In today’s digital era, a large number of individuals especially teenagers are facing multiple issues due to online addiction or internet addiction. They exhibit impulsive behavior to spend more time in front of a screen which in turn results in mental health issues. Due to their mental health illnesses, their academic as well as professional lives are affected. Moreover, they also feel difficulty in exhibiting their inner potential and fail to achieve excellence in multiple areas of their life. Therefore, they need support and guidance to navigate all the challenges in the online world.
This article provides a complete guide for parents and caregivers on how they can protect the mental health of teenagers. After reading this article, you will get completely familiar with all tips or strategies to assist teens in overcoming their mental health issues.
The Digital era’s impact on mental health
Social media plays a major role in our lives as it not only keeps us connected but also provides useful or valuable information that helps us in different areas of life.
Your mental well-being is directly linked to your screen time or online presence. Multiple studies have reported that if you spend excessive time in front of a screen or watching your favorite videos or movies online then you will get more prone to mental health issues. Moreover, the type of content you see on the screen also decides your mental state.
Whether you are a parent or caregiver of a teenager or know any adolescent who is suffering from any common mental illness then you should immediately figure out how you can protect his or her mental health. With the help of some useful strategies, you can help your teen to cherish life with mental stability.
How do Digital habits affect mental health?
Bad digital habits including excessive screen time and uncontrolled use of social media can result in multiple psychological issues. Individuals get more prone to common cognitive or mental issues which are as follows:
1. Anxiety and Depression
Multiple studies have reported a significant link between excessive screen time and anxiety or depression. Those teenagers who spend more time in front of the screens are at increased risk of developing anxiety or depression as compared to those whose screen time is considerably lower. Moreover, they do not feel pleasure in anything and consider themselves worthless. They remain in the persistent phase of stress which affects their performance in personal and professional lives.
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2. Cognitive abnormalities
The misuse of online technology or social media or excessive screen time can also result in several cognitive abnormalities. For example, affected teenagers do not pay attention in their classroom and also face difficulty in learning and remembering the most important things. Moreover, they also feel difficulty in making the most important decisions in their lives. This presents them with multiple difficulties in their personal and professional life.
3. Sleep issues
During your bedtime, avoid using the phone if you want a good quality sleep. If you do not get sufficient sleep then you will remain less energetic and exhausted throughout your day. Moreover, you will also be prone to more common mental health disorders. The main reason behind sleep deprivation is that blue light emitted from the screen can disturb the normal sleep-wake cycle.
4. Social isolation
Teenagers who are more addicted to online platforms do not easily make friends and prefer to stay alone. They think that if they are in any conversation, they can use harsh or undesired words in front of others and get judged or criticized by others. Moreover, excessive screen time can also result in increased aggression which makes it difficult for them to socially communicate with others and feel comfortable in isolation.
What are the signs that indicate that your teen should limit screen time?
If you see any of the following signs in your teen, then immediately prepare your mind to provide the necessary support and guidance to protect his mental health.
- Mood swings
- Emotional instability
- Irritable behavior
- Lack of interest in hobbies
- Social withdrawal
- Preference to use social media platforms
- Lack of focus or concentration
- Neglection of essential responsibilities
- Reduced passion or interest
- Poor sleep patterns
- Fatigue or tiredness
- Headache
- Decline in academic performance
- Obsessive behavior
- Physical symptoms
What are the main Strategies for protecting mental health in the digital era?
The digital age not only presents multiple opportunities but also challenges to teenagers. They have to experience multiple mental issues due to excessive use of online technology or social media. The increased screen time can negatively affect cognitive abilities and can lead to multiple mental issues online. With the help of some useful strategies, you can protect the mental health of your teen so they excel in each field of life.
1. Understand your child’s mental health
As a parent or caregiver, your priority should be the complete understanding of the mental health issue of your teenager. You can also self-analyze their symptoms and behavior. Moreover, you can also ask their teachers or friends to get information about their behavior. However, if you feel that their symptoms are getting severe and their daily life activities are affected, you can seek professional help from the experts without delay.
2. Set limits
Guide your children to how long they can sit in front of the screen and use social media or online tools. If they are having breakfast or any meal, then ask them to switch off their mobile phones, tablets, or other gadgets so they focus on their meal. Moreover, you can also develop some no-phone zones in your bedroom to prohibit the excessive use of digital devices. Furthermore, if you think that your teen does not need the phone or any digital device for personal use then only allow them to use it for a specific period based on the requirement.
3. Encourage healthy habits
You should encourage your teen to participate in fruitful or productive activities. For example, you can guide them to keep a journal to write down their thoughts, emotions, and concepts. By doing this on a regular basis, you can target the triggers and implement the most effective strategies. Moreover, you can also make a schedule of exercise or physical workouts so they remain mentally active and healthy. Other useful activities that can protect their mind from the negative effects of excessive screen time include reading books, going out with friends, or learning any new activity.
4. Open communication
As a parent or caregiver, you should develop a secure and friendly environment so teens share all their mental health concerns without any hesitation, judgment, or criticism. Make them feel that they are listened to without any judgment. After getting a complete idea of their mental health issues, you can provide them guidance to protect their mental health from the negative consequences of online addiction.
5. Analyze their media usage
Make sure that your teen is not alone when using social media online. Be with them whenever they are going to watch anything or play any game. Moreover, you can also turn on some privacy settings and be strictly aware of them to stay away from negative content on social media that can affect your mental health.
6. Be aware of misinformation
Although the internet is a huge and deep sea of information, remember that not every piece of information is true. Multiple cases have been reported in which people only share things based on their feelings and emotions without considering the facts. Therefore, you should guide the teenagers that if they find any content that is not useful or affects their mental health then take a pause and share this with you. So you can further guide them to proceed or not.
7. Set a break reminders
You should also take care of your child’s bedtime so he sleeps early wakes up on time and spends a healthy and productive time throughout the day. You can set break reminders in multiple forms that inform or instruct the teens to take a pause from their long screen time and take some time for productive activities. You can also guide them to participate in any healthy activity in their break time so their mental health remains secure.
8. Practice mindfulness exercises
Train your teen to practice mindfulness techniques to get mental relaxation or peace. Tell them that if they are spending 5 minutes online then they should spend 10 minutes practicing the mindfulness exercises which include yoga, meditation, and some other stress-management techniques.
9. Social communication
The fast-paced digital era has completely diverted the attention of teenagers away from participating in any social activity. Instead of making friends or contributing to any healthy activity, they waste their hours in front of a screen. Ask them to reduce their online presence and participate in constructive social settings. In this way, they meet and greet new people and also learn multiple social skills. With the increased physical presence in social meetings, they can protect their mental health from the negative effects of online media.
10. Join the support groups
If you are a teen battling with any common mental illness, then you can also join the support groups. There are varied support groups in which different members facing the same mental issues are on the same platform. Therefore, by sharing their mental issues and previous life experiences with others, they learn multiple coping skills or strategies and get the desired emotional support.
11. Digital Detox
Practicing digital detox is also a reliable strategy to prevent common mental issues. Digital detox specifically involves periodic disconnection from digital devices. In addition, you take a break from showing your online presence and allow your mind to rest and relax to perform more effectively.
12. Manage the challenging behaviors
If a point comes when you feel that your teen is challenging your predefined rules or policies then talk to your teen to discuss all the things appropriately. You can also connect with their friends to get an insight into the main reason behind their negative behavior.
13. Be a role model for your teen
If you want to change the behavior of your teen, then you should do some positive things as whatever you do, your teen will mimic that. In addition, you can also guide your teen by providing your own constructive social media habits. By setting an example, you can secure the mental health of your teen or adolescent.
14. Safer internet day
Safer Internet Day, a globally renowned initiative that is celebrated on 11 February every year is a reminder for teenagers that they have to make secure and effective use of online technology. Moreover, another major goal of this day is to spread awareness regarding digital safety so every online user remains protected from online scams.
How much screen time is excessive for mental health?
Multiple studies have reported that there is a direct negative impact of excessive screen time on psychological well-being. The screen time of approximately 7+ hours per day is not suitable for mental health. However, sitting in front of a screen for about 3 or 4 hours is quite favorable for the teenagers.
Concluding thoughts
Mental wellness is based on your usage of online technology or screen time. If you most often feel anxiety, depression, irritability, or any other common mental illness then it indicates that you need to limit your exposure to the digital world. Moreover, to sustain a balance between your mental and physical health, focus on your online presence, duration, and all related factors. Get professional support and guidance to get rid of all common mental issues that can occur due to online addiction.
Seek Professional Mental health Support at Renewed Mental Health Group
Multiple mental health platforms provide mental assistance but among them, Renewed Mental Health is a leader in this space. We are concerned about your teen’s mental health and therefore provide exceptional and diverse mental health services. Whether your teen is suffering from anxiety, depression, or any other common mental illness, we have the best therapeutic strategies that work for each adolescent or teenager. We not only provide the treatment but also provide the necessary tools or coping strategies that help in getting rid of all common mental issues.
Our mental health professionals are trained and skilled in developing personalized treatment plans that work for each teenager. They first assess the mental state and then implement the therapeutic strategy that assists each individual in getting lasting relief from the mental illness. Moreover, they employ a diverse range of psychotherapy to manage the symptoms of common mental issues which include cognitive behavioral therapy and exposure and response prevention therapy, etc. So if you want to thrive in your life with mental stability then there is no need to look around. Reach out to our mental health professionals and schedule a consultation to get the best mental health solutions so you enjoy your life with complete well-being
