Digital Detox: How social media is affecting teens’ mental health and ways to break the habit

In this more and more connected domain, smartness phones and societal media ar a way of life for many people especially teenagers. And while these sites provide opportunities to connect and self-promote, growing research demonstrates that much more time on them can have serious consequences for mental health. Anxiousness, sleep deprivation, addiction and low self-esteem – these are some of the fallouts from a life in constant digital scroll. With algorithms fuelling never-ending scrolling and instantaneous feedback rewiring young brains, the imperative to confront digital dependence has never been greater.

Amid the glow of a smartphone screen that so often replaces the warmth of human interaction, teens are lonelier than ever and worried about it. The research shows that nearly four out of 10 young people have symptoms of addictive smartphone use, which is characterized by an inability to regulate time spent on mobile phones, strong feelings of anxiety when not in possession of the phone and ending up spending more time texting than you intended.

Speaking in this context, Dr Ajit Dandekar, Head - Mental Health at Mumbai-based, Nanavati Max Hospital said: “social media naturally keeps its users hooked with algorithm-fed newsfeeds and immediate comments. This eventually rewires the brain’s reward system, especially in adolescents who still are forming their neural circuits.”

He added: “What starts as curiosity or boredom can spiral into an overwhelming obsession and if people aren’t careful, they could begin to behave like addicts when it comes to their internet usage.”

Excessive screen exposure has been clinically associated with technostress, a psychological strain related to omnipresent connectivity and fear of missing out (FOMO). Teenagers often stay online to stave off feelings of exclusion, but the irony is that this overexposure increases anxiety, comparison and low self-esteem. Overuse can also lead to digital dementia, a condition marked by attention problems and poor memory, which is thought to result from heavy technologies use that will tax the brain.

Physiologically, dopamine surges caused by “likes” and notifications have created feedback loops that help make the experience addicting. It creates a feedback loop, looking, anticipation, reward, relief that mimics classic addiction pathways. Repeated endorsement of this kind undermines healthier coping methods, wears away psychological resilience, interferes with sleep patterns. Academic performance and social confidence.

“If a young person’s mood becomes contingent on receiving online validation, their sense of self-worth is more variable,” Dr Dandekar said. “In clinic, we are seeing more teens who tell us that they feel ‘empty’ or antsy if they can’t stay connected to the virtual world,” a hallmark of withdrawal-like symptoms.

Early warning signs can help avoid escalation. Here are some signs you may have smartphone addiction:

-Automatically reach for your phone within minutes of waking up or before you go to sleep.

-Feel anxious, irritable or “disconnected” when not able to go online.

-Leave time behind while swiping, procrastination or bad sleep.

-Ignore studies, hobbies or real-world friendships.

-Reflexively check your phone — even when there are no notifications.

This is what psychologists refer to as “salience” – when putting our own lives, and the lives of others, at risk becomes central to how we function each day. With time, tolerance (requiring more screen time to achieve satisfaction) and conflict (having fights with parents or teachers about behaviour) could also occur.

“If you believe your phone controls your mood or productivity, it is no longer a tool it’s a tether,” Dr Dandekar says.

Structured, temporary severance from devices (so-called “digital detox”) has been found to have measurable mental health benefits. In a two-week experiment, people who quit social media saw 21 percent less depression and improved attention span. Another review observed decreases in anxiety, depression and procrastination after a week of mindful disengagement.

Although the first withdrawal response might be a heightened need and periods of restlessness or “phantom vibrations” for messages that haven’t arrived, most people adapt within days to feeling less stressed and hitting up other sources of entertainment whether it’s movies they’ve ignored, family members they haven’t spent time with or challenging books. Crucially, the aim is not lifelong abstinence but a return to balance, embracing technology mindfully and in moderation rather than compulsively.

-Establish Workable Limits: Start with small “phone-free windows” — mealtimes, study hours or before bed.

-Shut Out Non-Essential Pings: Limiting digital noise can also help in preventing impulsive checking of devices.

-Take Back Our Offline Pleasure: Physical exercise, creative hobbies or socializing that leads to the natural release of dopamine.

-Keep an Eye on Your Screen Time: Track triggers and progress using apps or built-in tools.

-Establish No-Phone Zones: Ban devices from the bedroom to ensure better sleep hygiene.

-Find Some Support: Communicating goals to a buddy or family member will not only help reinforce adherence.

“Digital detox is not about rejecting, it’s about regulating,” he continued. Teens need guidance, not guilt. Parents and teachers need to demonstrate moderate use, promote non-digital bonding and introduce digital downtime as a self-care ritual.”

Aside from reducing stress, the act of digital detox also promotes high psychological resilience, which is one’s ability to bounce back and recover from trauma. In doing so, teens reconnect with mindfulness, reinforce real-world relationships and regain control of their attention.

In the hyperconnected world, opt for moments of deliberate disconnection could be one of the best connections we will make with ourselves.

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