The Impact of the Internet on Your Mental Wellbeing

While cat memes can brighten your day, excessive screen time may negatively impact your mood. The digital age has transformed how we interact, yet it comes with its own set of mental health challenges that can't be overlooked.

A Rise in Screen Time

It’s no surprise that many adults are spending more time on their devices. Over the past decade, the availability of smartphones has made accessing the internet nearly constant. According to a 2019 Pew Research survey, 28% of U.S. adults reported being "almost constantly" online, compared to 21% in 2015. In particular, young adults aged 18 to 29 are increasingly engaged online, with 50% indicating they go online frequently, up by nine percentage points since 2018.

Dr. Zlatin Ivanov, a psychiatrist based in New York, notes that individuals now carry "mini-computers" in their pockets, changing the dynamics of social interaction. While platforms like Facebook have become integral to nearly 69% of adults’ lives, the effect of social media on our emotional connectedness remains complex.

Screen Time and its Relationship with Depression

Although amusing cat videos and interactive social platforms can lift your spirits, research suggests that prolonged screen exposure might lead to mood deterioration. A 2017 study indicated that adults who engaged with screens for over six hours daily faced higher risks of moderate to severe depression. Dr. Gail Saltz, a clinical associate professor of psychiatry at NewYork-Presbyterian Hospital, emphasizes that while screens can create a facade of connectivity, they often detract from deep, meaningful relationships, reinforcing feelings of loneliness.

Moreover, the sedentary nature of excessive screen time is another concern, as high levels of inactivity have been linked to depressive symptoms.

The Positive Side of Screen Engagement

Not everything about screen time is detrimental. A 2019 study from Michigan State University found that adults engaging with social media had a lower incidence of psychosocial distress, a precursor to major depression and anxiety. Dr. Saltz advocates for purposeful social media use, such as catching up with distant friends, rather than aimless scrolling that can induce anxiety.

Using Screens Before Bed

Sleep quality significantly influences mental health, and using screens before bedtime can disrupt sleep cycles by inhibiting melatonin production. Dr. Ivanov warns that blue light from screens can trick your brain into thinking it is still daytime, complicating your sleep routine. For a better night's rest, consider reading a physical book instead of scrolling on your smartphone in the evening.

Maximizing the Benefits of Screen Time

Although some screen time is unavoidable, especially for work, it's essential to foster a healthy relationship with technology. Here are several strategies to enhance your screen time experience:

Tools for Monitoring Screen Time

Screen Time Reports

If you have an iPhone, you can access weekly screen time reports that detail your daily average screen time and categorize it into activities such as social media or reading. Most Android devices have similar features in their settings.

Wearable Reminders

Wearable devices like the Apple Watch prompt you to take movement breaks every hour if you’ve been inactive.

AppDetox

This Android app helps users establish usage limits for individual applications, along with reminders to adhere to these limitations.

Blue Light-Blocking Glasses

Some preliminary studies suggest that blue light-filtering glasses may enhance melatonin production, potentially improving sleep quality.

Conclusion

As adult screen time continues to rise, finding a balance is imperative. While moderate social media use may correlate with lower anxiety and depression levels, it's crucial to avoid overindulgence. Incorporating regular breaks and utilizing tracking tools can help mitigate negative effects, promoting a healthier interaction with screens.