Mobile phones have become an essential tool in our modern lives, especially for adults aged 18 to 35. These devices offer connectivity and enable us to check and research information super quickly, but many mental health professionals are concerned that the use of mobile phones- and more specifically social media- can negatively impact on mental health, leading to heightened anxiety, unhelpful comparisons and, in some cases, possible self -harming. In short, mobile phones can be both a blessing and a curse for people.
How Mobile Phones Can Help Reduce Anxiety
Despite the fact that the use of hand-held devices can create anxiety, mobile phones can also be an invaluable resource for managing anxiety. Here are six ways they can be beneficial:
Enabling a connection with family and friends. For those experiencing isolation, the use of mobile phones can help to maintain close relationships, despite geographical distance, offering reassurance and support through calls, texts, and video chats.
Organisation and Productivity Tools. Calendars, reminders, and to-do apps, as well as banking apps, help users stay organised and on track, thus reducing stress potentially generated by being forgetful or feeling overwhelmed. Employees and employers may value the opportunity to stay on top of work emails when out of the office, working at home or travelling.
Reducing stress by helping you find your way. Many of us depend on Google Maps to travel to see friends and family, and to calculate how long it will take us to arrive at an interview.
Entertainment and Distraction. Streaming services, games, music, and social media can provide a welcome mental escape, offering moments of relaxation during stressful times.
Access to Mental Health Resources. Apps such as Calm, Headspace, and Better Help provide tools for mindfulness, guided meditations, and even therapy, helping individuals manage their mental well-being from a hand-held device.
Crisis Support. Hotlines and online chat services are readily accessible through phones, giving people immediate access to help in moments of crisis.
How Mobile Phones May Exacerbate Anxiety
While mobile phones offer numerous benefits, they are not without drawbacks. Here are several ways they can contribute to anxiety:
Social Media Pressure. People using social media can create unrealistic comparisons, leading to feelings of inadequacy. For example, we can easily forget that the images of those online are enhanced or ‘photo shopped’ and feel that we are not as beautiful, handsome, ‘ripped’, or thin as those on social media. Moreover, we may experience a fear of missing out (FOMO) when influencers we follow show themselves in exotic locations, or trendy clubs in designer outfits. Aligned to this, young people can be more exposed to online bullying, stalking, catfishing or grooming. This experience could create heightened anxiety, depression and intense feelings of worthlessness.
Constant Notifications. A steady stream of alerts can create a sense of urgency and disrupt focus, leaving users perpetually on edge. Perhaps we feel under pressure to respond to a message immediately, rather than in a considered and measured way, leading to making a mistake or writing an abrupt message in an ill-judged tone of voice.
Not being present. Moreover, there are people who can become addicted to their phone and lose a sense of who they are with and are never fully present with their partner on a date, whilst eating out in a restaurant for example. This could lead to a sense of disconnection, more frequent arguments, or even a breakup.
Overexposure to News. Instant access to global news can magnify stress, especially during crises, as users are bombarded with negative information. There is a particular challenge about holding such a familiar device as a phone close to you to read horrific news of war, the killing of innocent men, women and children and devastation of homes and land. This sense of apocalypse could create feelings of catastrophe, deep pessimism and a sense of futility.
Sleep Disruption. Excessive screen time, particularly before bed, can disturb sleep quality, which is closely linked to anxiety.
Dependence and Withdrawal. The fear of being without a phone, often termed “nomophobia,” can trigger panic and unease in situations where the device is unavailable.
Crime-phone theft. Mobile phone users could be vulnerable to having their phones stolen, their bank details hacked and end up losing their life savings. A government source counted 200 phone thefts a day in England and Wales in the last 12 months.
Striking a Balance: A Modern Challenge
Mobile phones are neither inherently good nor bad—they are tools that amplify human behaviour and needs. For people navigating a complex world, these devices can serve as a lifeline for combating loneliness, accessing support, and staying informed. However, unchecked use can also create a cycle of stress, psychological vulnerability, and dependency that exacerbates anxiety.
To harness the benefits while minimising harm, awareness and intentional use are vital. Setting boundaries, such as limiting screen time or disabling non-essential notifications, can reduce the negative impacts. Simultaneously, leveraging the positive aspects—such as using mindfulness apps or staying connected with loved ones—can enhance mental well-being.
Ultimately, mobile phones will remain a fixture of modern life. The challenge lies in using them wisely to support mental health, fostering a balanced relationship that empowers users rather than overwhelming them. By making mindful choices, individuals can enjoy the best of what mobile technology offers without allowing it to become a source of undue stress, anxiety and depression.
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