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Your screen is making you sick? Experts call for digital detox as screen time fuels health crisis
Haunted by unread books or a dusty yoga mat in the corner? If you're one of the millions who spend an average of five or more hours a day glued to digital screens, scrolling endlessly through social media or binge-watching content, experts warn it's time to consider a reset. Increasingly, doctors are urging people to step away from their screens and embrace digital detox as a vital prescription for physical and mental well-being.
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In 2025, as our devices become inseparable from daily life, the need for structured screen breaks has taken on new urgency. Medical professionals across specialties are reporting a dramatic rise in symptoms directly linked to digital overuse from chronic eye strain and sleep disturbances to rising levels of anxiety and social withdrawal.
Not just a trend, but preventive medicine
'Digital detox isn't a fad, it's now a critical part of preventive healthcare,' Dr. Manisha Arora, Director of Internal Medicine at the CK Birla Hospital (Delhi) told Firstpost. 'In today's hyper-connected environment, our brains are overwhelmed with constant notifications from apps like YouTube, Instagram, and WhatsApp. The impact on mental and physical health is visible across all age groups.'
According to Dr. Arora, prolonged exposure to screens contributes to reduced physical activity, disrupted sleep cycles, and poor posture. Children and teenagers are increasingly complaining of headaches and restlessness, while older adults are reporting fatigue and difficulty focusing.
The physical toll is significant. 'Ophthalmologists are seeing more cases of digital eye strain. ENT specialists are noting hearing issues caused by excessive use of earbuds, especially among younger patients,' she says. Mental health professionals, too, are witnessing the fallout: rising cases of anxiety, depression and low self-esteem, particularly linked to social media comparison.
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Doctors are now routinely discussing 'digital hygiene' during consultations. 'We advise families to set screen-free hours, especially during meals and before bedtime,' Dr. Arora said. For children, structured screen time and parental controls are vital. For adults, mindfulness in digital consumption—engaging with content intentionally rather than passively is key.
Unplugging is neuroscience-backed self-care
Dr. Gagan Saini, Vice Chairman and Head of Radiation Oncology at Yashoda Medicity, frames digital detox in biological terms. 'Excessive screen time overstimulates the sympathetic nervous system, the 'fight or flight' response, keeping the body in a constant state of low-grade stress. This contributes to elevated cortisol levels, poor sleep, fatigue, and difficulty focusing. Blue light exposure from screens disrupts melatonin release, affecting circadian rhythm and sleep architecture.
'As a physician, I've observed an alarming rise in symptoms linked not to viruses or chronic disease, but to screen overuse. Headaches, sleep disturbances, anxiety, eye strain and even postural issues are increasingly rooted in our digital habits. The prescription? A concept as simple as it is powerful: unplugging,' he added.
Dr Saini further said that unplugging allows the parasympathetic nervous system, our 'rest and digest' mode to regain balance. 'Even 30 minutes a day of conscious disconnection from phones, laptops and television can lower heart rate, improve mood and support better sleep quality.'
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The doctor's prescription: conscious disconnection
Both Dr Saini and Dr Arora emphasised intentional disconnection as the new health mantra. From using focus apps and screen time trackers to setting social media boundaries, small daily habits can prevent long-term health consequences. The goal isn't to reject technology but to use it wisely, on our own terms.
'Walk without earphones. Talk without distractions. Make time for silence,' urges Dr. Saini. 'This isn't just good advice—it's medicine.'
As digital engagement becomes unavoidable, choosing when and how to disconnect may be the most powerful health intervention of our time.
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