National Doctor's Day 2025: Experts warn screen addiction is fueling anxiety and low self-esteem; here's how to digital detox

Time of India

5 days ago

In the ever-evolving digital era, it is impossible for many to even take out a five-minute escape from digital gadgets without FOMO (fear of missing out). As the world becomes increasingly interconnected, screens are taking over our daily routines, whether it is checking emails or scrolling through Instagram first thing in the morning. On National Doctor's Day, let's understand how digital access is causing more harm than good.
In 2025, with the constant influx of notifications from social media platforms like Instagram, YouTube, and others, screen time has become a growing health concern. Health professionals across specialities increasingly advocate for digital detox as a necessary part of a healthier lifestyle.
'As a physician, I'm seeing more patients with symptoms not from illness, but from screen overuse: headaches, anxiety, eye strain, poor sleep, and posture issues. The root cause often lies in our digital habits,' says Dr. Gagan Saini, Vice Chairman and Head of Radiation Oncology at Yashoda Medicity.
Digital detox: The remedy? Unplugging
Excessive screen time overstimulates the sympathetic nervous system, the body's 'fight or flight' mode, keeping us in a state of chronic low-grade stress. 'This leads to elevated cortisol, disrupted sleep, fatigue, and reduced focus. Blue light further suppresses melatonin, throwing off our natural sleep-wake cycle,' adds Dr. Saini.
Unplugging also restores meaningful human connection. Face-to-face interaction activates brain pathways that enhance empathy and emotional health, benefits that digital communication can't replicate.
According to Dr Saini, 'Taking regular breaks from screens activates the parasympathetic nervous system, our 'rest and digest' mode, helping to calm the body and mind. Just 30 minutes a day of screen-free time can lower heart rate, boost mood, and improve sleep.'
Make it a daily habit
Eat without screens, walk without earphones, and avoid devices at least an hour before bed. These simple steps are not just lifestyle tweaks; they're science-backed ways to protect your mental and physical health.
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Adolescents and elderly patients alike are presenting with sleep disturbances, eye strain, hearing issues, and a sedentary lifestyle, all linked to excessive screen use. 'ENT specialists often warn against prolonged earphone use, while ophthalmologists report a surge in digital eye strain. In psychiatry, excessive screen time is closely tied to anxiety, low self-esteem, and even depression, especially driven by social media comparisons,' warns Dr. Manisha Arora, Director of Internal Medicine at the CK Birla Hospital®, Delhi.
Doctors now regularly discuss the importance of setting device-free hours, especially for children, and encourage mindful screen use for adults. 'Rather than endless scrolling, users are advised to consume only purposeful content. Tools like screen-time trackers and website blockers can also help curb digital addiction,' suggests Dr. Arora.
A digital detox, even for short periods daily, can reduce stress, improve sleep, enhance focus, and support better mental and physical health. It's no longer just a trend; it's becoming a vital prescription for overall well-being.