by Dr Branko Bojanic
Do you ever get that feeling where you just CAN’T STOP SCROLLING – you know you need to get off your phone. You may need to do something but you just can’t turn your phone off. You might be just laying on the lounge, sitting in your car just after parking at home, even sitting on the toilet???
Facebook, Instagram, Twitter, Snapchat, Tik Tok…. Take your pic. Today, the average Australian spends 1 hour and 45 minutes PER DAY on social media.
That’s over 12 hours a week….
THAT’S OVER 26 DAYS A YEAR purely on social media. WOW!
So what is this doing to our mental health? Is this a good or bad thing?
Well sure, there are absolutely many benefits of social media. Staying in touch with friends and family, building friendships and, sometimes, romantic relationships. Getting and sharing important information, such as health news or scientific information or staying informed about the current news.
The world has changed and improved since the introduction and expansion of social media.
However, the use of social media is very addictive and can have detrimental impacts on our health and wellbeing. Social media networks are known to cause stress in users, known as technostress. However, when faced with such stress, instead of switching off or using them less, people are moving from one social media platform to another – escaping the effects of their stress without addressing the true cause of which it originated.
Professor Tarafdar said “while it might seem counterintuitive, social media users are continuing to use the same platforms that are causing them stress rather than switching off from them, creating a blurring between the stress cause and the compulsive use”
This makes sense. The reason we constantly flick from platform to platform is to distract ourselves as a coping mechanism for stress caused by these social media platforms.
So what are some ways we can help manage and deal with this stress. Here are some action steps:
- Limit exposure – Spend a limited amount of time catching up on social media. Enjoy the time while you are on, but then make a conscious effort to avoid watching, scrolling or listening through. Monitor your use through apps such as Screen Time and give yourself a “social media budget” per day
- Get outside – Spend time outside each day WITHOUT phones or technology. Fresh air, vitamin D and physical movement are the best ways to reduce and manage stress
- Spend time with your loved ones/pet – This increases oxytocin (feel good hormone) and helps reduce cortisol (stress hormone). Again, spend time WITHOUT the use of phones or technology
- BREATHING – When you feel a bit run down or over stressed. Set a timer anywhere from 1-5 minutes and just lay down and focus on your breathing. Apps such as ‘Breathe’ (on apple watch) are fantastic. This can shift you into the parasympathetic nervous system (rest and digest) mode and reduce your stress effects
- GET ADJUSTED – Getting adjusted helps you ADAPT and DEAL with stress
