by Melody Wright, LMFT

Have you ever found yourself feeling particularly sad, frustrated, upset, or just overall drained after browsing through Instagram or Facebook? There’s a reason for that. Recent studies have shown a correlation between social media use and depression. While Social Media apps themselves may not be causing depression, the amount of media that we consume may leave us feeling more insecure, exhausted, and socially isolated due to a lack of direct social interaction with others. All of these factors can directly contribute to feelings of sadness and depression. 

Spending an increased amount of time on Social Media apps can affect us in more ways than one. Depending on the accounts that you usually follow, seeing an influx of seemingly “perfect” individuals can affect how we perceive ourselves and our overall self-esteem. Constantly checking social media apps may also be creating disruptions in our day, which in turn creates an inability to focus on our tasks. This may lead to less free time to focus on things that bring us joy, such as connecting with others or spending quality time with loved ones. Increased screen time close to our bedtime may also create disruptions to our sleep, including less overall sleep time. Lack of sleep can at times be a contributing factor to depression.  

Now that you know how social media may be impacting your overall health and ability to connect with others, what can you do about it? If you want to work on decreasing your social media use, or being more intentional about the accounts you follow, try some of the following tips:

1. Set aside a specific time of the day to check your apps. This will help you limit your overall social media consumption and still give you time to check-in on your apps. If you can choose a specific day of the week where you don’t check social media at all, even better!

2. Spend time on a screen-free hobby. Whether it’s 30 minutes or an hour, set aside time every week to “unplug” and practice a hobby. 

3. Put your phone outside of your bedroom at night. Leaving your phone outside of your bedroom will minimize screen time use right before bed, helping you fall asleep faster and minimizing disruptions to your overall sleep.

4. Follow accounts or friends that add value. One of the positive things about social media is that you can choose who to follow and what content to see. If you find yourself feeling upset or overwhelmed by following certain accounts, try muting or unfollowing them altogether. 

5. As best as possible, try not to share everything going on in your life. Limiting what you post may help you be more present during important moments in your life where you would usually spend time trying to capture the “perfect photo” to post,  

Changing your social media habits and overall screen time can be really difficult, especially when you’ve made it part of your daily routine. If you’ve tried some of the strategies listed above and still find yourself taking in more screen time than you would like, you may benefit from some additional support. The therapists at Life By Design can help you create strategies to reduce your social media intake, and support any feelings of frustration or sadness that you may currently be experiencing. Schedule a phone consultation today for more information.