How to Take Back Control of Social Media: 4 Tips from an Anxiety Expert

Scrolling through Instagram might seem like a relaxing outlet, but the content you see online (even for a few mere seconds) can have a lasting impact on your self-esteem and increase anxiety. Therapist Nicole Giambrone (LMHC, CASAC) of Empower Your Mind Therapy shares insights into how social media might affect body image and 4 quick ways to take back control of your social media accounts:  

Why it’s bad for us:

·       We’re often comparing ourselves to others on social media. We begin to think we’re inadequate for not reaching the same milestones as people our age, or we feel envy for people who appear to be happy and living the life we want.

·       The fear of missing out (FOMO) is real for so many, especially as we re-enter socialization post-COVID. Not being at every event, in all the pictures, is increasing anxiety and reducing self-esteem. It’s making it hard for people to step away from their phone and remain present in the given moment.

·       Social media is resulting in more isolation and increased anxiety and depression. Humans are social beings and require physical and in-person social contact.

·       Social media trains us to believe there is an idealized body image, one that can be difficult to impossible to obtain at times – how many filters or photoshopped images of ‘perfect’ bodies run across our phone screen per day? As a result, people are working to obtain an unrealistic perception of body image in order to feel good.

·       Let’s not forget the dangers of cyber bullying. The more popular your page is the more likely you are to encounter internet “trolls” who are commenting negatively on body image and personality. Ongoing negative attacks can make it difficult for people to feel positive about themselves.

How to take back control:

·       Take a break: If going cold turkey isn’t for you, set limits for how long you plan to spend on your laptop or phone, especially out of working/school hours. It’s important to take a break and step away physically so you don’t get caught in an endless scroll cycle.  

·       Be Selective with who you engage with online. Go through your followers and actively unfollow those accounts that propagate these thoughts and feelings for you. If they don’t make you smile, don’t waste your precious time on them.

·       Find a community outside of social media: Filling that time you would be on your phone with activities like reading a book, playing sports, spending time with family and friends requires your full attention and leaves you with less time to check your phone. It also gives us something to look forward to, and socialization is key to being healthy and happy.  

·       Turn off notifications: Don’t let your phone interrupt your real life, especially for a social update. Aside from being a general distraction, allowing notifications to catch your attention can decrease your productivity, effectiveness, and overall attention span.   

Social media is a great way to keep people connected and stay in touch but can also negatively affect people’s wellbeing. Re-evaluate how you use this medium and take back control of how it makes you feel.