When you feel the need to compare yourself to others due to what they show on their social media pages, that is social media pressure.
When you feel the need to gain likes, follows and shares just to validate your worth, that is social media pressure.
When you feel the need to portray an unoriginal lifestyle based on what others are doing online, that is social media pressure.
Social media pressure is a major challenge faced by different age groups with the continuous increase in social media apps. Unfortunately, despite its numerous benefits, social media also affects us negatively especially in relation to our mental health.
The constant comparison and excessive screen time has led to increased anxiety, depression, inferiority complex, etc.
To protect your mental health, you must learn how to handle this pressure wisely and avoid digital burnout. This blog post focuses on helping you do just that.
Understanding Social Media Pressure
Social media pressure can be explained as the excessive need to do, dress or act a certain way due to what you see online. You constantly try to meet the standards of what you see online and this can have a very negative impact on your mental health.
For example, you see an image of your friend in a Lamborghini, then you start feeling inferior and worthless.
Social media pressure goes beyond just comparisons. The urge to receive likes and follows is another example of social media pressure. You start judging your life and worth by the number of likes and comments you have. All these are one of the numerous ways social media has affected our lives.
Other effects of social media pressure is low self-esteem, poor body image, digital addiction, anxiety and depression, etc.
Nigerians spend an average of 3 hours daily on social media – THISDAYLIVE
How Can You Use Social Media Wisely?
Social media itself is not inherently bad. It can be a great way to learn, stay connected, build a brand, make a living, etc. But its negative effects can be seriously harmful to not just your mental health but your physical health.
Social media use will not be stopping anytime. Currently there are about 31. 6 million Nigerians on social media according to Statista.
This figure will only continue to increase yearly. New social media platforms will also keep coming up. This means the pressure is bound to increase.
To navigate this new reality, you need to learn how to use social media wisely.
Here are 5 ways to use social media wisely without affecting your mental health:
- Set Time Limits for Social Media Use: Many of us spend way too much time on social media. We are constantly on this app even at the expense of our mental well-being. While you do not need to completely stop using social media, you need to find a balance.
Limit the amount of time you spend on social media. You can use app timers, alarms and digital wellbeing tools to help you.
Reducing your screen time will significantly reduce the pressure that social media brings with it and help you enjoy it without affecting your mental health.
- Curate Your Feed: Social media algorithms will show you similar posts to what you constantly watch/read. If you constantly watch videos that makes you compare yourself to others or that intimidates you, the algorithm will keep bringing similar posts to you.
For example, if you watch videos of people showing up their houses and cars on TikTok, then you will keep seeing similar posts on your For You Page.
So, you have to be highly intentional about what you watch or read. If you find that watching a video or reading posts from certain people makes you unhappy and depressed, stop reading or watching those posts.
Watch/read posts only posts that would inspire and motivate you. Choose to unfollow, mute/block accounts that trigger comparison or negativity in you.
- Practice Mindful Scrolling: A lot of us spend time on social media just scrolling and scrolling for no reason. Some of us are also guilty of doom scrolling i.e. spending excessive time online reading/watching negative content.
The results of this is increased anxiety and mental stress. To overcome this, you need to use social media with intention. It shouldn’t just be a habit to overcome boredom or kill time.
Let your social media use have a limit. If you are online, focus on consuming content that helps and inspires you.
Focus on connecting and engaging with close friends and meaningful communities instead of chasing likes or trends.
- Build a Life Outside Social Media: Excessive social media use kills relationships and causes isolation. If you spend too much time on social media, you neglect your real-life relationships and interactions.
This can be very dangerous and can cause depression. Therefore, you must prioritize hobbies and interests outside social media.
Go out to events and hangouts. Maintain face-to-face interactions and relationships. The virtual world is just as it name implies virtual. Don’t neglect your life offline for your online activities.
- Develop Better Screen time Habits: To use social media wisely, you need to develop better screen time habits and practices. Some of them include reducing or limiting social media use at work, reducing social media use before bedtime, etc.
ALSO READ: What is Journaling: 7 Major Reasons Why You Should Start Journaling
How to Combat Digital Burnout
Digital burnout occurs due to excessive social media use and pressure. It is the ultimate effect of excessive screen time. Some signs of digital burnout are:
- Constant feeling of being overwhelmed by social media updates.
- Physical problems like Insomnia, chest pains.
- Decreased productivity or focus due to endless scrolling.
- Emotional exhaustion or stress caused by online interactions.
- Social media addiction.
Here are 5 ways to help you combat digital burnout:
- Take regular digital detoxes: Digital detox means to purposefully reduce the amount of time you spend on digital devices. To combat digital burnout, you need to take a step back from social media use.
For example, if you are active on 4 social media platforms, you may need to uninstall/freeze all or some of these apps.
- Use “Do Not Disturb” mode or turn off notifications: Social media platforms like Instagram and LinkedIn are always sending notifications and updates which can leave you anxious and lure you back to the app.
So, if you are really serious about your digital break, you need to turn off the notifications or use the ‘do not disturb’ button on your phone.
- Set rules for your social media use: Without rules, you end of spending way too much time mindlessly scrolling on social media. But if you set rules and stick to them, you will be able to reduce your screen time and have extra time to do more productive activities.
For example, you can decide not to use social media during work hours. This will help you focus and be more productive.
- Spend time outdoors: To combat digital burnout, you need to take a break and become more in tune with the real world. Focus on building offline relationships. Take up physical sports/activities and attend physical events.
- Seek support: Digital burnout is a problem that affects you mentally and physically. If you feel that you can’t overcome it alone or you are too dependent on social media, then you need to seek help.
There are support communities online dedicated towards digital detox. You can also talk to a therapist who can guide you and help you replace your digital habits.
Book a session with us and put an end to digital burnout in your life.
Conclusion
Social media pressure is a major problem affecting our mental health today. It can cause depression, anxiety and ultimately lead to digital burnout.
To overcome this pressure, you need to set limits to your screen time and develop better screen time habits.
By following the steps mentioned above, you will be able to enjoy the perks of social media with little/no impact on your mental health.
If you are experiencing digital burnout or finding it difficult to set limits with your social media usage, book a session with us to get confidential and effective care from our therapists.
We are always here to help you.