The Impact of Technology on Mental Health: Tips for Parents

Jeffrey J. Gregson, Counselor, MA, CMHC

In today’s digital age, technology is woven into the fabric of our daily lives, impacting how we  communicate, learn, and connect. While it offers unprecedented opportunities, it also presents  challenges, particularly concerning our children’s mental health. As parents, navigating this  complex landscape can feel overwhelming. However, with the right tools and knowledge, we can  empower ourselves and our children to thrive. This is where Troomi steps in—not just as a phone  company but as a comprehensive platform dedicated to promoting digital well-being for families.  

Understanding the Digital Landscape  

Technology has become integral to children’s lives, with many spending hours each day on  devices. While much of this time is used to entertain, some of screen time is necessary for  school assignments. Recent studies indicate that excessive screen time can lead to increased  rates of anxiety, depression, and other mental health issues. According to the American  Psychological Association, children who engage with screens for more than two hours a day are  at a higher risk of experiencing these negative effects.  

I recognize that our children have a natural advantage when it comes to technology. As parents,  we often find ourselves asking our kids for help with our phones, computers, and other devices.  While we may struggle to master the ins and outs of these tools, we are certainly aware of their  impact on our children.  

As parents, it’s crucial to recognize the impact of this digital landscape. Understanding the  challenges and benefits of technology can empower us to create a healthier environment for our  children. Empowerment is key to navigating the digital world. 

Recognizing the Signs  

As technology continues to evolve, so too do its effects on mental health. It’s essential for  parents to be vigilant and recognize the signs that their children may be struggling. Changes in  mood, withdrawal from activities, and increased irritability can all indicate an unhealthy  relationship with technology.  

As a therapist who specializes in anxiety and depression in children, I can say that there are  definite signs when screen use becomes a problem. While comparing phone and screen use to a  substance addiction may seem extreme, the common symptoms are uncanny. Children will often  start performing poorly in school, isolate from their friends, become easily agitated, and have  withdrawals when phone use is restricted. There is a saying in the field of addiction recovery, 

that the strongest relationship a person will ever have is with their addiction. This isn’t to say  that it’s the best relationship, but rather a connection that many will sacrifice anything to keep.  

Here are some key indicators to watch for: 

1. Declining Academic Performance: 

   • If a child’s grades begin to slip or they show a lack  of interest in schoolwork, it may be a sign that their phone use is interfering with their  focus and study time.

2. Social Withdrawal:

   • Children who spend too much time on their phones may start to  withdraw from face-to-face interactions with family and friends, preferring virtual  connections over real-life relationships. 

3. Sleep Disruptions:

   • Excessive screen time, especially before bed, can lead to difficulties  in falling asleep or poor sleep quality, which in turn affects their mood and ability to  concentrate during the day. 

4. Increased Irritability: 

   • If a child becomes easily frustrated or irritable when they can’t  use their phone, it may indicate an unhealthy dependence on the device for entertainment  or emotional regulation. 

5. Decreased Physical Activity: 

   • Spending excessive time on phones often correlates with a  sedentary lifestyle, which can lead to health issues like obesity and decreased physical  fitness.

6. Poor Communication Skills: 

   • Children who rely heavily on texting and social media may  struggle with in-person communication, including reading social cues and engaging in  meaningful conversations.  

7. Emotional Distress: 

   • Overexposure to social media can contribute to feelings of anxiety,  depression, or inadequacy, especially when children compare themselves to others online. 

8. Neglecting Responsibilities: 

   • If phone use starts to interfere with chores, hobbies, or  other responsibilities, it may signal that a child is prioritizing screen time over important  tasks.

Strategies for Healthy Tech Use  

Creating a healthy digital environment involves proactive strategies that empower both parents  and children. Here are some actionable tips:  

Setting Boundaries  

Setting boundaries with your children can be a difficult task. We often fear the push back and  fighting that comes with identifying rules and expectations. What we need to remember as a  parent, is that children thrive under structure. Children will feel safe when they know their  parents are setting limits, and therefore will exhibit less symptoms of anxiety and depression.  

Establish clear screen time limits that align with your family’s values. The American Academy of  Pediatrics recommends no more than one hour of screen time per day for children aged 2 to 5,  and consistent limits for older children.  

Educate your children about safe online practices. Discuss the importance of privacy, digital  footprints, and the potential consequences of their online behavior. Troomi offers resources to  help guide these conversations, fostering responsible digital citizens.  

Encouraging Open Communication  

Maintain an open dialogue about online experiences. Ask your children about their favorite apps,  games, and interactions. By creating a safe space for discussion, you empower them to share  their feelings and experiences without fear of judgment.  

While managing your child’s phone can feel like a full-time job. It does offer parents a generous  payday by giving you access to their social interactions, music taste, movie preferences, and  overall interests. As a parent, you know have all the information you need to start an engaging  conversation with your child.  

As a therapist, I frequently hear from parents who feel their children are ignoring them because  they’re so focused on their phones. It’s true that children often struggle with empathy and  navigating social interactions—these challenges are a normal part of their development. As  parents, it’s essential to create opportunities to teach our children important social skills. One  effective method is to role-play situations where you intentionally ignore your child while they  try to engage with you. For example, you can simulate being distracted by your phone, helping  your child understand how dismissive it can feel to be overlooked.  

The Role of Community 

We are not alone in this journey; it’s a shared responsibility among parents to cultivate a positive  digital culture. Connecting with other parents can provide support, ideas, and reassurance. For  instance, starting a parent support group through your local Parent Teacher Association could  prove invaluable .  

Consider joining online forums, church groups, and other communities that support methods to  create positive digital cultures. Just being part of group that understands your struggles with help  you feel supported and not alone.  

Another suggestion in creating a positive community around screen time is to ask your children’s  friends to put their phones away when at your home. I know setting this expectation with your  child and then friends can feel intimidating, but I promise they will enjoy their time more with  each other and feel genuine connection.

Fostering a Positive Digital Environment  

Creating a balanced digital environment requires intentionality. Here are some tips to foster a  positive tech experience at home:  

1. Develop a Family Media Plan:

   Collaborate with your family to set guidelines around technology use. Discuss what is acceptable and what isn’t, ensuring everyone is on the same page. Remember parents, while it’s good to have a discussion about guidelines, it is  your job to ensure protections are in place.  

2. Engage in Offline Activities:

   Encourage activities that don’t involve screens, such as outdoor play, reading, or family game nights. These activities promote bonding and reduce screen reliance. Please understand that while you may get push back from your  teenage children, they will secretly be glad you spent the time with them. 

3. Model Healthy Behavior:

   Modeling is the number one way we teach our children.  Demonstrating balanced tech use can set a powerful example for your kids. While we  know this as a parent, it can be very difficult to do. As parents we too are trying to  navigate the natural and virtual world in which we live. We too as parents are looking for  distractions and connections online. It’s okay to let your children know that it is difficult  for you to balance a digital life, and that working on it together can be rewarding.

Resources for Parents  

Here are some resources and references that can enrich your understanding on the effects of  digital media on your child.  

1. American Academy of Pediatrics (AAP)

• Article: “Media and Young Minds” 
• URL: AAP Media Guidelines  

2. Common Sense Media 

• Report: “The Common Sense Census: Media Use by Kids Age Zero to Eight” 
• URL: Common Sense Media Report  

3. National Institutes of Health (NIH) 

• Article: “Children’s Media Use” 
• URL: NIH on Media Use  

4. The Center for Humane Technology 

• Resource: “How to Talk to Kids About Technology” 
• URL: Center for Humane Technology  

5. Pew Research Center 

• Report: “Teens, Social Media & Technology 2022” 
• URL: Pew Research Report  

Conclusion  

Empowering ourselves and our children in the digital age is essential. By understanding the  impacts of technology and implementing thoughtful strategies, we can navigate this landscape  together. Troomi is here to support you in fostering a positive digital environment where families  can thrive.  

Explore Troomi’s Digital Well resources today to equip yourself with the knowledge and tools  necessary for raising confident, responsible digital citizens. Join our community of parents  dedicated to creating a positive digital future for our children. Share your experiences, learn from  others, and together, let’s pave the way for a healthier digital world.