Understanding Social Media Addiction Through the Lens of Melbourne Therapists
In a world where our smartphones rarely leave our hands, the balance between staying connected and feeling consumed by social media can be challenging.. Social media keeps us connected, helps us share moments, and at times shapes how we perceive ourselves. As much as we enjoy its benefits, many of us have felt that it pulls a little too strongly at times. For some, it can start to feel overwhelming, even addictive.Drawing on the experiences of Melbourne therapists, we explore what social media addiction is, why it occurs, and how to manage it sensibly and successfully.
What is social media addiction?
Social media addiction is defined as an excessive dependency on platforms such as Instagram, TikTok, Facebook, or X (previously Twitter), to the point where its use impairs daily life. While it is not officially recognised as a clinical condition in the DSM-5, its behavioural patterns frequently resemble those observed in substance abuse and related addictions such as gambling.
We may find ourselves constantly refreshing feeds, chasing moments of satisfaction through posts, likes and comments, and the relevant craving of stimulation when disconnected. The dopamine rewards system drives this loop, with each notification resulting in a small release of feel-good chemicals in the brain. Over time, these quick busts of pleasure can nudge us toward more and more engagement, creating a sense of reliance.
The psychology behind the pull
Understanding why social media is so captivating requires a look at the psychological mechanisms that keep us hooked.
Instant gratification: Social media provides immediate rewards, such as likes and shares or short-form delivery of an emotion, which activate the brain's reward centres.
Fear of missing out (FOMO): Seeing other people's carefully curated highlights can leave us feeling like we’re missing out on amazing experiences.
Social validation: Those positive interactions - likes, comments or shares on social media can give our self-esteem a temporary boost, leaving us wanting more. We can find ourselves basing our happiness or emotions on other people’s approval, adding additional pressure to manage how we appear online.
Personalised content algorithms: Platforms are designed to keep us engaged by tailoring content to our preferences, keeping our attention locked.
Therapists often remind us that recognising these triggers is an important first step towards understanding our relationship with social media.
The impact on mental health
The effects of excessive social media use extend beyond the time we spend scrolling. Melbourne therapists have observed several mental health impacts, including:
Increased anxiety and depression: Studies show a strong correlation between prolonged social media use and feelings of loneliness, anxiety, and depression. For example, a systematic review published in the International Journal of Adolescence and Youth observed that prolonged social media use increases the risk of mental health problems like depression, anxiety, and psychological distress in adolescents.
Sleep disruption: Late-night scrolling disrupts sleep patterns owing to increased exposure to bright screens, leading to poor rest and cognitive functioning.
Low self-esteem: Constant comparison with idealised online personalities may leave us feeling inadequate, contributing to a more negative self-perception.
Decreased productivity: Spending too much time on social media can interfere with our ability to work or study effectively. This can lead to feelings of guilt or dissatisfaction, which we might try to soothe with more social media - creating a frustrating vicious cycle that hinders both our productivity and sense of accomplishment
Recognising the signs of addictive behaviours
It’s important to notice when social media use transitions from a habit to an addiction signs include:
Difficulty reducing time spent on social media despite efforts.
Feeling restless, irritable, or anxious when not using social media.
Neglecting real-life responsibilities or relationships in favour of online interactions.
Using social media to escape feelings of boredom, sadness, or stress.
Melbourne therapists frequently emphasise that recognising these behaviours is a step towards seeking treatment.
Strategies for managing social media use
Therapists recommend several strategies to foster a healthier relationship with social media:
Set clear boundaries.
Creating specific times or durations for social media can make a big difference. Setting app timers or device settings can help us stay accountable and resist the temptation to keep scrolling for the next dopamine hit. Sticking to these boundaries gives us more control over our time and focus.
Focus on purposeful use.
Before opening an app, it helps to ask ourselves: What are we looking for? Are we seeking connection, information, or simply passing the time? Using social media with intention can go a long way in preventing mindless scrolling.
Practice digital detoxes.
Taking regular breaks from social media, even for a day or weekend, can help reset our habits and reduce dependency. These breaks give us space to reconnect with ourselves and the world around us.
Engage in offline activities.
To meet emotional needs, it’s important to focus on hobbies, physical activities, and spending quality time with others in person.
Seek professional support.
Therapists are equipped to guide us in exploring the underlying causes of social media addiction and developing effective coping mechanisms. Cognitive Behavioural Therapy (CBT), for example, is often used to address unhealthy patterns and build healthier behaviours.
Why seek support?
Social media addiction is a complex personal experience. While self-help strategies can be useful, many benefit from professional guidance tailored to our specific needs. Therapists provide a safe space to explore the problems of controlling social media use, encouraging resilience and balance in our lives.
How Inner Eastern Psychology can help
At Inner Eastern Psychology, we recognise the challenges brought by social media in today's fast-paced world. Our professional team of Melbourne therapists helps people develop healthier relationships with technology, improve their mental health, and restore balance and well-being. To find out more how we can help and discuss your needs, contact us today.