Where Is My Phone?
Screens, especially smartphones, have become like an octopus with its arms reaching everywhere. You can watch your favorite movie, listen to music, read a book, book appointments, and order various types of food or groceries—all with a single tap on your phone, to have them delivered easily to your home.
With the internet, screens have crossed borders. They not only provide access to material things but also connect people through phone calls, emails, video chats, and social media platforms. And this is not limited to phones—many people also use tablets, laptops, and smart devices powered by artificial intelligence.
Dopamine and Its Link to Screens and Smartphones
Dopamine is a chemical that interacts with the brain and affects emotions and behavior, directing the mind and body to move, focus attention, and feel pleasure or addiction. Researchers have confirmed a connection between dopamine release and screen use. The state people experience while using social media is one of anticipation and excitement, which increases dopamine levels. This generates a desire and urge to grab the screen, seek more, and keep up with events and updates.
Screens and Their Impact on Mental Health
The effects of screens on mental health should not be underestimated. Below are some of the most significant impacts:
- Impact on sleep quality: The easy access to screens near the bed, combined with daily routines where people browse social media, read, or watch films before sleeping, significantly reduces sleep quality, according to studies. This also raises levels of anxiety and stress.
- Low self-esteem: Social media is a double-edged sword. While it brings people closer and allows them to stay connected, it also makes life more public. This often leads people to compare their looks, speech, or follower count with others, imagining others’ lives as perfect—resulting in feelings of inadequacy and low self-worth.
- Reduced physical activity: The more time spent on screens, the less time for movement—especially with virtual games that create an illusion of activity without actual motion.
- Weakened social relationships: Screens provide a virtual world that can replace face-to-face interactions, narrowing social circles under the excuse of being busy or lacking time.
Healthy Alternatives for Mental Well-being
Screen time has become an inseparable part of life, but it can be reduced or replaced with healthier alternatives, such as:
- Removing screens from the bedroom or avoiding screen use at least 15–30 minutes before sleep to ensure restful rest.
- Engaging in physical activities such as walking.
- Listening to music before bed.
- Practicing meditation and yoga, as both have strong effects in improving mental health and reducing anxiety and stress.
