Social Media Addiction: Symptoms, Signs, and Solutions

If you find yourself spending hours scrolling through TikTok, Instagram, and countless other social media sites, you are not alone. Science Direct estimates that more than 210 million people worldwide suffer from addiction to social media and the internet.

In this blog, we’ll explore the symptoms, signs, and solutions to social media addiction. We’ll look at how to identify if you or someone you know is addicted to social media, and what steps can be taken to switch the story and make the most of your time online.

What Is Social Media Addiction?

Social media addiction is a behavioural addiction that consists of an unhealthy dependence on social media platforms, excessive use, and difficulty in refraining from use.

There is growing evidence to suggest that social media addiction can bring about adverse consequences such as:

• A fear of missing out (FOMO), which can lead to even more social media usage.

• Low self-esteem, which may be prompted by incorrect perceptions that others’ lives are “better” than your own.

• Increased isolation and loneliness.

• Negatively impacted relationships.

• Disrupted sleep patterns.

• Poor mental health.

• Lack of self-control.

Why Is Social Media So Addictive?

Social media platforms such as Facebook and Instagram are designed to create habit-forming behaviour using the Hook Model of Addiction. This is achieved through a looping cycle of trigger, action, reward, and continued investment.

For example, Instagram:

• Trigger: You are triggered to make an account so you can keep up to date with family, friends, celebrities, etc

• Action: You are encouraged to post photos and story updates.

• Reward: You are rewarded with likes, comments, messages, etc. This releases dopamine in your brain which makes you want to do more of what is making you feel good.

• Continued Investment: You are encouraged to invest in your profile by adding a bio, profile picture, highlights, maintaining a feed, etc.

Together these form a loop that encourages users to come back, eventually making Instagram a daily habit.

“Social media platforms drive surges of dopamine to the brain to keep consumers coming back over and over again. The shares, likes, and comments on these platforms trigger the brain's reward centre, resulting in a high similar to the one people feel when gambling or using drugs.” - Dr Nancy Deangelis, CRNP Director of Behavioural Health

Signs and Symptoms of Social Media Addiction:

If you think you may have a social media addiction, here are some warning signs to look out for:

• Thinking about social media when you aren’t using it, so much so that it’s the first thing you turn to when you have the opportunity.

• Increased reliance on social media as a way to cope with problems.

• Increased use during other activities, such as hanging out with friends and family, or whilst eating.

• Anger when social media use is reduced.

• Restlessness and irritability when you’re not using social media.

• Negative effects on your job or school work due to overuse of social media (e.g scrolling through your apps at work or instead of studying).

If you think someone you know may have a social media addiction, here are some warning signs to look out for:

• Neglect of real-life obligations and activities previously enjoyed.

• Inability to stop using social media.

• Anger or distress when unable to use social media.

• Obsession with social media even when not online.

• Using social media in secret.

• Disruption in sleep, eating, and exercise patterns.

Solutions to Social Media Addiction:

In today’s digital era, social media is increasing in popularity with over half (58%) of the world’s population being active users. With so many ways to occupy yourself online, people find themselves developing social media addiction.

Once you realise that you have a social media addiction you can take steps towards overcoming it:

• Try the out of sight out of mind approach. Turn off your notifications or put your phone on aeroplane mode. Consider moving your device further away from you i.e. on the other side of the room, so it is less convenient to grab.

• Use tech to limit your screen time. Take advantage of apps such as ScreenZen, Space, and OffScreen. These allow you to set strict limits that restrict how long you can use your devices.

• Create new social rules, such as; no social media after 10pm or no phones at the dinner table to encourage interactions with your friends and family. Implement a ‘no phones’ rule and identify times when you won’t look at your phone.

• Turn off your phone. Switch it off during work, school, meals, and recreational activities.

• Schedule device-free breaks. Schedule times throughout the day when you won’t be using any electronic devices. You could use this time to go for a walk, read a book, or meditate.

• Delete your social media apps from your smartphone. While you can still access them through your personal computer, keeping them off your phone may help decrease the amount of time you spend on social media overall.

• Take up a new hobby that’s not technology related. Examples include sports, art, cooking classes, and more.

By understanding the signs and symptoms of social media addiction, we can take steps to address the issue and find ways to reduce its impact on our lives.