What My Screen Time Habits Reveal About My Mental Well-Being

Up 27 percent. Down 12 percent. Over three hours. Under two. These numbers are just a few of the daily stats my smartphone provides about productivity and usage. While it might seem trivial to monitor these figures—because at the end of the day, they are just that: figures—I do so diligently. I check my screen time usage obsessively. Why? Because an uptick in screen time is often the first indicator that my mental health may be slipping. It’s a sign that my struggles with anxiety or depression could be resurfacing.

Understanding My Mental Health Journey

Let me explain. I have been navigating life with bipolar disorder for over five years now. During manic phases, I experience a whirlwind of symptoms, but when I hit a depressive state, I feel lost and hopeless. My energy plummets; I oversleep and eat far too little. Basic tasks, like taking a shower, become monumental challenges—and my phone habits reflect these changes.

The Role of My Phone

In times of depression, my phone serves as a tool for escapism. I find myself endlessly scrolling through social media platforms like Facebook and Instagram, looking to distract myself. Conversely, during manic episodes, my phone becomes an enabler. I utilize it for work, jotting down article ideas and sending numerous emails and texts in rapid succession. Mania fuels a surge of energy, drive, and racing thoughts—both states lead to a spike in my screen time.

I can easily spend four to five hours a day glued to my device. But it’s more than just wasted time; when I’m feeling mentally unwell, I rely on my phone to connect with others. It acts as a distraction from my thoughts and feelings. I also use it to listen to music and watch TV, both of which help quiet my mind during anxious or depressive states.

Research Insights

Numerous studies have explored the link between screen time and mental health. A 2018 study indicated that excessive smartphone and tablet use correlates with heightened anxiety and depression, particularly in teens. It can also hinder their ability to focus and form friendships. However, fewer researchers have examined how our mental state influences our smartphone usage.

The good news is that research is catching up. An article in Time titled “Your Phone Knows If You’re Depressed” highlighted a 2015 study showing that phone usage patterns could signal mental health declines. “Depressed individuals spent an average of 68 minutes on their phones daily, compared to just 17 minutes for those without depression,” the article notes. Although the study didn’t track specific activities, it suggests that phone use can be a form of distraction from uncomfortable tasks, which resonates with my experience.

My phone becomes a refuge, a way to divert myself from emotional pain.

Taking Proactive Steps

Fortunately, when I notice my screen time increasing, I take proactive steps to recalibrate. I aim to exercise more and limit my sleep. Journaling becomes a tool for untangling my thoughts and emotions. I reach out to friends and admit when I’m struggling, asking for their support. I candidly express, “I am not okay,” and seek help. When things become particularly tough, I connect with my therapist for additional guidance. Together, we address my challenges, and I may collaborate with my psychiatrist to adjust my medication as needed.

Is this approach infallible? No. Mindfulness alone isn’t a cure for mental illness, and awareness of my struggles doesn’t always prevent me from slipping into mania or depression. However, it does help shorten the duration of these episodes, allowing me to feel less isolated and more empowered to take control of my mental health.

Search Queries:

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Summary:

This article discusses how monitoring screen time can serve as an indicator of one’s mental health, particularly for individuals with bipolar disorder. The author shares personal experiences of using their phone as a distraction during depressive episodes and as a productivity tool during manic phases. The piece highlights the importance of recognizing patterns in screen usage to take proactive steps toward mental well-being.