The Influence of Social Media
Over the past decade, social media have become integral to our daily lives, allowing us to share experiences and stay connected across distances. However, we are increasingly aware of their significant impact on our time and mental well-being. Why is it so challenging to disconnect and engage in other activities?
The Brain’s Reward System
Our brain’s natural reward system ensures survival by recognizing essential stimuli (e.g., water, food, social interactions). It releases dopamine, a mood-affecting hormone, upon receiving these stimuli. This system helps us remember and seek out pleasurable experiences. Addictive substances can hijack this system, providing intense and quickly attainable rewards that disrupt natural processes. Similarly, social media can affect our brains like addictive substances. The rewards from likes, comments, and engaging content (e.g., short videos) are more intense than regular stimuli, leading to higher dopamine release.
Social Media as a Distraction
We often turn to social media to change our mood or distract ourselves. Whether bored on public transport, unwinding after a long day, or trying to escape intrusive thoughts, social media provide quick and intense stimuli that improve our mood. This rapid dopamine increase creates a cycle of returning to social media for that quick fix, even when we intend to do something else.
The Rewarding Nature of Social Media
Our self-esteem is shaped by our environment from childhood through adulthood. Early on, we seek approval from parents and family, later from peers. Social media offer a sense of acceptance through likes, comments, and followers, which can feel especially rewarding if we lack sufficient love or respect in our daily lives. This can enhance the addictive nature of social media, driving us to seek these pleasant feelings more frequently.
Feelings of Sadness and Loneliness
Despite connecting us to others, social media can paradoxically contribute to feelings of loneliness and isolation. Seeing only the curated, happy moments of others’ lives can make us feel inadequate and lonely in our imperfect realities. It’s important to remember that social media often present filtered snippets, not the full picture of someone’s life.
Understanding the psychological mechanisms behind our social media use can help us develop healthier habits and improve our overall well-being. If you find it challenging to manage your social media use, consider seeking support from a mental health professional.
The Impact of Social Media on Productivity
University studies demand significant responsibility and self-discipline. However, excessive pressure can lead to feelings of overwhelm and fear of failure, resulting in procrastination. Social media offer a quick escape from academic discomfort, providing short-term stress relief but often consuming valuable time needed for assignments. This can lead to increased time pressure and reduced productivity.
Strategies to Manage Social Media Use
- Assess Your Online Time: Reflect on how much time you spend on social media. Are you satisfied with it, or do you want to make changes? Set daily goals for social media use and designate specific times for it.
- Schedule Social Media Breaks: Allocate periods without social media, such as weekends or evenings after 8 PM. Inform your contacts about your availability to manage expectations.
- Set Alarms: Use alarms to limit your time on social media. When the alarm rings, switch off the app and focus on other activities.
- Turn Off Notifications: Disable notifications and check them in designated bursts to reduce distractions.
- Increase Access Difficulty: Remove social media apps from your main screen or use blocking apps like Freedom or RescueTime to limit access.
- Identify Alternative Activities: List activities that are more meaningful or enjoyable than social media. For example, invite a friend for a walk, read a book, or watch a movie instead of scrolling.
- Use Time-Management Apps: Schedule important activities using time-management apps. Completing necessary tasks can reduce guilt associated with social media use.
By implementing these strategies, you can better manage your time and reduce the negative impact of social media on your mood and productivity. If you find it challenging to control your social media use, consider seeking support from a mental health professional: Psychological counselling for foreign students – CIPS ČVUT
Mgr. Lenka Oppová