Falling Victim to Doomscrolling

Managing the physical and emotional effects of smartphone use.

Ask the Doctor

Smartphones are undoubtedly a fixture of everyday life, with many people using them for everything from texting to ordering groceries. However, even though smartphones have made many tasks more convenient, they also have the potential to affect us physically and emotionally.

Maria M. Vollucci, DO, a board-certified family medicine and primary care provider at Torrance Memorial Physician Network, describes some of the effects of smartphone use she sees in her practice—and offers solutions to help manage the impact.

How does smartphone use affect the body?

Smartphone use involves repetitive motion of the fingers and thumbs, which can lead to tendonitis. This condition occurs when the tendons that attach muscles to bones become inflamed and irritated due to overuse. As devices become larger, heavier and more awkward to hold, people can also develop wrist pain from excessive use. Smartphones are also extremely portable, which encourages more frequent use. This can lead to neck pain from hunching over and eyestrain caused by prolonged exposure to blue light from the screen.

How do smartphones and other screens affect the sleep cycle?

Many of us spend much of our day looking at screens: smartphones, TVs, computers. Research shows that exposure to the blue light emitted from screens—mainly when it occurs close to bedtime—has been linked to sleep disturbances. Sleep deficiency has been linked to many chronic health problems including diabetes, heart disease, stroke, certain cancers and cognitive problems. Therefore, sleep hygiene and stopping digital stimuli to prepare for sleep are very important.

How do smartphones affect mental health?

Smartphones are portable and convenient, which is one benefit. However, constant access to news and information can lead to overconsumption, which can increase anxiety. It’s important to be aware that much of the content available on the internet is specifically designed to provoke emotional responses that keep you scrolling, clicking and reading. Turn off your newsfeed, uninstall an app or limit the amount of content you consume if you feel yourself becoming upset, anxious or unproductive.

How can people reduce the physical impact of smartphone use?

One of the most important—and most challenging—ways to reduce the physical impact of smartphone use is to set limits on your screen time. Viewing your phone as a productivity tool—instead of a constant source of entertainment or information—can be a good first step.

Other tips include:

• Turning off or silencing unnecessary notifications will help you reduce the number of times you check your phone.
• Putting your phone face down when not in use will help you resist the urge to respond to every notification.
• Set a timer to limit the amount of time you spend on your device.
• Avoid using devices close to bedtime to reduce exposure to blue light.

How can parents guide children and teens in responsible smartphone use?

Parents can start by setting a good example with their smartphone habits. Set limits on smartphone use, such as establishing “no phones at the dinner table” or “no phones in the bedroom” rules for children and teens. Also, consider setting phone “curfews” or using the “do not disturb” function to limit your child’s phone use and sleep disruptions overnight.

If someone suspects that smartphone use is affecting their physical or mental health, what should they do?

If you think your smartphone use might be causing physical or mental health problems, talk to your primary care provider—the sooner, the better. Your primary care provider can help to diagnose your problem and suggest strategies to help, including:

• Changing how you hold, view or use the device to reduce strain on your body.
• Recommend conservative treatment, such as over-the-counter medication, rest, ice/heat or physical therapy.
• Provide a referral to another health care provider if additional treatment is needed.

Even though smartphones are a staple in today’s society, they don’t have to take a toll on your well-being. Understanding the potential pitfalls of smartphone use can go a long way in helping you prevent device-related physical and mental health problems.