Technology and Mental Health: Are We Becoming Digital “Zoomies”?

by Rory Nicol, RP | November 2, 2021

How screens, social media, and constant connection affect our well-being and what we can do to find balance.

Iconic comic book style art with green background, a pretty blond woman with red lipstick has a smartphone stuck to her face and a mechanical arm is wrapping around her neck representing digital natives or digital zombie shows how technology and mental health intersect

Reviewed by Rory Nicol, RP on Nov 2, 2021

Technology and Mental Health: Finding Balance in a Digital World

It wasn’t that long ago that the idea of having a device that could let you communicate, listen to music, play games, watch movies, read books, take photos, learn, work, and even monitor your heart rate felt like science fiction.

Now, in less than a generation, most of us carry that power in our pockets. We can video chat with family across the globe, shop for groceries or cars online, and learn new skills without leaving home. In fact, we have generations of ‘digital natives’ (Gen Z / Millennials) who have been raised in a digital, media-saturated world, “who have little or no memory of the world as it existed before the internet, computers and smartphones”.

But as our digital lives expand, so does an important question: what is the impact of technology on mental health?

The Connection Between Technology and Mental Health

Technology brings incredible opportunities, but also hidden risks. Phones and laptops make life easier, yet spending too much time on screens can affect how we feel, think, and connect with others. Some common concerns include:

Increased stress and anxiety from constant notifications.
Sleep problems caused by late-night screen time.
Reduced focus and productivity from endless scrolling.
Feelings of loneliness even while being “connected.”

The truth is, technology is not good or bad on its own. What matters is how we use it and whether we keep a healthy balance.

We’ve collected some TED Talk videos that will give you a lot of food for thought on screen time and technology. You will notice that the overall sentiment is that, yes, technology and devices are incredible opportunities BUT, they have a time and place, even in this modern world. As with anything in life, there must be balance. We mustn’t let technology take over our lives. It is imperative to remember the original point of your phone, email and even social media — to keep in touch with loved ones and increase productivity — if that isn’t the case for you, then perhaps these videos are worth a watch.

Why Our Screens Make Us Less Happy

TED2017: Adam Alter

Psychologist Adam Alter has studied how much time screens steal from us and what that means for our mental health. He explains that the hours spent staring at smartphones, tablets, and computers may actually be making us less happy. More importantly, he shares what we can do to regain control of our time and attention. Watch the talk here

What are our screens and devices doing to us? Technology and Mental Health

Psychologist Adam Alter studies how much time screens steal from us and how they're getting away with it. He shares why all those hours you spend staring at your smartphone, tablet or computer might be making you miserable -- and what you can do about it.

Psychologist Adam Alter on the impact of our devices on our mental health.

Is Technology Really Ruining Your Life?

TEDxLancasterU: David Ellis

It is almost impossible to avoid laptops, social media, emails, and smartphones. Many of these technologies were developed to help organize our lives, while others promise to keep us fitter and happier for longer. But does all this technology have unintended consequences? David Ellis holds a 50th Anniversary Lectureship in Psychology at Lancaster University and an Honorary Research Fellowship at The University of Lincoln. Much of his work considers how recent methodological developments in technology and data collection (often referred to as digital traces) can reveal information about individuals and their behaviour.

Is Social Media Hurting Your Mental Health?

TEDxRyersonU: Bailey Parnell Watch the talk here

Scrolling through our social media feeds feels like a harmless part of our daily lives. But is it actually as harmless at seems? According to social media expert Bailey Parnell, our growing and unchecked obsession with social media has unintended long term consequences on our mental health. As social media continues to become part of the fabric of modern life – the “digital layer” – abstinence is becoming less of an option. Bailey think it’s high time we learned to practice safe social before it’s too late. What are the common triggers? How are they affecting you over time? How can you create a more positive experience online? Bailey covers this and more in “Is Social Media Hurting Your Mental Health?”

What you are missing while being a digital zombie

TEDxStockholm: Patrik Wincent Watch the talk here

Psychotherapist Patrik Wincent providing tips on how to avoid becoming a digital zombie. In a hyperconnected world, where mobile devices have become appendices to our body and people check their social media accounts hundreds of times a day, human interaction is sacrificed daily in favour of digital exchanges. In his talk from TEDxStockholm event "Generation WHY?", psychotherapist Patrik Wincent takes us on a journey through his own Internet obsessions, and gives us valuable tips to avoid becoming digital zombies.

The Double-Edged Sword of Technology and Mental Health

Technology has transformed the way we live, work, and connect. On one hand, it offers incredible tools that improve our mental health. For example, mindfulness apps can guide you through meditation, fitness trackers encourage movement, and online therapy makes professional support more accessible than ever. For people living in rural areas, or those with busy schedules, this kind of access can be life changing. It reduces barriers and gives more people the chance to prioritize their well-being.

But technology also has a darker side when it comes to mental health. Too much screen time can contribute to feelings of stress, anxiety, or low self-worth. Social media often encourages comparison, where people measure themselves against the highlight reels of others. This can lead to a constant feeling of not being “good enough.” Notifications and endless scrolling also keep our minds on high alert, making it difficult to slow down and rest. Research shows that disrupted sleep, especially from late-night phone use, is one of the most common ways technology harms mental health.

Another challenge is the way technology changes our relationships. Messaging apps and video calls make it easier to stay in touch, but digital communication can never fully replace face-to-face interactions. Without in-person contact, people may feel connected on the surface while still struggling with loneliness. For teenagers and young adults, who are forming their identities and social circles, this gap between online connection and real-world belonging can be especially difficult.

It is important to remember that technology itself is not the enemy. The key is in how we use it. Setting boundaries, being intentional with screen time, and choosing apps and platforms that add value rather than drain energy can make all the difference. When we take control of our devices instead of letting them control us, we create space for both the benefits of technology and the protection of our mental health.

In short, technology and mental health are deeply connected. By understanding both the positives and the risks, we can build habits that protect our emotional well-being while still enjoying the many opportunities technology provides.

Healthy Ways to Use Technology Without Harming Mental Health

It is unrealistic to expect people to stop using technology. Instead, the goal is balance. Here are some practical tips:

Set screen limits. Use app timers or create phone-free times in your day.
Prioritize real connections. Schedule face-to-face time with loved ones.
Be mindful of triggers. Notice what apps or activities leave you drained.
Use technology for growth. Choose podcasts, learning apps, or meditation tools that improve well-being.
Protect your sleep. Turn off screens at least an hour before bed.

When to Seek Extra Support

Sometimes, even with healthy boundaries, the effects of technology on mental health can feel overwhelming. If you notice constant anxiety, low mood, or difficulty disconnecting, it may be time to talk with a therapist.

Therapy can help you:

Understand the root of stress and anxiety.
Develop healthier habits with technology.
Build communication and coping skills.
Track and manage your emotions more effectively.

We’re here if you need help.

Therapy is a valuable tool that can help you to solve problems, set and achieve goals, improve your communication skills, or teach you new ways to track your emotions and keep your stress levels in check. It can help you to build the life, career, and relationship that you want. Does everybody need it? No. But if you are curious about working with a therapist, that curiosity is worth pursuing.

We know it takes a great amount of courage to examine your life and to decide that there are things you would like to change. And it takes more courage to do something about it. Support from a trusted adult, a counsellor, or a therapist can make a real difference in how you feel day to day.

At The Dot, we can help. We offer free consultations for anyone in Ontario considering individual or couples counselling, online at The Dot. We will go through any of your questions and concerns to help you decide whether online counselling is the right choice for you.

Book Your Consultation Today!

Visit our therapist match form to let us match you to the therapist with the skills you need.

SOURCES The Conversation Generation Z: when it comes to behaviour, not all digital natives look alike TED.com

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Mental health in a digital world: Finding Balance with Technology

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