There is hardly a person who has not heard the advice "turn off the phone and you will feel lighter". Digital detox, breaks from social networks and "screen-free Saturday" have become a new fashion. But behind the hashtags and beautiful pictures with books and tea stands a serious question: is this the latest lifestyle trend or is it really the next level of evidence-based care for the nervous system and hormonal balance?
Scientists have been warning for several years that excessive screen time is associated with increased stress, anxiety, sleep disorders, and "burnt out" nervous systems. Systematic reviews of studies show that reducing digital overload can alleviate symptoms of depression, anxiety, and problematic use of the internet and social networks. The question is no longer whether there is an effect, but what exactly and for whom.
The nervous system works like a complex management network: the constant notifications, the rapid scrolling of content and the constant change of tasks keep it in a state of "high alert". The brain receives many more stimuli than it can process calmly, and this keeps the body in a state of mild but chronic stress. It is not surprising that after a long day "online" many people feel exhausted, although they have hardly moved physically.
This is where hormonal balance comes into play. Cortisol - the stress hormone - naturally rises in the morning and falls in the evening. With prolonged overload with stimuli, this rhythm is disrupted: studies show that excessive screen time is associated with higher levels of cortisol and impaired natural decline towards the second half of the day. This does not remain only "on paper" - people feel it as excitement, irritability, difficulty "switching off" and falling asleep.
One of the newer clinical studies on participants in a two-week digital detox reported tangible changes: a reduction in cortisol by about 18%, in inflammatory markers such as CRP and IL-6 by about 40%, as well as improvements in indicators such as heart rate variability and subjective stress. In other words – for some people, the nervous system literally “catches its breath” when the screens give way to a more peaceful environment, and this is also seen in laboratory indicators.
It's not just about cortisol. Other markers are also considered - catecholamines (adrenaline and noradrenaline), indicators of inflammation, even oxidative stress. Although the changes in some of them are more moderate, the overall picture indicates that limiting digital overload can support a wider range of physiological processes associated with stress. This brings "psychohygiene" closer to the classic recommendations for sleep, exercise and nutrition, which have long been considered scientifically sound.
On the other hand, not all studies paint an equally rosy picture. Some reviews note that the effects of digital detox are highly dependent on how it is organized - full interruption, restriction at certain times, or consciously changing activities. For some people, a too strict regime can create additional tension and a feeling of isolation, especially if their work or social life is strongly tied to online presence.
Sleep is another painful topic of the digital age. The blue spectrum light from the screens in the evening suppresses the release of melatonin and disrupts circadian rhythms, which leads to more difficult sleep and shallower sleep. Studies on "detox" programs show that limiting screens before bed can improve sleep quality, at least in some participants, although the effect also depends on other factors such as caffeine, schedule and habits.
Interestingly, people with the highest initial levels of stress and problematic use of social networks often report the greatest benefit from digital detox. Reviews of digital detox strategies describe a reduction in symptoms of anxiety, depression, and obsessive behavior in participants who spend a lot of time online. In other words, for those who are "on the edge", even a short pause can be noticeable.
In Bulgaria, the topic of digital detox is also gaining momentum. Popular media and health portals are increasingly publishing materials on the benefits of temporary "switching off" - from improved mood and concentration to better sleep and more time for hobbies, loved ones and movement. Personal stories often sound similar: "I suddenly realized how automatically I reach for my phone" or "I felt calmer when I wasn't constantly online".
Of course, every wave carries a dose of marketing. "Detox" has become a favorite word - from diets to weekends without internet. Experts warn that when psychohygiene is advertised as a quick three-step solution, it risks remaining at the level of a fashion trend. Real care for the nervous system requires consistency, adaptation to personal rhythm and sometimes professional help - not just a few days without a screen.
Some of the newer research also offers a more nuanced approach: instead of a "black and white" detox, to talk about "digital hygiene" - clear rules for screen time, conscious use of social networks, prioritizing offline activities and creating "device-free zones" at home. Thus, the focus shifts from the complete ban to sustainable habits that can be maintained in the long term.
Perhaps the most honest answer to the question of whether the new psychohygiene is a fad or the next level of care is: both. Yes, digital detox is a trend around which campaigns, retreats and influencer challenges revolve. But behind it, there is already a growing amount of data that shows real effects on the nervous system, stress hormones and the sense of well-being.
"Technologies are not the enemy, but our body is not designed for 24/7 connectivity," summarize specialists in mental health and digital hygiene. The new psychohygiene is unlikely to solve all problems with one phone shutdown, but it may prove to be an important part of a wider, evidence-based self-care - one that sees the connection between our brain, hormones, sleep and habits in the world of constant online noise.