Mobile, Tablet, and Social Media Anxiety: How to Break Free, What Experts Say

Digital addiction is not a recognized medical condition, but some experts believe that addiction to digital computers and media should be classified similarly to substance abuse disorders. As the debate continues, the average social media use is now 2.5 hours per person per day worldwide. It’s the common anxiety fuel that comes from digital overstimulation.

According to Search Logistics’ 2024 Social Media Addiction Report, more than 210 million people worldwide suffer from some form of social media addiction. In the United States alone, experts estimate that about 10 percent of social media users are addicted.

But do not worry. There are ways to control this. Psychologists suggest strategies that can help reduce technology stress and anxiety.

Some of the signs include: overstimulation, sensory overload, difficulty processing it or getting benefits from it. In more practical terms, it can manifest itself as follows:

Anxiety can also manifest itself in many ways. Physically, you may notice sweaty palms, difficulty breathing, or increased sweating.

Some people experience digestive problems or discomfort, while others may have less obvious signs, including their internal thoughts.

“Just think about the whole digital onslaught,” says Jim Kwik, brain coach, podcaster, writer and entrepreneur. He is the founder of the online learning platform Kwik Learning and author of “Limitless.” “It seems like there is too much information but not enough time to analyze it all. “It’s like taking a sip of water and a fire hose.”

A common cause today is device overuse or, more specifically, digital addiction. Psychologists say this can cause mental challenges, especially in processing information.

Studies show that people who spend a lot of time in front of a screen often experience symptoms associated with depression and anxiety, such as elevated levels of excessive worry.

According to the Child Mind Institute, digital addiction – also known as Internet addiction – is not a clinical mental health diagnosis per se. Mental health professionals and the WHO report that there are an increasing number of adolescents who exhibit a classic addictive pattern, in which Internet use has disrupted their lives and led to depression and even suicide.

United Brain Associal defines digital addiction as “harmful dependence on digital media and devices,” such as smartphones, video games, and computers.

Some psychologists believe that addiction to electronic devices and media should be classified similarly to substance abuse disorders.

The Secretary-General of the United Nations reports that mental health is now a critical global issue. Technology anxiety appears to be the root cause of this global phenomenon, and it is important to recognize technology stress and find strategies to help address it.

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Some health experts defiantly reject the notion of digital addiction, dismissing it as a phantom affliction, although mental health centers in the United States (Florida, New Hampshire, Pennsylvania, among others) have added it to their inpatient treatment repertoire.

Enter the heartbreaking story of Danny Reagan. At the tender age of 13, he manifested symptoms typically associated with drug addiction, according to a Reuters report.

His case involved turmoil, secrecy and a withdrawal from the world, classic signs of a downward spiral. There were no drugs involved. Instead, the malevolent influence pulling the strings was none other than YouTube and video games.

It is a grim confirmation from the medical fraternity of the chilling truth: Danny was caught in the clutches of electronics addiction.

Dr. Kimberly Young, creator of the Internet Addiction Test (IAT), conducted the initial study on Internet addiction in 1996 and continues her research. While not officially classified, professionals recognize Internet addiction. Treatment centers, including those in Croatia, address addictive behavior, but global research on the treatment of digital addiction is lacking, as stated in the magazine. BMC Psychiatry.

The IAT measures the severity of self-reported compulsive Internet use by adults and adolescents. The IAT is designed to be administered to the experienced Internet user who uses this technology frequently.

The Secretary-General of the United Nations reports that mental health is now a critical global issue. Technology anxiety appears to be the root cause of this global phenomenon, and it is important to recognize technology stress and find strategies to help address it.

Some psychologists believe that addiction to electronic devices and media should be classified similarly to substance abuse disorders.

WHO has been carrying out activities related to the public health implications of excessive use of these devices since 2014 in response to concerns expressed by professional groups.

The question then arises: Will the medical establishment recognize the sinister force gripping the minds of countless people, or will whispers of dissent prevail, leaving the victims of this silent war stranded in a sea of ​​denial?

Mental health professionals like David Creel PhD, Cleveland Clinic psychologist, exercise physiologist, and registered dietitian, give the following advice:

Your best asset is yourself, your health, your family. Eat healthy. Avoid smoking, alcohol. Avoid toxic people. Once you’re clear about what’s important in life, you can greatly improve your chances of success by reviewing your work-life balance and committing to prioritizing self-care the same way you would work success.

Consider restricting screen time to four hours or less outside of work, ensuring time for personal connections with friends and family after an eight-hour workday. Restrict screen time to four hours or less outside of work. Achieving this balance promotes a healthier engagement with technology.

#3. Establish device-free zones

This can be for specific activities or areas of your home, such as dinner time and bedrooms. This practice encourages periods free of personal technology, promoting connection and relaxation without the stress associated with constant device use.

Interact with the physical world and practice mindfulness to escape digital worries. Focus on each moment, whether savoring a meal or exercising. Stay grounded in your body to avoid becoming overwhelmed by the avalanche of digital information.

#5. Cultivate healthy habits

In addition to Dr. Creel’s advice, Dr. Tracy Asamoah, writing for Goodrx, says that if you want to feel better, you’ll need to give yourself the time and fuel to do so.

Exercising regularly daily allows you to reconnect with your body and combat some of the symptoms of digital overstimulation. Healthy habits translate into better mental and emotional well-being, not just physical well-being.

#7. Take a night walk (preferably without your phone)

Even taking a gentle evening walk is a good way to incorporate a healthier mindset into your daily activities.

Adopt a digital detox by minimizing technology use, suspending social media and internet browsing after work or during tech-free vacations. This break from stressors can effectively reduce associated anxiety.

Get a good night’s sleep as often as you can. Setting up the bedroom as a screen-free zone is a good plan for more reasons than one. Blue light can disrupt your circadian rhythm, which can make it difficult to fall asleep. Put away your phone and turn off screens at least an hour before bed to help improve your sleep hygiene.

#10. Take time for family, friends

Social media posts are no substitute for time spent together doing something fun. Whether you enjoy crafts, sports, or other group activities, be sure to keep social time on your calendar. Entertaining friends and hosting family nights are ways to balance different social commitments and help avoid the isolation that can result from spending too much time online.

It is possible to address anxiety, regardless of its source. Working with support groups, mental health experts, and, in some cases, medications, can effectively alleviate symptoms resulting from overstimulation and technology-induced anxiety. Seek professional help and constructive approaches to manage concerns, ensuring balanced mental well-being and daily improvement.

“To improve the chances of long-term success, people can carefully consider why they want to achieve a certain lifestyle goal, being as specific as possible,” says David Creel PhD, clinical psychologist, exercise physiologist, and registered dietitian.

“Periodically reviewing the ‘why’ behind the goal can help people maintain momentum after the initial enthusiasm has worn off,” Creel said.