Dopamine overdrive: How social media hooks our brains

There are few who will dispute the addictive nature of digital media. You only have to open a social media app to find yourself scrolling into a spiral that can turn minutes into hours. The overwhelming prevalence of digital media in our everyday lives has resulted in a great deal of awareness being directed towards its potential negative effects on attention span and mental health. Numerous studies have shown that excessive screen time can lead to decreased attention span and less engagement in activities that require more mental effort and imagination, such as reading.

The concept of screen addiction is becoming increasingly common in this digital age. Frequently referred to as 'digital cocaine', it depicts a pattern of behaviour where excessive use of digital devices leads to negative consequences, similar to substance addictions. Dr Kathryn Lorenz, a family medicine specialist in Troy, notes that activities such as watching TV, playing video games, and browsing social media can act as a 'digital drug'. These activities trigger the release of the feel-good chemical dopamine in the brain.

Excessive dopamine activity in the brain can be debilitating. High dopamine activity is linked to anxiety, excess energy or mania, increased feelings of stress, high sex drive, insomnia, aggression and hallucinations.

This dopamine activity affects the frontal cortex similarly to substances like cocaine, with the resultant symptoms not unlike drug addiction. The pleasure/reward cycle initiated by screen time can become extremely detrimental and can impact health and relationships if not managed properly.

This phenomenon is of particular concern for children, who are growing up in an increasingly digital world. It's important for individuals to be mindful of their digital consumption and seek a balance that promotes mental wellbeing.

There are several apps available that can help control digital consumption for children. Here are some of the top picks

Apple Screen Time: Best for iOS users, it's built into the iPhone's operating system and allows parents to manage their child's device usage, including setting daily limits and bedtimes.

Google Family Link: For Android users, this free app lets parents set limits on daily phone use, schedule downtime and manage app use for children under 13.

Screen Time - Parental Control: An app that provides insights into app use and allows parents to remotely lock their child's device when necessary.

These apps can be very helpful in establishing healthy digital habits for children, ensuring they have a balanced approach to technology use. It's always a good idea to review the features of each app to find the one that best suits your family's needs.

In an era where digital devices are an integral part of our daily lives, the concept of a 'digital detox' has gained prominence. It emphasises the need to balance our technology use with our mental health. Let's explore some strategies for achieving this balance.

1. Set clear boundaries:

• Designate specific times of the day or week as technology-free zones. For instance, mealtimes and the hour before bed are excellent opportunities to disconnect and focus on relaxation and family.
• Be conscious of why and how you use digital devices. Ask yourself whether your technology use is purposeful or habitual, and seek to reduce mindless scrolling or unnecessary screen time.

2. Unplug before bed:

• Avoid screens at least an hour before bedtime to improve sleep quality. Engage in relaxing activities, such as reading or practicing mindfulness, to wind down.

3. Use technology mindfully:

• Customise your notifications and settings to reduce distractions.

4. Set screen time limits:

• Use device settings or apps to monitor and limit screen time. This can help prevent excessive use and encourage healthier habits.

5. Prioritise offline activities:

• A digital detox can open space for more meaningful offline activities and interactions.
• Engage in activities that contribute to mental wellbeing, such as exercise, hobbies and nature walks.

Remember, finding the right balance between technology and mental health is essential. By being mindful of our screen time, practicing digital detox, and seeking support when needed, we can maintain a healthy balance in the digital age.