Screen time addiction: Why its a problem and what to do

With 6.92 billion smartphone users worldwide, the likelihood of screen addiction and its adverse effects is significantly high. Screen time addiction in Dubai is becoming increasingly common, affecting mental and physical well-being. Expert guidance is available if you’re seeking the best therapist in Dubai to help overcome these challenges. Let’s delve into this blog to explore the topic further.

What Is Screen Addiction?

Screen addiction is a condition where individuals excessively use technology and develop a dependency on it. It primarily involves devices like smartphones, tablets, computers, and TVs. This condition is characterized by a persistent need to engage with these devices, even when it disrupts important daily activities and responsibilities such as work, education, or social interactions.

Screen addiction encompasses various technology-related habits, including excessive use of social media, video games, the internet, and even pornography. It can result in numerous physical and mental health issues, such as eye strain, muscle discomfort, sleep problems, anxiety, depression, and feelings of isolation.

This condition is increasingly prevalent as technology provides constant interaction and stimulation. Devices frequently deliver notifications, updates, and engaging content that are difficult to resist. These distractions activate the brain’s dopamine reward system, creating a cycle of compulsive use and dependency.

Even though the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) does not specifically recognize “screen addiction,” the following sections explore different behaviors that align with this description.

Cell Phone Addiction

Cell phone addiction, often referred to as problematic smartphone use, is a rapidly growing issue, particularly among younger individuals. It refers to a mental and behavioral dependency on the constant and compulsive use of mobile devices like smartphones and tablets. This addiction involves an uncontrollable urge to check or use one’s phone or other smart devices, even when it disrupts daily routines or leads to adverse effects.

Smart device addiction can manifest in several ways, such as:

• Constantly checking for new notifications.
• Feeling anxious or unsettled when unable to access the phone.
• Choosing to overlook family and friends during social interactions.

More severe instances include using a phone in inappropriate or dangerous settings, such as during work meetings or while driving. Like other forms of addiction, dependency on smartphones and similar devices can harm mental well-being, damage relationships, and reduce overall productivity.

Internet Addiction

Internet addiction, also called problematic internet use, is a form of screen addiction. It is characterized by the excessive and habitual use of the internet, which interferes with one’s daily activities and leads to adverse effects.

The adverse effects can manifest as anxiety, depression, isolation, and poor or reduced performance at school or work.

Internet addiction comes in many manifestations, such as:

• Excessive use of social media
• Uncontrollable, compulsive online shopping
• Addiction in gambling

Gaming Addiction

The DSM-5 calls video game addiction “internet gaming disorder.” This means people play video games too much and have problems because of it.

People who are addicted to gaming might pick playing video games instead of doing important things like work, school, or spending time with friends.

Those addicted to gaming may get angry or upset if someone criticizes their gaming or if they cannot play games.

They will continue playing chronically regardless of the negative effects on their own lives or those of others around them.

How Much Screen Time Is Too Much?

The American Optometric Association (AOA) discovered that individuals who use screens for two or more hours a day are at the highest risk of developing computer vision syndrome, a common side effect of screen addiction, especially with prolonged screen time.

This is concerning because the AOA also reported that many individuals spend up to seven hours a day staring at screens for work. When you add the four to six hours of personal screen time—mostly on phones—nearly half the day is spent in front of a screen.

While some of this screen time is productive, excessive recreational use, such as playing video games, scrolling through social media, using dating apps, or watching entertainment, can lead to screen addiction and negatively affect both physical and mental well-being.

Physical Effects

The most noticeable physical issue related to screen usage is the significant stress it puts on the eyes. Digital eye strain and computer vision syndrome affect 50% to 90% of computer users daily.

The symptoms of computer vision syndrome and digital eye strain include:

• Blurred vision
• Dry eyes
• Headaches
• Double vision
• Neck and shoulder pain

While most of these symptoms subside once screen use is reduced, prolonged eye strain can result in permanent vision impairment. Our therapist in Dubai can help you manage screen addiction and its effects on your health.

Physiological And Mental Effects

Screen addiction can suppress both physiological and psychological effects, ranging from insomnia to stress and depression.

Depression

Depression is the most prevalent mental disorder linked to screen addiction. According to Preventative Medicine Reports (2020), increased screen time links to a higher risk of moderate to severe depression, especially in women. The researchers found that for those who use screens for at least four hours a day, the risk of depression is higher.

Insomnia

Using screens before bed can cause problems that hurt a person’s sleep quality. The blue light from devices can slow down the making of melatonin, which makes it harder to feel sleepy. Also, playing exciting games or watching thrilling shows can keep a person feeling more awake. Screen addiction makes these problems worse, as a person spends too much time on their devices and delays going to sleep.

Stress

Some people claim that screen use helps in getting time to relax and take a break from daily stress. However, the truth is that this time can cause much stress. Worrying about missing out (FOMO), feeling less good about oneself, and loneliness are some of the problems linked to screen addiction. As stated in the Journal of Medical Internet Research (2016), those who use screens for fun and social media are 19% more emotionally stressed than those using a screen for work.

How To Cut Back Screen Time

If you feel that you spend too much time on a screen or are struggling with screen addiction, our therapist in Dubai can help you find ways to reduce it.

20-20-20 Rule

According to AOA, temporary eye strain may be relieved with the 20-20-20 method. This simply refers to looking at something that is at least 20 feet away every 20 minutes. That is where one is supposed to rest his or her eyes from blue light and relax by focusing on a distant object.

Time Limits

Most studies recommend that individual screen time should be restricted to 30 minutes in order to attain maximum benefits. Considering this would be too drastic a change for most, restricting one’s screen time to an hour a day could work.

Likewise, stepping away from the screens for three to four hours can also help in forming a healthier relationship, as the notion shifts from something one feels obligated to do to viewing screen time as an activity.

Digital Detox

A digital detox can be the solution for people who think that the time they have been spending using screens has gone too far. It does not mean stopping to use screens completely but reduces the screen time spent outside of work-related screens.

Going on planned breaks or putting down the phone at bedtime can mark the beginning of altering and creating a healthier relationship with screens.

Treatment Options For Screen Addiction

According to our therapist in Dubai, treatment for screen addiction is usually a combination of behavioral therapy, support groups, and lifestyle changes.

Lifestyle Changes

Changes in lifestyle will sometimes mean fewer hours spent staring at screens and a search for alternative activities that can be engaged in during spare time, such as those with little or no use of technology. New hobbies and interests help to reduce the necessity for technology. Instead of smartphones, meeting people face-to-face is a great option. Sometimes, doctors might prescribe medicine that would treat other issues related to mental health, like depression or anxiety, which can lead a person to spend more time looking at screens. Our therapist in Dubai provide More intensive treatments for screen addiction, including:

Cognitive-Behavioral Therapy (CBT)

Cognitive Behavioral Therapy is one of the techniques that allow an individual to change his or her thoughts and behaviors regarding the use of screens and addiction. It may help the individual to develop new, healthy ways to cope and make habits, to identify and cope with triggers associated with the use of screens, and to learn to manage their time and energy.

Mindfulness-Based Therapy

Mindfulness-Based Therapy is a therapeutic approach that uses mindfulness techniques to help someone handle stress and anxiety, which often makes people want to use screens. Practicing mindfulness can help someone be more aware of their thoughts and feelings. This greater awareness can help people want less screen time. Our therapist in Dubai can guide you through mindfulness techniques to reduce screen addiction and manage stress.

Family Therapy

Screen addiction can have a major impact on relationships with loved ones. Family therapy can help resolve these issues by encouraging healthier communication, setting boundaries around screen use, and finding ways to support each other in reducing screen time while spending more quality time together.

Group Therapy

Group treatment provides a convenient and supportive environment for those suffering from screen addiction. In this environment, they share their problems of managing the use of screens with others who face the same problem.

Individual Psychotherapy

Individual psychotherapy may help one to understand the problems better. There could be a deeper reason for someone who spends much of their time with technology. Through individual psychotherapy, one can get through many issues deep inside one’s heart such as trauma, relationship issues, and grief.

Find Treatment For Screen Addiction

In Dubai, treatment of screen addiction is different for everyone. It is, therefore, best to see a qualified mental health professional who can handle the problems of addiction for the right course of treatment for you. Do not hesitate to contact us should you have a problem with your screen. Our therapist in Dubai, Mrs. Vidya Suzan Jose, stands ready to guide you in overcoming screen time addiction.