Posted On: 2021-12-17 13:09:22
How constantly do you reach for the phone, every 5 minutes, first thing in the morning and check your notifications? How often are you latched in an internet argument? How long do you scroll memes on the Media? How frequently when you’re on vacation, are you more concerned about taking the flawless Instagram picture than enjoying yourself? How much do you get worried looking from watching your feed?
Most people won’t admit how much social media means, or has meant, to them. Social media IS and WILL be a huge part of our life. For the youth, Social Media is everything, their life! Social Media apps like Facebook, Instagram, Snapchat and Twitter help us stay interconnected with loved ones, catch up on news, and discover both beautiful destinations and inspiring people. Yet you may find yourself spending hours on end scrolling through various feeds can leave you feeling anxious, drained, uneasy or dissatisfied.
There’s a scientific explanation behind unhealthy social media habits. The time we spend online affects the dopamine system (happy hormone) in our brains. This is the reward system that is stimulated when you check a new message or hear a notification sound that signals an update on your phone. These unexpected stimuli give you short-term pleasure, keeping you hooked and wanting to check back to see what’s new throughout the day.
When someone posts a picture, video or reel they may receive positive social feedback or is hoping for positive feedback or reaction, which stimulates the brain to release dopamine, rewarding that behaviour and perpetuating the social media habit.
As per the NCBI report, psychiatric morbidity has been connected with internet addiction. It includes mood disorders, anxiety disorders, depressions, substance use disorders, psychotic disorders, impulse control disorders and distress. Of adolescents, 4.5% were found to be at risk of problematic social media use. Social media addiction was associated with low self-esteem, poor life satisfaction, sleep disturbances. Facebook addiction was associated with loneliness, social impairment in addition to depression, anxiety, insomnia, somatic symptoms.
A recent study found an association between social media use and poor academic performance in medical students. For extreme social media use to qualify as a ‘use disorder’ requires observation of the set of signs and symptoms consistent with all addictive demeanours. Tolerance, withdrawal, conflict, salience, and relapse have been explored in individuals using validated questionnaires such as Young’s Internet Addiction Test (IAT) and the Bergen Social Media Addiction Scale (BSMAS). Of all the symptoms normally associated with dependence, withdrawal following the interruption of social media use was the most prominent.
Why Do We Need to Detox from Social media?
A person can easily feel depressed, distressed and anxious.
One of the foremost causes of depression and loneliness is none other than the use of social media. Social media can make you feel stressed which can ultimately turn into depression.
Alienation occurs when a person withdraws or becomes isolated from their environment or other people. “Alone together” is a term stamped to describe the increasingly present problem of socializing without a deeper connection with other people.
Spending too much time on social media can especially jeopardize our perception of reality. Social media can trigger social comparison on several levels, assembling an impression that someone else’s life is better and more meaningful than our own life.
Social media addiction is a behavioural addiction that is defined by being overly concerned about social media, driven by an intractable urge to log on to or use social media, and devoting so much time and effort to social media that it impairs other important life areas.
Calming ourselves to sleep as we scroll through our Social Media feed has become the norm. Scientists explained that browsing social media right before falling asleep further aggravates sleep disturbance.
During these unpredictable times, you might have developed the habit of reviewing the news obsessively on social media. Trying to keep up with that kind of dissonance is exhausting, and it’s terrible for our mental state.
Social Media can turn into a habit that can make a person spend too much time on it which can prevent you from concentrating on your relationships, career, and even the goals that you have. If you find yourself frequently checking your latest notifications, or reaching for your phone every time it lights up, it may be time to try a social media detox.
The important thing is to use social media with purpose and intention:
1-Delete your social media apps.
2-Detox with a buddy.
3-Identify what apps you're using most and set a period for the same/ Track your progress.
4-Talk to your friends and family. Spend time with family
Redesign your lock screen, a lock screen that motivates you.
5-Give your phone a bedtime.
6-Get a real alarm clock.
7-Set time limits on your apps.
8-Practice meditation.
9-Enjoy nature. Spend more time observing the world around you.
10-Make a habit of reading books (Physical/ Printed copies)
By restricting or detoxing yourself from the effects of social media, you may find yourself with a clearer mind and restored energy to tackle what matters most to you. While it may be hard, it will be a rewarding experience that will help you better understand your relationship with your devices and be more present and mindful in your other activities and experiences.
Author : Lubdha Dhanopia
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