Most teenagers spend their time on screens; watching tv, scrolling phone, playing games, or making friends online. This seemingly harmless habit can give rise to serious problems like compulsive use, distress when offline, and difficulty switching off. This growing reliance on screens isn’t just about how long teens spend on devices but how they use them that shapes their mental health.
Namrata Jain, Mumbai-based psychotherapist and relationship expert, told Moneycontrol: “Adolescence is a time of exploring identity, seeking peer approval, and risk-taking. Social media feeds into this perfectly by offering instant validation through likes and comments, triggering dopamine hits that teens chase endlessly, making it hard to find satisfaction offline.”
Digital dopamine:
The teenage brain is wired for risk and reward, and social media platforms like Instagram and Snapchat, alongside popular video games, are expertly designed to exploit this. They don’t just entertain — they shape how young people see themselves, what they value, and how they interact.
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“For many Gen Z teens, devices are like mirrors reflecting back who they think they should be. When teens rely on this digital feedback, they start chasing a high that’s impossible to reach, which deepens anxiety and can lead to depression or aggression,” she said.
From coping to dependency:
Beyond entertainment, screens have become a refuge for many. Teens struggling with stress, loneliness, or family troubles may retreat into virtual worlds or endless scrolling to escape real-life problems. However, this avoidance signals a shift from casual use to unhealthy dependence.
“When offline life feels boring or overwhelming, screens become essential. Teens may feel anxious or restless without their devices, signalling that their coping skills and social connections have shifted almost entirely online,” Jain noted.
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The post-pandemic surge:
The COVID-19 pandemic turbocharged screen use, turning devices into classrooms, social hubs, and entertainment centres. For many teens, screens haven’t stopped being the default since lockdowns ended. With ever-expanding apps and online pressures, it’s no wonder many feel overwhelmed and stuck in a digital spiral. “It’s not just about hours spent. Is that three-hour gaming session a healthy hangout with friends, or an escape from difficult emotions? Is the conversation real or just a chatbot? These details matter,” Jain emphasised.
Here’s how to balance:
The real challenge lies in helping teens find balance and use technology intentionally — as a tool rather than a crutch. Parents, educators, and workplaces must create environments that encourage offline connection, real-world coping skills, and self-worth beyond the screen.
“We need to help young people build resilience by not outsourcing all their coping and identity to devices. Only then can they navigate today’s digital world without losing themselves,” Jain concluded.
5 small offline rituals to help teens reconnect with real life:
- Screen-free meals together: Family that eats together, stays together. Make one meal a day a “no-phone time.” Whether it’s breakfast or dinner, sitting down together—even if it’s just for 20 minutes—helps teens feel seen and heard. No lectures, just food and casual conversation.
- Daily fresh air moments: Step outside, even if it’s just for a short walk around the block.Getting into the habit of going outdoors—without devices—can gently reset the brain and break the digital loop. Bonus if it's done together.
- Low-pressure creative time: Encourage 20 minutes a day of something screen-free but expressive; drawing, journaling, cooking, playing an instrument.It’s not about talent, just about having a calm moment to process thoughts without outside noise.
- Evening wind-down rituals: Create a bedtime routine that doesn’t involve screens. Read a chapter from a book. Write a gratitude journal or talk to your children before the lights are out. It helps teens transition to sleep without overstimulation.
- The boredom zone: Save one hour every week, where there is no homework, no screens, no scheduled activities. Call it a boredom-friendly-zone. Because, sometimes when nothing is planned, the best real life moments unfold.
1. What are the signs of screen addiction in teenagers?
Compulsive use, distress when offline, and difficulty switching off are clear indicators. Teens may also exhibit anxiety, depression, or aggression linked to excessive screen use.
2. How does screen addiction affect a teenager’s mental health?
Heavy reliance on screens can deepen anxiety and lead to depression, as teens often chase an unattainable high from digital feedback and online validation.
3. Why do teenagers turn to screens for coping?
Screens provide an easy escape from stress, loneliness, or family troubles, leading to a shift from casual use to unhealthy dependence when offline life becomes overwhelming.
4. How has the COVID-19 pandemic influenced teenage screen addiction?
The pandemic increased screen use by turning devices into essential tools for education, social interaction, and entertainment. Post-pandemic, many teens continue to rely heavily on screens due to expanded online pressures.
5. What can parents do to help teenagers balance screen use?
Encourage offline activities such as screen-free family meals, outdoor walks, creative time, and bedtime routines without screens. Creating environments that promote offline connections and coping skills is crucial.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.
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