For many modern people, smartphones are indispensable necessities. Some may not know how to live without them. However, while using smartphones extensively, people may develop habits that can even be signs of depression.
According to a report by The Huffington Post, on average, American adults spend 4 to 5 hours on their smartphones daily. Previous studies have shown a correlation between excessive smartphone use and higher rates of depression and anxiety.
The definition of excessive smartphone use varies from person to person, but it often includes behaviors such as feeling anxious when unable to check the phone immediately, using the phone in inappropriate situations (e.g., while driving), and allowing phone use to interfere with social and work environments.
Several experts explain how excessive smartphone use can make you feel more despondent and lead to depression, as outlined below:
Jim Houck, a professional counselor from Pennsylvania, points out that many people, after experiencing depression, become addicted to using their phones, essentially isolating themselves and losing some social skills in interacting with others.
He mentions that constantly checking your phone while in the company of others may cause you to lose essential social interaction skills that people typically take for granted, such as making eye contact and paying attention to body language.
This discomfort in social settings may lead you to seek solace at home more frequently. Or if you prefer phone calls over face-to-face conversations, your friends may stop inviting you out.
The American Medical Association highlights that social isolation can lead to loneliness, and individuals facing social isolation and loneliness have a 25% higher likelihood of developing depression.
Jenny Wise, a marriage and family therapist and podcast host, states that before smartphones, we used to have natural downtime to check our “mental hygiene” during activities such as waiting in line at a store, heading home from work, or waking up in the morning.
Now, those moments of mental downtime have been taken over by smartphones, as we spend that time browsing the web, sending messages, or conducting Google searches.
Wise suggests that without answering a call or using a computer, you create space in real life to maintain your mental well-being. However, without this downtime, you might struggle to address or even comprehend your needs in that regard.
If you lack space to reflect on your thoughts and emotions, you might not be able to tell if you’re hungry, tired, need to process a recent depressing event, or require physical activity.
She believes that without this space, you are disconnected from these signals. If you’re on your phone, you’re unable to access this space. This means that if something triggers your depression, and your phone occupies your brain’s processing time, you might not be able to identify the root cause of your depression.
Houck notes that many people often watch videos or browse social media on their phones before bed, disrupting their sleep. He explains, “The blue light emitted by the screen can affect your ability to fall asleep or the quality of your sleep after falling asleep.”
Rebecca Robbins, a sleep expert from Brigham and Women’s Hospital in Boston, previously told The Huffington Post that the blue light from screens stimulates the brain and body similarly to sunlight.
So, what’s the connection between blue light and depression? Research suggests that inadequate sleep increases the risk of depression. It’s a cyclical relationship—being unable to sleep might also be a symptom of depression.
All the statements above don’t imply you must give up your smartphone forever. That’s impractical for most people. However, studies indicate that even slightly reducing smartphone usage, like cutting an hour daily, can alleviate depression.
To reduce time spent on phones, Houck recommends a gradual reduction method. List all the phone functions you use, such as banking, emails, texts, photos, to-do lists, alarms, shopping, and delete some features to avoid constantly reaching for the phone.
For example, you can use a notebook for making to-do lists or buy a traditional alarm clock instead of using your phone’s alarm feature.
Wise suggests creating phone-free zones at home, like the living room and bedroom. By doing so, you’ll be less likely to shop online or check emails in those areas.
She reminds people that giving up smartphones doesn’t automatically erase depression, but overall, individuals often find more joy in their lives. Dedicating time away from phones allows your thoughts to roam freely, helping you identify issues before they worsen.
She says, “Throughout life, there’s always something challenging.” By expressing your depression and anxiety without diverting your attention, you can tackle what’s necessary, move forward, and feel better.