9 ways to stop social media addiction - with causes, signs and effects

There's no simple explanation of whether social media good or bad for you because it's such a pervasive influence on modern life, it has so many negative and positive impacts. But why social media is so addictive? 

It is assessed that 210 million people worldwide suffer from internet and social media addiction. Psychologists estimate that as many as 5 to 10% of Americans meet the indications of social media addiction. In the case of students, male students are more addicted to social media than female students.

But in 2020, so many of us trapped inside, helpless to meet friends in person and thereafter utilizing social media out of boredom and a wish to connect, our usage habits have gotten even miserable, depressing and desperate. In response to studies correlating social media usage to increased rates of mental health issues like anxiety and depression. But addiction is nothing new. 

What are the Causes of social media addiction?

• Lack of friends/loneliness 
• The social necessity of social media,
• The feeling of fulfilment, 
• Fear of missing out (FOMO)/ disconnected from others 
• The intertwining of social media and daily life.
• Depression and Anxiety / stressed 
• Boredom 
• Shyness / being an introvert 
• Being an exhibitionist 

Why social media is so addictive?

Many people ask this question. Let me say it briefly. Physically and mentally social media has impacts on our brain. According to various analysis, self-disclosure on social sites glares up the exact part of the brain that also excites while taking an addictive material like drug or alcohol. When someone undergoes something rewarding or uses an addictive material, neurons in the main dopamine generating areas in the brain are triggered, causing dopamine levels to increase. Therefore, the brain receives a “reward” and associates the drug or activity with positive support. This act of our brain helps you to be addicted to social media day by day. So Self-disclosure should have a limit.

Negative effects of social media on Mental health

1. The delusion that others are more popular due to the number of “friends” or “followers” they have. This delusion results in depression. Remember, don't believe everything you see on social media. Most of them are fake, extra show off and dramatic.
2. Seeing sights of a group of friends that you suppose yourself to be close to but you weren't persuaded to meet them. That kind of comparisons we make to others online is making us more depressed than those we make offline.
3. Social media users are often exposed to other demanding and glorified online self-presentation, which can, in turn, reduces the viewer's self-esteem. So there is a negative association between the addictive use of social media and self-esteem. Low self-esteem is associated with mental disorders.
4. Seeing Good results of others or wasting time on social media can cause bad academic results for students. Others social media wall may make it seems like everyone is gaining a victory at life except you. 
5. Excessive social media usage can lessen self-control. The more time we expend trying to tangle online the more we perceive like we are missing out.

Negative effects of social media on Physical health

1. Eyesight problem: The blue light emitted from most smartphones, tablets, laptops, harms our vision by damaging eyes retina and macular degeneration.
2. Fatigue: It's a feeling of tiredness or lack of energy or feeling sleepy or exhausted all time.
3. Lack of exercise: Being addicted to social media can make you lazy for doing your daily life activities. 
4. Distraction: You can easily be distracted and can not focus on your work.

What are the signs and symptoms of social media addiction?

 Addictive social media use will look much like that of any other substance use disorder, including 

1. Mood transformation like engagement in social media leads to a favourite favourable change in emotional health
2. Behavioural, mental, and emotional obsession with social media
3. Tolerance like the ever-increasing use of social media over time 
4. Withdrawal symptoms like experiencing awful physical and emotional symptoms when social media use is bounded or stopped
5. Disagreement and tension like interpersonal problems ensue because of social media usage),
6. Addicted individuals quickly revert to their excessive social media usage after an abstinence period
7. Spend a lot of time thinking about social media or planning to use social media?
8. Feeling more excited to use social media more and more?
9. Using social media to forget about personal problems, sharing a fake happy story to hide the real story.
10. Trying to reduce the use of social media without success
11. Becoming restless or troubled if unable to use social media
12. Adverse impact on somebody's job or studies?

How to stop social media addiction or spend less time online??

Ask yourself: you are controlling your social media either social media controlling your life? Take the next step according to your preferences.

Turn off your notification: Notification helps to rush into your phone. Use your phone when you need it. 

Limit yourself: There should be a limit to everything in our life. Any limitless usage or behaviour can cause imbalance. To balance you and your life, limit yourself.

Change the way you use social media:  Get used to a new pattern. Like stop sharing everything on social media, stop adding/ talking to unknown persons etc. 

Establish new hobbies: Social Media should not be the only way of passing free time. Start learning new things like gardening, singing, dancing etc. Make a new habit and hobby to be more Cheerful.

Check-in with friends and family in real life: Spend more time with your families, call your friends in your house or go to theirs. Do all these things for happiness, not to show off. Be concern with your real-life portfolio and happiness. Take care of your skin at home instead of editing photos for uploading. Understand what makes sense.

Make it a treat: After accomplishing anything, reward yourself through your social media. It can be the best reward to not get addicted.

Delete unused apps: Don't keep apps for using later. Delete them as soon as possible. If possible download some productive apps to understand your effectivity in a day. 

Read books: You can review the book you read, on social media, it will motivate you to read more books because of the intention of reviewing later.

Thanks for reading.