Understanding Healthy Tech use vs Dependency 

In today’s world, a digital age, the line between our online and offline lives has blurred. Phones, tablets, and social media platforms are no longer just tools, for many, they have become constant companions.

While technology connects us to friends, information, and opportunities like never before, it also has a darker side. Here, Ryan Erispe, Head of Clinical at The Cabin, Drug and Alcohol Rehab in Thailand, looks at how excessive use of devices and social media can quietly erode our mental health, strain our relationships, and disconnect us from the very people and experiences that bring meaning to life. 

The Hidden Costs of Constant Connection

At first glance, scrolling through feeds or checking notifications may seem harmless, even comforting. Yet over time, heavy reliance on devices can contribute to:

• Anxiety and depression: The endless cycle of comparison, fear of missing out (FOMO), and overstimulation can fuel negative emotions.
• Sleep disruption: Late-night scrolling and screen exposure interfere with the brain’s natural sleep rhythms, leaving us more tired and irritable.
• Reduced attention span: Constant notifications and multitasking weaken our ability to focus deeply on one task or conversation.
• Strained relationships: Being physically present but mentally absorbed in a screen creates emotional distance between partners, friends, and family.
• Loss of time: Hours spent online often come at the expense of hobbies, exercise, nature, and face-to-face connection, all essential for wellbeing.

Warning Signs of Device or Social Media Addiction

It can be difficult to recognise when healthy use slips into dependency. Ask yourself:

·        Do I reach for my phone first thing in the morning and last thing at night?

·        Do I feel restless, anxious, or irritable when I can’t check my device?

·        Have my screen habits led to conflict with loved ones?

·        Do I lose track of time while scrolling, often spending longer than intended?

·        Am I neglecting responsibilities, hobbies, or relationships because of time online?

·        Do I feel more disconnected or low in mood after long periods on social media?

If you answered “yes” to several of these, it may be time to reassess your relationship with technology. Reaching for help is a powerful first step, you don’t have to do it alone. Support from professionals can make a real difference in breaking unhealthy patterns and building healthier coping strategies. 

Healthy Alternatives That Support Mental Wellbeing

Breaking free from device dependency doesn’t mean rejecting technology altogether, it means reclaiming balance. It’s about asking the right questions.  What may be driving this behaviour? What am I avoiding? Here are some grounding alternatives that improve mental health:

• Movement: Go for a walk, stretch, or try a form of exercise you enjoy. Physical activity boosts mood and reduces stress.
• Mindfulness: Practice meditation, breathing exercises, or simply sit quietly without distraction.
• Creative expression: Write, paint, cook, garden, or engage in any activity that allows self-expression without a screen.
• Reading or journaling: Slow, focused reading or reflective writing deepens thought and calms the mind.
• Quality connection: Spend uninterrupted time with loved ones — a meal, a walk, or a conversation without phones nearby.
• Nature time: Even a few minutes outdoors can reduce stress and restore a sense of calm.
• Volunteering: Helping others builds a sense of community and purpose that social media can only imitate.

Reclaiming Balance

Ryan comments: “Take time to reflect on your relationship with technology. Devices and social media are powerful tools, but they should serve us, not control us. By setting boundaries, practicing digital detoxes, and nurturing offline activities, we protect not only our mental health but also the relationships and experiences that truly matter. The challenge is not to abandon our digital lives, but to live them consciously, with intention, balance, and care for our minds”.