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Hi everyone
This month, we are honoured to welcome a special guest and collaborator who has graciously agreed to share his expertise with us. Michael Vallejo, a licensed clinical social worker, brings a wealth of knowledge and experience from his private therapy practice in Colorado Springs, Colorado. He specializes in helping children and teens with mental health concerns. He is passionate about providing effective and compassionate care. He is an advocate for mental health awareness, and is the founder of Mental Health Center Kids, a website that provides resources and support for parents, teachers, and mental health professionals who care for children and teens.
As a parent, you might worry about the impact of screen time on your kids, especially with anxiety becoming more common among young people. Anxiety affects 6.5% of young people globally at any given time, with annual rates as high as 10%.
Research shows using screens for over an hour a day was linked to poorer mental health, including less curiosity, difficulty making friends, and trouble finishing tasks in children and adolescents. For teens, spending more than seven hours a day on screens significantly increases the risk of anxiety and depression.
Screen time doesn’t just affect mental health. It can disrupt sleep, behaviour, and even physical health. On top of that, harmful content and online bullying can add to the challenges our kids face. That’s why it’s so important for us to set boundaries and guide them toward healthy, balanced screen habits.
In this article, we’ll share practical tips to help you support your child.
Signs That Screen Time May Be Affecting Your Child’s Anxiety
Signs that screen time may be affecting your child’s anxiety include:
Restlessness or irritability after screen use
Trouble sleeping, including difficulty falling or staying asleep
Difficulty concentrating on tasks or schoolwork
Social withdrawal or avoiding interactions for screen time
Increased fear or worry from negative online content
Emotional upset or mood decline after screen use
What Can Parents Do to Protect Their Kids?
You play an important role in helping your child manage a screen-filled world. Here are practical steps that you can do to protect them from the negative effects of excessive screen time:
Set Clear Limits: Establish screen time rules based on your child’s age and needs, and stick to them consistently. For instance, you can set a two-hour daily screen time limit and ensure it’s followed. Teach them how to self-regulate screen time.
Encourage Tech-Free Zones: Create screen-free spaces, such as bedrooms or the dinner table, to promote better habits. For example, you can declare family meals a no-screen zone, so everyone can focus on meaningful conversations.
Model Healthy Behavior: Show your kids how to balance screen use by practising it yourself. If you avoid using your phone during family time, they’ll be more likely to do the same.
Monitor Online Activity: Keep an eye on the content your child is consuming and use parental controls when necessary. Regularly check the apps they use and make sure filters are activated to block inappropriate material.
Promote Alternative Activities: Encourage outdoor play, hobbies, or family activities that don’t involve screens. For example, you could introduce a weekly game night or plan outdoor outings to get everyone moving and engaged.
Discuss Online Content: Talk to your kids about what they see online and help them process any negative experiences. For example, if they come across a distressing video, take the time to explain its context and address their concerns.
Teach Kids Healthy Mental Health Habits: Teach them healthy ways to manage stress and anxiety without turning to screens. Doing physical exercises or practising mindfulness as a family can help them build better coping skills.
Encourage Social Interaction: Facilitate opportunities for your child to engage with friends and family in person. For instance, you can host playdates or encourage team sports to foster face-to-face connections.
Prioritize Sleep: Establish a routine that reduces screen use at least an hour before bedtime to improve sleep quality. Creating a “no devices in the bedroom” rule can also make a big difference.
Stay Involved: Be actively engaged in your child’s digital life and create an open space for conversations. Ask about the games they’re playing or the videos they’re watching to maintain a connection to their digital world.
Set the Foundation for Your Child’s Future
By guiding your child’s screen habits now, you’re teaching them life-long skills for balance and responsibility. These lessons go beyond managing technology because they equip your child to make thoughtful decisions, build healthier relationships, and prioritise their mental health as they grow.
I hope you found this article on children and technology insightful. Please share it and support our cause. Thanks for reading this post : ) Also, I would like to thank Michael for his kindness and collaboration.
Dr Junior Oliveira
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