Is Your Phone Making You Miserable? Part 1: The Digital Dilemma: How Phone Use Impacts Mental Health
By Layne Gritti, D.O. - Addiction and Perinatal Psychiatrist at Sweetgrass Psychiatry
In today's digital era, technology has become an inseparable part of our lives. It connects us with the world, makes tasks more convenient, and keeps us entertained. Yet, amidst the constant stream of notifications and social media, many find themselves feeling increasingly miserable and disconnected. How did we reach this point, and more importantly, how do we strike a balance?
Technology as an Integrated Part of Life
Despite the pitfalls of excessive tech use, it is undeniable that technology, particularly smartphones, has become an integral part of daily life. These devices streamline essential tasks, from ordering groceries to staying connected with loved ones from afar. Acknowledging this reality is crucial as we seek to establish a healthier relationship with technology. Since these devices have become essential to our daily activities, how can we find a balance to benefit from technology in a manner that we are in control of our devices and not the other way around?
The Primal Response to Digital Stress
Our tech-savvy existence is not without its drawbacks. We find ourselves perpetually overstimulated and bombarded with a ceaseless stream of information, notifications, and updates. This overstimulation can breed a unique kind of stress that thrives in the absence of genuine stressors. It is as if our minds are constantly on high alert, responding to every digital demand, leaving us feeling mentally exhausted and anxious.
Our brains, evolutionarily adapted to react to immediate threats, struggle to differentiate between the stressors of the digital world and tangible dangers. Whether it's a distressing news article from the other side of the globe or the pressure to keep up with others on social media, our bodies respond as if we are facing imminent physical harm. While valuable in ancestral environments, this stress response becomes counterproductive in our modern lives, contributing to sleep disturbances, chronic anxiety, and a pervasive feeling of discontent.
Tech Use and Its Impact on Well-being
The pervasive use of technology has noticeable, but sometimes subtle and insidious, implications for our mental well-being. It is not merely about using devices; it is how we use them. The overstimulation caused by incessant notifications and the addictive nature of social media can leave us feeling mentally drained and emotionally frazzled. Furthermore, technology, despite its promise of connectivity, often disconnects us from the people physically present in our lives. This disconnection can leave us feeling isolated, even when we're digitally linked to individuals across the globe. The paradox is that while we are more connected than ever, we often feel more alone.
The Addictive Nature of Technology
Our devices are meticulously designed to capture our attention and keep us engaged. At the heart of this design lies a psychological concept known as "variable reward." Variable reward is a term used to describe a situation where a person receives unpredictable rewards in response to specific behaviors. This concept is deeply ingrained in technology and plays a pivotal role in its addictive nature.
Variable rewards are compelling because they tap into our brain's reward system, which is rooted in evolutionary biology. In the wild, uncertain rewards were crucial for survival. For example, when our ancestors hunted or foraged for food, they did not know when their efforts would yield a meal. This unpredictability led to a release of dopamine in the brain, the neurotransmitter associated with pleasure and motivation. It created a sense of anticipation and encouraged them to repeat the behavior.
In the context of technology, variable rewards are created by the unpredictable nature of what is encountered when scrolling through social media or using certain apps. There might be a fascinating article, a funny meme, or a notification about someone liking your post, but you never know exactly when these “rewards” will appear. This uncertainty keeps you engaged, as your brain anticipates the next gratifying moment.
Moreover, variable rewards are enhanced by the "infinite scroll" feature that many platforms employ. The never-ending stream of content makes it easy to keep seeking those rewarding moments. As you scroll, your brain remains in a perpetual state of anticipation, seeking the next release of dopamine.
This addictive cycle can become all-consuming, as it shapes your daily experiences and often leads to neglect of essential real-life activities. Recognizing the power of variable rewards and their influence on our behavior is the first step in regaining control over our tech use. By understanding why these rewards are so compelling, we can develop strategies to mitigate their impact and make more intentional choices in our digital interactions.
If you are struggling with addiction to technology, call Sweetgrass Psychiatry in Mount Pleasant / Charleston, SC today to schedule an appt with a therapist or with Dr. Layne Gritti.