I’ve seen this happen so many times with patients, family, and friends. You grab your phone to check the weather, but then you end up scrolling through social media for an hour instead. Sound familiar? It seems like more and more families are glued to their phone during meals and they are not conversing with each other.
These apps know exactly what to show you to keep you hooked. In fact, they even research how to keep you on it longer. And when you finally put down your phone, you may feel anxious and down. But stop and give yourself some compassion; this cycle is widespread in our digital world. And that’s why we’re talking today about combatting this relatively new natural phenomenon!
Social media depression happens when we constantly see perfect versions of other people’s lives online. We compare ourselves, set impossible standards, and end up feeling like we’re not good enough.
Additionally, a 2023 study by the American Psychological Association found something interesting. Young adults who cut their social media time in half felt better about themselves.
The good news? There are simple ways to spend less time on your phone. Let’s talk about the dangers of social media depression and how to use online media more mindfully and intentionally.
The fact is, nobody is perfect. But social media content can be curated to make it seem like everyone else is. And so, falling short of what we see online can feel like failure. Plus, the fear of missing out (FOMO), exacerbated by social media, can contribute to anxiety and stress. Not to mention feeling sad that your friends are doing something fun without you or your peers are traveling on some elaborate vacations.
Social media algorithms are designed to grab attention, and they do it by showing content that triggers strong emotions. That’s why you scroll through countless controversial, dramatic, or fear-inducing posts. But this constant exposure to emotionally charged content can really wear us down.
If you feel social media depression symptoms or just want a healthier relationship with social media, here are some strategies:
Now, with 24/7 local and national news available, it’s easy to get caught in the cycle of constantly checking updates. Take back control by only checking the news at specific times each day. And stick to a few news sources you trust instead of trying to read everything! Or know which ones elicit a charged response for you, and consider limiting those. I cannot help but to think about the limited access people had 50 years ago when it came to how often they would get updates – but now it seems that you can follow a livestream for something happening halfway across the country or world almost instantaneously. I am not sure we are designed to be able to take so much in.
Turn off most of your notifications. Only keep alerts for things you really need, like meeting reminders and birthday notifications. (When you stop getting social media alerts, you’ll be less tempted to check!) You can even keep an actual old school calendar for your calendar appointments if you want to limit even more.
Most people don’t realize how many hours they spend on social media. Try using screen time tracking apps to see exactly how much time you’re spending. Once you know, it’s easier to cut back. Make a game with it by logging how much time you spend on the phone each week and try to make meaningful changes.
If you’re struggling with anxiety or FOMO due to social media depression, counseling could be a great solution. (FOMO doesn’t have to be a long-term issue!)
Our Fort Worth therapists can help you understand why social media affects you the way it does. From there, we’ll give you practical tools and strategies to help you make lasting changes. Don’t let social media bring you down! Reach out and book an appointment with our team today. I’d tell you to go follow us on social media for some more practical tips but that seems like it would defeat the purpose of this article.
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