Some good reasons to cut back on your social media use and 3 tips on how to do it:

Do you remember a time when you could sit on a train or a bus and see people reading books or talking to their friends? How about seeing people walking down the street and looking around instead of having their heads buried in their phones? If you answered yes to either of these questions I am going to bet you were born before 1995. Things have changed, drastically.

For the record, I am not anti-technology or even anti-social media. I am not calling for the heads of Tik Tok and Instagram. I am just a Licensed therapist who is struck by the amount of people–from children to adults–who are suffering from the negative side of social media use.

 The fact is that In today's digitally connected world, social media has become an integral part of our daily lives. However, its excessive use has raised concerns about its impact on mental health, particularly regarding anxiety and depression.

Understanding the Impact

Research has consistently highlighted the relationship between social media usage and negative mental health outcomes. A study conducted by Primack et al. (2017) found a significant association between high social media use and increased risk of depression among young adults. Similarly, findings from Twenge and Campbell's research (2018) revealed a strong correlation between increased screen time, especially on social media, and elevated levels of anxiety and depression among adolescents.

The "social comparison" phenomenon plays a crucial role in this context. Studies like those by Fardouly et al. (2015) and Steers et al. (2014) have highlighted that exposure to idealized and curated representations of others' lives on social media can lead to feelings of inadequacy, envy, and decreased self-esteem, contributing to anxiety and depression.

Furthermore, the constant pursuit of validation through likes, comments, and shares triggers a reward-seeking behavior in the brain, as explained in the research by Meshi et al. (2013). This dopamine-driven loop can lead to addictive behavior and exacerbate mental health issues.

3 Ways to Reduce Social Media Usage

Recognizing the potential impact of social media on mental health, it becomes imperative to adopt strategies to minimize its adverse effects. Here are three practical approaches:

1. Establish Boundaries and Schedule Screen Time

Setting clear boundaries is essential. Allocate specific time slots for social media usage and stick to them. Utilize built-in features on smartphones or third-party apps like "StayFree" or "Freedom" to monitor and limit screen time for social media apps. Research by Hunt et al. (2018) suggests that reducing social media use to around 30 minutes per day can lead to significant improvements in well-being.

2. Practice Mindful Engagement

Be mindful of your intentions while using social media. Actively engage by following accounts that inspire, educate, or positively entertain. Unfollow or mute accounts that contribute to negative emotions. The study by Escobar-Viera et al. (2018) suggests that being mindful of social media usage and its impact can mitigate its negative effects on mental health.

3. Engage in Offline Activities

Rediscover offline activities to create a healthy balance. Allocate time for hobbies, exercise, or in-person social interactions. Research by Wang et al. (2018) indicates that engaging in physical activities and face-to-face interactions can significantly reduce the likelihood of depression associated with excessive social media use.

Conclusion

While social media offers unparalleled connectivity, its excessive use can adversely affect mental health. Understanding its impact and adopting mindful practices can help mitigate anxiety and depression. By setting boundaries, practicing mindful engagement, and prioritizing offline activities, individuals can regain control over their social media consumption and improve their overall well-being.

Reach out today to learn more about how we can help you with your anxiety or depression!

References:

- Primack, B. A., et al. (2017). Social Media Use and Perceived Social Isolation Among Young Adults in the U.S. American Journal of Preventive Medicine, 53(1), 1-8.

- Twenge, J. M., & Campbell, W. K. (2018). Associations between screen time and lower psychological well-being among children and adolescents: Evidence from a population-based study. Preventive Medicine Reports, 12, 271-283.

- Fardouly, J., et al. (2015). Social comparisons on social media: the impact of Facebook on young women's body image concerns and mood. Body Image, 13, 38-45.

- Steers, M. L., et al. (2014). Watching What I Do: Privacy and Social Media Monitoring Among College Students. Cyberpsychology, Behavior, and Social Networking, 17(12), 719-725.

- Meshi, D., et al. (2013). Sharing self-related information is associated with intrinsic reward: an fMRI study. Social Cognitive and Affective Neuroscience, 9(8), 126-133.

- Hunt, M. G., et al. (2018). No More FOMO: Limiting Social Media Decreases Loneliness and Depression. Journal of Social and Clinical Psychology, 37(10), 751-768.

- Escobar-Viera, C. G., et al. (2018). #SocialMedia: Exploring the relationship of social networking sites on body image, self-esteem, and eating disorders. Social Media + Society, 4(3), 2056305118786721.

- Wang, P., et al. (2018). Social Media Use and Its Association With Mental Health: A Review of Reviews. BMC Public Health, 18(1), 1-1