STARING for too long at tiny screens on iPhones can lead to depression, a top
psychologist has claimed.

Cary Cooper, Professor of Organisational Psychology and Health at Lancaster
University, warned users to limit their phone time as it can "numb the
senses".

He said: "Staring at screens constantly takes you away from people and gives
you a passive outlet where you don't have to interact with the world or face
your problems.

"Like television, the light draws you in and numbs your senses. It's the
exercise equivalent of treading water and can be both addictive and
destructive in the way it occupies your mind without actually stimulating
it."

Experts in Sweden agree that gadgets can contribute to prolonged stress, sleep
disturbances and depression.

And a survey by pharmaceutical firm Bayer found that 28 per cent of women
blamed smartphones such as iPhones and Blackberrys for ruining their sex
lives.

Obsessively checking Facebook and emails can lead to similar problems.

Prof Cooper said: "Computer technologies can be addictive because they're
psychoactive they alter mood and often trigger enjoyable feelings.

"Email, in particular, gives us satisfaction due to what psychologists call
variable ratio reinforcement. That is, we never know when we'll get a
satisfying email, text or social media message, so we keep checking, over
and over again.

"It's like slot machines we're seeking that pleasurable hit."

But he warned: "Being subjected to constant data smog or information overload
presents the real risk of ignoring or forgetting the information you do need
and being less in control of your life as a result.

"Like using the elevator rather than the stairs simply because it seems
easier, not using your brain to perform key cognitive and social functions
can have a huge impact on emotional health."

Here, Professor Cooper gives his tips on how to limit your screen time over
the festive period to give your health a boost.

DON'T GO COLD TURKEY: Prof Cooper says: "Nobody is saying
smartphones don't have value, so don't throw it in the bin.

"Potential withdrawal symptoms can be more detrimental.

"So turn off your phone for a few minutes each day, register how you feel and
cope, then gradually increase the time out to 30 minutes or even hours. The
world will keep turning and you will develop a sense of control."

KNOW ITS PLACE: Your phone is always there but that doesn't mean you
should always use it.

Prof Cooper says: "Driving and using a mobile phone is illegal for a reason
you might need to focus on the car or situation directly in front of you but
are not looking.

"Also, you're more likely to not put the necessary care or thought into your
call or text."

The obvious answer is to invest in a hands-free phone or, better, turn it off
and pick up messages when you've stopped.

Prof Cooper says: "Not being available 24-7 doesn't make you a bad person
using your mobile when you're driving does."

TALK MORE: Use your phone to arrange face-to-face conversations.

Prof Cooper says: "With real-time conversation, with someone there in front of
you, you get a much better understanding of how they're really feeling, what
their concerns are and how you should properly respond.

"So much communication is about body language, the pauses all the elements
you simply don't get using a phone or, worse still, by text. Real
relationships won't develop over the phone but a phone can be used to
facilitate those relationships."

GET MORE EXERCISE: Unless you're a high-powered executive who can't
miss a second away from your phone, running with your gizmo won't do you any
favours.

Prof Cooper says: "Aerobic exercise such as running boosts blood flow and in
turn, oxygen to your brain, which fires and regenerates receptors so you
literally think better. See it as time to collect your thoughts, sort out
your to-do list and give you a break from being contactable.

"Exercise also boosts natural feelgood endorphin levels so you'll relieve
stress and depression symptoms that can come from dependence on smartphones
and will feel more able to handle the knocks that come in life."

TAKE STOCK: Like asking a smoker how many cigarettes he or she gets
through, ask any smartphone addict how often they use their gadget and
they'll wildly underestimate.

Prof Cooper says: "Of course it's not as immediately bad for you as cigarettes
but the same principles apply. The first step is to keep a detailed diary
for just a couple of normal days and see who you text and call or how often
you surf the net using your gadget.

"A rule might be that, if you're happy doing this, you're fine if you feel
uneasy, you might not like what you're seeing."

OD: Consciously try to use your smartphone for every single minute of
the day, to the point where it becomes a pain and you miss social contact,
Prof Cooper suggests.

He says: "Pushing yourself past your comfort zone should reinforce the worst
elements of your usage what you're missing out on.

"Ask yourself what the best moments in your life have been. Your first kiss?
Your wedding? That 20-yard goal you scored?

"Who wouldn't want to be on the pitch rather than in the stands or watching it
on telly?"

USE IT BETTER: There's definitely nothing inherently wrong with
smartphones, it's how or what you use them for that counts, Prof Cooper
believes.

He says: "There are a load of fantastic apps and support groups you can access
online which play essential roles in making you feel more supported.

"Like any tool, you need to use your phone wisely. But the Depression app
(1.49 from iTunes) even helps you diagnose and deal with your condition and
is endorsed by the BMJ."