Social Media: From Anxiety to Empowerment
By: Maddy Sullivan
Social Media is ever-present in our lives. From walking around campus, to sitting in the dining hall, to relaxing in bed, students use their phones. I use my phone at all of these times, too. It is fun to see what friends from home are posting on Instagram, which meme you were tagged in on Facebook, and who replied to your funny Snapchat. However, prolonged usage of social media can not only waste time that could be used for face-to-face interaction, but it can also lead to increased anxiety, decreased self-esteem, and feelings of self-doubt. The “Compare and Despair” factor, and all too familiar Fear of Missing Out (or fomo), accompany the brief highs that social media offers.
With every Instagram you post comes your number of likes, with every Snapchat story comes the number of views you receive. I am forever grateful to social media for keeping me in touch with friends thousands of miles apart and family I do not often see, but as social media connects us it can just as easily exacerbate emotional stress.
For each night you choose to stay in and study, you see friends out having a great time. For each school break you spend at home, you see posts of far away vacations. We automatically compare ourselves to the carefully curated lives showcased on social media, developing an unhealthy relationship not only with social media but with our own confidence. Feeling as if we are not as fun, friendly, or successful as others because of posts on social media causes serious self-doubt and feelings of not being good enough.
Instead of being a creative outlet to share moments, social media can often feel like a competition of having the most fun and the best friends. With or without realizing it, you may be suffering from the adverse effects of social media. Here are some ways I am learning to manage social media-induced anxiety.
Take a Step Back
Perhaps you are familiar with the negative emotions described above and are aware of your relationship with social media, or maybe you are not sure if social media is contributing to feelings of anxiousness for you. In either case, the first step to a healthier relationship with social media is taking a step back and performing a check-up of sorts on yourself. Ask yourself these questions, “What do I get from social media? Do I post what I want to post, or so that people will think I’m insert: cool/pretty/fun/sporty/have friends? Do I compare myself when I see others’ posts? Most importantly: How do I feel after I’ve been on social media? ” By reflecting on these questions, you may uncover that social media is taking more from you emotionally than the gratification you get back. With your answers in mind, feel empowered that you can turn your social media experiences from draining to revitalizing.
Eliminate the Bad
You have identified that social media is causing some anxiety, now it is time to eliminate the negativity while still feeling connected and “on the grid.” Think about what social networking sites are decreasing your positivity, or simply not adding positivity. I recently decided that Snapchat was not increasing my happiness. It was not necessarily making me unhappy, but I found myself staring at stories when I woke up, between classes, and right before bed. I enjoy seeing what my contacts are up to, but watching stories to fill up time or distract me did not leave me feeling energized. I am sure I will re-download Snapchat at some point again, but for now, I am enjoying the refreshment of just a small decrease in social media. Think about accounts or apps that just aren’t making you happy. Why are they still a part of your life?
Emphasize the Good
Reducing social media anxiety is not all deleting apps and cutting back on time. Finding positive ways to interact with social media is just as important. I have been enjoying positive instagram accounts as a quick reminder during my scrolling to stay happy. Below are my top accounts for increasing joy and reducing stress.
Image via Instagram @subliming.jpg
@happsters - With short quotes, inspirational news headlines, and puppies every Friday, this account is a perfect blend of all things positive.
@subliming.jpg - Inspirational quotes in bold colors and fonts pop out on the timeline as a vivid “you got this!” reminder.
@positivelypresent - This creator posts original artwork with creative tips about positivity and beautifully illustrated quotes for an overall pleasant scrolling experience.
@walterthechi - Sprinkle some puppy love into your day with super cute rescue dog Walter and his calming chevron backdrops.
@natgeotravel - National Geographic’s official travel page features stunning night skies and sweeping landscapes as a gentle reminder that no matter how you may be feeling, the world is very big and very beautiful. A humbling way to shift perspective.
Manage Your Time
The most obvious, but perhaps the most daunting way to reduce social media anxiety is simply to reduce the amount of time spent on it. The most recent iPhone update has featured in Settings > Screen Time, where you can find a record of the time spent on your phone and even specifically on social media apps. This is an easy way to check your time and notice how much time you really are spending on social media. The update also provides “Downtime” settings to schedule time away from your phone, for example during studying or winding down before bed. Additionally, you can set time limits that will prevent you from accessing social media apps when you have exceeded the time limit set for yourself. These limits can always be adjusted if you find yourself overly-restricted. Just by being aware of the number of hours spent on social media, you will begin realizing how to better prioritize social media and in-person moments.
And Remember - Don’t Take it Too Seriously!
This advice sounds simple, but it is easy to forget; have fun! Be conscious that your social media use should be a joyful outlet, not a negative experience. Whether it be through temporarily (or permanently?) deleting apps that do not positively impact your life, hitting “mute” on those you harmfully compare yourself to, following accounts that do bring you happiness, or simply knowing when to put down the phone and spend quality time with friends, remember that social media is not everything. Our parents had happy, fulfilled lives without it, and our own children will have happy, fulfilled lives with whatever technology the future brings, too. Let social media enhance our being, and if it does not, let us be able to step back and live in the moment right now. This finals and holiday season, let’s recognize the joyful things in life, whether or not they come through a screen.
