In our modern world, screens have become an integral part of our daily lives. We rely on them for work, communication, entertainment, and even relaxation. However, excessive screen time can sometimes lead to a phenomenon known as screen-related anxiety or digital stress.

Let’s explore how excessive screen time impacts our mental well-being and provides practical tips on how to reduce screen-related anxiety.

The Effects of Screen-Related Anxiety

Screen-related anxiety refers to the feelings of stress, overwhelm, and restlessness that can arise from spending too much time in front of screens. We used to only get information from the community around us. Now, it is an incessant flood of drama and disaster from every corner of the world.

The constant bombardment of information, notifications, and social media updates can easily overwhelm us and heighten anxiety levels. Additionally, prolonged screen time can disrupt our sleep patterns, negatively affecting our overall mental health. Therefore, trying out these techniques could bring more balance and rest into your life.

Tips for Reducing Screen-Related Anxiety

1. Boundaries

To reduce screen-related anxiety, it is crucial to establish clear boundaries around your screen time. Determine specific times of the day when you will not use any screens, such as during meals or before bed. Consistently sticking to these boundaries allows your mind to relax and recharge away from the digital world.

2. Digital Detox

Consider implementing regular digital detox periods where you completely disconnect from screens for a certain amount of time. This can be a few hours, a day, or even an entire weekend. Make a conscious effort to engage in activities that don’t involve screens, such as attending exercise classes, meeting up with a friend for coffee, investing in a new hobby, or simply taking a walk in nature.

Diversifying your activities can help reduce reliance on screens and provide a much-needed break for your mind and eyes.

3. Intentionality

Practice mindfulness while using screens. Before diving into social media or other online activities, take a moment to check in with yourself. Notice how you’re feeling emotionally and mentally. Are you procrastinating on an important task that will contribute to stress later on? Set an intention for your screen time and try to avoid mindless scrolling that can contribute to anxiety.

4. Sleep Hygiene

Creating a bedtime routine that includes winding down without screens is essential for prioritizing sleep hygiene. The blue light emitted by screens interferes with our sleep cycle, making it harder to fall asleep and reducing the quality of rest. Instead, opt for activities like reading a book, taking a warm bath, or practicing relaxation techniques to prepare your mind for a good night’s sleep.

5. Screen-free Zones

Designate certain areas in your home as screen-free zones, such as the bedroom or dining area. This allows you to disconnect from the digital world and focus on other aspects of your life. These screen-free zones also promote better communication and connection with others.


Reducing screen-related anxiety requires conscious effort and self-awareness. Start by implementing small changes in your daily routine and gradually increase your offline activities. By finding a healthy balance between the digital world and the real world, you can protect your mental well-being and enjoy the benefits of technology without added stress.

Remember, you have the power to take control of your screen-related anxiety and foster a healthier relationship with technology. By actively implementing the strategies discussed above, you can reduce the impact of screens on your mental health and reclaim a sense of balance in your life.

Embrace the opportunity to disconnect, unwind, and reconnect with the world around you. You deserve a life free from the constant grip of screen-related anxiety. So, take charge of the digital overwhelm and embrace a healthier, more mindful approach to technology. Your mind, body, and spirit will thank you!

If you feel as if you need additional help to reduce your screen time, reach out to Engracia today.