How do Mobile Phones affect Mental Health?

 

In this blog post, we will try to discuss the impact of mobile phones on mental health. We will try to explain the impact of social media with scientific evidence and discuss ways to achieve digital well-being.

Studies have shown that an average person spends three hours and fifteen minutes using their smartphones every day. Nowadays, smartphones have brought about a revolution in our way of communication as well as in various professional and recreational activities. Now people get many benefits from mobile devices for work and life, but still it must be said that this technological convenience is also creating increasing mental health problems. Smartphones use two main ways to change our mental state: sleep loss through constant screen time and anxiety resulting from spending time on social media.

This blog post of ours will try to explain the positive and negative effects of mobile phones on mental health as well as review its causes. This discussion will overall suggest some evidence-based methods to manage smartphone technology intelligently and answer some frequently asked questions from readers. Let's start the in-depth discussion!

Mobile Phones and Mental Health

Today, everyone from children to adults can use smartphones in both constructive and destructive ways. Use it with awareness by knowing how its use can have positive and negative effects on our mental state.

Positive Effects of Mobile Phones

1) Instant Connection and Reduction of Loneliness

Today, people may have to stay away from their families for various reasons. For which, for people like the elderly/elderly who are separated from their families, those living away from their families due to work, students who are away from their families for higher education, etc., communication apps (with video calling facilities) like Zoom or WhatsApp have become important communication tools. Studies have shown that during the Covid-19 pandemic, about 68% of loneliness and social isolation have been reduced through such apps.

2) Mental Health Support at Your Fingertips

With the help of mental health care apps like Calm and Woebot, users can easily take advantage of various mental health services through digital channels. Studies have shown that a person can reduce stress by about 40% in eight weeks through such app-based daily practice.

3) Increase Productivity and Time Management

You can manage tasks by setting daily work goals and managing your work schedule using apps like Google Calendar and Todoist. Having control over your schedule increases your self-esteem and reduces anxiety in your workplace and daily life.

Negative effects of mobile phones

1) Addiction: Dopamine trap

Each new notification on a smartphone causes a surge of dopamine, which is almost like gambling addiction. And over time, it causes addiction and people become almost dependent on it. According to a 2023 study, about 47% of teenagers start feeling anxious when they are away from their smartphones, which indicates symptoms of Nomophobia.

2) Social media: Comparison trap

People, especially teenagers, mentally create an almost impossible social standard for scrolling Instagram or TikTok for a long time. A study by the University of Pennsylvania found that spending 30 minutes a day on social media leads to a decrease in self-confidence in teenagers.

3) Sleep Disturbance

Exposure to the blue light emitted from smartphones is associated with a risk of a decrease in melatonin production of about 23%. As a result, their sleep may be disrupted. And insufficient sleep can cause both irritability and depression. The long-term consequences of which can inevitably lead to serious mental health problems.

4) Cyberbullying and Online Harassment

The survey has shown that Cyberbullying can significantly affect up to 37% of young people and adults, who, in addition to being socially isolated, create anxiety among themselves. The serious impact of which sometimes leads to suicidal thoughts.

5) Physical Inactivity = Mental fatigue

Being addicted to playing online video games for a long time and being addicted to social media for hours reduces your physical movement. The World Health Organization has reported after a study that the chances of developing depression among those who lead an inactive lifestyle can increase by about 25%.

7 Effective Strategies to Protect Your Mental Health from Mobile Phones

1) Track and Limit Screen Time

You can ensure that you set daily limits on your social media usage through apps like Moment for iOS devices and StayFree for Android devices.

2) Activate “Do Not Disturb” at Night

To improve your sleep quality at night, turn off all notifications 1-2 hours before bed and activate Do Not Disturb.

3) Practice the 20-20-20 Rule

Follow the practice of looking at a distant object 20 feet away for 20 seconds every 20 minutes to avoid eye strain and mental fatigue.

4) Unfollow Toxic Accounts

Instead of toxic accounts, it is necessary to include educational accounts like @Headspace as well as body-positive, influential, and educational accounts as a whole.

5) Replace screen time with real-world hobbies

To get out of the virtual world, you need to do activities that keep your senses active and engage with the physical environment. For example, you can choose ways like walking, dancing, gardening, swimming, cycling or cooking according to your preferences and convenience.

6) Talk to a professional

To get out of phone-related anxiety problems, you can consult a professional on this subject and work according to his advice.

7) Model healthy habits for children

To keep children away from the influence of smartphones, it is necessary to set up a phone-free space like the dining table and support and encourage children to do outdoor activities.

Frequently Asked Questions (FAQs)

1) Can mobile phones improve mental health?

Ans): Mobile phones can improve mental health, when used purposefully. Insight Timer meditation app and MyFitnessPal fitness tracking service, Sanvelo CBT help its users cope with stress and monitor their mood and establish a beneficial routine. Studies have shown that mental health apps can reduce anxiety levels in their users after six weeks of instruction.

2) What are the symptoms of smartphone addiction?

Ans): There are four main signs for the development of smartphone addiction.

• The fact that the mobile battery is running out causes panic.
• You should avoid checking your smartphone frequently during conversations and work.
• People suffering from smartphone addiction fail to perform daily tasks properly.
• Physical symptoms such as eye strain or headaches may occur.

3) How does using a phone late at night affect sleep?

Ans): Our brain interprets the blue light signal of the mobile as daytime, which delays the production of melatonin. And this effect of the phone on the brain (REM) disrupts sleep and plays a serious role in regulating a person's emotions. Experts advise using soft music or reading books to improve sleep rather than using smartphones.

4) Is social media always bad for mental health?

Ans): Social media is not always bad for mental health. Being involved in positive groups on social media or using it positively can have a valuable impact. Mental health support organized on various social media (Ex-Reddit) or keeping yourself involved in small positive online communities can reduce the feeling of being alone.

5) How long should a digital detox last?

Ans): According to studies, a mind can restore itself within 24 hours. Therefore, the duration of a digital detox should be considered from 3 to 7 days to increase your focus and try to achieve creativity. Activities like "No-phone Sunday" should be included at the beginning and end of the week.

6) How can parents protect children from phone-related stress?

Ans): Parental Controls on Apple or Android phones help block inappropriate programs or functions.

Parents should have an open discussion about cyberbullying while educating children about the proper use of the internet.

Parents should encourage their children to participate in sports and arts to combat excessive phone use by their children.

 

Smartphones and their use cannot be changed or their presence can be avoided in this day and age. But people can limit their impact through controlled use. By actively engaging with people or social activities and by using technology like smartphones strategically, we can maintain mental health stability by maintaining comfort, simplicity, etc. By turning off unnecessary notifications and reducing the use of text messages, increasing talking on the phone or sometimes walking, talking, spending time with family or friends without the phone. Remember, these small habits can create positive lasting effects on your mental health.