How much time do you spend mindlessly scrolling social media?
If you’re anything like me, probably more than you’d like.
We all know that getting stuck in loops of scrolling social media isn’t always the best use of time, but did you know that it can actually seriously harm your mental health?
According to the Pew Research Center, 69% of adults and 81% of teens in the U.S. use social media. This puts a large amount of the population at an increased risk of feeling anxious, depressed, or ill over their social media use. Further, research from 2019 suggests people who use social media, particularly at night, tend to go to sleep later, sleep less, AND sleep worse. Wow, no thank you!
Social media apps and websites have the same kind of effect on the brain as playing a slot machine. Since you don’t know the content you’ll see until you open the app, the spontaneous results cause a feeling of “reward” by releasing dopamine—the same chemical linked to other pleasurable activities such as eating your favorite comfort meal, petting your dog, or hugging your best friend. Not only that, but you may start to play the comparison game when you see others on fancy vacations, showing off their newest car, or wearing a new outfit every time they’re on the screen. This can be harmful…
…which is why I encourage you to stop the scroll for better mental health.
Yes, that may mean we see each other less, but that’s okay! Things you can do to improve your relationship with social media include:
- Be selective – Unfollow accounts that make you feel poorly about yourself or your life! Curate your following list to the people and things you truly want to see! I love to follow accounts that are encouraging, share health tips, and also my real friends and family.
- Set limits – Limit your time spent scrolling. If you need to, set an alarm on your phone to remind you that it’s time to stop the scroll! Pick up a book, take a walk around the block, or do some light stretching or yoga flow to get moving and switch it up!
- Protect your eyes – If you use your phone for work purposes, or need to use it a lot during the day, invest in some blue light blocking glasses! You can also change your iPhone lighting settings to “True Tone”, which lowers your exposure to blue light. Blue light can prevent good sleep and also give you headaches, so it’s worth it to protect your physical health, too!
Remember to be gentle with yourself. It can be hard to take space away from social media if you use it as a form of escape. Set small goals and work your way toward an amount of time that feels healthy and right for you! Consider bookending your days with truly nourishing rituals that support your mental health. Let yourself enjoy some social media time, then follow up with a book and some tea an hour before bed. You can still enjoy social media and use it to connect with positive accounts, but maybe it’s time to take a look at your habits and adjust for your ultimate overall health – mind, body, and spirit.
You’ve got this!
- H2
