From mailing handwritten letters to dropping a text on mobile phones, we have surely come a long way. But with technological advancements, several challenges have also emerged.
One of the most prevalent concerns of the hour is increased screen time, which impacts individuals both mentally and physically, said Dr B Sarathi Goud, MBBS, MD Psychiatry, Kamineni Hospitals, LB Nagar, Hyderabad, sharing that he often witnesses the repercussions of prolonged screen exposure in his patients. Speaking with the OnlyMyHealth team, the expert discussed the consequences of unmanaged screen time and shared ways to tackle them.
Also Read: Impact Of Excessive Screen Time On Mental Health Of Children
Impact Of Excessive Screen Time
“Prolonged screen exposure poses a multifaceted threat to well-being,” said Dr Goud.
Physically, increased screen time can disrupt melatonin production, leading to insomnia.
Extended use also contributes to digital eye strain, causing headaches and blurred vision, the doctor added.
Additionally, using a phone, TV, and laptop for a long time fosters a sedentary lifestyle, leading to obesity and cardiovascular issues.
Excessive screen time may also contribute to social awkwardness and mental health challenges.
A 2017 study published in the Preventive Medicine Reports found that watching TV or using computers for more than 6 hours per day significantly increased the odds of moderate or severe depression, especially among women, suggesting that excessive screen time may be a risk factor for depression in adults.
In children, early exposure to screens can lead to decreased cognitive abilities and academic performance in later years, according to a study published in the journal Cureus. Researchers also found that excessive screen time affected language development as it lowered the quantity and quality of interactions between children and caregivers.
How Much Is Too Much?
While the ideal amount of screen time can vary based on individual needs and responsibilities, general guidelines recommend limiting recreational screen time to two hours per day for adults, said Dr Goud.
He further recommended striking a balance between screen use for work and leisure and maintaining other aspects of a healthy lifestyle, such as exercise and social interactions.
Also Read: How To Gently Minimise Screen Time In Kids: Expert Shares Tips
How To Manage Screen Time?
To manage screen time effectively, here are some tips:
- Set achievable goals by identifying non-essential screen activities
- Create a daily schedule allocating specific times for work-related screen use, leisure, and breaks
- Prioritise physical activity for both well-being and as a break from screens
- Designate tech-free zones at home to encourage face-to-face interactions and better sleep hygiene
- Utilise screen time monitoring tools for accountability and establish limits
- Engage in screen-free hobbies like reading or gardening
- Practice mindfulness techniques to manage stress and break the cycle of constant screen engagement
Conclusion
In today’s time, breaking away from screens can be a challenge, particularly because the majority of our social and professional lives rest on them. But by recognising unnecessary screen usage, prioritising self-care, and indulging in screen-free activities, you can manage your screen time efficiently. While it may be difficult to cut down on screen time completely, by establishing certain limitations, you can practise discipline.