In today’s digital age, screen time has become an integral part of our daily lives. Whether for work, leisure, or social interaction, screens are inevitable, influencing the way we interact with the world around us. While technology offers many benefits, excessive screen time can have a negative impact on our emotional and mental health. Excessive screen use can lead to sleep disturbances, feelings of loneliness, over-stimulation of the brain, and sedentary lifestyle, all of which can adversely affect mood. Therefore, it is important to set boundaries. We contacted Dr Gorav Gupta, Senior Psychiatrist and CEO, Tulsi Healthcare, New Delhi, who explained how we can reduce these negative effects and maintain a healthy, balanced lifestyle.

The link between screen time and mood swings

Dr Gorav shared that recent studies indicate a significant association between increased time spent on screens and various mood disorders including irritability, anxiety and depression. Here are some ways in which prolonged screen use can negatively impact our mood:

1. Disturbance in sleep patterns: One of the most direct consequences of excessive screen time is its effect on sleep. Screens emit blue light, which disrupts the natural production of melatonin, a hormone that regulates sleep cycles. Low melatonin levels can make it difficult to fall asleep and maintain deep sleep. Individuals who experience poor sleep quality often wake up feeling irritable and tired in the morning. Research shows that late night screen use can disrupt the body’s circadian rhythm, leading to problems like insomnia. As a result, inadequate sleep can exacerbate existing mental health problems and make emotional regulation more challenging.

2. Increased feelings of isolation and loneliness: Despite screens providing a means to connect digitally, excessive use can lead to a sense of social isolation. Social media often promotes unhealthy comparisons, which can lower self-esteem and lead to feelings of inadequacy and dissatisfaction. The constant barrage of curated images and success stories can increase anxiety and contribute to depressive feelings. Additionally, online communication in place of face-to-face interaction can create emotional disconnection, leading to deep feelings of loneliness.

3. Physical Inactivity and Its Effect on Mood: Prolonged time spent in front of screens is usually associated with a sedentary lifestyle, which has a negative impact on physical health and mood. Lack of physical activity is linked to increased anxiety and depression. Regular exercise releases endorphins, which promote feelings of peace and well-being. Conversely, a sedentary lifestyle reduces opportunities to receive these benefits, leading to irritability and lethargy.

4. Excessive stimulation of the brain: Excessive screen time can cause cognitive overload, especially when multitasking on multiple devices or applications. Constant exposure to rapidly changing information, information and images can affect cognitive processing, resulting in mental fatigue. This state of cognitive overload can negatively affect mood, manifesting as irritability, frustration, and difficulty concentrating.

Strategies to Reduce the Negative Effects of Screen Time

Dr. Gorav shares some effective strategies to reduce the impact of screen time. This also includes:

1. Limit Screen Time: Being aware of how much time you spend on screens is important to maintain balance. Setting time limits can help prevent mood swings, especially those associated with excessive use of social media and entertainment platforms. Establishing daily screen time limits and planning regular breaks for non-screen activities can help maintain a healthy balance.

2. Implement Regular Breaks: Adopting the 20-20-20 rule can help reduce eye and mental strain. Every 20 minutes, take a 20-second break to focus on an object 20 feet away. This simple exercise can relieve eye fatigue and provide a little mental relief from the constant stimulation of screens.

3. Prioritize face-to-face interactions: Regular in-person social interactions are essential for emotional well-being. Instead of relying solely on digital communication, make a concerted effort to connect with friends and family in person. Engaging in deep, face-to-face conversations can reduce feelings of loneliness and improve overall mood.

4. Establish a Digital Detox Routine: Set aside specific time each day to disconnect from technology and engage in screen-free activities like reading, walking or pursuing a hobby. Implementing a “screen-free hour” before bed can improve sleep quality and reduce the harmful effects of blue light exposure.

5. Be careful with social media use: Recognize the emotional impact social media has on your health. If you notice increased anxiety or depressive feelings after using social media, consider reducing your time spent on these platforms or unfollowing accounts that promote negative emotions. Creating a positive online environment can help reduce mood swings.

6. Exercise regularly: Physical activity is important for improving mood and countering the adverse effects of a sedentary lifestyle. Regular exercise reduces stress and anxiety by increasing the production of feel-good neurotransmitters in the brain. Incorporating physical activities like yoga, walking or cycling can help reduce the psychological consequences of being exposed to screens for long periods of time.

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