Is Instagram too addictive?

While there's nothing wrong with spending time online, habitual use is a well-known symptom of internet addiction. Instagram usage can trigger a psychological dependence in a person when they spend excessive amounts on the app, at the expense of other obligations or relationships.

choosingtherapy.com - Instagram Addiction: 10 Signs & How to Overcome - Choosing Therapy

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Overcoming Instagram addiction can be difficult, especially because we live in a society that promotes an online presence. Still, if your Instagram use begins to affect your mental health, changing your habits is worth the effort. This can help dramatically improve how you feel.

1. Assess Your Use

Determine how often and how long you use Instagram each day–you can review this information in your phone settings. This knowledge provides you with baseline data and offers a helpful starting point for you to track any progress.

2. Consider a Full Detox

It may be challenging to recognize the full impact of Instagram addiction until you’ve completely disconnected from the app. Committing to a week or month without using the app can be eye-opening, and you’ll gain a perspective on what behaviors need to change. Consider deactivating Instagram during your detox or whenever you want to reduce your use. Disabling your account hides content from your followers, and others won’t be able to see yours until you reactivate. You can disable Instagram for as long as you want.

4. Identify New Limits

If you don’t plan to stop using the app altogether, try setting specific boundaries for future usage. Be realistic. For example, if you use the app three hours a day, cutting time down to just ten minutes may not be feasible. Instead, aim for an appropriate limit and commit to following it for at least two weeks.

5. Identify Alternative Activities

Think about what you can do instead of using Instagram. Write them down and keep the list in a visible location. The goal is to replace online time with more productive, enjoyable activities. Install an app on your digital device that limits your instagram usage to help you stay accountable to your goals.

7. Turn Off Push Notifications

It’s hard to avoid opening Instagram when you receive a notification. Your brain, after all, loves the dopamine hit. Over time, this continued use only perpetuates your addictive behaviors. Try turning off notifications for a while to avoid falling back in the routine of immediately checking your account.

8. Keep Your Phone Somewhere Else

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Push yourself to set a specific time every day to avoid using your phone . At first, this concept may seem foreign. For instance, one study found that 1 in 5 people feel naked without their phone5. But, the more comfortable you feel without relying on technology, the less of a hold Instagram will have on your life.

9. Enlist Your Support System

Accountability can help you stay on track when combating an instagram addiction. Consider telling a loved one about your struggle and your desire to change. Let them know exactly how you intend to work on your habits and ask them to help you stay motivated.

10. Avoid Overcompensating on Other Platforms

Don’t replace your Instagram addiction with another bad habit. Limiting time on one platform only to spend more time on another is not going to be beneficial. Remind yourself that all social media platforms share the potential to be addictive. If you notice yourself struggling, it’s time to set new limits.

11. Reward Yourself

The incentive of tangible rewards can help keep you focused. Make your growth a positive experience by celebrating your progress. Think about some things you want and treat yourself to them when you achieve a goal, like buying a new pair of shoes after a successful two week detox.

12. Prioritize Your Relationships

Because Instagram is often a stand-in for social connection, the solution to addiction often lies in your real-life relationships. In other words, prioritize how you socialize with others. Make a genuine effort to reach out and spend time together. This may feel awkward or uncomfortable at first, but keep practicing.

13. Immerse Yourself in Hobbies

You may use Instagram to feel fulfilled in life, but the more you tune into social media, the less engaged you become with the real world. Instead, try to intentionally focus on spending more time and energy on your hobbies. If you don’t have any, think about one that has previously piqued your interest and commit to trying it.

14. Touch Base With Yourself

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If you find yourself caught scrolling endlessly, pause and take a break. Gently ask yourself if you are experiencing any stress or tension. Determine what (if any) anxieties are impacting you at the moment. You can continue scrolling, but increasing your mindfulness can help you be more aware of this habit’s role in your life.

15. Keep Reminding Yourself of Your Intentions

Breaking up with Instagram isn’t a punishment, but it might feel that way if you don’t remind yourself of its benefits. Whether you want to spend more time with friends or enjoy better sleep, keep your motives front and center to remain on-course.

16. Delete Your Account

At some point, you may feel ready to delete your account. Of course, it’s possible to create a new account, but this may be the best course of action if you want to stop using Instagram altogether.

When to Get Professional Help

Instagram addiction may be a symptom of another mental health condition. It often coincides with depression, anxiety, and low self-esteem. If Instagram continues making you feel poorly about yourself, it may be time to seek therapy. Therapy may include identifying triggers that cause you distress, and learning healthier ways to cope with these uncomfortable feelings. Additionally, therapy supports better self-care and self-esteem, which can decrease compulsive behaviors. Find a therapist who has experience treating addiction by browsing an online directory.

Final Thoughts

Instagram addiction can be insidious and is often reinforced within modern society. However, changing your behavior and regaining control of your life is possible. Seeking professional support can make a significant difference in how you feel in the long-term.

choosingtherapy.com - Instagram Addiction: 10 Signs & How to Overcome - Choosing Therapy

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