But there are things you can do to help address it.
It is thought that a typical person spends 2 hours and 23 minutes each day on social media platforms. This accounts for 35.8 per cent of daily online activities. That’s a lot of time stuck on our devices, be that our phones, a computer or something else. Its therefore not surprising that we’re seeing an increase in the number of individuals suffering with what we call ‘social media burnout’ & FOMO ‘Fear of missing out’.
Social media can have a hugely negative effect of people’s mental health. According to research, 63% of people using social media say they feel lonely and 37% report feelings of FOMO. Parents are worried too, with 63% believing that social media is harmful to their children’s mental health.
Social media burnout is increasingly common in today’s digital age, where individuals may find it challenging to strike a balance between online and offline life. The pressure to maintain an online presence, coupled with the addictive nature of social media, also contributes to its prevalence.
We all know how easy it is to get sucked in by social media. Endless scrolling through our feeds is addictive. Over the years we have seen the need for social approval and gratification from others increase. We crave the dopamine hit we get when one of our photos or posts gets a ‘like’. Social media platforms are designed to provide a constant stream of posts and videos that never end, so it becomes harder and harder for us to step away.
Social media burnout can be defined as a state of emotional and mental exhaustion resulting from excessive use or exposure to social media platforms. Symptoms often include heightened stress, decreased motivation, feeling anxious, unable to focus on other things at times and a sense of overwhelm. This constant influx of information, comparison, and the pressure to curate a perfect online image and profile continue to contribute to the draining nature of social media.
The occurrence of social media burnout is rooted in the relentless nature of these platforms. The incessant notifications and the need to keep up with trends create a continuous demand for attention. The constant exposure to curated content can lead to unrealistic expectations and a tendency distorted perception of reality, adding to the psychological strain.
The duration of social media burnout varies among individuals. Some of us may experience it in short bursts, triggered by specific events or prolonged usage, while others may struggle with it persistently over more extended periods. It often depends on our own coping mechanisms, lifestyle, and our ability to establish healthy boundaries with social media.
Addressing social media burnout involves self-awareness and intentional actions. We need to establish healthy habits when it comes to what we consume digitally and how often we do it. Here are some of my most effective and easy to implement tips which should help alleviate social media burnout and help promote overall wellbeing:
- Set limits on screen time – you can do this through smartphone apps. Set realistic boundaries and limit the amount of time you will spend on social media. We all know it’s easy to lose track of time when scrolling so set a timer or an alarm that tells you when it’s time to come off and make sure you do.
- Practice digital detoxes – have a day a week (or even more if you can) where you stay off social media completely. Learn to disconnect when you start to feel overwhelmed. Remove the app from your phone if needs be and turn any notifications off. This will take away the urge to check your feed.
- Get unfollowing – remove accounts from your feeds that contribute to any negative feelings. Be selective about who you choose to see. Social media can cultivate feelings of jealousy and comparison, choose not to follow accounts that make you feel sad or inadequate. You are enough.
- Limit yourself to one or two platforms – choose the platforms that you most enjoy. Try to limit yourself to just one or two platforms, choosing those that make you feel happy and provide you with helpful and positive information. This also helps reduce that dreaded FOMO fear when really it is OK to not know everything that is out there or on trend.
- Engage in offline activities – cultivate real-life connections, get outside and participate in other activities. Meet a friend for coffee and a chat, go for a walk in the park or pick up a book. Giving yourself a break from online activities will leave you feeling more energised and refreshed.
Always seek professional support if you feel overwhelmed. If you would like further help, please do contact me today. I would love to chat with you. Helplines such as the Samaritans
(116 123) and CALM (0800 58 58 58) are also available if you want to talk right away.
