The 3Rs: A Remedy for Adult Depression on Facebook
There can be no doubt that Facebook, Twitter, LinkedIn and many other social networking sites have benefits. With countless users around the world and more joining daily, it’s clear that social media is a force to be reckoned with.
But are you getting more than you bargained for?
Psychologists now recognize that for some users, the world of social media carries its dangers. Symptoms ranging from the relatively minor (mild disappointment) to the most severe (suicidal thoughts) are widespread enough to prompt a new diagnosis: Facebook depression.
How do you feel when you log in to your favorite social networking site? What do you get out of it? Could I be at risk of depression or already feeling its effects?
My 3Rs technique is a great way to identify some of the side effects that come with using social media, and more importantly, start making changes if your mental and physical well-being is suffering. Grab a piece of paper and a pen, and we’ll go through the steps: Recognize, Reframe, Recover, together.
RECOGNIZE what is happening. First, take a look at what happens to you when you sign in to your favorite social networking site.
– Do you have uneasy feelings, or a vague feeling that something is wrong, the moment you view your account?
– Do you turn on the computer with a feeling of anticipation, but quickly feel defeat take its place when you check your connection statistics?
– Are you happy for your connections when you see a lot happening in their lives, or are you disappointed that it didn’t happen to you?
– Are you worried that you are missing something when you are not online?
– Do you compare your statistics with those of other users? If so, do the numbers induce feelings of jealousy, discontent, or superiority? Do these feelings go away after you leave the site or do they stain your offline world?
REFORMULATE your thoughts and actions. It will take a mindset shift to overcome the negative effects of too much social networking. Depression of any kind does not go away just because you are aware of it. You must take action by first reformulating your negative responses. For example,
“My numbers are small and my network is not growing.”
against
“I can fully trust each of my genuine connections.”
“No one has responded to my last five messages.”
against
“I can communicate by replying to five other people’s posts today.”
“I’m alone.”
against
“I can call my tennis partner and make an appointment.”
“My status as a professional can be measured by the responses of others, or the lack thereof.”
against
“I can be proud of the image I created for myself/my business without the help of social media.”
“This tension headache won’t go away.”
against
“I can work away from the computer for the next hour.”
“EVERYONE ELSE’s life seems to be one constant excitement.”
against
“I can plan a live event or an outing with my friends or colleagues.”
Take advantage of those negative aspects and identify a way to move them in your favor by taking control and responsibility. By doing so, you create a new habit of thinking and acting in healthier ways.
RECOVER your health and well-being. Changing your mindset is an important step, but it is not the last. Meet those new positively rephrased messages: Get on with the action.
When it comes to social media, that action may need to be done offline. You won’t cure yourself of depression, stress, or anxiety by spending more time on social media. Instead, treat online networking like any other business or personal task: make an appointment for it. Reserve a spot on your schedule for social media, and when it’s not that time, give your undivided attention to all the other priorities in your world. Take all those hours and mental energy you’ve been spending on your online profile and use it to care for and accept your true self.
One more status update, one more profile update, one more follower – none of it is worth jeopardizing your health and well-being. Because remember, no one lives or dies by Facebook stats. YOU, the person, are worth much more than the sum of your stats.