What is the impact of smartphone on mental health?

Question

Hello doctor,

I have been experiencing a sense of overwhelm recently, and I am contemplating the potential impact of my smartphone on my mental health.

Is there a correlation between the two?
Can excessive screen time negatively affect one's mental well-being?
Do you have any recommendations for establishing a healthy balance or utilizing my phone in a manner that does not contribute to heightened stress levels?

I am actively seeking guidance on managing the equilibrium between technology and life. Your insights would be appreciated.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

Thank you for seeking assistance from a psychiatrist. I understand your problem, and it is a common issue in today's generation. To address this, you should limit the use of mobile devices. Constant exposure to screens leads to the continuous release of dopamine in your brain, resulting in symptoms such as headaches, sleep disturbances, easy irritability, and lack of concentration. Avoid using your phone within half an hour before going to sleep and immediately after waking up. Charge your mobile in a different room and utilize a grey screen at night. Additionally, follow the lifestyle recommendations below to maintain a healthy tech-life balance.

Exercise daily for 30 to 45 minutes, such as going for a walk.
Practice meditation for 20 minutes each day. Sit in a comfortable position, concentrate on your normal breathing, and let your thoughts flow without forcing yourself to stop them.
Consume healthy, home-cooked meals and avoid junk food.
Ensure you drink an adequate amount of water.
Dedicate quality time to spend with friends and family daily.
Engage in creative hobbies like reading, journaling, painting, drawing, and learning new skills, languages, or musical instruments.
Prioritize seven to eight hours of sleep each night.
Avoid tobacco, alcohol, or any substance abuse.
Live your life; do not just spend it.

I hope this will help you.

Thank you.