Does the thought of being without Twitter give you #anxiety? Can't eat anything without filtering it first? Have you considered putting your Candy Crush score on your CV? You could be in need of a tech detox. We spoke to**Dr Richard Graham** to learn how to switch off without missing out...
Grazia Daily: Please tell us who you are and what you do?
Richard Graham: "I’m Dr Richard Graham, consultant psychiatrist at Nightingale Hospital, specialising in adolescents and technology addiction."
GD: What would you classify as ‘too much’ screen time?
RG: "When people feel an uncomfortable sense of withdrawal when not online, we know that the relationship with technology is not being managed properly. The Nightingale Hospital has an online test that assesses the extent of one's relationship with technology addiction - taking this test is an important first step in ascertaining whether technology use is abnormal or problematic."
GD: When and at what signs should we be worried that we are spending too much time glued to our tech?
RG: "Technology is not only is it impossible to avoid but it brings a whole host of benefits. It can however, begin to take over people’s lives as they spend more and more time online, plugged in and checking work emails and forms of social media and engagement. This can become a compulsion to constantly be plugged in so that we don’t ever risk feeling that we are missing out, or stepping off a ladder.. When electronic devices start to have more influence over behaviour than anyone else or anything else, that's the moment when really you need to start changing things. If people feel signs of severe distress and agitation when separated from their phones or tablets, then we know that there is an unhealthy dependence."
GD: How can using our phones/laptops too much affect our health?
RG: "It can be damaging in many ways, although as the use of technology is still in its infancy we don’t really know the long term effects. Some studies have been done - for example, attainment levels in schools are improved when schools ban the use of phones. In addition, face-to-face interaction, the health benefits of which have been well documented, can end up being substituted for speaking online. combating loneliness and helps extend life expectancy."
GD: What are some of the small ways that screen time can add up without us noticing?
RG: "The level of mindless phone use has increased. For example, clearing notifications on social media or emptying inboxes is mindless. Constantly checking phones for messages and updates also consumes a lot of time."
GD: Not looking at our phones gives us anxiety. What do you recommend as first steps for minimising screen time?
RG: "Having regular digital Sabbaths and daily protected time without technology, for example, meal times, is very important. In addition devices should not be allowed into the bedroom and should not be used an hour before bed."
GD: What about collaborative screen time – ie, watching a film with friends/a partner. Could this still be damaging?
RG: "As long as you're not double or triple screening - ie, using your phone/tablet at the same time - it should be fine."
GD: Could there be withdrawal symptoms?
RG: "People who are addicted to video games and technology display the same symptoms and sense of withdrawal that you see in all forms of addiction, including substance abuse and gambling. Treatment begins with a 72 hour detox with a controlled reintroduction and some people are actually relieved to be given permission to switch off."
GD: How much screen time should we work towards as a goal?
RG: "This number is different for everyone; knowing when not to use devices may well be a cornerstone to digital-wellbeing for all of us."
GD: Are some applications/activities more harmful than others?
RG: "Games are designed to be engaging and to keep players immersed. For some people that will become an addictive situation and they may lose control of the ability to switch off and engage with real life. This is exacerbated by those games that are linked with social media so that gamers are always competing against other gamers. This means it can be even harder to leave the game, switch off and get on with real life."