While there are mental health benefits to social media, studies regarding negative consequences are also well documented. A vast majority of Americans have indicated that they could use a time-out from social media, with research confirming that this may be a good idea. Randomized controlled trials have shown that even a one-week hiatus can improve wellbeing and alleviate symptoms of anxiety and depression. Meanwhile, individuals with certain mental and behavioral health disorders may need to abstain for longer until they are able to manage harmful emotional responses to triggers that are ever-present on Facebook, Instagram, TikTok, and X.
We generally all agree that a mental health social media break can be beneficial. There’s just one problem – not everyone is able to partake in a blackout for a few days much less a week, month, or longer. Not only has social media become a critical tool for professionals and entrepreneurs, it may be one’s primary form of interpersonal communication. Do you land in one or more of these categories? If so, and you’re concerned about your mental wellness when using social platforms, you need a strategy that will allow you to continue daily-active-use that does not incite strong feelings of anger, irritability, anxiety, stress, and depression. Please read ahead to unlock the tools needed to make it happen.
6 Tips to Managing Negative Mental Health Effects of Social Media When You’re Not Permitted to Take a Break
I. Learn to Manage Feelings Through Counseling
We normally conclude articles with a call to action to speak to a mental health specialist. However, it’s important to flip the script this time around as it’s the foundation for how to proceed with your new social strategy. By initiating online counseling today, you will learn valuable skills that will help you manage negative feelings prior to logging-on to social media tomorrow. The following are common feelings and emotions experienced by those who self-report as needing to take a break from social media:
- Anxiety and stress over exposure to content regarding current affairs (politics, war, etc.).
- Anxiety over exposure to content that may reflect upon self-image.
- Anger and irritation that manifests in response to innocuous content shared by others.
A Kindbridge Behavioral Health care coordinator is available right now, and will connect you to a counsellor who specializes in the management of feelings and emotions that you experience on social media. Your initial assessment will also uncover underlying conditions that may be the root cause of why you’re easily trigged by exposure to content on social media. Call +1 (877) 426-4258 or email [email protected] to get started.
II. Stop Hate-Following
“Hate-following” is an expression used to describe a phenomenon that occurs when people follow others on social media for no other reason than to experience a strong and negative emotional response. People hate-follow those who make them feel angry, irritated, and jealous. Individuals hate-follow politicians, activists, newscasters, celebrities, and influencers who have become popular solely by creating social media content. People even hate-follow those in their own professional, social, and familial circles (more on this below).
Why on earth would anyone choose to view and listen to the ramblings of someone that causes anger and irritation? Research confirms that anger can initiate the same relative “rush” that thrill-seeking activities provide. Anger can trigger dopamine reward receptors in the brain, and can become as addictive as gambling, extreme sports, and even substances such as cocaine and methamphetamines.
The next time you open social media apps, unfollow and block every “aggravating” profile that you currently follow that is not critical to your profession and interpersonal circle. The urge to check-in on them will quickly be replaced by emotional relief of not being exposed to their content.
III. Unfollow Profiles that Promote Problematic Activities
Some of you have problematic relationships with certain activities that compromise your mental health. When you follow profiles that promote these activities, attempts to abstain are thwarted. Examples of activities that vulnerable persons may have a concerning compulsion towards include the following:
- Casino gaming
- Sports betting and daily fantasy sports (DFS)
- Video gaming
- Day trading (stocks, currency, crypto)
- Consumption of pornography
- Consumption of mind and behavior altering substances
Social networks are riddled with nano, micro, marco, and mega influencers who promote these activities. If you are vulnerable to developing compulsive behavior (an “addictive personality” as some call it) you should unfollow and block influencers accordingly. For example, Kindbridge has created a list of celebrities to unfollow for problem gamblers to use as reference.
IV. Unfollow News Media on Social Media
No matter what side of the political fence you’re on, where you land on current events, and how you feel about the state of the world (climate change, the economy, etc.) there is little mental health benefit to be found in following mainstream news media on social media. Quite the contrary, in fact. Aside from the odd “feel good story”, news media incessantly reports on all that is wrong in the world. Even worse, is that most perpetuate narratives that create division between Americans. Look no further than the current political climate as validation of this. Compounding the issue, is that when they post stories, the comment sections ignite with fierce responses from followers. A large proportion of these individuals negatively interact with one another, engaging in insults and threats instead of participating in healthy dialogue. Steer clear. Don’t worry, if anything substantial in the world is happening you will find out through others in your social circle, minus the poisonous narrative.
V. Mute When You Can’t Unfollow
There are social media profiles that we are all beholden to follow for one reason or another. It may be a coworker, supervisor, or client (as applicable) but may also be a friend or family member. While the content they share may incite negative feelings, you realize that it would be uncouth or even hurtful to unfollow them. It can make things awkward at the next staff meeting or family reunion.
In this case, you can use social network features to mute, unfollow content, and restrict exposure without the individual knowing that you did so.
For example, Instagram’s MUTE feature allows users to stoping seeing Posts, Stories, and Notes:
Meanwhile, Facebook offers their own set of features to mitigate exposure to someone’s content, without breaking ties:
X (formerly Twitter) offers more of the same:
You can mute, unfollow content, and restrict exposure for as long as you desire. When you feel that this version of a “mental health social media break” has served its purpose and you’re able to manage your feelings, you can return to following profiles as you see fit.
VI. Alter the Algorithm to Feed You Health and Happiness
Meta’s properties along with TikTok and X run on algorithms that will feed you content that is based upon the digital footprint that you’ve formed through the years. While muting, unfollowing, and restricting exposure to certain profiles will eventually alter what each respective algorithm places in front of you, it’s not enough. You will invariably be exposed to ads and “organic” content that relates to the footprint you’ve created. This footprint will be cemented further if you continue with past content consumption behaviors, which is problematic if it brings about negative feelings.
Moving forward, only engage with and consume content on social media, streaming services, and other digital platforms (it’s all connected) that has proven to be healthy for you, and makes you happy. This is important because the strategy is not just about avoiding the negative, but promoting the positive. Content that is healthy to you that incites positive feelings may be related to passions of yours. These passions may include art, music, literature, cinema, physical activities, travel, and whatever floats your boat (maybe boating?) in a healthy manner.
Follow these steps to pave the way for a social media experience that supports your mental health:
- Only like, comment on, and share content that makes you feel happy and healthy.
- Only pause your newsfeed on content that makes you feel happy and healthy. Scroll quickly past anything contrary.
- Only follow profiles that create content that makes you feel happy and healthy.
- Only create and post content that makes you feel happy and healthy.
Get Help Managing Your Mental Health When Using Social Media
CALL +1 (877) 426-4258
OR
Email [email protected]
