Electronic devices, such as smartphones and computers, are a necessity of day-to-day life; but that reliance on devices may be taking a toll on Canadians’ mental health.

A new survey by the Centre for Addiction and Mental Health (CAMH) suggests, on average, Ontario adults spend more than 11 hours per week using social media or communicating via email, and nearly four hours per week playing screen-based games. That’s 15 hours a week not including the amount of time spent on devices at work or in school.

READ MORE: Can children become addicted to technology?

CAMH’s study suggested nearly one in five respondents between the ages of 18 to 29 showed signs of reliance on electronic devices, based on questions like, “Have you missed school, work or important social activities because of your use of devices?”

Overall, seven per cent of those surveyed had a problematic relationship with devices, according to the survey. Of those, 24 per cent said they had tried to cut back on their use and 14 per cent reported family members expressing concern about the amount of time they spent on their device.

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Ten per cent reported feeling an “irresistible urge or uncontrollable need” to use their devices and seven per cent had experienced anxiety that could only be relieved by using a device.

WATCH: Technology addiction can have withdrawal symptoms

“It’s clear that, for most of us, our use of electronic devices has skyrocketed over the past five to 10 years,” said Dr. Nigel Turner, scientist at CAMH’s Institute for Mental Health Policy Research, in a press release.

“While our understanding of problematic use is evolving, we know that some people do end up harming their career or educational opportunities by excessive use.”

How to cut down on your device use and improve your mental health

When Canadians talk about limiting screen time, the conversation usually revolves around children – but experts say it’s equally important for adults to consider putting tech restrictions on themselves for the sake of their mental health.

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“Technology prompts us to respond – those beeps and buzzes gets our dopamine flowing,” Lisa Pont, therapist and educator with CAMH. “The fear of missing out is huge.”

READ MORE: Top apps that give parents control over kids screen time

As Pont points out, all of those text messages, Facebook Likes and Instagram notifications lighting up our devices provide us with a hit of dopamine – which helps control the brain’s reward and pleasure centre. This often leads to people constantly being tuned in to their devices.

“There is this expectation of people in our lives to be immediately responsive because everyone knows you have your smartphone on you,” Pont said. Tweet This

Pont says its important for adults to reflect on their tech use to see how it’s affecting their day-to-day lives and attitude – do you feel the pressure to respond right away; do you feel anxiety due to information overload, or do you feel FOMO (fear of missing out) when you aren’t using your device; have you argued with your partner because they feel you are disconnected?

“You have to look at the consequences. If it’s affecting your work, or its impacting relationships, those are negative consequences,” she said. “This idea that I have to know what’s going on, it sounds so benign, but I think it truly affects our stress level.”

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WATCH: Teens and technology addiction

0:30 Teens and their technology addiction Teens and their technology addiction

If you feel your device is impacting your mental health, try imposing limits on yourself – for example, no devices after 8 p.m., turn phones off during family dinners, or no phones in the bedroom.

“Consciously not using it at times when you want to be present,” Pont said. “We have anxiety detaching from technology, but you might discover you like it.”

READ MORE: Canadians check their smartphones every 10 minutes, poll finds

Another important habit to break: using your phone as your alarm. Although sleeping next to your device may not seem like a big deal, Pont said those beeps and vibrations have the same effect our sleeping brain, causing you to lose sleep – and a lack of sleep can contribute to stress.

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The light emitted from a smartphone or tablet, for example, can suppress the production of melatonin – a hormone that regulates a person’s circadian rhythm – and multiple studies have shown that using blue light-emitting, like smartphones and computers, before bed can lead to poor sleep.

Of course, cutting down on your screen time might be hard to do if you have a job that requires you to be available after-hours.

That’s why France banned work emails outside business hours earlier this year, Germany’s labour ministry banned managers from calling or emailing staff outside of work hours in 2013, and Volkswagen made it so that its servers would shut down the ability to send emails 30 minutes after an employee’s shift ended in 2011.

No such bans have been implemented in Canada, however.

READ MORE: After-work emails: banned in France, ‘a national epidemic’ in Canada

These latest survey findings are based on the 2015 CAMH Monitor, a collection of survey data which allows researchers to track long-term trends in the use of alcohol, drugs and tobacco, as well as identifying problematic behaviours related to mental health within Ontario’s population.

Another alarming issue in the survey: 37 per cent of respondents reported they had texted while driving at least once during the past year, while 11 per cent admitted texting behind the wheel 30 or more times over the previous year.

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If you have the urge to text and drive, Pont suggests turning your phone on “Airplane Mode.” If you have a hands-free solution in your car and want to keep your phone on for emergency situations, then try leaving it in the backseat or somewhere out of reach.

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