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Are you addicted to
Social Media?

While ‘social media addiction’ or ‘internet addiction’ may not officially be listed as a disorder, many psychologists are concerned about the behavior changes among prolonged users.

Excessive use of social media on a daily basis can cause feelings of unease, anxiety, depression and low self-esteem. (McDool et al, 2016). For these reasons, psychologists suggest that people need to be aware of their relationship with social media.
Do you check you phone for social media updates first thing in the morning?

Has it become necessary for you to spend a significant amount of time before going to bed on your phone or your computer, in order for you to fall asleep?

Is social media now your main or only outlet for leisure?

Are you using social media as a distraction to avoid other unpleasant emotions?

Do you find yourself negatively comparing yourself to others? Frequent users mention that they sometimes feel like others are having more fun, causing FOMO or ‘Fear of Missing Out’. Has this negative comparison caused to you feel isolated and left out?

Are you using social media as a distraction to avoid other unpleasant emotions?

Does viewing other people’s social media feed make you think about your own shortcomings?

Have picture likes, comments, number of followers etc, contributed significantly to increased feelings of self-worth?

Is your time online causing you to feel disconnected to people around you?

Has it recently gotten harder for you to interact with people face-to-face?

Have you noticed a decrease in your ability to concentrate on tasks ahead?

Do you get headaches or feel tired often, notice an increase in fatigue after using social media for a prolonged period of time?

Lastly, how do you feel immediately after a social media binge? Are you left feeling worse than how you felt before scrolling through? If so, it might be a good idea to take a break.
You can start using a time tracker website that monitors the amount of time you spend on social media websites. People claim that the app helps them be aware of their social media habits, stay on track, and increase productivity.

Try limiting your online social interactions to one device.

Try to substitute your social media time with face-to-face activities with family and friends who support and care about you. For instance, you could make a conscious effort to put down your phone and other devices when you’re with others. You could also consider expanding your in-person social circles to include people with similar interests.

Due to the constant visual stimulation that social media provides, people report feeling anxious and restless when they suddenly stop using it. If you catch yourself feeling ill at ease or restless, try to distract yourself by exercising or by practicing mindful meditation.

Lastly, when you go back to using social media, make sure that you set firm boundaries, based on avoiding platforms that leave you feeling upset.

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