The Interrelationship Between Screen Use & Mental Health
written by Fran Westwood
Photo by Eirik Solheim on Unsplash
Screens are ubiquitous. Whether in the form of smartphones, tablets, televisions, or computers, screens are a common part of life for most individuals in the modern industrialized world. For many people, they are nearby within minutes of waking up, and some kind of device is in hand until moments before falling asleep. Despite it being woven into almost every part of life—including relationships, work, education, research, news consumption, worship, exercise and more—technology is not always mentioned in the therapy room.
All relationships in life change us in some way. Technology plays a large, but sometimes hidden role in our lives. The internet, for example, is a tool that allows vast amounts of information to be accessed almost instantaneously. This means the average person can learn new skills, access alternate opinions that may challenge their thinking, and find ways to further their hobbies and share their passions with others. Technology also allows almost instant connection with others, which can be beneficial. These positive aspects of screen use can be substantial. That said, this quantity of data, and having connection with others available at all times, can also introduce issues. For some, the ability to stay present in a conversation without looking away at a screen is a dealbreaker in a relationship, and something they have struggled to find. For others, their own challenges staying focused on important goals due to smartphone use may surface when goals and passions in life are given space.
The hope here is not to criticize screen use wholesale, or to assume all technology use is negative. Rather, the aim is to normalize curiosity about the interrelationship between screen usage and mental health.
Many clients do share that they notice and are unhappy with how technology functions in their lives. When this conversation is opened, it turns out that some people experience significant discontent, discomfort, guilt, shame or fear about the role of technology in their own lives. Some also note complicated emotions about the impact on not only individuals but on communities and in the world at large, particularly with the explosive advent of artificial intelligence.
While it is very difficult for any research study to be conclusive in understanding which specific factors are impacting mental health, research on the impacts of screen use does show a correlation between increased usage and poorer mental health measures.
One study demonstrated that after three weeks of reduced screen time overall (less than two hours per day), measures showed improvements in depressive symptoms, sleep quality, stress and overall wellbeing. These studies are limited in that they don’t differentiate types of screen use, or what content is being consumed, all of which influence impact.
Another article published by the Ontario Psychological Association (OPA) explores the impact of screen use on young children, school-age children and teenagers, noting the possible negative effects on sleep and on cognitive and emotional development. The OPA is clear in saying all children are different, with unique needs and vulnerabilities related to technology. The OPA also suggests that the recommendation is not that screens be limited completely, but the more important thing is that parents take an active role with regard to how their children access technology. Perhaps this could be a helpful posture for people of all ages, to practice being an active participant in their screen usage. This could look like being attuned to one’s own responses and needs around technology, setting limits and boundaries that allow technology to be a support and not a hindrance in their flourishing.
Rather than making broad claims about screen use, the interest here is in opening the conversation. Noticing how certain consumption of technology, such as social media apps, may be influencing self-esteem through encouraged comparison to others, for example, may help someone realize how social media is amplifying challenges related to mental health. Once this is noted, one can decide if they want to make a change. Pausing to reflect on how technology is contributing to or detracting from overall well-being and relationship satisfaction, for example, can also lead to growth. Like any part of life, change requires noticing what is impacting us for good and for ill.
Technology is a tool; how does it function in your important relationships, work, passions, and recreation?
Digital resources can be a huge help in overcoming challenges, achieving goals and pursuing passions. Impulsive or habitual, unintentional screen time can also be a barrier to those very same things. Slowing down to reflect on how technology functions for you can be an opening to growth. The key here is reflecting without judgement. Many people already feel the weight of expectations as a parent, employee, partner, creator, and so on. Curiosity allows us to be reflective without judgement, with simple and open presence. This is productive noticing, and it supports growth far more than shame or external pressure.
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