Is increased screen time affecting my mental health?

Question

Hello doctor,

I am a 34-year-old male currently working in a private company. I usually work with a laptop and phone after work. I do not feel like spending time with my kids. Whenever they come to play with me, I get irritated. I use my phone and other devices a lot at home. I tried a lot to avoid them, but it is causing frustration in me. Is my mental health affected due to this increased screen time? Will these gadgets affect my mental peace very soon? If so, how can I save myself from these issues? Please help.

Thank you.

Answer 1

Hi,

Welcome to icliniq.com.

I have read your query, and I can understand your concern.

Electronic gadgets are a basic need, but we get addicted to them. Using it more may lead to depression and isolate you from real life. You started spending more time on virtual sites like social media. You start losing the human touch. You must limit your screen time. Keep your mobile in another room. It will be difficult for a few days but it will be helpful. You should also follow the guidelines to deal with it. It will help you.

You should exercise for 30 to 45 minutes daily by at least going for a walk. It will uplift your mood.
You should do meditation for 20 minutes daily, just sit in one place in a comfortable position, and try to concentrate on your normal breathing. Do not stop or force yourself to avoid your thoughts. Just let it be. It will relax you.
You should eat healthy home-cooked foods and avoid junk food.
You must drink enough water.
You should spend quality time with friends and family daily or do video calls if you are away from your family.
You should spend time on creative hobbies like reading good books, writing journals, painting, drawing, and learning new skills or languages or musical instruments.
You should get seven to eight hours of sleep daily.
You must avoid tobacco, alcohol, and substance abuse.

Live your life do not just spend it. Be bold and confident. If you still have symptoms that persist after following the advice for four to six weeks, then you need to start medications for a short duration.

I hope this will help you.

Thank you.