Increased Time Spent on Social Media: Unraveling a Regular Trend
In today's digital age, managing our time spent on smartphones and social media platforms has become increasingly important. Here's a guide to understanding the risks associated with excessive screen use and practical tips to promote digital wellbeing.
The digital world offers a variety of features to help us monitor our screen time. For instance, Android devices come equipped with the "Digital Wellbeing" feature, which allows users to manage their phone and social media usage effectively. Similarly, iPhones have the "Screen Time" feature that can be set up to limit time spent on social media.
However, it's not just about the amount of time spent online. The ANSES, a French public health agency, has warned public authorities about the risks of physical inactivity and sedentary behavior in youth, particularly those related to excessive screen use. Research shows that sedentary behavior encouraged by excessive screen use, particularly among adolescents, can lead to an increased risk of overweight or obesity.
But why is it so hard to put down our phones? The addictive nature of social media platforms is a significant factor. The sense of craving when deprived of social media use arises from its addictive nature, similar to substance addiction. Social media platforms stimulate the brain's reward system by releasing dopamine, a neurotransmitter associated with pleasure and reward. This release of dopamine creates a euphoria that users seek repeatedly, leading to cravings and withdrawal symptoms like anxiety, irritability, and insomnia when social media is restricted or stopped.
Excessive smartphone and social media use can negatively impact both physical and mental health. Mentally, it can lead to increased anxiety, depression, and mood disorders. Users may develop emotional problems such as irritability, mood swings, and feelings of loneliness and social isolation as they prioritize online interactions over in-person relationships. Adolescents are especially vulnerable due to ongoing brain development in areas responsible for impulse control and emotional regulation.
Content exposure can worsen mental health issues like body dysmorphia, self-harm, and suicidal ideation, particularly on addictive platforms with infinite scroll or autoplay features like TikTok. Social media addiction can elevate social anxiety by making self-worth and social status feel heavily dependent on online approval, while negative social experiences online (cyberbullying, conflicts) exacerbate feelings of helplessness and insecurity.
Physically, excessive smartphone use can cause sleep disturbances and fatigue due to prolonged screen time and disrupted circadian rhythms caused by smartphone overuse. It can also lead to sedentary behavior, decreased physical activity, and associated health risks.
Fortunately, there are several practical tips to help manage smartphone and social media use:
- Turning the screen face down during important tasks can help resist the temptation to pick up the device and check social media.
- Disabling notifications on social media platforms can help reduce the urge to constantly check the platforms.
- Replacing social media browsing with another activity, such as reading a magazine or talking to a loved one, can help reduce time spent on social networks.
- Blocking auto-play videos on social media can help regain control over time spent online and the content consumed.
- Users can check the time spent on networks on their device and set a time limit on iPhone or Android.
Remember, managing our digital wellbeing is about finding a balance that suits our lifestyle and promotes overall health and well-being. It's important to stay informed about the risks associated with excessive screen use and take steps to manage our digital habits. For more information, the Interministerial Mission to Combat Drugs and Addictive Behaviors provides essential resources on problematic screen use.
- The Digital Wellbeing feature on Android devices and Screen Time on iPhones are tools designed to help users manage their phone and social media usage effectively, aiming to prevent negative impacts on physical and mental health.
- Mental health, especially among adolescents, can be negatively affected by excessive smartphone and social media use, potentially leading to increased anxiety, depression, and mood disorders.
- To promote overall health and well-being, practical tips for managing smartphone and social media use include turning the screen down during important tasks, disabling notifications, replacing social media browsing with other activities, blocking auto-play videos, and setting time limits on phones.
