Excessive online time is linked to higher stress levels and worse mood, according to a new study published in PLOS One. Researchers at the University of Duisburg-Essen surveyed 900 German adults in 2025, categorizing their internet use as pathological, risky, or non-problematic based on frequency and impact. The study found that problematic internet usage—defined as excessive use leading to functional impairment—was strongly associated with negative emotional states.
Key Findings on Problematic Internet Use and Mood
The participants completed evening assessments for two weeks, reporting mood, stress, temptation, time spent online, pleasure derived, and neglect of other activities. Results showed that those with more severe problematic internet usage experienced worse mood, higher stress, longer internet sessions, and greater neglect of hobbies, work, and social interactions.
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The Role of Temptation
Lead author Andreas Oelker noted that temptation was the primary driver of continued internet use, with pleasure and relief acting as reinforcing factors. “More than actual stress or mood alone, it is the momentary urge to go online that determines whether people engage and experience both rewarding and harmful consequences,” he said.
| Internet Use Category | Definition | Associated Outcomes |
|---|---|---|
| Pathological | Severe functional impairment, high distress | Worst mood, highest stress, most neglect |
| Risky | At-risk behavior, some impairment | Moderate mood and stress, occasional neglect |
| Non-problematic | No significant impairment | Healthy mood, low stress, balanced activities |
Strategies for Managing Online Time
Understanding the cycle of temptation and reward is key to breaking problematic patterns. Experts suggest setting clear boundaries, using screen-time trackers, and finding offline alternatives. Digital wellbeing practices can reduce the urge to engage excessively.
- Recognize and manage moments of temptation before clicking.
- Replace online activities with physical exercise or in-person socializing.
- Schedule regular tech-free breaks throughout the day.
- Seek professional support if internet use feels out of control.
FAQ
What is considered problematic internet use?
Problematic internet use includes pathological and risky patterns where online activities—such as gaming, social media, shopping, or pornography—cause significant distress or impair daily functioning, as defined by the study.
How does excessive online time affect mood and stress?
The study found that excessive online time is linked to worse mood and higher stress levels, particularly when use interferes with other important activities like work, sleep, or relationships.
What can I do to reduce problematic internet use?
Focus on identifying triggers for temptation, set screen-time limits, engage in offline hobbies, and consider cognitive-behavioral strategies or professional help if needed.
This research highlights that addressing temptation directly may be more effective than managing stress alone. By understanding the underlying urges, individuals can develop healthier digital habits and improve overall well-being.
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