Is your phone making you feel anxious or depressed?

June 26, 2025

Providence Mental Health Team

[6 MIN READ]

Americans are spending more time than ever on their phones, and the result could be depression or anxiety.
Too much smartphone usage can lead to addiction, creating an actual chemical dependency in the brain on the dopamine that comes from it.
Some of the ways you can combat the negative effects of phones are by filtering who you follow and scheduling breaks for yourself throughout the day.

Is your phone making you feel anxious or depressed?

Are you one of the many people who feel like your phone is an extension of your hand? If so, you certainly aren’t alone — in fact, according to Pew Research, about nine in 10 Americans now own a smartphone, and nearly every American has some kind of mobile phone.

But there’s a dark side to phone use, and it’s showing up more and more. We talked with Marie Fowler, MSW, LCSW, behavioral health integration manager for Providence’s St. Mary High Desert Medical Group, about how your phone may be making you anxious and depressed.

How phones affect your mood and mental health

Recent studies have shown that continuous use of your smartphone can negatively impact your mental health leading to symptoms such as anxiety, irritability and depression.

In particular, two new studies conducted at King’s College in London found that the problem tended to be worse in older teens and girls.

“Social media is great for keeping up with family and friends,” says Fowler, “but it can have its downside, too. Many times, we are comparing ourselves to perfectly orchestrated lives and filtered pictures. Comparison is often a root of depression and anxiety. Also, worrying about how many likes our post got, or dealing with negative comments, can really contribute to feelings of anxiety and depression.”

Research has also indicated that phones can cause mental health issues because of how they impact sleep. Specifically, they cause sleep problems because of the blue light they create. This blue light can suppress melatonin, a hormone that helps control your natural sleep cycle.

Whether you’re a teen or an adult, your body and brain need a good night’s sleep. Aside from the mental health benefits of a good night’s sleep, getting solid shuteye may also help your heart.

To help avoid technology disrupting your sleep, the National Sleep Foundation recommends you stop using phones, computers or televisions at least 30 minutes before bedtime and turn off all notifications. The Foundation also recommends eliminating electronics from your bedroom, if possible.

Could you be addicted to your phone?

According to Fowler, we live in an age of constant connection, a constant state of being “on” through the internet and social media. Our smartphones are one of the most common ways we use to stay connected.

“Too much smartphone use can lead to phone addiction,” she says, “or, at the very least, dysregulation of our nervous system and our brains. Every time we turn on Instagram or TikTok, for example, our brain gets an instant gratification. We get that instant hit of dopamine (the chemical-neurotransmitter that makes us feel pleasure/happy). These tiny hits create a cycle of dependency much like other addictive substances. The cycle makes us seek out instant and constant stimulation to feel good, thus creating dependency on digital devices.”

Some of the signs that you may be becoming addicted to your cell phone include:

It’s the first thing you reach for when you’re “bored.”
You feel sad, anxious or irritable if you don’t have it with you.
You “lose track of time” when you are scrolling.
You are unable to limit your use.
Your phone is causing issues in your work, relationships or family life.
You use your phone in dangerous situations, such as while driving.

How to step away from the phone and feel better

If you find that some or all of the signs of cell phone addiction apply to you, don’t despair — there are ways you can free yourself from your phone and the mental health and well-being problems associated with it.

Filter who you follow (with a trend toward the positive ones)

With today’s unsettling and stressful headlines, the last thing your brain needs is more negativity. Try to be more aware of the people and organizations you follow on social media. Find accounts that focus on posting positive content.

Limit your phone time

Aim to reduce the amount of time you spend on your phone. Set a goal of only 30 minutes or an hour a day and see if you can work your way down from there. If this isn’t realistic because you use it for work, try shifting as much as you can to your laptop or desktop.

Acknowledge when it’s time to take a break

Try to recognize when your mental health may be suffering after excessive use of your phone. Do you notice your self-esteem drops after using a particular social media channel? Are you finding that you feel sad or angry after spending time on your phone? If the answer is yes, it’s time to take a break.

Establish bedtime as no-screen time

“Set aside time before bed to read, meditate or take a bath,” says Fowler. “Aim for one hour before bed as no screen time. This will help relax your mind and help your body wind down for sleep. If one hour is too long for you right now, start in small increments of maybe 10-15 minutes and work your way up.”

Support is here when you’re ready

If you need treatment for depression, anxiety or addiction, a Providence behavioral health expert can help you. Access behavioral health resources near you through our website.

Contributing caregiver

Marie Fowler, MSW, LCSW, is the behavioral health integration manager for Providence’s St. Mary High Desert Medical Group.

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