Social networks have become an intrinsic part of our lives. Every few hours, we instinctively open Facebook or Instagram on our smartphones to monitor what’s going on in our circles, or even the world. The FOMO (fear of missing out) is real and almost gives us mini panic attacks, if we don’t stay on top of the latest updates. But how much is too much when it comes to social media?
When you scroll through social media for short periods, you secrete dopamine which can spark joy and joy. Unfortunately, many times we go over the recommended time and end up ‘doomscrolling’ (excessive consumption of negative news). This can really wear you down, affecting your self-image and mental health.
So where do we draw the line?
Social media and mental health
The use of social networks is not bad, but it can become dangerous if it is not stopped. According to an article published by JAMA Psychiatry , US teens who engaged in social media for more than three hours a day had a 60% increased risk of developing mental health problems, compared to those who stayed away from these apps. Those who spent more than six hours a day increased their risk by 78%.
This also highlights that anything longer than three hours is strictly prohibited, as it can shatter your confidence levels and trigger anxiety. Furthermore, it can push people to internalize their emotions, such as depression, anxiety, or even loneliness. This could be the result of cyber bullying or even lack of sleep, caused by endless scrolling on these apps.
Impact on physical health
It’s not just about your mental health: social media affects your fitness, too. Those who endlessly interact on social media are more likely to develop health problems like diabetes, heart disease, and even weight gain, research reveals.
According to an article by a University at Buffalo researcher entitled Social Media Use Linked to Poor Physical Health , those who used social media excessively were found to have higher levels of C-reactive protein (CRP), a biological marker of chronic inflammation. This means that you are more susceptible to diabetes, certain types of cancer, and cardiovascular disease.
Recommended use of social networks
According to the Journal of Social and Clinical Psychology , it is recommended to use social networks for 30 minutes a day for better physical and mental health. The study also suggests that it’s best to spread your time across three apps, so you can stay engaged and not lose.
Those who kept the balance reported lower levels of anxiety, depression, and stress. What’s more, they didn’t experience FOMO either. In general, the less time you spend on social media, the fewer mental health and self-confidence issues you’ll face.
This is how you can reduce the use of social networks
Addiction to social networks is real, so it is essential to take some measures to minimize its use, before it is too late.
Here are some tips that can help you distance yourself from such apps or, at most, promote healthy practices on social media.
# Disable social media notifications
Sometimes that little popup can really suck you into the web of endless scrolling on social media. That’s why it’s better to turn off notifications, so you won’t be easily distracted.
# Reduce your social media screen time
There are several tools that can help you monitor your use of social media. In fact, apps like Instagram have a built-in timer that reminds you to stop using the app after you set a certain duration. Pick a limit and stick to it.
# Cultivate a new hobby outside of social media
Try and find new activities to spend your time on; it could be anything from reading, skating, and even networking. It’s always a healthier idea to learn a new skill than to spend all your time scrolling through social media.
# Try and meet friends and family offline
Most of the time, we get used to socializing with our friends and family on social media apps. Take a break and catch them offline – you’ll enjoy it much more than you think!
The last word
Social media is a blessing, but it could turn into a nightmare if you don’t restrict its use. Keep a balance and scroll through your feeds for a limited time. Those wedding or travel updates can wait, we say!
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