Too Much Social Media? 10 Ways To Find A Healthy Balance

Social media is a reality in our lives that has, like most things, its benefits and drawbacks. Social media can keep you connected with others and updated on the news, but it can also affect emotional health. Through social media, people can connect, ideas and entertainment can be quickly exchanged, business can be conducted, and information can be spread quickly. There can be positive and negative effects of social media. 

Positive and negative effects of social media on mental health

To discover what a balanced use of social media means to you, taking a good look at social media's positive and negative effects on mental health can be helpful.

First of all, social media is not all bad, and, when used appropriately, can actually have beneficial effects on our lives. Here are ten positive effects of social media on mental health.

1. Social Connection: We're social beings. Social media can help us stay connected to others positively, particularly if we are self-quarantining due to the ongoing pandemic or otherwise have barriers to talking with loved ones in-person, such as living in different countries.
2. Companionship: Relating to others can ease stress, depression, anxiety, and isolation symptoms. A lack of social connections can be a risk factor for poor mental health. While virtual companionship may not replace in-person connections, it can offer some sense of togetherness and support.
3. Communication With Friends And Family Around The World: Social media can keep us close, even when geography keeps us physically far apart. This can help us feel connected and supported.
4. Virtual Common Interest Communities: We can join groups that have  mutual, healthy interests through social media. Staying engaged in something we find meaningful can support mental health.
5. Awareness And Opportunities To Help Others: Social media can be an effective way to raise awareness for meaningful causes. It can also be an avenue for learning more about others' needs and finding ways to help. Helping others can be a win-win—it can boost the person's mood who is doing the helping while also benefiting the recipient.
6. An Outlet For Expression And Creativity: Social media can provide a space for expression and creative ideas. Platforms like Instagram, TikTok, and Twitter enable us to tell our creations with an extensive audience.
7. A Source Of Helpful Information: With careful use and for a critical lens for trustworthy sources, social media can offer helpful information and advice about health, well-being, and more.
8. A Place To Promote Business: Social media can provide a place to advertise your products or services to audiences you might not otherwise reach via other forms of marketing. Finding meaning, support, and success in work can help you feel fulfilled.
9. Fun And Entertainment: Healthy social media use can be fun. Consider the many opportunities to read jokes, play games, take quizzes, read interesting articles, see great photos, etc.

10. A Place To Express Empathy, Support, And Kindness: Social media provides endless opportunities to congratulate, offer condolences, send birthday wishes, etc. Such acts of kindness can boost self-esteem, improve mood, lower blood pressure, and decrease stress.

On the other hand, social media is not perfect. Here are ten negative effects of social media on mental health that you should be aware of.

1. Fear Of Missing Out (FOMO): Social media can lead people to feel that everyone else is living a better or more exciting life or doing fabulous things without us, increasing feelings of anxiety and depression.
2. Feelings Of Inadequacy: Typically, others tell highlights of their lives on social media. These often-one-sided posts don't reflect the realities of life's challenges. Feelings that everyone else's life is problem-free can prompt us to worry that we are "less than" or that what we're doing with our lives isn't "good enough."
3. Isolation: While mindful that social media use can keep us connected to others, heavy social media use may increase feelings of loneliness.
4. Lack Of Valuable In-Person Connections: Virtual connections are generally not a substitute for positive in-person interactions, as we can miss out on a lot via simply typing to one another through a screen, such as visual and verbal context and body language.
5. Relational Aggression: Teens and children may be particularly and dangerously affected by cyberbullying via social media, but adults can also be the targets (or perpetrators) of nasty or unsolicited comments as a lack of in-person contact can enable people to feel more emboldened and safer to bully others and say things that they may not have the boldness to say face-to-face.
6. Self-Absorption: Using social media in place of real-life connections can lead to a sense of detachment and self-absorption. Constantly posting about yourself may lead to a preoccupation about how you're coming across on social media.
7. Unrealistic Expectations Of Reality: When what we often see is other people's "highlight reels," we may have unrealistic expectations of (or disappointments in) what life is in reality, much of the time. Social media may not show the authentic, full depiction of life's ups and downs.
8. Body Image Concerns: With photoshopping and editing, pictures of bodies online may not be realistic but can still shape expectations of how a body "should" look. Constant exposure to what might be perceived as "ideal" body types by some subjective standards may lead to dissatisfaction with body image and self.
9. Unhealthy Sleep Patterns: Overuse of social media can lead to sleep disruption. The blue light from screens can interfere with a healthy sleep-wake schedule, as can constant phone, tablet, or computer alerts. Using social media before bed can also cause an increase in adrenaline or stress that can interfere with falling asleep, staying asleep, and getting restorative sleep.
10. The Unknown: Social media is still relatively new. We don't fully know its effects on mental health, so using it mindfully is wise.

If you or a loved one is experiencing abuse, contact the Domestic Violence Hotline at 1-800-799-SAFE (7233). Support is available 24/7.

How do you know if you're overusing social media?

Social media addiction can be very real and results from overuse of social media. If you use social media constantly or if it interferes with other areas of your life, you may be overusing it.

The following are signs that you might have an unhealthy relationship with social media.

• You use social media while doing other things, such as spending time with people or during meals or work.
• You rely on social media to cope with or escape from problems.
• You feel irritable or nervous when you're not on social media or are away from it.
• You think about social media constantly when you're not using it.
• Social media negatively affects your school or work performance or relationships with others.

10 suggestions to find balance and manage social media use

It is certainly possible to have a healthy, balanced relationship with social media, in which it brings you positive returns and wherein you can determine when it’s appropriate to use social media and when it’s unwise. 

Here are a few suggestions to help establish healthy social media routines.

Set time limits or schedule social media time allowances

Try to decide how much time you feel is healthy to spend on social media and then stick to it. For example, you might consider checking social media once a day (but not before bed). Setting a timer can also help remind you to stick to your healthy limits. Many smart phones have settings that enable you to prompt notifications when you are approaching or reaching set limits on screen time.

Safeguard your sleep

Stimulation and stress resulting from scrolling and posting can interfere with falling asleep and staying asleep. Avoiding social media in the evening can help you wind down and feel calm. Staying off screens at least 30 to 60 minutes before bed can eliminate exposure to blue light that can disrupt the natural sleep cycle.

Put the phone away when you're spending time others

When you have in-person interactions, try putting your phone away to be fully present. The dopamine rewards you experience from engaging in genuine connection with others may feel more fulfilling than potentially superficial rewards you attain from scrolling through your social media feeds.

Turn off social media alerts on your devices

A constant stream of social media alerts can be difficult to ignore. You might try turning off alerts so that you're not tempted to check social media outside of your "scheduled" time each day.

Remind yourself of the realities — and unrealities — of social media

Try making a conscious effort to remember that social media is not an accurate reflection of the complexity of most people's lives. Social media can be a great way to connect with others, but comparisons can be unrealistic and lead to negative feelings.

Make an effort to have in-person interactions

Face-to-face interactions can be uplifting and keep us from feeling isolated. Try to focus on "in person" friends and loved ones. You might also consider volunteering for an important project or joining a group with interests to get out in the world.

Think before you post

Being mindful about what you post can be an act of self-preservation. For example, will you be prepared to receive negative comments or feedback? Will the consequences affect your mood? Will you be preoccupied with the number of "likes" you get? Will the content be harmful to others? Or will posting be a positive experience?

Use the block, unfriend, hide, or unfollow options if you need to

To at least some degree, you can control your feed. If you feel stressed, anxious, or otherwise negative after seeing certain posts, consider stopping them from appearing on your screen, muting them, or unfollowing certain accounts altogether. Try to choose content that uplifts you.

Make social media harder to use

You might try taking social media apps off your phone so that you aren't tempted to use them constantly. Increasing the number of steps between you and a social media feed may help keep your use in check and make you think twice before auto-scrolling. For example, you might remove the apps from your screen so that you have to log into a browser each time you wish to check certain platforms.

Be intentional about your social media use

Each time you log in, think about why you're doing so. Are you looking for information? Entertainment? Are you bored? Are you worried that you're missing out on something? Are you checking your number of likes or followers? Do you want to send a message to connect with someone? Are you looking for updates on friends' life events or news about the world? If you scroll and post with intention and time limits, you may find you can avoid a social media binge that takes up precious time and mental space.

With the mindful use of social media, you may find a healthy balance. A moderate amount of time spent on social media can bring us joy, help us connect with others, stimulate healthy discussions, and offer interesting and entertaining information, all of which have the potential to boost positive feelings, thoughts, and emotions. That's worth liking.

Help for social media overuse or addiction

If you're concerned that you've become addicted to social media, are overusing it, or if it's interfering with other aspects of your life, a licensed mental health professional can help you work on developing healthier behaviors and habits. On BetterHelp, you can connect with a licensed mental health professional who will be a good fit for you. BetterHelp is a reputable online resource for flexible, convenient, affordable therapy. The ability to schedule appointments at times compatible with your schedule, and in a preferred location with a safe wireless connection can make therapy more attainable for many types of people.

Research shows that online therapy can be very effective. In a systematic review of 12 studies involving online treatment for various internet addictions (including gambling, pornography, gaming, and social media), researchers concluded that web-based treatments for online behavioral addictions not only use an array of mechanisms to affect behavioral change but that these interventions demonstrated promise for reductions in symptoms, as well as the frequency and duration of online addictive behaviors. 

Takeaway

The qualified, empathetic counselors at BetterHelp are experienced in utilizing a diverse set of treatment methods, including cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), motivational interviewing, and more. By connecting with BetterHelp, you can get started on a path to healthier, happier feelings, thoughts, and behaviors centered on social media.