Guest post by Dr Laura Villa; Image by Jan Vašek from Pixabay 

Binge-watching: the act of watching several or all episodes of a television series with few, if any, breaks.

With the start of the pandemic, I think we have all been guilty of binge-watching a show. I know I have.   ⠀⠀⠀
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73% of Netflix viewers report feeling happy while they’re binge-watching. You feel this pleasure because your brain produces dopamine. This is the chemical that makes you feel good. It gives the body a natural, internal reward of pleasure that reinforces continued engagement in that activity.

However, those marathon sessions could pose risks to your mental and physical health. A growing body of research raises concerns about that binge-watching does to your health.

  • Binge-watching may increase anxiety, depression and loneliness
  • Binge-watching can disrupt sleep
  • Binge-watching makes you less physically active   ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

So, does this mean that you have to choose between your mental health and Vampire Diaries? Absolutely not. Netflix isn’t going anywhere, so this is an excellent opportunity to practice moderation.
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Here are some tips on how to binge-watch responsibly:

  • Set limits by allotting yourself a specific amount of viewing time and stick to it.
  • Use your favorite show as a reward system.
  • Be selective. Setting limits is easier if you’re choosy about the content. Try to pick programs that are meaningful and enriching.
  • Exercise while watching or between episodes. Physical exercise releases endorphins which improve mood.
  • Stress management. Do you binge to distract yourself from uncomfortable feelings? That is okay occasionally, but it helps to have other strategies too.
  • Balance your binge with other activities. After binge watching, go out with friends or do something fun.

References:

  1. Rohland L. Binge-watching. Salem Press Encyclopedia. 2020. Accessed February 9, 2021. http://search.ebscohost.com.scnmlib.idm.oclc.org/login.aspx?direct=true&db=ers&AN=121772789&site=eds-live
    Jia-Ji Sun, Yen-Jung Chang. Associations of Problematic Binge-Watching with Depression, Social Interaction Anxiety, and Loneliness. International Journal of Environmental Research and Public Health. 2021;18(1168):1168. doi:10.3390/ijerph18031168
  2. Starosta JA, Izydorczyk B. Understanding the Phenomenon of Binge-Watching-A Systematic Review. International journal of environmental research and public health. 2020;17(12). doi:10.3390/ijerph17124469
  3. http://www.csun.edu/science/health/docs/tv%26health.html#:~:text=violence%20on%20TV-,Television%20Statistics,TV%2Dwatching%20per%20year).
  4. Baysinger T. Study Finds Link between Binge-Watching and Depression. Broadcasting & Cable. 2015;145(5):4. Accessed February 9, 2021.