How to overcome social media addiction? Life in the virtual world or about addiction to social networks.

Greetings, friends! Today I want to discuss with you an important issue - the dependence of modern people on social networks. According to research, almost (information from Kaspersky Lab), and among the adult urban population of Russia, 79% of our compatriots have an active account on some social network (data from the FOM).

Parallel virtual life

I will not be mistaken if I assume that you, your relatives and friends have at least one social network account that is used daily (and more than once a day). For many, a personal page has become a second “I”, and their favorite social network has become a second, parallel life. Everything that is most significant to us is collected here - our loved ones and friends, valuable photographs with memories, a collection of favorite music and important videos. Even if we are dissatisfied with the social network, it is difficult for us to leave it completely - where will we put all this “good”?!

However, new social networks are regularly created for the dissatisfied and bored. And traditional social networks are developing, adding new services to retain users. In a word, everything is being done so that you and I can live.

At the moment, the most popular social network in Russia is VKontakte. In March 2014, its monthly audience was 52.1 million people. VKontakte users send 2 billion personal messages and give 1 billion likes per day. On average, a user spends 42 minutes a day on this social network site. Other social networks have slightly more modest indicators.

Social media owns us

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We trust information posted on social networks more than information from official sources. At the same time, many trust such data unconditionally and do not include the “inner critic”. It is becoming increasingly easier to manipulate mass consciousness!

When meeting a person in real life, we often “get through” him on social networks. And employers study candidates’ social media pages before inviting potential employees for an interview. According to Superjob in Russia, 48% of employers who took part in the survey are guilty of this.

Social networks directly affect a person’s self-esteem, Australian scientists have found (). If we do not receive feedback from other people on the information posted on our page, then our self-esteem, the meaning of life, the sense of belonging and control may decrease. We will feel isolated, excluded from society. Positive reviews—likes and comments—are especially important. It’s interesting that, having received a negative experience from one social network, a modern person does not run to look for friends and interlocutors in real life, but registers in a new social network!

Another feature of social networks affects our self-esteem. Many users try to present themselves in the best possible way, embellish reality, and even resort to deception. Looking through our friends' feeds, we see that everyone around us is happy, rich, has a great figure, travels a lot, and lives a busy life. What do we have? An ordinary boring life with small joys, debts and extra pounds! This state of affairs often leads to despondency, takes away the taste for one’s own life, and reduces self-esteem.

Sitting on social networks has a negative impact on physical health. Spending many hours on social networks leads to a sedentary lifestyle (for example, teenage girls sit and lie for 19 hours a day), obesity, problems with the heart, blood vessels and bones (especially in teenage boys). Often active users of social networks have no time to eat properly and they satisfy their hunger with unhealthy snacks, which leads to gastrointestinal diseases and obesity. First of all, this lifestyle destroys the health of adolescents and young people. In the future, it is unlikely that lost health will be restored.

Doctors' verdict

This state of affairs led to the fact that at the World Congress of Psychiatrists recently held in St. Petersburg, scientists proposed that addiction to the Internet and social networks be considered a chronic disease that requires serious treatment.

Addiction to social networks is similar to alcohol or drug addiction - they develop according to the same mechanism. The only difference is that with addiction to social networks there are no signs of chemical dependence on toxic substances. Therefore, such people rarely come to the attention of doctors. This was stated by Alexander Kibitov, head of the laboratory of molecular genetics at the National Scientific Center for Narcology ().

And the chief narcologist of the Leningrad region, Evgeny Krupitsky, compared people’s dependence on social networks with diseases such as diabetes, hypertension or peptic ulcers. All of them undermine human health and require long, often lifelong, drug and psychotherapeutic treatment and rehabilitation.

Of course, this view of users’ excessive love for social networks also has opponents. First of all, these are representatives of social networks. They believe that the problem of addiction to social networks is far-fetched and there is no separate addiction to social networks. We can only talk about dependence on communication. Man is a social animal. Therefore, there is nothing scary or unusual in the fact that we love to communicate. And social networks help us do this in a more interesting way - we can communicate with people from different cities and countries, easily exchange photos and videos with relatives whose existence we didn’t even know existed before the invention of social networks.

Psychiatrist Alexander Fedorovich also shares a similar point of view. You can’t compare your addiction to social media with alcohol or drug abuse, which destroys your body and psyche. By communicating on a social network, a person gets his share of the “high”. But then everything that brings us pleasure and what we like to do regularly can be classified as a chronic disease.

What do you think, friends, about the wild popularity of social networks and virtual reality in general among the population of our planet? Can we already talk about addiction that requires treatment, or is this normal behavior of modern people? Are teenagers and young people addicted to social networks? Do you or someone you love have an overuse of social media? How, in your opinion, should (if indeed it is necessary) be dealt with?

I also ask you, friends, take part in the continuation of the mini-survey on social media addiction.

A previous survey showed that 52.5% of participants are addicted to social networks, and 29% simply like to spend time on their favorite social networks . At the same time 74% of respondents spend time on VKontakte and 13% on Odnoklassniki . Other social networks are less popular: from 1 to 4% of survey participants hang out on them.

Just ten years ago, the term “social network” did not evoke any associations in us. And the Internet was not so firmly integrated into a person’s daily life. We went to the library for the necessary information, and communicated with friends and family either in person or by phone (home phone, with a wheel). Remember this time? In fact, it is very difficult to imagine that communication was once so “alive”.

Today you won’t surprise anyone with the names “VKontakte”, “Odnoklassniki”, “Facebook”, “Twitter” or “Instagram”. Surely, everyone is registered in at least one of these social networks, and maybe in all of them at once. But everyone’s time and purpose for being on social networks are different. Someone goes to their page solely to chat with friends, someone to listen to music, and someone strives to learn as much as possible about their friends and acquaintances by looking at photos and news (“news feed”).

Today, psychologists, along with alcoholism and drug addiction, increasingly mention addiction to social networks. Indeed, with the advent of such “benefits” as the Internet and social networks, those who began to abuse these “benefits” immediately appeared. Moreover, every day they began to become more and more numerous. Why is it that so many people, once “caught in the net,” can no longer get out of them?

Causes of addiction to social networks

The first reason why social networks are so attractive to humans is that when we “wander through the open spaces” of social networks, the pleasure centers in our brain are activated. This is greatly facilitated by positive ratings (“likes”) and pleasant comments on our photos. What do we do when we receive a pleasant emotion? Right. We return to the network to get it again. So it turns out that the more a person is approved on a social network, the more time he spends there.

The second reason is related to the peculiarities of a person’s perception of information posted on social networks. We get it quickly and little by little. Moreover, this information is extremely diverse and heterogeneous. For example, when visiting the VKontakte website, we can immediately turn on the music, while simultaneously viewing brief news, small notes and articles, comments, and at the same time still have time to respond to messages from friends. Our brain begins to quickly adapt and get used to this pace. It's like a quick and easy process of "clicking" seeds.

Here it is also worth emphasizing the heterogeneity of the information received. This distinguishes it from information in search engines. To find something in a search engine, such as Google or Yandex, you need to at least know exactly what to look for. Moreover, you still need to formulate a fairly clear request. And this, of course, requires some time and effort. In turn, to find something interesting on a social network, no such effort is required - you just need to open the news feed. Thus, social networks attract people mainly due to their accessibility, simplicity and diversity.

The third reason is people who are unsure of themselves, suffering from complexes, such as, for example, an “inferiority complex” with their appearance, or they lack attention in real life. And on social networks, few people know who we really are, because if we have a rich imagination, you can present yourself as a hero-lover, a macho, or just a super-smart genius.

Negative consequences of social media addiction

So, we found out why social networks are so attractive to people. Now let's figure out what, exactly, is the danger of overly active use of social networks? Why, in this case, do scientists increasingly use such a harsh word - “dependence”? This is due to the fact that dependence on social networks causes a whole range of negative consequences, both for the person himself and for his loved ones. Let's look at them in more detail.

Firstly, very frequent and prolonged stay on social networks leads to the so-called attention deficit disorder. This means that a person loses the ability to concentrate on one thing for a long time. To explain this, it’s enough to remember how we receive information on a social network - quickly and in small portions. People dependent on it become so accustomed to this “portioned” mode of receiving information that after a while they can no longer, for example, spend a long time solving any given task. After all, on the Internet we often have to switch our attention from one thing to another: here we are listening to music, then reading a short article, and now writing a message. Over time, even reading your favorite book can become difficult because the brain, out of habit, begins to constantly “look” for reasons to switch to something else.

Of particular concern in this sense are the younger generations, who have been stuck on the Internet and social networks almost since childhood. Their thinking is very flexible and very easily influenced. Therefore, dependence on networks poses a special danger for children and adolescents, which is becoming extremely difficult to avoid in the modern world.

Thirdly, very often “abuse” of social networks causes constant fatigue syndrome, as well as stress. Although scientists say that the human brain's capabilities are almost limitless, it still needs some rest. At a minimum, in order to process and structure the information received. When a person is constantly online, the flow of information to the brain practically never stops. This causes the brain to become overloaded. Therefore, a person begins to feel constant fatigue and is in a stressful state.

Fourthly, overly active communication on social networks often leads to the loss of “live” communication skills. This is perhaps the most obvious of the negative consequences of this destructive addiction. Constantly communicating on social networks, we very often lose the emotional component of our communication with friends and loved ones. There is simply no time for emotions online. Music, comments, “likes”, news, and only in between – a message written by touch.

And finally, fifthly, as a result of all the above consequences, a person receives a general decrease in intelligence. Here, of course, the same features of “network” information play a decisive role. A person loses the ability to concentrate on one thing, find a solution to an important problem, or seriously think about the task at hand. His brain can no longer work effectively. He gets used to simply receiving an endless stream of information without analyzing it in any way. It turns out that a lot of information is received, but it is not absorbed and as a result the person knows nothing.

These negative consequences are enough to imagine and slightly appreciate the seriousness of the situation.

I would also like to note that most people suffering from addiction to social networks also have alcohol or at least nicotine addiction, and those who have not yet encountered this are on a direct path to alcoholism or drug addiction, taking into account the fact that social networks are now not only a mass media, but also a trading platform for alcohol and drug dealers, the latter, in turn, are actively promoting goods on the Internet, which can already be purchased for a long time practically without leaving home. And the majority of well-known and famous people, whom modern youth are now so accustomed to looking up to, in their creativity make alcohol and drugs an integral part of life, leading to “success”, which, with one click, immediately ends up on social networks, and therefore in mass access. Then it may happen that we will have to face more than just one bad habit.

“Symptoms” of social media addiction

It is well known that any addiction is also a kind of disease that has its own symptoms. Social media addiction will be no exception here. It also has certain “symptoms”, although not as categorical as, for example, the flu. So, how can we “diagnose” this disease in ourselves?

The first and most obvious symptom is that you spend a lot of time on social networks. In a good way, you shouldn’t stay there for more than an hour a day. Although this is a very relative figure. If you work tirelessly from early morning until late at night, and before bed you only have an hour of free time, which you spend on the Internet, this is something worth thinking about. This symptom also suggests that a person constantly wants to be “in touch” (“online”). He can’t shake the feeling that while he’s not online, something extremely interesting will happen there: unique news will appear, someone will comment on his photo, or one of his friends will post their photos from a recent trip.

The second symptom is the appearance of the most typical online jokes and expressions in your conversational speech. For example, expressions like “thank you” instead of “thank you”, “preved” instead of “hello”, and other popular jokes on social networks can serve as an alarm bell.

Symptom number three is an overgrown photo album. If you post daily photographs of your loved one (“selfies”) in absolutely ordinary life situations, or photographs of food, legs, arms, nails, eyebrows - in a word, everything you see around you - this is also a cause for concern.

The fourth symptom is to “sit” all day on some social network without communicating with anyone. Remember why they were originally created? For communication.

And finally, the fifth symptom is that turning off the Internet causes you to panic, feel isolated, lonely, cut off from the world, and even feel depressed. Although in fact, only when the Internet is turned off and there is no access to social networks do we truly live and communicate. We must try not to forget about this.

If you experience one or more of these symptoms, it is very likely that you have some form of social media addiction. In this case, you should immediately contact specialists.

About a year ago, I suddenly discovered that it became much more difficult for me to concentrate on one task than usual. Having decided to deal with this problem, I simultaneously learned about how giraffes sleep, what useful things you can buy on Aliexpress for $2, how to tie a scarf in 30 different ways, and what to do if you suddenly get lost in the forest...

Thus, several more months passed in the infinity of available information. In the morning I found myself on Facebook, on the tram I commented on supposedly necessary business communities, in the evening I read interesting characters on Instagram. Everything is interesting, partly motivating and even useful.

The phone lived its own life and jumped into my hands. Everything is automatic, like brushing your teeth, crossing the street or scratching where it itches. Until one day I discovered that I had nothing to be proud of. Under the bed there are Bermuda triangles of lost time, on the road there are oceans of half-thought thoughts and unfinished plans, and in my head there is a viscous, cooled porridge with disgusting lumps.

An unfulfilled morning yoga workout timidly peeks out from around the corner, and an old dream is gathering dust on the chest of drawers—sharpened, pleasant-to-touch drawing pencils. All this is sacrificed to a small thin white box with a screen.

Less and less time for what really matters.

This fun unequal fight

Having realized the scale of the problem and having taken some Validol, I sat down to think about what could be done about all this. It’s simple - for starters, at least pick up your phone less often. Yeah, right now! It’s like not thinking about the white monkey - now hanging in the nets (what a word, right?) has been added to the pangs of conscience and surprise at one’s own weakness of will.

What to do?

Conscience ate me from the inside, sadness drooped the corners of my lips. It was urgent to at least start using my favorite method - the “idea of small steps” and apply the simplest solutions. I wanted to get rid of automatism and, if possible, make it difficult for myself to access social networks. The problem was that for work I still needed to be in them and respond quite quickly to messages in instant messengers. Unlimited Internet on the phone, needed for business, also did not add optimism to the decision to put an end to the problem of distraction.

Simple tricks to get started

First, I’ll tell you about a few simple tactics that I did. If this problem is also relevant for you, try it, surely something will suit you too.

I gave three key work contacts a backup connection with me and turned off instant notifications for all messengers except one (I probably need to turn everything off, but I can’t do that yet),
I set a digital password to access the phone (it helped for the first week),
I removed the Instagram icon from an easily accessible panel on my phone and hid the application somewhere far away (it helped so much that I abandoned Instagram a long time ago!),
I started putting my phone in the far pocket of my bag and making sure to fasten it,
Now I make sure to put my phone out of sight when I'm working on the computer (it helps a lot!)
Every time I log out from all networks and mail on the computer and keep no more than 4 tabs open at the same time,
I wrote a list of pleasant and useful things that I can do instead of surfing the Internet,
When I need to concentrate, I turn on completely silent mode on my phone.

All this is good, of course, but it’s too easy to lose control of yourself and return to telephone and social network slavery.

Getting rid of addiction: deep motivation

Then I began to look for the most convincing arguments that would really help me deal with this addiction. The crystal clear “social networks are eating up your time and concentration” has not been impressive for a long time. We need something more emotional. This is what I ended up with (and yes, I know, you can argue with all this :))

Truly cool people aren't on Facebook.

Directors of large companies, experienced surgeons, successful salesmen and negotiators, talented scientists or violinists - they all have their own, focused and rich lives. There is no time to prove something or build relationships with a bunch of strangers.

We forget about the depth

Smooth phone surface and easy, effortless glide. People seriously and willingly review bright, colorful books like “Encyclopedia for Women” and are pleased to note that it has everything - how to take out a loan, how to throw a child’s birthday party and how to make a great presentation for a company. A video of unboxing small items from China is gaining millions of views. During work hours, people eagerly share “7 things every manager should know” and “5 tips to advance your career.”

We believe in TV stars and pop singers, paying almost no attention to brilliant scientists, doctors, and teachers.

They're watching us

Just think about it - what can we learn about you by looking at your search queries over, say, the last year? What about carefully analyzing your friends’ lists? Do you know that Facebook permanently saves not only deleted posts and comments, but also editions of unpublished texts? Often we see what they want to show us and form the opinion that they want from us. In the noise of voices, thoughts and events, it becomes even more difficult to hear yourself and figure out what is really important.

I don’t want to exaggerate, just as I don’t plan to give up Google or Facebook, but what I really recommend is watching the short series “Black Mirror” - in each episode we see a new forecast for the development of our digital future.

Concentration? No, you haven't heard!

Imagine: 10 years ago we could work on one task or study for 3-4 hours straight and didn’t even think about checking Facebook!

Now we have been defeated by Mrs. Imaginary Busyness. Here she is - plump, with large red beads on her neck and cunning in her eyes. She laughs because of your insomnia and purrs joyfully when she hears the next “I don’t have time to do anything.” Next to her are always her faithful assistants - Multiple Choices. They fly around like black flies and poke themselves right into your face - look at me! - choose me! - I'm the most beautiful! - with me you will earn a lot of money!

Have you ever just looked at your Instagram feed on the way to work and already feel kind of tired? Here it is - constant switching from patch to patch in action.

Enough. I want to have the luxury of single-tasking. Make eye contact throughout the meeting and never look at the screen, carefully finish reading a long useful article, look at people in transport and try to guess their stories, without being distracted by working on articles... Work when you need to work and rest when it’s time to rest.

Causes of breakdowns

Wow, so many useful arguments!

But still, why am I losing my temper?

And everything seems so right, so good.

For myself, I found three reasons for breakdowns:

Fatigue

A tired person has much less self-control and is much less critical of other people's opinions. A tired person is easier to manipulate, and he performs most of his actions without thinking, automatically. My simple recipe is to get enough sleep. Let this be your main responsibility for the near future. Everything can be remade and changed. The main thing is to get enough sleep...

Reluctance to complete a task or not knowing how to complete it

When I have no idea what to write about, or how to approach a complex “elephant,” my pens gravitate to the entertaining-procrastinating bookmark on the computer. Unfortunately, I haven’t come up with another, more pleasant means than strict control and awareness. But strict control, by the way, only works when you are not tired. So once again - get enough sleep!

Boredom

If the task is interesting and I know exactly what to do, then there is no time for boredom or distraction. If my thoughts are at a dead end or my work doesn’t make sense, then I use every opportunity to get distracted. The solution is not so simple, but it is there - as little boredom as possible. If there is no escape from subjectively useless work, I arrange competitions with myself or try to meet a predetermined time.

A major epidemic is growing in modern society – social networks. It is the most dangerous at the moment; even a plague in the Middle Ages or a flu epidemic cannot compare with its contagiousness.

The fact is that the disease proceeds unnoticed, capturing more territories. Humanity turns a blind eye to problems with it. Even schoolchildren have accounts on VKontakte, Odnoklassniki, and Instagram, which adults infected them with. Only a few pay attention to this and begin to act.

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How to get rid of cravings?

Anyone who realizes that they have become infected has already taken the first step towards a cure. This shows that the problem is now recognized.

And the beginning of the treatment of any psychological disease is awareness of what is happening in the head, and an understanding of the sources of motivation that force one to perform one or another unpleasant action.

The second step is reading this article.

The third is to choose one of the methods and strictly adhere to it.

1. Turn off the Internet. Perhaps the most radical method is if, after constantly abandoning one social network, there is a slow transition to another. This option is suitable for those whose willpower is not their strong point. This idea is good for the strong-willed, just to see how life will change without the virtual world. The changes will be for the better in any case. Many people often develop an interest in old hobbies or new interests arise in the real world, which fill their free minutes, and there is no time for updating VKontakte, Odnoklassniki and Instagram.

2. Delete accounts. Also one of the tough options for combating attraction. If only social networks are drawn into the World Wide Web, and other resources are not addictive, then it is enough to get rid of pages on networks that are constantly used. This may cause criticism of the “friends” that are added to the resource, but real friends will understand and there is a connection with them, at least by phone numbers. This is quite enough

3. Remove unnecessary people, unnecessary groups. If you don’t want to delete, you need an online account for some reason (earning money, communicating with distant relatives, downloading music, etc.), it’s worth removing the unnecessary things. Everything that can distract and unconsciously drag you into surfing the pages of users, groups, comments, etc. The main thing is to enter with an awareness of the purpose, why the site was opened, and as soon as the task is completed, immediately leave.

4. Programs that restrict access to the network. Another way not to lose your user page and not disconnect the Internet. There are programs that control the time you visit resources. There you can indicate links and allowed times. As soon as the time is exceeded, the program will block access until the next day, week, depending on the settings.

5. Limit yourself at your own request. The method is suitable for strong-willed people, but who have managed to become dependent. You just need to set yourself, for example, to use social networks from 21:00–22:00. Everyone can choose the appropriate minutes for themselves. A sticker on your monitor will help you remember this.

Important to remember

Removing applications from smartphones helps. Most people are addicted to social media out of boredom. And often, when the brain feels that it has nothing to do, it automatically turns to familiar resources, which sometimes save you from idleness. This is just a habit, visiting daily pages, so constant work of consciousness is important. So that you don’t “accidentally” open and “kill” half an hour of time in Odnoklassniki. It's good to find something to do that will keep you occupied and entertained during your free hours. Since after deprivation of addiction there will be a lot of time and if you do not find a replacement activity (preferably developmental and useful), you can return to a degrading lifestyle.

The best replacement is reading books. Buying a “reader” without access to the Internet and loading books into it is priceless!

Social networks began to gain popularity around 2003-2004. Around this time, there were the most famous sites to date, such as Facebook, Odnoklassniki and VKontakte. Although the first such projects were launched around the mid-90s, of course, in America.

Social networks are blurring the boundaries between cities, countries and continents. Thanks to them, we have the opportunity to constantly be in touch with our family and friends. Here we can find old friends and acquaintances with whom we once lost touch. In addition, social networks allow us to keep abreast of important events in the country, and not only. Some of them make it possible to conveniently search and listen to music and watch movies. In general, social networks are quite useful. However, as time has shown, it is not useful for everyone.

Causes of addiction to social networks

Negative consequences of social media addiction

These negative consequences are enough to imagine and slightly appreciate the seriousness of the situation.

“Symptoms” of social media addiction

The first and most obvious symptom is that you spend a lot of time on social networks. In a good way, you shouldn’t stay there for more than an hour a day. Although this is a very relative figure. If you work tirelessly from early morning until late at night, and before bed you only have an hour of free time, which you spend on the Internet, this is something worth thinking about. This symptom also suggests that a person constantly wants to be “in touch” (“online”). He can’t shake the feeling that while he’s not online, something extremely interesting will happen there: unique news will appear, someone will comment on his photo, or one of his friends will post their photos from a recent trip.
The second symptom is the appearance of the most typical online jokes and expressions in your conversational speech. For example, expressions like “thank you” instead of “thank you”, “preved” instead of “hello”, and other popular jokes on social networks can serve as an alarm bell.
Symptom number three is an overgrown photo album. If you post daily photographs of your loved one (“selfies”) in absolutely ordinary life situations, or photographs of food, legs, arms, nails, eyebrows - in a word, everything you see around you - this is also a cause for concern.
The fourth symptom is to “sit” all day on some social network without communicating with anyone. Remember why they were originally created? For communication.
And finally, the fifth symptom is that turning off the Internet causes you to panic, feel isolated, lonely, cut off from the world, and even feel depressed. Although in fact, only when the Internet is turned off and there is no access to social networks do we truly live and communicate. We must try not to forget about this.

If you experience one or more of these symptoms, it is very likely that you have some form of social media addiction. In this case, it is worth changing your lifestyle and daily routine a little.

How to “cure” social media addiction

As you know, in the case of any addiction, the most important step towards recovery is its recognition. In the case of social network addiction, this is extremely important, since it is often difficult to even notice that a person spends too much time online. It is even more difficult to admit that this order of things is somehow dangerous for him. So, if you have studied the signs and discovered this insidious disease in yourself, then we can consider that half the battle has already been done. And now a little about the plan for further action.

Take yourself a short vacation without the Internet. A great option for such a vacation is to go to the village. Stay there for at least a week.
During these “vacations” you will have a lot of free time. Try to spend it talking to people, walking in nature. Also during this time, try to find a hobby. Think about what you would like to do. You can try drawing, embroidering, knitting, sculpting with clay, playing the guitar, making furniture - something will definitely captivate you.
When you return home, when accessing the Internet, try to search for information using search engines rather than social networks. You should look for what interests you, and not read everything in a row, creating “information noise.” It will be a little difficult, but you can do it.
The next step is to try replacing messages on social networks with live communication, at least by phone. You don't have to do it abruptly. Start by calling a close friend. Gradually you will understand that hearing the voice of the person you are communicating with, and even more so seeing him live, is extremely pleasant.
Remove your profile photo. This will allow you to break the association of the “real self” with the “virtual self.”

Try to follow these simple tips, and very soon you will feel that more emotions, impressions, and interests have appeared in your life. And social networks will no longer take up so much space in it.