Technology and Mental Health

Technology and Mental Health

Technology shapes almost every part of our lives – including how we understand, talk about, and care for our mental health. During Mental Health Month, it’s a powerful time to look honestly at how our devices can both support and strain our well-being, and how we can use them more intentionally.

The promise of technology for mental health

When used well, technology can expand access to care, reduce stigma, and help people get support sooner. Telebehavioral health visits, mental health apps, and online screenings are now common tools for care for many individuals and families.

For people in rural areas, those with mobility challenges, or individuals juggling caregiving and work, virtual care can be a lifeline by removing travel, time, and childcare barriers. Digital tools like patient portals, electronic health records, and secure messaging also help people stay more connected to their care teams and better track symptoms, medications, and follow-up needs. These innovations align with ABHW’s long-standing support for appropriate telehealth and health technology as critical tools for improving behavioral health access and outcomes.

The challenges and risks

At the same time, technology can increase stress, anxiety, and a sense of dependence when use feels constant or out of control. Mental Health America (MHA) research finds that over three-quarters of people feel heavily reliant on technology, and many say they do little or nothing to limit its negative impact. People experiencing poor mental health are more likely to describe their tech use in terms like “addicted,” “worthless,” or “anxious,” highlighting how distress can shape and intensify our digital experiences.

Heavy or unstructured use of technology can crowd out sleep, physical activity, and face-to-face connection – all of which are essential for stable mood and resilience. Young people may be particularly vulnerable, as many spend large portions of their day online and are still developing lifelong habits and coping skills. Cyberbullying, comparison on social media, and exposure to harmful content can worsen symptoms of depression and anxiety, especially when individuals already feel isolated or unsupported offline.

Setting healthy digital boundaries

A key theme in MHA’s work on technology and mental health is that we each need a personal plan for how we use our devices. Small, clear boundaries often make a big difference:

• Create “tech-free” times and spaces
  Designate certain parts of your day – like the first 30 minutes after waking, mealtimes, or the hour before bed – as device-free whenever possible, to protect sleep and give your brain time to reset.
• Notice how different tech activities make you feel
  MHA’s research suggests that people with better mental health are more likely to feel connected, informed, and productive when they use technology, while those struggling often feel more drained or anxious. Try checking in with yourself after scrolling, gaming, or video calls: Do you feel more energized and supported, or more tense and isolated, and what adjustments could you make?
• Use tech to support – not replace – connection
  Tech can help maintain relationships across distance, but it cannot fully substitute for in-person or deeper conversations. Look for ways to turn digital touchpoints into richer connections – for example, moving from texting to a phone or video call when someone shares something serious, or making plans to follow a virtual interaction with an in-person meet-up when possible.
• Seek help when you’re overwhelmed
  If you feel unable to cut back, are experiencing intense distress related to online activity, or notice your mood worsening over time, reaching out for professional help is important. Digital tools can be an entry point here too: Telebehavioral health visits, provider directories, and virtual support groups may make it easier to connect to care that fits your life.

Looking ahead: shaping a healthier digital future

Technology’s role in mental health is complex: It can both widen gaps and close them, exacerbate problems and offer solutions. ABHW continues to advocate for policies that expand safe, evidence-based telebehavioral health and health technology, while emphasizing the importance of research, privacy, equity, and strong consumer protections.

This Mental Health Month, consider how you might reset your relationship with technology in ways that support your mental health and the mental health of those around you. One manageable change – whether it’s scheduling a virtual therapy session, trying a breathing exercise, or carving out a tech-free hour each evening – can be a meaningful step toward better well-being in a digital world.