6 tips on how to use social media and not harm your mental health

According to a new survey of Americans are Concerned about Potential Negative Impacts of Social Media on Mental Health and Well-being by the American Psychiatric Association, more than a third of respondents consider social media to be harmful to their mental health. Only 5% of the respondents believe that they have a positive effect on the psyche. Another 45% find both positive and negative points on social networks.

Two-thirds of respondents believe that using social media is associated with social isolation and feelings of loneliness. There is a study on Is social network site usage related to depression? A meta-analysis of Facebook – depression relations that overuse of social media leads to depression. Other scientific works find a connection between social networks and feelings of envy The interplay between Facebook use, social comparison, envy, and depression, a decrease in self-esteem The interplay between Facebook use, social comparison, envy, and depression and an increase in social anxiety Media Multitasking Is Associated with Symptoms of Depression and Social Anxiety.

I have observed patients abusing social media for a long time. And I can give you six tips to help you use the power of the Internet without harming your mental health.

1. Limit your use of social media

Social media abuse can be distracting and interfere with personal communication. You will be much closer to your friends and family if you set aside certain times of the day to communicate directly with them by turning off notifications on your smartphone (or putting it in flight mode).

Try not to check what is going on in your social networks, during joint dinners with family or friends, while playing with children or talking with loved ones. Make sure social media doesn't interfere with your work, distracting you from difficult projects or negotiations with colleagues. Finally, do not keep your smartphone next to your bed: it disrupts sleep.

2. Have a digital detox

Digital detox is when you take a break from using social media. Several studies have shown that even quitting Facebook for five days or a week can reduce stress The burden of online friends: The effects of giving up Facebook on stress and well-being and increase life satisfaction The Facebook Experiment: Quitting Facebook Leads to Higher Levels of Well-Being.

Every time you check social networks on your smartphone or computer, ask the question: "Why did I decide to do this now?" Train yourself to only go to Twitter when you need news, to Facebook when you need to contact someone, and so on. Social media is a tool that should serve a specific purpose.

5. Control the number of subscriptions

Surely since the time you signed up on social media, you have amassed a ton of online friends, and you have also subscribed to many channels and news sources. Some of this content is still interesting to you, but most of the posts only clutter up the feed and cause annoyance.

It's time to unsubscribe from unnecessary users on social networks, and then delete or hide friends with whom you do not communicate.

Most of them won't notice, so don't worry about offending someone. You will be better off.

A recent study has shown that users who read their friends 'posts on Facebook tend to compare their life with someone else's and experience negative emotions from this. The grass is always greener on my Friends' profiles: The effect of Facebook social comparison on state self-esteem and depression. But those who use social media to read funny stories or view funny pictures, on the contrary, reported an improvement in the mood of Social Media For Good? A Survey On Millennials' Inspirational Social Media Use. Conclusion: stop watching other people's lives, you better watch cats.

6. Give preference to real communication

Using Facebook to keep up with your cousin's life isn't too bad. But only if you remember to visit him live at least once every few months. Chatting with a coworker is fun too, but make sure the messages don't replace your face-to-face conversation.

When used thoughtfully and deliberately, social media can be a useful addition to your life, but only face-to-face communication with the person sitting opposite you can satisfy the person's need for communication. Without it, you will still feel lonely. Does Online Social Media Lead to Social Connection or Social Disconnection? and experience negative emotions.