Hate following is a modern term used to describe the phenomenon of consciously following profiles on social media that trigger feelings of irritation, anger, jealously, and judgement. It’s something that you have come to recognize that you struggle with, because despite the negative reactions, you continue to follow these profiles. You may even have unfollowed them in an attempt to remove exposure, only to follow them once more to witness your emotions get dragged into the dumpster. You’re not alone in this behavior, as each month thousands of Americans take a quick break from scrolling to Google “how to stop hate following”. Reddit groups have even been started to discuss the perceived addiction:
“I’m embarrassed to admit that I do this but I really need help. Does anyone else struggle with this? What’s your secret to stopping? […] For me, it’s like an addiction. It’s like seeing a brutal car accident on the highway and I can’t help but rubberneck and it feels almost like a bit of an endorphin rush. I struggle with influencers on YouTube and Instagram. Visiting subreddits that I know I’ll disagree with is also a problem. Deleting social media isn’t an option because I need it for my job.” (NoSurf on Reddit)
Unfortunately, hate following has grown alongside the intense sociopolitical divide in the nation. And while differing ideologies are often at the core of the problem, social status comparisons are also a motivator. Others are guilty of finding pleasure by witnessing another person’s misfortune (referred to as Schadenfreude) which is a branch of the hate following phenomenon. A somewhat healthier motivation is steeped in the need to understand the motivations and perspectives of those they dislike. But even then, the practice compromises one’s mental health if all that is attained in the exploration is a negative mindset.
To further complicate matters, is the fact that following social media profiles to express disapproval is linked to your brain’s reward system. Dopamine is released when you feel a sense of satisfaction, pleasure, validation, rightness, and righteousness . Ironically, you feel this way when exposed to (and express disagreement with) something that you are strongly opposed to. Dopamine piles up even more when people who have viewed your expressed disagreement either provide supportive or opposing reinforcement. On top of it all, your engagement on a hate-followed profile’s content functions a lot like online gambling. Yes, like online gambling. The uncertainty and variability surrounding your engagement (your wager) includes the potential for a negative reaction (a loss) or a positive reaction (a win). This further triggers dopamine in a manner similar to the thrill of online gambling. Lastly, the more you engage in this behavior, the more dopamine is released, which creates a viscous cycle.
As you can see, escaping the grip of hate following is much more complex than it appears on the surface. Be sure to share this article with those in your household, workplace, or social group who judge you for persisting.
So how can someone escape the destructive allure of hate following? By replacing it with easy to access, healthier, and more productive alternatives that also produce dopamine and other feel good neurotransmitters. Please keep reading.
5 Alternatives to Social Media Hate-Following that Are Actually Great for Your Mental Health
1. Love Following
What’s the opposite of hate following? You guessed it – love following. It involves filling your social media feed with the profiles of those you adore, including friends and family (logically) in addition to profiles of people, brands, and organizations that are associated with promoting wellness and positivity, especially as it pertains to your interests. For example, someone who cares deeply about the environment and sustainability may stop hate following an entity associated with anti-environment policy, and instead engage those that promote sustainability without having a comment section bloated with trolling and disagreement (i.e. Patagonia, Surfrider Foundation, etc.). The more you view and engage with this new content, the more the algorithm will shift to suit your new consumption behavior.
Admittedly, this suggestion may feel slightly saccharine and sentimental to some, but following positive social media profiles can contribute to better mental health. How? By fostering a sense of social connection with others who engage the same profiles that are associated with promoting wellness and positivity (as per above). Stanford Medicine reports that social connections are indeed associated with healthy releases of dopamine.
2. Passion Following
What are you passionate about? We don’t mean in a general sense such as a sports team or TV show, but specifically a hobby or interest that in a “perfect world” you would devote a large proportion of your time to because it brings you joy and getting better at it will elevate that joy. Examples include art (drawing, painting, sculpting, etc.), building, collecting, cooking, filmmaking, gardening, interior decorating, photography, playing a musical instrument, writing, and so much more. So while you may not be able to dedicate a large part of your life to this happiness inducing interest (yet) you can fill the “following” tabs on your social networks with profiles dedicated to them.
In being exposed to your passion during your daily scroll, you can practice visualization, imagining yourself being deeply involved in the activity, rehearsing the motions in your mind and feeling the coinciding positive emotions. Researchers have found that the human brain generally doesn’t differentiate between the experience of actually doing something and the visualization of doing it. When you visualize a task, the same brain regions activate as when you physically perform it. Since engaging in activities that align with your passions tends to increase dopamine levels in the brain, visualization can help tap into the associated feelings of pleasure and satisfaction.
3. Step Outside of Your Comfort Zone w/a Challenge
Evolve your passion from something you visualize with the aid of revamped social media usage into something palpable. You can do so by moving your life towards more tactile involvement in this passion, with the end goal of turning it into a part-time gig, full-time career, or entrepreneurial endeavor.
Yes, this will be a challenge and require that you step outside of your comfort zone, but that too is good for your mental health. Research suggests that taking on a challenge (particularly one relating to a passion) can be beneficial for mental health in that it can lead to increased self-esteem, improved mood, and a greater sense of purpose. Even achieving small yet challenging goals can boost confidence, release beneficial neurotransmitters, and help individuals manage stress and anxiety.
4. Replace Screen Time with Time Outdoors
While we have provided alternatives to hate following that occur online, be sure to limit unnecessary screen time (which increases the risk of exposure to negative triggers) by spending more time outdoors engaged in a physical activity. The research on this one is clear cut. Outdoor physical activity triggers the brain-body responses (including dopamine and serotonin releases) needed to fill the void left by abandoning hate following behavior.
We do understand that reducing social media screen time to go “play outside” is challenging to those with careers that require high-frequency usage. To account for this, we have prepared a helpful guide which you can access via the link below:
5. Follow Kindbridge to Greater Wellness!
In some cases, one’s inability to abstain from unhealthy social media engagement may be connected to underlying mental and behavioral health issues. This may include anxiety, stress, and depression. Further, anger related issues such as intermittent explosive disorder, oppositional defiant disorder, disruptive mood dysregulation disorder, and even PTSD can lead to heightened emotional responses, including animosity or feelings of hate towards individuals and profiles being followed on social media. If you know or suspect that you may struggle with one or more of these issues, an assessment from Kindbridge will help us formulate a customized counseling strategy that will make you feel better.
What if you don’t struggle with some cooccurring mental or behavioral health issue? Even so, your request for insight into how to stop hate following indicates that you could use a helping hand. We’re here for you too!
Connect to Kindbridge by reaching out for a FREE assessment via your preferred contact provided below, and follow us on Instagram for some positive reinforcement. And yes, we follow back. 😉
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