Balancing Screen Time for Healthier Family Connections

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by Tiana Lopez | UAB Community Health and Human Services Program (Student)

Photo by Ketut Subiyanto on Pexels.com

In many homes across the Southeast, families may spend evenings under the same roof yet feel worlds apart, each absorbed in their own screens. Phones, tablets, and televisions can provide entertainment and even educational opportunities, but when they begin to replace conversations and shared activities, the impact on parent–child relationships can be concerning.

Studies show that when parents spend too much time on their phones during family activities, they become less emotionally responsive to their children. This lack of responsiveness can leave children feeling overlooked or unimportant and over time may weaken trust and closeness (American Psychological Association, 2025). A recent review also found a two-way relationship between screen use and children’s well-being. Excessive screen time can contribute to emotional and behavioral difficulties, while children who already struggle emotionally are more likely to use screens as a way to cope (Ebert, 2025).

The Southeast is known for its close-knit communities and strong family values, but heavy screen use has the potential to interfere with these traditions of connection. When children feel like devices are competing with them for their parents’ attention, it affects their sense of security and belonging. These feelings can spill into other areas of life, influencing school motivation, friendships, and emotional health.

Fortunately, technology does not need to divide families. The key is balance. Parents can model healthy habits by creating intentional device-free times. Eating meals together without screens or planning one evening each week for family activities such as games, outdoor walks, or simple conversation can reinforce that family time matters. These small steps help children feel valued and show that relationships are a priority.

Parents sometimes worry that children will resist screen limits or that routines will be disrupted. However, research shows that when changes are explained with warmth and consistency, children adapt more quickly than expected. Framing these new routines as fun opportunities for connection rather than as restrictions makes children more willing to participate (Nagata et al., 2024).

Screens are a permanent part of modern life, but they do not have to dominate relationships. By setting aside moments for genuine connection, parents can strengthen bonds, improve communication, and reassure their children that they are more important than any device.

As a parent, how do you ensuring engaging with your children and managing your screen time? As a child, how do you unplug and ensure that you are not spending too much time on screen? Please share your comments below and engage with the article at the Wilkinson Wellness Lab on Facebook.

References:

Screen time and emotional problems in kids: A vicious circle? (2025, June 9). https://www.apa.org/news/press/releases/2025/06/screen-time-problems-children?utm_source=

Morgan Ebert, Managing Editor. (2025, June 13). Study links screen time to socioemotional problems in children, with bidirectional effects. Contemporary Pediatrics.
https://www.contemporarypediatrics.com/view/study-links-screen-time-to-socioemotional-problems-in-children-with-bidirectional-effects?utm_source=

Nagata, J. M., Paul, A., Yen, F., Smith-Russack, Z., Shao, I. Y., Al-Shoaibi, A. a. A., Ganson, K. T., Testa, A., Kiss, O., He, J., & Baker, F. C. (2024). Associations between media parenting practices and early adolescent screen use. Pediatric Research. https://doi.org/10.1038/s41390-024-03243-y

Helping Kids Thrive: Recognizing and Managing Back-to-School Stress

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A new school year can be exciting, but it can also bring a lot of stress for kids and teens. Meeting new teachers, keeping up with schoolwork, juggling friendships, and balancing after-school activities can sometimes feel overwhelming. For families in Birmingham—and everywhere—being able to spot the signs of stress and having simple coping strategies can make the back-to-school transition a lot easier.

Recognizing Signs of Stress in Children and Teens

Stress doesn’t always look the same in young people as it does in adults. Some common signs include:

  • Emotional changes: Irritability, frequent crying, or withdrawal from family and friends.
  • Physical symptoms: Headaches, stomachaches, or changes in appetite.
  • Sleep disruptions: Trouble falling asleep, nightmares, or wanting to sleep more than usual.
  • School avoidance: Complaints of illness in the morning, reluctance to attend school, or declining grades.

According to the CDC (2023), anxiety disorders affect approximately 9.4% of children and adolescents in the U.S., and symptoms often emerge or worsen during times of transition—like starting a new school year.

Coping Strategies for Families

Parents and caregivers can play a powerful role in helping children manage back-to-school stress:

1.Create Predictable Routines

Consistent morning and evening schedules help children feel grounded. Preparing backpacks, clothes, and lunches the night before can reduce morning stress.

2. Open Communication

Encourage children to talk about their feelings. Ask open-ended questions like, “What part of school feels hardest right now?” Listening without judgment validates their emotions and builds trust.

3. Promote Healthy Habits

Regular sleep, balanced meals, and physical activity are critical for reducing stress. Research shows that youth who are physically active experience lower levels of anxiety and depression (CDC, 2022).

4. Practice Relaxation Skills

Simple mindfulness techniques, like deep breathing, guided imagery, or yoga, can help children calm their minds and bodies. Parents can practice these together with their child.

5. Limit Screen Time Before Bed

Too much exposure to screens, especially before bedtime, can interfere with sleep and heighten stress. Establish “tech-free” zones in the evening.

6. Know When to Seek Help

If stress or anxiety significantly interferes with daily functioning, families should consult with school counselors, pediatricians, or mental health professionals. Local resources in Birmingham, such as the UAB Community Counseling Clinic and Children’s of Alabama Behavioral Health, provide specialized support for children and teens.

The Bottom Line

Back-to-school season is rarely stress-free, but it doesn’t have to be overwhelming. When parents can spot the early signs of stress, set up supportive routines, and encourage healthy coping skills, they give their kids the tools to handle challenges with confidence. These habits don’t just help in the classroom—they build resilience kids can carry with them for life.

References

Centers for Disease Control and Prevention. (2022). Physical activity and health for children and teens. https://www.cdc.gov/physical-activity-basics/children

Centers for Disease Control and Prevention. (2023). Data and statistics on children’s mental health. https://www.cdc.gov/childrensmentalhealth/data

Healthy People 2030. (2020). Adolescent health objectives. U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. https://health.gov/healthypeople

Drowning Doesn’t Always Look Like Drowning!

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Amanda Benko | Intern UAB School of Education – CHHS

Photo by MarcTutorials on Pexels.com

Drowning Prevention – Kids under 10

Drowning is an extremely serious issue, especially for children under the age of ten. Every year, numerous lives are lost due to drowning situations that may have been avoided with adequate education and care. This article attempts to shed light on the significance of drowning prevention and how to recognize the subtle signs of drowning. By understanding these crucial points, we can take steps to ensure the safety of our young ones around water.

Drowning Prevention: Several significant precautions may be taken to reduce drownings in children. The first important step is to maintain regular supervision (Wickens et al., 2021). Never leave children unattended near water, regardless of its size or depth. Assigning a responsible adult to supervise children during aquatic activities is critical. Enrolling children in age-appropriate swimming instruction is another important preventative step (Guevarra et al., 2021). These classes teach young people important swimming techniques and increase their confidence in the water. However, it is crucial to realize that swimming instruction alone does not ensure safety. Pool barriers and safety precautions are also essential, particularly for households with pools. Install a security fence around the pool area, with the gate self-closing and latching. It establishes a physical barrier that restricts uncontrolled entry into the pool.

Drowning Does not Always Look like Drowning: Contrary to popular belief, drowning occurs without signs of frantic splashing and cries for help. Instead, a person drowning may be silently struggling to keep their head above water, gasping for air, with a distant look in their eyes and arms extended to the sides. Recognizing these modest indications is critical for early intervention and could make a major difference in saving lives. We can react to and avoid terrible situations in and around water if we recognize that drowning does not always look like what we anticipate.

Above all else, to ensure water safety this summer, make sure kids have a responsible adult present in the water. Also, make sure your children are wearing some form of floatation device, and get your child comfortable in the water to know to go somewhere safe or to a wall when they begin to feel tired or accidentally inhale in water. These are great ways to prevent tragedy in the water. What tips do you plan to use this summer to ensure water safety?

References

Guevarra, J. P., Peden, A. E., Orbillo, L. L., Uy, M. R. S. Z., Madrilejos, J. J. R., Go, J. J. L., … & Franklin, R. C. (2021). Preventing child drowning in the Philippines: the need to address the determinants of health. Children, 8(1), 29. https://doi.org/10.3390/children8010029

Wickens, N., Wallace, R., Dare, J., Costello, L., Lo, J., & Nimmo, L. (2021). Mobile phone use and social interactions among caregivers can reduce their ability to provide constant supervision to children at Australian public swimming pools. Health promotion journal of Australia, 32, 147-157. https://doi.org/10.1002/hpja.445

LET’S TAKE A LOOK AT THE MEDITERRANEAN DIET AND ITS BENEFITS

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By Shayna Bryan, Intern & UAB Community Health & Human Services Student

If you’ve ever spent time looking for healthy diets to follow, but wanted to avoid a highly restrictive diet (like vegan) or a commercial diet plan (like Weight Watchers), you probably have come across the Mediterranean Diet. It has been the subject of research for over 50 years and has been ranked the best overall diet by the U.S. News and World Report for four years running. The American Heart Association, the American Diabetes Association, the U.S. Department of Health and Human Services, the U.S. Department of Agriculture, and the World Health Organization have all endorsed the Mediterranean diet as a healthy and sustainable eating style that reduces risk for heart disease and Type 2 Diabetes. The Mediterranean Diet also may assist with weight loss in obese people and is associated with lower rates of depression, cognitive decline, cancer, and all-cause mortality.

This diet has a lot of major endorsements! So then, what’s up with this diet and why is it so special?

The Mediterranean Sea is a meeting point of three continents: Africa, Asia, and Europe. When health experts and researchers recommend the “Mediterranean Diet” they’re not talking about the food of just one people or one culture, but the common shared characteristics of the simple everyday meals made for centuries in this region of the world. Meals are built around plant-based foods, heavily seasoned with herbs and spice (though not tons of salt). These meals are made, shared, and enjoyed amongst a community of families and friends.

Here’s are the common characteristics of the Mediterranean Diet:

  • High consumption of vegetables, often raw or slightly cooked
  • Beans, nuts, legumes, seeds, potatoes, and unprocessed or whole grains
  • Olive oil as the principal source of fat
  • Fruit treated as a dessert
  • Moderate consumptions of fish, poultry, and dairy (mostly in the form of yogurt and cheese)
  • Low consumption of red meat
  • Moderate alcohol consumption, often in the form of red wine

Please check out the source below to learn more about the Mediterranean Diet. Please also share your thoughts about the Mediterranean Diet in the comments section of this post or via our page on Facebook @WilkinsonWellnessLab.

Sources:

Mayo Foundation for Medical Education and Research. (2019, June 21). Mediterranean diet for heart health. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801.

U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at https://health.gov/our-work/food-nutrition/previous-dietary-guidelines/2015.

U.S. News & World Report. (n.d.). Mediterranean Diet. U.S. News & World Report. https://health.usnews.com/best-diet/mediterranean-diet.

What is the Mediterranean Diet? http://www.heart.org. (n.d.). https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet.