Out of sheer necessity we are spending more time on screens than ever before. We know we need to be on screens to continue to live and to do our part in keeping our community safe from the effects of a devastating virus. In this way, technology has saved our lives and livelihoods. 

While the short-term gains are huge, it is imperative that we look ahead to the long-term consequences of being in front of a computer screen. As a Marriage and Family Therapist that is only doing virtual meetings, I am concerned for our mental health and well-being as this pandemic continues and even when it subsides. Our constant interaction with computer screens is taking a toll on all of us emotionally, relationally, and physically.

Screen life does not resemble nature. Logically, we understand that a screen is not a substitute for real life but our minds, bodies, and spirits can have a hard time catching up. There is a reason for the newly coined term, Zoom fatigue. In person, we connect emotionally and mentally to the subtle cues of others, often entirely unconsciously. Over a screen, our emotional and mental processing centers are forced to make meaning of those cues more explicitly. Our brains become dysregulated, trying to interpret information and emotions that we used to understand automatically.

I am also afraid that as we continue to isolate out of physical safety we are increasing our fear of others. We are becoming comfortable and feeling safer on the screen than venturing outside our homes. This is a long term disaster to our mental health because regardless of where we land on the introvert/extrovert scale we are relational beings that need human connection– it is what heals us and strengthens our immune system. Every study and theory around love and attachment supports the idea that human connection and touch is vital.  

Additionally, on a physical, biological level, computers, cell phones and other electronic devices emit an electromagnetic radiation that impacts us. There are varying degrees of correlation and causal relationships in how Electromagnetic Field Radiation impacts humans, as technology hasn’t been around long enough for longitudinal studies. We don’t need to avoid technology entirely, but it is a good idea to be aware of the possible negative effects.   

Through my own experience and hearing from others, there are commonalities of symptoms experienced from being on a screen for several hours. As adults we may find it harder to problem solve. We may also feel lethargic, experience headaches, and become more irritable than usual. We’ve also started to see the effects of ongoing screen time on children. Many children display aggressive and agitated behavior or have trouble regulating their emotions.  

Despite this discouraging information, there is a path forward. If we can approach our reality of screen necessity with mindfulness, there are ways we can mitigate the long-term consequences of being in front of a screen. 

Emotional/Relational Support

We are a relational species and we need personal contact. It is important to continue supporting our emotional and relational health even while staying safe and social distancing. Here are some ideas:

• Safely meet up with friends face to face. We Chicagoans are tough! Even a 10-30 minute conversation on a friend’s porch is great.

• Interact with strangers. Pre-2020 we probably overlooked how many people we interacted with on a regular basis, the barista making your coffee, an acquaintance at a yoga class. We still need these interactions. Try to acknowledge the people you see when you’re on a walk by saying hello under your mask or giving a wave. 

• Skip the social Zoom calls meet up for a walk instead

• Create a pod or find one person you can feel safe to have physical contact with. If you feel ok giving a hug, start by doing so in a mask to gauge your comfort level.

• Recognize when you are lost in a screen or feel lethargic. This is a sign that you may need to actively start changing your routine in order to avoid getting sucked into the complacency that can lead to isolation and depression. 

• Get out in nature, wherever it is available to you. 

Physical Support

Energetically spending so much time in front of a screen is hard on the nervous system. We want to make sure we are supporting our physical well being by implementing some of the following:

• Incorporate living things in your environment especially near the computer 

• Spend 1-2 minutes every few hours consciously taking deep breaths

• If you are not able to walk, take a quick drive with your windows down

• Take shower or baths during the day

• Suggest phone calls instead of video

• Take care of your physical body with plenty of water, enough sleep, and daily exercise

• Use items that absorb or breakdown EMF radiation: protective stickers for your devices, crystals and stones, etc

As the pandemic continues without a clear end in sight and the weather may cause us to spend even more time in front of our devices, let’s all remember to pay a little extra attention to life off screen. This awareness and action will provide long-term benefits to all of us and our families while also diminishing the negative impacts.