Smartphone is the first word that comes to our mind when we say devices: a marvel of the modern world, a portal to endless possibilities, and, unfortunately for many of us, an undeniable source of anxiety and stress. From children glued to the screens when having food to adults scrolling through Instagram at 3 am, our relationship with our phones has become a little…. unhealthy. Why are such devices causing such a ruckus in our mental health, and what is a digital detox?
The psychological toll of constant connectivity
The young and the restless-Picture this: a 5-year-old throwing a tantrum because their tablet died in the middle of a YouTube video. Sounds familiar? This is the most common situation in every home. Many kids refuse to eat food if they are not allowed to watch television or watch videos while eating, and the parents who are already very tired, give tired, and give constant exposure to screens can interfere with their developing brains. Studies have shown that excessive screen time can lead to attention problems, sleep issues, which make them cranky and less focused, and even symptoms of depression and anxiety in kids.
In some cases, the children have also seen to become more violent. Concerning many types of research in this field, it was found that a one-year-old child exposed to four hours of screen time every day showed a delay in problem-solving and communication activities at later ages. Moreover, a screen time of 4+ hours for a toddler was found to be affecting his fine motor skills and causing a delay in developing his social and personal skills at early ages. The impact of excessive screen time on mental health, therefore, is immense.
Adults and Screens
The perpetually plugged adults are just as guilty of overindulging in screen time, and it’s not just about scrolling on social media. The pressure to be constantly available, the lure of endless online shopping, etc., can take a heavy toll on mental health.
For example, a person at the dinner table constantly checks their phone every few minutes. Their work emails and social media notifications keep them on the edge, leading to chronic disorders. Her sleep quality has plummeted, and they might feel more disconnected from their family despite being physically present. Psychologically, the constant need for digital validation can lead to decreased self-esteem and increased anxiety. Comparing oneself to others on social media often results in feelings of inadequacy and unhappiness. Moreover, the fear of missing out (FOMO) can drive people to stay glued to their phones; they might feel that the notification they missed was really important and missed out on something valuable, exacerbating stress and reducing overall life satisfaction.
So, what can we do about it? Enter the digital detox- a period where we consciously unplug from our devices to reclaim our mental and physical health
A digital detox can mean more playtime outside, fostering social interactions for children. Screen time limits can be set, and activities like reading, drawing, and sports should be encouraged. Digital activities can help children develop better coping mechanisms, emotional regulations, and concentration and cognitive abilities.
For adults’ digital detox does not mean you must go cold turkey; simple steps like turning off notifications, setting specific times to check emails, and creating phone-free zones like the dining table can make a huge difference. Engaging in hobbies, spending time with loved ones, and enjoying nature are great ways to fill the void. There are apps designed to help you limit screen time and stay mindful of your digital habits. Tools like screen time trackers can help manage your phone use. A digital detox can reduce overwhelming information and stimuli, allowing for mindfulness. This can improve relationships, improve mood regulation, and create a stronger sense of well-being. Make the digital detox a family affair. Set collective goals and support each other in reducing screen time. This can strengthen family bonds and create a healthier home environment.
Even temporarily, breaking up with our devices can seem daunting, but the mental health benefits are worth it. So, why not take the plunge? Challenge yourself and your family to a digital detox and see how it transforms your mental well-being. -Nidhi Jain
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