You may be feeling overwhelmed by social media lately and want to take a break but you don’t want to miss out on your friends posts and the news. Why does excessive scrolling make us feel bad, but it can also be enjoyable at the same time? Let's take a pause and talk about how social media is affecting our minds, the positives and the negatives and what to do about it.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
Pros of Using Social Media for your mental health:
Connection from Afar:
Picture this: cozying up on the virtual couch with friends and family, even if they're miles away. Social media gives us this power to stay connected and offer support, turning the internet into a comforting place especially when you're feeling down or depressed. This can be important for maintaining relationships and making us feel connected to our loved ones. It is more accessible than ever to get support online.
2. Inspiration:
Who doesn't love stumbling upon a heartwarming story or a motivational quote while scrolling through social media? It can make us feel good by seeing those eclectic interior designs, recipe videos that we want to try, makeup trials and much more. These posts and videos can help give us motivation for our own goals and passions.
3. Information and Awareness:
Social media serves as a powerful tool for understanding information and raising awareness on various issues which can make us feel informed and proactive. This includes: educational content, news updates and much more. Many people use social media to advocate for what they believe in and that can provide a sense of empowerment.
4. Expression and Creativity:
Social media platforms provide a space for self-expression and creativity, allowing you to showcase your talents and perspectives. Artists, writers, and content creators can reach a global audience and who doesn’t love following new rising creators? It can serve as validation for putting things out there that make you feel good.
5. Community Building:
Social media facilitates the formation of communities around common interests, hobbies, and causes, fostering a sense of community which can have many great impacts.
Cons of Using Social Media for your mental health:
Comparison Blues:
The constant exposure to curated versions of others' lives can lead to feelings of inadequacy and envy, contributing to low self-esteem and anxiety. Seeing friends' achievements or idealized lifestyles may create unrealistic expectations and dissatisfaction with one's own life. We've all been down that rabbit hole of comparing our lives to the seemingly perfect ones on our screens.
2. Fear Of Missing Out (FOMO):
The fear of missing out on social events or experiences, amplified by social media updates, can lead to feelings of loneliness and exclusion. Seeing friends attending gatherings or events without you might trigger feelings of isolation and sadness.
3. Cyberbullying and Online Harassment:
Social media platforms can be breeding grounds for cyberbullying and online harassment, leading to emotional distress and mental health issues. Individuals may face offensive comments, trolling, or targeted harassment, negatively impacting their mental well-being.
4. Validation and Self-Esteem Issues:
The pursuit of likes, comments, and shares for validation can contribute to self-esteem issues and a dependence on external affirmation. Constantly seeking validation through social media metrics may lead to a sense of worthlessness if expectations are not met.
Navigating Social Media: Strategies for a Healthier Digital Lifestyle
The next question is what can you do about it, especially if you are unhappy with your scrolling habits or the way you feel after using social media?
Changing social media consumption habits can be a positive step towards enhancing your wellbeing.
Here are some practical strategies to help you alter your social media habits in order to better your mental health:
Set Clear Goals:
Identify specific goals for using social media. Determine what you want to achieve, whether it's staying connected with friends, staying informed, or networking professionally.
Time Limits:
Establish time limits for daily social media use. Set specific durations for scrolling, posting, and engaging with content. This helps prevent mindless scrolling and promotes intentional use.
Create a Schedule:
Set specific times of the day for social media activities. Having dedicated time slots reduces the likelihood of constant checking throughout the day and helps you maintain a balanced approach.
Turn Off Notifications:
Disable non-essential notifications to reduce the constant urge to check your social media accounts. This minimizes interruptions and allows you to engage on your terms.
Curate Your Feed:
Review and curate your social media feed regularly. Unfollow accounts that contribute to negative feelings or comparison. Follow accounts that share positive content, inspiration, and information aligned with your interests.
Check out our Anchor Therapy social media accounts, we provide uplifting and informative content about mental health!
Mindful Consumption:
Be conscious of your emotional state while using social media. If you notice feelings of stress, anxiety, or frustration, consider taking a break or reevaluating your usage.
Digital Detox Days:
Designate specific days or weekends for a digital detox. Disconnecting from social media periodically allows you to reset and focus on other aspects of life.
Establish No-Social Media Zones:
Designate certain places or times where social media use is prohibited. For example, avoid using social media during meals or in the bedroom before sleep.
Engage Actively:
Instead of passively scrolling, engage with content more intentionally. Comment thoughtfully, share meaningful posts, and participate in discussions. Active engagement can make your social media experience more positive and purposeful.
Prioritize Real-Life Connections:
Foster in-person relationships and activities. Spend more time with friends, family, and hobbies that bring joy and fulfillment outside of the digital world.
Educate Yourself:
Learn about the impact of social media on mental health. Understanding the potential pitfalls can empower you to make informed decisions about your social media use.
Seek Support:
Share your intention to change your social media habits with friends, family, or your therapist. Having a support system can encourage accountability and make the process more enjoyable. Or even doing it with someone can help, ask your significant other or roommate to join in!
Reflect Regularly:
Take time to reflect on your social media habits regularly. Assess how your consumption aligns with your goals, and make adjustments as needed to maintain a healthy balance.
Partnering with a Therapist for Personalized Social Media Wellness
Remember that changing habits is a gradual process, and it's okay to start small. Be patient with yourself, celebrate small wins, and continuously reassess your approach to ensure it has a positive impact on your mental health.
It can be very helpful to explore this with a therapist who can help establish goals and explore how social media is affecting your mental health!
Rebecca Bischoff, LCSW
is a psychotherapist at Anchor Therapy in Hoboken, New Jersey. Rebecca sees children, teens, and adults in-person in Hoboken and residents of NJ and FL for online therapy.
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