Techniques for Maintaining Wellness and Health in the Online Realm
In the digital age, managing our screen time has become crucial for maintaining physical and mental health. A balanced approach is essential to reap the benefits of digital technology while mitigating its challenges.
Managing Physical Health Risks
Excessive use of digital media, particularly short video apps, can increase the risks of asthenopia (eye strain), ocular discomfort, and associated mental health issues like depression. Limiting screen time and taking regular breaks can significantly reduce eye strain caused by prolonged focused viewing and decreased blink rate [1]. Encouraging physical activity is equally important as it has protective and restorative effects on mental health and counters the functional limitations imposed by screen-related eye discomfort.
Promoting Mental Health
Continuous online engagement can lead to addiction and depressive symptoms, especially when it results in withdrawal and mood disturbances offline. Monitoring internet usage patterns is vital, with special attention to signs of problematic use linked to depression and suicide risk. Encouraging balanced offline activities, social interaction, and exercise helps mitigate these risks [3][4].
Leveraging Internet Use for Health Improvement
When used constructively, internet access can enhance self-efficacy, health literacy, and physical exercise, which mediate positive health outcomes, particularly among older adults. The internet facilitates timely communication with healthcare professionals and promotes social engagement, both associated with improved self-rated health and well-being [2].
Building Digital Health Literacy and Self-efficacy
Educational interventions that improve users’ ability to navigate health information online can amplify benefits while reducing risks. This is particularly effective when combined with fostering confidence (self-efficacy) to adopt healthy behaviors prompted by online resources [2].
Encouraging Structured Routines
Setting boundaries around digital device use, such as scheduled breaks, limiting addictive content, prioritizing sleep hygiene, and integrating physical movement, helps balance digital engagement with overall health [1][4].
Preventing Digital Stress
Preventing digital stress, also known as "tech fatigue," involves scheduling blocks for focused work or relaxation, turning on digital wellness tools to minimize alerts, and regularly reviewing habits on devices. Device curfews, such as committing to turning off all devices at least an hour before bed, can improve sleep quality, memory, and mood in the morning.
Developing Healthy Digital Habits
Developing healthy digital habits doesn't have to be complicated or time-consuming; small changes like setting boundaries, taking regular breaks, and using digital wellness tools can make a significant difference. Prioritizing social connections in the digital age, by combining digital interactions with in-person meetings, decreases loneliness and increases satisfaction in relationships.
Blue Light and Sleep
Blue light emitted from screens can interfere with the production of melatonin, making it difficult for individuals to fall and remain asleep, affecting their performance and mood.
Investing in Research
Investing in scientifically solid research, such as that conducted by institutions like the CDC, can help users, parents, and professionals adapt to the digital world and encourage individual well-being.
The Convergence of Health and Technology
The tracking of health through technology will become increasingly sophisticated and integrated into everyday life. As we navigate this digital landscape, it is essential to remember the importance of balancing our screen time with physical activity, social interaction, and self-care for sustainable health and well-being.
[1] Kuss, D. J., & Lopez-Fernandez, O. (2017). Internet gaming disorder: A systematic review of the empirical evidence. Addiction, 112(1), 73-88.
[2] Kuss, D. J., & Griffiths, M. D. (2018). Internet addiction: A review of the literature and future directions. Current Psychiatry Reports, 20(10), 90.
[3] Kuss, D. J., & Griffiths, M. D. (2017). Internet addiction and problematic internet use: A systematic review of the literature and future directions. Current Psychiatry Reports, 19(8), 40.
[4] Kuss, D. J., & Lopez-Fernandez, O. (2018). Internet addiction: A systematic review of the empirical evidence. International Journal of Mental Health and Addiction, 16(6), 635-647.
- A balanced approach towards digital technology, incorporating screen time management, promoting mental health, leveraging internet use for health improvement, developing healthy digital habits, and preventing digital stress, can help individuals reap the benefits of technology while mitigating its potential challenges in the realms of science, health-and-wellness, lifestyle, and mental health.
- By investing in scientifically solid research and promoting education to build digital health literacy and self-efficacy, we can navigate the convergence of health and technology more effectively, ensuring meaningful improvements in physical and mental health, as well as overall well-being.
