Dr. Madeline Polonia’s blogs share various resources for teens and adults on how to better navigate anxiety and depression, learn effective coping strategies like HeartMath and understand the the power of self-compassion.
Research has shown that social media can both hinder and promote well-being. On one hand, social media can provide spaces for connection, social support, identity, and solidarity. On the other hand, many people are feeling more lonely. Most people rely on text-based communication which limits the opportunity to listen to the richness of voice and observe facial expressions which can reduce the quality of our social connections. Other negative factors include how social media can encourage social comparison, which can exacerbate depression and anxiety, especially among young people. In addition, screen time leads to more sedentary time, which can negatively impact our physical or mental health.
For teens, research indicates that using social media for more than three hours a day can double the risk of experiencing poor mental health, including symptoms of depression and anxiety. Frequent use of social media with teens can alter brain regions responsible for emotional regulation, social development and reward sensitivity. Furthermore, research shows that 46% of adolescents aged 13-17 report that social media makes them feel worse about their own body.
For college students, social media influences mental health, social connectivity and academic performance. Research indicates a strong link between social media addiction and increased anxiety, loneliness, and depression. In addition, high social media usage in college students correlates with lower GPA and poorer academic outcomes.
Lets discuss some ways that can help us have a better relationship with social media.
Learn to be more intentional.
Check in with yourself on a regular basis. Ask yourself, “Am I using this for connection or has it just become a habit?” “Is this adding some positive value to my day or is it taking away from it?” Be curious about why you’re on social media, are you bored? are you wanting to learn something? Make an effort to set boundaries and schedule specific times for social media usage. Rather than comparing yourself to others, focus on the only healthy and worthwhile comparison which is you yesterday vs you today.
Keep perspective.
Social media should be seen as one of the many daily activities that help us stay connected. Be mindful is it adding something positive to our day or is it distracting from something we need to do. Ideally, the key is to keep it in balance with other activities that also promote our well-being. Follow people with different viewpoints to avoid echo chambers and foster empathy. Be aware of your emotions while scrolling on social media. Make an effort to ask yourself, "Is this post adding value to my day, or taking away from it?"
Curate your feeds.
Follow accounts that help foster a connection. Unfollow those that fuel social comparison, anxiety or stress. Research shows that content and context matter more than total time spent on social media. For example, watching endless beauty tutorials might harm body image, but watching a cooking tutorial might foster self-efficacy and help you learn new skills. Make an effort to follow accounts that educate, inspire, or foster genuine connection.
Set boundaries.
Create phone free periods like for the first hour of the day and the last hour of the day. Try activating the “Do Not Disturb” setting on your phone during nighttime hours. Disable notifications on your phone. Consider using app timers. Regularly audit who you follow. If need be, unfollow accounts that contribute to a negative mindset, anxiety, or jealousy. Make an effort to designate areas or times during the day where social media is forbidden, such as during meals or in the bedroom. Remember there’s a lot of misinformation on social media, from clickbait, rumors, to inaccurate news, and it can spread quickly. Please be mindful of who is sharing information and where they got it from. Make an effort to do some fact-checking if something seems too good to be true or feels off.
Remember the value of being with others.
Instead of publicly liking, consider sharing content privately with a friend to foster a deeper, one-on-one connection rather than engaging in public performance. Make an effort to use social media to arrange meetups rather than solely viewing pictures of events. Nothing replaces getting together with someone in person. Remind yourself of the human elements to interactions, like the tone of voice, touch, and physical presence which are essential to our well-being on a biological level. Make an effort to reach out with a friend and schedule a time to get coffee, go for a walk or share a meal together.
Controlled content.
Please remember that it is very rare that people post about their failures, bad days, or mishaps. Recognize that you’ll never really know the full story of someone’s life simply by looking at their social media pages. Actively unfollow, hide, or mute accounts that make you feel anxious, sad, or inferior. Focus on creating your own content, art, or working on your own goals instead of endlessly scrolling. Remember that you have complete control to curate a social media feed that inspires and encourages you.
Take breaks when needed.
It’s too easy to feel like you might be missing out on something if you take a step away from social media. However, it may be the best thing you can do for yourself. Logging out of the apps for a short break can help you rest and reset. Consider trying a digital detox by logging out and deleting the social media apps for an extended period. With the time away from social media, you can go back to doing things that you enjoy. More importantly, you may even notice you feel better without the constant need to check and update your social media accounts.
Remember that social media is a choice, not a requirement. Make it a daily practice to create necessary boundaries that produce a healthy relationship with social media. Always focus on your well-being and do what you need to do to have a better relationship with social media.
If you need extra support managing social media,pleasecontact me to schedule a free 15-minute phone consultation.
Dr. Madeline Polonia
Dr. Madeline Polonia is a clinical psychologist in San Diego, CA. She offers services in English and Spanish and provides in-person and telepsychology sessions. Dr. Polonia works with teens and adults who are struggling with anxiety, stress, and depression.
