Social Media; The Good, the Bad, the Ugly…And How to Fix it
We’ve heard it everywhere, friends, family members, teachers, colleagues, and even the media talks about the negative implications of social media use. The number of ways social media use impacts us includes interfering with our sleeping patterns or circadian rhythms if we stay up too late. We compare ourselves to one another, which results in a lower self-esteem. We may experience or participate in bullying or harassment of others from behind a screen and overall pressure to post “insta” worthy pictures can feel overwhelming.
On the contrary, positive effects of social media are also apparent such as feeling connected to others, learning new skills without the pricey fee of a workshop or course. We can join groups of people with shared interests, get involved more with our community and celebrate occasions which we cannot possibly attend in person. After reviewing the negative and positive affects social media use has on us, where do we go from here?
A new topic which has brought interests to mental health care professionals is the term “Digital Wellness”. This term can be defined as how a person builds a healthy relationship with their technology and their intentionality for its’ use. This technology relationship is formed by acknowledging how it used at home, in the workplace and in social settings. An important aspect of Digital Wellness is the intentionality of use. This term assumes the user will be aware of how their technology is used in a positive and healthy manner.
Often times we engage in another behavior called “Doom Scrolling” and yes, it is defined how you interpreted it. We click on one thing, we want to learn more about this, so we click on another headline, then another and two hours later we are in a rabbit hole and don’t remember what the initial search was for. The activity of scrolling through an excessive number of videos, stories and news clips can elicit negative emotions, yet the behavior continues.
Being mindful of social media use can be challenging at first, but there are a few ways to build this skill.
1) Journaling: Have a journal to record when, where and what your technology is being used for. Track your usage each time you unlock your phone, click on your smart watch, or open up the laptop.
2) Scheduling: Have set times for when you will engage in social media and the length of time needed for its’ use
3) Report Feelings: When engaging or watching content, report how you are feeling at that time. Search for uplifting and positive material. Recognize when you are being exposed to unpleasant content and block this content.
4) Set alarms and turn off the devices. This could be at bedtime, when out with friends and family, or when you are engaged in your own interest or hobby.
The goal of these above practices is to facilitate an increase of our positive interactions and experiences on social media, while buffering and reducing the negativity we are exposed to. Comparing ourselves to celebrities or one another, doom scrolling and falling asleep with our screens on does not have to be the norm. It takes times, but changing these behaviors is possible and will benefit our overall health.
References:
Berryman, C., Ferguson, C.J. & Negy, C. Social Media Use and Mental Health among Young Adults. Psychiatr Q 89, 307–314 (2018). https://doi.org/10.1007/s11126-017-9535-6
Shensa, A., Sidani, J. E., Hoffman, B. L., Escobar-Viera, C. G., Melcher, E. M., Primack, B. A., … Burke, J. G. (2020). Positive and Negative Social Media Experiences Among Young Adults With and Without Depressive Symptoms. Journal of Technology in Behavioral Science. doi:10.1007/s41347-020-00175-2
https://psychcentral.com/health/mental-health-trends-to-watch-in-2022
https://psychcentral.com/anxiety/what-is-doomscrolling#doomscrolling-defined