Kaylee Crockett, Ph.D., a medical well being psychologist at UAB, gives tips about learn how to deal with one’s psychological well being whereas utilizing social media.
Media contact: Anna Jones
Social media has revolutionized how individuals talk with one another. It permits customers to remain in contact with family and friends and join with totally different and various communities and cultures. However social media has its downsides, too: Data overload and glamorous photographs which may induce envy and comparability can produce a adverse influence on total psychological well-being.
So, how can individuals handle their relationship with social media whereas additionally sustaining their psychological well being? Kaylee Crockett, Ph.D., a medical well being psychologist and medical scientist within the College of Alabama at Birmingham’s Division of Household and Group Drugs, says that though there are some dangers related to social media, there are numerous methods one can implement to take care of their psychological well being whereas utilizing social media.
Assessing Dangers and Advantages
“Social media carries each dangers and advantages,” Crockett mentioned. “It permits individuals to simply entry totally different academic sources and types of leisure, it creates alternatives for networking with others, and it permits customers to interact with social justice and activism. Sadly, social media use can be generally linked with despair, anxiousness, physique dissatisfaction, disordered consuming, insomnia, and different issues like trolling, cyberbullying and lack of privateness.”
With these dangers in thoughts, Crockett says it is very important be aware of how a lot time persons are spending on social media and different apps. Social media customers can monitor how a lot time they’re spending on these platforms by reviewing the display time knowledge on their gadget or by way of some social media platforms instantly. Crockett says customers ought to ask themselves two questions: How a lot time are they spending on social media per day, and most significantly, are they OK with that quantity?
“Evaluate this to the time you might be spending on different actions that matter to you,” Crockett mentioned. “In case you don’t like what you see, begin setting limits for accessing your gadget or scheduling blocks of time for different actions that you simply care about.”
Crockett references a research not too long ago printed in Cyberpsychology, Behavior and Social Networking that exhibits scheduling a break from social media results in important enhancements in well-being, despair and anxiousness.
Construct a Routine That Works for You
After discovering out how a lot time they’re spending on social media, customers ought to attempt to pay shut consideration to what they’re feeling when scrolling by way of social media.
“In case you really feel lonely, ignored, anxious, jealous, mistreated, traumatized, indignant or depressed whereas on social media, it might not be the most effective place for you,” Crockett mentioned. “Contemplate deleting sure apps which are essentially the most adversarial. Set a floor rule that, for those who already really feel unhappy or harassed, don’t default to social media. Contemplate one other self-care exercise as a substitute.”
Self-care actions that may change social media might embrace taking a stroll outdoors, studying a e book, journaling, training yoga or meditation, calling family and friends, inviting a good friend to dinner, volunteering locally, or becoming a member of group teams.
Lastly, Crockett encourages individuals to ask themselves what position they need social media to play of their lives and take into account steps they’ll take to make this occur.
Listed below are some suggestions she suggests for constructing a routine:
- For individuals who work in social media, give attention to scheduling time to take care of social media duties after which placing social media away for the day.
- Set every day closing dates on social media and keep on with these limits. After the every day time restrict is over, transfer on to different actions.
- Sharing part of your story on social media platforms could be dangerous. Ensure to share in a approach that’s secure.
- Keep away from social media use about an hour earlier than bedtime, and don’t scroll by way of social media whereas in mattress. Extreme use of social media and digital units near bedtime can negatively influence the standard of sleep and quantity of sleep that one will get.
- When deciding which accounts to observe, take into account the aim the account serves and decide why that account is vital to observe. If there may be not a transparent reply to those two questions, it could be time to unfollow these accounts.
Establishing wholesome boundaries with social media platforms may also help customers tailor their social media expertise to make it a more healthy place for them.