While social media is an integral part of our everyday lives, the question is: how can we find ways to overcome social media addiction while improving our real-life interactions?
Why should you?
Of particular concern are the effects of social media addiction among young people, where it is associated with risky behaviours such as drug use and poor academic performance.
However, there is still no standardised and generally recognised threshold for “unhealthy” use of social media. However, several studies have shown that the use of social media for more than three hours a day poses a risk of negative effects on the mental health of young people. These include attention disorders, anxiety, depression and, above all, self-esteem problems.
For adults, some experts even recommend limiting social media use to less than two hours a day. Longer use also leads to problems such as a shorter attention span, lower self-esteem due to social comparisons and disturbed sleep behaviour.
This post will share best practices and practical tips for balancing online and offline worlds and how to have a healthier relationship with digital media and real-life encounters.
What you can do yourself
- Self-analysis: Analyse your usage behaviour on social platforms and identify problematic patterns.
- Reasons: Think about why you use social media intensively and identify possible triggers.
Empowerment through self-control
- Time management: Set clear limits for the time you dedicate to social media and stick to them.
- Digital time-outs: Schedule regular breaks from social media to boost your mental health. Social media has been proven to shorten attention spans.
- Use tools: Use tools to help you limit time online and increase productivity.
Out into real life
- Develop alternatives: Develop healthy alternatives to social media use, e.g. hobbies, sports or social activities.
- Joint activities: Strengthen relationships, do things, socialise.
- Social skills training: If necessary, attend courses or workshops to strengthen your interpersonal skills. However, avoid toxic dating coaching sessions. They won’t improve your self-confidence.
- Active listening: Practise your ability to listen attentively and engage in conversations.
Those who use social media more consciously and cultivate real connections will make lasting changes to their everyday lives.
How do I recognise whether I am affected by social media addiction?
The signs of social media addiction can be varied, including FOMO, a strong urge to constantly check one’s online presence, feeling anxious or restless when unavailable, and neglecting real-life activities in favour of online activities.
Answer the following questions:
- Do you spend a lot of time thinking about social media or planning the use of social media?
- Are you spending more and more time on social media?
- Do they use social media to forget personal problems?
- Do they often try unsuccessfully to reduce their use of social media?
- Do you get anxious or worried when you don’t have access to social media?
- Do they use social media so intensively that it has a negative impact on their job or studies?
These criteria originate from similar behavioural addictions and can be applied to a possible social media addiction. However, this specific form of addiction has not yet been officially recognised in the DSM-5.
What impact can excessive use of social media have on my mental health?
Excessive use of social media leads to sleep disorders, anxiety, depression and impaired self-esteem. And it reduces attention span. It is important to maintain a balance in order to avoid mental health problems.
What specific steps can I take to reduce my social media use?
To reduce social media use, you can set specific times when you consciously go offline, set usage restrictions on your devices and devote yourself to alternative activities such as sport or leisure activities.
How can I improve my interpersonal skills to foster real connections?
Improving your interpersonal skills requires active listening, empathy and a willingness to have real conversations. By strengthening your communication skills, you can build authentic relationships.
Does it make sense to seek professional help to overcome my social media addiction?
Yes, professional help may be needed to overcome social media addiction. Psychotherapy can develop individual counselling strategies that are tailored to your specific needs and support you on your way to a balanced online-offline use.