Why ‘unwinding’ with screens may be making us more stressed - here’s what to try instead

In recent years, the concept of self-care has become a popular response to the increasing stress and overwhelm many people experience in daily life. Social media and conversations often emphasize the importance of "me time," setting boundaries, and regulating the nervous system to combat burnout. However, a common form of relaxation—spending downtime on smartphones, tablets, or computers—may actually be counterproductive. While it feels like a way to unwind, screen-based activities can increase cognitive load rather than provide true rest for the brain.

Screen time often involves rapid information processing, multitasking, and exposure to emotionally charged content. This constant stimulation keeps the brain in a heightened state of alertness, making it harder to achieve the calm and recovery that genuine relaxation requires. For example, scrolling through social media feeds or engaging in online conversations can trigger stress responses due to exposure to negative news, social comparisons, or the pressure to respond promptly. Instead of allowing the nervous system to downshift, these activities maintain or even elevate stress levels.

Research into nervous system regulation highlights the importance of activities that promote parasympathetic nervous system activation—the branch responsible for rest and digestion. Practices such as deep breathing, mindfulness meditation, gentle physical movement, or spending time in nature can help shift the body into a more relaxed state. These approaches reduce cortisol levels and promote a sense of calm, which screen-based activities often fail to achieve. Moreover, they help rebuild mental resilience and improve overall well-being.

Another key factor is the quality of rest. Passive screen time often disrupts sleep patterns by interfering with melatonin production due to blue light exposure. Poor sleep further exacerbates stress and impairs cognitive function, creating a vicious cycle. Prioritizing screen-free periods before bedtime and engaging in calming routines can enhance sleep quality and support recovery from daily stressors.

Ultimately, redefining self-care to include activities that genuinely rest the brain and body is crucial. This might mean replacing evening screen use with reading a physical book, practicing yoga, journaling, or simply sitting quietly without digital distractions. By consciously choosing these alternatives, individuals can better manage stress, improve mental health, and foster sustainable self-care habits that truly promote relaxation and renewal.