As we continue to discuss the negative impact excessive social media has on the development of anxiety and depression, we will also begin to discuss ways to reduce and refocus attention onto healthy ways to manage.
As we discussed in our prior blog, excessive use overstimulates the brain’s reward system creating difficulty to seek joy and pleasure from otherwise normal everyday activities. This state does not necessarily remain permanent if proper steps are taken and are continued on a regular basis. Our brain’s neuroplasticity allows us to not only learn new behaviors but unlearn them as well.
Here are some tips for unlearning unhealthy behaviors regarding binging and overusing social media and other internet services.
Track current time spent on these services to get a baseline.
Set small tangible goals to begin reducing time spent on electronics, such as spending 15 minutes less weekly eventually working down to a longer-term goal. Here is an example.
BASELINE- 8 hours a day
Week 1: 7:45 a day
Week 2: 7:30 a day
Week 3: 7:15 a day and so forth until long term goal is met.
Replace time spent with electronics with other activities that reduce stimulus: ex. Reading, journaling, going for a walk, meditating etc.
Reward oneself for completing small goals daily though positive self-talk, making a gratitude list, or eating a small piece of candy or chocolate etc. Obviously, moderation in this area as well.
Track progress and adjust as necessary to continue viewing one’s progress.
Bring others in on your progress for external motivation.
Finding new experiences and searching for different ways to occupy your time is rewarding in itself of itself and also stimulates your brain, reducing feelings of angst and apathy. Focus and always remember, action before Motivation, changing behaviors is not easy.
We will continue to offer information regularly and if you have any questions or comments feel free to contact us.