Addiction to social media has been described as possibly more addictive than alcohol and cigarettes. This is because of the degree of compulsivity with which it is used. The ‘urge’ to check one’s social media may be linked to both instant gratification (the need to experience fast, short term pleasure) and dopamine production (the chemical in the brain associated with reward and pleasure). The danger of this compulsive use is that, if gratification is not experienced, users may internalize beliefs that this is due to being ‘unpopular’, ‘unfunny’ etc. A lack of ‘likes’ on a status update may cause negative self-reflection, prompting continual ‘refreshing’ of the page in the hope of seeing that another person has ‘enjoyed’ the post, thus helping to achieve personal validation. Although these perceptions may not actually reflect one’s image in the eyes of others, the absence of gratification may amplify feelings of anxiety and loneliness.
Associated with this desire for instant gratification is the negative impact that these platforms can have on sleep and sleep quality. Data from qualitative studies has shown that using social media compulsively can damage sleeping patterns, having an adverse effect on young people’s performance in school.
Another resultant effect of social media addiction is the fear of missing out. We have become more aware of what we are missing out on, for example, seeing photos of friends having a good time together in one’s absence. ‘Always on’ communication technology can cause feelings of anxiety, loneliness and inadequacy through highlighting these activities, compelling users to stay continually engaged and up to date due to fear of not being involved. Humans are social beings who desire group interaction, therefore perceived exclusion can have damaging psychological impacts.
This is not to say that the use of social media has entirely negative effects. Social media benefits adolescents by enabling them to enhance their communication skills and social connections. Social media sites and apps allow adolescents to make new friends, exchange ideas and pictures, develop new interests and experiment with new forms of self-expression. When youth use them, they can learn basic social and technical skills that are important for functioning in day-to-day society. Most adolescents use social media to build on social communication and friendships taking place at school or during sports and other activities and extend it to the online world. They are not necessarily meeting new people so much as enriching their currently existing friendships. Because of this, barring teens from social media use could potentially deprive them of valuable learning experiences and limits their social lives.
Therefore, we cannot conclude that social media causes mental health problems, but less time on social media may be better for teens’ health- both mentally and otherwise.
So what practical steps can we take to reduce screen time?
– Use an alarm clock instead of relying on your phone as an alarm to prevent you from using your phone the minute you wake up.
– Take a day off from social media to focus on other things. (Sunday is a good day since you are probably off work or school)
– Consider putting your phone in grayscale. This makes your phone less enticing to look at. With the colorful apps and notifications changed to gray, they may be easier to ignore.
– Set boundaries or only certain times when you can check your notifications.
– Start a habit of placing your phone near the door when you come home — doing it with a friend, partner, or family member can help you stay motivated and accountable!
– Make a plan with a group of friends to spend more time hanging out in person and less time interacting via social media.
– Help youngsters switch off at bedtime. The adolescent brain is primed to value social interactions, so it’s tempting for them to stay online for longer. But teens also tell us they want to set boundaries and balance their social media interactions with enough sleep.
Rather than simply removing their devices, sit down with your teenager and establish these boundaries collaboratively.
Getting acquainted with the platforms your teen uses can be helpful, so you understand their attraction. However, if you feel locked out of your youngster’s online life, remember that teenagers have always wanted privacy and independence from their parents. Keep those lines of communication open, so they know they have your support when they need it.
