Staying Mindful on Social Media
Social media has become an inescapable part of modern life. Whether you’re checking updates on Facebook, scrolling through TikTok, or curating your Instagram feed, it’s easy to get lost in the digital noise. While it offers connections, creativity, and community, social media also comes with its fair share of challenges – from comparison traps to misinformation.
At its core, mindfulness invites us to pause, observe, and choose with intention. Applying this same principle to your digital life can be a powerful act of self-care. Here’s how to protect your peace, nurture your mental wellness, and thrive online:
Social Media’ s Hidden Toll on Wellness:
- The Comparison Trap
People often share only the highlights of their lives. Comparing your behind-the-scenes to someone else’s highlight reel can lead to anxiety, low self- esteem, or FOMO (fear of missing out).
- Doomscrolling
Endlessly scrolling through negative news or content can drain your energy, disrupt your sleep, and leave you emotionally exhausted. It’s a cycle that can be hard to break once you’re in it.
- Unrealistic Standards
Not everything you see is real. Photos can be heavily edited and facts can be misleading. With AI tools becoming more common, it’s hard to tell what’s real. Be cautious of false narratives and overly polished content.
Red Flags to Watch Out For:
- Mood shifts after scrolling: Do you feel drained, envious, or irritated after using social media?
- Compulsive checking: Do you find yourself reaching for your phone without thinking?
- Sleep disruption: Is scrolling the last and first thing you do every day?
- Validation seeking: Do likes and comments heavily affect your mood or self-worth?
- Neglecting real-life connections: Do you spend more time online than being present with loved ones?
Recognizing these signs is the first step toward reclaiming your wellness.
5 Ways to Draw a Line Between Online and Offline Life:
1. Set Clear Boundaries
Designate screen-free hours, especially during meals, right after waking up, or before bed. Most experts recommend avoiding screens for 30 minutes to an hour before bed.
2. Curate Your Feed
Follow accounts that inspire peace and positivity. Unfollow or mute content that leaves you feeling inadequate, angry, or overwhelmed.
3. Check-in With Yourself
Before opening an app, ask: “Why am I going online right now? What do I need?” You will often find that you are distracting yourself from unpleasant feelings like boredom, hunger, fatigue, or frustration. Look for a way to address the root cause of these feelings instead of distracting yourself with social media.
4. Limit Notifications
Turn off non-essential alerts to reduce constant distraction and anxiety. Before you get too invested in something that popped up on your phone, ask yourself – “how important is this really?”
5. Practice Digital Detoxes
Regularly take short breaks from social media to reconnect with your offline life and mind. Try deleting social media apps from your phone for the duration of your digital detox.
Remember That Social Media Exists to Serve You, Not Control You
Mindful social media isn’t about quitting – it’s about choosing. Choosing what you consume, how you react, and when to step back. When used with intentions, social media can be a tool for inspiration, connections, and creativity. But your wellness should never be sacrificed for the sake of staying “in the loop.”
Protect your peace and wellness. Remember that you are allowed to log off.
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Resources:
Chesney, R., & Citron, D. K. (2018, July 21). Deep Fakes: A looming challenge for privacy, democracy, and national security. SSRN. https://papers.ssrn.com/sol3/papers.cfm?abstract_id=3213954
Flaxman, S., Goel, S., & Rao, J. M. (2016, March 22). Filter bubbles, Echo Chambers, and online news consumption | public opinion quarterly | oxford academic. https://academic.oup.com/poq/article/80/S1/298/2223402
Mayo Foundation for Medical Education and Research. (2024, January 18). How to help your teen navigate social media. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/teens-and-social-media-use/art-20474437
Price, M., Legrand, A. C., Brier, Z. M. F., van Stolk-Cooke, K., Peck, K., Dodds, P. S., Danforth, C. M., & Adams, Z. W. (2022). Doomscrolling during COVID-19: The negative association between daily social and traditional media consumption and mental health symptoms during the COVID-19 pandemic. Psychological trauma : theory, research, practice and policy, 14(8), 1338–1346. https://doi.org/10.1037/tra0001202
Vogel, E. A., Rose, J. P., Roberts, L. R., & Eckles, K. (2014). https://psycnet.apa.org/record/2014-33471-001?doi=1. American Psychological Association. https://psycnet.apa.org/record/2014-33471-001?doi=1
Vosoughi , S., Roy, D., & Aral, S. (2018, March 9). The spread of true and false news online | science. https://www.science.org/doi/10.1126/science.aap9559
Disclaimer:
We want you to be well and to live your best life. The content in this blog is provided for the purposes to educate and entertain you: our very important reader. It is not intended as medical advice or as substitute for medical advice from a trained healthcare professional.
If you have a medical condition or are under the care of a medical provider, please always seek the advice of a qualified medical professional before undertaking a new health care regimen. To that point, never disregard medical advice or delay treatment for a medical condition because of something you read on this site.
Listen to your care providers as they know you and your conditions best. Thank you for reading!
The Team at BSDI