Welcome to our digital detoxing series! A series on how to stop addictions toFortnite,Facebook,Instagram,porn,Netflix, Youtube,Tinder… Findall the posts about digital addiction. Today, let’s talk about how to quit the social media addiction.
- What’s the social media addiction?
- Addiction to social media, a “real” addiction?
- What’s considered social media addiction
- How much social media is too much?
- Some technology addiction facts & statistics
- Symptoms & Causes of the social media addiction
- Why is social media so addictive?
- Possible causes of social media dependency
- Symptoms, Causes and Signs of social media addiction
- Problems, impacts & bad effects of social media
- Some benefits of social media
- health problems
- impact on brain & mental health
- impact on relationships
- How to stop & quit your social media addiction
- Main steps and solutions to break the social media addiction
- Best social media blocker apps & functionalities
- where to seek extra help?
- To Go Further
- How to help someone with social media addiction
- Best books about technology addiction
- Research about technology addiction
What is the social media addiction?
About social media
Social media is a platform for users to share and interact with each other.
Addiction to social media, a “real” addiction?
Officially an addiction?
First, let’s have a look to the DSM-5,the Diagnostic and Statistical Manual of Mental Disorders. Does it includes social media addiction?
No, social media addiction is not listed in the DSM-5.
So what means “social media addiction”?
There is no clinical definition of social media addiction, but it is generally used to describe a condition in which a person feels an uncontrollable urge to use social media platforms, to the point where it interferes with their daily life.
What is considered social media addiction?
- 1. Preoccupation with social media: feeling a constant need to check for new updates and notifications, even when it is not convenient or appropriate to do so.
- 2. Withdrawal symptoms when not using social media: feeling anxious or irritable when unable to access social media platforms, or feeling restless and fidgety when trying to stay off them for a period of time.
- 3. Unsuccessful attempts to cut back on social media use: despite trying to set limits on how much time is spent on social media, or even trying to give it up completely, the individual is unable to stick to these goals.
- 4. sacrificing important activities in order to use social media: neglecting work, school, or family obligations in order to spend more time on social media platforms.
- 5. using social media in dangerous or risky situations: continuing to use social media despite knowing that it could lead to negative consequences, such as getting in a car accident while texting.
- 6. Lying about social media use: hiding how much time is actually spent on social media or the extent of one’s online activity from others.
- 7. Feeling envy towards others who are more active on social media: feeling jealous of other people’s social media activity or accomplishments, such as the number of “likes” or “followers” they have.
How much social media is too much?
There is no definitive answer to this question as it depends on the individual. Some people may be able to spend a lot of time on social media without it having a negative impact on their lives, while others may find that even a small amount of time is too much. It is important to be aware of how much time you are spending on social media and to make sure that it is not interfering with your life in a negative way.
Some technology addiction facts & statistics
Technology addiction is a growing concern in today’s world. Here are some statistics related to technology addiction:
- 1. According to a 2019 survey by Common Sense Media, 50% of teens feel addicted to their mobile devices.
- 2. A study conducted by the Pew Research Center found that 28% of adults in the US feel they are constantly online.
- 3. A survey conducted by the American Psychological Association found that 43% of Americans are constantly checking their electronic devices for email, texts, or social media updates.
- 4. A survey conducted by the Royal Society of Public Health in the UK found that social media is the most addictive technology, with 63% of respondents reporting that they check their social media accounts at least once a day.
- 5. In a study conducted by the University of Maryland, students were asked to give up all technology for 24 hours. Many of the participants experienced withdrawal symptoms such as anxiety, irritability, and even physical symptoms such as headaches.
- 6. A study conducted by the University of Gothenburg in Sweden found that excessive use of mobile phones can lead to sleep disorders, depression, and anxiety.
- 7. According to the World Health Organization, internet addiction disorder (IAD) is a real condition that can have serious negative consequences on an individual’s mental and physical health.
Is the social media addiction widespread?
Yes, there are many people who are addicted to social media. Studies have shown that excessive use of social media can lead to negative effects on mental health, including anxiety, depression, and decreased self-esteem. It is important for individuals to be aware of their social media use and to practice moderation in order to maintain a healthy balance in their lives.
Symptoms, Causes and Signs of social media addiction
Why is social media so addictive?
There are a number of reasons why social media can be addictive. First, social media provides a constant stream of information and updates that can be addictive. Secondly, social media can be a way to connect with others and feel more connected to the world. Finally, social media can be a way to escape from reality and the everyday stresses of life.
Possible causes of social media dependency
There is no definitive answer to this question as everyone experiences social media addiction differently. However, some possible causes may include feelings of isolation, low self-esteem, or a need for validation.
Additionally, social media addiction can be triggered by a traumatic event, such as bullying or rejection.
Signs & Symptoms of social media addiction
Now let’s see if you have the social media addiction problem.
- 1. Checking social media first thing in the morning – and last thing at night
- 2. Constantly sharing photos and updates
- 3. Getting anxious or irritable when you can’t access social media
- 4. Checking social media instead of doing work or homework
- 5. Losing track of time when on social media
- 6. Letting social media interfere with real-life social interactions
- 7. Feeling like you need to be on social media all the time
Problems, impacts & bad effects of social media: should you quit?
What are some benefits of social media
Some pros and advantages of social media are that it allows for easier communication and connection with friends and family, it’s a great way to stay up-to-date on current events, and it’s a great way to connect with like-minded people.
Additionally, social media can be a great way to promote your business or product.But at the opposite, what can be some social media addiction problems addicts suffer from?
general health problems
There is a growing body of evidence that suggests that social media use can have a negative impact on mental health, including increasing feelings of anxiety, depression, and loneliness. There is also evidence that social media can lead to problematic internet use, which can further impact mental health.
social media and sleep disorder
Yes, social media use can contribute to sleep disorders or sleep problems. The blue light emitted by electronic devices like smartphones, tablets, and computers can disrupt the production of the sleep hormone melatonin, making it harder to fall asleep and stay asleep.
Additionally, the content of social media can be stimulating and cause emotional or psychological distress, leading to anxiety and insomnia. The constant notification alerts and the pressure to respond to messages and notifications can also keep people awake at night, leading to sleep deprivation and daytime fatigue. Therefore, it is recommended to limit social media use before bedtime to improve sleep quality.
social media affecting your brain & mental health: bad for brain and mental health?
Some effects of social media on your brain
- 1. Social media causes you to focus on the negative.
- 2. Social media can lead to depression and anxiety.
- 3. Social media can cause you to become addicted.
- 4. Social media can cause you to develop an inflated sense of self.
- 5. Social media can cause you to lose touch with reality.
Some effects of social media on your mental health
- 1. Social media can cause you to compare yourself to others, which can lead to feelings of inadequacy.
- 2. Social media can be a breeding ground for negative thoughts and feelings, such as jealousy, anger, and sadness.
- 3. Social media can make you feel isolated from the real world and cause you to withdraw from face-to-face interactions.
- 4. Social media can increase feelings of anxiety and depression.
- 5. Social media can cause you to obsess over your appearance and give you a distorted view of your own body.
- 6. Social media can lead to social isolation and loneliness.
- 7. Social media can be addictive and can interfere with your work, school, and personal relationships.
Does social media cause stress and anxiety?
Yes, social media can cause stress or anxiety for some people. There are several reasons why social media can be stressful or anxiety-provoking:
- 1. Fear of missing out (FOMO): Social media can create a sense of FOMO, where people feel anxious or stressed about missing out on important events or activities.
- 2. Cyberbullying: Social media can be a breeding ground for cyberbullying, which can cause anxiety, stress, and even depression.
- 3. Comparison: Social media can create a sense of comparison, where people feel the need to constantly compare themselves to others, leading to feelings of inadequacy and stress.
- 4. Information overload: Social media can be overwhelming, with constant updates and notifications, leading to stress and anxiety.
- 5. Unrealistic expectations: Social media can create unrealistic expectations about life, relationships, and success, leading to stress and anxiety.
Overall, social media can be a source of stress and anxiety for some people, but it’s important to remember that everyone’s experience is different. It’s important to be mindful of how social media affects your mental health and take steps to manage your social media use if necessary.
Can social media addiction lead to sadness and depression?
Yes, social media addiction can lead to sadness and depression. Studies have shown that excessive social media use can lead to negative consequences such as feelings of social isolation, low self-esteem, and increased stress and anxiety. These negative effects can contribute to the development of depression and other mental health issues.
Additionally, social media can create a distorted view of reality, leading individuals to compare their lives to others and feel inadequate, which can further contribute to feelings of sadness and depression. It is important to monitor and limit social media use to maintain healthy mental wellbeing.
Dopamine and social media
Dopamine is a neurotransmitter that is associated with pleasure and reward in the brain. Social media platforms, such as Facebook, Instagram, and Twitter, have been shown to activate the brain’s reward centers by releasing dopamine, which can create a feeling of pleasure and excitement.
When people receive likes, comments, and engagement on their social media posts, it can trigger the release of dopamine in the brain, which can lead to a sense of satisfaction and validation. This can create a cycle of seeking more engagement and validation through social media use, which can become addictive and potentially harmful to one’s mental health.
Additionally, social media algorithms are designed to keep users engaged on the platform by showing them content that is tailored to their interests and preferences. This can create a “feedback loop” where users receive more and more dopamine-inducing content, further reinforcing their social media use.
While dopamine release is a natural and normal response, excessive and compulsive social media use can lead to negative effects, such as anxiety, depression, and addiction. It is important to be mindful of one’s social media use and take breaks when necessary.
social media effects on Focus, productivity, attention span, academic performance…
Yes, social media can affect focus, productivity, attention span, and academic performance in various ways. Here are some examples:
- 1. Distraction: Social media platforms are designed to keep users engaged for longer periods of time. This can lead to distraction from important tasks and reduce focus and productivity.
- 2. Multitasking: People often use social media while doing other tasks, such as studying, which can reduce attention span and impair academic performance.
- 3. Procrastination: Social media can be a major source of procrastination, leading to less time being spent on important tasks.
- 4. Sleep disruption: Using social media before sleeping can disrupt sleep patterns, leading to reduced cognitive function and academic performance.
- 5. Cyberbullying: Social media can be a source of cyberbullying, which can lead to mental health issues, anxiety, and reduced academic performance.
While social media has its benefits, it is important to use it in moderation and balance it with other activities that promote focus, productivity, and academic success.
A word about ADHD and social media
Research suggests that people with ADHD may interact with social media differently than those without ADHD. Some studies have found that individuals with ADHD may be more impulsive and have difficulty regulating their behavior on social media platforms. This can lead to excessive use of social media, difficulty focusing on tasks, and engaging in risky behaviors online.
Additionally, social media can be a source of distraction for individuals with ADHD, making it more difficult for them to focus on important tasks and responsibilities. However, social media can also provide a sense of connection and social support for individuals with ADHD who may struggle with social skills and making meaningful connections in real-life settings.
Overall, the impact of social media on individuals with ADHD may vary depending on the individual and their specific symptoms and challenges. It is important for individuals with ADHD to be mindful of their social media use and its potential impact on their mental health and well-being.
affecting your relationships
social media and self-esteem
Social media can have both positive and negative effects on self-esteem. On one hand, social media can provide a platform for self-expression and validation from others, which can boost self-esteem. For example, receiving likes, comments, and followers on posts can create a sense of acceptance and worth.
However, social media can also have negative effects on self-esteem. Constant exposure to idealized and curated images can lead to comparisons and feelings of inadequacy. Users may feel pressure to present a certain image or conform to social norms, which can lead to decreased self-esteem and self-worth.
Additionally, cyberbullying and negative comments on social media can cause significant damage to self-esteem. Users may feel attacked or ostracized, leading to feelings of shame and low self-worth.
Overall, social media can affect self-esteem in both positive and negative ways, and it is important for individuals to use social media in a healthy and balanced way to mitigate negative effects.
social media addiction leads to isolation and loneliness?
Yes, social media addiction can lead to isolation and loneliness. This is because individuals who spend excessive amounts of time on social media may neglect their real-world relationships and interactions, leading to a lack of social support and feelings of loneliness.
Additionally, social media can create a false sense of connection and validation, leading individuals to rely on virtual interactions rather than in-person relationships. This can ultimately lead to a cycle of isolation and loneliness.
Effects of social media on your relationship
Positive effects of social media on your relationship:
- 1. Increased communication: Social media platforms provide an easy way to stay connected with your partner, no matter where you are.
- 2. Sharing experiences: Social media allows you to share experiences with your partner in real-time, even if you’re not physically together.
- 3. Strengthening bonds: Social media can help you strengthen the bond between you and your partner by sharing moments, thoughts, and feelings.
- 4. Building trust: Social media can help build trust between partners by allowing them to be open and honest with each other.
- 5. Improved intimacy: Social media can help improve intimacy by providing a platform for couples to express their feelings and desires.
Negative effects of social media on your relationship:
- 1. Comparison to other couples: Social media can make it easy to compare your relationship to others, which can cause feelings of inadequacy or jealousy.
- 2. Miscommunication: Social media can sometimes be a poor substitute for face-to-face communication, leading to misunderstandings and misinterpretations.
- 3. Privacy concerns: Social media can also lead to privacy concerns, as partners may feel uncomfortable sharing intimate details of their relationship online.
- 4. Addiction: Social media addiction can lead to neglecting your partner, which can damage the relationship.
- 5. Infidelity: Social media can also be a breeding ground for infidelity, as it provides a platform for easy and discreet communication with others.
How To Stop & quit Your social media Addiction
Finally you think you are addicted to social media and you are wondering how to quit it? How to break and overcome your cravings for social media?
Here are the best solutions, steps, supports, resources and help you can get to treat your social media addiction.
Main steps and solutions to break the social media addiction
- 1. Recognize that you have a problem.
- 2. Set limits on your social media use.
- 3. Find alternative activities to do instead of using social media.
- 4. Seek help from a professional if you can’t overcome your addiction on your own.
Actually, that’s what most documentation out there is about… However, quitting a digital addiction can be a bit trickier than that.
So our team, after testing many ways, designed a bulletproof way to overcome them. Here are some clear and practical steps that are very powerful to quit a digital addiction, including social media:
1. Purge temptations: Get rid of social media
First, cleaning your life from temptations is much easier than resisting to them. Disable or delete your social media accounts, change the password and hide it somewhere you can’t access easily, keep your phone / computer far away… Out of sight out of mind.
Here is a video from our course the The Digital Purge. on how to add resistance to your temptations, so you become so lazy to engage with them that you give them up: