Three ways the digital world we live in affects our mental health
From checking WhatsApp messages before getting out of bed to scrolling through social media before falling asleep, digital technology has become part of almost every aspect of our daily lives. We use our phones to stay connected with family, keep up with the news, manage work and unwind after a long day. While these devices offer plenty of benefits, have we ever stopped to consider how our digital habits affect the way we feel?
The digital world can sometimes make it difficult to switch off. Work messages arrive after hours, social media feeds show us carefully selected highlights of other people’s lives, and a quick check of the news can turn into an hour of reading about distressing events. Before we know it, time that could have been spent resting, sleeping or connecting with the people around us has disappeared into a screen. Over time, these habits may affect our mood, sleep and overall wellbeing.
World Mental Health Day is an opportunity to reflect on the different factors that influence our mental wellbeing, including the role technology plays in our everyday routines. This is especially important for children and teenagers, who are growing up in a world where social media, online interactions and screen time are part of everyday life. From online comparisons to the pressure to fit in, their digital experiences can shape how they feel about themselves and others. The answer isn’t to abandon our devices, but to recognise potential risks and develop healthier digital habits at every age.
Three digital world aspects affecting our mental health
Always Connected, but Are We Really Switching Off?
Think about checking work messages during dinner, answering emails after hours or scrolling long after you’ve climbed into bed. Even when we’re physically resting, constant notifications can make it difficult to switch off mentally.
What can you do? To switch off after hours, try silencing non-essential alerts, setting boundaries around work messages and putting your phone away during meals. Small changes can help create more space for rest and the people around you.
The Comparison Trap is Real
Seeing other people’s holidays, achievements and seemingly perfect lives can leave you feeling as though you’re falling behind. Social media rarely shows the full picture, and comparing your everyday struggles with someone else’s highlights can affect your self-esteem and mood.
What can you do? Unfollow or mute accounts that leave you feeling inadequate. Remember that social media is only a snapshot of someone’s life, and focus on your own progress rather than comparing it with others. The grass is greener where you water it.
Doomscrolling is more dangerous than you think
Repeatedly reading distressing news about crime, conflict or disasters can leave you feeling anxious or overwhelmed. You might check one headline and spend the next hour reading upsetting stories, making it harder to switch off and relax, particularly before bed.
What can you do? Choose reliable news sources and set specific times to catch up. Avoid distressing news before bedtime and take a break when scrolling leaves you feeling worse rather than better informed.
When the alarm bells start ringing
Research has linked problematic digital use with symptoms of anxiety and depression, as well as sleep difficulties and reduced wellbeing. Online experiences such as cyberbullying and constant social comparison may also affect self-esteem, particularly in children and teenagers. While these effects vary between individuals, recognising unhealthy digital habits and setting appropriate boundaries can help support mental wellbeing.
Five Ways to Take Back Control of Your Digital Habits
Building healthier digital habits doesn’t mean giving up your phone. It means making sure technology doesn’t take time away from the things that support your wellbeing.
- Check your screen time: Identify which apps consume the most time.
- Protect your sleep: Put your phone away 30 minutes before bed.
- Be present: Keep your phone away during meals and conversations.
- Replace scrolling: Make time for a walk, hobby or activity you enjoy.
- Review your habits: Notice whether these changes help you feel more rested and focused.
Taking care of your mental wellbeing means paying attention to the everyday habits that influence how you feel, both online and offline. Healthier digital boundaries can be a useful starting point, but they are not a substitute for professional care. If persistent anxiety, low mood or sleep difficulties are affecting your daily life, speak to a healthcare professional about appropriate support.
At Ringpharm, we believe caring for our communities means looking at health from every angle. Your Ringpharm pharmacist can help with medicine-related questions and guide you towards appropriate healthcare support when needed.
This World Mental Health Day, take a moment to check in with yourself. Sometimes, looking after your wellbeing starts with knowing when to put your phone down and give yourself the space to reconnect with what matters.