Social media platforms like Facebook, Twitter, and Instagram have without a doubt made it much easier to stay connected with others.
However, for many, the constant “Doomsurfing” and “Doomscrolling” can cause more harm than good. And in some cases, too much social media usage can lead to serious social media addiction characterized by constant and compulsive urges to scroll, comment, or post on social media.
If you have struggled with this before, or you want to prevent this from happening, here is a look at potential warning signs and specific things you can do to avoid social media addiction.
What are the Warning Signs?
1. Using social media to avoid the real world
If you ever find yourself turning to social media to avoid your problems (or the people) in your life, you might have cause for concern. While it’s okay to use social media to relax or escape for a few minutes, it is unhealthy to use it consistently as a way to ignore or avoid the real world.
2. Becoming agitated, anxious, or depressed when not using social media
Those who feel agitated, anxious, or depressed when not using social media may also be suffering from social media addiction. While scrolling through Twitter or Facebook may help to ease these symptoms in the short term, it can be very damaging to mental health in the long run.
Researchers already know that heavy social media usage is associated with increased symptoms of depression and anxiety, so it is important to be aware of how social media impacts your mood and thought patterns.
3. Unable to engage in regular family activities
The effects of addiction on family don’t just come from drug or alcohol abuse. Social media addiction can have similar effects on the family dynamic. Those dependent on social media may find themselves withdrawing from family activities or even forgetting to do their regular household tasks like picking the kids up from school, switching the laundry, or cleaning up after themselves.
3. Unable to perform duties related to school or work
Professional performance at work or school can also suffer when individuals struggle with social media addiction. This might look like frequently missing deadlines, becoming disinterested with career/academic path, or reduced productivity due to always checking social media.
5 Ways to Avoid Social Media Addiction
1. Disable notifications
One of the easiest things you can do to avoid social media addiction is to simply disable all the notifications on your smartphone, tablet, or computer related to social media. Save your notifications for the important stuff – like incoming calls, texts, or security alerts.
Without the constant temptation to check who liked or commented on your recent status update, you’ll be much more likely to enjoy the present moment.
2. Set some boundaries
Setting some healthy boundaries for your social media usage is another great way to prevent addiction. Think about your own schedule and define when it’s okay to browse social media and when you’d rather focus on something else.
For many people, setting a time boundary like “no social media between 8 p.m. and 8 a.m.” works well. Others may need to be more specific and set a boundary like “I will only check my social media at 5 p.m. each day.”
3. Replace the activity
In many cases, mindless scrolling happens automatically when an individual is bored or has some time to spare. To resist the urge to check social media in these moments, try to replace the activity of scrolling with another activity like knitting, reading, doodling, or stretching.
Over time, you will be shocked at the progress you have made after simply devoting a spare minute here and there to a new and positive activity.
4. Be mindful of who you are following
Sometimes an unhealthy relationship with social media begins when we compulsively follow the lives of others – for example, an ex-boyfriend/girlfriend or a celebrity. However, this can easily become an obsession and result in unhealthy urges to check social media.
To prevent this from happening, try to be mindful of who you are following, and don’t be afraid to unfollow any accounts that may be a trigger for you.
5. Try a detox
Everyone can reap the benefits of a “digital detox” or a “break” from social media.
To do this, set aside some time where you can commit to being completely free from social media – for example, over a weekend or even a full month. During this time, you should delete all social media apps from your smartphone and try to resist the urge to check them on your computer.
Even though it may seem difficult, a digital detox is the best way to give yourself the opportunity to truly focus on your own life, without the temptation of scrolling through the lives of others.
Author Bio: Patrick Bailey is a professional writer mainly in the fields of mental health, addiction, and living in recovery. He attempts to stay on top of the latest news in the addiction and the mental health world and enjoys writing about these topics to break the stigma associated with them.
Sources
www.merriam-webster.com – On ‘Doomsurfing’ and ‘Doomscrolling’, Can you think of a better way to spend your time?
www.fastcompany.com – What Really Happens To Your Brain And Body During A Digital Detox
www.hbr.org – Stop Letting Push Notifications Ruin Your Productivity
www.ncbi.nlm.nih.gov – Social Media Use and Depression and Anxiety Symptoms: A Cluster Analysis
www.sunshinebehavioralhealth.com – Coping Skills for Substance Abuse
