How can we manage screen time for good mental health?

 

How can we manage screen time for good mental health?

In our busy lives, screens have taken up a lot of space. From laptops to smartphones and tablets to TVs, screens control our daily lives for work and entertainment. Technology is essential for personnel progress, but at the same time, excessive screen time can cause detrimental effects on mental health. Literature has shown that it can lead to severe mental disturbances like depressive disorder, anxiety, and introversion, sleep disturbance, and delayed mental growth in children. So, it is important to address this problem, and in this blog, I will try to explore the strategies and tips with which we can achieve a balance with screen use.

Impacts on mental health

Let's look at how screen time affects mental health:

Sleep disorders: Melatonin is a hormone that regulates the sleep cycle. But its output is affected by the blue light of the screen. This can cause disorders such as sleep disturbances, distraction and sleep deprivation. This further gives rise to various mental health issues. 

Anxiety and depression: when you are continuously involved with social media, you withdraw yourself from the real world. And this attitude will lead to loneliness, inadequate confidence, and anxiety. The comparison culture on social media platforms often enhances feelings of inferiority. 

Reduced physical activity: Regular exercise is essential to maintaining a healthy lifestyle. If we enjoy screens more than necessary, we have less time for physical activity. Through exercise, we can increase the release of serotonin, which reduces stress and anxiety, promotes vitality, and improves mood and overall mental health.

Screen time management strategies

Define your limits.

Establish a screen-free zone: There must be some areas in your house, such as dining and bedrooms, totally prohibited by digital devices, and you will be amazed by the outcomes if you develop this habit. We should turn off our screens at mealtime and continue that pattern before bed.

Establish a routine: We need to devise a proper schedule for duties, games, and meditation. As we wouldn’t mix work with play, try not to combine screen time with other activities, such as hobbies, physical exercises, and socializing.

Use apps to track screen time: Use specialized applications that keep track of screen time usage. The apps enable you to monitor and set restrictions that would be helpful to limit screen time usage.

The importance of a blue-light filter: As I described in the previous section, a digital screen is associated with the production of blue light rays, which are detrimental to the eyes and can cause sleep disturbances. So by using specialized blue light filtering software and blue light-blocking glasses, we can alleviate these harmful effects of the screen.

Follow Offline Activities
Keep you busy with physical activities; routine exercise is essential for mental health. Engage in activities such as walking, jogging, gym, yoga, or team support in daily practices to decrease screen time usage.
We should be involved in hobbies such as painting, reading, gardening, or playing a musical instrument that makes life enjoyable. These activities are very beneficial and provide an accomplished and screen-free environment.
Mindful practices
Be aware of why and how you use screens. Make sure your screen is mindful by avoiding mindless scrolling. Ask yourself whether the time spent on screen is beneficial or just a distraction. We should take a break from screens, especially during free time like weekends or vacations. During this time, try to involve yourself in natural activities, give quality time to your loved ones, or engage in relaxing practices without digital interaction.

Develop social interactions
We should promote social interaction by involving ourselves in gatherings and trying to communicate face-to-face rather than through digital communication. Use social media wisely by limiting it to a specific time of day and avoiding mindless scrolling. It will create a sense of fulfillment, enhance confidence levels, and alleviate feelings of isolation. Try to un-follow accounts that are mind-draining and follow those that are inspiring and promote character-building.

Producing a supportive environment

Personal struggles are essential, but if we create a supportive environment at home and work, this would be very helpful in managing screen time.
We should develop some direction for screen use, such as no screen before, during meals, or at bedtime. As a family, we should engage in games, gatherings, and evening gossip with tea. It will not only make our relations strong but also keep us safe from screen usage.
At the workplace, we should follow pause and relax strategies that will promote screen breaks and enhance work efficiency. If you are the boss at work, try to develop guidelines for colleagues to take regular breaks away from screens and indulge in face-to-face meetings when possible.

In summary, Controlling screen usage is essential for better mental health. Screen time can be balanced more healthily if you establish clear boundaries, use technology wisely, prioritize offline activities, engage in mindfulness practices, and create supportive situations. These programs protect your mental health while also improving your overall quality of life. Remember, the goal is to utilize screens in a way that promotes and enhances your mental health, not to reject them.