As a psychologist who has studied the perils of online interactions and has observed the effects of social media (mis)use on my clients’ lives, I have six suggestions of ways people can reduce the harm social media can do to their mental health.
1. Limit when and where you use social media
Using social media can interrupt and interfere with in-person communications. You’ll connect better with people in your life if you have certain times each day when your social media notifications are off – or your phone is even in airplane mode. Commit to not checking social media during meals with family and friends, and when playing with children or talking with a partner. Make sure social media doesn’t interfere with work, distracting you from demanding projects and conversations with colleagues. In particular, don’t keep your phone or computer in the bedroom – it disrupts your sleep.
2. Have ‘detox’ periods
Schedule regular multi-day breaks from social media. Several studies have shown that even a five-day or week-long break from Facebook can lead to lower stress and higher life satisfaction. You can also cut back without going cold turkey: Using Facebook, Instagram and Snapchat just 10 minutes a day for three weeks resulted in lower loneliness and depression. It may be difficult at first, but seek help from family and friends by publicly declaring you are on a break. And delete the apps for your favorite social media services.