Signs of Social Media Addiction
The advent of social media has transformed the way we communicate, interact, and spend our leisure time. While this digital revolution has brought numerous benefits, it has also led to the birth of a new form of dependency: social media addiction. This kind of addiction, like any other, can have serious consequences on one's mental, emotional, and even physical health.
What is Social Media Addiction?
Social media addiction refers to the excessive and compulsive use of social media platforms, such as Facebook, Instagram, Twitter, TikTok, and Snapchat. It is characterized by the inability to control one's use of these platforms, even when it interferes with daily activities or causes distress.
This addiction can be likened to substance abuse, where the person affected feels a constant need to use social media and experiences withdrawal symptoms when unable to do so. Frequent checking of notifications, preference for virtual communication over face-to-face interaction, and the feeling of restlessness without an internet connection are some common social media addiction symptoms.
The real problem arises when the use of social media starts affecting one's personal and professional life. It can lead to social isolation, reduced productivity at work, and even mental health issues like anxiety and depression.
Why Social Media Can Be Addictive
Understanding what causes social media addiction is crucial in finding ways to address it. This addiction is often a consequence of various factors, including social, psychological, and environmental aspects.
Social media platforms are designed to be addictive. Techniques such as push notifications, likes, comments, and shares to keep users engaged. The use of vibrant colors, appealing visuals, and instant gratification mechanisms work together to hook users and make them spend more time on these platforms.
Social media provides an escape from reality and a platform to seek validation. Many people find solace in the virtual world when dealing with stress, loneliness, or feelings of inadequacy in real life. The likes and comments serve as a validation of their worth, further fueling their addiction.
Peer pressure and societal norms also play a significant role. The fear of missing out (FOMO) and the desire to fit in can compel individuals to spend more time on social media than they would like to.
Who’s The Most Vulnerable
Younger people, especially children, are more susceptible to social media addiction. The largest age group of Americans who self-reported social media addiction is 23-38. However, this study does not include tweens and teenagers, a large consumer of social media content.
Those who are susceptible to FOMO, have a difficult time making connections, and people seeking validation are most vulnerable to social media addiction.
Social Media Addiction in Teens
84% of teens report using social media, but only 34% reported enjoying the medium “a lot”. So, why use social media at all?
The issue of social media addiction is particularly concerning in teens who are more susceptible due to their impressionable minds. They are at a stage where peer acceptance and self-discovery are crucial, and social media often becomes a platform to seek these.
Teens with social media addiction may show signs of anxiety, depression, and social isolation. They might also have poor academic performance due to the excessive time spent online. It's essential to keep an open dialogue with teens about their online habits and the potential dangers of excessive social media use.
What Qualifies as Social Media Addiction
The Bergen Social Media Addiction Scale (BSMAS) is a diagnostic tool that helps determine the level of addiction. It considers various factors such as preoccupation with social media, tolerance (increasing amounts of time on social media needed to achieve satisfaction), withdrawal symptoms, and negative repercussions of excessive social media use.
Based on the BSMAS score, this scale can help identify those at risk and help in devising appropriate treatment plans.
Here are six statements the assessment asks the user to consider. For each, answer: (1) very rarely, (2) rarely, (3) sometimes, (4) often, or (5) very often.
- You spend a lot of time thinking about social media or planning how to use it.
- You feel an urge to use social media more and more.
- You use social media in order to forget about personal problems.
- You have tried to cut down on the use of social media without success.
- You become restless or troubled if you are prohibited from using social media.
- You use social media so much that it has had a negative impact on your job/studies.
According to researchers, an answer of four or higher (4+) on four or more (4+)of the above statements—for a total score of 16—could indicate social media addiction. Further, a BSMAS score over 19 indicates an individual is at risk of developing problematic social media use.
Signs & Symptoms of Social Media Addiction
Social media addiction symptoms can manifest in various ways, including physical, mental, and behavioral changes. Physically, excessive screen time can lead to headaches, eye strain, and poor sleep patterns.
Mentally, individuals might exhibit low self-esteem and a distorted self-image due to constant comparison with others on social media.
Behaviorally, social media addicts might show signs of withdrawal, such as irritability and anxiety when they are not connected to the internet. They may also become secretive about their online activities and get defensive when questioned about their social media usage.
Social Media Withdrawal Symptoms
Those who experience social media addictions may experience symptoms of withdrawal while taking time away from social media platforms.
- Anxiety
- Depression
- Irritability
- Extreme boredom
- Nervousness or heightened vigilance
- Restlessness
- Fatigue
In some cases, social media withdrawal can be extreme and cause major discomfort.
Causes of Social Media Addiction
Social media plays with the reward center of the brain by releasing chemicals that are associated with pleasure and happiness.
While engaging with social media, users will receive hits of dopamine thanks to likes, shares, and even finding fun and engaging content. These dopamine spikes release good feelings and reinforce the activity as being a rewarding experience. However, we know that social media use isn’t always healthy, and the person may experience cravings for social media even while not wanting to engage with the medium.
The surge of dopamine is the chemical culprit of social media addiction, however, there are more considerations that can be a contributing factor to social media addiction. Low self-esteem, low impulse control, and depression can also contribute.
Treating Social Media Addiction
Addressing social media addiction involves recognizing the problem, understanding its impact, and taking active steps to change online behavior. Here are some strategies to help manage social media addiction symptoms:
- Set time limits for social media use.
- Uninstall unnecessary social media apps.
- Use apps that track your screen time and send reminders to take breaks.
- Practice mindfulness and other stress management techniques.
Taking a Break from Social Media
People take breaks from social media for a lot of reasons. During election season, after hard news is broken, or during Lent. Some may take scheduled time away just for a mental health refresh.
These are the steps you should take if you plan on taking a break from social media:
- Delete or Disable: The first thing you should do is remove the app from all devices or disable notifications. This will make sure you won’t be tempted to open the platforms up.
- Make a Plan: If your plan isn’t concrete you might miss out on the benefits of disengaging. Make a plan for how long your break is going to last. Whether it be a week or a year, make sure you know the amount of time you plan on being away from social media.
- Replace: Removing a habit becomes difficult when you don’t have anything to replace it with. When you feel like using social media, think of something else to do instead. The ideal replacement habit would be something that is healthy. Some ideas include: reading for pleasure, cleaning, or a new hobby.
If you’re wondering if you’re experiencing social media addiction or know you are, you should take some time away and take note of your reaction. A full detox from social media could take a full month.
When to Seek Professional Help
Treatment for social media addiction primarily focuses on helping individuals regain control over their online habits. Cognitive-behavioral therapy (CBT), for example, is often used to challenge and change thought patterns leading to harmful behaviors. In some cases, medication may be prescribed to manage underlying mental health issues like anxiety or depression.
While the above tips may be helpful for some, many times, true addiction often requires external help to see lasting change in one’s life. If nothing else is working, there is no shame in seeking professional help.
Behavioral Addiction Treatment at Sequoia Behavioral Health
Overcoming social media addiction may not be easy, but it's certainly possible. With the right understanding, support, and resources, one can regain control over their online habits and lead a balanced life.
Remember, it's okay to use social media. It becomes a problem only when it starts controlling you instead of you controlling it. Recognize the signs, understand the causes, and take appropriate steps to manage your online behavior.
With the proper treatment and counseling, we believe you can conquer anything.
We design our mental health-focused program to meet you where you are, uncover the sources of your unwanted behaviors, and help you rediscover your life’s purpose. Contact us today for a consultation.