Use Screens in Moderation For A Better Mood

This is a summary of the following research:

Pedersen, J., Rasmussen, M.G.B., Sørensen, S.O. et al. Effects of limiting digital screen use on well-being, mood, and biomarkers of stress in adults. npj Mental Health Res 1, 14 (2022). https://doi.org/10.1038/s44184-022-00015-6

The Yolk

• This study was part of a bigger study on screens and wellbeing
• Screen use has been shown previously to have negative mental effects
  • The constant availability of a screen may create a feeling of obligation and guilt
  • Social media may lead to comparison
  • The time on the screen may take away from other healthy behaviors
• The adults of 89 families were measured
  • 2 groups reported recreational screen use (social media, games, etc) for 2 weeks
    • Intervention group – 2.7 hours screen use per week
    • Control group – 15.5 hours
    • Measured cortisol (stress hormone), self reported mental wellbeing, mood disturbance
  • Intervention results
    • Cortisol – no change
    • Mental wellbeing – significantly improved
    • Mood disturbance – significantly improved more than control
  • Control results
    • Cortisol – no change
    • Mental wellbeing – no change in either direction
    • Mood disturbance – significantly improved, but less than intervention group
    • With less screen usage, mental wellbeing improved and mood improved, but stress remained the same
• Noted limitations
  • Participants knew what group they were in and may exaggerate results
  • Control group also slightly lowered screen usage on their own
  • Short term study cannot predict long term outcomes

Perspective

• There may be bias with the control group lowering their screen use during the study
• The participants may have felt inclined to answer positively
• Moderation is key, as always
  • Screen usage may not be all that bad, as long as it is used positively and in moderation, and also not replacing true social interactions
• Be mindful of using apps and how they make you feel about your use of time
• Use screens in a positive way, like connecting with family and friends, networking, learning, or enjoying a game or show

Resources & Research

• Test used to test well being – WHO-5
• Searching for digital technology’s effects on well-being
• Heavy Instagram use linked to higher rates of depression

Recommendations

• Digital Wellbeing app – set time limits on apps
• A locking cellphone timer – As a joke, of course

If you have any concerns about your mental health, you should not delay and seek help from a professional.