Is it time to say NO to social media?
When TV’s Susanna Reid announced she was quitting life online for the sake of her mental wellbeing, she highlighted a growing problem
WHETHER it is anxiety caused by the coronavirus pandemic, constantly reading bad news or scrolling through insta-perfect lives, we’re all spending more time on social media than ever.
New research has shown that during lockdown we spend a quarter of our waking hours online.And it is no surprise to discover that this is negatively affecting our wellbeing, causing us to be more anxious, not to mention wasting hours that could be spent more productively.
But despite these negative effects, many people feel they can’t come off social media or use it in a way that doesn’t affect their mental health.
Here Alex La Via, a digital wellbeing specialist and founder of Live More Offline, explains how to build a healthy relationship with social media without having to permanently delete your accounts.
“Studies have shown that it is the way we use social media which makes the difference,” says Alex.
“Passive scrolling and taking in negative content online is not good for our wellbeing. However, using social media can be a good thing as it’s an important way of connecting to others, particularly during these times of social distancing.”
However, if you’re finding the bad is outweighing the good when it comes to Facebook,Twitter and Instagram, there are some simple and practical steps you can take to fix the problem.
The first thing to do is to really look at how you use social media and how it makes you feel,Alex advises.
“Are you spending a lot of time passively scrolling?When does this happen? How is your mood during and after your social media use?What content makes you feel worse?
“Reflect on what changes would make social media a better experience for you.”
ONCE you’ve identified the pattern of your social media usage – when you use it and how it makes you feel – then you can make the changes necessary to create a positive relationship with your online life.
Feelings created by social media use can include anxiety and negativity caused by doom-laden posts or the constant comparison to other people’s seemingly perfect lives.
You can even feel lonely, despite being connected to hundreds of people, as you’re not making good quality connections.You may not even realise how social media is contributing to your low moods until you really think about it.
But don’t be scared to take the time to look at how you are using it and to make a change. “Redesign your use of social media by keeping the good parts while putting in place changes to reduce the negative,” says Alex.
“Look at whether social media is making you feel anxious, lonely or sucking away your time.
“The solutions are personal but there are many things you can do,” says Alex.
“In our connected age, there can often be a sense of low level anxiety, like you are supposed to be checking something all the time.A digital detox gives you the permission to switch off for a time and know there is nothing else you’re supposed to be doing, nowhere else you’re supposed to be.You can just enjoy what is here.”
BUILD A HEALTHY RELATIONSHIP WITH SOCIAL MEDIA If you’re feeling anxious or low:
Unfollow any content that is causing you anxiety or stress. Consciously choose to fill your
newsfeed with positive content or use a browser plug-in to remove the newsfeed entirely and get your news from a trusted source such as a newspaper. Check in on news only a couple of times a day, choosing carefully where you get up-to-date information.
Delete any apps you feel are draining your energy or positivity.
If you’re feeling overwhelmed:
Plan time away from the screen each day doing something you enjoy. Make a list of the things that bring you joy offline such as
a walk, yoga or reading a book. Delete unnecessary notifications so you can go about your day without a constant pinging pulling you back to your screen.
If you don’t feel comfortable muting all your WhatsApp notifications, mute specific WhatsApp groups.We all have those noisy groups that are constantly chatting.
Delete your social media apps from your smartphone and only check social media on your computer.The process of logging in will slow down any habitual scrolling.Take breaks from social media and experiment with building up the length of those breaks.Take a digital detox day once a month and press pause on social media for 24 hours.
If you’re feeling lonely: Reduce the time you spend passively scrolling, which has been shown to increase loneliness.
Use social media as a way to reach out and say hello to someone you care about. Don’t forget that many others are feeling lonely at this time too.
Use video calls such as Skype to connect with others.
Join online hobby groups such as a yoga class or a choir.
There are plenty of courses to choose from too including art classes and jewellery making.
Join a live class or group and not a pre-recorded video to ensure you get the added social benefits.