100X Computing: Psychological Stresses

Increased feelings of self-efficacy

Many computer users report feeling accomplished when they learn a new computer or tech task. By using a device to help them accomplish something or learning how to use new software or hardware they’ve never used before, individuals may have increased mental well-being because they feel more competent and better able to handle things independently.

Expanded community

• playing games
• online communications  (conference calls, social media, online gaming etc)

Decreased depression by distraction

Studies showed that kids and teens who experienced depression saw fewer depressive symptoms when they spent a limited amount of time watching engaging material like TV shows or movies on their screens

Less psychosocial stress for adults

Adults who learned to use social media platforms like Facebook and Instagram experienced less psychosocial stress than their counterparts who did not use social media. Social media can be a helpful tool for decreasing the negative feelings that arise from a lack of relationships in adulthood.

Decrease stress by making busy work easier

One way that screens have improved people’s lives is by making life’s busy work easier

• ordering groceries etc online
• using online calendars and organisers
• simplifying communications with email or messaging
• automating tasks

Cause depression from overusing devices

A study in 2017 showed that excessive use of digital devices increased depression in users. Teens and adults who spent time looking at screens for more than six hours a day were much more likely to experience moderate to severe depression than those who spent less time with their screens. Experts believe that one factor increasing the depression for people relying on screens is disconnectedness.

Spending so much time alone with a screen can increase feelings of isolation and interrupt genuine connections in the real world. Lack of real human connections adds to people’s feeling of depression, and their attempts to soothe depression with screen time can create a vicious cycle that only makes the depression worse.

Interrupt sleep

Too much screen time has been shown to impact sleep negatively. Time spent staring at a screen’s blue light—particularly in the nighttime—can interfere with circadian rhythms and ultimately decrease sleep quality and duration. Not getting enough sleep can severely impact any person’s mental health, including an increase in feelings of anxiety and depression.

Create feelings of low self-esteem based on social comparison

People who spend a lot of time on social media may have lower self-esteem because they spend more time comparing themselves to connected peers on the platforms. Social media users don’t only compare themselves to friends and family they actually know and are connected with. They also compare themselves to celebrities and influencers who are on the platform—and it can be detrimental to a person’s mental health to compare their own life to the life of someone whose existence appears picture-perfect. Further effects of low self-esteem can include negative self-talk and body image issues, both of which can further negatively impact mental wellness as a person experiences them.

Decrease opportunities for physical movement and exercise

The more time people sit and use their screens, the less time they spend moving around and exercising. Exercise can improve mental health significantly. Positive effects of mental health include decreased anxiety, improved depression, better sleep, increased self-esteem, and more. When screen usage interferes with exercise, it can have long-term physical and mental health risks.

Expose kids and teens (and adults) to the risks of cyberbullying

Balance screen time with extracurriculars

Allow your kids a limited amount of screen time for schoolwork, entertainment, or even connecting with friends. But balance the screen time by signing them up for extracurricular activities during which they won’t use their phones. Studies show that teens who do more extracurriculars (and have less screen time) have the best mental health outcomes, and you can help them create more human connections and foster connections by helping them find extracurriculars they love.

Make bedrooms screen-free

Everyone in the family should follow one rule: bedrooms are screen-free. This can have multiple benefits for mental wellness: It can help improve sleep because people aren’t taking in blue light when they should be trying to sleep. And it can help ensure your children are using screens safely and not experiencing cyberbullying without your being aware of what’s going on. Consider allowing screen usage only in central, common areas of the house.

Supervise kids’ screen time

Kids should not be allowed to use their digital devices alone. Keep computers and devices where you can see them, and make a rule for kids that they can only use their devices when they are in the room with an adult. Being in the room with your kid when they’re on a device —and being within “eyeshot can ensure they are not looking at anything inappropriate or distressing. You can also see who they are chatting with, so you can ensure they don’t get themselves into any kind of distressing or situation without realizing that’s what they’re doing. Supervising screen time keeps everyone safe and reduces feelings of stress.

Set aside times to unplug

Schedule time for you and all family members to unplug. Maybe all screens have to be away during dinner, or maybe you have phone-free weekends. Whatever limits you set up, you can make sure that you have some dedicated time when you know you’ll be connecting with loved ones and when everyone’s eyes and brains will get a break from staring at their digital screens.

Schedule time to move

Make sure you’re balancing screen time with time you spend out in the world moving around. You can exercise by going on a walk or run or do something that simply gets you moving—like walking through a mall. Even as an adult, scheduling activities can ensure you’re getting enough movement to benefit your mental health, and it can naturally bring you away from your screen to ensure you get a break from spending time only in the virtual world.