It’s not unusual for us to have a love-hate relationship with social media. Nothing is as satisfying as putting your feet up after a hard day and catching up on your virtual universe. There’s nothing as distressing to your mental health as being in a situation where your self-esteem is undermined or your anxiety is rising because of the content you’ve come across. Latest studies have found that teens and young adults who spend a significant amount of time on social media have shown up to 66% higher rates of reported depression. Before we close down all phones and shun potentially useful sites, it’s important to know the facts. Be familiar with protecting yourself (and your loved ones) from the negative impacts of social media on mental health.
How social media dangers mental health?
Many studies have linked social media use to depression, envy, low self-esteem, and social anxiety. One in three young adults who see Instagram cutting pictures would also be interested in cutting.
Yet research body also faces concern that people who already have mental health problems are likely to spend more time on social media than others.
One research followed British adolescents for eight years. It showed that social media had limited impacts on typical adolescent well-being. It was mainly harmful to vulnerable groups, such as teenagers predisposed to depression and anxiety.
Most of the research focuses on specific populations – teenagers or young girls. So, it’s difficult to tell if social media affects the population’s overall mental health.
How to secure your mental health from social media dangers?
Here are the 10 ways to protect your mental health from social media dangers:
1. Limit when and where you’re using social media
The use of social media can disrupt and interfere with in-person communication. You’ll be more connected to people in your life if you have several times every day that your social media notifications are off – or your phone is still in airplane mode. Commit not to check social media during meals with family and friends or speak to a partner. Be sure your social media doesn’t interfere with jobs. Don’t keep your cell or your computer in the bedroom – it disrupts your sleep.
2. Have ‘detox’ periods
Schedule daily multi-day social media breaks. Several studies have shown that even a five-day Facebook break can lead to lower stress.
You can also cut off without having a cold turkey. Using Facebook only 10 minutes a day for 3 weeks has led to lower loneliness and depression. It cannot be easy at first. Get support from family and friends by publicly announcing that you are on a break. And delete your favorite social media services apps.
3. Pay attention to what you are doing and how you feel
Experience using your favorite online platforms at different times and over varying periods. See how you feel before and after each session. You may find that a few short spurts make you feel better than spending a lot of time.
Do you find that going down a Facebook rabbit hole at midnight leaves you exhausted? And you feel bad about yourself. Then get rid of Facebook after 10 p.m. People who use social media passively, just browsing and consuming other people’s posts, feel worse than people who participate actively, post their material, and engage with others online. Wherever possible, focus your online interactions on people you also know offline.
4. APPROACH SOCIAL MEDIA MINDFULLY; ASK ‘WHY?’
If you’re looking at Twitter first thing in the morning, think about whether to be informed about breaking news you’re going to have to deal with. Or if it’s a mindless habit that acts as an escape from the face of the day ahead.
Do you notice that you’re eager to look at Instagram every time you’re confronted with a difficult task? Be brave, and be brutally honest with yourself. Every time you reach your phone (or your computer) to check social media, answer the tough question. Why am I doing this right now? Decide if that’s what you want your life to be about.
5. PRUNE
Over time, you’ve probably accumulated a lot of online friends and contacts. Some content is still interesting to you. But a lot of it might be boring, annoying, furious, or worse. Now is the time to unfollow, mute, or hide contacts; the vast majority will not notice. And it’s going to make your life better. A recent study showed that Facebook friends’ lives affect people more negatively than other Facebook content. People whose social media included inspirational stories have experienced gratitude, vitality, and awe. Pruning a few “friends” and adding a few motivational sites is likely to reduce social media dangers.
6. STOP SOCIAL MEDIA FROM REPLACING REAL LIFE
Using Facebook to keep abreast of your cousin’s life as a new mum is all right, as long as you don’t forget to visit for months to come. Tweeting with a coworker can be interesting and entertaining. But make sure these interactions are not a replacement for talking face to face.
When used thoughtfully and intentionally, social media can be a useful addition to your social life. Still, only a person sitting across from you can fulfill the basic human need for connection.
7. Use Social Media Intentionally
The next time you pick up your phone and open Instagram, ask yourself why. If the answer is boredom or habit, you might want to change your focus.
Social media has several positive attributes. But these benefits are drowned in the negative when social media use becomes unthinkable. This is especially true if you feel inadequate after you leave the platform.
8. Connect More With Friends Offline
Social media is a wonderful place to reach new people. But an offline relationship’s value is irreplaceable. Setting aside time to spend with family and friends offline can do mental health wonders.
This may be a little difficult during COVID-19 and social distancing. In this case, a video call with a loved one can be more productive than a thoughtless scroll.
9. Practice Mindfulness
Social media can disengage users from the present moment and the mental benefits of being present. Small, conscious changes can break the bonds of social media.
Practicing Mindfulness, taking time to reflect, and expressing gratitude are all the habits that can add value and meaning to your life.
10. Encourage communication
If you have a loved one who shows signs of depression or social media addiction, you can encourage conversation and honesty. Keep track of how much time you spend on social media and create a social media break schedule.
Facilitate discussions on social media’s underlying issues. Engage in honest conversations about how social media can warp the idea of what is real.
The Bottom Line
Social media is not a dangerous tool on its own. It offers a lot of benefits. There are, however, risks that come with too much use of social media. Study shows that social media is linked to mental health, fuelling feelings of anxiety, and isolation.
Ideally, how would you like to spend your time here? Ask yourself: How much time do I want to spend on social media? How can I get in touch with people I care about in other ways, such as talking on the phone or meeting in person? Learn how to balance your use of social media and incorporate some of these tips into your life. If you are experiencing anxiety and depression, it is also important to seek treatment.
