YOUR PHONE & YOUR ANXIETY
Smartphones have become a ubiquitous part of everyday life. And many of us are more tied to our phones than we may realize. According to a 2023 survey, Americans spend an average of 4 hours and 25 minutes per day on their phones and check their phones an average of 144 times per day. Does this much phone time affect our mental health? And what can we do to minimize any potential negative impacts? Learn more below.
Phone Use & Mental Health
Data on the relationship between phone usage and mental health is still emerging. Most of the data we have so far is correlational, meaning that it is unclear whether greater phone usage causes/worsens mental health symptoms or if individuals who experience mental health symptoms tend to spend more time on their phones.
With that caveat in mind, noteworthy associations have been found between smartphone use and mental health. High phone use has been linked to symptoms of anxiety and depression, increased stress, poorer sleep quality, and diminished life satisfaction.
While we’re still awaiting greater clarity around what causes what, the information we do have now suggests that it is likely beneficial for our mental health and anxiety levels to be thoughtful about how and when we engage with our phones.
Ideas for Safeguarding Your Wellbeing
If you’re interested in making sure your relationship with your phone stays healthy, here are a few doable strategies to try:
Have boundaries with phone use. Try to have some periods of the day when you do not use your phone. Examples could include not bringing your phone to bed, waiting 30 minutes after waking up before checking your phone, and having phone-free time with loved ones.
Pay attention to how you feel while using your phone. Check in with yourself regularly while using your phone. Are you engaged, interested, calm? Or are you sad, anxious, irritable, or just generally feeling icky? If the latter, it’s probably time to set down your phone.
Prioritize in-person connection. Phones allow us to be more connected than ever before. But research has shown that face-to-face social interaction is better for our mental health than digital communication. Be intentional to see your people in-person rather than overly rely on technology to maintain relationships.
Allow yourself to have quiet moments. Many of us are accustomed to reaching for our phones whenever we have a minute of downtime. This habit can lead to an overstimulated brain and also means we miss out on the opportunities that sitting with our thoughts offer. As summarized by Vox, quiet time with ourselves allows many benefits, like problem solving, reflection on our lives, recollection of pleasant memories, and anticipation of the future.
When to Consider Therapy
Some people find being without their phone to be difficult or impossible because of the anxiety it brings up. Others realize that it is deeply uncomfortable for them to not have constant engagement or distraction because of the thoughts and emotions that arise during stillness. If either of these scenarios describe you, anxiety therapy could help you find more peace within yourself. Contact me today to learn more.
