Managing Stress, Anxiety, and the Impact of Social Media

Increasing Stress and Anxiety

• Engage in excessive phone use, especially late at night.
• Check every social media and news platform frequently.
• Watch graphic and upsetting content before bedtime.
• Maintain this behavior consistently over time.

Cortisol and Circadian Rhythm

• Cortisol spikes around 6:00 a.m. as part of the circadian rhythm.
• Habitual phone checking disrupts natural stress responses and worsens anxiety.

Popcorn Brain

• A term coined by psychologist Dr. Levy.
• Describes brain overstimulation due to excessive online activity.
• Leads to difficulty in disengaging from the continuous stream of information.

Characteristics of Popcorn Brain

• Prevalent in modern life; most people experience it.
• Often confused with internet addiction but is different.
• Internet addiction interferes with daily life, while popcorn brain is ubiquitous and affects modern life.

Role of Stress

• Stress exacerbates popcorn brain as the brain seeks out danger through constant scrolling.
• This is an evolutionary trait related to survival tactics.

Statistics on Phone Use

• Average person checks their phone 2,617 times a day.
• 62% of people check their phones within 15 minutes of waking up.
• About 50% check their phones during the night.

Digital Boundaries

• Not about abstaining from social media but creating limits.
• Relationships thrive on boundaries, thus digital boundaries are necessary.
• Unrestricted access to phones increases stress and harms mental health.

Media Diet

Three Approaches to Manage Media Consumption

1. Time Limits: Spend a maximum of 20 minutes a day on bad news.
2. Geographical Limits: Keep your phone away from your workstation and off your nightstand.
3. Logistical Limits: Create a structured relationship with your phone to improve mental health.

Psychological Impact of Graphic Content

• Consuming graphic images and videos increases the risk of PTSD even from indirect trauma.
• Stress and scrolling become a cycle driven by our primal instincts.
• Clickbait and doomscrolling trigger fight-or-flight responses.
• Increased risk of mental health issues with overconsumption.

Balancing Information and Mental Health

• It's essential to stay informed without sacrificing mental well-being.
• Engage in other forms of activism such as donating or supporting causes while limiting graphic content consumption.
• Reading news articles instead of watching videos can help manage stress.
• Seek counseling if experiencing significant mental health issues due to content consumption.

Conclusion

• Establishing digital boundaries is crucial for managing stress and mental health.
• Stay informed but take steps to protect mental health.
• Recognize harmful patterns and seek help if necessary.