Are You Addicted to Social Media?

Here are some eye-opening statistics regarding the number of Americans who say they’re hooked on social media:

• 40% of people aged 18-22
• 37% of people aged 23-38
• 26% of people aged 38 to 54
• 21% of people aged 55 to 64

What is Causing the Addiction?

Social media platforms are designed to be addictive. We hear our phones chirp and instantly want to see what’s new. Our brains release the feel-good chemical dopamine as we scroll and check on the latest posts. The risk of addiction is compounded by the fact that, according to a Pew Research Center survey, more than half of U.S. adults report that they get their news through social media “often” or “sometimes,”. Online news is written to get clicks and tends to highlight stories that are negative, dramatic, or frightening. This leads to an issue that often co-occurs with social media addiction, media saturation overload, also referred to as headline stress disorder, headline anxiety, and doomscrolling.

Signs Social Media Could Be a Problem for You

Preoccupation. You use social media as a distraction from your problems. You check it first thing in the morning and last thing at night and lose track of time when you’re scrolling.

Difficulty controlling use. You find it hard to stop and feel a need to share mundane things about everyday living.

Withdrawal. You feel anxious and grouchy if your Internet is down or you can’t access your social media. You hide your phone use from others because you realize it’s excessive.

Other signs:

• You prioritize checking your social media over work or school.
• You’re spending more time online than with your family and friends.
• You’re losing interest in hobbies and activities you always enjoyed.
• You find yourself always looking for bad news on social media.

Consequences of Social Media Addiction

• Envy and feelings of inadequacy. Celebrities, influencers, and even your personal social media contacts tend to paint excessively rosy pictures of their lives. Comparing oneself to other people’s seemingly perfect looks, homes, and lifestyles on social media can lead to feelings of inadequacy, low self-esteem, and body image issues.
• Cyberbullying. Exposure to online harassment or negative comments significantly impact self-esteem and mental health. Teens are often targets of cyberbullying. In 2023, 26.5% of American teenagers (aged 13 to 17) were the victims of cyberbullying, an increase from 23.2% in 2021. Adults may also be targets of cyberbullying, especially over political topics.
• Social isolation. Social media addiction causes people to seek less real-life social interaction, leading to feelings of loneliness and isolation.
• Sleep disruption. The blue light from your phone or computer can interfere with sleep patterns if you check your social media too close to bedtime. In addition, the content you read may be too stimulating or upsetting and keep you awake thinking about it.
• Stress and anxiety. The constant stream of notifications, information and news on social media can contribute to heightened levels of stress and anxiety and lead to media saturation overload.
• Anger. Our volatile political climate can spark anger in many people. Anger can be a destructive emotion that interferes with concentration and decision making and can lead to depression, and self-harm. Chronic anger damages relationships and gives you a negative outlook. It can also cause physical problems like high blood pressure and headaches.
• Shorter attention spans. Social media is designed to communicate in short bursts. This erodes our patience and focus– there’s a reason articles online now give you an estimate of how long they will take to read. When was the last time you read a book? According to a 2021 Pew Research Center survey, 23% of American adults have not read a book in the last year. In addition to being distracted, people have more difficulty comprehending what they are reading.
• Distraction. Texting while walking or texting behind the wheel can have fatal consequences. There are videos on YouTube of “funny” pedestrian accidents as people focus on their phones and fall into fountains, tumble down staircases, or just miss getting hit by cars – not so funny if you get injured or worse.
• Anorexia and dysmorphia. Teenage girls in particular get overly preoccupied with their looks by comparing themselves to those they follow. They can develop a poor body image and low self-esteem, not realizing that the women they admire may have had plastic surgery and their photos could be heavily retouched.

Weaning yourself from social media and news overload

1. Disconnect. Unplug your phone. If it has to be on, turn off notifications. Manage your news intake in all formats and choose credible sources. Set specific times to check news and limit your exposure. Consider taking a few days off from ANY news. Avoid watching news right before bed. Set a strict no-screens policy for mealtimes.
2. Chill out. Practice relaxation techniques. Meditate. Take a yoga class. Check your breathing, especially when you are stressed. If your breathing is shallow, relax all your muscles and breathe slowly and deeply several times. Spend time in nature.
3. Connect with people. Spend time with loved ones. Volunteer or join a community group focused on an issue you care about.
4. Live well. Maintain a healthy lifestyle: Prioritize good sleep, nutrition, and regular exercise. Get outside every day, even for a few minutes.
5. Sharpen your focus. Do one thing at a time, whether it’s a project you are working on or an outing with a friend. Live in, and enjoy, the moment. Try to find some quiet time every day for privacy and introspection. Make more of your alone time. Read a book. Keep a journal. Do DIY projects. Get back to your favorite hobby or find a new one.
6. Accentuate the positive. Do something good for a friend or neighbor. Follow feel-good stories. Try to do something you really enjoy every day, even if it’s as simple as eating dessert or listening to music.
7. Seek support. If you continue to have trouble controlling your social media consumption, consider seeing a mental health professional. There are several approaches to treating Social Media addiction, including Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), Motivational Interviewing (MI), and Group Therapy.

This article first appeared in the March 2025 edition of the HealthPerks newsletter.