Research shows that the average person spends about 2.5 hours each day using social media platforms. These so-called mindless breaks can have a real cost attached to them, including a diminished sense of connection to yourself and others.
Changing your relationship with social media isn't just about obtaining more self-control. The first step may be building more awareness about how social media helps you disconnect from yourself. This information can then help you discern if and what you might want to change.
Understanding Dissociation
Dissociation refers to a state of feeling detached or disconnected from yourself or the world around you. Dissociation exists on a large spectrum with varying symptoms of intensity. Significant and pervasive themes of dissociation may correlate with dissociative disorders.
When you dissociate, you may experience the following:
feeling like the world around you isn't real (derealization)
feeling disconnected from your body or thoughts (depersonalization)
sense of being emotionally numb
confusion about your identity
Many people experience everyday dissociation during routine tasks, and this type of dissociation isn't necessarily problematic. For example, when you drive a familiar commute, you might arrive at your destination without recalling the mechanisms of your driving. Or, you might become so completely absorbed in a book or TV show that you lose track of time.
How Social Media Platforms May Trigger Dissociation
It's unlikely that social media directly causes dissociation. However, people scrolling through social media can resemble a process of passive dissociation, and it can certainly lead to harmful mental health effects.
Here are some of the common dissociative experiences you may be noticing:
Social Media Reinforces Avoidance Tendencies
Social media reinforces procrastination and avoidance behaviors. Instead of addressing real-life needs, you're disconnected from the world around you and plugged into what's happening online. While this isn't inherently bad or even wrong, if your use is excessive, it can impair functioning and perpetuate a state of detachment.
Social Media May Create a Sensory Disconnect
Have you ever been in a state of scrolling where it felt like you spent just a few minutes online only to find out hours have passed? Nonstop scrolling can mimic a trance state, where you lose track of your external surroundings and even your own internal needs (hunger, fatigue). This type of trance presents similarly to dissociation.
Social Media Encourages Hyperreality
Excessive social media use can create a sense of hyperreality, where life feels more idealized and curated than it actually is. This can heighten feelings of detachment. For example, you may start to truly believe "everyone" around you is living one way even if you logically know that isn't true.
Social Media Can Contribute to Information Overload
We're all guilty of engaging in a good rabbit hole. But have you ever felt so consumed by the news that you just couldn't stop viewing or scrolling? You're not alone, but constant media bombardment can cause you to emotionally shut down. This can trigger a dissociative state.
Social Media Operates on Dopamine-Seeking Reinforcement
Every social media platform is intentionally designed to keep you on that platform. This is why the algorithm effect is so insidious- it feels good to be "fed" content that directly appeals to you, and your body reinforces the effect by releasing dopamine. Dopamine is the heart of any compulsive pattern- over time, you may seek out social media more even though you feel disconnected from the real world.
How to Use Social Media Productively
Social media use is controversial and for a good reason. Although it has many benefits, we're increasingly becoming more aware of the many risks, including dissociation, depression, anxiety, low self-esteem, and more.
That said, engaging in social media doesn't need to be an all-or-nothing choice. You can work on limiting social media overuse by considering some of these gentle intervention strategies:
Set time limits: Establish boundaries about how and when you will use social media. Monitoring your screen time allows you to focus on using social media more intentionally, which may reduce dissociation.
Pour into your outside relationships and hobbies: The more connected you feel to the outside world, the less enticing social media may feel overall.
Notice when you naturally dissociate: There's nothing wrong with dissociation, but focusing intently on the triggers can help you pick up on various patterns. The next time you find yourself dissociating, try to ground yourself with an affirmation, physical activity, or something to help steer you back to the present moment.
Increasing Connection and Meaning in Daily Life With Resurface Group
At Resurface Group, we understand the adaptive and protective benefits of social media. However, we also help people deconstruct how they engage with others and technology overall.
If you're struggling with your mental health, you are not alone.
We treat all mental health concerns and offer a compassionate, supportive environment rooted in genuine connection. Your feelings and experiences are truly welcome here.
Contact us today to learn more about our unique, effective programs.
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