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Writer's pictureElizabeth Jean

The Impact of Screen Time on Mental Health, Sleep, and Dissociation



social media. screen.

In today’s digital era, screens are an inescapable part of life. From morning alarms to bedtime scrolls, we’re immersed in a world where information, entertainment, and connection are just a swipe away. While technology offers immense benefits, excessive screen time—particularly passive scrolling—can take a toll on mental health, disrupt sleep

patterns and contribute to feelings of disconnection or dissociation.


Mental Health: A Virtual Tug-of-War

Prolonged screen time, especially on social media, has been linked to heightened rates of anxiety, depression, and self-doubt. Social media platforms showcase highlight reels of others’ lives, often triggering comparisons that leave us feeling inadequate. Sensational headlines and the endless stream of notifications further overstimulate our brains, fueling a cycle of fear of missing out (FOMO), reduced self-esteem, and mental exhaustion.


While intentional screen use, like engaging with educational content or creative projects, is less harmful, it still poses risks without proper boundaries. Digital fatigue—the mental exhaustion from prolonged screen use—reduces our ability to relax and recharge.


Sleep Disruption: The Digital Roadblock

Screen time, especially in the hours before bedtime, can wreak havoc on sleep quality. The blue light emitted by devices interferes with melatonin production, the hormone essential for a restful night’s sleep. Over time, poor sleep quality not only affects our mood but also undermines emotional regulation, leaving us more susceptible to stress and irritability.


Dissociation: The Subtle Disconnection

Have you ever zoned out while scrolling, only to feel disoriented and disconnected from reality afterward? This is a form of dissociation—a state where we mentally check out as a coping mechanism for overstimulation or stress. Excessive screen time can amplify this, creating a cycle of avoidance and detachment from the present moment.


Taking Control: Strategies for a Balanced Digital Life

While screens are essential in our modern world, reclaiming control over your digital habits can foster mental well-being. Here are three research-backed strategies to reduce the negative impacts of screen time:


  1. Set Boundaries Around Screen time. Limit daily screen usage by setting clear boundaries. Use apps that track screen time or create “tech-free zones” in your home, such as during meals or an hour before bed. These practices not only promote better mental clarity but also improve sleep hygiene.


  2. Engage in Mindful Activities Replace passive scrolling with mindful, offline activities that ground you in the present. Journaling, reading, exercising, or spending time outdoors helps reduce stress and foster emotional resilience. These activities encourage self-reflection and minimize reliance on screens for stimulation.


  3. Practice Digital Detoxing Regular breaks from screens can restore balance. Whether it’s a weekend without devices or a few hours of unplugging each day, these digital detoxes lower stress and enhance focus. Use this time to connect with loved ones, explore hobbies, or simply relax without distractions.


Reclaiming Your Connection

Understanding the effects of screen time is the first step toward regaining control. By setting boundaries, prioritizing mindful activities, and incorporating digital detoxes, you can foster a healthier relationship with technology. Balance isn’t about avoiding screens altogether—it’s about creating intentional habits that promote well-being and meaningful connection in both the digital and physical worlds.


Take a step back, unplug, and remember: your mental health is worth more than any notification. Connect with us to help support your mental health.

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