Social media, like many other things in life, is best used in moderation, according to a key finding from a team at Iowa State University that focused on young people and their mental health. When a group of college students limited their social media use to just 30 minutes a day, participants scored significantly lower on anxiety, depression, loneliness, and fear of missing out (FOMO).
FOMO – is an abbreviation for the English expression “fear of missing out”, which means “fear of missing out”. FOMO is often associated with social networks – users may feel that if they do not scroll on Facebook/Instagram, they will miss information and will not be able to stay up to date.
People who are dissatisfied and less confident are more at risk of FOMO. As a result, their self-esteem drops even more and they feel like a failure. Symptoms also include irritability, nervousness, impatience, bad mood, and anxiety.
Young people are using social media more and more often, and their mental health is suffering as a result. Source: unsplash.comSocial media threatens young people's mental health
Although tens of millions of people around the world use them every day, In recent years, concerns have been growing about the psychological impact of these platforms – especially on young people and adolescents. The American Psychological Association recently issued warnings regarding social media use among teens and its impact on their health, reports StudyFinds.
Recent research shows an undeniable trend: Young people are using social media more and more often, and their mental health is suffering as a result. Therefore, the scientists prepared a two-week experiment in which 230 university students participated.
Half of the participants were given the task of limiting their social media use to thirty minutes a day. They were given automatic reminders every day to ensure they didn't forget. This group had significantly lower scores in anxiety, depression, loneliness, and fear of missing out at the end of the study compared to the control group, which was allowed unlimited social media use.
The experimental group also scored higher on "positive affect," which the study authors describe as "the tendency to experience positive emotions described by words like 'excited' and 'proud.'" This term ("positive affect") is used to describe states where a person feels good, has positive feelings, and experiences pleasant experiences.
The restriction helped significantly
“I was surprised to find that participants’ well-being improved not just in one dimension, but in virtually all of them. I was thrilled that "A simple intervention like sending a daily reminder can motivate people to change their behavior and improve their social media habits," says lead study author Ella Faulhaber in a university statement.
The psychological benefits of limiting social media use were also evident in participants who occasionally exceeded the thirty-minute time limit. "The lesson here is that it's not about being perfect, it's about making an effort that's crucial. I think self-restraint and paying attention are the secret ingredients, more than the thirty-minute limit," Faulhaber explains.
Study co-author and psychology professor Douglas Gentile adds that these findings fit perfectly with other research coming from the fields of kinesiology and health. "When we know how much time we spend on different activities each day, and when it can be measured, it makes it easier for people to change their behavior," says the scientist, citing as an example the positive impact of smart watches and step-counting bracelets.
They felt the positive changes immediately
Many study participants said that the first days of limiting social media activity were difficult. One participant noted that after a while, he began to feel much more productive and in tune with his life. Other participants reported sleeping better or spending more time with other people in person.
The study authors also point out that other projects have examined the effects of limiting or abstaining from social media use. However, many of these interventions have required strict supervision, deleting apps, or using a special app to block or limit social media, similar to what is done with substance abusers.
Limiting your social media usage can gradually bring real benefits to your life. Source: unsplash.comImportant advice
For anyone trying to limit the time spent on social media, Faulhaber has three recommendations:
- Create awareness: Use a timer or integrated app to see how much time you spend on social media.
- Be lenient with yourself: Be aware that it's not easy to stick to a time limit. Social media apps are designed to keep you scrolling.
- Don't give up: Limiting your social media usage can gradually bring real benefits to your daily life.
Finally, the study authors state that it is also important to be mindful of how and when we use social media. Future studies could look at this topic, as well as the long-term effects of limiting social media and what people do with the time they get back.
“Many indicators show that anxiety, depression and loneliness are getting worse, and we can feel helpless because of it. But there are things we can do to improve our mental health and well-being,” concludes Professor Gentile.