Social Media Burnout

Over the past five years, social media has become increasingly relevant in nearly all aspects of life. Where social media was not previously considered “the real world,” these implications have undergone significant changes since around 2020. The internet is now less considered an “escape” and is considered an extension of the real world. As with anything, the increased use of digital spaces and social media comes with consequences. The extensive use and overuse of social media has been something that has been drawing more and more attention and discourse.

What is Social Media Burnout?

Social media burnout is a state of mental and emotional exhaustion caused by the overuse of social media platforms. It is characterized by experiencing feelings of overwhelm, feeling drained, and disconnect caused by social media activities. Signs of social media burnout include mental exhaustion, emotional exhaustion, negative attitudes, anxiety or stress related to missing out on news, events or updates (called “FOMO,” an acronym of ‘fear of missing out’), distressing comparisons to others, and information overload.

Effects of Social Media Burnout

The most common effects of the increased use of social media are the onset of feeling anxious and self-esteem issues. Before 2020, the exposure to this much information at all times was unheard of. More and more there is an implied expectation that everyone is online and accessible 24/7 while being so interconnected with everything, as a means of communication, entertainment, and knowledge. When constantly exposed to social media, one is more at risk of developing depression, anxiety, and experiencing psychological distress. While social media is not the direct cause of these factors, the amplification of common human emotions elicited can still be considerably distressing. Information is highly accessible online, easily causing information overload. This can become distressing and can generate feelings of anxiety. Comparison that comes with exposure to social media posting to peers' accomplishments, milestones, and transitions can be the cause of these self-esteem difficulties. 

More often than not, most people can admit to spending unintentional extended periods on social media, and find this time to be addicting. With this comes the increased use of social media as a means of distraction,  or as a coping mechanism to avoid thoughts or emotions. “Doomscrolling,” as many have come to call it, activates the release of dopamine in the brain. Dopamine is a neurotransmitter associated with reward, motivation, and mood. It can become addictive in nature to continue to receive this dopamine through means that can have other negative effects. This cycle can become distressing to those experiencing it. 

Although there are many effects that social media usage can have on us and our emotional development and well-being, it is important to know that it is not permanent. Common ways to combat these experiences is to have awareness, compassion, and seeking ways to improve or adapt our online usage. Taking a “digital detox” is a notable  way to improve any symptoms caused by online usage. A digital detox consists of taking a deliberate break from using devices or social media itself. 

How to Help

When it comes to mitigating the effects of social media overload, start by paying attention to your emotions when using your device. Notice how you feel when you have the urge to start using your phone. Understanding your thoughts and feelings surrounding your social media use can help you understand what's going on for you, and allow you to develop compassion for yourself, as this is a global occurrence.

Gratitude 

Remind yourself to shift your focus to gratitude instead of self-comparison. It can be beneficial to remind yourself that what people display on social media is not a true representation of their lives. 

Setting Boundaries

Creating boundaries about the use of social media or creating a schedule for social media usage can be a big first step to reduce the sensations associated with social media burnout. Most phones and tablets come with a ‘screen time’ feature, where it is possible to set a limit to the amount of time allowed on the device or on certain applications to stay mindful of the amount of time spent on them. Most devices can turn off notifications for certain applications or devices. 

No Tech Zone

Make certain rooms in your home ‘no technology’ rooms, where electronic devices are not allowed to be used when in them. Alternatively, enforce certain hours in the day to be ‘no technology’ hours where electronic devices are not allowed to be used within a set time frame. 

Other Media

Redirecting our attention to longer forms of entertainment has shown to improve our sustained attention, focus, and deep processing of information. Intentionally engaging solely on longer forms of entertainment, like movies, audio books, and podcasts encourages the brain's neural pathways to perform deeper cognitive tasks, enhancing memory and fostering patience.

In it Together

Try it with a friend! Having external support is one of the best ways to ensure consistency and accountability, and the connection with a friend can also be beneficial! 

Replacement 

Seek out new or old hobbies that you haven't had time for. These can act as a distraction, as social media usage can be, but also as a form of entertainment. 

Conclusion

Remember that social media burnout is very common and that it is not a personal failing to experience it. Have compassion for yourself and know that there are always steps you can take to better yourself and your experiences.