It’s no surprise that the average person gets a lot of screen time each day. According to the Brussel Times, smart phone users tap or swipe on their phones up to 2,617 times every 24 hours (2022). As remote work becomes more common and digitized, the total amount of time our eyes are on a screen has also increased, making blue-light glasses an essential accessory for many. The American Psychological Association found that, following changes made in the workplace and across society in general because of the COVID-19 pandemic, people now get an average of 10 hours of screen time every day (2022). Things we once wrote down or read on paper are going digital too, like journals, drawings, books, mindfulness tools, homework, and menus. With social media platforms and other apps consuming so much of our attention these days, the content we’re choosing to consume in our free time is essential to our mental stability.

Negative Impacts

Do you find yourself often scrolling mindlessly through your phone and, regardless of how bored you are, you keep scrolling anyway? Do you catch yourself watching videos for hours and becoming frustrated when you realize just how much time you just spent doing so? Do you scroll aimlessly, even when you’re out socializing with other people? We often struggle to detach from our comfort objects – in this case, our smart phones – even when they’re not enriching our experience or making us any happier. McLean Hospital (2023) explains that our dependency on social media platforms has been correlated with a variety of mental health issues and physical ailments, including:

1. Depression

2. Anxiety

3. Imposter syndrome

4. Disrupted sleep cycles

5. Headaches

6. Nausea

7. Muscle tension

8. Tremors

The root of these social-media related ailments is negative content (Morrison, 2020) and the feelings that come from watching others live a perceived good or perfect lifestyle (Kristenson, 2023). As a society, our desire for happiness has us caught in a trap. We can’t help but compare our own lives to the lives of those we follow online, and then may find ours lacking. Furthermore, it can prove detrimental when our posts get less attention than posts from people we follow, or if our posts receive judgmental comments. With so many negatives, why would we keep these platforms around?

Ways to Improve What We Consume

Although media gets a bad rap these days, our cell phones still have so many benefits! Never have we been able to connect so quickly, globally, or frequently as we do today. Staying in touch with friends and family, near and far, and being able to keep up with their achievements in real time gives us a serotonin boost (Morrison, 2020). As the world begins to take mental health issues more seriously, an explosion of mindfulness, positivity, wellness, and body-positive social media accounts has made healthy content

more readily available than ever before. So how does one keep the web in their life while staying healthy?

1. Follow more positive content! Believe me, it’s out there. For example, if you struggle with body positivity because the bodies you see on your feed cause you internal distress, follow accounts that empower bodies like your own!

2. Follow a positive affirmations feed or download an affirmations app. With as many hours as you spend on your phone each day, having positive reminders pop up during your scroll time will feed you daily encouragement and empowerment.

3. Block accounts that leave unfriendly comments. Your media platform should be a place to share your life with those who empower your uniqueness or celebrate your expression of self. You don’t need to grant access to others if they’re just going to bring negativity to your life.

4. Follow more accounts with nature present in the content. Studies have shown that watching videos of the outdoors grows and refocuses your mind in a ways that’s similar to being outdoors (Avitt,2021)! So if you’re stuck inside on a cold day or running from class to class, following some nature content could serve as a reset in your day.

It can take time, but intentionally developing and altering your media accounts and apps can reverberate positivity in one’s life. As algorithms work, the more of something you follow the more of that kind of content you’ll see in your feed. Removing superficiality and negativity from your daily view is something we can never completely wipe out, but we have the power to limit and force it into the backseat of our accounts.

References

Avitt, A. (2021, March 24). The wellness benefits of the great outdoors. US Forest Service. https://www.fs.usda.gov/features/wellness-benefits-great-outdoors#:~:text=There%20are%20many%20mental%20wellness.

The Brussels Times. (2022, June 3). People touch their smartphone over 2,600 times a day, research shows. Www.brusselstimes.com. https://www.brusselstimes.com/232851/people-touch-their-smartphone-over-2600-times-a-day-research-shows.

Kristenson, S. (2021, October 19). Should You Fake Happiness on Social Media? Our Answer. Happier Human. https://www.happierhuman.com/fake-happiness-social-media/.

McLean Hospital. (2023, January 18). The Social Dilemma: Social Media and Your Mental Health. Www.mcleanhospital.org; McLean Hospital. https://www.mcleanhospital.org/essential/it-or-not-social-medias-affecting-your-mental-health.

Morrison, G. (2020, January 15). How to Turn Depressing Social Media Into a Positive Influence. The New York Times. https://www.nytimes.com/2020/01/15/smarter-living/how-to-fix-social-facebook-instagram-twitter.html.

In the challenging and dynamic world of education, students often face a multitude of pressures, ranging from academic performance to social interactions and personal development. It is crucial to learn tools and strategies that foster resilience, confidence, and a positive mindset. One such powerful tool is the practice of daily affirmations.

I am courageous

I am where I need to be right now

I am grateful for my friends and family

I am capable of graduating and attaining my dream job

I can fight through this

Above are just a few affirmations I use daily that serve as powerful reminders of my capabilities.They have profoundly impacted my self-confidence, motivation, goal achievement, personal growth, and emotional well-being. In the past, I often found myself battling inner demons in my head, which dragged me down and created barriers to accomplishing my goals. When the idea of pursuing my MSW (Master of Social Work) first crossed my mind, the negative thought processes immediately hindered me from even considering it. “I’ll never get into the Master’s program,” or, “I’m not smart enough to pass the classes” were just some of the thoughts that plagued my mind for years. How could I allow these destructive voices in my head to thwart my dreams?

Enough was enough. I realized that I needed to take charge of my life and regain control of my inner narrative. That’s when I learned to dive deeper into the power of positive self-talk and decided to implement it into my daily routine by utilizing the simple yet impactful technique of placing post-it notes with affirming words all around my space. I wanted to challenge and

override the negative thoughts that had held me back for far too long. And to my surprise, the impact was profound.

Not only did these daily affirmations help to reframe my mindset and replace self-doubt with self-belief, but they also provided constant reminders of my capabilities and potential. Affirmations like “I am worthy of pursuing my dreams,” “I am intelligent and capable of academic success,” or “I am capable of balancing multiple responsibilities effectively” became my guiding mantras.

Of course, the support I received from my family, friends, and colleagues also played a significant role in influencing my decision to go back to school. However, I cannot stress enough the power that something as simple as positive self-talk, manifested through post-it notes, had on my journey. These affirmations became daily anchors that kept me grounded and propelled me forward, reminding me of my true potential and helping me overcome the self-imposed barriers that once held me back.

As I look back, I am grateful for the shift in my mindset and the courage it took to challenge those negative voices. By embracing the practice of daily affirmations and surrounding myself with positive words, I have been able to break free from self-limiting beliefs and pursue my aspirations with renewed determination and confidence. I share this experience to encourage others to explore the power of positive self-talk and affirmations. Sometimes, the simplest tools can lead to profound transformations, empowering us to embrace our dreams and unlock our full potential.