How Can I Balance My Social Media Use?
In today's day and age, it seems as if everyone is relying on their technological devices as a source of stimulation and interaction with the world around them. More specifically, people prioritize their engagement with social media applications—including Facebook, Instagram, and TikTok, for example—over their general health and well-being. While social media does have its benefits, it can produce varying consequences for individuals who do not moderate their use.
It is more important than ever to become familiar with the potential consequences that may result from unregulated social media use. For many, it is simply unrealistic to delete social media apps entirely. Balancing social media use with self-care and other aspects of well-being is critical to establishing a healthy and present lifestyle.
The Prevalence of Social Media Use Today
There is no question that social media plays a significant role in the daily lives of many. According to BMC Public Health, "The growth of social media has changed how we communicate. The number of social media users worldwide was estimated to be 3.6 billion in 2020."
Some people may believe that social media only consists of applications like Facebook; however, social media involves interactive, user-driven content. Those that are reading this indeed qualify as a user of social media.
The Benefits of Social Media
With that being said, social media is a very powerful tool. When used wisely and with intention, social media is capable of surfacing many benefits to an individual's life.
According to Preventing Chronic Disease, Public Health Research, Practice, and Policy published by the Centers for Disease Control and Prevention (CDC), some benefits include:
Encouraging citizen participation
Optimizing health systems
Fostering an interactive space for widespread research
Supporting health policies
Promoting healthy behaviors
More specific benefits include:
Providing nutrition education
Increasing citizen's awareness of public health issues
Empowering patients to learn about their conditions
Promoting equity in healthcare services
The Addictive Potential of Social Media
Unfortunately, social media can also be harmful. Central to social media is instant gratification. Instant gratification often produces surges of dopamine in the brain, similar to the chemical effects of alcohol and other drugs.
According to Oxidative Medicine and Cellular Longevity, "Dopamine (DA) plays a vital role in reward and movement regulation in the brain." A healthy, sober individual will experience dopamine releases in their brain from natural rewards such as eating and having sex.
Because social media can produce unnatural surges of dopamine, an individual who does not regulate their social media use can quickly develop an addiction. With time and repeated use, a person may no longer experience pleasure from natural rewards. Instead, they may feel compelled to engage with social media to feel normal.
Although substance use disorders (SUDs) and alcohol and drug addictions may seem to produce more severe health complications than social media addictions, unregulated social media use can still produce long-lasting changes in the brain.
Additional Outcomes of Social Media
In addition to having a high addictive potential, unregulated social media use can produce detrimental psychological health effects for users. As a result of reduced face-to-face interaction and increased pressure to adhere to normal stereotypes, some of these consequences include:
Increased depression
Increased anxiety and stress
Increased fear of missing out
Increased distraction
Sharing and consuming inaccurate information
Feeling dissatisfied with social support
Being upset by negative experiences shared within a community
Learning to Balance Social Media Use
Attempting to balance social media use can be a tricky thing, especially when individuals do this by comparing their use to someone else's. Still, there are many ways that people can bring attention to and reduce the hours that they spend on social media.
Learn Personal Limits and Set Boundaries
First, it is essential to recognize personal limits regarding social media. Learning limits can help people set boundaries for how long they spend on social media and what applications are truly worth engaging with.
Some may want to consider reducing the number of applications they use. For instance, consider someone who uses six social media applications a day. Trying to stay engaged with all these applications daily can bring immense pressure and stress. Instead, try to remove social media applications that surface stress and comparison.
Others may want to consider the number of hours they spend per application daily. Most devices now offer a "screen time" feature that allows users to see how long they spend on an application or group of apps daily. Often, these features can also enable users to set time limits for themselves, which can help keep individuals accountable for how long they engage with social media.
Create an Intention for Use
Another valuable way an individual can work to balance their social media use is by setting an intention for their use. So often, individuals fall victim to "doomscrolling," which refers to mindless scrolling through feeds and problematic news updates. Rather than using social media to pass the time, creating an intention can help individuals be present with their use.
Consider the following intentions:
Seeking an answer or solution from local community members
Catching up with an old friend
Documenting memorable events through pictures and videos
Marketing and advertising
Gaining education about a particular topic
Prioritize Self-Care and Personal Responsibilities First
Additionally, a protective factor for learning to balance social media use involves prioritizing self-care and personal responsibilities over digital engagement. Some may even limit use until all tasks have been completed for the day. Finally, it is important to remember that social media depicts its world. Learning to be mindful and present without it is vital to stay grounded in one's life.
Social media has become a central part of our daily lives. However, not many people recognize the addictive potential of social media. To balance social media in your life, consider learning your limits, setting boundaries, using intentions, and prioritizing personal responsibilities and self-care before engaging. At Next Level Recovery Associates, we are passionate about educating and supporting individuals struggling with complicated digital or substance use disorders. We offer a wide range of services, in addition to individualized care, to ensure that our resources can help you reach the next level in your healing and your recovery. For more information and support, call us at (561) 735-2590.