How do You Know if Social Media is Controlling You?
While the usage of social media has been normalized, many people would argue that their social media usage is uncontrollable. There is also evidence that it contributes to “brain rot” (a phenomena in which the brain does not function as efficiently) and lessens one's ability to engage authentically in social situations. Social media activates the brain in a manner that encourages continued usage, leading to activation akin to addictive patterns.
How does social media control you?
Social media works by activating your dopaminergic reward learning circuits. Dopamine is the “reward” chemical in the brain. When this pathway is triggered, there is a sense of achievement in response to task completion.
Continuous social media use triggers the release of dopamine again and again and again until you become blunted to its effects. This keeps you scrolling, looking for content that will trigger increasingly high bursts of dopamine. These dopamine hits promote brain activations. In combination with the screen’s blue light, which limits production of natural melatonin (the chemical in the brain that makes you tired), and promotion of social comparison (a process which triggers the brain and body to feel anxious), social media usage at night can impair the process of falling asleep and sleep quality.
Dopamine circuits aren’t the only pathways that are exploited. Social media will also show you shocking or disturbing content, such as political extremism or negative news media, in order to incite a reaction from the amygdala. The amygdala is the emotional part of our brains that is attuned to threats in order to ensure self preservation. When the amygdala sees information that could endanger us, it reacts regardless of whether that information is true. This traps us in a cycle of “doomscrolling” in which we search for information regarding these threats, even though it is upsetting, which in turn generates revenue for the social media site.
Many people use social media sites as a way to connect with friends, family, and coworkers. Some individuals might even use it as a way to gain further perspective understanding from those they might not share the same culture with. Yet digital interaction can be deleterious to your mental wellbeing. Those in marginalized groups, especially in online gaming communities, find themselves ostracized or cyberbullied by others. This is because social media, especially misinformation, creates an “us v. them” binary in which certain individuals are designated as the in-group, while others are designated as the out-group. This dynamic may be exploited by hate groups, who use the promise of community to lure in others, then expose them to harmful beliefs. Social media also promotes the sexual objectification of women through celebrity and influencer culture, resulting in teenage girls objectifying themselves in order to fit in, which can lead them to have a negative self image and participate in self destructive habits such as aggressive dieting or photo editing.
So what should I do?
If you find yourself stuck in the social media vacuum, here are a few things you can do to help yourself out:
Learn how to recognize misinformation
Misinformation is often emotionally charged, using “us vs. them” language in order to make you feel as though there is a threat. When checking to see if a claim is true, do not trust the first internet search result, as it may be repeating the same false claim over and over again. Instead, look on independent sources such as major news networks, research journals, and established fact-checking organizations.
Try to reduce social media gradually as opposed to cutting it off all at once
Research suggests that sudden social media abstinence is correlated with noncompliance, whereas gradual reductions demonstrate sustainable benefits. Substitute some of the time you would spend on social media with other activities such as new hobbies or mindfulness exercises, so that you still experience the benefits of leisure time without the risks that social media use carries.
Create plans with others
Set agreements with family or friends where you will attempt to reduce social media use together. This ensures you have another person to hold you accountable while simultaneously addressing the fear of missing out (FOMO).
Note: research suggests that family-based plans work better when parents reduce their own social media usage alongside their children. If you are a parent in a household with limitations on social media usage, make sure you comply with those limitations yourself. This will set a good example for your children and reduce potential claims of hypocrisy.
If you are having thoughts of harming or killing yourself, you can access the suicide hotline at 988 and/or call 911 or bring yourself to the nearest emergency room.
Social media can be a tool for greater social connection, but only if it is used minimally. In excess, it can expose individuals to dangerous misinformation and promote certain effects that are harmful to the brain. The key factor is to remember that you are in control of your usage, and only you can help yourself overcome harmful habits.
