Here are a few key findings that science tells us about how technology affects our mental health and wellbeing:

  • A study conducted by Swansea University found that heavy internet users experience withdrawal symptoms when they stop using the internet.
  • A team of Australian researchers found that adolescents may develop poorer mental health through excessive use of the internet
  • The University of Gothenburg in Sweden has linked substantial cell phone usage to depression in young adults
  • Facebook use leads to a decrease in happiness and overall life satisfaction, as found by a study conducted at the University of Michigan
  • A study conducted at Duke University also found that on days that they use technology more, adolescents experience more conduct problems and higher ADHD symptoms compared to days they used technology less. On the days where these same teens used technology to a greater degree, experienced lower levels of symptoms pertaining to depression and anxiety

Thanks to rapid advancement in technology, people are more connected than ever before. We are in touch with our friends and family and constantly updated about the latest headlines in the news and the latest trends around the globe. There are advantages to using technology, but we must try and not turn a blind eye to the various detrimental physical and psychological effects of using it.

Psychological effects:

Isolation

Social media may not always show results that support the fundamental idea of bringing people together. A 2017 study in young adults aged between 19 and 32 years old found that people who use social media are three times more likely to feel isolated socially when compared to people who did not use social media as frequently. Setting time limits on social apps and exploring other ways to limit the use of social media may help reduce feelings of isolation in some people.

Depression and anxiety

A 2016 review aimed to look into the possibility of linking the use of social media networks to mental health issues such as anxiety and depression. Despite mixed results, people who had unequivocal social media support showed lower levels of depression and anxiety. The reverse was also true for people who thought they had more negative social interactions online. These people were more prone to social comparison and experienced higher levels of depression and anxiety. The determining factor as to how social media will affect your mental health revolves around the nature of interactions you have on social media platforms and the people you have those interactions with.

Physical effects:

Eyestrain

Handheld tablets, computers, and smartphones can engross a person for hours at a time. Symptoms of digital eye strain include dryness of the eyes and blurred vision. Eyestrain can also cause pain in the head, neck, shoulders, or even other parts of the body. The brightness of the screen and the glare it produces, along with how long you look at the screen can lead to eyestrain. How far or how close you position yourself from the screen and posture issues can also lead to eyestrain. The key to prevent experiencing eye strain is to take breaks regularly from your screen and should be checked by an optometrist if you experience symptoms of eye strain. The 20-20-20 technique helps reduce eye strain. This technique can prove to reduce eye strain for people who stare at screens for long periods of time.

Poor posture

The way most people use their computers and mobile devices can lead to poor posture and musculoskeletal issues over time. The typical slouched position can put unnecessary pressure on your neck and on your spine. Hunching down and looking forward is usually how most of us use our devices, right? A 5-year study published in the journal called Applied Ergonomics found that texting on a mobile phone can cause neck or upper back pain in young adults. Although the effects were short-term, some people experienced long-term symptoms too. Age and duration can also dictate how texting will physically affect you, but it is a better idea to take the correct steps to ensure you do not experience those symptoms. Taking standing or stretching breaks can reduce the strain on your body, walking around and keeping your muscles loose can help avoid tension which may lead to incorrect posture.

Sleep issues

A study conducted in 2014 concluded that blue light from our cell phones - which is responsible for cognitive stimulus - disturbs the circadian rhythm of one’s body, leading to sleep issues if used close to when one has to go to sleep. The disturbance of the circadian rhythm makes it difficult to sleep and can decrease levels of alertness the next day. It is recommended that minimizing the usage of electronic devices a couple of hours before bedtime can reduce the impact of the blue light on our brains.

Reading a book, stretching, or even taking a shower can be used as alternative activities to unwind at the end of the day.

Reduced physical activity

Most forms of technology that we use daily validate being in a static position for periods of time. This promotes a sedentary lifestyle that is known to contribute negatively to health, by causing obesity, cardiovascular disease, type 2 diabetes, and in the worst of cases, premature death. It is essential to find ways to adopt a more active lifestyle. Not all tech is bad! Wearable devices and notifications from fitness applications can motivate you to remain active, preventing sedentary behavior in the short-term.

Considering technology rules the world around us, and we find ourselves succumbing to the incumbent tsunami of being dependent on technology, finding balance is key. Technology has unlimited advantages, and oftentimes we find ourselves so overwhelmed with how tech changes our lives that we forget how unrestricted use can affect us negatively. Our brains and our bodies need attention, and we must not forget that our mental and physical health takes precedence over the use of technology on a daily basis. Many physical and mental effects of technology are treatable, and it all starts with you taking care of yourself. Moderation is essential, anything is bad for you if consumed in not-so-moderate amounts. Experiment with being inaccessible, taking some time off from the hustle and bustle of the world of technology. Find what works best for you, so you can shape yourself to be the best possible version of you, that you can be.