There are millions of people who use social media daily. They post, scroll, comment, and share. At first, it is fun. It gives people a sense of connection to one another. It allows news and entertainment. Then over time, it goes from a habit to something more. Stopping becomes a challenge. So, the experts call it “social media addiction.”
Many people check their phones every few minutes. There is some kind of urge to check it. They scroll for hours without realizing it. They get upset if the internet is down or their batteries are dead. So what’s happening in the brain? Why does it become so difficult to stop?
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What Does Social Media Addiction Mean?
Social media addiction refers to using an app or website too much, or in an uncontrolled manner. Either the usage is too much, or there are insatiable urges to see or check something, etc. Not everyone who uses social media has an issue. But someone who has a social media addiction has an issue because even when it is too much, or they want to stop they go back to it.
Social media addiction can affect sleep, attention/concentration, and health. It can affect relationships. Some people can feel anxious without their phones. Some people feel sad or empty when they don’t get “likes” on their posts.
It starts slowly.
When people begin using social media, most do so for enjoyment. They want to unwind, to communicate, to connect, etc. Then, they use it more and more, and gradually, it becomes a habit.
They will check it in the morning. They will check it before going to sleep. Or, they will check it while eating. The habit gets very strong. Their brain starts to crave comments, and it does so repeatedly.
Likes and Comments feel good.
Social media provides instantaneous feedback. A like, a comment, and a share all feel like a reward. This pleasing sensation produces a happy response, but it also makes people feel important and seen.
As a result of this, people post more. They want likes, and they are waiting for comments. This creates a reward cycle, the more they receive feedback, the more they want.
Fear of Missing Out
Another reason people stay online is due to FOMO. FOMO means fear of missing out, people are worried they are missing some important aspects. People have the need to believe that other people are having more fun.
As a result, they want to continue to check social media. They want to stay apprised of everything at all times even though doing so is only going to lead them to experience more anxiety and stress.
Endless Scrolling Captures Mental Attention
Social media never ends because it never stops producing content. There are posts, videos, or stories continually happening, and the brain is hypnotized. You could put in an hour of scrolling and think you have only been on for a few minutes. That is difficult to turn off. You just scroll endlessly.
Numerous apps are designed to keep your attention. They feed you content you are interested in and keep you scrolling. They give you more things to look at. Also, they will play videos automatically. In this instance, when you become absorbed in an App you could easily spend more time than you planned.
Psychology: The Reward System in the Brain
Psychologists explain that your brain functions as a reward system. Every time you do something fun or enjoy yourself, your brain releases a chemical called dopamine. This is the good-feeling chemical and is the way the brain motivates us to keep happening in that area of activity.
Social media is set up with small rewards systemically. There is a new post, a friend like, or a message. All of these are small tasks that will give you a minor hit of dopamine. Your brain will start to chase this dopamine because it wants you to feel good. To an extent, addiction can develop. The brain can trick you into thinking it needs social media to feel good.
Impact on Mental Health
Many social media users feel alone. They connect with hundreds of friends online but have few in real life. Users also feel pressured to post pictures of what seems to be their perfect life. This can make even the minutiae of life stressful. Some social media users may even become perpetually depressed and anxious from scrolling endlessly.
Losing Focus in Daily Life
Social media disrupts real life. People cannot concentrate on work or school. They get distracted easily; every beep and notification pulls their attention away.
This also affects sleep people scroll well into the night. They stay awake longer because of the bright screens. The brain does not realize it is switching from being awake to going to sleep. Hence, sleep may be poor and tiredness increases.
Psychology: Habit Loops Create Addictions
Psychology explains that with time, the brain develops habit loops. A habit loop has three parts: trigger; action; reward.
For example:
Trigger: You feel bored
Action: You check your phone
Reward: You see something interesting.
This loop continues to repeat. The brain remembers the reward at the end of the looping process. So when you next feel bored, your brain expects the same fun reward. Over time, the habit becomes automatic. That is how a habit can become an addiction.
How to Know If You Are Addicted
Here are some indicators that you may be addicted:
You have checked your phone many times, often for no reason.
You feel upset if you cannot access social media.
Or, you scroll even though you feel tired or have things to do.
You cannot remember what comes next or how much time has already passed.
You have placed too much value on people’s reactions to a vulnerable state.
If these signs resonate with you, then you need to take a break.
How to manage your social media habits
The good news is that you can take back control. You do not have to delete every app. You just have to find control.
It starts with limits. Use your phone at certain times only. Make sure notifications are turned OFF. Avoid using your phone at meals and when studying.
Track your usage by using an app that tracks your screen time. This way, you will know how much time you spend scrolling.
Change the Behaviors
When you want to pull your phone out to check Social Media, do something instead. Go outside. Talk to someone. Drink some water. Stretch your body. It takes time for our brains to create new habits, but it doesn’t have to take long. If you take small steps, your brain switches on quickly. The urge will become less, and the focus will come back.
Spend Time Offline with Humans
We need real human connection. Talk to someone in person. Listen to someone without distractions. Laugh with your friends, and show affection to your family.
Those moments create lasting memories, and their purpose is to help build strong relationships. They give you that feeling, a feeling of being connected without the use of a screen.
Social Media Can Be Used for Good
Not every aspect of social media is negative. Social media has some rewarding elements. It raises awareness. It shares valuable knowledge. Moreover, it gives a voice to people.
But let’s use social media wisely. Follow people who uplift you, and unfollow people and organizations who deplete you. Share information that inspires and educates. So, make your online space a positive one!
Final Thoughts
Social media links the world together in ways most of us never thought possible. However, when it controls us instead of us controlling it, it can be destructive. Although the tendency to be addicted starts much slower, it can silently grow into something you cannot escape. But through awareness and action, it can be stopped.
Psychologists understand that humans are rewarded by dopamine released by the brain, which is why we chase this high and crave responses from others. Psychologists also understand that with effort, people can change their habits. It does not mean you are bad, weak, or flawed. Hence, it means you can take control.
So hold on. Think. Make small changes. Create balance. Choose authentic experiences over aimlessly scrolling through a screen.
You deserve peace. And peace starts when you take ownership of your time and mind.
