Mute or unfollow? Expert tips for a mindful approach to social media
Maybe it’s a happy couple, toes in the sand, on a Greek beach vacation. Or that family that always seems to walk together, no one ever complains about the hot sun and how long it takes to get back to the car. It might even be that perfect meal, expertly served on a busy weeknight.
These images of contentment and positivity can easily make some who see them on Instagram, TikTok or Facebook feel like everyone else is enjoying life more.
United States Surgeon General Dr. Vivek Murthy warned this week that while social media may be helpful to some people, there is evidence that it may pose a “profound risk of harm” to the mental health and well-being of children and adolescents. .
Mental health experts say there are strategies everyone can use — some practical, some more philosophical — to use social media in a healthier way and limit harm.
Pay attention to what makes you feel bad.
Dawn Bounds – a psychiatric and mental health nurse specialist who was a member of an advisory board of the American Psychological Association on social media and adolescent mental health — said she was intentional with the accounts she follows and the videos she watches.
She likes to follow the accounts of people who promote mental health and social justice, which “fill and inspire me,” said Dr. Bounds, an assistant professor at the Sue and Bill Gross School of Nursing at the University of California, Irvine. Dr. Bounds, being Black, also likes content that makes her laugh, such as the account Black people and pets on Instagram.
At the same time, she avoids videos circulating online of police shooting unarmed people, which can be traumatizing, she said. And with all the trolls and bad actors online, she said, “I have no problem unfollowing, muting, and blocking people I don’t want in my threads.”
“It’s really about building the experience for yourself and not leaving it entirely to these algorithms because these algorithms don’t necessarily have your best interests at heart,” said Dr. bounds. “You are your best protector.”
Think about why and if it takes away the rest of your life.
Your use of social media may be excessive if it gets in the way of other activities, such as going outside, exercising, talking to family and friends and, perhaps most importantly, sleeping, said Jacqueline Nesi, assistant professor of psychiatry and human behavior at Brown University.
Dr. Nesi recommended a more “observant” approach, which involves “stepping back and thinking about what I see.” If the content makes you feel bad, she said, simply unfollow or block the account.
Being aware of how we use social media is challenging, said Dr. Nesi, because some apps are designed to be used mindlessly, to keep people scrolling through an endless stream of videos and targeted content – selling clothes, makeup and wellness products – that seems to feed our desires.
When people reach for their phones, it can be helpful to get “curious” and ask “what made me do that?” said Nina Vasan, a clinical assistant professor of psychiatry and behavioral sciences at Stanford University.
“Am I seeking connection because I am lonely?” said Dr. Vasan in an email. “Or am I trying to distract myself from a difficult feeling?”
She suggested asking yourself, “What do I need right now and could I meet this need without turning to social media?”
Try some spring cleaning on social media.
After people take stock of why they pick up their phones, they should unfollow accounts that make them anxious and depressed or lower their self-esteem, said Dr. Vasan.
At the same time, they should follow more accounts that make them feel good, improve their mood and make them laugh. Maybe those included cooking videos with simple steps and ingredients or soothing clips of swimming pools being cleaned, which have garnered millions of views on TikTok.
“Think of these actions as spring cleaning,” said Dr. Vasan. “You can do it today, and then you should repeat this behavior on a regular basis if new things might come up in the news or in your life that trigger you,” or if your passions change.
Be mindful of time limits and limiting notifications.
Dr. Nesi recommended that people charge their phones outside the bedroom at night, not use it for an hour before bed, and generally set tech-free times of the day when they put their phones out of reach . Dr. Murthy suggested that family meals be device-free.
Experts also recommended that people turn off notifications that ping them when an account they follow is updated. They can also remove social media apps from their phones and only use them on their desktop or laptop computers. That would reduce the chances of you dealing with a serious case of FOMO.
Dr. Bounds said she deleted Facebook and Instagram on her phone after her son, who is 20, deleted Instagram on his phone. It helped her reduce the amount of time she wasted online. “I did it when I was writing Grant,” she said. “It was a tactic I needed to focus.”