Do you need social media boundaries? - Social media and mental health
How to have a healthier relationship with social media
We live in a time where information and people are more accessible than ever before in the history of mankind.
The internet, particularly social media, has revolutionised how we learn and interact with the world.
Social media, when used mindfully, can offer so much:
Staying in touch with family and friends (despite distance or pandemic)
Building supportive online communities
Connects people with new events and work
Provides a platform to be heard - can be used to raise awareness of important social, political, and environmental issues.
Access to entertainment and inspiration… (cat videos).
However like most things there is a flip-side. When used excessively and unsafely social media has been found to fuel feelings of anxiety, depression, and isolation.
Using social media can be addictive because it triggers the brain's reward system by releasing dopamine, which is the ‘happy hormone’ that makes us feel good.
When we share something and get likes from friends and family, or when we watch a funny video, we experience a little rush of dopamine happiness. Many people start craving that good feeling and keep coming back for more. However when we don’t receive those likes or moments of joy, or experience dislikes and harmful content online, it can affect how we feel about ourselves.
Just to give you an idea, on average, people spend around 143 minutes each day on social media. That adds up to almost 2.5 hours of scrolling through platforms and apps every day. (And some people even spend as much as 5 hours!)
The risk with extended use is that we are more likely to experience that flipside and addictive nature of social media.
So what can we do!?
Setting boundaries around social media is one way to take back control of how it affects you and your life.
Boundaries are essential for protecting mental wellbeing and your time, in a way that helps you feel fulfilled and happy. Whether for yourself, young people, or a group you support, here are some boundary ideas!
Time Limits: Decide how much time you want to spend on social media each day. You can set a daily limit using built-in tools on your phone or through apps like StayFocused (iOS) or DigitalWellbeing (Android). This prevents scrolling endlessly and helps you focus on other aspects of life.
Notification Management: Turn off non-essential notifications to avoid constant distractions. (Limit notifications to calls and messages only)
Reduce your digital presence: Limit the number of platforms you use. Choose those that align with your interests or goals. It can be helpful to avoid signing up for every new app or platform, as it can become overwhelming. (I’m looking at you clothes/food shopping apps!)
Social Media Detox: Take breaks. It could be a day, weekend, or even a week without social media. This helps reset your mental state and prevents burnout from constant exposure.
No Scrolling Before Bed: Not only does the blue light emitted from screens affect your sleep cycle but engaging with potentially stressful content right before bed can interfere with restful sleep.
Boundaries with Others: Be clear with friends and family about your social media habits. If someone expects immediate responses or is overly active online, set expectations for your response times and availability.
While social media has its downsides, setting boundaries and using it intentionally can maximize its benefits.So go forth and set those boundaries!
Enjoy the process!,
Georgina