In the last couple of blogs, we have discussed social media's effects and how to identify if someone is addicted to the digital world. The temptation of endless scrolling and instant gratification often pulls us away from real-world interactions and responsibilities, and we are addicted before we know it. Social media addiction, characterized by excessive and compulsive usage, can severely affect our mental and physical well-being.

The big question that stands before us is how to maintain a balance between using social media and getting hooked. As I keep repeating, I am no expert on psychological issues, but I try to make a few observations on people from different demographics. Based on them, I would like to mention a few points on managing the silent pandemic of social media addiction.

The first step towards managing any addiction is the toughest. It is that of recognizing that it exists. This self-awareness and willingness to change are the first of the subsequent steps that we need to take. We should reflect on our social media habits and be honest with the time spent online. We must seek answers to questions like: Do we reach for our phone first thing in the morning? Do we mindlessly scroll during meals or before bedtime? Do we feel anxious or upset when we can't access the internet? Understanding the patterns and triggers is essential to implementing effective changes.

If the answers to the above questions are affirmative, and we have clear intentions of changing them, we need to establish goals for social media usage. Having a clear purpose can help us stay focused and reduce aimless scrolling. Determining how much time we need to spend on social media each day and what specific activities we want to engage in will help us manage time better while not compromising on activities like connecting with friends, staying updated on news, or pursuing hobbies. The good news is that there are apps that can help us track usage and set daily limits for individual apps. The key is to stick to the limits we set.

Periodic digital detox also works wonders in such cases. Staying disconnected from social media is good for our mental health. We may designate certain days of the week (or the month) as "digital detox" periods and use this time to engage in activities that don't involve backlit screens, such as reading, exercising, outdoor games, or just spending quality time with friends and family. If digital detox is difficult to follow, we may start by designating specific areas or times when smartphones are off-limits, such as during meals, family gatherings, or before bedtime.

The important part is creating boundaries can help break the cycle of constant phone-checking and also help relish interpersonal physical interactions.

Even while using social media, we need to examine the content critically. It will help to unfollow accounts that contribute to fake news, negative emotions, or unhealthy comparisons. Following accounts that promote positivity, inspiration, knowledge, and personal growth helps align our values and enhances our overall well-being.

As I mentioned earlier, psychologists may be of greater help in serious conditions. They may apply therapy like mindfulness etc. While those are useful to learn as they have larger benefits on our mental health, I sincerely hope we do not reach that level with our social media addictions.