At all times, we take a look at Instagram to see what friends are up to. A quick read of a text about politics on Facebook, a like on a new dance on TikTok. On WhatsApp, friends send funny stickers, while corporate groups discuss activities and meetings. This happens before, during, and after work. Attention: your mental health is being affected by so many stimuli, which can harm your professional performance.
Brazil is the 3rd country that most uses social media in the world, with an average of 3 hours and 42 minutes a day. When considering all countries, Brazil is only behind the Philippines and Colombia, which spend an average of 4 hours and 15 minutes and 3 hours and 45 minutes, respectively. These data were revealed by a study released by the platform CupomValido.com.br, which compiled information from Hootsuite and WeAreSocial about the global use of social media. We are also above average in the percentage of the population using social media: 70% of Brazilians, representing more than 150 million users. Globally, over 4 billion people, or 53.6% of the population, use social media.
The importance of social media today for entertainment, communication, and work is undeniable. Its impact on an individual’s mental health is also clear and has been increasingly studied. A study conducted by the Royal Society for Public Health (RSPH) of the United Kingdom, in partnership with the Young Health Movement, pointed out that the most used social media platforms have positive or negative effects on human health, depending on how they are used. In addition, they are described as more addictive than cigarettes and alcohol.
This new universe of communication can affect professional performance in various ways. Firstly, generating lack of focus and concentration. The addiction to staying connected to various networks at the same time already has a name: FOMO, acronym for the expression “fear of missing out,” which in Portuguese means something like “fear of missing out.” Like any addiction, the constant need to know what is happening on social media takes away focus from work, disrupts reasoning, and reduces productivity, which can result in delays in deadlines and distractions that even pose security risks, such as using a cell phone while driving.
Therefore, it is certain that another effect of the abusive use of social media is anxiety. The impression that other people’s lives are more interesting, complete, colorful, and important than your own, and the speed at which images and texts succeed each other, give a sense of powerlessness — while a successful post can cause instant euphoria. There are many highs and lows at the touch of a cell phone.
The excess of negative news and unpleasant comments are constant stimuli that affect mood and the sense of security. At the same time, social media exerts pressure for optimism, success, consumerism, and for an impossible perfection to achieve. This inconsistency is a sure trigger for cases of depression.
Photo sharing apps are especially harmful to self-image, creating a false reality of a perfect life through edits of the best moments of ordinary lives. Instagram itself, knowing that 70% of young people revealed that the app made them feel worse about their self-image — a number that rises to 90% among women — changed the display of the number of likes in 2022.
Intellectual and professional damages are not limited to distraction. All this load of frustrations, desires, anger, and fear comes to the surface in day-to-day life and can be taken out on coworkers, friends, or family. The avid social media user does not rest the mind and becomes an anxious person. It is essential for companies to be aware of this scenario and promote this dialogue in the workplace, creating safe spaces for employees to share their experiences and seek help when needed. Additionally, organizations need to establish a protocol for cellphone use during work, in a healthy way, benefiting everyone without workers losing focus or feeling uncomfortable and repressed. Leaders and managers can act as facilitators in this process, identifying areas of attention that need adjustments, such as excessive use of WhatsApp workgroups.
We have put together some tips that can help leaders and teams develop a healthier relationship with social media, thus protecting their emotional health:
- Be self-critical about your presence on social media. If you think it is harming your productivity, detox yourself: turn off cellphone notifications, choose only one network to check during the day, and do so during break times.
- Stay focused and put your phone aside during conversations, meetings, and other interactions. Look into the eyes of the person speaking, take notes by hand, listen attentively.
- Know the limits of social media usage at your workplace. You might even be risking your job. Do not exceed these limits.
- If your company requires the use of networks like WhatsApp, discuss with your team about boundaries, such as the need for conversations outside of work hours.
- Avoid engaging in conversations that are not work-related.
- Do not use corporate email to receive social media notifications.
- Engage in physical activities. Endorphins can bring as much pleasure as a like!
- Explore meditation and mindfulness practices.
- Spend time with yourself without needing to know what’s happening with others: read a book, watch a show, listen to music.
- Rest deeply: disconnect from electronic devices at least an hour before sleeping. Establish a sleep routine that promotes tranquility: have a cup of tea, read a book, take a relaxing bath.
Detaching from social media is also self-care, it’s taking care of your mental health. By disconnecting for a few minutes, you may begin to see a universe of possibilities around you. Over time, you may find a balance for a life with more well-being and harmony.
