Technology media and mental health

Can social media use make you feel irritable?

While technology and social media use can be useful in some ways, research shows that improper use of technology and social media can worsen depression, anxiety, focus, sleep and other mental health symptoms (1).

A previous post discussed how unhealthy ways of using technology can have negative effects on our mental health (2).

A 2025 JAMA study by Perlis and colleagues, looked at social media and irritability (3).

What was the study? (3)

42,597 US adults were surveyed (between November 2023 to Jan 2024) on their use of social media and measures of irritability using a Brief irritability Test (3).

What was the result? (3)

  • 6,037  participants (14.2%) reported using once a day; 16, 678 (39.2%) using multiple times a day; and 10, 610 (24.9%) using most of the day (3).
  • The study found that frequent use of social media was associated with significantly greater irritability. ( Adjusted models (for more than once a day, 0.38 points [95% CI, 0.18-0.58 points]; for most of the day, 1.55 points [95% CI, 1.32-1.78 points]). (3)
  • These associations persisted after incorporating measures of political engagement (3).

What are some caveats?

  • The study accounted for other mental health symptoms, including depression and anxiety (3).
  • This was a correlational study, so does not tell us about cause and effect (3).
  • The association between social media and mood is complex. For example, it has been suggested that some social media platforms may  seek to elicit outrage as a means of increasing engagement (4).
  • The study did not analyze specific social media content (3).
  • The study relied on self-report rather than objective measures.

Some healthy ways of using technology are outlined here: https://u.osu.edu/emotionalfitness/2020/12/11/593/

By 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. Patel R. Mental Health For College StudentsChapter 8. Social Media Technology and mental health, Page 237-289.
  2. https://u.osu.edu/emotionalfitness/2020/12/11/593/
  3. Perlis RH, Uslu A, Schulman J, Gunning FM, Santillana M, Baum MA, Druckman JN, Ognyanova K, Lazer D. Irritability and Social Media Use in US Adults. JAMA Netw Open. 2025 Jan 2;8(1):e2452807. doi: 10.1001/jamanetworkopen.2024.52807. PMID: 39775809.
  4. Brady  WJ, McLoughlin  K, Doan  TN, Crockett  MJ.  How social learning amplifies moral outrage expression in online social networks.   Sci Adv. 2021;7(33):eabe5641. doi:10.1126/sciadv.abe5641
  5. Burke  M, Kraut  RE.  The relationship between Facebook use and well-being depends on communication type and tie strength.   J Comput Mediat Commun. 2016;21(4):265-281. doi:10.1111/jcc4.12162

Virtual Hope Box for stress and emotional regulation

While there are many options to help with mental health, one particular app called the Virtual Hope Box (VHB) can be useful for coping with unpleasant emotions and thoughts which can impact a variety of mental health symptoms.

Is there research to show that this app is helpful?

  • This app can help with emotional regulation and reducing stress according to a randomized controlled trial (1). Future studies are ongoing.
  • Numerous research studies support many features of the app like relaxation skills and distraction techniques.

What is the cost?

  • Free. It was developed via a government grant and was awarded the DoD Innovation Award in 2014.

What are the features of the VHB app?

  • It comes with preloaded features like inspirational tools, relaxation skills, coping tools, distraction techniques, emergency contact numbers.
  • It can also be customized to include your own music, images, phone numbers of supportive contacts, and reminders of reasons for living.
  • You can fill out coping cards and activity planners with help of a mental health professional.
  • These features are shown in the image below:

Screenshot ImageScreenshot ImageScreenshot Image

Additional resources:

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. Bush NE, Smolenski DJ, Denneson LM, Williams HB, Thomas EK, Dobscha SK. A virtual hope box: randomized controlled trial of a smartphone app for emotional regulation and coping with distress. Psychiatr Serv. 2017 Apr 1;68(4):330–6. doi: 10.1176/appi.ps.201600283.

Managing zoom fatigue

Zoom has been and continues to be a useful for many people with regards to work, learning and social connection.  However, with increased time spent on remote learning and remote work, more students are likely to experience tiredness, worry and burnout from excessive zoom use, a syndrome called zoom fatigue (1)

This post discusses strategies to minimize or reduce zoom fatigue.

What is zoom fatigue?

One definition of zoom fatigue might be , which refers to increased tiredness as a result of virtual meetings.

What are some ways to prevent or reduce zoom fatigue?

According to Professor Jeremy Bailenson, founding director of the Stanford Virtual Human Interaction Lab (VHIL) (2,3):

  1. Consider taking zoom out of full screen mode, as excessive amounts of close-up eye contact is highly intense (2,3). 
  2. Using external keyboard allows for an increase in the personal space bubble between oneself and the grid (2,3).
  3. Hide self view, as seeing yourself during video chats constantly in real-time can be fatiguing.
  4. Video chats dramatically reduce our usual mobility. an external camera farther away from the screen will allow you to pace and doodle in virtual meetings just like we do in real ones. And of course, turning one’s video off periodically during meetings is a good ground rule to set for groups, just to give oneself a brief nonverbal rest (2,3).
  5. Since the cognitive load is much higher in video chats, consider taking a brief break from having to be nonverbally active, but also turning your body away from the screen (2,3).

Additional strategies noted in the Harvard Business Review (4):

  • Avoid multitasking.  Consider  closing any tabs or programs that might distract you, put your phone away, and stay present (3).
  • Take mini breaks during longer calls by minimizing the video, moving it to behind your open applications, or just looking away from your computer now and then (4).
  • When possible, instead of a video conference, consider if an alternate method is appropriate (phone call, Slack or email, etc) (3).

Other strategies:

  • If possible schedule non video call activities between zoom calls to give yourself a break from the screen while remaining productive.
  • If cleared by your physician, consider brief bouts of stretching or exercise, even if its just a few minutes between zoom calls.
  • Some students may benefit from reducing screen brightness to decrease eye strain.
  • To balance the period of increased screen time, consider doing leisure activities that do not involve screens, such as going on a walk, working outside, playing a sport, etc.

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To learn more about zoom fatigue, see references below.

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. Wolf CR. Virtual platforms are helpful tools but can add to our stress. Psychology Today. May 14, 2020. Accessed October 19, 2020. https://www.psychologytoday.com/us/blog/the-desk-the-mental-health-lawyer/202005/virtual-platforms-are-helpful-tools-can-add-our-stress
  2. https://news.stanford.edu/2021/02/23/four-causes-zoom-fatigue-solutions/  Accessed 4/14/21.
  3. Bailenson, J. N. (2021). Nonverbal Overload: A Theoretical Argument for the Causes of Zoom Fatigue. Technology, Mind, and Behavior, 2(1). https://doi.org/10.1037/tmb0000030
  4. https://hbr.org/2020/04/how-to-combat-zoom-fatigue.  Accessed 4/14/21.
  5. A Neuropsychological Exploration of Zoom Fatigue (psychiatrictimes.com)