Spending less time in front of screens can improve your mental health and help you achieve your New Year's resolutions.
According to the platform DataReportal, the number of social media users continues to grow worldwide (up 5.6% compared to last year). In Brazil, the average internet usage per person is 9 hours and 13 minutes per day—97% of that time is spent on social media. These numbers place the country second in the global internet usage ranking.
When it comes to television, the scenario isn't much different: Brazil ranks third in the world for time spent watching TV. On average, people spend 4 hours daily in front of the TV screen, with 20% of that time spent on streaming services like Netflix and Prime Video.
Whether on a computer, console, or mobile phone, the gaming world is populated by millions of people. According to the Game Brazil Survey, about 74% of Brazilians report playing some digital game. Among youth aged 12 to 14, this number increases to 85%, according to a study from USP. However, 28% of them show excessive device use, associated with dependency.
It's essential to ask: what activity outside of screens occupies so much of your time? Probably the answer will be "none."
Quick questions: how many hours can you go without checking your phone? Or: how long can you stay away from your phone? Do you feel anxious?
According to the Michaelis dictionary, the term nomophobia derives from English: No (no) mo (mobile) pho (phone) phobia (phobia).
It refers to the morbid fear of being without a cell phone and, as a result, being unable to communicate with the world. This type of phobia can cause headaches, shortness of breath, anxiety, and rapid heartbeat.
A study by the National Library of Medicine, in the United States defined nomophobia as a threat to people's physical, mental, and social health and warns of the possibility of a public health epidemic.
As it is a recent phenomenon, there is still no consensus on the causes, but it is known that it is a disorder caused by multiple factors: social, functional, organic, and health-related. It is also known that addiction to social media contributes to this type of phobia.
Our brain produces substances called neurotransmitters that transmit information between neurons and regulate activities such as appetite, sleep, and mood. Dopamine and serotonin, for example, create a sense of well-being.
When the brain identifies a situation as "good," it generates positive reinforcement for that situation to repeat. This is what behavioral psychologists call "positive reinforcement."
On social media, likes, comments, and feed updates act as constant positive reinforcements, explaining people's need to check their phones frequently and their dependence on the device.
As it is a multifactorial disorder, the diagnosis of dependency takes into account a variety of situations and can only be made by a health professional and/or psychologist.
Here are some factors that may indicate screen dependency—either for you or someone you know:
Spending a lot of time alone with the computer or smartphone often
Becoming defensive when confronted about this behavior
Preferring to spend more time online than being with other people
Losing interest in activities that used to be important, such as hobbies, going out with friends, playing sports, working, etc.
Showing signs of isolation, bad mood, or irritability
Hiding the phone or minimizing the screen when someone arrives
Demonstrating signs of impact on professional, school, or home life (poor job performance, low grades, or consistently overdue household tasks)
Excessive screen use can worsen stress, depression, and anxiety across different generations.
Screens stimulate the brain at bedtime and emit light that hampers the release of melatonin (the sleep hormone).
Social media can negatively impact body image, leading to dissatisfaction and harming users' self-esteem.
Keeping your neck bent down while using your phone overloads the muscles and joints, which can lead to pain in the neck, shoulders, and back.
Drivers who use cell phones while driving are about four times more likely to be involved in an accident.
Aside from the impacts of screens on the brain activity of babies and children, prolonged exposure to screens can also harm the development of babies' and children's eyes.
Therefore, the Brazilian Society of Pediatrics recommends delaying screen use for babies and children (whether from cell phones or televisions) and limiting exposure times as follows:
Ages 0 to 2
No screens (even passively)
Ages 2 to 5
One hour per day, with parental supervision
Ages 6 to 10
One to two hours per day, at most, always with supervision
Adolescents (11 to 18 years)
Two to three hours per day, and never allow "all-nighters"
If you identify with the situations we've outlined and want to escape the digital trap, follow our tips:
Avoid bringing your phone to bed at night
Know more
Use apps that limit social media usage, for example
Know more
Engage in physical activities (preferably outdoors)
Know more
Meet family and friends in person whenever possible
Know more
Read printed books and magazines
Know more
Carry out manual activities (crafting, cooking, music)
Know more
Make handwritten notes, such as phone numbers and shopping lists
Know more
Seek professional help if symptoms worsen
Know more
Responsável Técnico:
Dr. Claudio Albuquerque
Medical Director of MDS Brazil
CRM 188683
Sources:
Abranet
DataReportal
Instituto de Psicologia da USP
National Library of Medicine
UFSM
Center for Internet & Technology Addiction
UFMG
Instituto do Sono
Universidade de São Paulo
Instituto Nacional de Traumatologia e Ortopedia
OMS
