Social Media Boundaries for Mental Health
Social media has become an integral part of our lives, allowing us to connect with friends, family, and content we never would have seen if we didn’t have it. The downside is that our bodies and brains were not meant to receive constant notifications and updates, and this is impacting our mental health. Just think- if you wear a smartwatch- every time it buzzes your wrist, your nervous system is alerted, sending you into a mini fight or flight response. Your attention is called away from present moment, and you lose the ability to disconnect and relax.
I believe that we can be smart about our social media and technology use by setting boundaries. Every person has different needs around technology due to work, cultural, and social group differences. For example, a teenager might feel isolated if they are not on Snapchat with all of their friends, and a business owner might rely on Instagram for their marketing needs.
With that in mind, I want to ask you this: how do you feel after you use social media?
Often, we feel drained and disconnected from others. The exact opposite of how we defend our use of social media. When we set boundaries, we can improve mental health by:
Reducing stress and anxiety: Less scrolling = less stress and comparison and more present moment awareness.
Improving sleep quality: The blue light emitted by your phone when using social media before bed can suppress melatonin production, making it harder for you to fall asleep.
Improving focus: Social media can be a major distraction, hindering your ability to focus on tasks and be productive. Think of all the ways you could be using your time that might add more value to your life!
Increasing self-esteem: You can reduce the amount of time you spend comparing yourself to others and focus on building your own life based on your values and passions.
So, let’s talk about some boundaries to be able to engage in social media AND improve your mental health and wellness:
1. Define Your Goals: Before setting boundaries, it's important to define your goals. Ask yourself why you use social media and what you hope to gain from it. Is it to stay connected with friends and family, promote your business, or stay informed about current events? Once you know your goals, you can set boundaries that align with them.
2. Number of Apps: Limit the number of social media apps that you use. Which ones help you meet your goals? Which ones are just distractions? I personally limit my apps to just Instagram on my phone and Facebook on my computer. When I deleted Snapchat and Twitter, I felt a weight lifted off my shoulders! I can still stay connected to my friends and family through the apps I’ve chosen, and I have a lot fewer notifications. Try to release the FOMO.
3. Time Limits: One of the most effective ways to set boundaries with social media is to limit your time on it. Set a daily time limit and stick to it (as much as possible). You can also schedule specific times during the day to turn off social media apps and avoid mindless scrolling. Try signing off 30 minutes to 2 hours before bed to help with sleep.
4. Turn Off/Reduce Notifications: Notifications can be a major source of distraction and stress. Turn off notifications for social media apps (especially on your smartwatch). Don’t work for your phone, let it work for you! Check your phone and apps when YOU decide you want to check them, not when you feel a buzz!
5. Use Social Media to Connect: Instead of scrolling through content, see if you can actually engage with others. I don’t just mean sending a “heart” or a “like".” Can you actually send a message or turn an exchange into a real-life hangout? If you notice a friend posting about a life update, reach out with a real message.
6. Use Social Media to Learn & Be Inspired: There are so many great content creators out there. Try to unfollow accounts that make you feel bad about yourself, and follow accounts that add value to your life! I follow a lot of great therapists and people who post cat videos, because that’s what gives me joy. What gives you joy? Is it baking? Art? Home decor? Unlikely animal friendships? Follow those accounts!
Some suggestions for mental health content on Instagram:
#MentalHealth, #HealthAtEverySize, @drelizabethfedrick, @wetheurban, @positivelypresent, @journey_to_wellness, @thebraincoach, @catloversclub, @gottmaninstitute, @jaiinstituteforparenting
And so many more!
7. Take a Break: If you're feeling overwhelmed or burnt out, take a break from social media. Consider a digital detox for a day, a weekend, or even a week by signing off or deleting apps from your phone. Use this time to focus on other activities that bring you joy and help you relax.
Social media can have a significant impact on our mental health. By setting boundaries with social media, we can reduce stress, improve sleep quality, enhance productivity, and boost our self-esteem. Take the time to define your goals and establish boundaries that work for you.
