Written by: Amanda Levison, M.S., LMHC, LPC, CCBT
Social media is everywhere today. We’re constantly scrolling, and many of us rely on apps like Facebook, Instagram, Twitter, TikTok, and YouTube to stay updated. However, too much of a good thing can quickly become unhealthy. Too much of anything positive or negative can turn into something unhealthy. For starters, spending hours staring at a screen all day isn’t just a habit- it’s a strain on your body, especially your eyes.
If you work in an office all day staring at a computer and then go home and scroll through TikTok for hours, you may feel the strain on your eyes. Over the past decade, streaming services like Netflix, Hulu, Amazon Prime, HBO Max, Peacock, and more have added even more screen time. Depending on its severity and frequency, eye strain can cause headaches, stress, and other negative feelings that could impact your everyday life. If you’re struggling with chronic stress or tension from prolonged screen exposure, one of the therapeutic benefits of neurofeedback is its ability to help you manage stress, improve focus, and restore emotional balance.
Your eyes are essential, and protecting them should be a priority. This does not mean cutting out social media or binge-watching completely- it’s about balance. To get online or scroll through your social media outlet of choice, it is recommended to do it sparingly. Even getting yourself a pair of blue light glasses for looking at screens, in general, can be very beneficial. Small steps like these can make a big difference in keeping your eyes and mind healthy.
Social media, while useful, can also be incredibly stressful. So many people now prefer getting their news from social media apps more than ever, but the misinformation overload only increases stress levels. Constant information streams can overwhelm you, making it harder to process everything. One helpful tip is to limit your social media screen time to protect your inner peace, allowing you to regain control over your mental space and reduce stress.
A major reason is you do not always have control over what appears on your feed. Sure, there are ways to block posts or ads now, but you would have to see them before you can do it. Seeing uncomfortable posts, videos, and pictures depicting violence or inappropriate content could cause you immense stress and other negative feelings. To avoid this, resist engaging with distressing posts out of curiosity, as doing so feeds the algorithm and increases their presence on your feed. This applies across all platforms, so it’s wise to be mindful of what you click on and how much time you spend scrolling.
Although Facebook has become a staple for a few boomers and Gen Xers, it is very addictive. Scrolling through pictures, reels, and posts of people you know, ads, and people you may know is easy to do for hours. Very few Gen X-ers plague Twitter and Instagram but keep the attention of millennials and Gen Z-ers, and the same scrolling trap applies.
While TikTok is geared more towards Gen Z, it has a better-mixed population of different generations. Like the others, TikTok is a series of short videos that you could be scrolling through for hours and hours, which is a detriment to your attention span. Constantly watching ten-second videos may cause trouble focusing on work, in meetings, at school, or even just trying to watch a normal-length movie or TV show, as you may start to feel restless. You will often think of picking up your phone and scrolling instead of what you should be doing now. Occasionally, it is okay, but you should take breaks and put the phone down.
Ingesting too much social media can lead to you not feeling inadequate or comparing yourself to someone else, and that other person might not be in the same situation. Social media can also present unrealistic expectations for our bodies, routines, appearance, and work level. We live in the day and age of influencers and social media models, which, along with society, completely morph our views of what a person should look like or how people should live their lives.
It creates the false narrative that the human body and the human experience should be the norm when, in actuality, we are all completely different. Each person is shaped by their experiences, and forcing someone to fit a mold would be unethical and traumatizing in many ways. Social media can also lead to FOMO, the fear of missing out. If everyone else is on their phone scrolling through their feed, you want to join in to experience the latest meme, dance, or trend. It even exposes you to parts of people’s lives you were not invited to participate in.
If coworkers went out after work and you went home to take care of your family, this could also cause you to feel FOMO. On the other hand, social media can inspire you to try something new, so that’s why it is encouraged to view social media in moderation. All social media apps can provide both stressful and stress-relieving experiences.
If you’re spending too much time on social media, here are some practical tips to help you manage your screen time:
Curate your Feed: If you see someone posting something triggering for you or that you do not like, mute, block, or unfollow them. Your social media experience should be uplifting—filled with content that inspires and brings you joy. Even if you enjoy a bit of the drama, shut it off for your mental respite. You might notice that your mood shifts based on what you see on your feed. Surround yourself with positivity and try engaging in the good things you see on your feed.
Take a Break: Taking a social media break can feel daunting, especially when it’s such a big part of daily life. Start small- choose one day a week to stay off your feed. If that feels too difficult, sign out or temporarily delete the app from your phone to remove temptation. Another idea? Keep social media limited to your computer or tablet instead of your phone, making it less accessible throughout the day.
Set Time Limits: Social media can become addictive; sometimes, you don’t realize how long you’ve been scrolling. Try setting a timer or creating specific “social media hours” for yourself. Another suggestion is to set daily time limits on your phone so that when you reach them, your phone will lock the apps until the next day. Turn off your phone at dinnertime or an event with your kids. That way, you can be fully present.
Turn Off Notifications: Notifications can feel impossible to ignore—our instinct is to check them immediately. Turning them off can help limit how often you check your phone, giving you more control over your time and focus. By silencing these alerts, you reduce the pressure to constantly check apps, allowing you more freedom to focus on other things. A digital detox can be a powerful step in reclaiming your attention, improving your mental well-being, and fostering better productivity.
Leave Your Phone in Another Room: We have all heard the saying “out of sight, out of mind” at some point, and it works for some people. To avoid this, turn off your phone or device and leave it in another room. This allows you to be engaged with those around you instead of focusing on your phone.
Don’t Scroll Before Bed: It is also stated frequently that we shouldn't look at our phones and scroll right before going to bed. Instead, read a book or thumb through a magazine. This will not only give your eyes a break but also help you wind down, so you get a more restful, calming sleep.
How Does Social Media Affect Mental Health Negatively?
Social media can take a toll on our mental health by encouraging unhealthy comparisons and creating unrealistic expectations for ourselves. It can also add to the stress of a busy and demanding life.
Here are some warning signs that you are being impacted negatively by social media
Spending more time on social media than with your real-world friends
Comparing yourself unfavorably with others on social media
Comparing your life unfavorably to the way others live
Participating in cyber-bullying
Being distracted at school or work
Having no time for self-reflection
Engaging in risky behaviors to gain likes
Exposing yourself to strangers
Suffering from sleep problems
Inability to socialize with others
Worsening symptoms of anxiety or depression
Using social media as a way to avoid real-life problems or emotions
Feeling overwhelmed or mentally exhausted after using social media
Constantly seeking validation or approval through likes or comments
If you notice that two or more of these signs affect you due to social media, consider limiting your app usage. While it might initially feel challenging, the benefits of making this change are worth it. Many people who have taken a step back from social media report improved sleep, more quality time with loved ones, and the opportunity to explore new activities.
At Neurofeedback & Counseling Center in Harrisburg, PA, we provide online counseling in Pennsylvania and Florida, along with neurofeedback, to help you manage stress, improve focus, and foster emotional balance. With professional support, you can navigate this change and improve your overall well-being.
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