Did you know that 26.66% of the world population, experience smartphone addiction? Research evidence reveals that as of 2024, people in the UK are spending over 24 hours every week online, and out of the people surveyed more than half have admitted to having an internet addiction. In this tech world wherein everyone has a busy lifestyle marked by hectic schedules and constant work pressures, there is a need to focus on our mental health.
At City Psychological Services, we are devoted to providing the best psychological care that is straightforward and accessible. We aim to deliver expert psychological support that makes a difference. The following case study navigates the issue of screen addiction.
S is studying at a University in London. He has classes three days a week and the rest of the days he stays at home. He loves to play games on his laptop. He enjoys it a lot and prefers to spend his free time playing games. He spends hours and hours on his laptop playing games and often loses track of time. He is unable to put his focus back on his daily chores like cooking. He loves social media and invests a considerable amount of time scrolling on it. His sleep pattern gets disturbed due to being consistently on the phone. He often ends up missing classes as is not able to wake up on time. He has started to experience consistent headaches due to the strain on the eyes. He feels bad but is unable to control or stop the usage of smart devices.
Screen addiction is a type of addiction that takes place due to the excessive use of technology during the day. This could be being using electronic devices like smartphones, scrolling through social media, or using other apps.
Signs of screen time addiction
Here are the key signs to look out for in terms of screen time addiction :
• You tend to lose interest in other activities: You prefer to stay online on the phone instead of engaging in other activities like playing or going out. You just want to be on your phone and feel drawn back to your device even when doing other activities.
• Lack of control over screen use: You keep on using your phone continuously knowing that you have other important tasks to do. You are not able to control the usage of smartphones and spend hours and hours engaged in it.
• Preoccupies your thought: Wherever you go you look for network connectivity and gaze at your device. You think about the notifications in your phone at work and in between your day-to-day chores.
• Interferes in interpersonal skills and distracts from face-to-face communications: When in social gatherings you at times take a pause and look at your phone. You are not able to concentrate on what is happening around you and especially when it comes to one-on-one interaction with people you get distracted by the activities in your smart devices.
Strategies to Reduce Screen Time
20-20-20 rule – The 20-20-20 rule directs the person to take a break from engaging in a smart device for 20 seconds every 20 minutes and use this time to focus on an object 20 feet away. This gives relief to the eyes from screen light and continuous strain.
Setting effective time limits to screen use – Research evidence suggests that putting a time limit of 30 minutes to the usage of smart devices is beneficial. This can lead to a shift of perception from a necessity to a choice.
Digital detox- Digital detox is a time frame when a person intentionally pauses using his smart devices for some time. It is an effective way to minimise the usage of digital devices. Switching phones off before bedtime can be a good way to commence a digital detox.
Treatment Methodology for Screen Addiction
Screen addiction can be managed effectively. The significant treatment methodology that can be utilised to treat them is talking therapies. They are found to be helpful in the long run and can be held at an individual and group level. There are many kinds of talking therapies of group therapy, family therapy, mindfulness-based therapy, etc that can be instrumental in treating screen addiction. A type of talking therapy that is employed by us to treat anxiety, stress, and depression is Cognitive Behavioural Therapy.
Cognitive Behavioural Therapy is the most prevalent talk therapy. It is an effective tool to address emotional problems. It can be done one-on-one or in a group. There are four key stages of CBT. The first stage is identifying difficult situations. The second step is fostering awareness of thoughts, emotions, and beliefs about the problem. The third step is recognising the negative thinking, and focus is established on the behavioral response to situations. The fourth step is reshaping the negative thinking patterns. CBT is a short-term therapy ranging from 5 to 20 sessions.
We at City Psychological Services, located at the heart of London, provide consultation for the treatment of mental health issues. We are committed to providing exceptional psychological care and exact support precisely when you need it.
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