Social Media Addiction – The Ultimate Guide

Scrolling through social media has become a common habit that many of us engage in on a daily basis. However, when this habit takes control over one’s behaviors and actions, it can turn into an addiction. This article will discuss the most important aspects of social media addiction, such as signs and symptoms and treatment options. It will also provide valuable resources that you can make use of if you or someone you know struggles with this type of addiction.

What is Social Media Addiction?

Social media platforms are a major part of our lives. We use them to connect with our loved ones, to share information about ourselves, and to stay up to date with the latest events in the world. Although for a vast majority of people the daily social media use is only a habitual behavior, there is a small percentage of people for whom this habit is problematic.

Some users develop an addiction to social media platforms and engage compulsively with them. They can find themselves mindlessly scrolling on these platforms and suffering significant dips in their productivity as a result of this.

Social media addiction can manifest as a behavioral problem that implies being highly concerned about social media use and devoting a lot of time engaging with the content on social platforms. Some people can also be driven by an uncontrollable urge to check their social accounts and to engage with the information in a compulsive way.

This particular type of addiction leaves a series of consequences on someone’s life. People who are controlled by addictive urges to check social media can find that they lose track of their time, neglect familial and professional commitments and even suffer changes in their behaviors and moods. They might also find that their emotions change as a result of the quality of their interaction with social media platforms.

For example, posting successful content which results in a highly positive feedback can leave many people with social media addiction with a high state of excitement. On the other hand, receiving negative or no feedback can lead them to experience negative emotional states such as depression, anxiety or frustration.

A study published at Harvard University found that the pleasant feeling experienced after receiving many likes on social media is explained by a release of a brain chemical called dopamine. This neurotransmitter is associated with motivation and is released after a satisfactory experience, such as a good meal, sex, or receiving positive reinforcement.

The feedback on social media can be considered a strong positive reinforcement, as it motivates people to repeat the same behavior again and again. When the brain chemical dopamine is released on a frequent basis, the person engaging in social media use starts to associate the pleasant feeling with the act of using social media. This association between behavior (social media use) and reward (positive feedback in the form of likes, comments, etc) is what sets the foundation for social media addiction.

Social media addiction can also be explained by the fact that social platforms provide a social environment. Since human interaction is an inherent human need, many people find themselves craving social connection. As a result, they end up engaging compulsively in social media use due to factors such as loneliness. Their desire to seek companionship or interpersonal relationships is another factor which can fuel social media addiction.

Key Social Media Addiction Statistics

Social media addiction is on the rise globally. Psychologists estimate that around 5-10% people who have a social media account meet the criteria for this type of addiction. According to a media report, the average person spends around 2 hours every day on social platforms. In total, this amounts to 5 years of their entire life. Unfortunately, for teenagers, these figures look even more worrying: statistics show that they could spend even up to 9 hours on social platforms in a single day.

Top social media addiction statistics reported by various media sources also show the following estimates:

• There are 3.1 billion social media users worldwide – this number has grown by 13% only in the last year and continues to be a rising trend. While social media keeps people around the world connected, for many people, this habit serves more than the purpose of virtual connection. Out of these 3.1 billion, around 2.9 billion are active social media users, which means that they engage in consuming information from social platforms on a daily basis.
• 210 million people are estimated to meet the diagnosis criteria for internet addiction.
• Young and single females have the most likelihood of developing this addiction type – this was reported by a study conducted on over 23,500 participants which found being a single female is associated with a higher chance of displaying social media addiction behaviors.
• 10% of teenagers have a habit of checking their phones around 10 times a night – this habit can lead to sleep problems and increased tiredness and fatigue due to increased screen exposure.
• 71% of people sleep next to their mobile phone – this shows that some social media addiction tendencies also manifest during the night. Some people have an impulse to check their phones first thing in the morning or to fall asleep while scrolling social media feeds.
• Over 240 million Americans have a habit of checking their Facebook accounts more than once in a day – Facebook is a social media platform with one of the higher number of users. Research shows that 74% of Americans scroll through their Facebook feeds several times daily in an attempt to stay connected with other people and the latest information updates.
• Teenagers who spend more than 5 hours daily using social media platforms are twice more likely to display symptoms of depression. A study conducted in 2018 found that the risk of developing depression in teenagers increases with the amount of time they spend on social media accounts. 58% of females were more likely to show this pattern compared to male teenagers.

These statistics show that social media consumption is on a rising trend, which means that more and more individuals spend their time scrolling through social platforms. This means that a higher risk for developing social media addiction also exists.

What Causes Addiction to Social Platforms?

Even if social media addiction might seem harmless on the surface, it is important to know that its causes can be just as complex as for any other type of addiction.

At the core of mindless scrolling through social platforms lies a deeper need to form connections with other people, to be understood, seen, and heard. As a result, people rely on smartphones and computers to provide opportunities for social interactions that would help them achieve those goals.

However, the more someone relies on social platforms to fulfill deeper human needs, the more isolated and lonely they feel. This is because virtual interactions are not able to provide the same feeling of connectedness that someone’s physical presence would.

Social media addiction also has other interesting causes, such as:

Instant gratification

This factor leads someone to become addicted to social media use both at a psychological and physical level. Every successful social media interaction releases the “feel-good” chemicals in the brain, providing immediate gratification in the form of likes and other types of feedback.

According to a study conducted by Harvard University, engaging in social media content affects the same parts of the brain used in substance use addictions. This area is responsible for reward and influences decision-making and sensations. Therefore, the more someone associates social media use with a rewarding and pleasant feeling, the more likely they are to seek the same behaviors.

Becoming addicted to social media is relatively easy due to the accessibility of social media platforms. Almost everyone can get instant gratification after receiving positive feedback from this source. This is why the rewarding nature of social media can be considered a main cause for this type of addiction.

Source of Escapism

The entertaining nature of social media can be perceived as a source of escapism for many users. Escapism can be defined as an attempt to run away from one’s life situation and its associated difficulties. These problems can be practical matters such as relationship issues, job strains, or psychological difficulties such as depression and anxiety.

Social media provides a temporary relief from these problems by making people disconnect from their issues. In return, they might feel as if the pressure on their shoulders is lifted for a short while. This makes them want to stay away from confronting their problems for as long as possible.

The desire to escape difficult situations in one’s life can further increase the risk for social media addiction. The world presented on social platforms can look glamorous, easy, and, in most cases, ideal. It comes as no surprise that many people want to stay in those virtual worlds for as long as possible.

In the virtual world, most people can also create a perfect identity and present themselves in an ideal light. In doing so, they escape the ordeal of having to confront their problems directly in their real life.

Low self-esteem

Another factor that increases the risk of social media addiction is having a poor self-image and a low self-esteem. Some studies have shown that the use of Facebook is correlated with a lower self-esteem among users. This means that people who spend a greater time engaging in the virtual world view themselves in a poorer light.

This factor can be explained by the idea that people use social media platforms to receive positive reinforcement in the forms of likes and engagement in order to feel better about themselves. The more positive reactions someone receives after posting personal materials (e.g. selfies), the more likely they are to rely on them to boost their self-esteem.

Signs that Someone is Addicted to Social Media

Recognising the earliest signs of becoming addicted to social media is paramount. It is important to stop social platforms from taking over your behavior and even your life. In many people, social media addiction can start in a subtle way, such as a tendency to scroll through social feeds at the end of the work day.

However, in time, over-reliance on social media to provide a feeling of relief and excitement can build up an addictive potential. There are certain signs and symptoms that can offer some clues into whether you or a loved one are at risk of becoming overly reliant on social platforms:

• Checking social media first thing in the morning – Some individuals who are at risk for this addiction type would make social media the biggest priority of their morning routine. Looking through all social platforms first thing when you wake up can indicate that social media gains control over your automatic reactions.
• Prioritizing social media even in the work environment – Another cue that points to a potential social media addiction is the tendency to check social media to the detriment of work tasks. People with this addiction type might not even be scared of the consequences of their actions. They can open social media platforms even in the middle of important work events.
• Spending a lot of time overthinking and planning social media content – Social media addiction does not only take up a lot of time, but it also uses up a lot of mental space. People who rely on this type of habit can find themselves thinking a lot about potential ideas to share on their social media accounts. This can be very stressful and can imply some negative mental health consequences.
• Neglecting hobbies and commitments in favour of scrolling – Instead of dedicating the required time to personal responsibilities, people with social media addiction can find themselves spending a lot of time on social platforms. As a result, they neglect their hobbies and put off personal commitments to gain more time in the virtual world. This can leave serious consequences on the quality of their personal relationships and on their overall life satisfaction.
• Checking how posted material performs – This means that when someone posts something on their social accounts, they get caught up in following the reactions they receive on that post. This can lead to mood changes and to feelings of frustration and anxiety.
• Experiencing anxiety and severe distress when social media connection is unavailable – Another sign that indicates a potential social media addiction is when someone becomes severely distressed when they lack internet or phone connection. It might be that their smartphone breaks down or they lose access to the internet. No matter the cause, they can experience changes in their emotional state or even become angry and frustrated. This reaction is similar to the withdrawal stage that characterizes substance use disorders – if someone with social media addiction is cut the access to social platforms, they will display behavioral and emotional changes.

How To Treat Social Media Addiction

While many people find that they can cut down on their social media time without a significant effort, others might need professional help to do so. There are certain types of intervention that have been proven by research to help with behavioral change in addiction, such as:

• Cognitive Behavioral Therapy (CBT) – this intervention technique helps people understand the link between their thoughts, emotions, and behaviors. When it comes to social media addiction, CBT can help individuals recognise the triggers of their reliance on social platforms. It also provides strategies and practical steps to reduce the time spent on social media.
• Psychotherapy can also address the habits related to social media use by looking at the underlying causes of this behavior. For example, it helps individuals address themes such as self-esteem, loneliness, and barriers to creating meaningful relationships in real life. Psychotherapy can also address underlying causes such as depression and other mental health conditions that lead people to find refuge in social media sources.
• Life coaching – this type of intervention is best suited to individuals who want to make positive changes in their life. It helps people who want to cut out certain negative habits, such as scrolling through social media. Life coaches are qualified individuals who can assist with tailored behavioral interventions. They can also provide motivational support to those who wish to engage in more mindful social media usage.
• Rehabilitation treatment programs – In more severe cases where social media addiction has reached an advanced stage, individuals can also contact treatment providers. They are able to offer rehabilitation programs that are tailored to the individual’s needs and requirements.

Self-help Approaches to Recovery

Apart from seeking professional support, those suffering from social media addiction can also implement self-help practices by themselves. These are aimed at reducing the time spent on screens.

For example, you can take up the following practices:

1. Set a screen time limit – you can decide to only use your phone on social for only 1 or two hours a day. You can change the setting on social media platforms to notify you when you have reached your daily limit so that you keep track of your time.
2. Put your phone away when you go to sleep or while you are working – if you find that you have a habit of scrolling through your phone before you go to sleep or after waking up, it is a good idea to place your phone in a different room. This way you will not have access to your phone immediately after waking up. Similarly, you can also choose to leave your phone out of your designated working space so that you are not disturbed by notifications.
3. Ask someone close to you to hold you accountable for your social media use. If you live with someone, you can ask them to keep a close eye on your daily habits of social media use. This way, they can hold you accountable for the promise you make to yourself. They can also point out whenever you are likely to fall back into your old habits.

Helping Someone who Struggles with Social Media Addiction

If someone close to you suffers from social media addiction, it is important to maintain a non-judgemental attitude at all times. For some people, social platforms are the only refuge they can find away from their problems. Others might seek validation and appreciation and are unable to find it in real life. Similarly, other people might crave human connection and intimacy and use social media to fulfill this basic need.

No matter the causes of someone’s addiction to the virtual world, we must maintain a supportive and friendly approach to them. Saying things such as “you’re spending all your time online” or blaming them for their habits can only push them away and even exacerbate the problem.

If you have someone in your family or in your group of friends who dedicates a significant amount of time online, the best things to do are:

• Aim to talk to them using a friendly and non-blaming tone of voice. Instead of accusing them of neglecting their physical connections, try and offer them a listening ear and let them know you are there for them. Many people turn to virtual connections because they feel that no one takes the time to listen to them. Letting them know that they can trust and confide in you makes them feel less lonely and opens a potential door for connection.
• Offer to support them if they ever wish to cut down on their screen time. Some people appreciate if someone holds them accountable for the changes they want to make in their life. If someone in your life ever decides to reduce the time they spend on social media and needs someone to check in on them, let them know that you can be that person. Establishing this fact can actually increase the likelihood of them deciding to reduce their screen time.
• Initiate activities for them that do not involve social media. If someone uses social platforms to escape unpleasant feelings such as loneliness and boredom, you can come up with ideas that help reduce those feelings. For example, you can organise events and engage the person who suffers from social media addiction, such as social parties, hiking trips, walking activities, going out for coffees, etc. Opening up new windows of opportunity helps the person in cause find enjoyment outside social media sources.
• Talk to them about their needs. Social media addiction has many complex underlying causes. For this reason, it is worth finding out the reasons your loved one uses social media for. Do they use it to escape from everyday challenges? Do they feel lonely and isolated from their family and community? Or is the addiction the result of poor self-control and habitual actions? No matter what their unique causes are, finding out what fuels their addiction can give you a better idea of how you can best help them. For example, if they use social media because they have poor self-control, you can help them with tips and tricks on how they can stay away from their phone.

How Social Media Addiction Changes the Brain

Besides the effects of social media on someone’s life and interpersonal relationships, too much screen time also affects the physiology of the brain. 

Studies show that spending a great deal of time on social platforms affects the areas of the brain involved in reward. These brain areas are best active in real life when people talk about themselves to others. This is because self-disclosure is highly rewarding in terms of feeling seen and appreciated.

However, when it comes to social media, people have a tendency to only display their achievements and the best parts of their lives. It is estimated that, in the virtual world, people talk about the highlights of their lives almost 80% of the time, compared to the 30-40% in real life.

When someone only posts the most positive aspects of their existence and receives a lot of positive feedback, their brain releases a lot of dopamine. This brain chemical is associated with the feeling of reward. In time, people crave the same feeling over and over again, which makes them want to post more materials online that will get them the same amount of attention and appreciation.

Over time, the reward pathways in the brain become more desensitised, making it more difficult for someone to achieve the same fulfilment from minimal stimulation. As a result of this, people who develop an addiction to social media need an increasing amount of positive feedback to achieve the same feeling of fulfillment.

The dysfunctional reward pathways are observed in many types of addiction, such as substance use, gambling, and alcohol dependence. Neuroscience studies show that brain scans of people who are addicted to social media show the same neural changes as those who suffer from recreational drug dependence.

Reversing the Effects of Social Media Addiction in The Brain

When it comes to counteracting the effects that too much time on social platforms can have on our brains, experts recommend a simple tip: Reducing the amount of time we spend online.

Since the science of social media effects is clear, we can do one thing to protect our brains: consume social media content in moderation.

This means that we can still use social platforms to communicate with loved ones who live far away and to stay updated with the latest information. We can even use social platforms for entertainment purposes or when we want to wind down at the end of a busy day. The key aspect is taking control of our scrolling habits.

Therefore, if we want to ensure that our brain health does not suffer as a result of social media use, we must ensure that we remain mindful of our habits and place limits on the time we spend online.

Social Media and Mental Health

Research shows that there is a clear link between increased use of social media and negative mental health effects such as low-self esteem and mood changes. These negative effects can stem from various factor such as:

• A tendency to compare oneself with other people online – Spending too much time on social media creates the opportunity to see only the good aspects of someone’s life. For example, if people only post the best aspects of their life, such as holidays, key milestones or material things, this can make others feel inferior and not good enough. Comparing one’s normal life against someone else’s best moments can make people feel as if they are missing out on certain things in life. As a result, they are more likely to lose confidence in themselves.
• Feeling excluded from social events and fear of missing out (FOMO) – Seeing others attend exciting social events can make someone feel excluded. In turn, this exacerbates feelings of rejection and loneliness. On social media, some people can appear as if they have a wide social circle and many acquaintances. As a result, some people can internalise the idea that they are not worthy enough to be included in social events.
• Enhancing body image issues – Many people post pictures of themselves that are edited, filtered, and modified to match an ideal body image. This can set unrealistic standards for how someone should look. As a result, some people can develop body image and self-esteem issues which can further exacerbate mental health issues such as depression, anxiety, and eating disorders.

Although social platforms have their benefits, it is important to recognise that mindless consumption of it can have several negative implications on our mental health. The most vulnerable categories of people seem to be those with underlying mental health conditions and teenagers. They can be greatly affected if they have a lower self-esteem or already have a persistent feeling of loneliness and rejection.

For this reason, it is important to be aware of social media effects on mental health if you think that you are at a greater risk. Dealing with depression or anxiety can actually worsen the effects that social platforms have on one’s well being and overall quality of life. Establishing clear limits on the time spent on social media can greatly reduce the risk of its negative effects.

Helpful Telephone Numbers

If you or someone in your family needs support to recover from social media addiction, there are various services you can get in touch with.

If you are in the US, you can contact Foothills at Red Oak Recovery using their phone number 866.306.9078.

They are also able to offer adolescent treatment services and teen therapy options.

You can also contact the Addiction Center and locate their services depending on where you live.

If you live in the UK, you can contact UK rehab for treatment programmes for social media addiction at 020308.115.619. They offer 12 steps support groups and also offer the possibility of online support. Individuals who join their programmes are offered an individual counsellor who supports them throughout their recovery journey.

The aim of their programmes is to help individuals develop a healthier relationship with social media platforms and live a normal life without getting overwhelmed by their addictive tendencies.

Even if you do not want to join a full recovery programme, you can also get in touch with them for confidential advice and help for any issues related to your addiction.

If you are looking for recovery services for young adolescents, Ignite Teen might be a good choice for you. Their services are particularly targeted at helping teens overcome their social media addictive tendencies and build a healthy self-esteem. You can contact them at 866.604.7273.

PAATC also offers social media recovery services both for adults and teens. Their aim is to help individuals find their freedom through recovery and learn to use social media in a mindful and healthy way. If you are interested in the programmes they offer, you can reach them at 844.804.0946.

Books Worth Reading

If you are looking for self-help books that can support you during your recovery journey, there are a few titles that have addressed this topic.

• Hooked: Overcoming Social Media Addiction by Bernard Kelvin Clive. In this book, the author talks about how likes, comments, and shares on social media have taken control over our lives. He claims that it is not the social platforms themselves who are addictive, but rather the tools of likes and other forms of feedback which create a negative relationship between individuals and social media related habits.
• How to break up with Your phone: The 30-day plan to take back your life by Catherine Price. This book talks about a well-designed plan to reduce the amount of time you spend on your phone. If checking social media platforms is the first thing you do when you wake up, you might want to find out some strategies to cut down on this habit.
• Scroll zombies – How social media addiction controls our lives by Sven Rollenhagen. Most of our social media related behaviors, such as scrolling, happen automatically. Checking our phones has become so ingrained in our daily habits that we do not even realise the amount of time we dedicate to social platforms. This book talks about these unconscious habits and suggests useful techniques to become more aware of them. If you want to become a more mindful social media user, this book might also be for you.
• Internet Addiction – Get out of the Virtual World and Back to Real Life by Patrick Grann – If you are looking for practical advice on how to break your internet addiction, this book can help you out. It suggests many useful techniques on reducing the time you send online and implementing new habits that make you more present in your interpersonal relationships.
• Ten Arguments for Deleting Your Social Media Account Right Now by Jaron Lenier. If you can’t imagine living without social media accounts, this book might change your perspective. Written in an engaging and dynamic format, it presents a series of arguments that make you rethink your social media presence. Even if you do not want to drastically delete your social media accounts, at least it can make you reduce the time and energy you dedicate to social platforms.

Conclusion

Although social media platforms provide numerous benefits for modern society, it can also be highly addictive. Engaging with trendy social platforms can easily turn from being a harmless entertainment habit to a real addiction.

The causes of this addiction are complex and perhaps not entirely understood by the research community. Some risk factors that increase someone’s likelihood of developing this addiction type are – loneliness and isolation, low self-esteem, an unfulfilled need for companionship and a desire to be liked and appreciated.

Even if the habit of scrolling through the phone can take over someone’s life, it is important to know that there are plenty of solutions in place to counteract this problem. There are various rehab centres which now offer personalized interventions for social media addiction.

These services include 12-steps approaches, therapy, and interventions for children and adolescents. Therefore, if you or someone you know struggles with this addiction type, it is important to take action and get in touch with a professional as soon as you can.

Finally, suffering from social media addiction should not be a life sentence – there are plenty of resources which can help individuals find their freedom and become mindful social media users.