Addiction 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. Understanding how social media affects mental health is crucial for maintaining overall well-being.
Although social media may not affect everyone in the same way, here are a few things to take note of in order to ensure that your use of social media is not hampering productivity. This list will also help you decide if social media is affecting you in a negative manner:
Do you check your 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 you to feel isolated and left out?
Do you frequently feel envious of others while engaging in social media?
Does viewing other people’s social media feeds 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 from 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, or notice an increase in fatigue after using social media for a prolonged period of time?
How Social Media Affects Mental Health
Research has shown that the effects of social media addiction can be profound, particularly among teens addicted to social media. The constant barrage of information and the pressure to maintain an online persona can lead to increased anxiety and depression. The tendency to compare oneself with others can exacerbate feelings of inadequacy and low self-esteem. Teens, who are especially vulnerable to peer influence, may find themselves caught in a cycle of needing validation through likes and comments, which can significantly affect their mental health.
How to Overcome Social Media Addiction
If you recognize that social media is impacting your mental health negatively, it might be time to take steps to overcome this addiction. While it might be difficult initially to cut back on your usage, you might find yourself actually enjoying the time you spend doing something else. Here are a few things you can do to help ease the transition:
Use a Time Tracker: You can start using a time tracker website that monitors the amount of time you spend on social media websites. People claim that such apps help them be aware of their social media habits, stay on track, and increase productivity.
Limit Devices: Try limiting your online social interactions to one device.
Substitute Activities: 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.
Mindful Distractions: 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.
Set Boundaries: 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.
Understanding how to overcome social media addiction and taking proactive steps to manage your usage can help improve your mental health and enhance your quality of life.
