Social media has become an integral part of our everyday lives. Whether we admit it or not, most of us are constantly reaching for our smartphones to read our friends' latest posts, share a photo of our food, or keep up with current events. While social media connects us in many ways, it can also have a negative impact on our mental health and interpersonal relationships.

More and more people are finding themselves trapped in a prison of likes, shares and virtual interactions, which has far-reaching consequences for their mental health and their social environment.

What is online addiction?


Online addiction, also known as Internet or technology addiction, is a behavioral addiction characterized by excessive and uncontrollable use of the Internet. This addiction can take different forms, such as:

  1. Social Media Addiction:
    An excessive use of social media platforms that causes sufferers to constantly seek news, comments and updates, and to constantly present and update themselves.
  2. Computer game addiction:
    An insatiable addiction to video games that is often accompanied by social isolation and neglect of responsibilities.
  3. Online Gambling Addiction:
    An uncontrollable addiction to gambling over the Internet that can lead to financial and social problems.
  4. Cybersex Addiction:
    An excessive involvement in pornography, online sex chats, or other sexual activities over the Internet.
  5. Information overload:
    An excessive search for information on the Internet that causes sufferers to have difficulty concentrating on their daily tasks and responsibilities.

The frightening consequences of online addiction


The consequences of online addiction are diverse and can have both physical and psychological effects. This includes:

  1. Social isolation:
    Many people who suffer from online addiction withdraw from their social environment and spend more and more time alone in front of their screens. This can cause them to lose important social skills, which in turn affects their ability to form and maintain healthy relationships with other people.
  2. Neglecting Responsibilities:
    When a person's mind is constantly revolving around their online activities, it can become difficult to concentrate on daily tasks and responsibilities. This can lead to those affected neglecting their work, school or family, which can have far-reaching negative consequences.
  3. Sleep disorders:
    Since online addicts are often active on the Internet late at night, this can lead to sleep deprivation and disturbances. Lack of sleep can negatively impact physical and mental health and increase the risk of various health problems, such as: B. Depression, anxiety disorders, cardiovascular diseases and diabetes.
  4. Physical health problems:
    Sitting for long periods of time and a lack of physical activity, which often accompany online addiction, can lead to a variety of health problems. These include obesity, cardiovascular disease, back problems and increased susceptibility to repetitive stress injuries.
  5. Mental health problems:
    Online addiction can also lead to a variety of mental health problems such as: B. Depression, anxiety, self-esteem issues and even suicidal thoughts.
  6. Financial problems:
    Especially with online gambling addiction, those affected can accumulate enormous debts, which leads to further stressors and financial instability.

The impact on mental health


Studies have shown that excessive social media use can lead to a variety of mental health problems, including depression, anxiety and low self-esteem. Constant comparison to the seemingly perfect lives of others can lead to feelings of inadequacy and dissatisfaction with your own life. Additionally, relying on likes, comments, and follower counts to validate our self-esteem can lead to a vicious cycle in which we spend more and more time on social media to compensate for our self-doubt.

One reason for this dependence is the so-called “reward system” of social media. Likes, comments and shares are perceived as positive reinforcers and trigger the happiness hormone dopamine in the brain. This can lead to a vicious cycle where users spend more and more time on social networks in order to receive these rewards.

The impact on interpersonal relationships


While social media allows us to stay in touch with friends and family members around the world, it can also hinder our ability to form real, deep relationships. Online communication cannot completely replace the personal contact and emotional closeness that are necessary for a healthy relationship. Additionally, constant presence on social media can make us feel isolated and lonely in the real world as we spend less time on face-to-face interactions and shared activities.

Addiction and dependence


The mechanisms of social media are often designed in such a way that we become addicted and spend more and more time on these platforms. The constant availability of new content, the reward structure of likes and comments, and FOMO ( Fear of Missing Out ) can make us rely more and more on social media and find it difficult to part with our devices.

Combating online addiction


Here are ten practical and actionable tips to reduce the negative impact of social media and promote healthier online behavior:

  1. Set time limits:
    Set daily or weekly time limits for social media use and stick to them. Use apps or features on your smartphone to monitor and control your screen time.
  2. Reduce notifications:
    Turn off unnecessary social media notifications to minimize distractions and reduce constant checking of your smartphone.
  3. Schedule fixed offline times:
    Reserve certain times of the day or week for offline activities, such as: E.g. sports, hobbies or time with friends and family.
  4. Consume content consciously:
    Instead of passively scrolling through your feed, take time to consciously search for and consume interesting or inspiring content.
  5. Digital detox:
    Schedule regular digital detoxes where you cut out social media completely for a day or a weekend to focus on other aspects of your life.
  6. Quality over quantity:
    Focus on having fewer but more meaningful interactions on social media by focusing on cultivating genuine friendships and engaging in interesting discussions.
  7. Be authentic:
    Share authentic and honest content that presents a realistic picture of your life rather than just presenting the highlights or staged moments.
  8. Avoid Comparisons:
    Remember that most people only share the best aspects of their lives on social media, and avoid comparing yourself to these unrealistic standards.
  9. Create a positive environment:
    Follow people and pages that share positive, inspirational, or educational content and remove people or pages that provoke negative emotions or self-doubt.
  10. Seek help:
    If you feel like your social media use is out of control or is affecting your mental health, don't hesitate to seek professional help or support from friends and family.

Conclusion: The constant online presence on social media brings both opportunities and risks.

While they allow us to stay connected and informed about world events, we also need to be aware of the potential threats to our mental health and interpersonal relationships. To find a healthy balance, it's important to take conscious breaks from social media and supplement our online interactions with real, face-to-face connections. It's crucial that we as a society talk openly about the negative aspects of social media and support each other in developing healthy habits.

This includes being aware of the impact our own posts can have on others and striving to share more authentic content that presents a more realistic picture of our lives. In a world increasingly dominated by digital communication, it is up to all of us to keep the dark side of social media at bay and focus on the positive aspects that can connect, inspire and inform us, without compromising our mental health affecting the health and well-being of those around us.

Sources from Germany and Austria on the topic of online addiction and the effects of social media:

Germany:

  1. Federal Center for Health Education (BZgA): The BZgA offers information and materials on various aspects of Internet addiction, including prevention and treatment. Website: https://www.bzga.de/infostoffe/suchtpraevention/computerspiel-und-internetsucht/
  2. Further advice centers in Germany at: https://www.ins-netz-gehen.de/tipps/beratungsstellenfinder-hier-findest-du-hilfe-in-deiner-naehe/

Austria:



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Notes:
1) This content reflects the current state of affairs at the time of publication. The reproduction of individual images, screenshots, embeds or video sequences serves to discuss the topic. 2) Individual contributions were created through the use of machine assistance and were carefully checked by the Mimikama editorial team before publication. ( Reason )