Do you often feel frustrated or stressed? Or perhaps you feel that you can no longer keep up with your responsibilities at work, school or in your relationships?
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The reason may be that you are spending more time online than you should, according to a study published last Wednesday in the journal PLOS One.
The study, which involved 900 adults in Germany, found that people who use the internet excessively experience higher levels of stress and more negative moods and are more likely to neglect other areas of their lives.
Excessive internet use refers to using apps to such an extent that it causes psychological distress or interferes with a person’s ability to carry out their daily responsibilities.
Lead author Andreas Ulker, a doctoral student at the University of Duisburg-Essen in Essen, Germany, said that stress and negative moods can make internet use “more tempting.”
At the same time, excessive internet use can make matters worse.
Ongoing research is highlighting a problem that is not currently classified as a disorder, but may warrant such recognition, according to Silke Müller, a postdoctoral researcher at the University of Duisburg-Essen and co-author of the study.
One limitation of the study is that it followed adults only, so it remains unclear whether the same pattern applies to children, Müller said.
The findings make sense because we know that spending long periods in front of screens can make people less happy for several reasons.
When we become absorbed in constantly scrolling through content, we often stop moving our bodies, even though physical activity is essential to our health and happiness.
Staring at screens up close for extended periods is also highly stimulating, which can leave us feeling exhausted.
We also frequently switch between multiple tasks on our screens, such as responding to several chats and emails while browsing social media, which can contribute to mental fatigue.
What Is Making You Feel Distressed?
Excessive internet use may resemble patterns seen in eating disorders, addiction and obsessive-compulsive disorder, according to licensed clinical psychologist Barin Kamdar in an email.
Kamdar, who is based in Princeton, New Jersey, explained that this can make the problem difficult to address because “these urges often occur unconsciously.” As a result, you may find yourself already browsing the internet before realizing what is happening.
She recommended identifying the triggers that prompt excessive internet use. Do you reach for your screen after a stressful situation with your manager or partner, for example? Or do you turn to it when you are exhausted or overwhelmed?
“Once a person becomes able to recognize that the urge is present, they will be in a much stronger position to resist the temptation,” Kamdar said.
When you feel the urge to turn to the internet to cope with stress, Kamdar recommends waiting five minutes before doing so. During those five minutes, try exercising, listening to music or relaxing.
Then, add another five minutes to the waiting period each time you experience the urge.
Another strategy she found particularly helpful is setting aside periods that are completely screen-free.
Some people turn to the internet to cope with stress and negative emotions, but doing so may actually make things worse.
Instead, it is better to look for healthier ways to manage these feelings.
Stepping away from the internet may give you more opportunities to engage with the activities and experiences that bring you genuine happiness.
