Most of us access social media readily via our smartphones. While it’s convenient for keeping in touch, extensive social media and mental health is a bad combination. It increases risk of depression, anxiety, loneliness and feelings of inadequacy about life or appearance.
Why do you use social media?
At its core, social media is a way to stay connected with both loved ones near and far. Beyond this primary function, it offers a space for forging fresh connections, promoting important causes, discovering valuable education, and an outlet for creativity and self-expression. However, it’s worth contemplating whether your frequent and prolonged usage of social media truly aligns with these intentions.
Social media was created to keep you actively engaged for a long time. In fact, it uses techniques similar to those used in gambling and other addictive activities to make your body produce dopamine, which is a chemical that makes you feel good when you do something enjoyable. Dopamine links the feeling of pleasure to the things you do, which makes you want to keep doing them. As a result, you’re more likely to keep doing things that give you dopamine, especially when you get it a lot and often.
Reasons for heavy social media use
- Comfort Zone: Occasionally, we turn to our phones to find comfort when we’re in situations that make us feel nervous, uncomfortable, or lonely.
- FOMO (Fear of Missing Out): The constant notifications might make us worry that we’re missing out on online gatherings or events.
- Emotional Escape: Many of us find it hard to deal with our feelings directly, so we might use social media to distract us from uncomfortable feelings and improve our mood.
Signs of Harmful Effects
While the negative effects of social media and mental health can vary for individuals, there are common signs. These include reduced in-person interactions, participating in risky actions to gain attention, consistent distraction from responsibilities, and a decline in mental well-being marked by emotions like envy, depression, and feelings of not being good enough.
Mindful Scrolling: Steps to Better Mental Health
Tidy Up Your Experience. Unfollow or mute accounts and people that contribute to feelings of anxiety, inadequacy, or depression. Focus on making the most of social media’s positives: staying close to loved ones, forming valuable new connections, seizing educational opportunities, and expressing yourself.
Set Time Boundaries. Although social media is designed to keep you engaged, excessive use can harm your well-being. Trim down your social media time to less than an hour per day. Here are other ways to cut down your usage:
- Turn Off Notifications. Notifications are hard to ignore, so switching them off lets you decide when to use the app.
- Time Management Tools. Many smartphones and apps let you track and control your social media time. You can set a time limit, and the app will lock you out after your limit is reached.
- Remove Apps. Delete social media apps from your phone and only access them on a computer or tablet. Adding this extra step will reduce how often you use them, helping you spend less time on them.
Shift Your Attention. If you’ve used social media to feel deal with uncomfortable emotions (a common experience for many), try to find different to cope with your emotional unease.
Engage in Offline Connections. Instead of browsing someone’s profile to check on their wellbeing, reach out to them directly and have a conversation.
Stay Practical. Remember, social media is a selection of highlights. People showcase their successes and stories of triumph AFTER overcoming challenges. Social media creates a visual portrayal of people’s best moments, but it’s not a genuine or accurate representation of life’s difficulties.