Digital fatigue: 5 expert tips to protect young Filipinos’ mental health
AXA’s 2026 Mind Health Report finds 72% of Filipino youth feel lonely or sad. Experts share five tips to curb digital fatigue and protect mental health.
HEALTH & WELLNESS
11/7/20265 min read
Young Filipinos spend an average of 7.5 hours a day on screens, 1.5 hours more than older age groups, and 72% of Filipino youth report feeling lonely or sad, according to the AXA Mind Health Report 2026. The report also found higher levels of stress and anxiety and more frequent sick leave, a sign the strain spills into everyday life.
For many young people, being connected isn’t occasional. It’s the backdrop. They wake to notifications, check their phones before getting out of bed, bounce between school or work chats, social feeds and video calls all day, then end the night with “just one more scroll.”
The answer isn’t to quit technology. Young people can start by noticing how they use it and how it makes them feel. Small changes in daily routines can preserve the benefits of staying connected while leaving room for rest, real relationships and mental well-being.
With Mental Health Awareness Week and World Mental Health Day observed in the Philippines in October, here are five practical ways young Filipinos can build healthier digital habits without disconnecting completely.
1. Pause before reacting to what you see online
Not everything online needs an immediate response or deserves your attention. Notice how certain content makes you feel, whether it’s pressure to keep up with others, uncertainty over constant updates, or hurtful comments and online bullying. Taking breaks from social media, limiting exposure to distressing content, and remembering that posts rarely show the full picture can help you handle these pressures more mindfully. Boundaries around screen time and notifications also create space to rest, recharge, and focus on life beyond the screen.
Dr. Kristine Elaine Abary, a psychiatrist specializing in child, adolescent, and adult mental health at the National Center for Mental Health (NCMH) and The Medical City, stressed the importance of a strong support system at home.
“It all starts at home. We need to build healthy relationships where young people feel safe, secure, understood, and loved. When they have strong connections at home, navigating the pressures of the outside world becomes more manageable. We cannot keep our children in a bubble, but we can equip them with the values and beliefs that will help them stay grounded as they face life’s challenges,” she said.
2. Pay attention to what your screen time is doing to you
Screen time covers everything from online classes and assignments to chatting with friends and scrolling social media. Instead of counting hours, watch how your digital habits affect your mood, sleep, concentration and relationships.
The AXA report found that constant connection helps young people stay in touch and informed but can also take a toll on their well-being. Some 98% of Filipinos say screen time negatively affects their daily lives, particularly their sleep quality (74%), physical activity (73%), ability to concentrate (73%), and overall mood (72%). Staying connected shouldn’t come at the expense of caring for yourself.
Abary emphasized using technology intentionally. “There are healthy ways to use technology, and the key is to be intentional about how we use it. One way to assess our screen time is to look at its purpose. Passive activities, such as doomscrolling, can become unhealthy, especially when they start affecting our sleep or real-world relationships. In contrast, using technology to work, learn, or develop new skills can be productive. It is also important to establish healthy boundaries, such as leaving our phones in another room to minimize distractions and make more time for in-person connections,” she said.
The goal isn’t to spend less time online at all costs, but to make that time work better for you.
3. Make room for connection beyond the group chat
Group chats and social media keep Filipinos close to friends and family when busy schedules or distance make meeting in person hard. But constant online interaction doesn’t always mean feeling supported or understood.
With many Filipino youth reporting loneliness or sadness in the same report, in-person connection deserves attention. Catch up with a friend, share a meal with family, take a walk together or have a conversation without distractions.
Yuri Marshall, CEO of Mind You and AXA’s long-time partner in providing mental health counseling to its health policyholders, stressed the value of genuine human connection amid growing everyday pressures.
“Studies by PwC and Mind You found that seven out of 10 employees experience high levels of presenteeism, where they are physically present but mentally disengaged. This highlights the importance of fostering genuine connections and meaningful interactions. We have also found that 50% of those who sought support through the Mind You platform simply needed someone to talk to. Sometimes, having someone who will listen can make a meaningful difference,” he explained.
The aim isn’t to swap online relationships for offline ones, but to pair digital connection with relationships that offer real support, belonging and understanding. Even a short, honest conversation with someone you trust can help you feel heard and less alone.
4. Use AI for reflection, not as a replacement for human support
The Mind Health Report also notes the growing use of artificial intelligence for mental health guidance, as people look for new ways to understand and manage their well-being.
These tools can be a starting point for reflection, but treat their responses critically. AI-generated guidance may not fully understand your circumstances, and it shouldn’t be taken as a diagnosis or a substitute for qualified mental health support.
When emotional difficulties persist or begin to affect daily life, a trusted friend, family member, guidance counselor or mental health professional is a more appropriate path forward. “Technology can help someone begin a conversation, but human understanding, empathy, and professional care remain important,” Abary added.
5. Make checking in with yourself part of your routine
Young people constantly check their phones for notifications, messages, schedules and social feeds. Their own mental health deserves the same attention.
Take a few moments to notice changes in mood, energy, sleep, and daily habits. Persistent anxiety, constant fatigue, withdrawing from loved ones, or losing interest in activities once enjoyed are signs worth heeding. Noticing them doesn’t mean something is necessarily wrong, but it can help you decide when to slow down or seek support.
AXA Philippines’ Mind Health Self-Check offers a simple starting point for understanding your current mental well-being. It isn’t a diagnosis, but it can signal when to pause, reflect and consider additional support.
Content creator Lottie Bie shared how she manages anxiety by setting boundaries online and finding comfort in everyday activities.
“I make a conscious effort to separate my online presence from my personal life. I also filter out certain words on social media that I know can trigger my anxiety. I’ve learned that I don’t always have to figure everything out at once. Sometimes, it’s about taking things one day at a time and focusing on what I can control. Even something as simple as getting coffee, going for a walk, or writing down my thoughts helps me feel more grounded,” she shared.
In a world that rarely stops sending notifications, protecting your mental well-being may start with learning when to stop and listen.
For more information about AXA Philippines’ commitment to holistic well-being, visit https://www.axa.com.ph.