Just like anyone living in today’s world, I tend to spend a good deal of time looking at a screen. I’ll be the first to admit I end up wasting a lot of precious time because I end up getting sucked into my phone. And how could I not? It has endless information and entertainment, all in a little box that I consistently keep on me, hence I tend to spend significant time scrolling through whatever page my phone takes me to. I know I’m not the only one who does this, especially in my generation where this access to technology is such an integral part of our lives. Because the availability of technology is still fairly new, people tend to blame it for a lot of problems, particularly those concerning mental health. I can’t tell you how many times I’ve heard someone older than me talk about how “those darn phones are to blame” for so many issues pertaining to younger folks and mental health issues.
As much as I want to be upset about and push back on that claim, I fear it may hold some truth.
When you look at your phone, your brain releases a small amount of dopamine, which is a neurotransmitter that acts as a “reward center.” Dopamine releases feel good to our minds, so we crave more of them. The issue here is that dopamine releases include a letdown period shortly after the initial burst. Due to this, combined with the miniscule nature of the release from our phones, we consistently come back for more. We get trapped in a cycle of unfulfilling dopamine bursts.
Thankfully, glancing at our phones is not the only way to release dopamine and there are many alternatives that provide more fulfilling and longer lasting effects. Instead of checking your phone, you can:
- Exercise: It doesn’t need to be anything drastic! Go for a walk, stretch, or just dance around a little to wake your body up.
- Get proper sleep: Your body naturally produces more dopamine when you wake up and less as you wind your day down. Disrupting your sleep schedule can reduce the availability of dopamine receptors, which will make you more tired the next day (Dopamine plays an important role in how “awake” you feel.)
- Listen to music: Studies have shown that listening to music can increase dopamine levels by up to 9%, so find some tunes you enjoy and listen ‘til your heart’s content!
This isn’t to say that every issue is caused by screen time, but it’s important to intake some organic dopamine and reduce the more artificially created type for a more enriching feeling of reward.
Lucy M.
Undergraduate Intern 2023
If you could use additional help dealing with stress or anxiety and live in Illinois, please contact Olive Branch Counseling Associates at 708-633-8000 to schedule an appointment with a counselor. In person and telehealth appointments are offered.
References
Julson, Erica. “10 Best Ways to Increase Dopamine Levels Naturally.” Healthline, 1 Mar. 2022, http://www.healthline.com/nutrition/how-to-increase-dopamine#7.-Listen-to-music.
“Seven Reasons to Break Your Smartphone Addiction.” Seven Reasons To Break Your Smartphone Addiction | Piedmont Healthcare, http://www.piedmont.org/living-better/does-your-smartphone-cause-anxiety#:~:text=Why%20are%20smartphones%20so%20addictive,and%20leads%20to%20a%20letdown. Accessed 27 May 2023.
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