Technology, Electronics, and Mental Health

With online classes, distance learning, homework time, and remote work; people are increasingly spending more time with electronic devices and technology than in the past.  This increased screen time for work, school may cause previously used screen time for leisure activities not as restorative; as this may increase total screen time and sedentary behavior.

Zhai and colleague’s review of 24 studies shows that too much screen time (> 6 hours per day) can impact depression (1).  Similar, a review of 31 studies concluded that sedentary behavior may also impact anxiety (2).

More devices are now available than ever before: computers, televisions, tablet pcs, smartphones, smart watches, etc.

While healthy technology use can have benefits of productivity, social connection, entertainment,  and improved health; unhealthy technology use can worsen our distraction,  isolate us socially, increase stress, expose us negative social influences; and negatively impact our health.

The American Psychological Association (3) offers the following strategies to use technology in healthy ways:

  1. Avoid distracted driving (3): APA advises us to turn off notifications and place your phone out of reach when driving.
  2. Avoid electronic devices before bedtime (3). Previous research showed blue light from electronic devices used at bedtime can impact sleep (4), stressful material on electronic devices can also interfere with our ability to fall asleep (3).
  3. When smartphone users turned off smartphone notifications, they reported lower levels of inattention and hyperactivity than they did during weeks when their notifications were turned on (3, 5).  Frequent notifications were also associated with lower levels of productivity, social connectedness and psychological well-being (3,5).
  4. Schedule time for email, when possible. People who checked email continuously reported more stress than those who checked email only three times per day (3, 6).
  5. Manage expectations (3). If possible, schedule time to check messages, email, notifications etc and if possible, let others (family members, boss, etc) know how often you do this, to help manage their expectations.
  6. While social media can help us connect with others, it can also impact feelings of sadness or depression (3, 7), other people may find it helpful. Consider how social media use makes you feel and adjust your use accordingly.
  7. Face to face interactions are important for mental health. The 2017 Stress in America survey found 44 percent of people who check email, texts and social media often or constantly report feeling disconnected from their family, even when they’re together (3). When you’re with friends and family, make an effort to unplug: consider silencing your phone and put it out of reach at dinnertime or during family outings (3).
  8. Disconnect: Instead of grabbing your phone during spare time, disconnect from electronics to reflect, recharge, relax; and collect yourself (3).

To counteract excessive screen time, sedentary behavior from remote work/learning, consider the following:

  • Periodic breaks away from the screen, even a few minutes per hour may help.
  • Stretching, walking during these breaks may be helpful.
  • Instead of mindless “infinite” scrolling, consider your goal before starting a device or program.
  • Consider time outside, in nature and other leisure activities for mental health.
  • Exercise, playing sports can also help address the negative mental health effects of excessive sedentary behavior and screen time.
  • Check out mindful technology use by OSU Digital Flagship

By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:

  1. Zhai L, Zhang Y, Zhang D. Sedentary behaviour and the risk of depression: a meta-analysis. Br J Sports Med. 2015 Jun;49(11):705-9. doi: 10.1136/bjsports-2014-093613. Epub 2014 Sep 2. PMID: 25183627.
  2. Stanczykiewicz B, Banik A, Knoll N, Keller J, Hohl DH, Rosińczuk J, Luszczynska A. Sedentary behaviors and anxiety among children, adolescents and adults: a systematic review and meta-analysis. BMC Public Health. 2019 Apr 30;19(1):459. doi: 10.1186/s12889-019-6715-3. PMID: 31039760; PMCID: PMC6492316.
  3. Ballard D. Connected and content: Managing healthy technology use. American Psychological Association.  https://www.apa.org/topics/healthy-technology-use
  4. https://u.osu.edu/emotionalfitness/2015/07/17/blue-blockers-and-other-ways-to-reduce-electronics-induced-sleep-disruption-and-daytime-tiredness/
  5. Kostadin Kushlev, Jason Proulx, and Elizabeth W. Dunn. 2016. “Silence Your Phones”: Smartphone Notifications Increase Inattention and Hyperactivity Symptoms. In Proceedings of the 2016 CHI Conference on Human Factors in Computing Systems (CHI ’16). Association for Computing Machinery, New York, NY, USA, 1011–1020. DOI:https://doi.org/10.1145/2858036.2858359
  6. Kostadin Kushlev, Elizabeth W. Dunn, Checking email less frequently reduces stress, Computers in Human Behavior, Volume 43, 2015, Pages 220-228, ISSN 0747-5632, https://doi.org/10.1016/j.chb.2014.11.005.

(http://www.sciencedirect.com/science/article/pii/S0747563214005810)

  1. Lin LY, Sidani JE, Shensa A, Radovic A, Miller E, Colditz JB, Hoffman BL, Giles LM, Primack BA. ASSOCIATION BETWEEN SOCIAL MEDIA USE AND DEPRESSION AMONG U.S. YOUNG ADULTS. Depress Anxiety. 2016 Apr;33(4):323-31. doi: 10.1002/da.22466. Epub 2016 Jan 19. PMID: 26783723; PMCID: PMC4853817.

 

Strategies for a successful spring semester

By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

A new semester brings a new set of opportunities and challenges.  The spring semester also aligns with the winter weather, has fewer breaks, and stresses of graduations/internships, plans for the summer etc.

With this in mind, it is important for students to be proactive and prioritize strategies that can help them succeed.

Some health related activities should students INCREASE to improve chances of success include the following:

  1. Get enough sleep. Poor sleep impacts academics and mental health.  For resources to improve sleep, go here: https://u.osu.edu/emotionalfitness/2017/12/31/poor-sleep-and-poor-grades-might-go-together/
  1. Eat fruits and vegetables. This improves mental/emotional well-being:

https://u.osu.edu/emotionalfitness/2015/03/25/fruits-and-vegetables-might-increase-your-odds-of-mental-well-being/

Food strategies to improve/prevent depression, go here:

https://u.osu.edu/emotionalfitness/2018/06/28/food-choices-to-improve-depression/

  1. Get active. Regular exercise can help with mental and physical health.  Go to the RPAC, consider a rec league. Some students find it helpful to take an exercise or sports class  for course credit.
  2. Improve stress management: https://u.osu.edu/emotionalfitness/2017/09/01/dealing-with-too-much-stress/
  3. Have a plan. What if you are over scheduled? Are there classes or obligations you could adjust?  Try to plan breaks ahead of time both daily and if possible, weekend  mini-breaks/vacations ahead of time.  This will give you something positive to look forward to.
  4. Get social.  Spending time with others regularly can help with stress and mental health.  Consider  student organizations, regularly scheduled phone/video calls with your supports such as friends, family etc.
  5. Spend time on hobbies. Leisure activities help with stress and mental health.

Consider decreasing or eliminating the following activities:

  1. Too much caffeine worsens stress level and brain function:

https://u.osu.edu/emotionalfitness/2017/04/19/study-caffeine-stress-and-brain-function/

  1. Excessive digital media usage can worsen inattention symptoms:

https://u.osu.edu/emotionalfitness/2018/08/30/digital-media-and-inattention-symptoms/

  1. Reduce/avoid alcohol intake because it can impact your academic performance:

https://u.osu.edu/emotionalfitness/2018/02/26/alcohol-and-grades/

https://u.osu.edu/emotionalfitness/2017/06/21/study-alcohol-might-cause-brain-changes/

  1. Cannabis can negatively impact your brain:

https://u.osu.edu/emotionalfitness/2014/11/17/marijuana-4-hidden-costs-to-consider/

  1. Nicotine use can increase depression and anxiety:

https://u.osu.edu/emotionalfitness/2015/04/15/does-smoking-increase-anxiety-and-depression-if-i-quit-will-i-feel-better/

Additional resources if your functioning is limited by your mental health, or if you need additional help:

Check out our multiple options for mental health support page for additional resources.

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

Improving your likelihood of antidepressant medication response

By R. Ryan S Patel DO, FAPA OSU-CCS Psychiatrist

As of 2014, about 15.7 million people in the US had at least 1 major depressive episode in the last year, and about two thirds of the individuals had a severe impairment in their ability to manage at home, work/school, or relationships with others (1).

Treatment options for major depression include counseling, medications, life-style, and other strategies. These options can be used alone or in combination with each other.

A recent study looked at a major factor impacting your response to antidepressant medication for major depression.

How do you define depression?

A major depressive episode is defined as an episode of depressed mood or loss of pleasure in daily activities lasting 2 weeks or longer in the past 12 months and at least some additional symptoms, such as problems with sleep, eating, energy, concentration, and self-worth (2).  Additionally there must be some impairment in a person’s ability to function at home, work, relationships or social settings.

What was the study? (3)

792 patients receiving usual care for depression in 83 clinics for at least six months between 2008 and 2010 (4).

How was depression measured?

Depression was measured using, Patient Health Questionnaire–9, a validated instrument to measure the severity and treatment response to depression (3,4).

Was there a key finding?

According to the study article, patients reporting fair or poor health were significantly less likely to improve depression compared with patients with good, very good, or excellent health (3).

What do the results mean?

In my practice, I often discuss the mental health benefits of healthy lifestyle habits such as healthy eating habits, healthy (not excessive) exercise, adequate sleep, avoidance of alcohol, illicit drugs; yoga, meditation, etc.

This study suggests that individuals suffering from Major Depression with good overall health had a better chance of benefiting from antidepressant medications than those with depression who reported fair or poor health.

In other words, while good overall health might help many people with depression, if you are still depressed, having good overall health improves your chances of responding to medications.

This is a small study and further studies would be helpful.

What are some resources regarding health improvement?

What are some of OSU’s campus resources that might help with reducing depression?

What are some resources regarding depression?

Counseling at the OSU Student Life Counseling and Consultation Service
• Mindfulness and Body scan techniques at the OSU Wexner Medical Center
Depression information at the National Institute of Mental Health
Anonymous mental health screen
Depression and Bipolar Support Alliance

National Alliance on Mental Illness (NAMI)

Disclaimer: This article is intended to be informative only. It is advised that you check with your own physician/mental health provider before implementing any changes. With this article, the author is not rendering medical advice, nor diagnosing, prescribing, or treating any condition, or injury; and therefore claims no responsibility to any person or entity for any liability, loss, or injury caused directly or indirectly as a result of the use, application, or interpretation of the material presented.

References:

  1. Center for Behavioral Health Statistics and Quality. (2015). Behavioral health trends in the United States: Results from the 2014 National Survey on Drug Use and Health (HHS Publication No. SMA 15-4927, NSDUH Series H-50). Retrieved from http://www.samhsa.gov/data/
  2. American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).
  3. Rossom RC, et. al.  Predictors of Poor Response to Depression Treatment in Primary Care.  Published online: July 15, 2016. Psychiatric Services in Advance (doi: 10.1176/appi.ps.201400285)
  4. Kroenke K, Spitzer RL, Williams JBW. The PHQ-9: Validity of a Brief Depression Severity Measure.J Gen Intern Med. 2001 September; 16(9): 606–613.