As the online world has advanced, negative outcomes of too much internet use have emerged, including effects on mental health. Anxiety, depression, sleep deprivation and low self-esteem have shown to be directly related to many of our favorite online tools.
Social Media
Social media can create a need for validation. Receiving attention in the form of likes and views triggers a release of dopamine in the brain, causing feelings of pleasure, satisfaction and motivation. Posting and monitoring can be highly addictive, leading to depression and low self-esteem.
Manage social media’s adverse effects by setting daily time limits. Apps like Cold Turkey and AppBlock will monitor and shut down any apps on your devices according to boundaries you set.
Creating a more productive scrolling environment can also help protect your mental health. Be selective on the people and pages you choose to follow.
Constant Communication
Emails, texts and instant messages allow people to reach us 24/7. Constant notifications often cause feelings of anxiety and a need to respond immediately.
Setting downtime from constant communication is essential to a well-balanced life. Silence or place your cellphone in another room if you need a break. If necessary, silence all notifications except for phone calls.
Too Much Time Online
As easy as it is to fall into a rabbit hole of endless videos or games, excessive use of devices can disrupt sleep and lead to depression.
Blue light from electronic devices can slow or completely stop the release of melatonin, a natural sleep hormone. Prevent sleep deprivation and its associated effects by avoiding the use of electronic devices for two hours before bed.
Consider how much of your free time is spent online. According to Statista, the average person spends just under seven hours online every day. Instead of mindlessly scrolling, consider trying a new, more productive activity. People who engage regularly in activities like painting, cooking, music and sports are less likely to suffer from depression, according to a study conducted by the National Institute of Health.
The internet is an important tool for our modern lifestyles, but learning to balance online and offline activity is vital to maintaining good mental health.
