Digital Delight or Despair – Smartphones, Social Media, and our Mental Health

The wonders of the internet—catching up with long lost friends on Facebook, attending your

third cousin’s wedding during COVID-19 from a completely different country, and having a

world of knowledge at your fingertips. On the other hand, it also serves up a buffet of

doomscrolling, cyber bullying, and when-did-it-get-dark-outside-I-haven’t-done-anything-

today! Smartphones and social media have become integral parts of our daily lives in the

modern, affluent world; most of us wouldn’t be able to imagine leaving the house without our phones! While these technologies offer opportunities for communication, education, and entertainment, they also come with a darker side—overuse and, in some cases, outright addiction.

The psychologists at Cognitive Assessments Australia themselves are not immune to the

pitfalls of traversing cyberspace a touch too regularly. Whilst conversing, we realised that

many of us had independently decided on a social media detox as part of our 2025 New

Year’s resolutions. As psychologists, our unique perspective comes from both observing the

impact that excessive digital engagement has on the mental health and overall well-being of

the many clients who turn to us for help, as well as from our own experiences looking for

balance between screen time and the physical world.

Our brain’s natural reward system is integral to our smartphone and social media

fascination. Every time we see an image, or receive a notification, like or comment, our brain

releases dopamine—a neurotransmitter that plays a key role in pleasure and motivation.

This surge of dopamine reinforces our behaviour, making it more likely that we’ll seek out

these digital interactions again and again. Over time, what begins as a casual habit can

evolve into a compulsive need to look and check our devices, even at the expense of our

happiness, peace of mind, real-world experiences and relationships.

Why does this happen?

• Instant Gratification: The immediate feedback from digital interactions can be

  incredibly satisfying (Ribeiro & Peeters, 2021). This instant gratification can become

  addictive, leading individuals to constantly seek out the next “hit” of pleasure

  
  

• Fear of Missing Out (FOMO): Social media platforms are designed to keep us

  engaged, feeding into our fear of missing out on important updates or social events.

  This FOMO can drive users to frequently and compulsively check their devices

  (Varchetta et al., 2020), even in inappropriate or disruptive situations

  
  

• Escapism: For many, digital platforms provide a temporary escape from stress,

  anxiety, or boredom (Kırcaburun & Griffiths, 2019). When life feels overwhelming, the digital world can seem like a more manageable place, albeit one that may not offer

  sustainable solutions to underlying issues

  
  

• Social Validation: In our increasingly connected society, social approval is often

  measured in likes and comments (Bhargava & Velasquez, 2021). The need for

  validation can compel individuals to over-engage online, prioritising virtual affirmation

  over genuine personal interactions.

So, what happens when you just can’t put that phone down? It can start insidiously, with an

uncontrollable urge to check notifications, messages, or feeds—even during important tasks

or social interactions—this is called “compulsive checking” and can lead to people scrolling

on Instagram even if they’re not paying much attention to what’s actually happening

onscreen. Your brain becomes so accustomed waiting for that next “hit” that opening up

social media becomes second nature, an almost mindless, automatic action that happens as

soon as you pick up your phone. It can also lead to people experiencing heightened levels of anxiety, irritability, or depression, especially when unable to access digital devices. This

slippery slope can also exacerbate any pre-existing mental health issues and poor self-

image. Other common (but lesser discussed) symptoms can include disrupted circadian

rhythms and poor attention, both of which can significantly impact cognition (Waters &

Bucks, 2011).

Broader Problems and Consequences

The repercussions of smartphone and social media overuse extend beyond the individual:

• Decreased Productivity: Constant interruptions and the habitual checking of digital

  devices can severely impact work and academic performance, leading to reduced

  productivity and increased stress (Denq, 2019)

  
  

• Deteriorating Relationships and Social Isolation: Overreliance on digital

  communication can erode the quality of face-to-face interactions, weakening

  personal relationships and reducing opportunities for genuine connection. While

  social media is designed to connect us, excessive use of social media has been

  shown to be linearly correlated with increased real-world social isolation (Whaite et

  al., 2018)

  
  

• Mental Health Concerns: The compulsive nature of digital overuse is linked to a

  range of mental health issues, including anxiety, depression, and low self-esteem. In

  some cases, the pressure to maintain an idealised online persona can exacerbate

  these conditions (Hunt et al., 2018)

  
  

• Physical Health Implications: Beyond the more immediate effects like eye strain

  and disrupted sleep/circadian rhythms (Nakshine et al., 2022), excessive screen time

  contributes to a sedentary lifestyle, which is associated with long-term health risks

  such as obesity and cardiometabolic diseases (Nagata et al., 2023).

How We Can Help

Reaching out confidentially to our understanding and supportive psychologists at Cognitive

Assessments Australia is a first step to a happier and more meaningful life if you have found

yourself struggling with smartphone use and/or social media interactions. At Cognitive

Assessments Australia we understand that addressing digital despair requires an accepting,

supportive, and multi-faceted approach. In working with you, we would explore which of the

broad range of treatment options (such as Cognitive Behavioural Therapy-CBT, Acceptance

Commitment Therapy-ACT etc.) would work best in tandem with a host of practical skills to

aid you in gaining more control over your habits, time and life.

Michelle Robertson is a psychologist specialising in behavioural addictions and mental health. She is dedicated to helping individuals find balance in a digitally-driven world. Olivia Chan is an early career psychologist with a background in neuropsychology. She is passionate about helping individuals understand the impact of mental health on cognition.

Bhargava, V. R., & Velasquez, M. (2021). Ethics of the attention economy: The problem of social media addiction. Business Ethics Quarterly, 31(3), 321-359.

Denq, B., Denq, W., & Hsu, W. (2019). Stress and its impact on social media usage. Journal of Technical Writing and Communication, 49(2), 232-245.

Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10), 751-768.

Kırcaburun, K., & Griffiths, M. D. (2019). Problematic Instagram use: The role of perceived feeling of presence and escapism. International Journal of Mental Health and Addiction, 17, 909-921.

Nakshine, V. S., Thute, P., Khatib, M. N., & Sarkar, B. (2022). Increased screen time as a cause of declining physical, psychological health, and sleep patterns: a literary review. Cureus, 14(10).

Nagata, J. M., Lee, C. M., Lin, F., Ganson, K. T., Pettee Gabriel, K., Testa, A., ... & Vittinghoff, E. (2023). Screen time from adolescence to adulthood and cardiometabolic disease: a prospective cohort study. Journal of general internal medicine, 38(8), 1821-1827.

Ribeiro, J. F., & Peeters, D. (2021). The Relationship Between Instant Gratification and Actual Social Media Use.

Varchetta, M., Fraschetti, A., Mari, E., & Giannini, A. M. (2020). Social Media Addiction, Fear of Missing Out (FoMO) and online vulnerability in university students. Revista Digital de Investigación en Docencia Universitaria, 14(1), e1187.

Waters, F., & Bucks, R. S. (2011). Neuropsychological effects of sleep loss: implication for neuropsychologists. Journal of the International Neuropsychological Society, 17(4), 571-586.

Whaite, E. O., Shensa, A., Sidani, J. E., Colditz, J. B., & Primack, B. A. (2018). Social media use, personality characteristics, and social isolation among young adults in the United States. Personality and Individual Differences, 124, 45-50.