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The 3Rs: A Remedy for Facebook Depression in Adults
There's no question that Facebook, Twitter, LinkedIn and tons of other social networks offer benefits. With countless users worldwide and growing every day, it is clear that social media is a force to be reckoned with. But will you get more than you bargained for? Psychologists have now recognized that the world of social media is fraught with danger for some users. Symptoms ranging from the relatively minor (mild disappointment) to the most serious (suicidal thoughts) are common enough to warrant a new diagnosis: Facebook depression. How do you feel when you log into your favorite social networking site? What have you...
The 3Rs: A Remedy for Facebook Depression in Adults
There's no question that Facebook, Twitter, LinkedIn and tons of other social networks offer benefits. With countless users worldwide and growing every day, it is clear that social media is a force to be reckoned with.
But will you get more than you bargained for?
Psychologists have now recognized that the world of social media is fraught with danger for some users. Symptoms ranging from the relatively minor (mild disappointment) to the most serious (suicidal thoughts) are common enough to warrant a new diagnosis: Facebook depression.
How do you feel when you log into your favorite social networking site? What's in it for you? Could you be at risk for depression – or already feeling its effects?
My 3R technique is a great way to recognize some of the side effects that come with social media use – and more importantly, start making changes if your mental and physical well-being is suffering. Grab a piece of paper and a pen and let’s walk through the steps together – Recognize, Redesign, Reclaim.
RECOGNIZE what is going on. First, evaluate what happens to you when you log into your favorite social networking site.
– Do you have a feeling of uneasiness or a vague feeling that something is wrong whenever you look at your account?
– Do you turn on the computer with excitement, but quickly feel defeated when you check your connection statistics?
– Are you happy for your connections when you see a lot happening in their lives, or are you disappointed because it didn’t happen for you?
– Are you afraid of missing something if you’re not online?
– Do you compare your statistics with those of other users? If so, do the numbers evoke feelings of jealousy, dissatisfaction, or superiority? Do these feelings subside after you leave the site or do they color your offline world?
REFRAME your thoughts and actions. It will require a mindset shift to overcome the negative effects of too many social networks. Depression of any kind doesn't go away just because you're aware of it. You need to take action by first reframing your negative reactions. For example,
“My numbers are small and my network is not growing.”
vs.
“I can completely trust each of my real connections.”
“No one has responded to my last five posts.”
vs.
“I can reach out by replying to five other people’s posts today.”
"I'm lonely."
vs.
“I can call my tennis partner and arrange a date.”
“My status as a professional can be measured by other people’s responses, or lack thereof.”
vs.
“I can be proud of the image I have created for myself/my company without the help of social media.”
“These tension headaches won’t go away.”
vs.
“I can work without a computer for the next hour.”
“Everyone ELSE’s life seems to be a constant commotion.”
vs.
“I can plan a live event or an outing with my friends or colleagues.”
Take advantage of these negative aspects and find a way to use them to your advantage by taking control and responsibility. This will help you build a new habit of healthier thinking and behavior.
Regain your health and well-being. Changing your mindset is an important step, but not the last. Make these new, positively reframed messages a reality: Keep acting.
When it comes to social media, this action may need to take place offline. You won't cure yourself of depression, stress, or anxiety by spending more time on social media. Instead, treat online networking like any other business or personal task: make an appointment to do it. Reserve a spot in your schedule for social media, and when it's not there, give your full attention to all the other priorities in your world. Take all the hours and mental energy you spent on your online profile and instead use it to care for and embrace your true self.
Another status update, another profile update, another follower - none of it is worth risking your health and well-being. Because remember, no one lives or dies by Facebook stats. YOU, the person, are worth far more than the sum of your statistics.
Inspired by Roberta Mittman