How many hours do you spend online each day? According to a recent survey, Filipinos aged 16 to 64 spend an average of 4 hours and 6 minutes on social media daily in a year, ranking second on the survey’s list of countries whose citizens spend the most time on the internet and social media.
Social media can be a great tool for building personal and professional relationships, maintaining connections, and finding support networks. But too much consumption can lead to a distorted view of reality—users tend to present an idealized version of themselves online—which can affect one’s happiness and self-image.
If you find yourself becoming too dependent on building your feed, comparing and competing with others’ posts, mindlessly scrolling, and spending the majority of your time on social platforms each day, then it might be a sign to unplug and take a break. You don’t need to leave social media completely, but you can set healthy boundaries to minimize its negative effects on your mental health. Here are small tweaks you can adapt.
Set limits on your social media use
From App Store Official Website
Don’t let your online life take you away from real life. Start with activities where you can be social-media free, like reading a book, going on a walk, or trying new hobbies. You can also commit to ignoring your smartphone when hanging out with friends and family—turn it off or keep it out of reach.
Your phone also has tools that can help you limit your social media usage. Apps like Forest (available on the App Store and Google Play) allow you to set a period of time when you commit to not using your phone. While you’re doing that, a digital plant will slowly grow in the app. If you decide to use your phone, Forest will send you a notification to stop using it or your plant will die!
Unfollow accounts that negatively affect your mood or self-esteem
From Lilly Singh Official GIPHY
Think like Marie Kondo and unfollow, hide, or mute accounts who do not spark joy in your life. These can be users who bring up negative emotions—those who make you feel bad about yourself when you see their content. It can be a ‘too-perfect’ celebrity who triggers your body-image issues, an influencer whose luxurious lifestyle makes you feel inadequate, or even online friends who make you feel shame or envy.
Delete negative comments, DMs, and spam
Reading not-so-nice comments online will not only make you feel bad, but they can also cause you to feel more anxious and fearful or make you question your own choices. Even reading spam can annoy and anger you! Purge these kinds of messages from your posts, inbox, and profile, and avoid going on platforms or websites filled with trolls and cyberbullies.
Remove posts and photos that trigger self-judgment
Part of getting rid of negativity is to look inward. Take a look at your uploads and see whether there are posts and photos that make you feel worse about yourself—maybe you posted a photo where you felt you were trying too hard or posted something inauthentic. Personally, I love looking through Facebook Memories and deleting old posts where I was too emotional or angry. Allowing yourself to look at these memories can also help you let go of any baggage or burdens from the past.
By setting social media boundaries, you can already expect lowered stress levels and a positive outlook in life. (Yes, there are studies to prove it!) Even taking mini-breaks, or “detox” periods, can also affect your disposition. It can be hard at first, but the rewards are surely worth it!
Protect your mental health with PLDT Home!
When social media overwhelms you, use mWell to help you become more mindful. The app’s mWellness Score examines the state of your health and gives suggestions to improve your well-being. It also gives you access to mental health experts when you need it. Download the app today with the Philippines’ undisputed fastest internet for five years in a row: PLDT Home.