Just like alcohol, tobacco and drugs, if not managed carefully, screen time can become an addiction that can damage your health and relationships.
Screen Addiction happens when we use too much technology during our day. This can be watching too much TV, playing video games, constant scrolling through social media, watching YouTube videos or using other Smartphone Apps.
Research shows that pre-pandemic, people spent an average of 3 hrs 15 mins on their mobile devices per day. With screen time ever increasing in our lives, it is important to recognise the signs of addiction and what steps can be taken to take back control of time spent online.
Time spent online can take up such a large part of a person’s waking hours, it is important that we understand how it can impact on a person’s mental health.
Gaming has become more popular than ever before and are available not only on consoles and computers but also right on your phone. Some of today’s most popular games include Fortnite, World of Warcraft, League of Legends, PlayerUnknown’s Battlegrounds, Roblox and several others. Part of what makes gaming so addictive are built in rewards, hidden features, and side quests. Every time an individual completes a level, beats a boss, kills an opponent, or unlocks a new player or level the individual receives a boost of dopamine, resulting in gaming-induced pleasure. Some games are never ending. Socially interactive games such as eSports have also become increasingly popular. Such games may be more socially engaging than one-player games but can also lead to a false sense of social interaction. Gaming can also be compounded with gambling (example: eSports betting) and lead to a dual addiction of both gaming and gambling.
Social media platforms such as TikTok, Instagram, Twitter, Facebook, Snapchat and others are highly addictive, and YouTube can also be grouped into this category. Every time an individual receives engagement via a “like,” “follow” or “comment” the individual’s brain releases feel-good neurotransmitters, ultimately resulting in wanting more engagement. Social media, like social gaming, can invoke a false sense of social engagement leaving individuals feeling isolated and alone. Endless scrolling of social media feeds, constantly refreshing feeds or binge watching TikTok or YouTube videos also serve as a way to fend of loneliness, fight off boredom and fill other psychological voids. Doomscrolling and a fear of missing out also play a large part in social media addiction. It is also important to note that social media addictions that involve vanity such as posting selifes, using filters, and a hyperfocus on physical appearance of self or others can transcend into other disorders such as body dysmorphia disorder or plastic surgery addiction and other ways of altering one’s physical appearance.
While Gambling Disorder is a diagnostic addiction unto itself, it is important to recognize and treat the pathological digital usage in tandem with pathological gambling when gambling is done virtually. Online gambling includes but is not limited to online casino games, online poker, online sports betting, eSports gambling, day trading, and cryptocurrency trading. As previously mentioned, Internet Gambling Disorder is recognized by the American Psychiatric Association as a diagnosable mental health disorder. Of all the various forms of addictions, including substance use addictions, gambling addiction has the highest rates of suicide. As such, it is imperative to address problem gambling as soon as issues arise.
Porn addiction involves obsessive and compulsive watching of porn, and often coincides with excessive masturbation, hypersexual disorder, and an emotional dependency to porn. Oftentimes porn addiction results in an individual’s sex life becoming less satisfying and becoming less interested in real sexual engagement. As such, porn addiction often results in real life relationships deteriorating. Excessive porn usage often results in feelings of shame, guilt, loneliness, sadness and frustration.
An online shopping addiction, also known as compulsive buying disorder, is a behavioral addiction that involves impulsive and compulsive buying of good and services online. Online shopping addictions often serve as a temporary way to induce pleasure and feel good, and as a way of avoiding negative emotions and evading boredom. Online shopping is not only about the purchasing in and of itself, but is also about the excitement of browsing prior to the purchase.
Individuals who are addicted to their work are often praised for being hard workers, and while there is great admiration for good work ethic, problems can arise when individuals become dependent on their work. The work becomes a means of escape, and relationships, mental health, and general wellbeing can suffer. While work addiction is different from digital addiction, there are often technological problems associated with work addiction, especially for those in executive level positions or others who do office-related work. For example, being tethered to your email, especially late at night or during other non-work hours, on weekends or holidays can be extremely problematic, resulting in problems connecting with family, increased stress, and other problems relating to psychological and general wellbeing.
Would they rather spend time watching videos on YouTube over playing outside or participating in a sport? This is a red flag to be aware of.
If your child is turning to a screen when they need a “boost” of happiness, or need to use it as a comfort when they are bummed out, this could be a sign of over-dependency.
Have you caught them on their phones or devices after lights out? Or when they should be doing homework or chores? This could be the sign of an unhealthy relationship with screens.
No relationships of any kind should not be built around a screen. At home, a fight or argument could stem from screen usage. Cell phone usage could be interfering with quality friend time.
If taking the phone, video game, iPad, etc. away from your child is a constant and frustrating battle. it is a withdrawal symptom.
Cognitive behavioral therapy (CBT) is a structured psychotherapy also known as talk therapy. The short-term treatment helps patients learn how to spot inaccurate or negative thinking. Over time individuals develop the skills necessary to view and handle challenges healthily and efficiently. During sessions, patients work with a mental health professional like a psychotherapist or clinical social worker.
For people who use technology to escape from crippling thoughts like lack of social or family support, cognitive behavioral therapy is an excellent treatment option for technology addiction. Patients can learn to positively restructure the way they use and view technology while in therapy.
Motivational enhancement therapy (MET) is a form of counseling therapy created to help patients battling substance use or behavioral disorders. The focus of MET is to overcome any ambivalence blocking the achievement of goals and rapidly motivating internal change. It is a collaborative and non-confrontational effort often used with other treatments like CBT or medication. During therapy, mental health professionals practice motivational interviewing to help patients identify their feelings during and right before technology use. Through this technique, individuals can discover how they rationalize or justify their compulsive technology use. Motivational interviewing also empowers people to recognize the consequences caused by their behavior.
Exposure therapy is a form of psychotherapy used to help people confront their fears. During treatment, individuals avoid using technology for increasing amounts of time in a safe environment. After several exposure sessions, patients slowly break the pattern of fear triggering their compulsive technology use.
Exposure therapy is proven to help: