Increases of 27 percent. Decreases of 12 percent. Over three hours spent, or less than two. These are just a few daily stats my smartphone provides regarding my productivity and usage. Although it might seem trivial to monitor these figures—after all, they are merely numbers—I find myself checking my screen time diligently. Why? Because an uptick in screen time often signals that my mental health is faltering. It indicates the return of my mania or depression.
Living with Bipolar Disorder
Allow me to elaborate. I have been living with bipolar disorder for several years, having received my diagnosis more than five years ago. While I experience a wide range of symptoms during manic episodes, depression leaves me feeling hopeless and disengaged. I tend to oversleep and under-eat, struggle to shower, and even find it hard to manage the simplest tasks—all of which affect my phone usage.
During depressive phases, my phone morphs into a means to zone out. I mindlessly scroll through social media platforms like Facebook and Instagram. Conversely, during manic episodes, my phone is a tool for productivity; I use it to work, jot down ideas, and send a flurry of emails and texts. Mania brings an overflow of energy, activity, and racing thoughts, causing my screen time to surge.
It’s easy for me to squander four or five hours a day. Moreover, when I’m feeling mentally unwell, I reach out to others through my phone, seeking connection. It becomes a distraction from my thoughts and emotions. I also use it to listen to music and watch TV—activities that help quiet my anxious or manic mind.
The Research Behind Screen Time and Mental Health
Numerous studies have examined the connection between screen time and mental health. For instance, a 2018 study linked excessive smartphone use to higher levels of anxiety and depression in teenagers, which also hampers their ability to focus and socialize. However, few researchers have explored the reverse: how our mental state influences our phone usage.
Fortunately, science is catching up. A 2015 study mentioned in a Time article titled “Your Phone Knows If You’re Depressed” found that individuals with depression spent an average of 68 minutes daily on their phones, compared to just 17 minutes for those without depression. While the study didn’t track specific activities on the phone, it suggested that individuals experiencing depression often avoid uncomfortable tasks, leading them to seek distractions through their devices.
Finding Balance
In my case, my phone serves as a refuge, an outlet, and a way to escape from pain and reality. The silver lining is that when I notice my screen time increasing, I can take steps to recalibrate my mental health. I strive to exercise more, reduce my sleep, and journal my thoughts and feelings. I reach out to friends, openly share my struggles, and ask for support. I don’t hesitate to let them know when I’m feeling off. If necessary, I contact my therapist for additional sessions and discuss adjustments to my medication with my psychiatrist.
Is this approach infallible? No. While mindfulness isn’t a cure for mental illness, being aware of my struggles can help shorten the duration of my episodes. It allows me to feel less isolated and more in control of my life.
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Summary:
This article reflects on how screen time usage can serve as an indicator of mental health status, particularly for someone living with bipolar disorder. Increased screen time often correlates with depressive or manic episodes, leading to changes in daily habits and social interactions. Understanding these patterns helps in taking proactive measures to manage mental health effectively.