Charles Benayon

Founder & CEO of Aspiria


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The Next Fix: Social Media And Addiction

smartphone-2123520_1920In the previous blog, I discussed how social media carries the potential to warp your self-perception. In this blog, I’ll address one of the additional dangers that social media platforms such as Instagram, Snapchat, and Facebook can pose to your mental health: addiction.

Digital addiction is a relatively new concern in the mental health community. Since the popularization of social media apps, many people have become increasingly reliant on these digital platforms. Although social media offers several advantages in terms of communication and connection, its use can become problematic if it takes priority over the rest of your daily activities.

I’ve seen many people become reliant on social media platforms as a form of self-assurance, or even as a form of escapism or procrastination. Here are some of the signs of social media addiction, and what you can do to help yourself, or someone you care about.

The signs and symptoms

Social media addiction to Instagram, Snapchat, and Facebook can be difficult to identify, and should be diagnosed by a medical professional. However, there are signs to be aware of when evaluating your social media habits. Some of these signs include:

  • Constant thinking or planning of posts for social media
  • Increasing frequency of use
  • Use of social media to escape personal issues or emotional stress
  • Preference to communicate with others by social media or text rather than in-person when it is appropriate to do so
  • Feeling restless or anxious when you can’t engage on social platforms
  • A negative impact on your personal or professional life as a result of social media use
  • Reduced contact with people in immediate social situations (i.e. a preference to be on your phone (on social media, texting, gaming) instead of engaging with and/or focusing on the person  that you are with)
  • Checking your social media at inappropriate or dangerous times (e.g. while driving, going downstairs, or during important meetings)

Although these symptoms may not be a hard and fast indication of an addiction, they can be considered potential warning signs. Has anyone ever commented on your persistent social media usage in class? Have you had trouble concentrating in a meeting because you’ve been thinking about checking your social media? These could be potential red flags.

If not treated, the long-term effects of social media addiction may include depression, emotional and societal withdrawal, self-esteem issues, anxiety, difficulty sleeping, and in extreme cases, suicidal thoughts. If you suspect that you, or someone you care about, are experiencing several of the above symptoms, contact your SAP or EAP immediately.

How to treat social media addiction

Unlike many addictions (e.g. drug or alcohol addiction), social media addiction is best treated with reduced and controlled use, as opposed to abstinence. Even some of the major social media companies, such as Facebook, are now using behavioural data to determine what major social media platforms can do to limit their products to those who are experiencing a potential addiction. Although this measurement is controversial, this is a strategy that has been applied by the online gaming industry, with some valuable results.

In addition to cognitive behavioural therapy and other forms of support, recovery from social media addiction may require additional efforts on your part. These efforts may include:

  • Deleting social media on your phone and limiting your access to it
  • Having supportive friends and family members to help you stay accountable
  • Establishing a routine that does not revolve around, or include, social media usage
  • Discovering your triggers for social media use (e.g. boredom, sadness), and developing coping strategies for when they arise
  • Spending more time with family and friends face-to-face

A social media addiction can feel difficult to overcome, but with help from your Employee or Student Assistance Program, as well as support from loved ones, you can achieve a healthier, more positive relationship with the digital world.

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Is Social Media Affecting Your Mental Health?

media-998990_640For work or play, social media has become a strong part of our lives, and it is here to stay. Social media allows us to be continuously connected with family, friends and the pulse of business, even while we are busy doing other things! Social media helps us find jobs, events, lets us know what our friends and families are up to, and it links us to news that is happening not only in our community, but literally around the world. Despite social media policies and your organization’s attempts to manage your employees’ use of social media at work, constantly checking in with social media on a regular basis has become the norm in most offices, instead of the exception.

Allowing your employees to access their social sites results in happier employees, which in turn results in increased productivity and retention – but it can also result in anxiety, depression, and overall poor mental health.

Studies have found that Facebook and other social media platforms can negatively affect a user’s mental health. Facebook’s former vice-president for user growth has stated that the platform is slowly destroying how society works by creating short-term dopamine (reward-motivated behaviours). One study discovered that technology is not only addictive, but it can have mental health consequences such as depression, stress and sleep disorder.

Whether they are using it for fun or for business, it is your responsibility to inform your employees that too much social media can have a negative impact on their mental health. So how do we support an employee’s need to interact with social media without jeopardizing their productivity? Below I’ve outlined a few tips to help you help your employees better navigate social media at work and beyond.

Unplug. Researchers have found that unplugging from social media gives your brain the time it needs to recharge before starting a new day. Create a team or individual challenge for your employees by asking them to unplug for a morning, a workday, or 24 hours. You can then regroup with your team and elicit feedback as to the changes they noticed in themselves while being unplugged. If your staff generally comments about not sleeping well, feeling depressed, or just stressed out, give them this challenge to try and see how much better they feel.

Limit usage time. Like distracted driving, engaging in social media throughout the day can also be a distraction from focussing on work. While it is difficult to “police” employees’ connectedness with their personal social media, you can suggest reducing social connection time to breaks and lunch hours only. In fact, inviting staff to use their social media at work judiciously may lead to better trust, honesty, and general happiness among staff, resulting in better mental health.

Personal Connection. Encourage more face-to-face time for your staff. This is not a meeting; rather, it could be a luncheon, a learning session or potluck. These are great ways to build team connections, collaboration, sharing and positively increase the mental health of your team. You can also encourage staff to interact with posts about team promotions beyond a simple “like”. Send them a private message or leave a comment on the post, as being an active user can better your mental health.

While social media is absolutely a powerful tool, like everything else in life, technology should be used in moderation to prevent it from creating or exacerbating mental health problems.

I hope these tips will help guide you on a new path to better mental health for your employees Remember, interacting on social media, limiting time on the platforms, and focusing on encouraging personal connections will positively affect your mental health. What have you done to limit social media time in your workplace?