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https://www.battersea.org.uk/dogs/10-reasons-adopt-battersea-rescue-dog

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I choose Battersea cats and dogs because it is one of the oldest dog rescues in the world, and the biggest rescue in London. They do amazing work and have a very captivating visual image, which will work well on a visual campaign. The main points that I want to get across are that there are many ways to help the center, from high commitment options like adopting or volunteering to low commitment options like donating money or sharing initiatives. The aproach is to pull on people's heartstrings with happy dog photos that represent the positive impact that viewers can have on the pups lives.

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Doing only dogs not cats cause cats are very hard to get to pose

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Kira (great for the donation poster, jack russel, lots of energy, loves toys and food and easy to photograph)

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Kira with toys

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https://www.sleepfoundation.org/how-sleep-works/sleep-and-social-media

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Checking social media, sending emails, or looking at the news before bed can keep us awake, as nighttime use of electronics can affect sleep through the stimulating-effects of light from digital screens.

While all light can interfere with our circadian rhythms, the 24-hour internal rhythms that control processes like the sleep-wake cycle, the blue light emitted from electronic screens has the . Blue light stimulates parts of the brain that , leaving us energized at bedtime when we should be winding down.

The impacts of blue light exposure may be worse for those who wake up to check their phone after falling asleep. Approximately 21% of adults say that they wake up to check their phone during the night, leaving them at an even higher risk of losing sleep and developing a sleep disorder like insomnia.

Fear of Missing Out

One reason for the excessive use of social media before bed is the fear of missing out, commonly referred to as FOMO. Social media presents us with endless opportunities for interaction, yet only so much time in the day. FOMO is one response to this dilemma, characterized by a never-ending desire to stay connected to what others are doing and seeing.

Checking social media too close to bedtime can interfere with good sleep hygiene, which involves increasing practices that promote sleep and eliminating practices that harm sleep. Because checking social media is so tempting and easy, it's important to be intentional in creating good social media habits.

Here are some tips for taking control of your social media and making sure that it doesn't interfere with getting quality sleep.

Talk to your children about social media: Social media gives children and adolescents the power to connect with diverse people all over the world. But with great power comes great responsibility, so give your kids the tools they need to thrive in a digital world.

Make tuning-out a habit: While connecting with others through social media can be beneficial and make us feel good, we all need a little time away. Practice giving yourself screen-free time every day, perhaps while socializing, around mealtime, and before bed.

Notice your FOMO: Fear of missing out is real, and learning to cope with feelings of anxiety can help you fall asleep rather than impulsively check your social media. If you notice yourself feeling FOMO close to bedtime, try some relaxation exercises to help you fall asleep.

Silence alerts and notifications: Most electronics have visual or audio alerts when you receive a message or an update on social media. Keeping these turned on can wake you up during sleep, increase feelings of FOMO, and lead to compulsive social media usage. Instead, try turning off or silencing your social media alerts and notification.

Charge your phone in a different room: Keeping your phone and computer in another room is one of the best steps you can take to resist checking social media near bedtime. Try keeping electronics in the office or the kitchen instead, where they'll be easy to access when you need them, but won't tempt you to sacrifice sleep.

Talk to a doctor or counselor: If social media is impacting your sleep, work, or relationships, there are people who can help. If you've tried to cut back on social media and are having trouble doing it alone, reach out to a doctor, therapist, or counselor who can offer support and tips for reducing screen time and improving your sleep.

Learn more about our Editorial Team

References

1. Abroms L. C. (2019). Public Health in the Era of Social Media. American journal of public health, 109(S2), S130-S131.
https://pubmed.ncbi.nlm.nih.gov/30785795/

2. Wahl, S., Engelhardt, M., Schaupp, P., Lappe, C., & Ivanov, I. V. (2019). The inner clock-Blue light sets the human rhythm. Journal of biophotonics, 12(12), e201900102.
https://pubmed.ncbi.nlm.nih.gov/31433569/

3. Vandewalle, G., Maquet, P., & Dijk, D. J. (2009). Light as a modulator of cognitive brain function. Trends in cognitive sciences, 13(10), 429-438.
https://linkinghub.elsevier.com/retrieve/pii/S1364661309001685

4. Bhat, S., Pinto-Zipp, G., Upadhyay, H., & Polos, P. G. (2018). "To sleep, perchance to tweet": in-bed electronic social media use and its associations with insomnia, daytime sleepiness, mood, and sleep duration in adults. Sleep health, 4(2), 166-173.
https://linkinghub.elsevier.com/retrieve/pii/S2352721817302371

5. Przybylski, A. K., Murayama, K., DeHaan, C. R., Gladwell, V. (2013). Motivational, emotional, and behavioral correlates of fear of missing out. Computers in Human Behavior, 29(4), 1841-1848.
https://linkinghub.elsevier.com/retrieve/pii/S0747563213000800

6. Anderson, M. & Jiang, J. (2018, May 31). Teens, social media & technology 2018., Retrieved November 10, 2020, from
https://www.pewresearch.org/internet/2018/05/31/teens-social-media-technology-2018/

7. Keles, B., McCrae, N. & Grealish, A. (2020). A systematic review: The influence of social media on depression, anxiety and psychological distress in adolescents. International Journal of Adolescence and Youth, 25(1), 79-93.
https://doi-org.antioch.idm.oclc.org/10.1080/02673843.2019.1590851

8. Li, X., Buxton, O. M., Lee, S., Chang, A. M., Berger, L. M., & Hale, L. (2019). Sleep mediates the association between adolescent screen time and depressive symptoms. Sleep medicine, 57, 51-60.
https://pubmed.ncbi.nlm.nih.gov/30897456/

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Sleep & Social Media: Staying Connected Can Keep You Up | Sleep Foundation

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Using social media too close to bedtime can interfere with sleep. Our guide explores social media's impact on sleep and offers tips for getting better rest.

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https://www.timesnownews.com/health/article/what-happens-to-your-body-when-you-look-at-your-phone-first-thing-in-the-morning/512627

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Key Highlights

About 80 per cent of smartphone users check their mobile phones within 15 minutes of waking up every morning

This disrupts your chances of starting your day with a calm mind

One thing you could do is to turn off mobile data or put your phone on a flight mode before you go to sleep

New Delhi: For the majority of people, the first thing that comes to their mind after they wake up in the morning is scrolling through their mobile phones - and that's a big problem. From allowing you to connect with family, friends and community to natively providing directions through GPS, it has become difficult to imagine a moment without your smartphone. Despite its amazing benefits, devices such as smartphones can affect your body and mind when used excessively.

According to a research study from IDC, about 80 per cent of smartphone users check their mobile phones within 15 minutes of waking up every morning. Truth is, it's obvious that people have no control over their devices nowadays, which can negatively impact their health and productivity as well. But have you ever wondered what happens to your body when you check your phone within minutes of waking up?

Effects of checking your phone first thing in the morning

One of the first impacts would be - putting yourself in a stressful situation. Checking your phone immediately after waking up may not be a good way to start your day considering the fact that you're being bombarded with new messages, emails, to-dos and other things that trigger a feeling of stress and anxiety. This disrupts your chances of starting your day with a calm mind.

According to Dr Nikole Benders-Hadi, a psychiatrist, "immediately turning to your phone when you wake up can start your day off in a way that is more likely to increase stress and leave you feeling overwhelmed."

Also, a study by the University of Gothenburg in Sweden found that high frequency of mobile phones was directly linked to increased risk of sleep disturbances and symptoms of depression in young men, and symptoms of depression in young women.

Checking your phone as soon as you wake up not only distracts your mind but also sets the tone for distraction for the rest of the day. Using your phone in the morning can affect your brain's ability to prioritise tasks. "The information overload that hits [you] before you're fully awake interferes with your ability to prioritise tasks," Dr Said Nikole Benders-Hadi, a psychiatrist, was quoted as saying by Elite Daily.

Apart from this, looking at your phone upon waking up could hijack your time and attention, and make you less productive. Once you've developed this unhealthy habit, it could also make you feel like you're somehow 'missing out' when you're not looking at your phone, explained Tristan Harris, a former design ethicist at Google, and co-founder of the Center for Humane Technology.

Meanwhile, research has shown that prolonged use of smartphones may put you at a higher risk of neck syndrome, blurred vision, being overweight or obese. Researchers have been studying the health risks associated with cell phone use, mainly focusing on germs, cancer, traffic accidents, electromagnetic radiations, changes in brain activity and sleep patterns, etc.

What you can do about it

One thing you could do is to turn off mobile data or put your phone on a flight mode before you go to sleep to avoid being immediately confronted with new messages and notifications when you wake up.

You could also avoid setting alarm on your smartphone, instead customise your 'wake-up call' using a classic alarm clock. This way, you're less likely to check your phone first thing in the morning.

Instead of starting your morning on the scroll, begin your day with some healthier habits such as - meditating, drinking a glass of warm water, exercising, prioritising your tasks, etc.

The bottom line is that we can't completely avoid smartphone use, but we can reduce our phone usage and lower the risks associated with excessive mobile phone use. Perhaps, one should not overlook the importance of a healthy morning routine, which will set the tone for the day. So, try implementing the above tips and make sure that you kickstart your day on a healthy note.
(Disclaimer: The views expressed by the author are personal and do not in any way represent those of Times Network)

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checking phone first thing in the morning

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What happens to your body when you look at your phone first thing in the morning?

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About 80 per cent of smartphone users check their mobile phones within 15 minutes of waking up every morning This disrupts your chances of starting your day with a calm mind One thing you could do is to turn off mobile data or put your phone on a flight mode before you go to sleep New Delhi: For the majority of people, the first thing that comes to their mind after they wake up in the morning is scrolling through their mobile phones - and that's a big problem.

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https://www.nu.nl/files/IDC-Facebook%20Always%20Connected%20(1).pdf

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https://www.cnbc.com/2020/01/23/loneliness-is-rising-younger-workers-and-social-media-users-feel-it-most.html

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It is often said that it's lonely at the top, but loneliness on the job is a growing issue well beyond the corner office.

American workers are feeling more isolated, and younger workers are experiencing loneliness more so than their older co-workers, according to a new Cigna study.

Three out of every five adults, or 61%, report that they sometimes or always feel lonely, according to the second annual Cigna U.S. Loneliness Index, which is based on a survey of 10,000 adults. That's up 7 percentage points from the 54% reading reported from the company's first loneliness survey a year ago.

The numbers remain even higher for younger adults. Among workers aged 18-22, known as Gen Z, 73% report sometimes or always feeling alone, up from 69% a year ago.

"We had a hypothesis that society - the U.S. specifically - was dealing with an elevated level of loneliness, disconnection," explained Cigna CEO David Cordani. "We can start to see those disconnections manifest themselves in other health issues showing up for individuals ... whether you think about it through the lens of depression, stress ... or more heavy, complex behavioral issues."

One reason why younger people may feel more isolated, may be their greater tendency to use social media. The study found an increasing correlation between social media usage and feelings of loneliness. Seven out of 10 heavy social media users, 71%, reported feelings of loneliness, up from 53% a year ago. That compares to 51% of light social media users feeling lonely, up from 47% a year ago.

Another reason younger people may feel more alienated could have to do with being at the bottom rung of the employment ladder.

Nearly two-thirds of workers who'd been at a job less than six months reported experiencing isolation, compared to just 40% workers who've been with a firm for 10 years or more.

Entry-level workers scored significantly higher on the Cigna Loneliness index than experienced workers, middle managers and executives. More than half felt there's no one at work they can turn to.

But it is just as lonely at the top of the ladder. Fifty-six percent of senior executives reported feeling there's no one they can talk to, with 69% saying that no one really knows them well.

"They're more isolated from other employees. If we think about the way to mitigate this - which is having coffee, having lunch with your co-workers - that's not a typical workplace culture for a lot of senior executives," said Cigna Chief Medical Officer Dr. Douglas Nemecek. "So, it's something that we have to think about and work on."

When it comes to gender differences at work, men appear to feel much more isolated than women. Forty percent of men reported feeling a general sense of emptiness when they're at work, compared to 29% of women.

Overall, 63% of men reported feelings of loneliness in this year's survey, a ten-point increase from a year ago. For women, the increase was not as sharp; 58% of women reported loneliness this year, up from 54% a year ago.

Why are insurers like Cigna so focused on loneliness now?

"It typically comes from - just like everything in healthcare - you follow the dollar," said Greer Myers, Turn-Key Health CEO and a member of the Coalition to End Social Isolation & Loneliness.

The Trump administration has given Medicare plans greater flexibility to focus on the impact of social isolation on the health of older adults. Researchers from AARP and Stanford University found that the government spends more than $6.7 billion annually on additional medical costs for Medicare recipients who lack social contact.

The hope is that by addressing some of the so-called social determinants of health that contribute to isolation among seniors, Medicare can reduce spending on poor health.

"Everybody has always known isolation is a problem ... and people are figuring out how to deal with these particular issues as they affect the larger healthcare environment," said Myers.

Cigna researchers estimate that employees who feel socially isolated miss work as much as five times more than their connected co-workers due to stress, and are twice as likely as to think about quitting their jobs.

The insurer is advising companies to do greater outreach about mental health counseling to help workers deal with stress. It also has expanded virtual mental health services to make accessing care more convenient and attractive for younger workers.

Employers should also look for ways to promote greater in-person communication among workers, and programs that foster more connections like affinity groups and volunteer activities.

The study found that people who get more time interacting face to face with others at work feel less lonely or alienated. More than half of remote workers who telecommute, 58%, reported feeling left out at work.

So, is anybody feeling connected and not lonely at work? It turns out that older workers are the least lonely.

Baby Boomers and workers older than 72 are the most likely to feel that they generally have people they can turn to at work and really understand them, with only 18% reported feeling alienated on the job.

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Loneliness is on the rise and younger workers and social media users feel it most, Cigna survey finds

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It is often said that it's lonely at the top, but loneliness on the job is a growing issue well beyond the corner office. American workers are feeling more isolated, and younger workers are experiencing loneliness more so than their older co-workers, according to a new Cigna study.

# data[].attributes.body
https://www.cigna.com/static/www-cigna-com/docs/about-us/newsroom/studies-and-reports/combatting-loneliness/cigna-2020-loneliness-infographic.pdf

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http://ab-d.com/wp-content/uploads/2018/06/Young-People-Are-Lonelier-Than-Their-Elders-_-Shots-Health-News-_-NPR.pdf

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https://onlinelibrary.wiley.com/doi/epdf/10.1111/fcsr.12345?saml_referrer

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Twenge, J. M. (2017). iGen: Why Today's Super‐Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy and Completely Unprepared for Adulthood. New York, NY: Atria. ISBN: 978‐1‐5011‐5201‐6 paperback. 342 pp.

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Click on the article title to read more.

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https://www.google.co.uk/books/edition/IGen/50MyDwAAQBAJ?hl=en&gbpv=1&printsec=frontcover

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Jean M. Twenge, PhD, a professor of psychology at San Diego State University, is the author of more than a hundred scientific publications and two books based on her research, Generation Me and The Narcissism Epidemic, as well as The Impatient Woman's Guide to Getting Pregnant. Her research has been covered in Time, The Atlantic, Newsweek, The New York Times, USA TODAY, and The Washington Post. She has also been featured on the Today show, Good Morning America, Fox and Friends, CBS This Morning, and National Public Radio. She lives in San Diego with her husband and three daughters.

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"They were born after 1995. They grew up with cell phones, had an Instagram page before they started high school, and do not remember a time before the Internet. They are different from any generation that came before them. They are one in four Americans. They are iGen.

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https://www.helpguide.org/articles/mental-health/social-media-and-mental-health.htm

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Social Media and Mental Health: Social Media Addiction

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Excessive use of social media can fuel anxiety, depression, and other mental health issues. Here’s how to change your habits and improve your mood.

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https://amplifyingperformance.com/2020/11/11/social-media-and-mental-health-why-and-how-to-avoid-comparison/

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Fifteen - even ten - years ago, if you'd told most of us we'd be living in a world where everyone from adolescents to octogenarians would be living at least a portion of their lives on the internet, you would've been met with a significant amount of disbelief.

But that world has come to fruition. And sites like Facebook, Instagram, Twitter and Pinterest are now daily haunts for many of us. Worldwide, in fact, there are just about 3.81 billion people using social media, and they spend an average of 2 hours and 24 minutes on these sites per day. ¹

Studies have shown that social media use has already profoundly changed the way we communicate with each other, ² and it stands to reason that these changes are having a deeper impact on us, too - but what is it?

And when it comes to social media and mental health, is it helping or hurting?

Social comparison theory

In 1954, American social psychologist Leon Festinger shared his theory of what he called " social comparison." Essentially, Festinger posited, humans are naturally drawn to making comparisons between ourselves and others.

We have some ability to differentiate, of course. We can recognize when we're a beginner in our field, for example, and we won't compare our own skills to the experts'. Similarly, we understand that we should not compare our athletic ability to that of a child or an elder.

Innately, we tend to choose others who we perceive as being generally like us - people with whom we feel some kind of similarity.

Social comparison theory tells us that these comparisons are not only how we assess and evaluate others but ourselves, as well.

Social media and mental health

Social comparison isn't all bad. It can even be motivating! Maybe you recognize that your skills, abilities or talents are a step above someone else at your general level, and this inspires you to continue putting your best foot forward. This is called downward comparison.

Or perhaps you see a peer working a little harder than you have been, and then realize that they're getting to work on the projects you're interested in or making better plays on the field. So in a show of upward comparison, you decide you need to work a little harder, too.

For those who struggle with contingent self-esteem - who look to others for a measure of their own self-worth - this is obviously a more dangerous proposition. But in our down time or more vulnerable moments, we're all prone to letting social comparison make us feel not inspired but simply bad about ourselves.

A feature, not a bug

Worldwide, the average number of social media accounts per person is more than eight. ³ So it's safe to say we spend a lot of time connecting with each other online.

Where the typical person used to have between ten and twenty close social connections to choose from, the rise of social media sites has rocketed that number into the hundreds, on average. So online, where we're inundated with our peers' virtual highlight reels at the tap of an icon, we have ample opportunity to compare ourselves with others - and to feel bad about it, too.

A 2017 study found that rates of depression and anxiety were higher among social media users between the ages of 19 and 32. ⁴ There's even some evidence to show that as many as 10 percent of Americans have an actual addiction to social media. ⁵

And the truth is - addiction to these platforms is a feature, not a bug.

In 2017, former Facebook bigwig Sean Parker outed the company as being fully aware of the effect it had on its users - and, in fact, purposely exploiting their knowledge of brain chemistry to hook users on the site. ⁶

Since then, numerous developers have come forward to say basically the same thing:
Facebook, Instagram and the like are designed to make you feel just bad enough to keep on scrolling.
Is a social media detox the only way?

The dopamine hits that come from getting "likes" and engagement on social media ⁸ keep you coming back for more - especially during those moments when you're already feeling blue and looking for a pick-me-up.

But over the years, more and more evidence has shown us that it doesn't really work; the pleasure scrolling social media brings us is temporary, and more often than not, we'll end up feeling worse than we did before.

Social networking is here to stay, though, and for a lot of us, it's nearly impossible to step away from using it entirely.

So how can we protect ourselves from the social comparison trap if a full social media detox isn't in the cards?
Start with a small social media detox.
It might be tough, but a short break from social media sites can be good for anyone. Take a few days or a few weeks and step away! Reset yourself to operate socially away from the screen.

Alternatively, try deleting the apps from your mobile device and only allow yourself to visit social networking sites while you're at your computer. You'll gain a lot of time back if you can't just reach for your phone and start scrolling.
Use apps and device settings to limit the time you spend browsing.
iPhone's iOS comes with a built-in Screen Time setting, where you can choose how much time you want to spend browsing things like Facebook, Instagram and Twitter before your phone starts blocking those apps. (And yes, it will catch you if you try to sidestep by opening your browser and navigating to the website, instead!)

If you're finding it difficult to resist the siren call of social media while in front of your computer during the day, browser extensions like BlockSite can automatically redirect you to the website of your choosing when you type in the URL of a social platform.
Stop following everyone. (Yes, everyone.)
Bring your "following" count down to zero on sites like Instagram or Twitter. Take your time and slowly re-add only those accounts that bring you affirmation and joy. You'd be surprised at how many influencers and companies we can end up following when we aren't intentional about it - and most of them are trying to sell us something, either product or image.
Remember that it was engineered this way.
If you're getting sucked in, it's because you're meant to be sucked in. It's not your fault! Keep that in the back of your mind when you start feeling guilty about how you think you're stacking up against your peers.

Consider - do you really care about someone else's vacation, their morning workout or how they've packed their kid's lunch?

As humans, we love to share and connect, and there's nothing wrong with wanting to do so! But our social media feeds have let us into the traditionally-private routines of the people we follow. Things we wouldn't have blinked an eye over years ago have become false barometers for our self-worth.
Compare yourself strategically or not at all.
If you do tend to feel motivated by comparing yourself to others in your sphere, then choose wisely: it's better to look at someone who might be only a few rungs above you on the ladder, whose success is attainable and inspiring, rather than demotivating.

But the best method of all is to compare ourselves only to ourselves. How are you feeling about your personal development? Your growth? Are you "better" than you used to be? Wiser, happier, making healthier choices for yourself?

At the end of the day, it's important to identify what matters to you and what makes you happy - and avoid letting social media get in the way!

1. https://backlinko.com/social-media-users

2. https://www.forbes.com/sites/quora/2017/11/07/how-media-changes-the-way-we-communicate

3. https://backlinko.com/social-media-users

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4853817/

5. https://www.addictioncenter.com/drugs/social-media-addiction/

6. https://www.theguardian.com/technology/2017/nov/09/facebook-sean-parker-vulnerability-brain-psychology

7. https://www.businessinsider.com/facebook-has-been-deliberately-designed-to-mimic-addictive-painkillers-2018-12

8. https://www.theguardian.com/technology/2018/mar/04/has-dopamine-got-us-hooked-on-tech-facebook-apps-addiction

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Social Media and Mental Health: Why (and How!) To Avoid Comparison

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Fifteen - even ten - years ago, if you'd told most of us we'd be living in a world where everyone from adolescents to octogenarians would be living at least a portion of their lives on the internet, you would've been met with a significant amount of disbelief.

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https://guilfordjournals.com/doi/10.1521/jscp.2018.37.10.751

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https://www.bbc.com/future/article/20180104-is-social-media-bad-for-you-the-evidence-and-the-unknowns

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In some cases, social media may enhance well-being (Credit: Getty Images)

What the science suggests so far about the impact of platforms such as Facebook, Twitter or Instagram on your mental well-being.

#LikeMinded

A special series about social media and well-being

This month, BBC Future is exploring social media's impact on mental health and well-being - and seeking solutions for a happier, healthier experience on these platforms. Stay tuned for more stories, coming soon...

Share your tips for a happy life on social media with the hashtag #LikeMinded on Facebook, Twitter and Instagram.

This story is featured in BBC Future's "Best of 2018" collection. Discover more of our picks.

Three billion people, around 40% of the world's population, use online social media - and we're spending an average of two hours every day sharing, liking, tweeting and updating on these platforms, according to some reports. That breaks down to around half a million tweets and Snapchat photos shared every minute.

With social media playing such a big part in our lives, could we be sacrificing our mental health and well-being as well as our time? What does the evidence actually suggest?

Since social media is relatively new to us, conclusive findings are limited. The research that does exist mainly relies on self-reporting, which can often be flawed, and the majority of studies focus on Facebook. That said, this is a fast-growing area of research, and clues are beginning to emerge. BBC Future reviewed the findings of some of the science so far:

People use social media to vent about everything from customer service to politics, but the downside to this is that our feeds often resemble an endless stream of stress. In 2015, researchers at the Pew Research Center based in Washington DC sought to find out if social media induces more stress than it relieves.

In the survey of 1,800 people, women reported being more stressed than men. Twitter was found to be a "significant contributor" because it increased their awareness of other people's stress.

But Twitter also acted as a coping mechanism - and the more women used it, the less stressed they were. The same effect wasn't found for men, whom the researchers said had a more distant relationship with social media. Overall, the researchers concluded that social media use was linked to "modestly lower levels" of stress.

The presence of a phone affects the quality of conversation, some studies suggest (Credit: Getty Images)

In 2014, researchers in Austria found that participants reported lower moods after using Facebook for 20 minutes compared to those who just browsed the internet. The study suggested that people felt that way because they saw it as a waste of time.

A good or bad mood may also spread between people on social media, according to researchers from the University of California, who assessed the emotional content of over a billion status updates from more than 100 million Facebook users between 2009 and 2012.

Bad weather increased the number of negative posts by 1%, and the researchers found that one negative post by someone in a rainy city influenced another 1.3 negative posts by friends living in dry cities. The better news is that happy posts had a stronger influence; each one inspired 1.75 more happy posts. Whether a happy post translates to a genuine boost in mood, however, remains unclear.

Researchers have looked at general anxiety provoked by social media, characterised by feelings of restlessness and worry, and trouble sleeping and concentrating. A study published in the journal Computers and Human Behaviour found that people who report using seven or more social media platforms were more than three times as likely as people using 0-2 platforms to have high levels of general anxiety symptoms.

That said, it's unclear if and how social media causes anxiety. Researchers from Babes-Bolyai University in Romania reviewed existing research on the relationship between social anxiety and social networking in 2016, and said the results were mixed. They concluded that more research needs to be done.

Social media mimics many of the rewards of games and play, which can pose an attractive lure (Credit: Getty Images)

While some studies have found a link between depression and social media use, there is emerging research into how social media can actually be a force for good.

Two studies involving more than 700 students found that depressive symptoms, such as low mood and feelings of worthlessness and hopelessness, were linked to the quality of online interactions. Researchers found higher levels of depressive symptoms among those who reported having more negative interactions.

A similar study conducted in 2016 involving 1,700 people found a threefold risk of depression and anxiety among people who used the most social media platforms. Reasons for this, they suggested, include cyber-bullying, having a distorted view of other people's lives, and feeling like time spent on social media is a waste.

However, as BBC Future will explore this month in our #LikeMinded season, scientists are also looking at how social media can be used to diagnose depression, which could help people receive treatment earlier. Researchers for Microsoft surveyed 476 people and analysed their Twitter profiles for depressive language, linguistic style, engagement and emotion. From this, they developed a classifier that can accurately predict depression before it causes symptoms in seven out of 10 cases.

Researchers from Harvard and Vermont Universities analysed 166 people's Instagram photos to create a similar tool last year with the same success rate.

Humans used to spend their evenings in darkness, but now we're surrounded by artificial lighting all day and night. Research has found that this can inhibit the body's production of the hormone melatonin, which facilitates sleep - and blue light, which is emitted by smartphone and laptop screens, is said to be the worst culprit. In other words, if you lie on the pillow at night checking Facebook and Twitter, you're headed for restless slumber.

Last year, researchers from the University of Pittsburgh asked 1,700 18- to 30-year-olds about their social media and sleeping habits. They found a link with sleep disturbances - and concluded blue light had a part to play. How often they logged on, rather than time spent on social media sites, was a higher predictor of disturbed sleep, suggesting "an obsessive 'checking'", the researchers said.

The researchers say this could be caused by physiological arousal before sleep, and the bright lights of our devices can delay circadian rhythms. But they couldn't clarify whether social media causes disturbed sleep, or if those who have disturbed sleep spend more time on social media.

One of the worst times to use social media may be just before bed (Credit: Getty Images)

Despite the argument from a few researchers that tweeting may be harder to resist than cigarettes and alcohol, social media addiction isn't included in the latest diagnostic manual for mental health disorders.

That said, social media is changing faster than scientists can keep up with, so various groups are trying to study compulsive behaviours related to its use - for example, scientists from the Netherlands have invented their own scale to identify possible addiction.

And if social media addiction does exist, it would be a type of internet addiction - and that is a classified disorder. In 2011, Daria Kuss and Mark Griffiths from Nottingham Trent University in the UK have analysed 43 previous studies on the matter, and conclude that social media addiction is a mental health problem that "may" require professional treatment. They found that excessive usage was linked to relationship problems, worse academic achievement and less participation in offline communities, and found that those who could be more vulnerable to a social media addiction include those dependent on alcohol, the highly extroverted, and those who use social media to compensate for fewer ties in real life.

Women's magazines and their use of underweight and Photoshopped models have been long maligned for stirring self-esteem issues among young women. But now, social media, with its filters and lighting and clever angles, is taking over as a primary concern among some campaigning groups and charities.

Social media sites make more than half of users feel inadequate, according to a survey of 1,500 people by disability charity Scope, and half of 18- to 34-year-olds say it makes them feel unattractive.

A 2016 study by researchers at Penn State University suggested that viewing other people's selfies lowered self-esteem, because users compare themselves to photos of people looking their happiest. Research from the University of Strathclyde, Ohio University and University of Iowa also found that women compare themselves negatively to selfies of other women.

Selfies may have downsides for the viewer (Credit: Getty Images)

But it's not just selfies that have the potential to dent self-esteem. A study of 1,000 Swedish Facebook users found that women who spent more time on Facebook reported feeling less happy and confident. The researchers concluded: "When Facebook users compare their own lives with others' seemingly more successful careers and happy relationships, they may feel that their own lives are less successful in comparison."

But one small study hinted that viewing your own profile, not others, might offer ego boosts. Researchers at Cornell University in New York put 63 students into different groups. Some sat with a mirror placed against a computer screen, for instance, while others sat in front of their own Facebook profile.

Facebook had a positive effect on self-esteem compared to other activities that boost self-awareness. Mirrors and photos, the researchers explained, make us compare ourselves to social standards, whereas looking at our own Facebook profiles might boost self-esteem because it is easier to control how we're presented to the world.

In a study from 2013, researchers texted 79 participants five times a day for 14 days, asking them how they felt and how much they'd used Facebook since the last text. The more time people spent on the site, the worse they felt later on, and the more their life satisfaction declined over time.

But other research has found, that for some people, social media can help boost their well-being. Marketing researchers Jonah Berger and Eva Buechel found that people who are emotionally unstable are more likely to post about their emotions, which can help them receive support and bounce back after negative experiences.

Overall, social media's effects on well-being are ambiguous, according to a paper written last year by researchers from the Netherlands. However, they suggested there is clearer evidence for the impact on one group of people: social media has a more negative effect on the well-being of those who are more socially isolated.

In some cases, social media may enhance well-being (Credit: Getty Images)

If you've ever been talking to a friend who's pulled their phone out to scroll through Instagram, you might have wondered what social media is doing to relationships.

Even the mere presence of a phone can interfere with our interactions, particularly when we're talking about something meaningful, according to one small study. Researchers writing in the Journal of Social and Personal Relationships tasked 34 pairs of strangers with having a 10-minute conversation about an interesting event that had happened to them recently. Each pair sat in private booths, and half had a mobile phone on the top of their table.

Those with a phone in eyeshot were less positive when recalling their interaction afterwards, had less meaningful conversations and reported feeling less close to their partner than the others, who had a notebook on top of the table instead.

Romantic relationships aren't immune, either. Researchers at the University of Guelph in Canada surveyed 300 people aged 17-24 in 2009 about any jealousy they felt when on Facebook, asking questions such as, 'How likely are you to become jealous after your partner has added an unknown member of the opposite sex?'.

Women spent much more time on Facebook then men, and experienced significantly more jealousy when doing so. The researchers concluded they "felt the Facebook environment created these feelings and enhanced concerns about the quality of their relationship".

In one survey of 1,800 people, women reported being more stressed by social media than men (Credit: Getty Images)

In a study involving 600 adults, roughly a third said social media made them feel negative emotions - mainly frustration - and envy was the main cause. This was triggered by comparing their lives to others', and the biggest culprit was other people's travel photos. Feeling envious caused an "envy spiral", where people react to envy by adding to their profiles more of the same sort of content that made them jealous in the first place.

However, envy isn't necessarily a destructive emotion - it can often make us work harder, according to researchers from Michigan University and the University of Wisconsin-Milwaukee. They asked 380 students to look at "envy-eliciting" photos and texts from Facebook and Twitter, including posts about buying expensive goods, travelling and getting engaged. But the type of envy the researchers found is "benign envy", which they say is more likely to make a person work harder.

A study published in the American Journal of Preventive Medicine last year surveyed 7,000 19- to 32-year-olds and found that those who spend the most time on social media were twice as likely to report experiencing social isolation, which can include a lack of a sense of social belonging, engagement with others and fulfilling relationships.

Spending more time on social media, the researchers said, could displace face-to-face interaction, and can also make people feel excluded.

"Exposure to such highly idealised representations of peers' lives may elicit feelings of envy and the distorted belief that others lead happier and more successful lives, which may increase perceived social isolation."

It's clear that in many areas, not enough is known yet to draw many strong conclusions. However, the evidence does point one way: social media affects people differently, depending on pre-existing conditions and personality traits.

As with food, gambling and many other temptations of the modern age, excessive use for some individuals is probably inadvisable. But at the same time, it would be wrong to say social media is a universally bad thing, because clearly it brings myriad benefits to our lives.

We'll be exploring this tension more over the next month, in a series of articles and videos in our special series #LikeMinded - and hopefully providing solutions that could help us all live a happier, healthier digital life.

If you liked this story, sign up for the weekly bbc.com features newsletter, called "If You Only Read 6 Things This Week". A handpicked selection of stories from BBC Future, Culture, Capital, and Travel, delivered to your inbox every Friday.

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What the science suggests so far about the impact of platforms such as Facebook, Twitter or Instagram on your mental well-being.

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https://www.nursingtimes.net/news/mental-health/how-use-of-social-media-and-social-comparison-affect-mental-health-24-02-2020/

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https://www.psychologytoday.com/us/basics/social-comparison-theory

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People constantly evaluate themselves, and others, in domains like attractiveness, wealth, intelligence, and success. According to some studies, as much as 10 percent of our thoughts involve comparisons of some kind. Social comparison theory is the idea that individuals determine their own social and personal worth based on how they stack up against others. The theory was developed in 1954 by psychologist Leon Festinger. Later research has shown that people who regularly compare themselves to others may find motivation to improve, but may also experience feelings of deep dissatisfaction, guilt, or remorse, and engage in destructive behaviors like lying or disordered eating.

The Benefits of Comparison

When individuals compare themselves to others as a way of measuring their personal development or to motivate themselves to improve and, in the process, develop a more positive self-image, comparisons can be beneficial. It takes discipline, however, to avoid the pitfalls of negative comparison. In large part, how we react to comparisons depends on who we compare ourselves to: When we just want to feel better about ourselves, we tend to engage in comparisons to people worse off than we are, although this can become an unhealthy habit. When we want to improve, though, we may compare ourselves to people roughly similar to us but higher achieving in one trait or another.

Can envy ever be a positive emotion?

Envy is usually an unpleasant feeling that can lead to brooding, resentment, or even violence. Some psychologists, however, have suggested that people can experience "benign" envy, in which they use envious feelings as motivation to improve themselves. Benign envy could lead someone, for example, to try to emulate the best qualities of a person who has what they want.

article continues after advertisement

The Dangers of Comparison

Theodore Roosevelt called comparison "the thief of joy," and he may have been right. Social comparison can motivate people to improve, but it can also promote judgmental, biased, and overly competitive or superior attitudes. Most people have the social skills and impulse control to keep their standards for social comparison to themselves, and not to act on any envy or resentment spurred by comparison-making. But their true feelings may manifest in other ways.

Comparisons are likelier to make us feel bad when we make the error of only comparing ourselves to paragons of certain traits. For example, many people believe they have a less active social life than others. But when making such comparisons, people tend to compare themselves only to the most social people they know. Understanding this bias can help us make more realistic and motivating comparisons.

Constantly checking social-media feeds full of images from parties, concerts, or other aspirational events can diminish self-esteem and contribute to depression. But some studies have found that such risks primarily affect those high in the trait of neuroticism, and others suggest that social-media use can reinforce self-esteem; for example, when people review their own images of good times with friends.

Comparison and Bias

Many people fall into the trap of positional bias, comparing "up" more often than "down" relative to their own standing. A fascination with celebrity culture and the prevalence of carefully-manicured social-media feeds only exacerbates the effect by exposing people to an endless stream of others' seemingly perfect images, homes, jobs, skills, and families.

Two-thirds of Americans believe their intelligence is above average, but men are much more likely to inflate themselves than women; in surveys, more than 70 percent of men state that they are smarter than average, compared to about 60 percent of women, and they are much more likely to "strongly agree" that they are smarter than average.

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People constantly evaluate themselves, and others, in domains like attractiveness, wealth, intelligence, and success. According to some studies, as much as 10 percent of our thoughts involve comparisons of some kind. Social comparison theory is the idea that individuals determine their own social and personal worth based on how they stack up against others.

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https://www.bbc.co.uk/news/health-39955295

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Instagram is rated as the worst social media platform when it comes to its impact on young people's mental health, a UK snapshot survey suggests.

The poll asked 1,479 people aged 14-24 to score popular apps on issues such as anxiety, depression, loneliness, bullying and body image.

Instagram said keeping the platform a safe and supportive place for young people was a top priority.

Mental health charities urged companies to act to increase users' safety.

'Inadequacy and anxiety'

The Royal Society for Public Health study says social platforms should flag up heavy social media use and identify users with mental health issues.

Instagram says it provides tools and information on how to cope with bullying and warns users before they view certain content.

The RSPH report says that "social media may be fuelling a mental health crisis" in young people.

However, it can also be used as a tool for good, the report said. Instagram, for example, was found to have a positive effect on self-expression and self-identity.

About 90% of young people use social media - more than any other age group - so they are particularly vulnerable to its effects, although it is not clear what these are on current evidence.

'Deep depressive episode'

Isla is in her early 20s. She got hooked on social media as a teenager when going through a difficult time in her life.

"The online communities made me feel included and that I was worthwhile.

"However, I soon began to neglect 'real life' friendships and constantly spent all my time online talking to my friends there.

"I fell into a deep depressive episode aged 16, which lasted for months and was utterly horrible.

"During this time social media made me feel worse, as I would constantly compare myself to other people and make myself feel bad.

"When I was 19, I had another bad depressive episode. I'd go on social media, see all my friends doing things and hate myself for not being able to do them, or feel bad that I wasn't as good a person as them."

Social media has also been a positive in Isla's life.

"I have blogged a lot about mental health and I'm quite open about it and have good conversations with people about it.

"I find it gives me a platform to talk and talking with people is something I find imperative to my own health.

"The online friends I made five or six years ago I'm still friends with to this day and have met many of them in person."

The online survey asked participants a series of questions about whether YouTube, Instagram, Snapchat, Facebook and Twitter had an impact on their health and well-being.

Participants were asked to score each platform on 14 health and well-being issues.

Based on these ratings, YouTube was considered to have the most positive impact on mental health, followed by Twitter and then Facebook.

Snapchat and Instagram were given the lowest scores overall.

'Wild West'

Shirley Cramer, chief executive of the RSPH, said: "It is interesting to see Instagram and Snapchat ranking as the worst for mental health and well-being - both platforms are very image-focused and it appears they may be driving feelings of inadequacy and anxiety in young people."

In light of the findings, public health experts are calling for social media platforms to introduce a series of checks and measures to help tackle mental health, including:

Pop-ups warning people that they have used social media for a long time (supported by 70% of young people surveyed)

Social media platforms identifying users with mental health problems and "discreetly signposting places they can get support"

Platforms highlighting when photos have been digitally manipulated - for example, fashion brands, celebrities and other advertising organisations could sign up to a voluntary code, allowing a small icon to be displayed on digitally altered photos

The report also recommends that NHS England comes up with a vetting scheme for health and well-being information so young people are better able to judge whether information is trustworthy.

Ms Cramer added: "As the evidence grows that there may be potential harms from heavy use of social media, and as we upgrade the status of mental health within society, it is important that we have checks and balances in place to make social media less of a 'wild West' when it comes to young people's mental health and well-being."

Tom Madders, from mental health charity YoungMinds, said the recommendations could help many young people.

"Increasing safety within social media platforms is an important step and one we urge Instagram and other sites to act upon.

"But it's also important to recognise that simply 'protecting' young people from particular content types can never be the whole solution."

He said young people needed to understand the risks of how they behaved online and should be taught how to respond to "harmful content that slips through filters".

Michelle Napchan, Instagram head of policy, said: "Keeping Instagram a safe and supportive place, where people feel comfortable expressing themselves, is our top priority - particularly when it comes to young people.

"Every day people from all over the world use Instagram to share their own mental health journey and get support from the community. For those struggling with mental health issues, we want them to be able to access support on Instagram when and where they need it.

"That's why we work in partnership with experts to give people the tools and information they need while using the app, including how to report content, get support for a friend they are worried about or directly contact an expert to ask for advice on an issue they may be struggling with."

Around the BBC

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Instagram 'worst for young mental health'

# data[].attributes.attachment_link.description
Instagram is rated as the worst social media platform when it comes to its impact on young people's mental health, a UK snapshot survey suggests. The poll asked 1,479 people aged 14-24 to score popular apps on issues such as anxiety, depression, loneliness, bullying and body image.

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https://www.stylist.co.uk/life/instagram-hides-like-count-self-esteem-trial/280412

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With over one billion monthly users, Instagram is the world's most popular social network after YouTube and Facebook. Nearly half of those on Instagram check it multiple times a day, and 71% of its audience is aged under 35.

However, research into how Instagram is affecting self-image and mental health is struggling to keep pace with the platform's meteoric growth.

The data that is available points to a few worrying trends. This 2018 study from York University in Canada found that young women felt worse about themselves after interacting with a post of someone they perceived as more attractive than them.

Another survey published at a similar time by the University of Pennsylvania concluded that undergraduates who limited their time on Instagram and other social media platforms over a three-week period felt significantly less lonely and depressed as a result.

In 2017, the network was rated as the worst social media platform in a UK poll, in terms of its negative impact on young people's mental health. Instagram said it was working to keep its feeds a safe and supportive place.

This latest experiment is part of a bigger effort to fulfill this aim, although academics have previously said that it's the content - rather than a like count per se - that is most damaging when it comes to self-esteem.

"The biggest impact of Instagram is the content," Renee Engeln, a psychology professor at Northwestern University tells CNN. "The exposure to this constant stream of perfected images is what seems to hurt psychologically."
Images: Julián Gentilezza and Paul Hanaoka on Unsplash

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Instagram hides like count in groundbreaking self-esteem trial

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With over one billion monthly users, Instagram is the world's most popular social network after YouTube and Facebook. Nearly half of those on Instagram check it multiple times a day, and 71% of its audience is aged under 35. However, research into how Instagram is affecting self-image and mental health is struggling to keep pace with the platform's meteoric growth.

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https://norwegianscitechnews.com/2020/09/social-media-likes-and-comments-lead-to-poorer-self-esteem/

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Silje Steinsbekk Department of Psychology

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Social media “likes” and comments lead to poorer self-esteem

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Girls who “like” and comment on what others post on social media develop a worse self-image over time. Posting on your own profile doesn’t have the same effect.

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https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

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What is blue light? The effect blue light has on your sleep and more.

Although it is environmentally friendly, blue light can affect your sleep and potentially cause disease. Until the advent of artificial lighting, the sun was the major source of lighting, and people spent their evenings in (relative) darkness. Now, in much of the world, evenings are illuminated, and we take our easy access to all those lumens pretty much for granted.

But we may be paying a price for basking in all that light. At night, light throws the body's biological clock-the circadian rhythm-out of whack. Sleep suffers. Worse, research shows that it may contribute to the causation of cancer, diabetes, heart disease, and obesity.

What is blue light?

Not all colors of light have the same effect. Blue wavelengths-which are beneficial during daylight hours because they boost attention, reaction times, and mood-seem to be the most disruptive at night. And the proliferation of electronics with screens, as well as energy-efficient lighting, is increasing our exposure to blue wavelengths, especially after sundown.

Light and sleep

Everyone has slightly different circadian rhythms, but the average length is 24 and one-quarter hours. The circadian rhythm of people who stay up late is slightly longer, while the rhythms of earlier birds fall short of 24 hours. Dr. Charles Czeisler of Harvard Medical School showed, in 1981, that daylight keeps a person's internal clock aligned with the environment.

Is nighttime light exposure bad?

Some studies suggest a link between exposure to light at night, such as working the night shift, to diabetes, heart disease, and obesity. That's not proof that nighttime light exposure causes these conditions; nor is it clear why it could be bad for us.

A Harvard study shed a little bit of light on the possible connection to diabetes and possibly obesity. The researchers put 10 people on a schedule that gradually shifted the timing of their circadian rhythms. Their blood sugar levels increased, throwing them into a prediabetic state, and levels of leptin, a hormone that leaves people feeling full after a meal, went down.

Exposure to light suppresses the secretion of melatonin, a hormone that influences circadian rhythms. Even dim light can interfere with a person's circadian rhythm and melatonin secretion. A mere eight lux-a level of brightness exceeded by most table lamps and about twice that of a night light-has an effect, notes Stephen Lockley, a Harvard sleep researcher. Light at night is part of the reason so many people don't get enough sleep, says Lockley, and researchers have linked short sleep to increased risk for depression, as well as diabetes and cardiovascular problems.

Effects of blue light and sleep

While light of any kind can suppress the secretion of melatonin, blue light at night does so more powerfully. Harvard researchers and their colleagues conducted an experiment comparing the effects of 6.5 hours of exposure to blue light to exposure to green light of comparable brightness. The blue light suppressed melatonin for about twice as long as the green light and shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours).

In another study of blue light, researchers at the University of Toronto compared the melatonin levels of people exposed to bright indoor light who were wearing blue-light-blocking goggles to people exposed to regular dim light without wearing goggles. The fact that the levels of the hormone were about the same in the two groups strengthens the hypothesis that blue light is a potent suppressor of melatonin. It also suggests that shift workers and night owls could perhaps protect themselves if they wore eyewear that blocks blue light. Inexpensive sunglasses with orange-tinted lenses block blue light, but they also block other colors, so they're not suitable for use indoors at night. Glasses that block out only blue light can cost up to $80.

LED blue light exposure

If blue light does have adverse health effects, then environmental concerns, and the quest for energy-efficient lighting, could be at odds with personal health. Those curlicue compact fluorescent lightbulbs and LED lights are much more energy-efficient than the old-fashioned incandescent lightbulbs we grew up with. But they also tend to produce more blue light.

The physics of fluorescent lights can't be changed, but coatings inside the bulbs can be so they produce a warmer, less blue light. LED lights are more efficient than fluorescent lights, but they also produce a fair amount of light in the blue spectrum. Richard Hansler, a light researcher at John Carroll University in Cleveland, notes that ordinary incandescent lights also produce some blue light, although less than most fluorescent lightbulbs.

Protect yourself from blue light at night

Use dim red lights for night lights. Red light is less likely to shift circadian rhythm and suppress melatonin.

Avoid looking at bright screens beginning two to three hours before bed.

If you work a night shift or use a lot of electronic devices at night, consider wearing blue-blocking glasses or installing an app that filters the blue/green wavelength at night.

Expose yourself to lots of bright light during the day, which will boost your ability to sleep at night, as well as your mood and alertness during daylight.

image: © Innovatedcaptures | Dreamstime.com

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Blue light has a dark side - Harvard Health

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Light at night is bad for your health, and exposure to blue light emitted by electronics and energy-efficient lightbulbs may be especially so. ...

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As a young student, what affects me most when it comes to social media is the amount of time that I spend on it, and the importance I give it throughout my day, like as if I have social media FOMO

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Telling people to stop what they're doing in the moment is usually perceived as negative, so this campaign should not run online

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The posters will be placed on the underground and outside in close proximity to hangout spots.

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a lot of times when we're on social media we don't really perceive the way we appear to others in real life. We get stuck in comparisons, most of the time copmparing our real lifes to someones highlight, and doing this first ting in the morning and before bed

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what are actionable things that we can do to spend less time on social media and make that time less harmful?
- sleep with phone away from bed
- put phone down when connecting with friends irl
- turn off social media notifications
- turn off like counts
- set up time limits on phone for certain apps
- install website blockers for focus time
- delete social apps for 24h every couple weeks
- clean out followers and following lists to only include accounts that uplift us
- follow more instagram vs reality accounts to instil that social media is not the full reality

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the target audience will be young students cause its what I can relate to the most and therefore can creat better actionable items for people like me

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emphasis on self-worth feelings when related to like counts and what we can do to combat that (hide like counts on facebook and instagram)

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https://zoella.co.uk/2020/09/06/team-zoella-on-digital-detox-day/

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On Saturday 5th September, we switched off for 24 hours to reconnect with our real lives and re-evaluate our relationship with social media. No sharing, no scrolling, no liking, just living that notification-free life.

Digital detox day was something I felt SO prepared for. After years of creating, building and working so hard to get this campaign up and running, I felt like I'd absolutely have this in the bag. A whole day without scrolling through social media... easy!! However, my thumbs appear to be programmed to just flick open Instagram at any moment to fill throughout the day apparently. I actually moved my Instagram app into its own folder on a separate bit of my phone homepage so I wasn't tempted, and it worked! But my little thumb kept clicking where the app once was. It was such a nice day to refocus, reconnect and re-evaluate how much time I spend on social media and how much of my time I think about using it. It very quickly became apparent that i use it as a filler in my day & yesterday felt like I had so much more time to do things when I wasn't using it. The day felt longer, conversations were much more deep and meaningful without anyone being on their phone & overall it was such a nice, wholesome day.

I tend to try and do detox's every Christmas time, however I don't usually ban myself from checking in at what others are doing, so this was a first for me. I'm really good at not posting, but the consuming other people's content and feeling connected in that way, was much harder than I thought it would be. I'm so happy I was able to do it though, and as the day went on it became easier and easier and when Sunday rolled around, I could have definitely still stayed off until Monday!

Hi, I'm Maddie and I'm addicted to scrolling online. I'll admit it, I have an unhealthy relationship with social media. It's the first thing I check when I wake up and the last thing before I go to sleep, with a whole lot of scrolling in between. I do love it, it's my job but even if it wasn't I know I would be just as glued to it as I am now.

I love documenting my life and having snapshots of moments to look back on in the future, but I'm acutely aware that 90% of the time it's only the best bits, the highlights reel AKA, not real life. If I'm being honest I found the detox quite hard. Social media has become part of my daily routine but at the same time to go cold turkey was a bit of a revelation. For Digital Detox Day, Piccadilly Circus agreed to turn their lights off for 10 minutes to mark the day. This was a BIG deal as it's only the 4th time in history it's ever happened. Zoe and I knew we HAD to be there to mark the occasion so we met up in Covent Garden for an early brunch along with my husband, Alfie, Poppy and Sean (and Captain Bear) before heading to Piccadilly to see Zoe and Jordan's billboard be turned "OFF".

I'm so proud of this campaign and it was a real pinch-me moment to see it up on the biggest screens in London.

Joel and I then took Bear for a walk and went home to cook dinner and have a relaxing evening, it was such a great day. I felt like I had so much free time it was quite a scary realisation, I'm definitely going to try and take days off social media more often!

I spend an unhealthy amount of time on social media and my screen time stats show it. The numbers don't lie! Even if I'm not physically on it, I'm usually thinking about it - shooting imagery, pulling together moodboards for inspiration, writing captions and planning my Instagram content, so my work life balance is pretty non-existent. My brain is always on the go, which is why doing a digital detox felt so restorative. It's one thing to say you're just going to take the day off from posting and sharing on social (which I often do here and there) but to actively disengage and forget it even exists for a day has been pretty liberating.

What's interesting to me is how much more relaxed I feel once I step away from the online world - it's like I've given myself permission to be unreachable for a few minutes. Honestly, when my battery goes and I'm away from a charger, a little part of me is relieved! It means I can forget that whole other responsibility of constant connectivity for a while. Half the time I open Instagram just out of habit and end up mindlessly scrolling without any particular purpose. All of a sudden, I've lost an hour! That's theft.

Digital detox day was an opportunity to indulge in the simplicity of the here and now - to go out for a walk and just put one foot in front of the other, instead of checking my phone, documenting said walk for Instagram, or trying to change hen do flights and respond to urgent WhatsApp messages, DMs and emails. It was a whole 24 hour period where I got to ask less of myself and my time. I'm one of those people who worry I'll forget to get back to someone unless I respond then and there (I would also hate for anyone to feel like I've ignored them) so I find myself spreading myself too thinly, juggling 10 tasks or conversations at once and unable to give the adequate energy to any one of them. I need to learn to be more protective of my energy.

I don't think I've ever taken a full 24 hours offline since getting a phone/setting up my social media pages all those years ago which is just WILD to me- it's crazy how much of my day is taken up with refreshing and scrolling so going fully cold turkey was always going to be a challenge!

I almost had to set some sort of reminder to myself when I woke up to not immediately grab for my phone because it's just SO ingrained in me to immediately open Instagram. My whole routine felt different- even when I eat my breakfast I'm ordinarily scrolling TikTok or catching up on the news via Twitter whilst I was asleep, so I must admit I did feel a little out of the loop.

I decided to take the day slowly and try and be really grounded and mindful of how I was going to spend my time, as usually I'll be rushing around or procrastinating by scrolling endlessly. Although I love reading a good book, I'm often drawn away from it by a cheeky IG scroll, so it was beyond lovely to dedicate so much time to getting through my hefty TBR pile and transport to another world for a little while. I also went for a long walk on the beach, which again would normally involve a scroll through Insta as I'm walking- I considered leaving my phone fully at home, but in the end decided Spotify would be nice so I wasn't in complete silence for my whole day.

So! Digital Detox Day was actually supposed to be the day after my wedding (cancelled due to COVID) so I'd already decided that I wanted my family to come and stay, so we could do something fun and distract us from feeling sorry for ourselves. Taking a digital detox is actually not something I do very often, and sometimes on slower weekends, I'm guilty of wasting SO much time scrolling and putting things off that I want to get done.
Sometimes I feel like the amount I enjoy social media doesn't correspond with how much time I spend on there at all, you'd think I'd really love something that I'm able to spend hours doing! Social media often makes me feel alone when I can see so many of my friends out and about living their best lives and I have to constantly remind myself that people only post when they're doing things, and I'm the same. When it comes to celebrities I don't easily let their lavish lifestyles or banging bodies make me feel bad about myself because I follow so many down to earth, funny, relatable, joyful people that balance it out. I think I'm probably in need of a bit of a refresh when it comes to who I'm following as even though there are 1500+ accounts I always end up seeing the same 20 people over and over again!
On Digital Detox Day my sister, brother in law, and my parents came down to Brighton for a good old day of fun. We drank and ate and went to see some comedy at The Warren down on the beach. I chucked all my "temptation-time sucking" apps into a folder and didn't touch them all day and I loved not feeling guilty about not knowing what was going on. The biggest takeaway for me was that i felt like I was much more in the moment and wasn't turning to my phone every 20 minutes to check it for no reason at all. I think I'll start taking a DDD every month!

I was so ready for Digital Detox Day! I know how addicted I am to social media, I can spend hours indulging in Instagram and Tik Tok and at the time I enjoy it, but after I always wonder why I just wasted so much time looking at what others are doing. I love working within social media and I see so much good from it, but in my personal life I definitely scroll too much and I think this can sometimes affect my mental health negatively. I find being online too much perpetuates that notion of constant comparison to others, it can make me feel like I am way behind others my age or that I haven't achieved enough yet. But something I try to remember when I get in my feelings is that social media is the best bits of peoples lives and you truly never know what someone is really going through. At the end of the day, social media are just apps on your phone, tiny insignificant apps which could be deleted and never opened again in a heartbeat. Don't let an app make you feel less worthy EVER.

For Digital Detox Day I wanted to allow myself a guilt-free day, I find a lot of the time, especially at weekends, I feel constant guilt for "not doing enough" or spending it a certain way. So I allowed myself zero guilt, just relaxation and enjoying the moment. I started my day absolutely screen-free, I didn't even check texts or WhatsApp. I actually put my phone on do not disturb for the entire day to stop me reaching for it. I also locked all my social media apps so notifications couldn't come through from them too.

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Team Zoella On Digital Detox Day - Zoella

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Yesterday, the team stepped away from social media to join in with #DigitalDetoxDay - a campaign brought to you by Zoe, I Am Whole and Lush Cosmetics to raise awareness of the negative impact our digital devices can have on our mental health. We are all increasingly dependent on our phones; addicted to the pace [...]

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https://www.bbc.co.uk/newsround/53990676

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Saturday 5 September is Digital Detox Day. It's a campaign which encourages people to - literally - switch off .

Yep, a whole 24 hours away from screens and everything that comes with them.

No, phones, tablets, TVs or games consoles - could you do it? Let us know in the vote below.

Zoella and Jordan Stephens from 'Rizzle Kicks' are backing the day and want people to join them in turning off.

It's also had support from celebs like Rita Ora, Little Mix, Saffron Barker and Jo Suggs.

The day is in collaboration with another campaign called #IAMWHOLE - started by Zoella - which encourages people to speak up and change little things in their lives to improve their mental health.

One of them being, 'digital detoxing'.

All it means is that for a whole day people are encouraged to put down the screens and spend a day away from the world, wide, web.

"Comparison, criticism, cyberbullying, a disconnect from reality and real life. All of these things and how often we are scrolling can have such a negative impact on our mental health. This is why I am so happy to be working with Lush and #IAMWHOLE on the very first Digital Detox Day campaign, a day to reflect offline about how we live our lives online and to introduce boundaries into our social media usage.

How do I join in and why should I?

Joining in is as simple as stepping away from social media and other electrical devices.

If you want to let people know you are joining in, you draw a circle on your hand with the word 'off' in the middle and post it on your social media on September 4th.

Social media is great, but there can be some pressure that comes with it, like all good things social media should be enjoyed in moderation.

The idea is that by switching off for just one day and seeing that there is more to the world than the inside of your phone, you'll feel better about stepping away more often.

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1. Set goals that are achievable - set aside an amount of time that you feel you need away from your devices, start small and build it up!

2. Ask your family to join in! It could be fun for the whole family to unplug and doing something with another person makes it a lot easier.

3. Replace the things you'd do on your devices with things you miss out on when you're using them.

4. Plan your day - soon enough you'll forget you're 'detoxing'.

5. Out of sight... out of mind, put your devices somewhere you won't be looking at them.

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Digital Detox Day: Can you ditch your devices? Here's how! - CBBC Newsround

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September 5th is Digital Detox Day and many celebs are joining the campaign which wants people to put down their phones and tablets and switch off their TVs and games consoles . Find out why and get some top tips to get you on your way.

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https://www.lush.com/mena/en_ae/a/what-digital-detox-day

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https://www.whole.org.uk

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IAMWHOLE is an award winning mental health campaign founded by Spirit Studios and Jordan Stephens aimed at young people.

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using the percentage of people that do something might help people understand that they are not alone and in turn give them a more positive outlook on the situation

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ask flatmates/coursemates to pose for more variety in the posters