July 25 • Written by: Jennifer Sierra, LMHC

 

The Hidden Connection Between Screen Time and Anxiety

Why Your Digital Habits Might Be Fueling Your Stress

You know that feeling when you’ve been scrolling for “just a few minutes” and suddenly realize an hour has passed? Or when you reach for your phone the moment you wake up, even before your feet hit the floor? If this sounds familiar, you’re not alone—and you’re definitely not imagining the connection between your screen time and digital anxiety. These anxious feelings creeping in are a real response to our modern tech habits.

Here’s the thing: our devices were supposed to make life easier and keep us connected. And sure, they do that. But somewhere along the way, many of us started experiencing digital anxiety- feeling more stressed, more anxious, and somehow lonelier despite being more “connected” than ever before.

The Numbers Don’t Lie

Recent research paints a pretty clear picture of what’s happening to young adults and their mental health. Studies show that young adults who spent the most time on digital technology were more likely to exhibit higher levels of anxiety, depression, and social anxiety. For this generation that grew up with smartphones, about 50% spend more than 4 hours daily on screens connected to the internet, with a significant number experiencing anxiety and depression symptoms.

But here’s what really caught my attention as a therapist: research shows that those who spent the most time on digital technology may be more likely to exhibit higher levels of anxiety over time.

How Screen Time Fuels Anxiety

As a therapist working with young adults in Orlando, I see this connection play out in my office every day. Here’s what’s actually happening when excessive screen time meets your mental health:

The Comparison Trap:

Social media feeds us everyone else’s highlight reel while we’re living our behind-the-scenes reality. Your brain doesn’t know the difference between someone’s carefully curated post and their actual life, so you end up feeling like you’re falling behind.

The Notification Nightmare:

Every ping, buzz, and alert puts your nervous system on high alert. The constant flood of information and stimuli from screens can lead to heightened levels of stress and anxiety. Your brain starts expecting interruptions, making it harder to relax even when your phone is silent.

Sleep Disruption:

Studies show significant associations between anxiety and depression when screen time is combined with shorter sleep duration. Blue light interferes with your natural sleep cycle, and an anxious, overstimulated brain struggles to wind down.

Decision Fatigue:

Every swipe, click, and scroll requires a micro-decision. By the end of a day filled with digital choices, your brain is exhausted and more prone to anxiety.

Signs It’s Time for a Digital Detox

Sometimes we’re so deep in our digital habits that we don’t realize how much they’re affecting us. Watch for these red flags:

  • •You feel anxious or restless when you can’t check your phone
  • •You’ve lost track of time scrolling more than once this week
  • •You’re using screens to avoid uncomfortable feelings or situations
  • •Your sleep is suffering because of late-night screen time
  • •You feel worse about yourself after spending time on social media
  • •You can’t focus on tasks without constantly checking for notifications

Sound familiar? It might be time to hit the reset button.

digital detox holistic mental health counseling Orlando fl

Your Digital Detox Game Plan

A digital detox doesn’t mean throwing your phone in a drawer forever (though sometimes that sounds tempting, right?). It’s about creating intentional boundaries that work for your life:

Start Small:

Try a 24-hour detox over the weekend. See how it feels to be offline for just one day.

Create Phone-Free Zones:

Keep devices out of the bedroom and off the dinner table. These small boundaries make a big difference.

Schedule Offline Time:

Just like you’d schedule a workout, block out tech-free time in your calendar. Maybe it’s the first hour after waking up or the last hour before bed.

Find Your Why:

What do you want to do with the time you’re currently spending on screens? Read that book? Take walks? Connect with friends face-to-face? Having a clear “why” makes the detox feel less like deprivation and more like reclaiming your life.

Ready to Break Free from Digital Overwhelm?

If you’re struggling to maintain healthy boundaries with technology and it’s affecting your mental health, you don’t have to navigate this alone.

Mindful Reintegration

Here’s where most people get it wrong—they do a detox, feel great, then immediately go back to old habits. The key is mindful reintegration:

    • •Turn off all non-essential notifications
    • •Use app timers to limit social media use
    • •Practice “pausing and deep breaths” before opening apps
    • •Ask yourself: “What am I hoping to get from this right now?”
    • • Notice how you feel before and after using your device – check in with yourself

     Anxiety Therapy Orlando: Holistic Support for Mindful Technology Use

If you’ve tried setting boundaries but find yourself unable to stick to them, or if your anxiety around screen time feels overwhelming, it might be time to talk to someone. At Holistic Mental Health Counseling, Jennifer Sierra, LMHC, offers  anxiety therapy in Orlando using an integrative approach that supports young adults in building healthier relationships with technology while addressing the anxiety that often drives compulsive use.

Here’s what makes our approach different: we focus on building in activities and practices that you genuinely enjoy before taking anything away. Sometimes it’s easier to add positive elements to your life rather than restricting what’s already become such a big part of your daily routine.

Through anxiety therapy, we work on rediscovering hobbies, connecting with nature, practicing mindfulness, and strengthening real-world relationships—creating a fuller, more satisfying life that naturally reduces the pull of endless scrolling.

“My clients often tell me they feel as if a weight has been lifted off their shoulders when they can finally be in control of their technology use and focus on the things they once enjoyed. We work on these changes together, at a pace that feels sustainable for your unique situation.”

 The goal isn’t to eliminate technology from your life—it’s to make sure you’re in control of your relationship with it, not the other way around. Once you establish a healthier relationship with technology, you can begin to focus your time and energy on the things that matter most in your life. Making these shifts can feel challenging when you’re navigating them alone.

Ready to take back control? You don’t have to do it alone. Holistic mental health counseling is here for you. Reach out today to schedule a free 15 minute consultation. 

 

Not Quite Ready for Anxiety Therapy?

At Holistic Mental Health Counseling, we get it—anxiety is exhausting, and taking that first step for help can feel overwhelming. You’re not alone. While navigating this journey, we invite you to explore the blogs below.

Therapy Orlando Anxiety Resources

Listening with compassion

Anxiety Specialist Jennifer Sierra, LMHC

Jennifer Sierra is an Orlando therapist who specializes in trauma-informed counseling and helping clients navigate anxiety and life transitions. She is a Certified Integrative Mental Health Professional with 20 years of experience, Jennifer thoughtfully balances traditional talk therapy with holistic interventions to help clients find calm within and strengthen relationships. Jennifer maintains a heart for community involvement and Orlando mental health awareness through volunteer work, workshops, and speaking engagements.

 

Other Therapy Services offered at Holistic Mental Health Counseling in Orlando

We provide evidence-based therapy that honors your strengths while addressing the patterns that no longer serve you. Our services include anxiety therapy, depression therapy, holistic mental health therapy, and life transitions therapy. We work with individuals ready to create lasting change in their mental health and well-being.

Sources:
  • •Pew Research Center. (2024). Teens, Social Media and Technology 2024.
  • •American Psychological Association. (2024). Stress in America: A National Mental Health Crisis.
  • •Journal of Behavioral Addictions. (2024). Digital technology use and adolescent mental health outcomes: A longitudinal study.
  • •National Sleep Foundation. (2024). Sleep and Screen Time: Understanding the Connection.

Disclaimer: The content provided on this blog is for informational purposes only and is not intended to serve as professional advice, diagnosis, or treatment. The information shared is based on our understanding and interpretation of various mental health topics. It is important to recognize the complexity of mental health issues, and the advice provided here may not address the specific needs of every reader. The content on this blog should not be considered a substitute for professional advice from a qualified mental health professional. Always seek the advice of a licensed therapist or other qualified mental health provider with any questions or concerns you may have regarding your mental health or well-being.