Do you think your smartphone is controlling you? This is not your only problem. Smartphone addiction has become a terrible problem these days. Analysts have pointed out that the time has come to discuss what to do to reduce or avoid it.
We also have the experience of people spending the whole day on the phone if they only use the phone for a moment. We spend our time playing games, scrolling social media or watching videos. If you only use the phone like this sometimes, it is not a big problem. However, if it always starts to pass like that, it is time for you to take care of yourself.
Today we are discussing the health effects of too much screen time and what to do to control it:
What do experts say about screen time?
Excessive smartphone use can have a negative impact on your mental and physical health over time. In this article, the researcher has discussed which side the impact is seen, it has been highlighted. Therefore, many such aspects that are yet to be studied may be missed.
1) Epidemic ‘Near Citedness’
Nearsightedness i.e. ‘Myopia’ is a condition of the eye where a person can see near objects clearly. However, distant objects are dimly seen. Yes, using a smartphone for a long time can change the structure of the eyes. In other words, the shape of the ‘eyeball’ is physically lengthened. As a result, the light coming from outside is focused in front of the retina. And the problem of distant objects appearing dim.
According to experts, by 2050, 50 percent of people will have myophobia. If children use smartphones for a long time, this problem will appear quickly. Therefore, experts have suggested not to bring digital devices, especially smartphones, too close.
Apple has introduced an ‘alert’ system to protect its users from such problems. So if you bring the phone too close, it warns you not to do so. So you should keep the phone at least 12 inches away from your face.
How to set distance reminder on iPhone?
– First of all open the Settings app.
– Then tap on Screen Time.
– And select the option called ‘Screen Distance’.
– After doing this, turn on the toggle in the ‘Screen Distance’ option.
After doing this, if you bring the phone closer than 12 inches from your face, the iPhone will give a warning. It is said that this setting can reduce the problem of myopia in children.
2) Dry eyes
Excessive use of smartphones can cause myopia as well as dry eyes. We blink less when looking at a smartphone, laptop or tablet. Because of that, we have the problem of dry eyes.
A study has revealed how the problem of dry eyes and excessive use of smartphones are interconnected. Blinking our eyes means cleaning the eyes with a windshield wiper and keeping them moist (not dry). Similarly, the more you blink, the more tears your body produces. So that the eyes do not get dry. And health. So blinking your eyes more helps to keep your eyes healthy.
In the case of children, if the eyes are not healthy, they will get diseases related to it. And, there is also a problem with vision. Similarly, the problem of dry eyes is also seen.
Negative effects of smartphones on mental health
It has not been long since smartphones started to be widely used. However, the effect it has on our mental health is beginning to surface.
Study and research on this subject is still in the initial stage. Even limited studies have brought to the surface the problems caused by excessive use of smartphones. Analysts argue that the problems of depression, anxiety and thoughts of suicide are somehow linked to excessive smartphone use.
As mentioned by Columbia University’s Department of Psychiatry, the constant flow of information and updates can lead to feelings of anxiety. This is called FOMO (Fear of Missing Out) among young users. This causes them to fear that they will be left out if they do not participate in the cultural and social moments they see on social media or timelines.
But it is not just the fear of failure. It is also a growing feeling of loneliness and inadequacy. Social media especially Instagram and Tik Tok showiness, people’s fun life, success, happiness, attractive clothes, etc. also make the youth feel that they are zero.
This makes them feel helpless and as the worry increases, it turns into anxiety and depression. Therefore, it should be understood that the way of life seen on social media is temporary and only for show. They are like us in real life too.
Smartphone addiction
A smartphone is not a bad thing in itself. Smartphone is a gift of technology. Things that our generation could not imagine until five decades ago are now seen in our daily life in the form of smartphones. Thanks to smartphones, we are able to connect with our relatives and friends in real time. With a smartphone, we can capture the moments that we feel are special. In some cases, it is because of the smartphone itself
There are also news of people who have survived the terrible situation.
However, the way different platforms have developed in smartphones has given a different twist to the story. Various games and social networks are designed in such a way as to make people addicted. That company has spent billions to design in this way. The more active or interactive you are on social media, the more the company benefits.
Mobile gaming is another element of smartphone addiction. Various types of online games pretend that virtual games are more effective than physical games. In some online games, characters and other content must be purchased by spending real money. It also makes the online game look real.
At that time, the user does not feel that his money is really being spent. As a result, they spend more than they can afford.
It is said that users under the age of 25 are more addicted to such online games. Because the brain is developing rapidly, there are many external factors that affect it. Due to this, smartphone addiction is more common at this age.
According to experts, disorders like autism, neural development disorder and depressive disorder appear when smartphone addiction occurs.
Limitations on screen time
Now that it is clear what kind of problems are seen due to smartphone addiction, let’s discuss how to reduce it. Now you should limit the use of smartphone. This does not mean that you should throw your phone or computer in the nearest well. It is also not said that you should delete your most used social media accounts.
You should use smartphone and computer to keep yourself accustomed with time. But not much. If you feel that you are overusing yourself, take a break for a while. If you continue this habit, your habit of using the smartphone unnecessarily will decrease. So, balance screen time and taking breaks from it quickly.
Be aware of how you use your smartphone now. Most of the smartphones in the market now show which app you have used and how much. For that, you have to go to the settings and search for ‘Screen Time’ (Screen Time) or Digital Wellbeing (Digital Wellbeing). It clearly shows how much you used which app at which time.
Even if you only play games, use social media, watch videos or watch TV for two hours a day, apart from work, it will have less impact on your health.
If you follow this process continuously, your habit of spending unnecessarily more time on the screen will decrease. After that, you can convince yourself that I will not use social media anymore. Most of the current phones have features like break reminder, app limit.
On the iPhone, you can choose which apps you use the most and place them in the ‘Limit Apps’ category. Follow the below procedure for that.
-First of all open the Settings app.
– Then tap on ‘Screen Time’.
-And go to App Limit option.
– And, choose which category of app you want to limit.
While keeping the time limit, first reduce it by 10-15 percent only. You can reduce more in the following days.
