This doesn’t come as a surprise to me; the internet is a great source of entertainment, information and social interaction. And now that most people in our society have the internet on their phone, we practically have access to it 24/7.

What Is a Digital Detox, and Why Do We Need One

However, when I take my eyes off the screens and look around me, I see many cases of using the internet negatively affecting people. Children spend more time playing online games than running around outside, grown ups get overwhelmed by an overload of information, and real-life relationships suffer under the strain of digital interaction.

The Physical Effects of Too Much Screen Time

What if, in a time where we consult the internet for pretty much anything, being online is the very thing that is unhealthy?Spending too much time online can lead to a myriad of physical and mental health issues. Some just a little inconvenient, others a lot more severe. Let’s start with listing some of the problems of a physical nature:

• Neck pain – looking down at your tablet, phone, or laptop, can cause a serious strain on the neck. There’s even a name for it, ‘tech neck’. Your neck muscles have to work harder to support your neck when you look down, and this can lead to stiffness, soreness, and trouble looking up.

• Difficulty sleeping – your biological clock uses natural light and darkness to help regulate sleep. The glaring screen of your device can mess up that cycle. It can also reduce the production of melatonin; the hormone that controls our sleeping pattern. The disturbed cycle and sleeping pattern can lead to fatigue and insomnia.

• Weight gain – internet use is linked to a sedentary lifestyle. In simpler terms: the time that we spend browsing the web, is time we don’t spend doing physical exercise. As well as that, people tend to snack on unhealthy food when they’re scrolling though the pages. The aforementioned lack of sleep can have a negative effect on our metabolism too.

• Digital eye strain – prolonged screen time can lead to something called digital eye strain, also known as computer vision syndrome (CVS). It’s caused by the eye muscles getting sore from a lot of digital device use. This can lead to itching, dryness, redness, discomfort, and pain.

Mental Health Risks of Living Online

So these are some (but not all) of the negative effects that too much screen time can have on our bodies. They’re certainly inconvenient, but relatively easy to keep in check by exercise, muscle relaxation, using proper office equipment, and limiting time spent online. But what about our minds? Excessive internet use can have a serious impact on our mental health as well, in many different ways, and once it has, it can lead to long lasting mental health conditions. Let’s look at some of the dangers that being online poses:

• Low self-esteem – modern digital technology exposes us to hundreds of images on a daily basis. Many of these pictures are unrealistic, and not even real, but affected by filters or Photoshopped. This can lead to people feeling pressured to look a certain, often unattainable way, which in turn can result in excessive exercise, dieting, and even eating disorders.

• Loneliness and isolation – by spending too much time online, especially on social media, we slowly replace our real life interactions with digital ones, and reduce quality time with actual people. This can be detrimental to our relationships and lead to conflict; especially if a person becomes addicted to being online. Another problem with online interaction is that we often don’t get to see the body language or facial expression of the person we talk to, which can lead to misunderstanding and miscommunication, and hinder the development of actual social skills.

• Cyberbullying – As a mother, cyberbullying actually frightens me to bits. The anonymity people find online can spur them into harmful behaviours, like trolling grooming, stalking, or abuse. As part of the national curriculum, children are now being taught how to keep themselves safe online, but that is no guarantee that they actually will. Besides, cyberbullying doesn’t just happen to children, adults can very much be harassed, abused, or attacked on their physical appearance as well. Nobody is completely safe from cyberbullies.

Online Addictions and Digital Temptations

• Other addictive behaviours – It’s hard enough trying to fight an addiction without the temptation the World Wide Web brings with it. Take gambling for example; there is at least one betting shop on every high street in the UK, so avoiding those is a challenge in itself. But nowadays, there’s hundreds of online gambling sites, which are even harder to avoid. Then there’s online shopping, partly caused by e-commerce companies like Amazon, but also fast-fashion firms like Shein, or Temu. Retailers and gambling websites are using powerful technology to draw people in, and since most of us have to use the internet for work or studies, it is a tall order to not become distracted, and resist temptation.

So all this harmful content like unrealistic images, cyberbullying, digital communication, and information overload has been proven to lead to mental health issues like anxiety, depression, and isolation. So how can we take care of our mental health whilst still using the internet when necessary?

Digital Detox: a call to action

Taking care of your mental and physical health in a hyper-connected world starts with awareness — and small changes. Set realistic time limits, prioritise offline activities, and treasure your real-life relationships. Put your devices away well before bedtime, unfollow harmful content, and don’t be afraid to ask for digital detox support if needed.

You don’t need to disappear from the internet altogether — but you do deserve a break. So take that first step toward a healthier balance. Your digital detox can start today.

Photo by David Bruwer on Unsplash