If you find yourself incessantly checking your social media apps, it may be time for a digital detox or a mental health check-in. With over 5 billion people using social network sites worldwide, our modern culture has shifted to a state of constant connectivity. And that is not always a good thing. Resist the pressure and temptation to be available online 24/7. By Dr Abongile Makuluma, a psychiatrist practising at Netcare Akeso Milnerton.
How social media compromises your mental health
In the context of our information-driven society, where many of us are constantly available to friends, family, colleagues and our community, there’s a risk of little-known, unwanted effects on mental health. This is especially true for those of us who not only use social media platforms for personal connections, but are also connected 24/7 for work.
What if there comes a time when that constant connection to everyone gets too much? What about those who simply cannot ignore their phones and screens to take a break?
Social network sites include apps like WhatsApp which are often unavoidable in our daily functioning. They’re used as a communications platform for schools, at work, within families, and between friends.
How do you disconnect when there’s that persistent fear that you’re missing out on the latest posts in each group?
It’s time to pause…
In a work culture that normalizes being connected for extended periods, how do we know when it’s time to disengage and put our devices down?
If there’s a compulsion to escape to social media platforms for a heightened sense of belonging or to unnecessarily check in for work well past our hours of employment, then it may be time to pause. To take a critical look at the damage our excessive social media use may be causing.
When to step away from always being available?
It’s important to realize that when social media use negatively affects our relationships, work, physical, mental or emotional health, it’s time to step away.
If you live in an ‘always-online’ environment, there could come a time when other social and emotional aspects of your life suffer.
The downside of using social media for workplace communication is that there is often pressure to ‘be there’. Rightly or wrongly, you may feel that if you’re not seen to be engaged all the time, or you may be less valued by your managers. This could cause real feelings of inadequacy. But if you’re always on call in the workgroup, where will you find your work-life balance?
How can you detach from work stress if something work-related is always popping up as a message on your phone?
We have to find ways to opt out of being always available for workgroup conversations.
When it comes to social media, moderation matters
Remember the adage, ‘everything in moderation’. If this means limiting your social media time, this is an individual process.
You need to set boundaries to regulate use and be accountable for upholding them. You could ask a family member to remind you to put your device away, for example.
In the work context, consider establishing your boundaries when you enter a workplace. If you’re already locked into being available all the time on your work social media groups, you’ll need to communicate to your team or manager that you need to take time out when you are not at work.
No one is needed every hour of every day. It is simply not possible to function optimally like that.
Although the term ‘social network site addiction’, is often used, it does not officially exist in psychiatric diagnoses. However, studies have shown that up to 49% of adolescents exhibit behaviors resembling an addiction to social networks.
If you feel overwhelmed or a compulsion drawing you to social media, a helpful first step may be a social network site detox. This allows a person to take a step back from all the ‘noise’ and to have more time available to increase meaningful in-person social engagement.
They can also use the time to develop new hobbies, reflect on where they are and want to be, and see how their quality of life evolves without social media use.
Change your habits, change your life
Some people say it takes 21 days to form a new habit, but it varies and usually takes longer in practice. It’s not a straight path to change behavior. People may ‘relapse’, returning to their past behaviour.
It’s important that after experiencing the benefits of a break, people need to learn to engage with social network sites in a healthy way.
You should probably take a closer look at your usage and its effect on your life if you:
- have tried before to cut down without success
- get angry when others complain about how much time you spend on them
- feel guilty about your use, or
- use social media at inappropriate times, for example at work.
With an addiction, the brain chemical dopamine spikes and this sense of reward or excitement can drive us to seek out the same effect again and again. This is how we are drawn in by social media sites.
We experience the heady instant gratification we crave as we scroll through and see the likes, positive reactions and validation on our posts.
7 warning signs you are addicted to social media
The strong cravings to use social network sites (SNS) echo the hallmarks of addiction disorders and may include:
1. Using SNS for longer than you’re meant to.
2. Wanting to cut down or stop but not managing to.
3. Cravings and urges to use SNS.
4. Not managing to do what you should at work, home, or school because of using SNS.
5. Giving up important social, occupational, or recreational activities because of SNS use.
6. Needing more time on SNS to get the effect you want.
7. The development of withdrawal symptoms, which can only be relieved by using SNS.
When time spent on social networks impacts mental wellbeing, or if a person feels unable to function without social networks, professional help is available.
What can you and should you do?
Therapy can help people cope and overcome distress, improve their functioning and foster personal growth. If a person can’t function well without social network sites, we can work on strengthening their emotional and mental coping mechanisms, interpersonal connectedness and belonging.
We can also work on improving areas like social competence and communication skills, helping them find their intrinsic worth, establishing a healthy balance in their life and strengthening their support systems.
Sometimes we just need help to recognize why we are so drawn to these platforms for the sense of social validation and belonging they provide. Whether in a personal or professional capacity. No one needs to feel uncomfortable about reaching out. It’s exactly what mental health practitioners are here for.
The bottom line
The benefits should always exceed the costs, and the use of social network sites must not negatively affect quality of life.
About Dr Abongile Makuluma
Dr Abongile Makuluma attended Cambridge High School (East London, Eastern Cape) where she was the Dux Scholar, and matriculated with five distinctions in 2003. She attained her medical degree, Bachelor of Medicine and Bachelor of Surgery (MBChB) from the University Cape Town (UCT) in 2009, with distinctions in Public Health and Psychiatry. She undertook her medical internship at the East London Hospital Complex (comprising of Frere and Cecilia Makhiwane Hospitals) and community service at Worcester Hospital (Western Cape) in the Emergency and Trauma department.
Dr. Makulima has also worked as a medical research officer at UCT’s Institute of Infectious Disease and Molecular Medicine (IIDMM). In addition, she has practiced in general and emergency medicine in the state and private sector before working in mental health. She’s currently practising at Netcare Akeso Milnerton.
Public Notice: Getting help
Depending on where you live in the world, help is always on hand. If you need mental health support and don’t know where your nearest support center Google it and you will find help the nearest help to your location.
If you live in South Africa, where Dr Makuluma practices, here’s where to get support. In the event of a psychological crisis, call 0861 435 787, 24 hours a day for emergency support from Netcare Akeso. Psychiatrist consultations can be made online. Click here at or by calling 0861 555 565.
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