The Effects Of Technology On Our Mental Health
Technology has transformed countless aspects of our lives, making daily tasks like shopping, researching, and staying in touch with friends more convenient than ever. However, while technology’s advancements have brought undeniable ease and speed, they may not always be benefiting our overall well-being. In fact, research increasingly shows that excessive use of social media and technology can undermine our workplace mental health and emotional stability, particularly when the experiences we have online are negative.
Studies suggest that prolonged social media use may gradually erode a sense of well-being, especially if it exposes users to harmful interactions or perpetuates unhealthy comparisons. For example, individuals who frequently encounter negative interactions online are more likely to report symptoms of depression. A telling study even suggests that stepping away from social media for a period can significantly boost life satisfaction and amplify positive emotions. This demonstrates that while social media provides connectivity, the quality of these connections matters immensely.
The Impact on Young People
Young people, in particular, are especially susceptible to the negative impacts of social media. As they grow up, much of their socialization and self-perception are shaped through online interactions. Dr. Peggy Kern, a senior lecturer at the University of Melbourne’s Centre for Positive Psychology, emphasizes that the effects of social media on young individuals might extend further than we realize.
“Communication has become mediated through technology, impacting young people’s skills in face-to-face communication,” Dr. Kern explains. “While this makes it possible to communicate widely and rapidly, it also can lose the social aspect that makes us human. Connectivity can mean a lot of superficial relationships, but lacking the intimacy that comes with deeper connections.”
The speed and accessibility of communication have brought convenience but also added pressures to keep up constantly, which may strain mental health. The long-term effects of this rapid communication culture—both positive and negative—are still unfolding.
Social Media and Self-Esteem
The statistics paint a vivid picture: nearly eight in ten Australians are on social media, and over one-third check their platforms more than five times a day. Among 18-to-29-year-olds, 63% admit feeling excitement when their posts receive an unusually high number of likes. This reveals a critical connection between social media use and self-esteem, a vital component of mental well-being.
However, this excitement can lead to a damaging cycle of comparison. Social media often showcases idealized versions of life, leading users to compare themselves to others and feel inadequate. This comparison can prompt thoughts like, “I could never be like that” or “I’ll never have what they have.” Research also shows that social media can provoke envy, which in turn drives users to embellish their online personas, further fuelling this vicious cycle of comparison and dissatisfaction.
Body image is another area where social media exerts significant influence. Many users, particularly women, report feeling more self-conscious about their appearance due to social media’s emphasis on curated and filtered images. This heightened self-awareness can lead to body image insecurities, which in turn are linked to depression.
The Question of Healthy Use
While feelings of inadequacy, anxiety, and body image insecurity aren’t new, social media amplifies these issues. This raises an important question: is there a healthier way to engage with technology? Dr. Kern notes that defining “healthy” technology use is complex and varies by individual.
“As time spent online increases, there is a growing risk of problems—social, mental, physical—but we don’t know the exact tipping point,” she says. “It partly depends on how a person uses technology and how it makes them feel. A good question to ask is: ‘Are you okay being separated from your technology for a few hours, or do you start to feel anxiety?’ If so, it’s probably a good idea to take a break, spend time with others, or reconnect with nature.”
Signs of Negative Effects
To evaluate whether social media use is negatively affecting you, consider these warning signs:
- Low self-esteem
- Feeling down when viewing others’ posts or lifestyles
- Wishing you had someone else’s life
- Relying on social media as your primary form of entertainment
- Feeling compelled to share every moment online
- Experiencing disconnection from friends and family due to fewer face-to-face interactions
If these symptoms resonate, it may be time to rethink your relationship with technology.
The Case for a Technology Detox
One increasingly popular strategy to combat the negative effects of social media is to implement a technology detox. This practice involves deliberately stepping away from devices and platforms for a set period, allowing individuals to reset their mental and emotional states.
1. Set Tech-Free Zones and Times
Designate specific areas or times where technology is off-limits. For example:
- Evenings: Avoid using your phone an hour before bedtime to improve sleep quality.
- Mealtimes: Keep phones and other devices away from the table to foster meaningful conversations.
- Social Gatherings: Encourage friends to put their phones in a basket during gatherings, focusing instead on face-to-face connections.
2. Limit Notifications
Turn off non-essential notifications to reduce the urge to check your phone constantly. This small change can significantly decrease stress and distraction.
3. Plan Offline Activities
Dedicate time to activities that don’t involve screens, such as reading, exercising, or engaging in a hobby. Spending time outdoors is particularly beneficial, as it can improve mood and reduce anxiety.
4. Take Regular Breaks
Commit to short but frequent breaks from technology. For instance, try a “24-hour detox” every weekend or a “device-free” evening once a week.
5. Practice Mindfulness
Mindfulness exercises, such as meditation or yoga, can help you become more aware of your technology habits and make more conscious choices about how you spend your time.
Finding Balance
Implementing a technology detox doesn’t mean cutting off all technology forever. Instead, it’s about establishing boundaries and creating a balanced relationship with devices. By gradually reducing dependence on technology, individuals can regain control over their time and energy, focusing instead on activities that nourish their mental health and foster real-world connections.
Seeking Support
If you’re struggling to manage social media’s impact on your mental health, reaching out for support is crucial. Consider speaking to your GP or accessing trusted resources, such as:
- Beyond Blue: Call 1300 224 636 for 24/7 support or visit their online forums.
- Lifeline: Access 24/7 crisis support by calling 13 11 14 or using their online chat service at lifeline.org.au.
- Head to Health: The government’s digital mental health gateway offers a range of resources at headtohealth.gov.au.
In emergencies, always call Triple Zero (000).
Final Thoughts
While technology and social media have become integral parts of modern life, it’s essential to strike a balance that promotes mental and emotional well-being. By being mindful of how you use technology, setting boundaries, and incorporating a regular technology detox, you can mitigate its potential downsides while still enjoying its benefits. The key is to reconnect with what truly matters—whether that’s meaningful relationships, personal growth, or simply enjoying the present moment.
Additional Steps for a Healthier Relationship with Technology
To further expand on creating a balanced digital life, consider these actionable tips:
- Track Your Screen Time Use apps or built-in phone features to monitor how much time you spend on social media or other apps. Awareness is the first step to making changes.
- Create a Digital Curfew Set a specific time each night to power down your devices. This can improve both sleep quality and mental clarity the following day.
- Declutter Your Digital Space Unfollow accounts that make you feel inadequate or anxious. Curate your feed to include positive, uplifting, and inspiring content.
- Communicate Your Boundaries Let friends and family know about your commitment to reducing screen time. This can help set expectations and encourage others to join you in creating a healthier tech balance.
By taking these steps and prioritizing a technology detox, you can build habits that enhance your mental and emotional well-being while still enjoying the many benefits technology has to offer.
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