Author: Vicki Wootton-Champion

The effects of social media and screens on mental health

Posted on by Vicki Wootton-Champion

The effects of social media and screens on mental health

Introduction

In today’s digital age, social media and screens have become an integral part of our lives. We use them to stay connected, informed, and entertained. However, while technology offers many benefits, excessive screen time and social media usage can have profound effects on our mental health. From increased anxiety to disrupted sleep, the digital world can sometimes do more harm than good.

The impact of social media on mental health

  1. Increased anxiety and depression

Research suggests a strong link between heavy social media use and mental health issues like anxiety and depression. The constant exposure to curated highlights of other people’s lives can lead to unhealthy comparisons, creating feelings of inadequacy and low self-esteem. Seeing others’ seemingly perfect lives may make us feel as if we are falling behind, leading to stress and depressive thoughts.

  1. Fear of Missing Out (FOMO)

Social media thrives on engagement, and platforms are designed to keep users scrolling for longer periods. This can lead to FOMO (Fear of Missing Out)—a feeling of anxiety that arises when we believe we are missing out on exciting experiences. FOMO can make users feel pressured to constantly check notifications and updates, which in turn increases stress and distracts from real-life experiences.

  1. Cyberbullying and online harassment

With the rise of social media, cyberbullying has become a serious issue, especially among teenagers and young adults. Negative comments, online harassment, and trolling can lead to emotional distress, self-doubt, and even suicidal thoughts in extreme cases. Unlike in person bullying, cyberbullying can happen 24/7, making it difficult for victims to escape.

  1. Social isolation

Ironically, while social media is designed to connect people, excessive use can lead to social isolation. Many individuals spend hours engaging with virtual connections but struggle to maintain meaningful in-person relationships. Studies suggest that over-reliance on digital interactions can reduce real-life social skills and create feelings of loneliness.

The Effects of screen time on mental health

  1. Disrupted sleep patterns

One of the most significant negative effects of excessive screen time is its impact on sleep. The blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep. Using screens before bed can make it harder to fall asleep and reduce sleep quality, leading to fatigue and difficulty concentrating the next day.

  1. Reduced attention span

Constant exposure to fast-paced digital content can reduce our ability to focus for extended periods. Social media platforms, with their endless scrolling and short video formats, condition our brains to seek instant gratification, making it harder to concentrate on tasks that require deep focus.

  1. Digital addiction

Social media and screens can be highly addictive. Many apps are designed using dopamine-driven feedback loops, meaning that every like, comment, or notification provides a small rush of pleasure. Over time, people may feel the need to check their devices compulsively, leading to digital dependency that negatively impacts productivity and well-being.

  1. Increased stress levels

The constant connectivity that comes with social media and screen use can increase stress levels. The pressure to respond to messages, keep up with online trends, and maintain an active digital presence can be overwhelming. Additionally, the exposure to negative news and distressing content can contribute to emotional exhaustion.

Finding nalance: How to reduce the negative effects

  1. Set screen time limits

Use built-in phone settings or apps to track and limit daily screen time. Set boundaries for when and how long you use social media and digital devices.

  1. Take regular digital detoxes

A digital detox—taking intentional breaks from screens—can help reset your mental well-being. Try designating screen-free hours or entire days to focus on real-life activities.

  1. Prioritise face-to-face interactions

Make an effort to spend time with family and friends in person rather than relying on digital communication. Engaging in meaningful conversations and social activities can improve mental health and reduce feelings of loneliness.

  1. Improve sleep hygiene

Avoid screens at least one hour before bedtime to improve sleep quality. Instead, engage in relaxing activities like reading, meditation, or listening to calming music.

  1. Curate your social media feed

Unfollow accounts that make you feel insecure or stressed. Follow pages that promote positivity, mental health awareness, and personal growth.

  1. Engage in offline hobbies

Find hobbies that don’t involve screens, such as reading, exercising, painting, or spending time outdoors. This helps shift focus away from digital distractions and promotes a healthier lifestyle.

While social media and digital devices offer many benefits, it is essential to use them mindfully to protect our mental health. Recognising the negative effects and taking proactive steps to create a healthier balance can lead to improved well-being, better relationships, and a more fulfilling life. By making small changes—such as limiting screen time, engaging in offline activities, and practicing digital mindfulness—we can enjoy the benefits of technology while safeguarding our mental health.

 

Coping after a suicide

Posted on by Vicki Wootton-Champion

Coping After a Suicide: Finding Strength in Grief

Losing a loved one to suicide is an unimaginable tragedy that leaves behind deep sorrow, unanswered questions, and a complex mix of emotions. Grief after a suicide can feel isolating, but it’s important to remember that you are not alone. Healing takes time, and while the pain may never fully disappear, there are ways to cope and find strength in the journey ahead.

Understanding your grief

Grief after suicide is often accompanied by a range of emotions, including shock, guilt, anger, and profound sadness. Many people struggle with “what ifs” and self-blame, questioning if they could have done something to prevent the loss. It’s important to recognise that suicide is a result of deep mental distress, and no single person is responsible.

Ways to cope and heal

  1. Allow yourself to grieve

Grief is not linear; it comes in waves and affects everyone differently. Give yourself permission to feel whatever emotions arise without judgment. Suppressing grief can prolong the healing process.

  1. Seek support

You don’t have to go through this alone and it’s so important not to. Talk to trusted family members, friends, or a therapist. Support groups for suicide loss survivors can also be incredibly helpful, as they provide a space to share your feelings with others who truly understand.

  1. Take care of your mental and physical health

Grieving can be exhausting. Ensure you are getting enough rest, eating well, and engaging in activities that bring comfort, whether that’s exercise, journaling, or spending time in nature. Self-care is not selfish—it’s essential.

  1. Find ways to honour their memory

Honouring your loved one can bring a sense of peace. Consider creating a memorial, participating in suicide prevention efforts, or simply sharing stories about them. Keeping their memory alive in a positive way can help with healing.

  1. Be patient with yourself

Grief has no timeline. Some days will be harder than others, and that’s okay. Allow yourself grace as you navigate life without your loved one. Healing doesn’t mean forgetting; it means learning to live with the loss in a way that allows you to move forward.

When to seek professional help

If your grief feels overwhelming, persistent, or leads to thoughts of self-harm, it’s crucial to reach out for professional support. Therapy, counselling, and crisis hotlines are available to provide guidance and comfort. You don’t have to carry this burden alone.

 

 

YOU ARE NOT ALONE

Losing someone to suicide is an incredibly painful experience, but with time, support, and self-compassion, healing is possible. Remember that your loved one’s life mattered, and so does yours. If you or someone you know is struggling, please reach out. Help is available, and hope remains.

Text TOUGH to 85258 for free and confidential advice and support 24.7

 

Visit one of our support groups. Find your nearest one here: https://toughenoughtocare.help/support-groups/

 

Survivors of Bereavement by Suicide (SOBS)

0300 111 5065

support@uksobs.org

uk-sobs.org.uk

 

www.supportaftersuicide.org.uk

 

https://www.gov.uk/guidance/support-after-someone-may-have-died-by-suicide

 

 

 

Helping your child’s mental health during back to school season

Posted on by Vicki Wootton-Champion

Helping your child’s mental health during back-to-school season

Back-to-school season can be an exciting time, but it also comes with its fair share of challenges. For many children, the transition to new routines, social environments, and academic expectations can feel overwhelming. As a parent, you play a vital role in supporting your child’s mental well-being during this period. Here are practical ways to help your child navigate the back-to-school season with confidence and resilience.

 

  1. Open the lines of communication

One of the best ways to support your child is by encouraging open conversations about their feelings.

  • How to help:
    • Ask open-ended questions like, “What’s something you’re looking forward to this week?” or “What feels a little tricky right now?”
    • Create a safe space where they feel comfortable sharing without fear of judgment.
    • Validate their emotions by saying things like, “It’s okay to feel nervous. New situations can be challenging for everyone.”

 

  1. Establish a predictable routine

Children thrive on structure, and a consistent routine can help reduce anxiety.

  • How to help:
    • Set regular times for waking up, meals, homework, and bedtime to create a sense of stability.
    • Use visual aids like calendars or checklists to help younger kids understand their daily schedules.
    • Involve your child in planning their day so they feel more in control.

 

  1. Focus on sleep and nutrition

Physical health is closely linked to mental well-being. Ensuring your child is well-rested and nourished can significantly impact their mood and ability to focus.

  • How to help:
    • Establish a consistent screen-free bedtime routine to ensure they’re getting enough sleep (9–11 hours for younger children, 8–10 hours for teens).
    • Provide balanced meals with whole grains, fruits, vegetables, and protein to fuel their energy and concentration.
    • Limit sugary snacks and beverages that may cause energy crashes.

 

  1. Teach stress management techniques

Equipping your child with tools to manage stress can build their emotional resilience.

  • How to help:
    • Introduce simple mindfulness exercises like deep breathing, journaling, or guided imagery.
    • Encourage physical activities such as sports, dance, or yoga to help release built-up tension.
    • Remind them that it’s okay to take breaks when they feel overwhelmed.

*Our resources for young people “All About Me” and “The Mindset Principle” are great ways to engage your child in journalling, gently encouraging children to explore their feelings, step out of their comfort zones, and achieve manageable daily goals—all while building resilience and promoting healthy mental habits. Shop now https://tough-enough-to-care.sumupstore.com/

 

  1. Stay alert to changes in behaviour

Pay attention to signs that your child may be struggling with their mental health.

  • What to watch for:
    • Withdrawal from activities they usually enjoy.
    • Sudden changes in appetite, sleep patterns, or mood.
    • Frequent complaints of headaches or stomach-aches, which can be physical signs of stress.

If you notice these behaviours persist or worsen, consider reaching out to a school counsellor or a mental health professional for additional support.

 

  1. Encourage social connections

Building positive relationships with peers and teachers can boost your child’s confidence and sense of belonging.

  • How to help:
    • Arrange playdates or extracurricular activities to strengthen friendships.
    • Role-play social scenarios to help them feel more comfortable initiating conversations.
    • Stay involved by attending school events or volunteering when possible.

 

 

 

 

Back-to-school season can be a time of growth and opportunity, but it’s important to acknowledge the emotional challenges that may arise. By being proactive, empathetic, and supportive, you can help your child navigate this transition with greater ease and confidence.

Remember, mental health is just as important as academic success, and small, consistent actions can make a big difference. With your guidance, your child can not only survive but thrive during the back-to-school season.

Useful links

www.youngminds.org.uk

www.childrenssociety.org.uk

www.actionforchildren.org.uk