According to the Pew Research Center, 69% of adults and 81% of teens in the U.S. use social media. Many people report having a love/hate relationship with Facebook, Instagram, Snapchat, Tik Tok, Twitter, and other social media platforms. It’s not difficult to see why social media might be detrimental to mental health. Think about its impact on your life; do you feel like you spend too much time on social media? Do you ever feel worse after scrolling your favorite social media platforms?
In this article, we’re going to delve into the pros and cons of social media use, as well as social media addiction. We’re also going to give you some strategies for developing a healthier relationship with social media.
Obviously, social media isn’t all bad, or it wouldn’t have caught on like it did. Because it promotes connection and communication, social media can allow you to:
However, users frequently report negative feelings and consequences that arise from their time on social media. Social media use can lead to:
Like anything, social media is harmful when it becomes an addiction. The problem is that social media platforms are purposefully designed to be addictive and keep users engaged as long as possible, scrolling through never-ending newsfeeds. Using social media releases dopamine, a “happy chemical” in your brain associated with eating, sexual activity, and social interaction. Your brain learns that social media is a rewarding activity, so you use it more and more. Simply put, it’s incredibly easy to become addicted to social media!
Signs of social media addiction:
At Medens Health, we believe that it’s unrealistic to swear off social media for good. Declaring that you’ll never use social media again or locking it down to 15 minutes per day is almost guaranteed to fail. Instead, start to pay attention to your particular habits and feelings. Just like with nutrition or exercise, there is no one-size-fits all answer to the best method. Learn how social media affects you, then make changes as needed.
We recommend that you start by paying attention to these 5 areas:
1. How much time are you spending on social media?
You may be totally unaware of how much time you actually spend on social media. If your phone or computer doesn’t have a time tracking app for activity, install one. Pay attention to how much time you’re spending on each platform per day.
2. Why are you using social media?
What situations make you jump onto social media? Do you open those apps when you’re feeling overwhelmed? After you’ve had a fight with your partner? When you’re bored? When you find yourself in an uncomfortable social situation?
3. How do you feel after using social media?
Whenever you close a social media app or put down your phone, take a moment to check how you're feeling. Do you feel energized, content, or connected? Do you feel angry, depressed, or isolated?
4. How do certain aspects of it make you feel?
When does social media make you feel good, and when does it make you feel bad? Does seeing models on Instagram with unrealistic bodies make you feel inadequate? Does participating in political discussions make you feel angry? Do other’s comments on your posts really get you down?
5. Do some platforms make you feel differently than others?
Maybe Facebook makes you feel inadequate and depressed because you see endless pictures of your old classmates with perfect bodies, happy families, high-paying jobs, and amazing lives. Maybe Reddit makes you feel good because it’s anonymous, so there’s no pressure to look or act a certain way.
Once you know more about your social media habits and how they affect you, develop a healthier relationship with it by taking these steps:
1. Change the amount of time you spend on social media:
Now that you know how much time you spend per day on social media, what would you like to change? Try decreasing it by just 10-15% at first. Some smartphones come with built in software that allows you to set limits for screen time. However, don’t just reduce your time without a plan. What will you do with those extra minutes or hours? You may not want to replace social media time with chores or work. Try to choose activities that also release dopamine, like exercise, coloring, or calling a friend.
2. Address your triggers for using social media:
Now that you know why you’re using social media so much, try to address those root causes. Work on tackling the source of your overwhelm, boredom, or interpersonal conflict instead of soothing yourself with social media. It can be very helpful to work with a therapist to develop coping mechanisms for depression, anxiety, and other triggers.
3. Change how you use social media:
Try to change your social media experience to reduce its negative impact on your mood. If all the perfect bodies on Instagram make you feel inadequate, mute or unfollow them, then follow body positive people instead. If political discussions enrage you, leave the political groups you are in and unfollow that one uncle that rants about politics in every post. If comments on your posts frequently upset you, consider turning comments off or not posting on that platform.
4. Consider reducing time on some platforms (or leaving them altogether):
If one platform makes you feel inadequate, depressed, and left out, consider seriously reducing the time you spend on it or leaving it. If another makes you feel connected and energized, allow yourself to stay on it, and consider using it over the platforms that make you feel bad.
One thing is for sure; social media isn’t going anywhere anytime soon! It’s so ingrained in our society that it’s unrealistic to expect anyone to stop using it entirely. The trick, as with anything, is learning to use it in a healthy manner that doesn’t negatively impact your quality of life or mental state. If you pay attention to your social media habits and adjust them to what works best for you, you can move towards a healthier relationship with social media.
Do you or someone you know need counseling for social media addiction in CA or NV? Contact Medens Health for details on affordable therapy for individuals, couples, and adolescents.
Disclaimer:
The information provided in this blog is for educational and informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Reliance on any information provided in this blog is solely at your own risk. Always seek the advice of your physician or a qualified mental health provider with any questions you may have regarding your medical or mental health. If you don’t currently have a therapist, we can connect you with one who is qualified to give you safe, professional, and ethical advice regarding your mental health.
If you or someone you are responsible for is experiencing a medical emergency, is considering harming themselves or others, or is otherwise in imminent danger, you should call 9-1-1 and/or take them to the nearest emergency room.
%201.png)
