HOW TO TELL IF YOU’RE ADDICTED TO SOCIAL MEDIA

Audio Version (12:31)

Recently, I’ve noticed my social media usage soaring. Despite appearances, I typically spend very little time on social media, automating my daily posts every six weeks and quickly dipping in and out to acknowledge comments rather than mindlessly scrolling.

However, recently, I’ve been dealing with some difficult personal situations and realised I was using social media as a way to numb myself, which aligns with the ‘freeze’ aspect of the fight, flight, freeze stress response.

Given the alarming increase in my usage, I thought it worth exploring how this happened seemingly without my noticing.

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Introduction

In the modern digital era, social media has become an integral part of daily life for millions of people worldwide. Platforms like Facebook, Instagram, Twitter, and TikTok have revolutionised how we communicate, share information, and entertain ourselves.

However, alongside these benefits, there is growing concern about the impact of social media on both physical and mental health. This article delves into how and why social media affects our health, with a particular focus on the scarcity loop and the parallels between social media engagement, slot machine mechanics and addiction.

The Scarcity Loop

To understand the profound effects of social media, we must first explore the concept of the scarcity loop. The scarcity loop is a psychological phenomenon where the anticipation of a reward creates a cycle of craving and satisfaction. This concept is grounded in intermittent reinforcement, a principle well-known in behavioural psychology and extensively researched in the context of gambling and slot machines.

Slot machines are designed to keep players engaged by providing rewards at unpredictable intervals. This unpredictability triggers the release of dopamine, a neurotransmitter associated with pleasure and reward, reinforcing the behaviour and making it highly addictive. In fact, all additions work in exactly the same way.

Similarly, social media platforms employ this mechanism to keep users hooked. The notifications, likes, comments, and shares serve as intermittent rewards, fostering a cycle of anticipation and gratification.

The Scarcity Loop in Social Media

Social media platforms are meticulously engineered to exploit the scarcity loop. Here’s how:

1. Variable Rewards

Just like slot machines, social media feeds are designed to provide variable rewards. When users scroll through their feeds, they encounter a mix of content—some of which they find highly rewarding (likes, comments, interesting posts), while other content may be less engaging. This variability keeps users coming back for more, hoping to find the next rewarding piece of content.

2. Notifications and Alerts

Social media platforms send notifications and alerts to draw users back into the app. These notifications are often intermittent and unpredictable, creating a sense of anticipation. Users check their phones repeatedly to see if they have received new likes, comments, or messages, much like a gambler pulling the lever on a slot machine.

3. Social Validation

The human need for social validation is another powerful driver of the scarcity loop. Receiving likes, comments, and shares provides a sense of acceptance and approval, triggering the release of dopamine. This positive reinforcement encourages users to post more frequently and stay engaged on the platform.

Human Evolution and the Scarcity Loop

We need to consider human evolution to understand why we are so susceptible to the scarcity loop, which, as I mentioned previously, is behind all types of addiction, including alcohol, drugs, food, shopping, etc.

Our ancestors lived in environments where resources were scarce and unpredictable. To survive, they developed behaviours and brain mechanisms that maximised their chances of finding food, shelter, and social connections. The anticipation of a reward (e.g., finding food) triggered a release of dopamine, which reinforced behaviours that led to survival.

These ancient mechanisms are hijacked in the context of social media. The same brain processes that once helped our ancestors survive now make us vulnerable to social media’s addictive nature. The scarcity loop exploits our evolutionary predisposition to seek out rewards and avoid scarcity, keeping us engaged and coming back for more.

If you think social media companies are unaware of and don’t fully take advantage of the feedback loop, think again!

The Impact on Mental Health

The scarcity loop and the addictive nature of social media have significant implications for mental health. Here are some of the key effects:

1. Anxiety and Depression

Research has shown a strong correlation between heavy social media use and increased levels of anxiety and depression. The constant need for validation and the fear of missing out (FOMO) can lead to feelings of inadequacy, loneliness, and low self-esteem. Users often compare their lives to the curated, idealised versions presented by others, which can exacerbate these feelings.

2. Sleep Disruption

The habit of checking social media before bed or during the night can disrupt sleep patterns. The blue light emitted by screens interferes with the production of melatonin, the hormone that regulates sleep. Moreover, the stimulating content and the desire to stay connected can make it difficult to unwind and achieve restful sleep.

3. Attention and Focus

The constant influx of notifications and the habit of multitasking between different apps can impair attention and focus. Studies have shown that heavy social media use is associated with reduced cognitive control and diminished academic or work performance.

4. Cyberbullying and Harassment

The anonymity and reach of social media can facilitate cyberbullying and harassment. Victims of online abuse may experience severe psychological distress, leading to anxiety, depression, and, in extreme cases, suicidal thoughts.

The Impact on Physical Health

While the mental health implications are more widely discussed, social media also affects physical health in various ways:

1. Sedentary Lifestyle

Prolonged use of social media often leads to a sedentary lifestyle. Users may spend hours sitting and scrolling, which can contribute to physical health issues such as obesity, cardiovascular disease, and musculoskeletal problems.

2. Eye Strain and Discomfort

Staring at screens for extended periods can cause digital eye strain, characterised by dry eyes, blurred vision, and headaches. This is a growing concern among both young and adult users.

3. Disrupted Sleep Patterns

As mentioned earlier, the use of social media, especially before bedtime, can disrupt sleep patterns. Poor sleep quality is linked to a range of health problems, including weakened immune function, weight gain, and increased risk of chronic conditions.

Strategies to Mitigate the Negative Effects

Given the pervasive influence of social media, it is essential to develop strategies to mitigate its negative effects on health:

1. Set Boundaries

Establishing clear boundaries around social media use can help prevent overuse. This might include setting specific times for checking social media, avoiding it during meals, and keeping devices out of the bedroom.

2. Practice Mindfulness

Mindfulness techniques, such as meditation and deep breathing, can help manage anxiety and improve mental well-being. Mindfulness can also encourage more conscious and intentional use of social media.

3. Digital Detox

Taking regular breaks from social media, known as digital detoxes, can help reset habits and reduce dependency. Even short breaks can have a positive impact on mental health and overall well-being. There are also Apps that can help you manage your social media usage. The irony is not lost on me with this one, but I know people who use them, and they can work.

If a detox seems too hard, each time you get the urge to check your phone, take three long, deep breaths. This will bring consciousness to your actions, giving you breathing space between the unconscious urge to check your phone and the reality of whether you really want to!

4. Seek Support

If social media use is causing significant distress, it may be helpful to seek support from a mental health professional. Cognitive-behavioural therapy (CBT) and other therapeutic approaches can help address underlying issues and develop healthier habits.

The Wrap-up

Social media is a double-edged sword, offering numerous benefits while also posing significant risks to physical and mental health. The scarcity loop, a mechanism borrowed from the gambling industry, plays a central role in keeping users engaged and addicted. Understanding the scarcity loop and its effects can empower you to make more informed choices about your social media use.

By setting boundaries, practising mindfulness, and taking regular breaks, it is possible to enjoy the benefits of social media while minimising its negative impact. As we navigate this digital landscape, it is crucial to prioritise our well-being and strive for a balanced and healthy relationship with technology.

What did I do about my excessive social media usage? Fortunately, I’m usually pretty disciplined. Once I’m aware of an undesirable behaviour, I try to stay vigilant about it, enabling me to hopefully make better choices.

Now that I’ve recognised what I was doing (as I always say, we can’t change what we aren’t aware of), I ask myself why I’m picking up my phone. If there isn’t a valid reason (and mindlessly scrolling is not a valid reason), I put it down!

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