What is social media addiction and how can I overcome it?
Feel like you're glued to your screen? It’s not just you. Social media platforms are crafted to give you a burst of dopamine – the brain’s ‘feel-good’ hormone. This makes us feel good whenever we use social media, which often leads us to checking our feeds more than we’d like. But it can also lead to social media addiction and lead to not-so-great outcomes for our mental health.
That’s why we’re teaming up with Katie Acheson, CEO at batyr, to deep-dive into social media addiction and give you tips on how to overcome it.
What is social media addiction?
Social media addiction is when you use social media excessively and compulsively. So, you might open your phone to call your mum, but go on Facebook and scroll endlessly instead. Or you might check an Instagram notification before bed and then spend hours going down a for-you-page rabbit hole.
What are the symptoms of social media addiction?
Here are some signs that your social media habits might be getting out of hand:
Neglecting personal care and responsibilities
Relying on social media for emotional relief
Feeling anxious or upset when you’re unable to check notifications
Feeling an uncontrollable urge to check your feeds
Social media is impacting your sleep or daily routines
Experiencing withdrawal symptoms like anxiety or moodiness when offline
Social media is negatively impacting your relationships, work or other important areas of life.
“In simple terms, being online should enrich your life, not consume it,” Katie reminds us. "If you find yourself endlessly refreshing apps or feeling like your self-worth is defined by your online presence, it might be time for a break or a talk with a healthcare professional."
How to take a break from social media
"Keeping an eye on how much time you spend online and its impact on your mood can help you strike a better balance between screen time and real-world activities," Katie suggests.
There’s no one-size-fits-all social media addiction treatment. But there are plenty of ways to reduce social media’s negative impact on your mental health, including:
Understand your usage. Most smartphones have a feature that shows how much time you spend on your phone, which can be a good starting point
Swap scrolling time for IRL time. If the first thing you do when you wake up is look at your phone, swap it for something else. Think 10 minutes of yoga, reading a book or going for a short walk around the block
Set device-free time for a mini digital detox. This could be dinner, two-hours before bed or another time that works for you
Talk about it with someone you trust. You might set boundaries with friends and family or speak with your health professional in-person or via telehealth.
Need extra support?
If you need extra help for your social media addiction, you have a lot of options. You could chat with a GP about your wellbeing in person or through our telehealth partner hub.health. They might refer you to a psychologist who could help you manage your mental health in a way that works for you.
And remember, if you or someone you know needs help, please call:
Lifeline 13 11 14
Beyond Blue 1300 22 4636
Kids Helpline 1800 55 1800
Please note: The information throughout this article serves as broad information and should not replace any advice you have been given by your medical practitioner.
