Finding Balance in a Digital World

Let’s be honest — we rely on technology more than ever. From emails and Teams calls to scrolling social media or binging Netflix, it’s hard to escape screens. But while tech makes life easier, it can also affect our mental health if we’re not careful.

Too much screen time, constant notifications, or comparing ourselves online can leave us feeling anxious, distracted, or just plain drained.

The good news? A few small changes in how we use tech can make a big difference.

Here are some practical tips for staying mentally healthy while using IT:

1. Set Digital Boundaries

Why it helps: Without boundaries, screen time easily stretches into personal time.

✅ Set “no tech” hours — especially before bed or during meals.
✅ Use app timers or screen time limits.
✅ Separate work and personal devices where possible.

2. Take Regular Breaks

Why it helps: Staring at a screen for hours can drain your focus and mood.

✅ Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
✅ Stand, stretch, or walk for 5–10 minutes every hour.
✅ Get outside when you can — fresh air can reset your mind.

3. Declutter Your Digital Space

Why it helps: Clutter — even digital — creates stress.

✅ Organise files, close unused tabs, and unsubscribe from emails you don’t need.
✅ Turn off non-essential notifications.
✅ Keep your desktop and phone home screen clean and minimal.

4. Practice Mindful Tech Use

Why it helps: Mindless scrolling can worsen anxiety and distract from what matters.

✅ Ask yourself why you’re opening an app — habit or purpose?
✅ Try turning your phone to greyscale to reduce its addictiveness.
✅ Avoid comparing yourself to others on social media — remember it’s a highlight reel, not real life.

5. Connect Meaningfully

Why it helps: Real connection boosts well-being more than passive screen time.

✅ Schedule video or voice calls instead of long email threads.
✅ Use tech to learn something new or share a hobby with others.
✅ Take time offline to build relationships and support networks.

6. Prioritise Sleep

Why it helps: Screens (especially blue light) disrupt sleep patterns.

✅ Avoid screens at least 30–60 minutes before bed.
✅ Use night mode on devices in the evening.
✅ Create a wind-down routine that doesn’t involve tech.

Final Thoughts

Technology isn’t the enemy — it’s how we use it that matters. By creating healthy digital habits, we can protect our mental health while still enjoying the tools and opportunities IT provides. It’s about balance, not disconnection.

Remember: it’s okay to log off. The world will still be there when you return — and you’ll feel better for it.

Most importantly Its Ok to Not be Ok – if you or someone you know is struggling please use any of the following resources:

1. Samaritans

Support for: Anyone in emotional distress or suicidal crisis
📞 Call: 116 123 (Free, 24/7)
🌐 Website: www.samaritans.org
📧 Email: [email protected]

2. Mind

Support for: Mental health advice, information, and local support
📞 Infoline: 0300 123 3393 (Mon–Fri, 9am–6pm)
📱 Text: 86463
🌐 Website: www.mind.org.uk
📧 Email: [email protected]

3. SHOUT

Support for: Anyone in crisis, 24/7 text support
📱 Text: SHOUT to 85258
🌐 Website: www.giveusashout.org

4. YoungMinds

Support for: Young people and parents/carers concerned about youth mental health
📞 Parents Helpline: 0808 802 5544 (Mon–Fri, 9.30am–4pm)
🌐 Website: www.youngminds.org.uk

5. NHS 111 (Mental Health Option)

Support for: Urgent mental health advice or crisis support
📞 Call: 111 and choose the mental health option
🌐 Website: www.nhs.uk

6. CALM (Campaign Against Living Miserably)

Support for: Men’s mental health and suicide prevention
📞 Helpline: 0800 58 58 58 (Daily, 5pm–midnight)
🌐 Website: www.thecalmzone.net
📱 Webchat also available via website

7. Papyrus – HOPELINE247

Support for: Young people under 35 at risk of suicide and those concerned for them
📞 Call: 0800 068 4141 (24/7)
📱 Text: 07860 039967
📧 Email: [email protected]
🌐 Website: www.papyrus-uk.org

8. Rethink Mental Illness

Support for: Living with mental illness or supporting someone who is
📞 Advice Line: 0808 801 0525 (Mon–Fri, 9.30am–4pm)
🌐 Website: www.rethink.org