Social Media and Addiction

It’s common knowledge that social media is addictive. Some scientific bodies have different thoughts on the notion of social media as addition. Social media addiction is not currently recognised in either the Diagnostic and Statistical Manual of Mental Disorders. Even though there are hundreds of academic documents saying it is.

Due to the effect that it has on the brain, social media is addictive both physically and psychologically. According to a new study by Harvard University, self-disclosure on social networking sites lights up the same part of the brain that also ignites when taking an addictive substance. According to addictioncenter.com

I am part of that generation that grew up with one of those chunky computers that had to be connected to the landline in order to use the internet. My parents rarely let me used it as a child, and if they did all I wanted was to play games and see Pokemon images. But mostly I managed to have a childhood full of crafty games, imaginary friends and trips to the park. When I was around 12 I started to explore early social media platforms like MySpace, Messenger and other Latin American variations that were around during those early years. Oh and I think I joined Facebook when I was 13 or 14, before parents knew what Facebook was and before it became the messy messy place it is now.

But that URGE to stay connected as much as you could started to be apparent.

At the time we didn’t know about some of the negative effects on social media could have, including:

• Low self-esteem, https://papers.ssrn.com/sol3/papers.cfm?abstract_id=3030048 which may be prompted by incorrect perceptions that others’ lives are “better” than yours specially for the younger generations https://www.sciencedirect.com/science/article/abs/pii/S0140197116300343

• Increased isolation and loneliness

• Raised symptoms of anxiety and depression Impacting the lives of children and teenagers https://www.tandfonline.com/doi/full/10.1080/02673843.2019.1590851

• Social anxiety disorder

• A general fear of missing out

• Disrupted sleep patterns, especially if you use social media right before bedtime

• Decreased physical activity, impacting not only your mental health but also your physical health

• Neglecting IRL (in real life) relationships

• Reduced ability to empathise with others

• Poor performance or negative effects to your job or schoolwork due to the overuse of social media

• Poor focus due to the use of social media during other activities

• Increased reliance on social media as a way to cope with problems, making people struggle more when left alone with their challenges

• Restlessness and irritability whenever you’re not using social media including feelings of anger whenever social media usage is reduced

• Thinking about social media whenever you aren’t using it

The reality is that nowadays most of us use social media as very natural part of our lives and a small percentage of us have a real addiction. To determine if someone is at risk of holding or developing an addiction to social media, ask these questions:

• Do you spend a lot of time thinking about social media or planning to use social media?

• Do you feel urges to use social media more and more?

• Do you use social media to forget about personal problems?

• Do you often try to reduce use of social media without success?

• Do you become restless or troubled if unable to use social media?

• Do you use social media so much that it has had a negative impact on their job or studies?

*Answering “yes” to more than 3 of these questions may indicate the presence of a social media addiction.

Here is the thing, it is hard to not use social media. For some of us is partly or fully our job making the use of social media very important in order for us to sustain our livelihood. Some of us live physically far away from friends and family and social media is the only way we connect with the people we love. Some of us have limited amount of resources (time, money, geographical location, limited mobility), so when it comes to seek for entertainment, and social media is one of the few options to help with that.

For some it’s ok to not even have a social media profile. For some others its a thing we want/need. More and more are just seeking for a healthier relationship with social media. And it is possible, just like any habit it takes a while to change

I recently have been very very connected to social media due to my business. And even though I’ve been able to see more and more results I was starting to notice the effects of potentially “overdosing” on social media exposure. I had a visit to Edinburgh booked. This was my first time here and it was because my dad and grandma really really wanted to visit the Scottish capital. But, due to work I was only able to stay for around 36 hours so I wanted to stay present and enjoy as much as I could.

I decided on my way to the airport that actually I didn’t “needed” to stay connected those days, in fact part of me was resenting the use of social media during my time with my family. And I realised “Carla, no one is making you, you can just take a break.” So I did. I made the conscious decision to not look at any social media until I came back to my home in Somerset.

But here was the catch, I like to give myself rules and challenges, I decided that I was not going to delete the app or block the screen on the app usage. I wanted to make a conscious decision to not get in the app mindlessly.

And it was hard. A few time my reflex after unlocking the screen to check google maps, was to tap into the instagram icon and every time I choose to exit the app without staying longer for a cheeky peak on other people’s life.

This automatic behaviour surprised me (and scared me) a little bit. But my intentional behaviour gave me the biggest and most pleasant surprise. I have the power to choose. I am in control of my life and time. And if my words resonate with you, I believe you too have the same power.

Here are some other ideas to use social media with more intention and less out of habit:

• Delete your social media apps from your mobile device. Sure, you can still access those platforms from your computer, but giving yourself that extra layer of difficulty of access by keeping them off your phone may help decrease the amount of time spent on it in general.

• If you have a work phone, turn off your personal phone during work time, and maybe include other times like school, meals, and recreational activities. To give yourself the chance to fully engage with the moment.

• Adjust the notifications settings on each social media app, and turn some or all of the notifications off. This will help you disconnect from the things that can wait and also give you a nice surprise next time you come into the app.

• Set aside a certain amount of time dedicated to social media per day. Turn on a timer or use a screen time feature to help keep yourself accountable and aware.

• Leave devices like phones, tablets and computers out of your bedroom.

• When you need to put a morning alarm try to either get an analogue clock or to put the phone just behind the bedroom door (make sure you can still hear it from the inside!).

• Explore a hobby that’s not technology-related. For example a new sport, art, cooking classes, meditation, board games with friends, playing a music instrument, reading a physical book, journaling, and much more!

• Commit to meeting up with someone outside your household for a coffee or a catch up at least once per month!

• Remember that it is also important to take regular breaks / “detox” from social media altogether to help ground yourself with the real world.

• Oh, and remember you can choose to mute, unfollow or block any accounts that bring you pain, distress or anxiety. And yes this includes any family, friends or co-workers. No one is entitled of your digital attention.
  

We all have the power to “live less out of habit and more out of intent”.

We just have to start by making a conscious decision.

If you want to get some help with your social media habits I can help you with a Deep Dive Session or any other of my coaching packages. But before you make a decision on which service to purchase please feel free to book a virtual cup of tea to meet me and talk a little bit more about what is it you are looking for, so we can find the best way to help you. Un abrazo and thank you again for reading.