Why Are Screens Bad for Anxious Children?

Many people self-regulate with external objects, experiences, or substances rather than using internal tools to feel better. For example, adults may use external objects such as drugs, gambling, and video games. Internal strategies are more successful to be mentally healthy, however. They may include things like reframing thoughts, using mindfulness techniques, and taking deep breaths.

Unfortunately this external way of coping is increasingly used with children, often with screens. Screens can actually reduce feelings of anxiety; however, it is often at the expense of learning internal ways of self-regulating and can create addictive responses. There is a scientific reason behind why things like tablets are both a solution and a problem for anxiety - dopamine. 

What is Dopamine?

Dopamine is a neurotransmitter, or chemical messenger, in your brain that most people think of as being activated when there is something positive. But, it isn’t just a feel good chemical, it is more of a “pay attention to this!” one, alerting you to both good and bad things. For the purposes of this article, however, we are focusing on the response it gives us to good things. 

External Objects for Self-Regulation Aren’t Always Bad

Sometimes something that is external can help create a cognitive shift. There are times when a change of activity can help give a mental reset. For children, doing things like popping bubbles, playing with Legos, or doing crafts can help calm them when they are stuck on a problem and can’t move on because it shifts their focus. This is discussed more in this article. 

In addition, sensory experiences can be calming for the nervous system. For example, taking a hot bath, sitting in a dark room, or listening to music can have a positive effect. 

While screens and all of these activities can increase dopamine levels, the magnitude, duration and type of reward they provide can vary significantly. 

How Dopamine Affects Anxiety

Dopamine inhibits norepinephrine. Norepinephrine is a chemical in your body that increases alertness and gets you ready for the “fight or flight” response. So dopamine IS helpful for an anxious brain; it can reduce feelings of anxiety. It’s no wonder why children will seek out screen time for self-regulation because it can increase dopamine production and help them feel better by reducing norepinephrine. 

So Why Are Screens a Problem If They Can Help Anxiety?

Screens aren’t always a problem, of course, and for some children they may be used sparingly without an issue. But they are a problem when they become the only source of self soothing or if they are used too often. 

First, when a dopamine hit is the only thing that can make you feel better you aren’t actually learning to manage your emotions. You are learning to “cope” by seeking a high, of sorts. This can create an addiction response, which brings another set of problems. I have seen screen detoxes do wonders for anxious kids. 

Second, they aren’t actually getting dopamine in a way that is calming to their nervous system in the long run. A slow release over time is going to be more effective than the short, quick bursts of a dopamine dump that come with screen use.

Teaching children that there are other calming strategies is essential. The anxious brain needs to learn to think in a different way, but that takes time (and usually therapy). We can help children by working with them to identify positive sensory experiences and activities that they enjoy for the times they feel they may need a little escape from anxious feelings. This can give them the dopamine they need without overloading their system with it by using a screen.