Mental Health Day is observed on October 10, and mental health advocates around the world are all finding different ways to fight for the awareness and prioritisation of mental health in our society. The World Health Organisation said on their site post, “This World Mental Health Day, WHO is uniting with partners to highlight the vital connection between mental health and work.
“Safe, healthy working environments can act as a protective factor for mental health. Unhealthy conditions including stigma, discrimination, and exposure to risks like harassment and other poor working conditions, can pose significant risks, affecting mental health, overall quality of life and consequently participation or productivity at work. With 60% of the global population in work, urgent action is needed to ensure work prevents risks to mental health and protects and supports mental health at work.”
With 875,000 people in the UK reporting to having work-related stress, anxiety and depression, a lot needs to be done to address mental health in the workplace. These figures by mentalhealth.org also show that mental health issues was the 5th reason for work absence in the UK.
What Else Causes Mental Health Issues?
It isn’t only work that contributes to these issues. The rise of the digital world has brought about an addiction, especially among Gen Z and Gen Alpha, to electronic devices. These devices have proven to be very useful and the benefits are endless. However, excessive use can begin to take a toll on one’s mental and physical health.
What Are The Symptoms Of Computer Vision Syndrome?
Nimmi Mistry, Optician, Vision Direct warns those who are on screens on computer vision syndrom. Here’s what she had to say:
“Eye fatigue: Due to the prolonged accommodative effort demanded of our eyes without sufficient breaks, this can lead to eye fatigue which presents as blurred vision and tired eyes.
“Dry eye: Dry eye is one of the most common symptoms of CVS. Recent studies have shown that when we use a screen we tend to blink less, which means your eyes get less lubrication, end up with eye dryness and leave them feeling sore and tired.
“Headache: The intense light and the pressure to which our eyes are subjected continuously can cause more headaches which can make focusing or going about daily tasks a little more difficult.
“Photophobia: CVS can also be responsible for the development of hypersensitivity to light, both natural and artificial – not something you want as we head into the longer days of summer.
“It’s also important to remember that screens emit blue light which interrupts and reduces the production of melatonin, the sleep hormone. Extended screen exposure can therefore cause disruptions to sleeping patterns and quality. Lack of sleep is something that can also negatively impact eye health.”
Tips To Avoid Digital Eye Strain
“Although it is almost impossible to reduce the use of screens if you are dependent on them for your job, there are small habits you can adopt to reduce the impact on your eyes and avoid eye discomfort:
“Appropriate distance from the computer: When it comes to eye health at work or even at home, ergonomics plays a key role. Your computer screen or monitor should be between 50 and 65 cm away from you. It should also be more or less at eye level to avoid neck problems. The monitor and keyboard should be positioned in a straight line with you. If you are uncertain your set up meets these current requirements, get in touch with the person who deals with DSE assessments at the company you work for.
“Screen with good resolution: Working with a screen that has a good resolution and is of good quality is necessary to avoid eye strain. When it comes to the actual display on the monitor, having a high-resolution panel (a minimum of 1080p, if not 4K), along with strong RGB colour accuracy settings, and a non-LED panel is what is recommended as better for your eyes.
“Follow the 20-20-20 rule: To combat and prevent the symptoms of digital eye strain you should incorporate the 20-20-20 rule into your daily routine. This involves looking away from the screen every 20 minutes to look for 20 seconds at a fixed point 20 feet away. This exercise will relieve the stress on your eyes and force the habit of taking screen breaks.
“Use eye drops: Having hydrating eye drops, or artificial tears, on hand will allow you to manage the discomfort of dry eyes caused by CVS.
“Conscious blinking: When we are concentrating or staring at screens, we often forget to blink without even realising. Forcing yourself to blink is a handy exercise to alleviate dryness and eye strain.
“Visit your ophthalmologist. In more severe cases in which the symptoms persist in a severe and prolonged manner, you should make an appointment with a specialist at your local opticians.
“Have an eye examination. If you spend a lot of time in front of screens, it’s vital that you have your eyes tested at least once every two years to monitor your eye health. You’ll also be able to get an up-to-date prescription for your contact lenses.
“Spend your free time on a screen detox. We know that after a long day at work, it’s tempting to turn on the TV and watch the latest episode of your favourite series. Scrolling through Tik Tok and watching adorable kittens and people doing impossible dances is a great way to unwind, and like these, there are plenty of activities that involve an electronic device. But how about going outside, having a coffee with a friend, doing some sport, listening to an album or podcast while enjoying a cup of tea? Your mind and body could benefit along with your eyes.”
How To Improve Mental Health In The Workplace
Stocklytics and Dr. Lalitaa Suglani, an award-winning psychologist, renowned leadership coach, international speaker, and author had a conversation, and Dr. Suglani shared her top tips on improving mental health and how these can be applied in the workplace:
What tips can you give to someone who is worried about a person’s mental health?
“If you’re worried about someone’s mental health, offer them a safe space to talk. Encourage them to seek help from a professional, whether through their GP, a therapist, or an Employee Assistance Program (EAP). Educate yourself on mental health resources and be patient, as recovery takes time and it may take people a while to reach for support.”
What can someone do to help improve their own mental health?
“To improve mental health, establish a routine that includes regular physical activity, sufficient sleep, and mindfulness practices like meditation. Limit exposure to stressors and make time for hobbies and social connections. If things feel overwhelming, don’t hesitate to seek support from a professional.”
What should you do if you’re concerned about a colleague’s mental health at work?
“If you’re worried about a colleague’s mental health, approach the conversation with empathy and if possible, in private. It’s important to try to understand what might be concerning them and whether that is something that may be going on for you or is related to the other person. If it’s about the other person then start by expressing your concern in a non-judgmental way. Ask if they’re okay and listen actively to what they have to say – don’t jump in to give advice, but choose to actively listen. Avoid offering solutions immediately; instead, encourage them to seek professional help or speak to HR if needed.”
What support do employers have to provide to help with their employees’ mental health?
“Employers should offer mental health support in various forms, including Employee Assistance Programs (EAPs), mental health days, counselling services, and creating a culture that promotes work-life balance. Regular mental health training for managers is also essential to equip them with the tools to support their teams effectively.”
How do people tell the difference between short-term workplace stress and more serious mental health issues?
“Short-term workplace stress usually fades after a project or stressful period ends, while more serious mental health issues are ongoing and affect daily functioning. Symptoms such as persistent low mood, withdrawal from colleagues, and lack of concentration may indicate something more serious, and should be addressed by a professional.”
Nimmi Mistry, Optician, Vision Direct
“Blue light, which is the light emitted by screen devices, also known as high-energy visible (HEV) light, is a type of light that can be seen by the human eye. It is part of the visible light spectrum and is measured in units called nanometers (nm). The shorter the wavelength of light, the more energy it carries, and blue light, with its short wavelength, carries a significant amount of energy.
“Over time, constant exposure to blue light can harm the retinal cells in your eyes and lead to vision problems such as age-related macular degeneration, a disease that affects the middle part of your vision. It can also contribute to cataracts, eye cancer, and growths on the sclera, which is the clear covering over the white part of the eye.
“The light from electronic devices, such as tablets, phones, and laptops, can also disrupt your natural sleeping pattern if you make a habit of looking at screens before going to bed. The blue light can trick the brain into thinking it is daytime. This occurs when blue light inhibits the production of melatonin, a hormone that helps us sleep. Melatonin is produced a few hours before bedtime, but when we’re exposed to blue light, it delays that process.
“So, instead of feeling sleepy, we stay alert, which makes it difficult to naturally transition into a restful state. You can improve your sleep quality by turning off digital screens at least 30 minutes before bedtime. Additionally, you can check if your device has a night setting, which can help limit the amount of blue light you are exposed to.
“Spending a lot of time on your phone or computer can also lead to Computer vision syndrome (CVS), also known as digital eye strain or digital visual syndrome (DVS). This is a term given to a set of symptoms that can arise from using digital devices for a long time. Looking at a screen that emits intense light while having to focus and defocus at different distances requires an accommodative effort for many hours at a time. This, in addition to glare from screens, can be harmful to your eye health.
“Typically, spending more than three hours a day looking at your phone, computer or tablet is enough time to negatively impact your eye health and, as many office jobs are computer-based, many people nearly triple this limit in a workday alone. That’s before you consider the watching TV, checking social media or playing video games in leisure time around work too. All this amounts to a considerable amount of screen time, resulting in potentially serious eye health problems.”
Our Experts:
Veronica West, Founder and Lead Content Creator, My Thriving Mind
Excessive screen time may not be the new smoking, but it sure has its baggage. Spend too much time glued to a screen, and you could end up with the digital version of a bad hangover—chronic eye strain, headaches, and even aches from sitting like a pretzel all day. Your posture isn’t going to thank you for it.
Then there’s the mental side. Long hours staring at screens can fuel anxiety, mess with your focus, and turn social skills into a rare commodity. Think of it like swapping face-to-face chats for endless scrolling—it might seem fun at first, but eventually, it gets lonely.
Let’s not forget the sleep disruption. Blue light is like digital caffeine, keeping your brain buzzing while you try to unwind. That’s why scrolling through your feed before bed is equivalent to an espresso shot.
The long-term effects can be more significant for kids, potentially affecting everything from language development to imagination. It’s like trading a day in the park for a virtual playground—fun, but not quite the same.
While screen time doesn’t come with a health warning label like cigarettes, it can still be a slow burn if you’re not careful. The key is balance—just like chocolate, a little screen time can be sweet, but too much can leave you feeling sick.
Guy Clapperton, Journalist, Clapperton Media Training
“Excessive time wasting has always been around – my parents used to think I read too many comics, which at least didn’t have the toxicity of some screen time. However, you can put screen time to different uses. I might be watching a film, using an app to learn Spanish, respond to an email, make a move in a chess match or record an interview and it’s all going to be recorded as screen time. I might even make a phone call although that’s a bit extreme. I’d like the research to go a little further into what the screen time is actually being used for.”
Chris Dukich, Founder & CEO, Display NOW
“I know it is easy to draw parallels between smoking and excessive screen time because of their commonality in today’s world. However, it is erroneous to view screen time as something that has only a negative impact since the increase of screen time effects is more complex than that.
“Long-standing screen use without usability breaks can bring about problems like digital eye strain, sleeping disorders, and mental issues like anxiety and depression. Still, the damage of screen time is not as bad as the harm brought by cigarettes where there is no good effect.
“The damage of screen time is dependent on whether it is productive or not for screen time that is productive like learning, creating or connecting with people can actually be good. It most important principles is moderation and consciousness to use it, especially among younger age groups.”
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Charlotte Cook, Optometrist, Bayfields Opticians and Audiologists
“The digital era, combined with how the pandemic changed the way millions of us work day-to-day, has seen employees’ usage of digital devices skyrocket and this is having a real impact on our eyes. More than 1 in 3 people in the UK reported deteriorating eyesight due to increasing screen time during the pandemic[1], and the rise in hybrid and digital working since then means that communications have continued to be increasingly digital, with many meetings now conducted through a screen.
“Whether it’s sending multiple emails a day, using digital software, or conducting back to back video meetings, we are becoming increasingly reliant on digital devices in our professional lives, as well as personal. Technology is good for many things but can be a real issue for our health, particularly when it comes to our eyesight. Screens emit blue light, which can have a negative impact on the eyes.
“We commissioned a study to understand more about the physical and psychological impact technology is having on our health. Our research shows that anxiety, insomnia, eye problems and headaches are just some of the symptoms the majority of UK adults have admitted to experiencing due to usage of digital devices.
“Among the adults polled, the most common ailments suffered after using digital devices include eye strain (78%), headaches (76%), poor sleep (76%) and neckache (75%). More worrying still, the research revealed a significant psychological impact on tech users with 67 per cent confessing to experiencing insomnia and 68 per cent having suffered from anxiety.
“The research also found that younger generations suffer most, with 90 per cent of those aged 18-34 experiencing poor sleep and headaches, 86 per cent experiencing eye strain and 84 per cent suffering from anxiety after using a digital device.
“Digital eyestrain leads to dry eyes as we don’t blink as frequently when we’re looking at a screen. It can also put an extra burden on the muscles which help the eyes to focus –symptoms include watering eyes, headaches, red eyes and blurred or double vision.
“Often, the damage caused by overusing devices happens gradually and may not be noticeable at first which is why it’s important to take a preventative and long term approach manage time spent on digital activities.”
Hector Hughes, Co-founder, Unplugged
“Phones are just as addictive as smoking, but you can’t see the physical effects. There’s no puff of smoke, no visible x-ray or dent in your bank account. Human brains weren’t meant to be stimulated for 12 hours a day, so the addictive nature of scrolling is impacting our ability to focus and rest properly.
“Social media algorithms have been designed to keep you scrolling by tapping into your brain’s reward centre through the release of dopamine, a ‘feel good chemical’ associated with pleasure and reward. Dopamine loves novelty and anticipation of unexpected rewards, which is similar to how our brain reacts to gambling on a slot machine. Each time you pull the lever, you’re uncertain of the outcome.
“Tech companies have created endless feeds, autoplay, algorithms to tap into this. When we scroll through our phones, every swipe or click presents the potential for something new, keeping us engaged and continuously scrolling. Your brain then knows that you can get a little hit of dopamine very easily by just opening an app. So instead of focusing on work, or getting some rest, you scroll. Phones inhibit our sleep and downtime, which are crucial for our cognitive function.
“Constantly connectivity has also given rise to stress and burnout . We have an illusion of busyness, because we’re able to be online anywhere, anytime. We’re actually working less hours than previous decades, but most of us feel like we’re constantly busy because we’re ‘always-on’.
“Phones are getting in the way of our relationships, too. Using your phone during a conversation can decrease the quality of the interaction, and phone use has been linked to relationship dissatisfaction in marriages through isolation, trust issues and low self-esteem. Plus, the more people are at home scrolling on their phones, the less time they’re socialising in real life. Maybe the only difference between smoking and scrolling is the fact that smoking used to be a social activity, but scrolling is the complete opposite of that.”
Tessa Stuckey, Co-Founder, LookUp Nonprofit
“I strongly believe that screen time is the new smoking. Well, yes and no. With smoking, we don’t need cigarettes to manage and function daily lifestyles. We discovered the harms and long-term effects and many made changes for healthier lifestyles.
“With screens, we depend greatly today in order to be productive and connected. However, the long-term effects that are caused by an overuse of screens, not used for productivity but rather entertainment/sense of distraction/social connections and coping, are creating a world full of…
-Social anxiety starting at a young age
-Lack of deeper, meaningful connections due to the lack of oxytocin that is released from human touch and face to face interactions
-therefore creating a sense of loneliness, low self worth, and self confidence
-leading to depression and anxiety
-raising a generation that depends on a screen to “cope” rather than experience uncomfortable emotions and learning to properly regulate…that then leads to depression, anxiety, social anxiety, loneliness, low self worth and low motivation
-the amount of dopamine released from too much or entertaining screenuse such as gaming, social media, and youtube, makes life’s natural dopamine drips feel insignificant
-then creating addiction for more…
“I think this is similar to smoking because research is just now catching up to the harms that can last a lifetime and cause great pain, strife, lifestyle struggles, mental illness, family discord, and ultimately unhealthy lives.”
