5 Steps for a Healthier Relationship With Social Media in the New Year

Young millennial scrolling through social media with her phone

Scroll, scroll, scroll. It’s safe to say this situation is all too familiar for many of us – phone in hand, mindlessly scrolling friends, family, and influencer’s feeds. It is a challenge for anyone to use social media in a healthy way, especially during these precarious times.

As beneficial as social media can be for staying connected and up to date with the latest news, excessive social media use has been linked to adverse health and mental well-being outcomes. Numerous studies have linked overuse of social media like Facebook, Instagram, and Twitter to depression and low self-esteem.

2022 is the year for investing in one’s well-being, and that includes a healthier relationship with social media. This list has five steps to create the best boundaries for social media use to improve your mental health and well-being.

1. Track your mood after using social media

To analyze how social media affects your mental health, it is a good idea to track how you feel when you are using it. By analyzing how your social media activities make you feel, you are able to determine if you want to limit certain activities that don’t add value to your life or may negatively impact your mood.

Using social media to review photos of family and friends might boost your mood, but you might feel less fulfilled when you watch videos by strangers or engage in a political debate.

2. Track your screen time stats

Are you spending a lot of time on social media? The majority of smartphones collect data about how much screen time you spend and what you do during that time. It might surprise you to see how many hours you spend watching funny TikTok videos.

The majority of phones will give you statistics over time so you can track your progress toward reducing your screen time.

3. Set clear boundaries

Once you’ve got a sense of your mood based on activity and usage statistics, consider establishing clear boundaries regarding how much social media use you believe is healthy for both your mental and physical health.

Although there are no clear guidelines for adults, the iHealthOX Care team can help you develop the guidance that is right for you.

Limiting content consumption can also mean unfollowing people whose posts upset you, or leaving groups that contribute to your stress or negatively affect your mood.

4. Put your phone away

If it’s out of sight, it’s out of mind. It’s hard to improve your relationship with social media if you’re using it too much. Put your phone somewhere that’s hard to reach. If you’re picking up your phone to scroll social media in bed, charge it in another room.

5. Replace social media with another hobby

Since your phone is out of reach, you’ve got plenty of time on your hands (literally!). You should replace social media with something else that’s fun.

As social creatures by nature, try to replace your social media usage with in-person interaction as much as possible. Even with current restrictions on the ongoing pandemic, it isn’t as hard as it seems. You could attend a virtual or outdoor dance class, go on a walk with a friend, or video chat to talk face-to-face.

You might try replacing the habits with something else, such as knitting or learning how to be more present in your surroundings if you are someone who typically uses their phone while watching TV or waiting in line in public. If you’re going out, put your phone in your pocket as an exercise. Watch what’s around you. What do you hear, feel, see, or smell? Immerse yourself at the moment and you may experience more fulfilling moments than scrolling through social media.

If you need guidance on how to improve your relationship with social media this year, chat with our iHealthOX Care Team to determine the best strategies for you.

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