We can all relate to the feeling of opening social media for a quick scroll, and checking the time just 'minutes' later only to realize hours have already passed. With an endless stream of bite-sized, engaging content catered to your unique interests, its easy to lose control of your social media use. But with the right strategies and alternatives, you don't have to.
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Allowing social media to overconsume you can lead to overwhelm, a poor sleep schedule or insomnia, and even worsened mental health issues. Here are some tips to help you disconnect from your feeds and stop the doom scrolling in its tracks:
Set Time Limits - Use apps or phone settings to limit social media usage, and start with small goals like 40 minutes a day to gradually reduce time.
For extra improvement, try to schedule specific times to check social media, like after classes or before bed.
Turn Off Notifications/Mute Accounts - Disable notifications for social media apps to minimize distractions and unfollow accounts that cause stress, anxiety, or negative emotions. Only enable notifications for essential apps (e.g., messaging or study tools).
Practice Mindful Usage - When you open social media, have a clear goal (e.g., to catch up with a friend or check an event). Avoid mindlessly scrolling for entertainment or distraction, and recognize when you’re feeling stressed or anxious and how doom scrolling contributes to that.
Find Productive Alternatives - Have a list of alternative activities like reading, journaling, exercising, or working on hobbies, or browse our selection of groups, events and trainings to find your perfect fit!
Take Breaks - Schedule social media detox days or weekends where you completely disconnect. Use this time to focus on studies, hobbies, or spending time with family and friends!
Move Your Body - Step away from screens and engage in physical activities like walking, exercising, or sports. Movement will help clear your mind and reduce the urge to scroll!
If disconnecting from social media still feels challenging or scary, book an appointment to discuss your struggles with one of our mental health professionals and develop an approach catered to your unique needs.
Happy disconnecting!
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