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In today's digital age, screen time has become an integral part of our daily lives. Whether for work, leisure, or socializing, screens are inevitable, influencing how we interact with the world around us. While technology offers numerous benefits, excessive screen time can negatively affect our emotional and mental well-being. Excessive screen usage can lead to sleep disturbances, feelings of loneliness, brain overstimulation, and a sedentary lifestyle, all of which can adversely affect mood. Hence, it is important to set boundaries. We got in touch with Dr Gorav Gupta, Senior Psychiatrist and CEO, Tulasi Healthcare, New Delhi who shares how we can mitigate these negative effects and maintain a healthy, balanced lifestyle.

The Link Between Screen Time and Mood Changes

Dr Gorav shares that recent studies indicate a significant correlation between increased screen time and various mood disorders, including irritability, anxiety, and depression. Here are some of the ways that prolonged screen usage can negatively impact our mood:

1. Disruption of Sleep Patterns: One of the most direct consequences of excessive screen time is its impact on sleep. Screens emit blue light, which disrupts the natural production of melatonin, a hormone that regulates sleep cycles. Reduced melatonin levels can lead to difficulties falling asleep and maintaining deep sleep. Individuals who experience poor sleep quality often wake up feeling irritable and fatigued. Research suggests that late-night screen use can disturb the body's circadian rhythm, leading to issues like insomnia. As a result, insufficient sleep can exacerbate existing mental health problems and make emotional regulation more challenging.

2. Increased Feelings of Isolation and Loneliness: Despite screens providing a means to connect digitally, excessive use can lead to feelings of social isolation. Social media often fosters unhealthy comparisons, which can diminish self-esteem and create feelings of inadequacy and dissatisfaction. The constant barrage of curated images and success stories can heighten anxiety and contribute to depressive feelings. Furthermore, substituting face-to-face interactions with online communications can create emotional disconnection, leading to a deeper sense of loneliness.

3. Physical Inactivity and Its Effects on Mood: Long periods spent in front of screens are typically associated with a sedentary lifestyle, which negatively impacts physical health and mood. A lack of physical activity is linked to heightened anxiety and depression. Regular exercise triggers the release of endorphins, which promote feelings of calm and well-being. Conversely, a sedentary lifestyle reduces opportunities to reap these benefits, leading to irritability and lethargy.

4. Overstimulation of the Brain: Excessive screen time can lead to cognitive overload, especially when multitasking across multiple devices or applications. Continuous exposure to rapidly changing information, notifications, and images can overwhelm cognitive processing, resulting in mental fatigue. This state of cognitive overload can negatively affect mood, manifesting as irritability, frustration, and difficulty concentrating.

Strategies to Mitigate the Negative Effects of Screen Time

Dr Gorav shares some effective strategies to reduce the effects of screen time. This includes:

1. Limit Screen Time: Awareness of how much time you spend on screens is crucial for maintaining balance. Setting time limits can help prevent mood swings associated with excessive use, particularly regarding social media and entertainment platforms. Establishing a daily screen time limit and planning regular breaks for non-screen activities can help maintain a healthy balance.

2. Implement Regular Breaks: Adopting the 20-20-20 rule can help alleviate eye and mental strain. Every 20 minutes, take a 20-second break to focus on an object 20 feet away. This simple practice can relieve eye fatigue and provide brief mental respite from the constant stimulation of screens.

3. Prioritize Face-to-Face Interactions: Regular in-person social interactions are essential for emotional well-being. Rather than relying solely on digital communication, make a concerted effort to connect with friends and family in person. Engaging in deep, face-to-face conversations can reduce feelings of loneliness and enhance overall mood.

4. Establish a Digital Detox Routine: Designate specific times each day to disconnect from technology and engage in screen-free activities, such as reading, walking, or pursuing hobbies. Implementing a "screen-free hour" before bedtime can improve sleep quality and mitigate the harmful effects of blue light exposure.

5. Be Mindful of Social Media Use: Recognize the emotional impact social media has on your well-being. If you notice increased anxiety or depressive feelings after using social media, consider reducing your time spent on these platforms or unfollowing accounts that contribute to negative feelings. Curating a positive online environment can help minimize mood fluctuations.

6. Exercise Regularly: Physical activity is crucial for improving mood and countering the adverse effects of a sedentary lifestyle. Regular exercise reduces stress and anxiety by boosting the brain's production of feel-good neurotransmitters. Incorporating physical activities such as yoga, walking, or cycling can help alleviate the psychological consequences of prolonged screen time.

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