Making the decision to only spend 30 minutes a day on social media reduces the risk of depression, anxiety and loneliness related to these media.
- The use of social networks and mental health are closely linked among young people.
- A study shows that reducing the “consumption” of social networks to 30 minutes per day reduces the risk of depression, anxiety and loneliness.
- People who aimed for the goal of 30 minutes a day without reaching it, also saw their risk of depression reduced. Thus for researchers, it is not a question of being perfect, but of making efforts to limit themselves.
Instagram, Tik Tok, Snapchat, Facebook… social networks are now an integral part of our daily lives, especially for young people. According a survey conducted by Diplomeo and BDM, 16-25 year olds spend between 3 and 5 hours there. However, it is increasingly clear that consulting these platforms so regularly has a negative impact on mental health, increasing the risk of loneliness, anxiety or depression. A recent studyconducted by researchers at Iowa State University, shows that it is enough to try to reduce consumption to reduce these risks.
Anxiety: limiting to 30 min of social networks per day reduces the risks
In a two-week study of 230 college students, half of the participants were asked to limit their social media use to 30 minutes a day. They received automated daily reminders mentioning this instruction. At the end of the experiment, they obtained significantly lower scores for anxiety, depression, loneliness or fear of missing out compared to the control group who did not change their habits.
People who had been less on Facebook & co also scored higher for “positive affect”which the researchers describe as “the tendency to feel positive emotions described with words like excited and “proud”.
“I was surprised to find that participants’ well-being did not just improve in one dimension, but in all of them. I was thrilled to learn that such a simple intervention of sending a daily reminder can motivate people to change their behavior and improve their social media habits”explains Ella Faulhaber, lead author of the article in a press release from his university.
Social networks: 3 tips for successful self-limitation
Moreover, the results show that the psychological benefits of reducing social media extended even to participants who failed to meet the 30-minute time limit.
“The lesson here is that it’s not about being perfect, it’s about putting in the effort, that’s what makes the difference. I think self-restraint and vigilance are the secret ingredients to success, more than the 30 minute benchmark”adds Ella Faulhaber.
The scientists took advantage of their study to offer some tips for people looking to reduce their consumption of Tik Tok video or Instagram posts:
- Pay attention to time spent on social media: Set a timer or use a built-in wellness app to see how much time you spend on social media.
- Be kind to yourself: Recognize that sticking to a time limit isn’t easy. Social media apps are designed to keep you engaged.
- Don’t give up: If it’s not easy, don’t give up. Keep trying to limit your use of social media. In time, this will have real benefits for your mental health.