Spiralling Social Media Scrolls and How to Stop Them

If you're feeling concerned about how your social media use is affecting your overall health and well-being—especially after catching yourself endlessly scrolling through posts, photos, and a never-ending stream of short, overstimulating videos—first, take a deep breath and then cut yourself some slack.

In a world that is active on the internet at every hour in every time zone, the rate of social media addiction, especially in teenagers and children, has grown each year and even more unfortunately, this rate is anticipated to continue rising in the years to come. Yet, it is also important to note that the world has also become increasingly more reliant on the internet and even social media for a wide variety of purposes including business, communication, academics, finance, and networking. Thus, it is important to acknowledge that you are not alone in your fatigue caused by an excess amount of social media consumption. 

With this in mind, while it may not be entirely realistic to avoid social media altogether, practicing and developing self-restraint is essential for maintaining physical, mental, social, and emotional well-being. Striking a healthy balance in social media use is key.

Social Media Addiction 

If your urge to use social media becomes persistent and begins to interfere with any of the aspects of your daily life, it may be a sign of social media addiction. The diagram above indicates one of the manners in which social media addiction can manifest itself, and you may notice the cycle’s similarities to other types of addiction such as various drug addictions. In fact, abstinence from social media can also lead to withdrawal symptoms similar to those resulting from drug addiction. These withdrawal symptoms can even act as an antireward symptom that further induces a persistent desire to use social media.

Addiction is generally defined as a physical or mental dependence on a substance, or in this case, performing the activity of scrolling through social media, with an inability to prevent yourself from undertaking it’s consumption due to either a strong, persistent, to avoid the adverse effects of not using it— which may include dissatisfaction, emotional outbursts, anxiety, or even physical distress among other effects, or both. However, addiction is complicated and it is not yet fully understood why some individuals are more prone to developing addiction to substances than others. As well, symptoms of addictions will vary among individuals. 

Although social media addiction is not currently recognized by the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) or the International Classification of Diseases (ICD), psychiatrists and medical professionals have reported that excessive and problematic social media use can contribute to, or influence, a range of mental, behavioral, and physical health issues. Despite its lack of official classification, this form of addiction may be among the most widespread, largely due to the ease of access to social media platforms regardless of age restrictions and limitations.

Social Media Addiction Symptoms

The following are some of the most common symptoms of Social Media Addiction:

• Excessive time spent on social media 
• Social withdrawal and/or increased avoidance of social interactions, even with friends and family
• Loss of interest in hobbies and other pastimes 
• Reduction in physical activity
• Poor academic and/or professional performance 
• Increased irritability 
• Emotionally distant
• Anxiety/restlessness when prevented access to smartphone
• Seeming distracted
• Low attention span 
• Internet Preoccupation 
• Increased levels of anxiety, stress, and depression

Social Media Addiction Treatment

The process of treating an addiction is not often a smooth path. Social media addiction cannot simply be resolved by deleting social media from one’s life entirely. Rather the most effective method for treating and recovering from an addiction is by setting goals that enable a gradual reduction. The following are some of the ways in which this can be done to help you combat the struggles of excessive social media consumption:

• Think twice!

• • • Try logging out after every social media use. → This way, you’ll be forced to log in everytime and will actively be thinking about why you are using social media at that moment. Alternatively, enable the setting that causes your smartphone passcode to be required every time you click on social media applications.
    • Smartphone’s also have an option to set time limits on certain applications. → Although these can be easily bypassed, it will act as a checkpoint to once again ask yourself why are you using the application? Do you need to use it right now? Is there something else you could be doing right now?

• Make it more difficult!

• • • Similar to adding a passcode lock, if certain social media applications have a website counterpart, delete the application and use the browser version. → Website versions tend to be less smooth-running than downloaded applications.

• Stream-line your usage!

• • • Social media is often how you connect with your friends, family, and even co-workers. For an application with a website counterpart, bookmark the direct messages page and if possible, set notifications to be directed into your email. → This way, you can begin limiting what components of the social media software you will utilize and veer away from the most addictive aspects.

• Determine your trigger!

• • • Try journaling or reflecting before and after social media usage. → By creating a log about how you are feeling before using social media and how you are feeling after, you can identify the emotional and behavioral patterns that trigger you to use social media or that result from its use.

• Reach out!

• • Check out forums discussing social media addiction, reach out to someone you trust, or seek professional help and guidance. → Remember that you are not alone in your struggles with social media usage and its after-effects.
    • Through online forums, you will find that many people share the same concerns in regards to their social media usage.
    • Opening up to a loved one or someone you trust may also help you engage in finding the support you need to overcome this challenge, perhaps by having someone help you set and enforce healthy social media use guidelines and habits. 
    • Seeking professional help is also beneficial as therapeutic interventions such as Cognitive Behavioral Therapy (CBT) can aid you in identifying and altering unhealthy behavioral patterns as well as negative thought patterns. 

For more information, check out our blog, other resources, or contact us to book a free consultation today!