Technology & Depression

Over the past several years, researchers have found significant evidence that the rising rates of anxiety, depression, and suicide are linked to the now pervasive use of technology. In fact, a huge spike in mental health problems among children, teens, and young adults appears to coincide with the mass introduction and adoption of the iPhone beginning in 2010 (for the full story on this, see Jean Twenge’s books, iGen, and Generations,or Jonathan Haidt’s recent book, The Anxious Generation).

The problem here, of course, is that phones and computers are now a permanent fixture in our lives. However, when we understand the problems they pose for our mental health, we can find creative ways to reduce their negative effects. Here are some areas to consider:

INFORMATION OVERLOAD

∙ Constant Connectivity: The internet delivers vast amounts of information, which can be overwhelming. The constant flow of news, social media updates, and notifications can lead to anxiety about missing out or feeling the need to stay updated at all times.

∙ Negative News Cycle: Constant exposure to distressing news can increase feelings of helplessness and anxiety, particularly during crises or events that evoke widespread fear (e.g., politics, natural disasters, mass shootings).

SOCIAL MEDIA AND COMPARISON

∙ Social Comparison: Social media platforms showcase idealized versions of people’s lives, leading to unhealthy “upward comparisons”. This can result in feelings of inadequacy, low self-esteem, and increased depression and anxiety. As the adage goes, “Comparison is the thief of joy.”

∙ Fear of Missing Out (FOMO): The desire to stay connected and included in social events or trends can create anxiety, especially if individuals feel left out.

CYBERBULLYING AND ONLINE HARASSMENT

∙ Increased Vulnerability: Digital technology allows for anonymous communication, which can lead to cyberbullying or harassment. Victims may experience heightened anxiety, depression, and isolation.

ADDICTION AND DEPENDENCE

∙ Technology Addiction: Excessive use of technology, including smartphones and video games, can lead to addictive behaviors, causing people to neglect real-life relationships and responsibilities, increasing anxiety and depression.

∙ Withdrawal Symptoms: Reducing screen time or disconnecting from technology can lead to withdrawal symptoms, including increased anxiety and irritability.

SLEEP DISRUPTION

∙ Screen Time Before Bed: The blue light emitted by screens can interfere with melatonin production, disrupting sleep patterns. Poor sleep quality is closely linked to increased anxiety.

∙ Late-Night Notifications: Constant notifications can interrupt sleep and lead to anxiety about waking up to missed messages or alerts.

IMPACT ON RELATIONSHIPS

∙ Reduced Face-to-Face Interaction: Overreliance on digital communication can lead to a decline in face-to-face social skills, resulting in anxiety during real-life interactions.

∙ Miscommunication: Text-based communication can lead to misunderstandings, which can cause anxiety in social situations.

PERFECTIONISM AND PRESSURE

∙ Expectations of Instant Response: Expecting immediate responses in digital communication can create pressure and anxiety, especially in professional or personal relationships.

∙ Perfectionism in Online Presence: The desire to maintain a perfect online persona can lead to chronic stress and anxiety.

HERE ARE SOME SIMPLE THINGS YOU CAN DO:

Spend more time in the real, physical world

∙ Remember, we are physical beings who were designed to live in small groups, in the physical world. Being in the physical world in the company real people—people you like, have fun with, and make you feel good— is the best natural antidote for anxiety and depression caused by technology overload.

∙ Research shows that fewer meaningful relationships are more conducive to mental health than large numbers of superficial online relationships. And when you are in the physical company of people you like, your brain produces oxytocin which promotes a sense of well-being.

Physical exercise: Perhaps the best-ever antidote for anxiety and depression

∙ Exercise of any kind increases dopamine, serotonin, and epinephrine—natural antidepressants manufactured by your brain. Exercise lowers your cortisol (the body’s stress response hormone) and gives you a feeling of relaxation and well-being. It takes about 30 minutes of moderate aerobic exercise to begin to feel the dopaminergic benefits.

∙ Playing sports, especially as a member of a team, provides exercise plus social interaction— a double-boost to your mental health.

Limit Technology at bedtime

Good sleep hygiene has a major effect on mood. Here are some tips:

1. Set a digital curfew: Turn off all devices at the same time each night, at least one hour before bed. 

   
   

2. Reduce blue light exposure: The blue light from screens can disrupt your sleep by affecting your body's production of melatonin, a hormone that regulates sleep. You can reduce blue light exposure by: 

   1. o Using a blue light filter 

      o Turning down the brightness of your device 

      o Switching your device to nighttime mode 

      o Wearing blue blocking glasses 

      
      

3. Turn off notifications: Notifications can be disruptive and impact your sleep quality. Turn off all notifications at least an hour before bed. 

   ∙ Create a comfortable sleeping environment: Make sure your room is clean and airy, and your bed is comfortable. 

   ∙ Get enough light exposure during the day: This can make nighttime light less impactful. 

   ∙ Set up a charging station outside your bedroom: This can help keep electronics out of your bedroom. 

Take a social media break

∙ Research shows that going on a social media fast, or a news fast, can improve your mood. This is a worthwhile experiment you can do: See for yourself how much better you feel by taking a break from these often anxiety-producing influences. Make a daily journal, tracking your anxiety before going on a social media break, and after. You may be surprised at the results!

Life Beyond the Screen: Mindfulness, Meditation and Nature

∙ Experience moments of wonder: go to a park and observe nature and wildlife; you can discover calm and a sense of well-being simply by being still in the company of the natural world.

Gaming is good. But engaging in real-world challenges is better.

∙ When we live vicariously in the digital world (online games vs. real physical activity, online chat vs. real relationships, porn vs. dating, screen time vs. time spent in nature), we are missing out on the real-world experiences which provide some level of challenge and risk, and help us develop mastery and grow as human beings. “Easy” may seem best in the short term, but for long-term growth challenges are the way to life success. And when you dive into life, and experience real contests and victories, you’ll find it’s way more exciting—and rewarding— than any movie, TV series, or video game.