From Adanna Nnamani, Abuja
Social media addiction is a type of behavioral addiction that is characterized by excessive use of social media platforms. This addiction is typically driven by the neurochemical rewards that are associated with social media use, such as dopamine release in the brain when we receive likes, comments or other forms of social validation.
Addiction to social media can have detrimental repercussions on mental health, such as heightened anxiety, despair, and low self-esteem. The use of social media in excess can also cause physical health issues like eyestrain, migraines, and irregular sleep patterns.
Although it might be challenging to break a social media addiction, there are actions you can take to lessen your reliance on social media and reclaim your time and attention. Bellow are some tips that may help:
1. Establish goals
Begin by outlining precise objectives for yourself, such as limiting the amount of time you spend on social media to a certain number of minutes each day or only using it during certain hours of the day. It’s crucial to choose how much time you want to spend online each day and to stick with it. As you feel more at ease, you can gradually reduce the time limit.
You can do this by using a timer to set the amount of time you want to spend on social media, and when it goes off, you have to stop using social media. Another way is to download an app that will track your usage and limit your access.
2. Disable notifications
Disable social media app notifications on your phone or computer to avoid being continually interrupted by new messages or updates.
3. Establish a shedule
Plan out your daily activities, allotting time for socializing, working out, and working. This will assist you when it comes to staying on task and preventing online time wastage.
4. Identify the factors that make you want to use social media
Some things can cause the need to use social media. for instance, procrastination, loneliness, or boredom. Knowing your triggers will help you be more prepared to prevent them. Try reading a book or going for a stroll if you’re bored. Call a friend or member of your family if you’re feeling lonely. And when you’re putting off anything, consider concentrating on it rather than surfing around social media. Identifying your triggers can help guide your social media usage.
5: Avoid using social media when you’re feeling down
If you’re feeling sad, angry, or anxious, avoid using social media. These emotions can make addiction worse. Social media can be a trigger for these emotions, and it can also make them worse. If you’re feeling down, try to do something else that will make you feel better, such as talking to a friend, going for a walk, or listening to music. For example, if you’re feeling anxious about a test, instead of scrolling through social media, try studying for the test.
6: Find new hobbies
Find new hobbies that will keep you engaged and away from the internet. You could try reading, painting, or taking up a new sport.
When you have the urge to use social media, try to do something else instead. For example, if you’re bored, instead of scrolling through social media, try reading a book or taking a walk. If you’re feeling lonely, instead of looking at other people’s lives on social media, try calling a friend or family member. And if you’re procrastinating, instead of scrolling through social media, try focusing on the task at hand. By finding other activities to do, you can avoid using social media altogether. Don’t forget to give yourself some credit for avoiding social media too.
7. Try not to compare yourself with others
This is one of the main causes of social media addiction. People often compare their lives to that of others when they see their social media posts about their lives. It’s crucial to keep in mind, though, that social media is not necessarily an exact reflection of reality. On social media, people only share the greatest moments of their lives, and they frequently edit or filter their images. Therefore, avoid comparing your life to what you see online.
8: Set a limit for screen time
Avoid using your phone or computer right before bed because it can interfere with your sleep pattern. Try reading a book or practicing meditation instead.
You may, for instance, set a daily or weekly time limit on how much time you spend on social media. Additionally, you could place restrictions on who and what you follow. You can unfollow people who frequently shares offensive or upsetting stuff, for example. Take control of your use of social media by establishing limits rather than allowing it to dominate you.
9: Use apps
Use apps like Freedom or Off time to track and manage your use of social media.
10: Seek professional help
If you discover that you are unable to overcome your addiction, seek assistance from a qualified therapist or counselor. They can give you the resources and encouragement you need to beat your addiction.
Just keep in mind that it takes time and work to break free from social media addiction, but it’s well worth it to recover control over your time and attention and enhance your general wellbeing.
