Scroll Yes, Smile More: Social Media Prevention Techniques
By : Sheridan Wilson-Grooms
In today’s digital world, social media is an integral part of daily life. It allows people to connect, provide entertainment, and sometimes serve as a source of news or education. However, throughout the years researchers have continuously stated how excessive social media use has been linked to a variety of negative mental health effects. According to mcleanhospital.org it states, “The platforms are designed to be addictive and are associated with anxiety, depression, and even physical ailments.” Studies have shown that social media can contribute to feelings of inadequacy, social comparison, and even addiction-like behaviors that make it difficult to disconnect. While quitting social media at the current time may not be realistic, implementing prevention techniques can have significant improvement in one’s well-being. By establishing boundaries and being mindful of usage, individuals can create a healthier relationship with social media while protecting their mental health.
One of the most effective social media prevention habits is setting time limits on usage. Research suggests that excessive social media use can lead to increased stress and anxiety, particularly among young adults (Huang, 2020). FOMO also known as, the fear of missing out, is widespread now due to groups posting together and the immediateness of social media. Therefore, setting a daily time limit on social media apps can help regulate usage and prevent excessive screen time. You are now able to access time restrictions and set them up by app through your settings on your own time. By reducing time spent on social media, individuals can focus more on real-life interactions and productive activities, leading to improved mental health. Another important habit is implementing social media-free zones in daily life. One study found that using social media before bedtime significantly disrupts sleep quality and increases anxiety (Alonzo et al., 2021). Taking some time away dedicated to listening to lofi-sleeping music, reading a book before sleep or journaling could take the stress of everyday life before bed. Individuals should establish social media-free zones, such as the bedroom, mealtimes, or the first hour after waking up. By avoiding social media in these key moments, individuals can reduce stress, improve sleep quality, and start or end their day with a clear mind. Instead of scrolling before bed, engaging in relaxation techniques such as reading, journaling, or meditating can provide a healthier alternative.
Practicing mindful consumption of social media is another key prevention habit. Social media algorithms are designed to keep users engaged for as long as possible, often prioritizing content charged with emotions. This can lead to “doom scrolling” which is a newly coined term for endless consumption of negative and stressful content, which inherently can increase anxiety and feeling helpless (Luo et al., 2022). To avoid this, individuals should curate their feeds to include positive and uplifting content. Following pages that encourage mental wellness, personal interests, and positivity can help to reduce stress and improve self-esteem.
Engaging in real-world activities instead of turning to social media during downtime is another beneficial habit. Many people immediately reach for their phones in times of boredom or stress therefore reinforcing the continuation of mindless scrolling. Going out and going to a workout class, going to a cafe, going on a walk, or spending time with friends or family. Studies have noted that replacing screen time with outdoor activities and in-person interactions can lead to improvement in happiness and reduced negative symptoms (Twenge & Campbell, 2019). Making this effort to engage in real-world experiences could boost and improve a multitude of experiences within your own life specifically strengthening your relationships.
Waking up in the morning, people constantly are waiting to hear the chime notification from Instagram or the vibration from a text message. Another strategy is to turn off non-essential notifications to reduce distractions and compulsive social media use. Constantly having notifications can often trick the brain’s rewards, creating this addictive aspect of social media. Creating a notification plan and turning off non-essential notifications could help individuals regain control over their time and attention. A 2018 study found that reducing notifications led to decreased stress levels and improved overall well-being (Stothart et al., 2018). Checking social media at designated times rather than reacting to every notification can help create healthier digital boundaries.
Taking regular social media detoxes is another highly effective habit for improving mental health. Being able to remove yourself or “detox” from social media could look like setting a period where you do not involve yourself on any social media platforms. Research has shown that taking breaks from social media reduces stress, improves mood, and enhances overall life satisfaction (Hunt et al., 2018). This detox could allow individuals to focus on themselves, engage in new hobbies, and reconnect with nature. There are no rights or wrongs to deem how “long” the detox needs to be, instead, take it day by day. A detox allows individuals to reset their habits and reduce their dependency on social media.
Practicing self-reflection on social media habits can help individuals identify triggers that lead to negative emotions. Journaling about social media and noting feelings of anxiety, self-doubt, or comparison can provide insights as to why harmful patterns are taking form. For example, scrolling through specific accounts invokes feelings of inadequacy and it could be beneficial to unfollow or mute those accounts. Developing a self-awareness around your social media habits allows you to make intentional choices about how you engage within digital platforms. Additionally, instead of passive scrolling you can alter your habits by engaging in meaningful conversations and connections. With only engaging in passive content people can feel worthless however, relationships can be strengthened through sharing positive interactions with family and friends. Research suggests that social media is most beneficial when used for genuine connection rather than passive consumption (Hampton et al., 2017).
Overall, social media does not always need to have a negative connotation instead prevention habits are extremely important for maintaining mental health in the digital world we all live in. Setting time limits, creating social media-free zones, positive content, and developing a healthier relationship with social media could reduce negative impacts brought upon by excessive social media use. Social media should work for you instead, not the other way around. So, let go of the phone, take a deep breath, and step into a world where you want to scroll less and smile more.
References
Alonzo, R., Hussain, J., Stranges, S., & Anderson, K. (2021). The effect of social media use on sleep quality and anxiety in adolescents: A systematic review. Sleep Health, 7*(3), 253-267.
Huang, C. (2020). A meta-analysis of the problematic social media use and mental health symptoms. Journal of Affective Disorders, 277*, 347-359.
Luo, T., Qin, L., & Huang, K. (2022). Doom Scrolling and its impact on psychological well-being: A review of the literature. Current Psychology, 41*(9), 12734-12745.
Twenge, J. M., & Campbell, W. K. (2019). Associations between screen time and lower psychological well-being among children and adolescents: Evidence from a population-based study. Preventive Medicine Reports, 12*, 271-283
