Does Screen Time Make Anxiety Worse?
Living in the technology age, digital health habits are a constant cultural conversation. We often hear calls to unplug or reduce screen time for the sake of our mental health—but does screen time actually increase feelings of anxiety?
Experts say yes—keep reading to learn why, and what you can do about it.
What Is Screen Time?
According to Merriam-Webster, screen time is defined as “time spent watching television, playing a video game, or using an electronic device with a screen (such as a smartphone or a tablet).”
For most of us, screens are a constant companion, whether we’re scrolling social media, chatting with friends over text or video chat, streaming our favorite show, or shopping for a new pair of shoes. It’s become second nature, something we often don’t even think about—but something that has progressively taken over more and more of life for many people.
Does Screen Time Make Anxiety Worse?
As technology and digital devices like smartphones, laptops, and tablets have become more and more intrinsic to daily life, researchers have begun studying the impact that screen time has on our mental and physical health. The results speak for themselves: higher screen time has been associated with higher levels of stress and anxiety. In fact, one study found that adolescents who spend more than five hours per day on digital devices are 70% more likely to have suicidal thoughts or actions than those who spend less than an hour a day.
Why Does Screen Time Make Us Feel Anxious?
We’ve seen that screen time can increase feelings of stress and anxiety—but why is that the case? The truth is, there are a wide variety of factors that can contribute to screen time having a negative impact on your mental health.
Comparison
Excessive screen time and social media use are directly tied to feelings of comparison and low self-esteem. This is because, when a person is constantly taking in content of other people’s “perfect” lives, it can be difficult to avoid comparing your own life to others’ lives. The feeling that you can’t keep up or that other people have the money, partner, appearance, or lifestyle that you dream of can lead to stress, anxiety, and overall dissatisfaction in life.
Sleep Disruption
Screen time before bed can lead to insomnia or disrupted sleep due to the blue light emitted by devices like smartphones or tablets. Frequent sleep deprivation or poor sleep quality can affect all aspects of your physical and mental health, including leading to increased feelings of anxiety.
Social Isolation
While screen time and digital devices can be great tools for connection, allowing people to stay in touch with friends and family members who live far away, they can be equally dangerous to social health. This is because the ease of digital connection can make it easy for people to take a step away from in-person social interaction in favor of digital connection. However, consistent social interaction is key to mental health, and social isolation can negatively affect anxiety levels. Additionally, when social interaction becomes irregular, it can lead to an increase in social anxiety as a person begins to feel out of practice socially.
Overstimulation
Digital devices bring a constant barrage of notifications, ads, colors, sounds, and information to take in. This overstimulation makes device use overwhelming, and can lead to the feeling that there’s always something that needs to be looked at or kept up with. Additionally, the endless scroll of social media platforms causes the brain to constantly crave dopamine and expect stimulation. Long-term, this can lead to feelings of anxiety.
How Can I Reduce My Screen Time?
There are a number of different ways you can intentionally lower your screen time and become more present in daily life.
Schedule screen-free time as a part of your daily routine
Utilize apps that help decrease screen time
Turn off unnecessary notifications like shopping apps and social media updates
Develop meaningful screen-free hobbies so that you aren’t just cutting something out of your life—you’re replacing it with something more valuable and beneficial to your mental health
For more ideas, read our blog on our therapists’ favorite ways to reduce screen time.
Learn How to Manage Anxiety and Cultivate Better Screen Time Habits With the Team at Aspire Psychology
Whether you’re looking for support in building healthier screen time habits or feel as though your current device usage is making you feel increasingly anxious, distracted, or unsettled, you don’t have to navigate the path forward on your own.
When you partner with one of the expert therapists at Aspire, you’ll receive personalized support as you work toward a life that better serves you, and evidence-based care in treating mental health challenges that may have emerged as a result of the chronically online age.
Ready to get started? At Aspire, we offer in-person therapy services in Portland, Oregon, as well as telehealth support across Oregon and Washington. Submit a brief inquiry form to learn more.
