Social media comes with many benefits, but when mindless scrolling goes on for too long, we lose track of time or feel unmotivated. More use can also start to make you feel lonely, and less than in comparison to the many pictures we see online. If you feel like you need a break, here’s a quick guide to help you with just that.
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How to identify when social media use is getting unhealthy
The negative impact of socials only gets worse the more time we spend on applications and platforms. And once we’re hooked, it sometimes feels like there’s no going back, but the negative effects of social media on mental health are real. Reminding yourself of them shows that it’s time to take a break.
Here are some signs that socials are having a negative impact on you:
- Anxiety: Increased screen time exacerbates feelings of anxiousness, and sometimes even creates them in the first place.
- Social comparison: Apps such as Instagram can cause people to compare themselves to others, which can lead to feelings of inadequacy, low self-esteem, and envy. With regular scrolling and picture-perfect images, sometimes we end up feeling worse about ourselves.
- Sleep issues: People who use social media for more than 3 hours per day are more likely to go to sleep late and wake up during the night, creating irregular sleeping patterns. This leads to increased tiredness during the day.
- Fear of missing out (FOMO): Social media can create a sense of FOMO, as people see their peers posting about exciting events and experiences that they are not participating in. This can lead to feelings of anxiety, depression, and loneliness.
What to do when social media use gets unhealthy
Reduce your time on social media: Studies have shown that limiting media use to 30 minutes a day can lead to decreased feelings of anxiety, depression, and loneliness. Your phone settings can help you track your time and alert you when you’ve reached your daily limit. If you want to keep busy, do other hobbies or experiment with new ideas.
Turn off notifications and only check your socials at certain times: It’s easy to get caught up in responding to notifications, but you’re in control. Try setting specific times each day to check social media, and turn off notifications outside of those times.
Don’t scroll first thing in the morning or before bed: Instead of starting or ending your day with a stream of news, updates, and selfies, try more mindful routines like journaling, practicing gratitude, or meditating.
Use social media on a device that’s not your phone: Do you really need access to social media on all of your devices? Try removing apps from your phone and using them only on a computer. This can help you be more present in your physical surroundings and less concerned with the virtual world.
Create a feel-good follow list: If your socials are making you feel bad, audit your follow list and unfollow any accounts that make you feel negative. Instead, follow accounts that make you feel good, provide entertainment, or motivate you. You may also want to follow mostly real-life friends and community leaders so that you can use social media to connect with people you know and issues you care about.
Remember, the beginning is always the hardest but if you keep at it, you can break the pattern of continuous use.
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