{"id":14666,"date":"2020-08-04T10:40:24","date_gmt":"2020-08-04T14:40:24","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=14666"},"modified":"2023-02-28T13:11:37","modified_gmt":"2023-02-28T18:11:37","slug":"social-media-break","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/social-media-break\/","title":{"rendered":"A social media break could help your mood"},"content":{"rendered":"

Social media in uncertain times<\/a> | When to take a social media break<\/a> | How to stop scrolling<\/a><\/span><\/p>\n

Most of us have found ourselves scrolling through status updates on Facebook, swiping nonstop on Instagram Stories, or immersed in our Twitter feed without even being completely aware that we opened up the app. Checking social media has become as reflexive as checking your wrist for the time once was, but it\u2019s not without negative impact: A<\/span>\u00a0recent study<\/span><\/a> indicates that the most active social media users carry an increased risk of anxiety and depression. <\/span>Merriam Webster has actually noted<\/span><\/a> a new phrase they\u2019re tracking: doomscrolling, known as \u201cthe tendency to continue to surf or scroll through bad news, even though that news is saddening, disheartening, or depressing.\u201d<\/span><\/p>\n

Although we often associate social media usage and mental health issues with young adults, the impact of social media are more universal than we often assume.<\/span><\/p>\n

RELATED: <\/b>Mental health statistics 2023<\/b><\/a><\/p>\n

Social media in uncertain times<\/h2>\n

When we experience uncertainty, our brains err on the side of caution by assuming threat, a survival instinct that prevents us from missing or overlooking real danger, says Maria Mouratidis<\/a>, Psy.D., a licensed clinical psychologist and deputy branch chief at Psychological Center of Excellence<\/span>. For someone who is prone to anxiety, it\u2019s all the more difficult to override that natural tendency to perceive all potential threats as real. COVID-19 updates can seem never ending, and the ongoing situation in Ukraine has an uncertain end. Not knowing what will happen or how bad it will get can be anxiety-inducing.<\/span><\/p>\n

\u201cSocial media is no longer that peaceful, playful raft we can lie on,\u201d says<\/span> Peter Turco<\/span><\/a>, LCSW-R, a psychotherapist practicing in <\/span>New York City<\/span>. \u201cIt\u2019s rapid-fire in its succession of anger and bad news.\u201d<\/span><\/p>\n

Our intake is a matter of frequency and saturation. \u201cWatching CNN, MSNBC, or Fox News for six to eight hours at a time is likely just as deleterious to your mental health as scrolling through \u201ccurated\u201d social media news feeds for the same amount of time,\u201d says Matt Estey<\/a>, LCSW, Chief Executive Officer at The Mind-Body Collaborative<\/a><\/span>.\u00a0<\/span><\/p>\n

7 signs you need a social media break<\/h2>\n

\u201cYou don\u2019t want to work too hard when you\u2019re looking at social media, and unfortunately in the current situation, we\u2019re all working too hard,\u201d Turco says of the past few months. When experiencing anxiety, we should seek to slow down our nervous system rather than bombard it with more information via social media. But knowing that social media is having a negative effect on your well-being isn\u2019t always obvious. Here are some warning signs of doomscrolling to look out for:<\/span><\/p>\n

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  1. Increased anxiety:<\/b> If your anxiety is spiking or you feel mental fatigue or depressive symptoms, you may want to look at social media\u2019s potential role in these changes.<\/span><\/li>\n
  2. Symptoms of depression: <\/b>Social media and depression have been connected <\/span>time<\/span><\/a> and <\/span>time again<\/span><\/a>. Our social networks don\u2019t take the place of real life social interactions like one might hope it would. It\u2019s often a solitary endeavor, so you may notice yourself becoming more isolated and not connecting with others personally.<\/span><\/li>\n
  3. Lost time: <\/b>If you go into a bubble and lose track of time while using social media, it might be time to dial it back.<\/span><\/li>\n
  4. Inconsistencies:<\/b> Presenting yourself on social media platforms in a way that\u2019s inconsistent with who you are or how you are feeling can be a sign that the use is not constructive. Similarly, there\u2019s a phenomenon of self-loathing and jealousy when you compare yourself with the persona your friends have posted on social media, which likely differs from their reality.<\/span><\/li>\n
  5. Insomnia:<\/b> If you can\u2019t get to sleep because it feels like your brain was working too hard, your sleep is disrupted or you have trouble falling asleep, it could be attributable to the use of social media\u2014or your phone, generally.<\/span><\/li>\n
  6. Distraction:<\/b> If you feel a pervasive malaise or persistent distraction, you likely need to seek out real human interaction vs. social media interaction.<\/span><\/li>\n
  7. Arguments:<\/b> Getting into arguments on social media is likely a sign you\u2019re too invested in the platform.<\/span><\/li>\n<\/ol>\n

    RELATED: <\/b>The effects of cyberbullying on young people<\/b><\/a><\/p>\n

    How to stop scrolling while still feeling connected<\/h2>\n

    Once you\u2019ve recognized that you may need to decrease your social media intake, Estey recommends constructing some \u201cspeed bumps\u201d into your digital life. Although social media can have positive effects as it\u2019s a great way to connect with others, especially while we remain socially distanced, it\u2019s best if it is not the only mode of social support, says Mouratidis.<\/span><\/p>\n