Nothing is healthy in excess, and social media is no exception. People frequently check their phones and other devices for notifications and scroll through their social media feeds. Occasionally, it is difficult to discontinue these actions. Taking a break from social media can be restorative and beneficial to mental health.
Social media has altered the way in which people interact, and it can facilitate the development of global networks and connections. However, a large body of evidence indicates that it may have harmful effects.
Recent statistics indicate that 58.4% of the world's population utilizes social media. Experts predict that between 5 and 10% of Americans may be at risk for social media addiction. A social media break, also known as a social media detox, is a period of time during which an individual discontinues social media use to varied degrees. The individual determines the duration and social media platforms of their social media absence.
Many of us have become so entangled with our social accounts that it is difficult to recall what we did before the feed. There are numerous advantages to having an online connection, but how can we strike a balance with friends, family, celebrities, and corporations continuously clamoring for our attention?
The Role Social Media Plays in Mental Health
Individuals are social creatures. We require the company of others to flourish in life, and the quality of our relationships has a significant impact on our mental health and happiness. Being socially linked to people can alleviate stress, anxiety, and depression, increase self-esteem, bring comfort and happiness, reduce loneliness, and even add years to your life. In contrast, a lack of strong social relationships might be disastrous to your mental and emotional health.
Many of us rely on social media sites such as Facebook, Twitter, Snapchat, YouTube, and Instagram to locate and communicate with one another in the modern world. While each has its advantages, it is essential to realize that social media can never replace face-to-face interaction. In order to release the hormones that relieve stress and make you feel happier, healthier, and more optimistic, you must interact with others in person. Ironically for a technology created to bring people together, excessive use of social media can increase feelings of loneliness and isolation, and exacerbate mental health issues such as anxiety and depression.
The Negative Aspects of Social Media
Since social media is a relatively new technology, little research has been conducted to determine its positive or negative long-term effects. Multiple studies, however, have identified a clear correlation between social media use and an increased risk for melancholy, anxiety, loneliness, self-harm, and even suicidal behavior. Social media may encourage undesirable events such as:
·Feelings of inadequacy over your life or appearance
Even if social media photographs are edited, they might make you feel uneasy about your appearance or livelihood. We also know that people rarely talk about their low points. However, glancing through a friend's retouched images of their tropical beach vacation or reading about their exciting new promotion at work doesn't alleviate your envy and unhappiness.
· FOMO (Fear Of Missing Out) and getting hooked on social media
Missing out can diminish self-esteem, anxiety, and social media use. FOMO may make you check your phone every few minutes or respond to every alert, even if it means driving unsafely, losing sleep, or prioritizing social media over real-world contacts.
· Isolation
According to a study done at the University of Pennsylvania, frequent usage of Facebook, Snapchat, and Instagram increase feelings of isolation. In contrast, the study indicated that lowering social media use can reduce feelings of loneliness and isolation and increase general well-being.
· Depression & Anxiety
Mental wellness requires face-to-face contact. Eye-to-eye contact with a loved one decreases stress and improves mood faster than anything else. Social media use over in-person relationships increases your risk of mood disorders like anxiety and depression.
· Cyberbullying
About 10 percent of adolescents report being bullied on social media, while numerous other users are exposed to inappropriate comments. Social media sites like Twitter may be breeding grounds for the spread of harmful rumors, lies, and abuse that can leave permanent emotional scars.
· Self-absorption
Sharing endless photos and your deepest thoughts on social media can cause excessive narcissism and isolate you from real-world relationships.
How Social Media Affects Mental Health
According to numerous studies, your brain may be begging you to slow down your scrolling.
A 2015 study indicated that children who utilized social media sites for three hours or more each school day were twice as likely to report high or very high scores for mental illness. In addition, a little 2018 study discovered a direct correlation between decreased social media use and improvements in depression and loneliness.
In a survey conducted by ExpressVPN in 2021, 86% of a representative sample of 1,500 Americans indicated that social media negatively affects their happiness and self-image and 79-80% reported unfavorable effects on anxiety, isolation, and sadness.
Lastly, a pilot study of 68 university students conducted in 2021 revealed that the majority of students reported an improvement in mood, decreased anxiety, and better sleep during and immediately after a break from social media.
The data appears quite transparent. If you wish to avoid low self-esteem, anxiety, depression, loneliness, and even poor sleep, it may be wise to modify your social media usage.
15 Things to Do Instead of Social Media
- Walk around the neighborhood
- Play some music
- Play with a pet
- Read a book
- Consider yoga and meditation
- Invite someone over for supper or drinks
- Join a community organization, such as a church, charity, or club
- Bake something and offer it to your neighbors, lingering while you deliver it to engage in conversation
- Contact a friend or relative
- Create ambiance by lighting candles or diffusing essential oils
- Tune into a podcast
- Pay a visit to a nearby museum
- Learn a musical instrument
- Attend a concert of live
music
- Try your hand at gardening.
If you're spending too much time on social media and your life is being negatively impacted by feelings of unhappiness, dissatisfaction, irritation, or loneliness, it may be time to reevaluate your online habits and establish a healthier balance.
SPEAK TO A THERAPIST NOW!
References:
www.healthline.com/health/mental-health/the-benefits-of-a-social-media-break-plus-30-things-to-do-instead
www.helpguide.org/articles/mental-health/social-media-and-mental-health.htm