Problematic Social Media Use: When Should You Seek Help?

Many people have experienced answering the telephone while still undecided about whether they wanted to answer it. Browsing through email can turn into an hour, notifications can stop you from completing a task and going "offline" causes a slight anxiety.

Using social media has become common in today's world of technology. People use it for their job, to connect with friends, to stay informed of current events, and for entertainment. For the majority users, using social media fits nicely into every other activity of theirs. However, for others there comes a point when using social media becomes difficult to manage and a question arises; is this just a habit or is this something I should talk about with someone who specializes in this area?

What Is Problematic Social Media Use?

Even though heavy use and problem usage are both related concepts, they are different. Some individuals may be able to use multiple forms of social media for extended periods of time (e.g., hours) for purposes such as work, school, or their community and maintain total control over their usage. Other individuals may only use social media for shorter periods of time (e.g., minutes) but feel like they cannot stop themselves from using social media and develop feelings of sadness after they have stopped.

In general terms, problem usage of social media refers to a pattern of usage that involves a compulsion to continue using the medium even though the user experiences negative effects from continuing to do so. As a behavioural issue rather than a medical disorder, the amount of time spent using social media is secondary to issues of loss of control over usage, feeling distressed (e.g., sad, depressed, anxious) after usage, and how excessive usage affects one's day-to-day activities. In addition to how social media impacts an individual's psychological state, this is also the point at which social media and an individual's overall mental health will intersect.

Signs of Excessive Social Media Use: Patterns Worth Noticing

Understanding social media addiction is better understood as identifying patterns rather than creating a checklist. Most individuals will report they identify with several of the items listed; however, if you find yourself checking off many of them, then there could be some issues.

• Unable to cut down: If you continue to try and reduce your usage but cannot seem to stay with a plan.

• Using it to cope with negative emotions: If you continually turn to an app to help deal with depression, anxiety, or other forms of stress.

• Sleep disturbances: Waking up multiple times throughout the night to access apps.

• Relationships and responsibilities disruptive: If you've seen a decrease in the amount of time spent with friends, family, and work, or study related activities due to excessive social media usage.

• Irritability or restlessness: If you experience irritability (anger, frustration) when you're unable to use your phone, tablet, computer, laptop, etc.

• Constant comparison: If you notice that you spend most of your social media time comparing yourself unfavourably to others.

• Need more time: If you find that you need longer periods of time to feel satisfied.

Why Social Media Can Be Hard to Stop

Many online applications utilize a technique called "variable reward scheduling." In simple terms, variable reward scheduling means that every now and again you receive a little reward (for example, liking, comments, etc.) but when you don't get one right away, the likelihood of getting one increases as soon as possible. Research has demonstrated that this type of design creates stronger associations and habitual behaviours through activation of the brain's reward pathways.

Additionally, while using social media can sometimes provide temporary relief from emotional distress like, loneliness, boredom, it can create long-term problems as well. For example, after someone stops using their device, they often feel irritable or restless because they are looking for another source of comfort; essentially creating a vicious cycle where the person feels emotionally dependent upon the device.

When to Seek Help for Social Media Addiction

Consider asking for support if excessive social media use affects mental well-being, performance of daily tasks, safety, or interpersonal relationships. Such examples could be chronic low moods or chronic anxiety that occur as a direct result of excessive social media use; being unable to complete work assignments or schoolwork; difficulty maintaining healthy relationships due to an excessive amount of time spent using social media; or continued engagement with dangerous or unhealthy situations.

Additionally, seeking professional assistance is also reasonable if self-help methods fail to produce results.

You don't need to know whether you or a loved one has a diagnosis prior to seeking some form of psychological help. The uncertainty of wondering is acceptable as a first step, and a clinician can assist in clarifying the nature of the issue. This same rationale applies to parents or other caregivers who are concerned about their loved ones.

What Can Be Done: Support and Treatment

Support will depend upon the individual. Behavioural addictions commonly involve multiple components, and each component's applicability will vary by individual, which should be determined by a licensed professional.

• Professional assessment: An initial evaluation of the individual's patterns of behaviour including why they engage in these behaviours and how they affect their quality of life.

• Psychotherapy: Cognitive behavioural therapy (CBT), motivational interviewing and similar forms of psychotherapy can provide individuals with tools to recognize and manage their own behaviour related to their use of technology.

• Practical strategies: Establishing limits regarding usage, adjusting notification settings, and establishing "screen free" routines, especially surrounding sleep.

• Support for co-occurring concerns: Individuals experiencing issues of anxiety, depression, or sleep disturbances may require additional support to address their specific needs.

• Family involvement: Depending on the situation, family members and caregivers may want to be involved in order to facilitate an understanding of the problem and consistency of treatment.

Book Your Session at Adayu

If you have had thoughts about your social media use, or if someone close to you has expressed concerns regarding their social media use, consider scheduling an appointment with Adayu. We offer a safe space where you can express your feelings anonymously and take the next step towards recovery when it feels right for you.