How to balance internet use and maintain your mental well-being
Tuesday, May 28, 2024.
Excessive internet use is linked to depression, a review of research finds.
Spending too much time online can lead to depression partly because it leaves less time for activities that promote mental health.
Adolescents who use the internet excessively tend to skip beneficial activities like exercise and face-to-face socializing because they're too tired.
Without these mentally beneficial activities, those who overuse the internet experience higher levels of depression. This helps explain why moderate use of the internet tends not to be linked to depression or mental health issues. People using it moderately still have time for their hobbies, to get out and see people and nature.
Dr. Hassam Waheed, the study’s first author, said:
"We live in an increasingly connected world and there are lots of positives of using the internet, for studies and recreational purposes. Our research supports existing efforts to promote awareness of the consequences of increased internet usage and time spent online, and calls for further action to consider maximizing offline opportunities and interactions."
How the study was conducted
The research was a meta-analysis of 52 separate studies of adolescents. The results showed that adolescents prone to internet addiction were more sleepy during the day and did fewer activities that were good for their mental health. Adolescents tend to use their time online in a haphazard way. Dr. Peter Macaulay, the study co-author, explained:
"One of the main issues we noticed was that time online is often unstructured; while there may be boundaries for some uses such as time playing games on a PlayStation, this isn’t extended to other internet use."
Internet Freedom and Restrictions
The study also compared the levels of internet freedom in different countries. In some, adolescents face restrictions, while in others, they have more freedom. The results showed that trying to censor adolescents’ time online was not effective at reducing the harmful effects of internet overuse. Young people could always find a way around methods used to try and block their access, like using a proxy.
Instead, parents can try to encourage their children to use the internet in a more moderate and focused way. Dr. Macaulay said:
"Such focused time would also foster a healthier relationship with technology through mindful consumption."
Tips for Balancing Internet Use
Set Clear Boundaries: Define specific times for internet use and stick to them. Avoid using the internet during meals, before bedtime, and during family activities.
Engage in Offline Activities: Make time for physical activities, hobbies, and face-to-face interactions. These activities are crucial for mental health and can help offset the negative effects of excessive internet use.
Mindful Consumption: Be intentional about how you use the internet. Focus on productive and purposeful activities rather than mindless browsing.
Educate Yourself and Others: Stay informed about the impact of excessive internet use on mental health. Share this knowledge with family and friends to promote healthier habits.
Create a Balanced Routine: Ensure that your daily routine includes a mix of online and offline activities. This balance can help maintain mental well-being and prevent internet overuse.
Mindful internet usage and ensuring it does not interfere with other important aspects of life can help you maintain better mental health and overall well-being.
Be Well, Stay Kind, and Godspeed.
RESEARCH:
Caught in the web: a meta-analysis of Internet addiction, excessive daytime sleepiness and depressive symptoms in adolescents
Hassam Waheed, Peter J.R. Macaulay, Hamdan Amer Ali Al-Jaifi, Kelly-Ann Allen, Long She
Information Technology & People
ISSN: 0959-3845
Open Access. Article publication date: 14 March 2024
