Additional Piece: The Impact of Social Media on Mental Health and Ways to Limit Usage
In today’s digital age, social media has become an integral part of our lives. From connecting with friends and family to staying updated with the latest news and trends, these platforms offer countless benefits. However, recent research indicates that excessive use of social media can have detrimental effects on our mental health. With teenagers being particularly vulnerable, it is crucial for parents, educators, and policymakers to understand these effects and explore practical ways to limit social media usage.
The American Psychological Association and the US Surgeon General have recently issued health advisories, highlighting the concerning link between increased social media use among young people and its negative impact on mental health. Studies conducted by Iowa State University shed light on the potential benefits of reducing social media usage and provide a simple intervention to help mitigate its adverse effects.
The Iowa State University researchers conducted a two-week experiment involving 230 college students. Half of the participants were asked to limit their social media use to just 30 minutes a day and received daily reminders to assist them. The results were striking – the group that adhered to the time limit showed significant improvements in anxiety, depression, loneliness, and fear of missing out compared to the control group. Moreover, they experienced higher levels of positive emotions and a brighter outlook on life.
Ella Faulhaber, a Ph.D. student in human-computer interaction and the main author of the study, expressed her surprise at the comprehensive enhancement in participants’ well-being across various dimensions. She emphasized the effectiveness of a simple intervention like daily reminders in motivating individuals to modify their behavior and improve their social media habits.
The psychological benefits of cutting back on social media were not confined to those who strictly followed the 30-minute time limit. Participants who occasionally exceeded the limit still experienced positive effects. This finding suggests that it is not about achieving perfection but making a concentrated effort to reduce usage and pay attention to one’s social media habits. Douglas A. Gentile, a co-author and distinguished professor of psychology, supports this notion, drawing parallels with other fields like kinesiology and health where monitoring and quantifying activities have facilitated behavior change.
Many individuals who participated in the study shared their initial challenges when starting to limit their social media usage. Nevertheless, after overcoming the initial hurdles, they reported increased productivity, improved sleep patterns, and more meaningful face-to-face interactions. These accounts highlight the practical benefits of reducing social media consumption and further underscore the need to explore habits and patterns of usage to gain a deeper understanding of the impact.
Although previous studies have also examined the effects of limiting or abstaining from social media, many interventions require intensive monitoring or the use of specialized apps to block or restrict access. While these methods can be effective, they come with a higher risk of failure and may lead to feelings of deprivation. Gentile emphasizes the importance of maintaining some level of freedom and recognizing the positive aspects that social media can bring, such as connection with friends and family.
Faulhaber’s study offers a more practical approach to limiting social media usage. Rather than relying on external measures, individuals are encouraged to develop self-awareness and actively monitor their time spent on these platforms. To achieve this, Faulhaber recommends setting timers or utilizing built-in wellness apps to track social media usage. It is essential to acknowledge that sticking to a time limit is not easy, given the design of these platforms to keep users engaged. Therefore, giving oneself grace and persisting with limitations over time can yield significant benefits for daily life.
Expanding on the topic, it is crucial to consider how and when we use social media platforms. Further research can explore the impact of specific usage patterns and the long-term effects of limiting social media on individuals’ overall well-being. Moreover, understanding how people fill the time they gain from reduced social media usage can provide valuable insights and inform strategies to promote healthier habits.
Living in an age of anxiety, it is evident that mental health issues like anxiety, depression, and loneliness are on the rise. However, there are steps individuals can take to regain control and prioritize their mental well-being. By paying attention to the time spent on social media, setting measurable goals, and making conscious choices, anyone can reduce the negative impact and improve their overall quality of life.
Summary:
The American Psychological Association and the US Surgeon General have recently addressed concerns over the negative effects of social media on the mental health of teenagers. Iowa State University researchers conducted a study involving college students to explore the impact of limiting social media usage. The results showed that adhering to a 30-minute daily time limit and receiving daily reminders led to significant improvements in anxiety, depression, loneliness, and fear of missing out. Participants also reported higher levels of positive affect and a brighter outlook on life. While previous interventions often required intense monitoring or app usage, this study reveals the practical benefits of self-awareness and setting time limits on social media usage. Taking control of social media habits can positively impact daily life and well-being. Future research could explore usage patterns and long-term effects, as well as how individuals fill the time gained from reduced social media usage. It is essential to prioritize mental health by paying attention to social media usage and setting measurable goals.
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Last month, the American Psychological Association and the US Surgeon General issued health advisories. Their concerns and recommendations for teens, parents, and lawmakers addressed a growing body of research showing that two trends are intertwined.
Young people are using social media more and their mental health is suffering.
Iowa State University researchers found that a simple intervention could help. During a two-week experiment with 230 college students, half were asked to limit their social media use to 30 minutes a day and received automatic daily reminders. They scored significantly lower for anxiety, depression, loneliness, and fear of missing out at the end of the experiment compared to the control group.
They also scored higher on “positive affect,” which the researchers describe as “the tendency to experience positive emotions described by words like ‘excited’ and ‘proud’.” Essentially, they had a brighter outlook on life.
“I was surprised to find that participants’ well-being improved not just in one dimension but in all of them. I was excited to learn that an intervention as simple as sending a daily reminder can motivate people to change their behavior and improve their social media habits. “. says Ella Faulhaber, Ph.D. student in human-computer interaction and main author of the article.
The researchers found that the psychological benefits of cutting back on social media extended to participants who sometimes exceeded the 30-minute time limit.
“The lesson here is that it’s not about being perfect but trying hard that makes the difference. I think limiting yourself and paying attention are the secret ingredients, rather than the 30-minute benchmark,” says Faulhaber.
Douglas A. Gentile, co-author and distinguished professor of psychology, says their results fit with other research that has emerged from the fields of kinesiology and health.
“Knowing how much time we spend on activities each day and making something countable makes it easier for people to change their behaviors,” he says, citing Fitbits and daily steps as an example.
Many of the ISU study participants commented that the first few days of tapering were challenging. But after the initial boost, one said he felt more productive and in tune with his life. Others shared that they were getting better sleep or spending more time with people in person.
Self-limitation may be more practical
Gentile and Faulhaber point out that other studies have investigated the effects of limiting or abstaining from social media. But many of the interventions require heavy monitoring and the removal of apps or the use of a special app to block or limit social media. Like rehab for someone who is addicted to drugs, outside accountability can help some users. But it also carries a higher risk of failure.
“When a perceived freedom is taken away from us, we start to resist it,” says Gentile. He adds that cutting out social media also means missing out on some of the benefits it can bring, like connecting with friends and family.
Faulhaber says his study expands current research on social media and provides a practical way for people to limit their use. For anyone who wants to cut back, she recommends:
- Create awareness. Set a timer or use a built-in wellness app to see how much time you spend on social media.
- Give yourself grace. Recognize that it is not easy to stick to a time limit. Social media apps are designed to keep you engaged.
- don’t give up Limiting your social media use over time has real benefits for your daily life.
The researchers say it’s also important to take into account how and when we use these platforms. Future research could further explore this, along with the long-term effects of limiting social media and what people do with the time they gain.
“We live in an age of anxiety. Many indicators show that anxiety, depression and loneliness are getting worse, and that can make us feel powerless. But there are things we can do to take control of our mental health and well-being.” says gentle.
Paying more attention to how much time we spend on social media and setting measurable goals can help.
Jeong Eun Lee, assistant professor of human development and family studies, contributed to the article.
https://www.sciencedaily.com/releases/2023/06/230614220707.htm
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