain apps, take advantage of this and set daily screen time limits for your most-used social media platforms.
    • Participate in other activities. It is beneficial to get involved in activities that do not require a screen or any type of device such as going for a walk, reading a book, meditating, playing a sport, or any hobby that interests you.
    • Screen-free bedrooms. Consider making your electronic devices not allowed in your bedroom as you may be tempted to use them before you go to sleep. It is important to avoid blue light-emitting screen use before bedtime, as it could interfere with your sleep.
    • Put down the device. It is important to be present with others and observe the world around you. Let your mind wander!

 

 

Advice for parents 

    • Include sit-downs and screen-free meals with your kids.
    • Help your kids plan how to spend their time, putting an emphasis on their favorite activities and important tasks, helping them avoid sliding into the screen abyss. 
    • Engage in parent-child activities! Reading, singing, connecting emotionally, being creative, learning how to play their favorite games, going for walks, or even just dedicating some time of your day to laugh and spend time together is helpful. 
    • Be a good role model! Children often model their parents, so setting a good example for your children by building a good relationship with screen time is one of the best ways for them to learn.

 

      Finally, the million-dollar question: what is the ideal amount of screen time? Well, it is not that simple. The “right” amount often depends on the person, and what screens a person is looking at and why. It is recommended that children younger than 18 to 24 months avoid screens as much as possible. Children over the age of two should be limited to 1 to 2 hours per day, and adults should limit their screen time outside work hours as much as possible.



 

 

 

Sources: