Harmful use of devices in the fast-paced modern day when being online is a must. Gadgets like mobile phones, tablets, and laptops are helpful tools in any area of human activity. A huge amount of gadgets we are using cause serious health problems. Regardless of age.
Mental Health Concerns
One of the major issues related to dependence on devices is the effect they have on psychological well-being Non-stop allowing messages, reminders, and not related to social media can go parallel with anxiety, stress, and thanks to changes in mood, behavior, sleep, and overall well-being. There is pressure all the time to be connected digitally and be responsive to digital requests. It results in some kind of a phenomenon called ‘techno-stress’, where people have more stress and more agitation from their interactions with them.
Additionally, a multitude of studies where different mental health problems associated with the overuse of devices have been found, such as depression, loneliness, and self-esteem issues. Customization and unrealistic comparisons on social media feed catalyze negative self-criticism and distress, consequently, diminishing people’s mental health. These apps are not perceived as pure, and they are fundamentally experienced as mandates not immediately apparent, thus making users get from such a cycle which leads to a diminished ability to detach.
Physical Health Impacts
Not only through the medium of mental health, harmful device usage can also have a negative impact on our actual health. Spending long amounts of time glaring at screens has been linked to an assortment of health problems, such as eye discomfort, headaches, and stiffness of the upper body. Our body becomes less active while staring at the screen, therefore we spend too much time being inactive, consequently, we can suffer from obesity, diabetes, heart disease, and many other diseases. Moreover, the bluish light from screens strains the ability to fall into an alluring slumber which often results in sleep deprivation and disruptions.
Social Implications
Moreover, besides having an individual impact, extreme device abuse will also cause social relationships and personal interactions in society to completely disappear. It is a fact that the existence of gadgets so near to us all the time can render face-to-face conversation impractical, and even that it can be a challenge to focus on the people who are next to us. This can even result in a loss of connection, regardless of being all-pervasive in the digital world. Similarly, the growing use of gadgets in communal atmospheres may reduce existing friendships and inhibit genuine association and intimacy, as the users choose their virtual conversations more than real-life ones.
What can be done to reduce the harmful effects of device usage?
A wise policy of mitigation of hazardous effects of such device usage is the key that is based on the active and mindful way. Here are several strategies individuals can adopt.
Set Boundaries
Be specific on the time frame in which the kids should use the devices and the areas where they should not bring the gadgets with them. Take your device usage times, then set up instructions and shorten the amount of time you spend on them by specific periods during the day. Establish device-free areas around your house and specify areas like the bedroom or the dining room, this would naturally lead to a better daily routine and this will bestow you a good sleep hygiene.
Practice Digital Detox
As far as possible, have a gap between your reading or web sessions to allow you to become active physically and mentally for better health. Set aside some time during the day with your phones and screens and engage in real-life activities like reading, doing exercise, or spending time outdoors.
Limit Notifications
To prevent yourself from being distracted or interrupted by many incoming notifications, reduce the number of them on the different devices that you use. Deactivate the non-essential notifications or use the “Do Not Disturb” features during mealtime, meetings, or bedtime for less interruption and to be back in control of your attention and focus.
Mindful Consumption
Be aware of how you are using various gadgets and the content that you access over the internet. Keep yourself from overexposure to problematic materials, and opt to consume the many uplifting qualities nicely placed around you. Learn to distinguish and evaluate any piece of information online so that you will not be an easy victim of lies or online vitriol.
Prioritize Real-Life Interactions
While having close connectivity with others is important, even if they are through a screen, make an effort to always prioritize real-life experiences over screens. Designate a specific timeframe for quality time with your friends and relatives, free from devices and various other distractions that tend to break your focus, letting you relate and converse genuinely.
Practice Good Ergonomics
Attend to your posture as well as ergonomics while working or playing on devices for an active and stress-free environment. Make sure that you put together an ergonomic working space including appropriate lighting, sitting position, and screen adjustment for longer sessions that would eliminate eye strain and neck and back pain.
Limit Screen Time Before Bed
Limit screen time, and for sure, it is blue light-emitting devices, prior to bedtime to take advantage of better sleep quality. Create a comforting bedtime routine, exclusive of screens – try reading or calming techniques – which in turn, will send a message to the body that it’s goodbye screen time.
Seek Support
If you experience difficulties controlling your mobile phone use or face negative outcomes, do not hesitate to seek help by consulting with friends, family members, or professionals. By joining support groups or counseling, scientists like this movement can help tackle these underlying issues and teach them healthy coping mechanisms.
Easy steps to reduce the harmful use of devices
- Wait at least one hour after waking up before you use devices
- Don’t use devices when you eat
- Don’t take devices with you to the toilet or bathroom
- Stop using devices at least one hour before going to bed
Read also our Tips for Better Sleep