Social media has become a vital tool for billions worldwide, offering new perspectives, keeping people connected, and allowing groups to socialise from anywhere.
However, as the prevalence of this technology has grown, so too has the time we spend on it. According to recent research, the average UK adult spends 1 hour and 48 minutes per day on social media. 34% agree that this has a lasting, negative effect on their wellbeing.
This trend is not limited to the UK. 41% of 18-24-year-olds said that social media made them feel anxious, sad or depressed, with millions more adding that the use of these networks contributes to a lack of confidence in their appearance or lifestyle.
“Whether social media causes us to feel like we’re missing out, encourages us to draw comparisons with others, or acts as an avenue to cyberbullying, spending a lot of time on these platforms is widely linked with lower wellbeing,” says Hannah Pione, Digital Service Lead and CBT Therapist at Therapy For You, the NHS Talking Therapies provider for North East and South East Essex.
“To nurture a more positive outlook, taking a step back from these digital networks and using them more mindfully can be an effective way of looking after our self-esteem and mental health.”
Tips to reduce social media screen time
As a service responsible for delivering a wide range of talking therapies for patients in North East and South East Essex, Therapy For You recognises there are many barriers preventing people from setting healthier digital boundaries.
“One of the most common reasons why people spend so much time online is because social media is so ubiquitous and accessible,” says Pione.
Placing healthy boundaries on these ever-present networks is crucial to better mental wellbeing, and one way this can be achieved is by setting screen time limits.
“On most social media sites, there are in-built options that can be changed to restrict the time individuals can spend logged on. As you can imagine, this makes it much easier to set dividing lines between the online and offline world,” adds Pione.
“As well as this, many modern phones, tablets and computers have ways to restrict what apps can be accessed during certain periods of the day.”
“Whether someone wants to limit social media notifications at work, physically restrict access to networks during bedtime or limit the kind of updates they see day-to-day, features like this can be a helpful way to disconnect and put our wellbeing first.”
However, Pione was keen to note that accessibility was not the only problem people face when reasserting the priority social media has in their life.
“When we’re unstimulated, it has become second nature for many of us to reach for our phones. But by making a concerted effort to better organise our day-to-day schedules, we can fill our time with more fulfilling activities away from our screens,” says Pione.
“To help our service users implement actions that are of greater benefit to their mental health and wellbeing, we often recommend Activity Scheduling.”
“The way this exercise works is simple. First, we ask our patients to record their weekly routine and rate each task in their schedule for Enjoyment or Achievement on a scale of 0 to 5.”
“With this written down, it then becomes much easier for those we work with to identify what parts of their schedules can be improved with rewarding activities like reading, painting or exercise.”
Pione also highlighted how creating distance between ourselves and our devices can be another helpful way of limiting the presence social media has in our lives.
“When our phones are within reach all the time – in our hands, on our desks, by our beds – it makes it that much harder to disconnect from social media, even if we begin to feel overwhelmed or unhappy,” explains Pione.
“So, another practical piece of advice is to distance ourselves from our devices where we can. It might sound really simple, but by making an effort to turn off our phones when watching television, muting them at the dinner table, or leaving them on charge outside the bedroom, it becomes less tempting to log on whenever we have a few moments to spare.”
Advantages of a more mindful approach to social media
As outlined in a recent study from researchers at York University in Toronto, Canada, time away from social media can have an uplifting impact on people’s self-esteem, as well as their mood, anxiety and overall wellbeing.
“Between pictures of celebrities with perfect physiques and posts of friends’ photogenic lives, it’s not uncommon for our social feeds to look like a highlight reel, where imperfections are hidden and only the best bits are featured,” explains Pione.
“Over time, this can create a false reality that’s hard not to compare with our own, leaving us feeling low, inadequate and generally out of sorts if we believe we fall short.”
“Dedicating a block of time to cleansing your social media feeds of any source of negativity can greatly help maintain a healthier outlook when we go online.”
“Following other like-minded communities and accounts can also be a helpful approach that, when combined with strategies for disconnecting, allow us to embrace the benefits of social media in a more positive and confidence-boosting way,” adds Pione.
Recent research by Swansea University also revealed that individuals who reduced their social media usage saw an average 50% improvement in sleep quality, a 30% reduction in depressive symptoms, and a 15% boost in immune function.
About Therapy For You
Therapy For You is the local NHS Talking Therapies provider for Colchester, Tendring, Southend, Castle Point, and Rochford, committed to helping people feel better through a range of treatment pathways for anxiety, depression, stress, and more, including:
- Omni Online CBT courses
- 1-1 therapy
- ieso typed therapy
- Group therapy
- Video therapy
- Phone therapy
Working in partnership with Essex Partnership University NHS Foundation Trust (EPUT), Therapy For You remains devoted to breaking down the barriers to mental health access. They have helped 98.6% of its users seek meaningful support and 99.4% to better understand their difficulties through proven treatments and innovative online therapy.
The service provides treatment to individuals aged 18 and above in South East Essex and individuals aged 16 and above in North East Essex who are not currently receiving secondary mental health care or crisis services.
If you would like to find out more about Therapy For You, visit their website or call 01268 739 128 if you live in South East Essex or 01206 334 001 if you live in North East Essex.
Media Contact
Company Name: Therapy For You
Contact Person: Richard Black
Email: Send Email
Phone: 01268 739128
Address:Pride House, Southfields Business Park, Christy Cl
City: Essex, SS15 6EA
State: Basildon
Country: United Kingdom
Website: therapyforyou.co.uk