The psychologist called the signs of smartphone addiction

Smartphone addiction and anxiety due to lack of access to gadgets are becoming more common, and parents are more likely to worry about the time their children spend on screens. Maria Galkina, a practicing psychologist, told Izvestia on February 6 about how this habit is formed and whether it is possible to reduce stress levels with the help of digital detox.

"Every feed check, like, or message is a micro—gamble that triggers the release of dopamine, a neurotransmitter of anticipation and reward. The brain quickly remembers this connection: it became boring or anxious — I picked up the phone and got relief. This is how a stable habit is formed," the specialist explained.

She noted that social media additionally enhances the effect due to the so-called fear of missed opportunities. Users see selected "best moments" of someone else's life and begin to compare them with their reality, which can provoke anxiety and feelings of inferiority. Over time, it becomes more difficult for a person to concentrate without a screen, and attempts to reduce the use of gadgets cause irritation and internal discomfort.

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The expert stressed that alarm signals can include constant checking of notifications, the inability to eat quietly or watch a movie without a phone, a preference for virtual communication over live communication, as well as fear and panic when the battery is low. Against the background of excessive screen time, problems with sleep, concentration, headaches and a feeling of chronic fatigue often appear.

Galkina added that even a short-term rejection of gadgets can have a noticeable effect.

"Digital detox reduces the level of cortisol, the stress hormone, improves sleep quality, increases the ability to concentrate and enhances the depth of live communication. Screens suppress the production of melatonin, so the habit of falling asleep with a phone in your hands directly affects your well—being," she said.

At the same time, the psychologist warned against drastic measures and called for starting with the development of "digital hygiene." She recommends disabling unnecessary notifications, introducing evening "quiet hours" for apps, creating gadget-free zones at home, and setting aside at least an hour or two a day for off-screen activities. As Galkina noted, gradual changes allow the brain to adapt without stress and after a few days give tangible results.

Last December, new research showed that short online videos can negatively affect children's sleep, attention, and emotional state. Experts emphasized the importance of controlling and structuring screen time to maintain mental health.

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