Did you know that every year, around 1 in 4 people experience a mental health problem in England? With more digital gadgets than ever and expanding social media identities of 54.8 million electronics will take a toll on everyone's mental health (if they haven't already).
Excessive screen time has shown a significant impact on mental health, triggering depression, anxiety and low self-esteem just to name a few. And these side effects are only going to keep on rising!
Don’t increase the likelihood of experiencing these side effects, you have the power to stay in control of your mental health. Today, dive in with us and learn about the digital impact on mental health and strategies to manage your digital devices, so you can have a better quality of life.
Overview of the impact on mental health/habits/addiction
When you think of digital devices and mental health, the first topic that jumps to your mind is probably screen time. But the truth is, there’s a range of other risks, such as the following:
Increased anxiety and depression
Often with a digital device, you’re exposed to more idealised content, which can result in negative self-comparisons. There’s also a risk of diminished self-esteem and distorted self-image, all of which are major risk factors of depression. Moreover, constant connectivity to social media can induce anxiety about a fear of missing out on important information or events, leading to sad feelings.
Difficulty sleeping
Using electronic devices too much can majorly affect your sleeping patterns. As screens often emit blue light, they can inhibit the production of melatonin, a hormone that regulates sleep. As a result, it can be difficult to fall asleep at night-time, reducing sleep duration and quality. Which, as a result, can increase your chances of depression and anxiety.
Withdrawn social engagement
Excessive use of devices can be isolating, making you less social without realising it. The constant presence of devices can prevent you from being “physically present’ due to disengagement in a social setting. Moreover, using digital devices, such as texting during meals with friends, can decrease feelings of closeness and reduce the enjoyment of being together.
Triggered inflammatory response
Research shows that blue light exposure from digital devices can trigger stress and inflammatory responses. With excessive digital use and blue light exposure, there’s a risk of inflammation in the eyes, causing tissue damage and problems with sight.
Simple digital fasting strategies
There are a ton of disadvantages to using digital devices. But you don’t need to experience them if you know how to navigate around them. One way of doing it is through a digital fast, i.e you remain off your device during certain times.
State the purpose of your fast
Before you undergo a digital fast, you need to state your purpose. Simply write down why you are unplugging, what you’re unplugging from, the times you want to be away from your device and what you want to gain from the fast. For example, it could be more engagement, better sleep quality or just more time to do other things.
Start small
In order to be consistent and see the fast, you don’t want to dive fully in. Start small by allocating yourself small periods without any tech devices. This could be an hour before bed, one hour first thing in the morning, or during meals.
Use apps
If you need that extra push to remain offline, then there are a ton of apps that can help you stay on track with your fast. For iPhones, you have ScreenTime, and for laptops or Androids, there are apps like Freedom that can block your phone from using certain websites/apps during specific times.
Allocate device free areas
To support your fast, you might want to assign certain areas of your home as a device-free zone. Begin with communal areas like the living room, dining room or even a corner of the bedroom. Then use signs and gentle reminders to show they’re device-free areas.
Do a weekend or day detox
Digital fasting does not have to be every day; if you want, you can assign certain days or weekends to shut down your device. When you have device-free days, you can plan for offline activities like reading, exercising or certain hobbies.
The box breathing exercise to reset focus
One way of recentering yourself amongst digital distractions is to try to regain control over your breathing. One simple method is box breathing. To do this, simply:
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Slowly inhale through your nose on a count of four seconds
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Hold for four seconds
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Slowly exhale for four seconds
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Repeat several times, seated or walking outside, taking in the sounds around you.
The bottom line on digital devices and mental health
Overall, while digital devices have been revolutionary in the way we live our lives, work and exercise, they do have downsides. Overuse has been shown to disturb sleep, cause inflammation, increase anxiety, depression and contribute to social withdrawal, to name a few.
To reduce these risks, digital fasting is one strategy that can help you stay in control of your life and reconnect with your friends, family and surroundings. Before you undergo a digital fast, remember to state your purpose, timings and method before doing so, to help you have clarity and stay consistent.
Want to optimise your health even more? Check out our top recommendations for healthy habits in 2025.