In the last few years, smartphone users have seen an exponential rise amidst kids. Almost two-thirds of children spend four or more hours daily on their phones. Many kids even use their phones late at night, (doom scrolling) with over half of children and adolescents using smartphones after midnight at least three times a week. The average screen time for children and teens now exceeds 7 hours per day outside of schoolwork.
This early and heavy use is linked to growing anxiety and other mental health issues. In India, nearly 90% of children aged 14-18 have a smartphone at home. Lower-income children tend to spend even more time on screens, sometimes nearly 6 hours daily, since they hardly have any other form of entertainment.
Here are ways that your child might be getting anxiety, by using their smartphoneFear of Missing Out (FOMO): The constant chatter on social media puts children in a state of constant FOMO. They want to be at every event, or party.Sleep disturbance: Using phones post evening (and not just at night)interferes with sleep by suppressing melatonin, the hormone that helps us rest. Poor sleep worsens anxiety symptoms.Social Isolation: Kids these days are confined to their home, with their screens. This alienates them from their friends in the long term.Addiction and Withdrawal: Many kids feel uneasy or irritable when they can’t use their phones, showing signs of dependence similar to addiction.Negative Social Comparisons: Social media often shows idealized images of others’ lives, which can lower self-esteem and increase anxiety. Most of it is not true, but kids don’t have the emotional maturity to see through the facade.
Parents and teachers should watch for these warning signsIncreased irritability, mood swings, or sudden outbursts of angerA reduced urge to do social activities or schoolworkTrouble concentrating or declining gradesComplaints of headaches, eye strain, or neck painSleep problems such as difficulty falling asleep or frequent waking, followed by daytime sleepinessPhysical restlessness or nervous habits like constantly checking the phone
Studies show that teens spending 5 or more hours daily on devices are 71% more likely to show suicide risk factors compared to those using devices for only one hour.
Excessive phone use doesn’t just affect mental health; it also harms academic performance and social skills. Nearly half of students report being distracted by their phones in class, often using them for non-academic activities. Socially, kids who spend more time on phones tend to have fewer face-to-face interactions. About one-third of teens socialize more online than in person, and many sit silently on their phones even when with friends.
Parents have a key role in managing their children’s smartphone use and reducing anxiety risks. Here are practical steps:Set Clear Screen Time Limits: Encourage no more than 1-2 hours of recreational phone use daily, and avoid phones at least 3-4 hours before bedtime. Do not budge on increased time limits unless absolutely necessary (such as online studies etc)Promote Offline Activities: Encourage outdoor play, sports, reading, and hobbies that don’t involve screens.Create Phone-Free Zones: Designate times and places where phones are not allowed, such as during meals or family time. Do not use your phones yourself at that time.Model Healthy Phone Use: Children learn by watching adults, so parents should also limit their own phone use.Talk Openly About Phone Use: Discuss the effects of overuse and help kids recognize when phone time is causing problems.Monitor Content and Apps: Ensure children use age-appropriate apps and avoid harmful or stressful content. Block some sites on their phones if needed.Encourage Good Sleep Habits: Keep phones out of the bedroom at night to improve sleep quality.Seek Professional Help: If anxiety symptoms persist or worsen, consult a mental health professional.
