In today’s digital age, screens are everywhere—phones, tablets, computers, and televisions. While technology has made our lives easier in many ways, excessive screen time can also lead to increased stress. In a way, eyes are going intoxicating with screens. If there is a need or not, people keep scrolling their mobile screens heedlessly. It has become an unavoidable practice. You will see people with family and friends at bus stations; in the metro train, they are engaged with a 5-inch device. This overuse of screen time not only affects the brain and eyes but overall well-being, relationships, and productivity in the long run. This article explores how screen time contributes to stress, its effects on our mental health, and ways to manage it.
Screen time stats
With the advancement of technology, screen time has significantly increased. According to studies, the average person spends over seven hours a day in front of screens. This includes work where computers or laptops are used, time spent on social media, online chatting, and playing games. As screen time rises, so does the concern about its effects on your physical and mental health. Stress is not limited to the mental level, but stress can happen at the physical level; organs may get affected, and stress can impact eye health also. Stress can induce hormonal imbalances by releasing stress hormones such as cortisol and adrenaline. So you know how imperative it is to address these issues.
How screen time causes stress
Information overload
The internet is filled with information. While it can be helpful, too much information can be overwhelming. Constant notifications from news apps, social media, and emails can create a sense of urgency. This pressure to stay updated can lead to anxiety and stress. The media contains both positive, negative, and sensitive content. You never know how these loads of information burden your mind.
Pressure over pleasure—a mindset of comparisons
Social media platforms allow us to connect with strangers where you are unaware of the real scenario at their end. For high engagement and reach, people create unrealistic standards. They often share their best moments, or pretend to be in a good moment, leading to comparisons that can make us feel inadequate in ourselves. Scrolling through perfect photos and life events of friends and celebrities can increase feelings of low self-esteem and anxiety.
Fear of missing out (FOMO)
FOMO is a buzz word used by netizens. If you don’t have a great social life and you see friends go out or participate in events, it can make you feel excluded. This fear can lead to stress and the need to constantly check your phone to stay connected, further increasing screen time.
Sleep disruption
Over use of digital gadgets results in longer screen time that impacts a sound sleep. Especially before bed, screen time plus the content your brain consumes can disrupt sleep patterns. The blue light emitted by screens interferes with melatonin production, the hormone that regulates sleep. Poor sleep can lead to irritability and heightened stress levels. This also affects one’s productivity.
Reduced face-to-face interactions
While technology connects us, it can also lead to reduced personal interactions. Spending more time on screens means less time engaging in meaningful conversations. This lack of connection can increase feelings of loneliness and stress.
Physical discomfort
Long hours in front of screens can lead to poor posture and physical discomfort. Issues like back pain, neck strain, and eye strain can arise from prolonged screen use. Physical discomfort can contribute to stress, creating a cycle of anxiety and pain.
The Effects of Stress from Screen Time
The stress caused by excessive screen time can have various negative effects on our mental and physical health:
Anxiety issues
When we spend too much time on screens, we can become more anxious. Constant exposure to news, social media, and notifications keeps our minds busy, leading to racing thoughts and worry.
Low self-esteem
Prolonged screen time can contribute to feelings of sadness and depression. The lack of real-life connections and increased comparison with others can lead to low mood and desperation.
Decreased productivity
While screens can help with productivity, excessive use can have the opposite effect. Distractions from social media and notifications can make it hard to focus, leading to frustration and stress about unfinished tasks.
Physical health problems
Stress from screen time can lead to physical health problems. Chronic stress can weaken the immune system, increase the risk of heart disease, and lead to unhealthy habits like overeating or lack of exercise.
It is not only adults but children who are badly affected by mobile phones. It has become a habit of parents too to hold a phone in the hands of the kid to avoid mess and manage work. Even students after the pandemic onwards have become habitual to spend longer screen time. It's high time for all ages to be cautious users of digital devices.
An article published on Times of India says, a study conducted by a group of ophthalmologists from Gujarat reveals that 90% of the 500-odd children with an average age of 11 years who were examined for eye-related issues at government-run hospitals were found to have mild to severe dry eye disease, which led to blurry vision, redness of the eyes, and itchy or watery eyes.
Our EyeSpa Ayur eye drops are a blend of 17 eye-soothing herbs for regular use. It may help soothe dry and tired eyes of the age range of 11 years onwards.
Managing screen time and stress
The good news is that there are ways to manage screen time and reduce stress. Here are some effective strategies:
Set limits on screen time
Establishing daily limits for how much time you spend on screens can help. You might use apps that track screen time or set specific hours for social media and entertainment. Reducing your screen time gradually can make a big difference.
Take regular breaks
During working hours take breaks every hour to give your eyes and mind a rest. Change your posture, stand up, do some stretches, or go for a short walk. This can help reduce physical discomfort and mental fatigue, allowing you to return to your screen with a fresh perspective.
Engage in other activities
Find activities that don’t involve screens. Reading, drawing, exercising, or spending time with friends can provide a welcome break from technology. Engaging in hobbies you enjoy can help reduce stress and improve your mood.
Practice mindfulness techniques
Mindfulness techniques, such as certain eye exercises, specific yoga asanas for stress management, meditation, and pranayam (breathing exercises), can help manage stress and promote health. Spending just a few minutes a day focusing on your breath or practicing gratitude can bring calmness and clarity, reducing the effects of screen-induced stress.
Maintain a healthy sleep routine
Having a bedtime routine is very important. Maintain a sleep routine that is not too late, dim your room lights, and even dim the mobile screen brightness. Do not engage with digital screens before bedtime. Try reading a book, listening to calming music, or practicing relaxation techniques before bed. A sound sleep is essential for managing stress.
Foster real-life connections
Make a conscious effort to spend time with friends and family without screens. Engaging in face-to-face conversations can strengthen relationships and provide emotional support, reducing feelings of isolation and stress.
Limit social media use
Consider reducing the time spent on social media or even taking breaks from certain platforms. Curating your feed to include only positive and supportive content can also help improve your mental health.
While screens have become an integral part of our lives, it’s essential to recognize their impact on our stress levels. Taking care of your mental health is just as important as other aspects of life. Prioritizing real-life interactions and self-care can help alleviate stress and lead to a more fulfilling life.
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