One thing that I see regularly in clinical practice is the inability or reluctance to self-regulate behaviour. Balance and moderation are key here. This concept sounds logical enough but the reality is that we need to employ constant vigilance and self-reflection to attain and then maintain balance and moderation in our daily lives. You don’t just wake up one day and have it all down pat. Like with all things of substance and value it requires us to set boundaries for ourselves. This is especially important with regards to social media and the time we spend in this space.

Social media has become part of our lives whether we like it or not. We use it to connect to friends and family scattered around the globe, to promote our work and businesses, to share ideas, increase opportunities and enhance our development.

However, do you really know why you feel so compelled to constantly check your social feeds?

Research shows that social media activates the brain’s limbic system and essentially the brain’s reward mechanism - dopamine. Each time you ‘like’ a post, or read an amusing comment you are getting a hit or rush of dopamine. This is the same rush experienced by those with gambling, food, drug and alcohol addictions (Burhan & Moradzadeh 2020, He et al. 2017).

Dopamine is a neurotransmitter. Its main actions are involved with motivation, mood, movement and memory. Dopamine is responsible for ‘reward motivated behaviour’ and is often referred to as the ‘pleasure chemical’. It does this through a feedback loop mechanism that activates the dopamine reward system, essentially making you addicted to specific stimuli (Burhan & Moradzadeh 2020).

Excessive social media use is associated with increased levels of depression, anxiety, self-harm, negative body image as well as sleep disturbances (Burhan & Moradzadeh 2020).

Here are some simple tips to help us regulate our exposure to social media:

• Take the APPS off your phone and only check socials via your computer

• If you cannot bare this.... ’just in case you need it’ then turn off all notification alerts

• Keep your phone out of your bedroom at night

• Set your phone to black and white mode so you are not attracted to all the pretty colours and imagery that constantly pops up.

• Put a time limit on your weekly social media activity - 20min, 30min or even an hour if you have to, but put a limit on it

• Turn your phone to ‘Do NOT Disturb mode’, turn it OFF completely or leave it at home when spending time with family and friends, eating dinner or going for a walk

• Engage in healthier dopamine releasing activities such as exercise, taking up a hobby and participating in creative projects

• Prioritise reading a book, gardening or being present with loved ones over checking socials

For the more detail-oriented readers, below are some links to evidence-based research that explains the impact that social media is having on our Dopaminergic pathways. Or, better yet, get off the phone or computer and get outside. Mother nature is waiting for you to join her.

References:

Burhan, R. Moradzadeh, J. (2020). Neurotransmitter Dopamine (DA) and its Role in the Development of Social Media Addiction. Journal of Neurology & Neurophysiology. 11(7):507.

https://www.iomcworld.org/.../neurotransmitter-dopamine...

He, Q. Turel, O. Bechara, A. (2017). Brain anatomy alterations associated with Social Networking Site (SNS) addiction. Scientific Reports.7(1). Doi: 10.1038/srep45064.

https://www.ncbi.nlm.nih.gov/.../PMC536.../pdf/srep45064.pdf

He, Q. Turel, O. Brevers, D. Bechara, A (2017). Excess social media use in normal populations is associated with amygdala-striatal but not with prefrontal morphology. Psychiatry Research: Neuroimaging. 269:31-35. Doi: 10.1016/j.pscychresns.2017.09.003. https://sci-hub.do/10.1016/j.pscychresns.2017.09.003