Mentis Monday: The Mental Costs of Screen Time — Beyond Social Media
By Charlotte Hajer with Rubi Pelayo
NAPA VALLEY, Calif. – Last July, Mentis therapist Maya Frazier and I brought you a column about the risks – and benefits – of social media for our mental health. But of course, social media is only part of the screen-time equation. From video games and TV to computer-based work and AI-driven apps, most of us spend a large portion of our lives in front of screens. So this month, I sat down with Rubi Pelayo, assistant clinical manager of youth programs at Mentis, to explore what all this screen time means for our mental health.
Let’s start with the screens we use for work and school. The benefits are clear, Pelayo says: Computers bring the world to our fingertips, allowing us to communicate and access information almost instantly. They boost our efficiency and productivity, to be sure.
For many, the fast pace and constant stream of emails, messages and alerts also creates a baseline of stress. It can make us feel like we’re never truly “off,” even after hours. Over time, this mental overload can contribute to symptoms such as anxiety, irritability and even burnout.
And because we’re often sitting still while doing this work, the strain shows up physically, too, in the form of headaches, tight shoulders or general fatigue. It’s a reminder that mental and physical health are deeply intertwined.
“It’s not about cutting out screens entirely. It’s about balance and awareness.” — Rubi Pelayo
When we turn to screens for entertainment, the effects can be just as mixed. Watching TV or playing video games can offer a fun escape, a shared family experience or even opportunities to learn something new. But the benefits often depend on how we engage.
Violent or high-drama content can increase anxiety or desensitize us to distressing events. Long hours spent gaming or binge-watching alone can interfere with sleep, throw off our natural rhythms and lead to social isolation.
For children and teens in particular, modeling behaviors they see onscreen — especially without the context or guidance of a parent — can shape how they interact with the world.
And of course, social media remains a powerful presence in many of our lives. The way we interact with it matters, Pelayo says.
Passive scrolling can trigger social comparison, body-image issues and a fear of missing out. Actively creating and posting content can offer a sense of purpose or connection, but it can also come with its own set of pressures. The need for validation, the fear of judgment and the race to stand out can all take a toll.
Pelayo suggests one strategy to support your mental health on social media, which is to take a more intentional approach to what you consume. While we can’t completely control what shows up in our feeds (thanks, algorithm), we can be thoughtful about which accounts we follow. Visiting uplifting, educational or joy-sparking pages directly — rather than endlessly scrolling — can help shift our experience. It’s also important to take breaks and set limits on how much time we spend online.
With this in mind, I asked Pelayo about the rise of mental health influencers. Platforms such as Instagram and TikTok are full of content about anxiety, boundaries, trauma and self-care. Pelayo confirms that this can certainly help reduce stigma and increase awareness — but, she caveats, it also comes with risks.
Not all advice is created equal, and the coaching and wellness space isn’t always well-regulated. Personal stories can be powerful, but they may not reflect evidence-based practices or account for individual differences.
So how can users navigate this space more safely? Pelayo suggests looking for creators who clearly list their credentials: Licensed therapists, social workers, psychologists or psychiatrists will often include these on their profiles. Check whether their content is framed as educational rather than prescriptive. Many reputable providers will also include disclaimers and links to trusted resources for further support. Platforms such as YouTube have even begun labeling healthcare professionals to help viewers make informed choices.
I also asked Pelayo about the mental health implications of AI and its increasing presence in our lives. On one hand, she said, AI tools can enhance productivity. They can even offer mental health support in the form of chatbots or self-help apps. But on the other, she acknowledges the stress and anxiety that AI can cause: For many, it’s raising concerns about job security, privacy and the loss of human connection.
Relying on AI for companionship, creativity or problem-solving can ease stress in the short term, but it can also chip away at real-world relationships and interactions that support our emotional well-being. Social connection remains a critical buffer against stress — and one that’s hard to replicate with a screen.
In the end, Pelayo advises, it’s not about cutting out screens entirely. It’s about balance and awareness. Ask yourself: How do I feel after spending time on this device or app? Am I energized or drained? More connected or more alone? When we pay attention to how screen time is impacting our bodies, minds and relationships, we can make more mindful choices.
Screens aren’t going anywhere. But by tuning in to how we use them — and how they use us — we can protect our mental health and prioritize the real-life connections that matter most.
If you or someone you love is experiencing a mental health crisis, call or text the 988 Suicide and Crisis Lifeline.
If you or someone you love needs mental health or wellness support, please visit our Mentis Community and Youth Resource Database. Mentis is one of Napa’s oldest nonprofits and provides bilingual, affordable mental health services to people of every age and income level.
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Rubi Pelayo, LCSW, is the assistant clinical manager for youth programs at Mentis. She holds a master’s degree in social work and has been active in the field of social services and mental health since 2016. Rubi has experience in providing therapy to adults, couples and youth of all ages in outpatient and school settings. As a bilingual and bicultural social worker, she firmly believes culturally competent care, education and representation are key to breaking mental health stigma in the Latino community.
Charlotte Hajer is Mentis’ development director. She holds a Ph.D. in cross-cultural mental health and loves to write about the way individuals experience and navigate the social and cultural world around them.
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