Understand the Real Connection Between Anxiety and Social Media

 

Social media is a great way to stay connected with friends and family, but frequent use of these platforms has been linked to mental health problems like anxiety and depression.

When a person has anxiety about social situations, they often feel a strong desire to avoid them. These feelings of discomfort can develop into social anxiety disorder when they are not addressed effectively. Here We are sharing few practices which can be helpful to maintain your health.

Unplug

Technology has provided a great deal of convenience and improved many aspects of our lives, but too much of it can have negative effects. It can increase stress, cause insomnia, interfere with social relationships and impair work/life productivity.

Unplugging from technology is a good way to maintain a healthy relationship with it. It can help you feel less distracted and more present in your day-to-day life, but it can also be difficult to start.

If you're not sure where to start, the first step is recognizing how much you spend time on your devices. Set a goal to cut down on the number of hours you spend on your phone, computer or other devices. You may even want to designate specific areas of your home as technology-free zones.

Another way to unplug is to engage in activities that don't require your use of technology, like playing board games, art or even outdoor activities. These activities can help you connect with others, enjoy nature and practice mindfulness.

Mindfulness has been linked to reduced stress and depressive symptoms, so incorporating it into your unplugging routine can be a great idea. Additionally, it can help you develop a healthier, more balanced relationship with technology and prevent anxiety related to social media.

Whether you choose to unplug for a few hours each week or participate in an official National Day of Unplugging, it can be a great way to reconnect with your loved ones and improve your mental health. It can also help you find a balance between digital and non-digital activities, which can be especially important for teens who struggle with social anxiety.

Set Limits

If you are worried that your relationship with social media may be taking a toll on your mental health, set a few simple limits and try to maintain a healthy relationship with it. Some experts recommend limiting your time on social media to under 30 minutes a day to see positive results. Others suggest taking a break from your smartphone or using apps to track how much time you spend on each platform.

Keeping social media accounts off your home screen, logging out each time you use them and deleting the app altogether are all simple ways to limit your use. This helps to keep your phone from constantly being within reach, which can lead to unconscious scrolling behavior.

You can also find a way to manage your time on social media by setting a timer. Most devices allow you to configure a time limit for specific apps and receive notifications when you're close to hitting the limit.

Another tip is to consider why you are using social media. If you're using it to numb feelings or escape from reality, it's probably not healthy for your mental health.

In a study published in the Journal of Social and Clinical Psychology, reducing your social media usage to 30 minutes per day significantly reduced levels of anxiety, depression, loneliness, sleep problems and FOMO. This approach is less drastic than a complete detox, but it's worth trying to make it a part of your daily routine.

Then, think about how you can minimize your online time in the future. For example, you could listen to marketing podcasts or read blogs instead of scrolling through your favorite social media channels.

Similarly, you might look into hiring a social media manager to help you manage your online presence. This will give you an outside perspective and help you to better understand the benefits of a social media strategy.

If you notice that your use of social media is impacting your mental health, make an appointment to talk with a professional about how to set limits. These professionals can help you to screen for depression or anxiety and then recommend a course of treatment that will be best for your specific needs.

Replace Your Habits

Habits are the things that people do repeatedly over time, and they can become so ingrained into our routines that we don't even realize they're there. Changing habits is harder than breaking them, but it can be done if you're willing to work for it and have the support of others along the way.

If you have a bad habit that you want to stop, the first step is to figure out what the cause of it is. That's important because the cause can be something external, such as a specific event, or it can be something internal, like an emotion that you're feeling at the moment.

Then, you'll need to make a plan to replace it with a new behavior that is both beneficial and non-harmful. That's what I call "Habit Replacement Looping" (HRL), which is based on cognitive behavioral therapy, or CBT.

Once you've identified a new behavior, start tracking your progress. Track the number of times you engage in the new behavior, when it happens, and why you do it. It will help you understand the causes of your new behavior, and you'll be able to make adjustments to it as you go.

Aside from a new behavioral habit, you'll also need to put barriers in place to prevent yourself from reverting back to the old one. Those barriers could include changing your surroundings or making the activity unpleasant.

Another thing you'll need to do is set aside time to use social media and plan intervals when you'll step away from it. This might mean setting a timer on your phone to limit its usage, or leaving it in another room when you're spending time with friends or family.

The most effective way to change a habit is through awareness and repetition. That's why it's so important to identify the habits you want to break and then work on replacing them with healthier alternatives.

Remember the People You Love

In a world of constant updates and reminders, it’s hard to remember the people who matter most in your life. Whether it’s your spouse, a close friend or an old school buddy, spending time with them on a regular basis will keep you connected to what matters most in life.

Listening to your loved one is a great way to start a conversation, especially when you’re feeling anxious. Make sure you are genuinely listening to what they have to say, don’t interrupt or plan ahead and use eye contact as much as possible.

Using the right wording can make all the difference between a meaningful interaction and an uncomfortable, contentious debate. Try saying things like, “I can see where you are coming from,” and if they disagree, offer up a reason why.

The right words can be a real game-changer for any relationship. They can help you move forward in a positive direction, avoid arguments, and make the most of your time together.

While the best way to remember your loved ones is by face to face, you can also show your appreciation with an extra effort online. A thoughtful comment or a quick hello on your profile can go a long way in creating a bond with someone you care about.

Managing your anxiety and social media is no small feat, but putting in place the right tools will have you feeling more engaged and focused at work and home. Take the time to learn how your emotions are affecting your performance, and put in place a support system that will allow you to ride out the bumps along the way.