How Too Much Screen Time Can Raise Stress in Kids (and What to Do Instead)

Bethany Yu
4 days ago
3 min read

Screen time can raise stress in kids | Total Communication | Reasons and what to do

Screen time isn’t just a distraction; it can actually raise your child’s stress levels, measured by that sneaky stress hormone, cortisol. And yes, that affects learning, mood, and mental health. Here’s what research tells us, and what you can do about it.

A study in European Child & Adolescent Psychiatry looked at preschoolers in a clinical comparison group and refugee group. Researchers measured daily screen exposure and tested saliva for cortisol levels in the afternoon and evening. What they found: in the comparison group, more screen time meant higher cortisol levels and weaker learning and language skills. When kids had less than one hour of screen time, they kept stress and learning in healthy ranges. But once screen time climbed, their stress and learning setbacks matched those in higher-risk groups. Cortisol went up, learning went down. That’s not okay.

Other research shows that even brief breaks from digital life help. Stepping outside for 20 minutes, whether walking or just sitting, can lower stress hormones by around 21%. Nature isn’t a luxury; it’s a reset button.

And it's not only about kids. A randomized trial had adults quit social media for just one week. The results? Less anxiety and depression. Stress levels dropped in tandem.

So it’s clear: screens can trigger cortisol spikes especially when they dominate a child’s day. When that happens, their brains and bodies stay in high gear, even when they should be winding down.

Why This Matters for Your Child

High cortisol isn’t just a fleeting spike. It disrupts learning and memory, can harm sleep quality, and may create anxiety around everyday challenges. In young children, it can even impact brain areas like the hippocampus, crucial for memory and emotional regulation. Over time, that can mean smaller working memory and weaker stress responses.

What You Can Do - Real, Doable Steps

Limit screen time under 1 hour a day - That’s the sweet spot for reducing stress spikes, especially for younger kids. Let them binge a bit on weekends but weekdays should feel lighter.
Swap screen time for nature time - 20 minutes outside isn’t heroic. It’s healing. A walk around the block or a sit under a tree goes further than any parenting gadget.
Try a digital detox, together - Pull the plug on social media for a day or a week. Adults in a study felt less anxious after stepping away. Imagine how grounded kids can feel with even mild disconnection.
Create screen-free rituals - Mealtimes. Bedtime. Family check-ins. Make them screen-free by default, not by exception. It gives everyone a daily stress reset.
Use deliberate digital breaks - Something as simple as turning your phone to airplane mode while you work or during meals gives your body permission to let go of alert mode.

Wrap-up: Because Connection Wins

Too much screen time isn’t just a fun fact, it’s an evidence-backed stressor. Elevated cortisol disrupts learning and emotional growth, especially in young children. The antidote isn’t fancy tech.

It’s simple:

Limit screens
Get outside
Pause social media
Lock in screen-free family time
Use small digital breaks

That’s not a small ask. But it’s doable. More importantly, it’s gentle and real. It’s about giving kids the chance to build resilience, confidence, and calm. And that’s worth more than the latest app.

At Total Communication, we know that stress and elevated cortisol can quietly chip away at a child’s ability to focus, learn, and communicate. That’s why our therapists look beyond behaviours and work on the root challenges; whether it’s speech, language, learning, or self-regulation. With the right support, children don’t just cope with stress; they build the skills and confidence to thrive in daily life.