We live in a 24-hour society where we can communicate and interact with others anywhere in the world at any moment of the day. While that has many positives, it also introduces unique challenges that can take a toll on our mental health. Today’s world can feel faster and more demanding than ever before.
There are various behaviours, including our addiction to social media, feeling the need to always be “on”, longer working hours and information overload that can impact our mental health.
Social media
Social media has a reinforcing nature. It activates the brain’s reward centre by releasing dopamine, a “feel-good chemical” linked to pleasurable activities such as sex, food, and social interaction. The platforms are designed to be addictive; the desire for a ‘hit’ of dopamine, coupled with a failure to gain instant gratification, may prompt users to refresh their feeds endlessly.
The Fear of Missing Out (FOMO), the desire to stay continually connected with what others are doing, has been linked to intensive social media use. We have become more aware of what we are missing out on, for example, seeing photos of friends having a good time together in your absence. These can cause feelings of anxiety and loneliness.
Social media also promotes unreasonable expectations, the perfect lifestyle (that doesn’t exist), and the perfect self-image via image manipulation has been linked to poor self-esteem.
Information Overload
We are bombarded with information every day—from news headlines and adverts to emails and social media posts. This overwhelming amount of data can cause us to feel mentally exhausted, leading to decision fatigue, stress, and anxiety. The constant need to process new information can leave little room for rest and reflection. Not choosing which information to focus on and what we might miss can lead to overload.
Work/home boundaries
With the ability to check work emails or Teams messages at any time, it can feel like there’s no real "end" to the workday. We may find ourselves answering emails while having dinner, preparing for a meeting at midnight, or constantly thinking about work, even on weekends or holidays. This blurring of boundaries can leave us feeling like we're never truly off-duty, increasing our stress levels.
For many people, it’s hard to ignore that notification or the constant ping of a new message. The pressure to respond immediately, even outside of working hours, can create a sense of urgency and lead to heightened stress. In fact, research shows that just hearing your phone ping can trigger anxiety as you anticipate what’s expected of you.
Sleep and concentration
Our devices are convenient but are also one of the biggest culprits behind sleep problems. Blue light from screens can interfere with our ability to fall asleep, and late-night scrolling can leave our minds racing when we should be winding down. Poor sleep is closely linked to issues like anxiety, depression, and cognitive decline.
Lack of sleep can affect our emotional regulation. Studies suggest that sleep deprivation may limit our ability to manage our responses to negative situations, and stress may rise when we are tired. Imaging studies show changes in activity in the areas of the brain responsible for regulating our emotional memory processing and our body’s response to emotional cues.
What can we do?
Digital detox: Setting boundaries is key. Setting aside tech-free hours during the day. Giving yourself permission to disconnect can help you recharge and improve your mental clarity.
Be mindful of how much time you spend on social media and who you follow. Remember, no one’s life is perfect—even if it looks that way online. Focus on following accounts that inspire and uplift you, rather than those that trigger feelings of inadequacy. You could have a tech-free Sunday or never have phones at dinner; what would work for you?
Set clear work boundaries: Create firm boundaries between work and personal life. Set specific hours when you’re available for work-related communication and stick to them. Let your colleagues know your limits and practice saying no when necessary.
Turn off notifications: It’s okay to turn off work-related notifications outside of working hours or remove some apps from your phone. This can help reduce the anxiety of being constantly interrupted and give you time to recharge fully.
Sleep Routine: Establish a healthy sleep routine by limiting screen time before bed. Try reading a book, practicing relaxation techniques, or listening to calming music to help your brain wind down. Make your bedroom a screen-free zone to encourage better sleep hygiene.
Get outside: Make an effort to incorporate nature into your routine. Even short breaks outside, whether walking in a park or simply enjoying some fresh air, can positively affect your mood. Could you build this into your work day, and spend time at weekends in greener spaces to help you recharge?
Move: As humans, we were not built to sit in front of screens all day; move your body. Whether that is a walk, team sports, going to the gym or taking the dog out - get moving regularly to reduce overthinking and improve cognition as well as physical health.
Meaningful connections: Make an effort to prioritise real life connections. Plan regular meetups with friends, call family members instead of texting, and engage in activities that get you out and interacting with others. Even small efforts can make a big difference.
Conclusion
While the modern world offers many conveniences and advancements, it also presents new challenges for our mental health. The key is to be mindful of how these factors affect us and take steps to create balance. By setting boundaries with technology, focusing on real-life connections, and making time for self-care, we can better navigate the mental health challenges of modern life and lead healthier, more balanced lives.
Remember, it’s okay to slow down. In a world that’s always moving, sometimes the best thing we can do for our mental health is to take a step back and breathe.
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