Practice mindfulness. Experiencing FOMO and comparing yourself unfavorably to others keeps you dwelling on life’s disappointments and frustrations. Instead of being fully engaged in the present, you’re focused on the “what ifs” and the “if onlys” that prevent you from having a life that matches those you see on social media. By practicing mindfulness, you can learn to live more in the present moment, lessen the impact of FOMO, and improve your overall mental wellbeing.
Volunteer. Just as human beings are hard-wired to seek social connection, we’re also hard-wired to give to others. Helping other people or animals not only enriches your community and benefits a cause that’s important to you, but it also makes you feel happier and more grateful.
Helping a child or teen with unhealthy social media use
Childhood and the teenage years can be filled with developmental challenges and social pressures. For some kids, social media has a way of exacerbating those problems and fueling anxiety, bullying, depression, and issues with self-esteem. If you’re worried about your child’s social media use, it can be tempting to simply confiscate their phone or other device. But that can create further problems, separating your child from their friends and the positive aspects of social media. Instead, there are other ways to help your child use Facebook, Instagram, and other platforms in a more responsible way.
Monitor and limit your child’s social media use. The more you know about how your child is interacting on social media, the better you’ll be able to address any problems. Parental control apps can help limit your child’s data usage or restrict their phone use to certain times of the day. You can also adjust privacy settings on the different platforms to limit their potential exposure to bullies or predators.
Talk to your child about underlying issues. Problems with social media use can often mask deeper issues. Is your child having problems fitting in at school? Are they suffering from shyness or social anxiety? Are problems at home causing them stress?
Enforce “social media” breaks. For example, you could ban social media until your child has completed their homework in the evening, not allow phones at the dinner table or in their bedroom, and plan family activities that preclude the use of phones or other devices. To prevent sleep problems, always insist phones are turned off at least one hour before bed.
Teach your child how social media is not an accurate reflection of people’s lives. They shouldn’t compare themselves or their lives negatively to others on social media. People only post what they want others to see. Images are manipulated or carefully posed and selected. And having fewer friends on social media doesn’t make your child less popular or less worthy.
Encourage exercise and offline interests. Get your child away from social media by encouraging them to pursue physical activities and hobbies that involve real-world interaction. Exercise is great for relieving anxiety and stress, boosting self-esteem, and improving mood—and is something you can do as a family. The more engaged your child is offline, the less their mood and sense of self-worth will be dependent on how many friends, likes, or shares they have on social media.
