Battling Social Media Addiction
When most people think of a person being addicted to something, the first things that come to mind are generally drugs, alcohol, or nicotine. However, addiction can take many forms, and sometimes, people develop addictions to things other than standard narcotics.
One example that’s currently on the rise is social media addiction, which usually presents as an incessant need to scroll through various social media feeds, including Facebook, X (formerly known as Twitter), Instagram, TikTok, Snapchat, Reddit, or other similar services.
Part of the reason for this increase was the COVID-19 pandemic, which resulted in a 20% increase in social media usage worldwide as people strived to keep in contact with others during the lockdowns. After the pandemic subsided, however, many users continued this increased usage, which in turn led to their usage becoming an addiction.
How Does Social Media Addiction Usually Present?
People with this disorder will often stop attending social functions and become withdrawn. They’re also likely to cut off most in-person interactions with all but a few close friends and prefer to move all communication to text messages or social media-based messaging services, like Facebook Messenger or Snapchat.
They may also find themselves frequently in trouble at their jobs for constantly checking social media while working. Some of them may even end up getting fired or quitting their jobs if the desire to check their feeds becomes too strong.
A forerunner to this condition called “Facebook Depression” was first recognized in 2011 by The American Academy of Pediatrics (AAP). They noted that users under the age of 18 who spent an excessive amount of time on Facebook began to develop classical symptoms of depression.
Those with social media addiction can also present with depression symptoms because of the type of content that they view on their feeds. They become depressed as they see their friends or classmates having fun at parties to which they were not invited, unrealistic views of the world around them, photos of people with whom they used to be in a relationship with their new significant others, or other posts that generally damage their mental health.
What Causes Social Media Addiction?
A 2019 study published in the Journal of the American Medical Association revealed that teens who spend over three hours a day on social media are at a higher risk for developing mental health conditions.
Using social media activates the body’s dopamine receptors, the chemical in our brains that is associated with joy or pleasure. However, the effect is only temporary and wears off after a short time.
Much like a person with an alcohol use disorder would receive a similar feeling from drinking vodka, for example, a person with a social media addiction disorder will eventually be unable to function without the dopamine hit that scrolling through posts would give them.
It can also have other damaging effects on the user’s brain chemistry, such as trouble sleeping. Furthermore, social media can create body image issues as users see posts with what they think is “the ideal body type.”
As social media usage increases, the risk of users being bullied or harassed by others greatly increases. As posting online grants a certain level of anonymity to bad actors, these posters will usually not suffer any real-world consequences for cyberbullying others, which has led to the practice becoming rampant in some spaces.
What Are the Symptoms of Social Media Addiction?
Although the symptoms will vary from person to person more than with other addiction disorders, there are a few basic symptoms that most people with this particular addiction will exhibit.
For example, people with this type of addiction disorder will have an incessant need to scroll through social media at all times, generally on a cellphone but in some cases, on a tablet, computer, or other device.
As a result, they will generally become withdrawn or at least less social on most levels. Most of their communication with friends and family will be over social media channels or messaging apps. They’re also at greater risk of developing depression and other mental health issues, including feelings of hopelessness or despair.
Much like the “unrealistic beauty expectations” in media that have been widely criticized for decades, increased social media usage can also lead to unrealistic expectations in the minds of those who view it. Users see influencers “living their best lives” and become depressed that they aren’t doing the same.
They see “highlight reels” of their friends and family members’ lives, leading them to believe that even those around them are having a much better time than they are, even though these can often be misrepresentations. As some people use social media to convince others that their lives are going great, some users may not be able to sense the deception and, therefore, end up believing that everyone around them is happier, more successful, and wealthier than they might be in real life.
Additionally, the recently discovered phenomenon of “doomscrolling,” defined as spending a large amount of time looking through negative posts or sad information, can lead to severe depression. Negative outlooks, worldviews, and thoughts are seemingly validated by the awful state of the world portrayed in these posts, which can severely worsen a person’s mental health.
How Common Is Social Media Addiction?
As a newly discovered disorder, social media addiction can be hard to quantify as not a lot of research has been done. However, experts at the California State University, Fullerton, believe that as many as 10% of Americans may have some form of social media addiction.
However, the number could be significantly higher as most information about social media addiction is self-reported, and few studies have been done on the subject. A study conducted in Bangalore, India of 1,870 students revealed that 36.9% had some form of social media addiction although the study does note that a majority of the cases were relatively mild.
Identifying Social Media Addiction
Unlike other forms of addiction, it can be difficult to identify whether a person is using social media too often. When used in moderation, it can be a useful tool to connect with people we know and the world around us. However, there are a few signs to watch out for that will help identify whether or not you or someone you know might have a problem, including:
- Spending a significant portion of your day on social media
- Constantly thinking about social media even when you aren’t actively using it
- Becoming irritable or grumpy when you’re unable to access your feeds
- Avoiding leaving the house or withdrawing from social situations to spend more time watching TikTok videos, checking Facebook, or using other platforms
- Decreased job performance, lower grades, or other work not getting done because of too much time spent online
Treatment Options for Social Media Addiction
Treatment for social media addiction is similar to other forms of addiction, with avoidance being the most popular choice as the first line of defense. When people delete their social media profiles, it’s far less likely that they’ll spend time scrolling.
However, in some cases, this will not be an effective solution. Some people are required to have or maintain social media profiles for work. Other people have a certain friend or relative with whom they’d like to stay in touch but can only reach them through social media.
In these instances, people may benefit from speaking with a therapist or another mental health professional who can help them identify the reasons behind their addiction as well as identify solutions that can help them manage their screen time more effectively and in a healthier way.
One such solution is finding a replacement activity that users enjoy as much or even more than scrolling through social media feeds. These can include things like hiking or other physical and social activities. These can be important steps to help clients rejoin society and prevent them from relapsing.
There is one important distinction, however, between this and the treatment of other addictions. In many cases, clients with issues around the overuse of social media are generally taught ways to overcome their addiction and use these platforms in a healthier way. Conversely, treatment for clients with a substance or alcohol use disorder would be taught ways to avoid using their addictive substance altogether.
Avoiding Social Media Addiction
Dr. Ofir Turel, a professor at the California State University at Fullerton, has compiled a list of five strategies that can be used to prevent social media users from becoming addicted to these platforms. Although the success of these methods is not guaranteed, they can greatly reduce the risk.
- Parents should talk with their children about the dangers of social media overuse and the potential consequences should the child become addicted.
- Social media users (or their parents if the user is under 18) should set boundaries on how long they use social media. Developing healthy habits at a young age can go a long way toward preventing future addictive behavior.
- Avoid using social media at the dinner table in front of others, especially children, as it demonstrates appropriate behavior and can also be an important step in shaping a child’s outlook towards these platforms.
- Users should set daily limits on their social media scrolling time to prevent overuse, especially ones that involve accomplishing housework or other important goals before the app is opened. Once the feed has been opened, it becomes more difficult to turn off.
- Disabling notifications is another important step as the phone’s “ping” or vibration features can also activate the brain’s dopamine response. Social media platforms are also known to send notifications that the user “may have missed” if their servers indicate a person is spending less time than usual on their apps, which can cause a recovering social media addict to relapse.
How The National Rehab Hotline Can Help
The National Rehab Hotline is dedicated to helping people across the country overcome their addictions, overcome substance use disorders (including alcohol), and improve their mental health. Join the thousands of Americans who have improved their lives thanks to a simple phone call.
Start by calling our 24/7/365 phone hotline at 866-210-1303, where our dedicated staff will answer any questions you have confidentially and free of charge. Social media addiction can be stressful but help is available – all you have to do is pick up the phone and make the call.