In recent years there’s been a collective shift of understanding that mental health is just as important as physical health. It isn't something that can be ignored and should not be taken for granted. Mental health refers to how we think and feel about ourselves and our world, and it affects how we cope with life's stressors. In this digital age, we are more connected than ever through social media, video chat apps like FaceTime or Google Hangouts, email, texting apps like WhatsApp or iMessage, etc. These have made it easier to stay in touch with friends and family, but what do these new technologies mean for our mental health? How can these new digital interactions impact our ability to understand one another? And what are the negative impacts of being constantly connected?

Inability to switch off

Many people, even those with no mental health issues, have trouble switching from the digital world. The inability to shut off from work or even stop checking social media apps is a widespread problem. For those with mental health problems, this inability to switch off can be a significant source of stress and may worsen existing symptoms.

It can be challenging to know when to disconnect from technology, mainly when people online may expect you to be available. If you are having trouble turning it off or know someone who might, it is a good idea to limit the time spent online and set rules for yourself about when you should be offline.

Contributes to overwhelm and overload of information

There are many ways that technology can contribute to overload and overwhelm. To stay connected, people may check their devices numerous times per day. Often, these are short, mindless glances at email and social media notifications. This constant connectivity can contribute to overwhelming feelings and can take a toll on mental health. In this way, technology can create a sense of being "always on" that can be difficult to manage. For those in a profession that requires them to stay connected this way, such as social media content creators or those who need to be available to fix common technical problems and find the information they need to get the job done, it may be necessary to keep on top of emails, texts, and updates. But for those who don't need to be constantly connected, it's essential to set boundaries and make a conscious effort to unplug.

Isolation and Depression

The feeling of being left out is very common in childhood and adolescence, but it is also an issue in adulthood. The digital world offers many opportunities for people to connect, but it also makes it easier for people to avoid real-life interactions. For example, online gaming is a form of social connection but does not provide the same benefits as face-to-face relationships. Research has shown that it can negatively affect mental health and increase feelings of depression. Technology is not inherently good or bad. It's about how we use it. If you notice yourself avoiding real-life interactions to stay connected to your devices, it might be time to take a step back and put yourself in some IRL situations. You might also want to try and reconnect with yourself on a spiritual level. Earthly Soul is a an excellent resource for information and support in a more holistic approach.

Sleep Disruption

Sleep is a critical part of mental health. It is necessary to help us process thoughts and feelings, be creative and be at our best during waking hours. It is during sleep that our brains process memories and emotions so that we can make sense of them. For most people, sleep should last around eight hours. While some people can get by on less sleep, studies suggest that this is not very common. For those who need eight hours of sleep, the effects of digital devices on sleep can be harmful. Little things, such as minimising light in the bedroom and setting a sleep schedule, can help. Additionally, putting devices away at least an hour before bed can help to minimise adverse effects.

Distorted view of the world

Social media is often criticised for making people feel as though their lives aren't "good enough," leading to feelings of inadequacy and anxiety. Worrying about comparing yourself to what you see online can harm your mental health. While it is okay to have goals and dreams for your future, comparing yourself to others is unhelpful and can be destructive. It is important to remember that the pictures you see on social media are often carefully curated and do not represent real life. Avoid feelings of inadequacy by comparing yourself to who you were yesterday, not to who someone else is today.

How to combat the adverse effects of social media and a digital lifestyle

While there can be many disadvantages to being online and staying connected digitally, there are also many benefits. From being able to communicate with others who are interested in the same things, you are helping you to learn more about the world and connect with family and friends you aren't able to visit locally. There are also many opportunities to earn a living and create a whole new business or career path for yourself.

But knowing when to switch off is vital, and being able to combat the adverse effects of being online constantly will support your mental health and wellbeing. These tips can help you to do just this.

Set goals for how you want to use your digital devices. If you're going to limit your screen time, write down how much time you want to spend on devices (and which ones) and create a plan for achieving that goal.
Try to unplug at least one day a week. This can be any day, but you might choose a day you know you are particularly busy.
Practice mindfulness. Try to live in the present moment and be mindful of your thoughts and feelings.
Try face-to-face communication. This can be with friends or family or even a stranger.
Try new activities. New experiences can help clear your mind and give you a break from your usual routine.
Try journaling. This can help you process your thoughts and feelings.

Bottom Line

While there are many benefits to living in a digital world, it is essential to remember to take time to unplug and be mindful of how our use of technology can impact our mental health.

The Effects of the Digital World on Your Mental Health