What do you think? How often do you look at your mobile phone per day?
According to a market research study by the management consultancy Deloitte, Germans look at their mobile phone around 30 times a day, while the 18 to 24 age group even does so on average looks at her smartphone display a whopping 56 times a day.
According to experts, smartphones represent a not inconsiderable risk of addiction. A fixation on this device takes place too quickly, which can be a curse and a blessing at the same time – depending on how you deal with it.
Two out of five respondents from the Deloitte study stated that they had already tried to reduce their time on their smartphones. However, 2/3 of them failed. It is certain that smartphones and social media apps have changed our social life enormously. The following report tells you what negative effects social media can have on your psyche.
1. complexes & Dissatisfaction
Researchers at the Royal Society of Public Health in the UK are sounding the alarm. In your study “#StatusofMind” you found that adolescents who spend more than 2 hours a day on social media apps such as Facebook, Twitter or Instagram show symptoms of depression more often.
In particular, the researchers noticed the connection between social media use and satisfaction with one’s own appearance.
Young women between the ages of 18 and 24 were very active online are less satisfied with their bodies than those who are rarely or not online at all. The dissatisfaction was so strong that 70 percent of these young women would even be willing to undergo cosmetic surgery.
The blame for this dissatisfaction with one’s own body, also known as body shaming, lies with the strong Focus on external ideals in social media. A demonstrative lifestyle and body cult have taken the place of social and political attitudes as a model. Celebrate those who continuously optimize their bodies themselves. In the process, the ideal images spiral to ever more unattainable heights, so that one is inevitably one of the losers. Just as an example, Marilyn Monroe’s thighs would be considered chunky today.
Instagram brainwashing distorts your view of your own body, tempts you to diet and fasting and can destroy natural eating behavior in the long term. In the worst case, the girls or young men slide into eating disorders or anorexia.
2. Waste of time and procrastination
According to a representative survey by the Allensbach market and advertising medium analysis in 2018, around 26 million Germans count themselves among the people who have too little time. Time pressure and rushing seem to be a widespread emotional state in Germany.
In contrast, surveys revealedBut also that German young people spend an average of 3 hours a day with social media. An online survey by Statista, which determined the smartphone use of adults, showed that in 2017, 28 percent of adult smartphone owners spent more than 1 hour a day actively on their smartphone. (This does not include passive activities such as listening to music).
So pay close attention to whether your smartphone is stealing your valuable time or whether you find the time spent on your smartphone valuable and useful. Put a stop to it yourself if you notice that you are getting bogged down in time with your smartphone or that you are using social media to postpone important things that will then cause you to run out of time shortly before handing in.
3. Afraid of missing something
Are you one of those smombies (smartphone + zombies) who carry their smartphone with them everywhere as an extended self and indulge in their digital addiction even on the toilet (or just there)?
Do you, like an alcoholic, have the right excuse ready for every smartphone excess and do you get up with your cell phone and go to bed with your cell phone? Psychologists have found that there is often a fear of missing out. This fear even increases the more often you use your smartphone.
Honestly, have you ever really missed something that couldn’t have waited 3 days? I advise you to get an alarm clock, a nice watch and a simple mp3 player and leave your cell phone in the drawer for half a day.
4. self-portrayal & Social envy
If you look at the numerous photos on Facebook, Instagram & Co looks, you could almost think that half of life out there consists only of adventure holidays and that you are the only dork who is busy at home with shopping, doing laundry and emptying the dishwasher. Social envy can quickly arise or frustration can set in about your own uneventful everyday life. Perhaps you will be tempted to polish up your own profile a bit in order to boost your ego.
Why are you doing this to yourself? Don’t let social media create negative feelings such as envy, resentment and ingratitude in you. Take a mental step back and exit the negative spiral of social matching and self-promotion.
5. vanity & Narcissism
I recently found a photo folder with over 500 selfies on a friend’s laptop. All shot within a year, with duck face, kissy mouth, pinched cheeks and googly moments. Half of them are then retouched with a retouching app.
What do you want with so many of your own posed and edited photos? Playing as a model, enjoying your own beauty? Prove to the environment how glamorous you are throughlife strides? Is that sympathetic, authentic and self-confident? Shut down when you find that social media is tempting you into vain and narcissistic behavior.
6. Food porn instead of enjoyment
It happened more and more often that I was sitting in the restaurant with friends and someone said, go on talking, I’ll just take a quick picture of my food.
Fast was relative. Various perspectives were tried, a careful selection made and then the whole thing was posted.
With a 3-course menu, this can quickly become a conversation and mood killer. Conversations can no longer unfold and flow, but are permanently interrupted. Getting involved with the other person and the food itself only takes place partially, the desire to play photojournalist is too strong. Once it even happened to me that an extremely slim acquaintance, who was enjoying herself in the beer garden with salad and water, quickly borrowed my beer and my chicken plate, draped it in front of her and took a selfie with it.
Should your finger be tingling with photo addiction again, pause for a moment and consider whether you absolutely have to do your thing here, or whether it wouldn’t be more respectful, your attention to give completely to your counterpart.
7. Fixation, Control & Stalking
Have you ever been tempted by social media to secretly monitor a person, for example by checking the online status on whats app? If so, did you do this multiple times a day, trying to detectively read patterns into online behavior?
Stop your behavior if you feel it might come across as pathetic and obsessive to others. Protect yourself from fixations on people and control compulsions, for example by deactivating the “last online status” on whats app and taking social media breaks of several hours a day.
8. Bullying and depression
Cyberbullying can lead to serious depression and, in the worst cases, even suicidal thoughts, especially in children and young people. Parents should therefore take cybershaming very seriously and closely monitor their children’s use of social media. Conversely, drifting into a completely digital world of friends can also increase depressive behavior.
Our tip: go out into life and meet real people. See who’s there when you need help, who’s hugging you, and who’s struggling through the rain and freezing cold to see you in person. Class is sometimes more than quantity.
9. Lack of sleep
Another negative accompanying phenomenon of the internet and social media is lack of sleep and difficulty falling asleep.
This has underdifferent reasons. On the one hand, LED screens often have a high proportion of blue light, which in turn wakes up the brain.
On the other hand, you quickly lose track of time when watching Netflix, YouTube or surfing in bed, which is why you simply close your eyes later. In addition, the consumed content can also have a stimulating effect.
We therefore recommend not checking e-mails or other messages before going to bed or staring at LED screens. Better dim the light and read an analogue book.
Do you charge your phone several times a day, leave your phone on at night and even check your phone at the same time at work, at university, while eating or even while driving? If so, it could well be that you already suffer from nomophobia. This novel phenomenon describes the pathological fear of being without a mobile phone and the panic that arises as soon as you forget your mobile phone at home.
People suffering from nomophobia hardly feel able to survive socially without a mobile phone. The mobile phone is becoming a social drug. Like a drug addict, thoughts are constantly revolving around the addictive substance, in this case checking the news, for example. Many hours of the day that could have been productive, active, enjoyable, or creative are wasted on this compulsive behavior. It’s a pity really, when so many complain that they don’t have enough time for beautiful things.
In the search for recognition and social validation, we fuel social media responses that satisfy that social need. Each vibration or ring could be a sign of positive feedback in the form of a message or a like. Once we have successfully conditioned this stimulus-response mechanism, our body releases the happiness hormone dopamine as soon as the mobile phone makes a noise.
This desire for social validation combined with the fear of missing out (which ultimately has to do with the fear of social exclusion) can lead to persistent multi-tasking and permanent partial attention. You are hardly conscious of the moment any longer, you no longer fully engage in situations and people, you are unfocused, distracted and stressed.
If you want to do something about it, try social media detoxing. Insert whats app, Instagram or Outlook fasting cures and use the time for things that you have been missing for a long time.