Manchester Counselling Editorial Team
INTRODUCTION
HOW SCREENS AFFECT YOUR MENTAL WELLBEING
It’s not just what we see on our screens that affects us—it’s how much time we spend staring into them. According to Ofcom, UK adults now spend an average of over 6 hours a day online. That figure jumps significantly for younger adults and teens.
Excessive screen time has been associated with:
Poor sleep quality (particularly with late-night screen use)
Increased symptoms of anxiety and depression
Reduced attention span and concentration
Lowered mood due to social comparison
The Mental Health Foundation highlights how screen overuse can displace physical activity, in-person relationships, and restorative downtime—all key ingredients for good mental health.
We’re not designed to be constantly stimulated. And our brains need real-world connection and rest to thrive.
WHAT A DIGITAL DETOX ACTUALLY LOOKS LIKE
A digital detox doesn’t mean binning your phone or deleting every app. It’s about creating healthier boundaries with technology and using it more intentionally.
Think of it as giving your nervous system breathing room. Here are a few ways people are redefining their relationship with screens:
1. Tech-free mornings or evenings
Start or end your day without reaching for your phone. This allows your mind to wake or wind down naturally.
2. Notification hygiene
Turn off non-essential alerts. You don’t need your phone to buzz every time someone likes a photo.
3. Screen-free zones
Keep phones out of the bedroom or at the dinner table. Protect small moments of presence.
4. App culling
Remove apps you don’t use—or those that spike anxiety. Even a week away from a platform can reset your habits.
5. Purposeful scrolling
Before picking up your device, ask: What do I want from this moment? Entertainment? Connection? Knowledge?
Digital detoxing is less about restriction and more about reconnection—with yourself and the world around you.
SIGNS YOU MIGHT NEED A BREAK
Sometimes the signs are subtle; sometimes they shout. If you’re unsure whether screen use is taking a toll, look for these common indicators:
Difficulty concentrating without a device nearby
Feeling anxious or low after scrolling
Mindlessly switching between apps without satisfaction
Using screens to avoid emotions or tasks
Neglecting real-life connections or sleep
The Royal Society for Public Health reports that high social media use is linked with poorer mental health in young people, particularly around sleep and self-image.
Awareness is the first step. Once you notice the patterns, you can begin to change them.
REPLACING SCREENS WITH RESTORATIVE HABITS
It’s not just about removing screens—it’s about what you replace them with. Swapping digital time for grounding activities can offer both relief and replenishment.
Try:
Going for a walk without your phone
Listening to music or reading a book
Journalling or mindful breathing
Reconnecting with hobbies you’ve neglected
Calling someone instead of messaging
Even short offline breaks (a few hours or a single day) can refresh your focus and mood. Over time, these small resets can dramatically shift how you feel in your mind and body.
At Manchester Counselling, we recognise how modern life can overwhelm even the most resilient minds. If you're feeling burnt out, scattered, or emotionally stuck, you're not alone—and you don’t have to navigate it alone either.
Our therapist-matching service connects you with professionals who understand the pressures of the digital world and can support you in setting boundaries, managing anxiety, and rediscovering balance.
Unplugging starts with one choice. Reconnecting starts with one conversation.
Ofcom. (2023). UK adults online habits
Mental Health Foundation. (2022). Digital technology and mental health
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social media and depression UK
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