Work Life Magazine - March 2024

MARCH 2024

Beyond Likes & Shares Social media and its impact on your mental health The rise of

Social Media Detox Youth at Risk

Social media and the youth mental health crisis Exploring the psychology of

Social Media Trends Cultivating a

Positive Digital Identity

Social Media A Blessing or a Curse

from

This is a serious issue of WorkLife. Possibly the most serious we have ever published.

One of the biggest personal challenges in the 21st Century, a century of large amounts of information, is to control what we pay attention to. Our time is limited, it has always been so. We are born, we live for a few years and then we pass on. As a result, we can confidently say that life is time. So, when we ask, ‘what will I give my time or attention to? We are truly asking, ‘what will I give my life to?’. It is that serious.

A new phenomena designed to capture as much time and attention as possible from us, are screens and social media.

They’re designed with highly advanced psychological principles so that we are forced to spend more of our time on them. Whether in social media, games or communication, the goal of the designers, is to make sure these gadgets and applications become a part of us. A part that we cannot live without.

In this month’s issue of WorkLife, we give our time and attention to saving your life by saving you time. We pinpoint some of the problems that social media brings and then we provide you with practical tips and suggestions to reclaim your life and your children’s life back.

Please read and study these articles. You will not just get your life back but also safeguard your mental health.

This is a serious issue.

Have a mentally healthy day.

Peter Diaz

VICARIOUS TRAUMA TRAINING (VTT)

WHO SHOULD ATTEND VTT? Healthcare professionals Community Services staff Youth, Aged Care, and Disability workers Legal Professionals Advocacy staff First Responders Anyone working with sensitive or distressing information Anyone working with people who have experienced trauma

WHAT DO WE COVER IN VTT? Understand how the brain and body operate when responding to trauma, distress and emotion.

Recognise the complex impacts of vicarious trauma on behaviour, cognition and emotions.

Distinguish between Vicarious Trauma, Secondary Traumatic Stress, Compassion Fatigue, and Burnout.

Identify early warning signs of Vicarious Trauma Respond in a timely and effective manner to the signs of vicarious trauma Understand the power and pitfalls of empathy, and know how to utilise empathy effectively for ourselves and the person who has experienced trauma.

Know how to effectively manage the limits of your role, identify signs of overstepping, and ensure appropriate actions within professional boundaries.

Prevent Vicarious Trauma by applying a range of strategies and tools to build and maintain personal emotional fitness, including: Trauma Informed Self Care, Compassion Satisfaction, and the Professional Beliefs Audit.

Identify a range of helpful and unhelpful coping strategies Understand the science of exposure, desensitisation, avoidance.

Use the SPICE model to Debrief effectively, and avoid patterns of unhelpful debriefing Apply an Advanced Self Reflection tool to identify and respond to personal triggers or ´hotspots´.

VTT provides participants with the knowledge, skills and tools to avoid compassion fatigue and look after their own personal mental health and wellbeing, when dealing with people who have experienced trauma, or when working with difficult, emotional, sensitive or potentially traumatic material and information.

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Social M

A CURSE OR A

The Double-Edged Sw

Social media has grown exponentially i undeniable influence in most people’s l consume information, how we approach business, and even our own self-pe

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WORKLIFE

Media:

A BLESSING?

word of Connectivity:

in the last decade and it has become an lives. It has profoundly changed how we education, how companies conduct their erception. But is it a boon or a bane?

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Social media brings many blessings: • Connecting people: Social media has brought together many people who lost touch with each other over the years. Families that live in different parts of the country or the world can now see each other’s activities and keep the bonds of family alive and well.

• Information: News travels at lightning speed, keeping people well-informed and engaged with what’s happening around them. It also acts as a platform for education and exploration, letting people discover new ideas and acquire new skills.

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• Communication: Social media bridges geographical gaps, bringing families and friends closer and fostering stronger relationships. It has become a platform for people with shared interests to form communities, leading to a sense of belongingness.

• Empowerment: It lets people have a platform where they can express themselves and create their personal brand. Businesses can now reach more audiences and showcase their products and services to the global market. It is becoming a tool for certain groups to amplify their advocacies and causes.

WORKLIFE

However, its curses lurk beneath the surface: • Addiction: Excessive exposure to dopamine spikes driven by likes, shares, and comments may trigger anxiety, social comparison, disturbed sleeping patterns, and reduced productivity. Users sometimes feel pressure to create a perfect online persona, fostering feelings of anxiety and inadequacy.

• Misinformation: Censorship, manipulation, and propaganda tactics have become rampant, influencing opinions and fueling societal divisions. Social media has made it

The answer to the boon or bane question depends on individual use and societal responsibility. Using social media requires the following: • Healthy boundaries: Setting a reasonable limit on social media use, and spending more time on real-world conversations, physical activities, and doing things that you love.

• Critical thinking: Learning how to fact-check before sharing anything and being skeptical when evaluating information sources.

relatively easy for governments, institutions, companies, and individuals to push their agendas, whether we want them or not.

It has become a breeding ground for propaganda, fake news, and distorted realities, eroding trust and critical thinking skills.

• Privacy concerns: Personal information has become a commodity nowadays, with the potential to be misused for commercial gain or malicious purposes. Data breaches are becoming more common, leaving individual digital privacy exposed.

Social media is undeniably a powerful tool, and just like any other tool, its impact depends on the user. By acknowledging its double-edged nature, and with responsible use, we can harness its potential and mitigate its negative effects.

We can ensure that this powerful force truly becomes a blessing, not a curse, for individuals and society as a whole.  WWW.THEWMHI.COM | 7

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WORKLIFE

Beyond Likes and Shares

Social Media and its Impact on Your Mental Health

W

ith good reason, social media is often described as a double-edged sword — it has the power to inform us and bring people together, but it also brings a very real potential for addiction, as well as issues surrounding privacy and safety. But it doesn’t end there. Let’s dig deeper into the effects of social media on our mental health.

How social media influences and manipulates our mental health The filtered facade: Our social media feeds are full of curated versions of people’s lives, showing us only their best achievements and highlights.

Because they are not represented in their totality, we see only a skewed version of people’s lives — one that tends to be just ‘too good’. This constant exposure to ‘perfection’ can breed feelings of inadequacy, envy, and social comparison.

Comparing our everyday lives to these idealized portrayals can fuel anxiety, depression, and low self-esteem.

Fear of missing out (FOMO): The curated version of people’s achievements and highlights often creates a picture of exciting lives. This feeds into FOMO, a feeling or perception that others are having more fun, living better lives, and experiencing better things than you are. This constant pursuit of unattainable experiences contributes to stress, dissatisfaction, and a sense of isolation.

Cyberbullying and cyber toxicity: Negativity is fueled by anonymity online. Hate speech, cyberbullying, and online harassment have

serious repercussions for mental health, including anxiety, depression, and suicidal thoughts.

The picture might seem dire, but there’s hope.

Below are some strategies for navigating social media’s minefield of mental health issues:

Keeping your social media experience positive Use it intentionally: Set limits on social media usage. Engage in real-world interactions, hobbies, and physical activities.

Curate your feed: Follow accounts that inspire, motivate, educate, and promote healthy living.

Unfollow accounts that trigger anxiety and comparison.

Prioritize real connections: Develop deep offline connections that foster a true sense of belonging and support.

Seek help if needed: If social media has been affecting your daily life, seek professional help.

Beyond likes and shares, social media holds power. When social media is used responsibly, it can lead to better mental health, self-development and positive societal change.  WWW.THEWMHI.COM | 9

Cultivating a

POSITIVE

DIGITAL IDENTITY While social media often negatively affects a person’s self-perception and mental health, there is also a positive side to the story: social media gives you the power to cultivate a positive digital identity.

What is a POSITIVE DIGITAL IDENTITY?

Benefits of Building a POSITIVE DIGITAL IDENTITY

Developing a Positive Digital Identity (PDI) means intentionally using social media to reflect your values, passion, and authentic self in a responsible and thoughtful way. A Positive Digital Identity is much more than just having a good reputation online. It involves:

Creating a Positive Digital Identity not only strengthens your online presence but also benefits your overall well-being:

• Sharing diverse content: This goes beyond sharing “positive” content. Content that promotes a PDI can include thought-provoking articles, insightful discussions or interviews, and even content that provides information or raises awareness about societal issues, mental health, or other important topics.

• Be happier: Consuming positive content fosters a more optimistic outlook, both offline and online.

• Critiquing: Constructive criticism can be a great contribution to a Positive Digital Identity.

When done sensitively, it can show your intelligence, critical thinking, awareness of current societal issues, and desire for positive change.

• Engaging constructively: Learn and understand different perspectives while promoting meaningful conversations. Make sure you show empathy and remain respectful when participating in online discussions, especially when addressing criticism.

• Double-checking the information you share: Be skeptical of the sources of information you post and reflect on its potential impact before hitting the share button.

• Recognizing limitations: Cultivating a Positive Digital Identity is not about maintaining an unrealistic facade of positivity. You can still acknowledge societal issues, share critical perspectives and discuss sensitive topics (e.g., suicide prevention).

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• Gain real friends: By sharing your authentic self, you attract authentic connections.

• Better mental health: Less comparison and more mindful interactions can help reduce the anxiety and depression linked to using social media.

Remember, the number of likes and shares you receive does not determine your self-worth. Building a Positive Digital Identity is also about using social media responsibly and authentically.

By cultivating a positive persona, you can establish a digital presence that inspires and encourages you while also promoting a kinder and more supportive online community for all. 

WORKLIFE

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EXPLORING THE P

Social Med

Have you ever found yourself scrolling for hours on end on is that viral content and hashtag movements immediately g we become engrossed in them. But w

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PSYCHOLOGY OF

dia Trends

social media and never quite understood why? The reason grab our attention, and sophisticated algorithms make sure what else lurks beneath the surface?

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A

t its face value, social media is about connecting people. It provides a platform where most people go to connect with others and obtain their validation and approval. But it doesn’t stop there. It also rewards our attention with dopamine hits that feel good.

Then we want more. When we see something that goes viral, whether it’s a dance video challenge or a hashtag movement, we are naturally inclined to join as a way of fitting in and feeling part of a larger community. This feels nice, which drives us to seek out another dopamine hit.

Following social media trends is so much more than just following the crowd. It taps into the deepseated psychological principles that drive our behavior.

For example, when we perceive a certain piece of content as exclusive, the Scarcity Principle kicks in. This explains why posts that create a sense of urgency and FOMO (Fear of Missing Out) quickly drive engagement and go viral.

Emotional contagion also plays a big role in shaping social media trends. We tend to mirror the emotions of the content we see online, creating a domino effect. One person’s response sparks a chain reaction far and wide.

Both the scarcity principle and emotional contagion are effective in driving engagement.

It’s good to be aware that both are often used for manipulation and exploitation, as well as to spread fake news and propaganda. Historically, the ability to spread propaganda belonged only to governments and the very rich. Today, with the internet and social media, anyone can spread misinformation easily. Now more than

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ever, we need to be media literate. We have to assess, verify, and be skeptical of every piece of information we come across.

What impact do these trends have beyond the digital realm? For better or worse, the powerful frequently use social media to shape our thinking, and they have an impact on everything from how we dress to how we think, speak, and even feel.

Viral content creates cultural shifts that ripple through society, while algorithms, with the biases of their creators, reinforce beliefs and spread propaganda.

In view of the above, the CEOs of Meta, TikTok, X, and Discord, the largest social media platforms in the US in terms of popularity and active users, have recently been grilled before Congress to address concerns surrounding hate speech, psychological harm to young users, and even sexual exploitation and harassment. These efforts highlight the real-world impact of social media and the need to make these social media giants more accountable.

How can we protect ourselves from social media trends? Take a breather and reflect on why certain trends resonate with you. Remember to take a step back from digital connections and prioritize real-world ones. Nothing beats faceto-face interaction when it comes to building genuine relationships.

By understanding the psychology behind social media, we can shape our online interactions into fulfilling, positive experiences. 

WORKLIFE

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The Rise of

Social Media Detox Social media has gone beyond just a way to make connections. As of 2022, the average social media usage globally has reached 151 minutes per day. The Philippines is the country with the most time spent on social media, clocking 3 hours and 53 minutes per day on average. The US averages 2 hours and 3 minutes a day, according to a study by Statista.

While social media creates a platform for doing business, self-expression, and education, it also becomes a source of anxiety, depression and self-doubt. The carefully curated profiles and content that we see every day can breed feelings of envy and inadequacy.

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WORKLIFE

The social media detox, or temporary disconnection from social platforms, has been on the rise in the past few years. Several notable celebrities, such as Taylor Swift and Selena Gomez, have undergone a period of “social media hiatus.” It represents an effort to reclaim time, while refreshing their minds — and their search history. It’s also a way to step away from digital noise for a while.

Social Media Detox: A Stepping Stone, Not a Destination When deciding to do a social media detox, it’s important to note that this is not a one-time fix for your social media addiction. Instead, treat the social media detox as a stepping stone toward a healthier digital lifestyle.

One approach is to gradually reduce social media use rather than making a sudden and complete withdrawal.

This involves decreasing the time you spend on social media and considering having “social mediafree” times throughout the day. These could be during meals, for example, or when spending time with yourself, your partner, or family and friends. By gradually reducing social media consumption and adopting safe digital habits, you can reduce feelings of withdrawal and the need for constant digital stimulation.

Another approach one can have is a selective detox on specific aspects of social media. This involves the temporary deactivation of accounts on platforms that stimulate more negative feelings for you, while maintaining access to other platforms.

This enables individuals minimal exposure to triggering content while still maintaining the benefits of social media. It’s also important to note that having a social media detox is not a complete cutting of ties with the platforms we’re constantly using. It just means that we are trying to balance and control our usage so that it contributes to a healthier digital lifestyle.

Practical Tips for a Successful Detox Here are some practical steps towards a social media detox that you can start taking right away: • Acquire new skills: Take online courses or read books, magazines and other resources that are aligned with your interests and goals.

• Explore new activities: Learn a new sport, visit places you’ve never been to before, or go out for meals with your family and friends.

• Spend time in nature: Walk, run, bike, and hike more often. Studies have shown that being in nature has a positive effect on our bodies and minds.

During this period, assessing how your detox has affected your overall well-being is another beneficial thing to do. Notice any improvements in your quality of sleep, stress levels, and productivity. Celebrate these improvements and use them as a motivation to keep moving forward.

What to Expect From a Social Media Detox One common realization people make after having a social media detox is to understand how much time and energy they have spent using social media. This awareness can serve as a motivation to create new habits and keep them even when you return to your normal digital lifestyle.

On the flip side, when you reintegrate with social media, you may encounter FOMO and anxiety if you just go back to mindlessly scrolling through social media feeds. One important thing to take away from your detox period is how to set boundaries and limit exposure to curated feed that negatively impacts your mental health.

Taking periodic breaks from social media can be a great act of self-care.

By understanding the social media detox as a long-term behavior and not a one-time fix, we can cultivate a balanced and healthy relationship with technology. So unplug, unwind, and reconnect. Your mental health will thank you for it.  WWW.THEWMHI.COM | 17

Is Social Media Fuelling a

Youth Mental Health Crisis?

The message is clear: we must make the digital world safer for our young people. But it’s also important to equip our children with the mental resilience needed to navigate the digital world safely.

Digital interactions have become central to our daily lives, especially for the younger generations. The pervasive use of social media among teenagers has led to growing concern about its impact on their mental health. Now, school boards, municipalities and parents across the country are taking social media companies to court in an effort to curb their influence on young minds. New York City is the latest to mount an offensive against social media, prompting many to question how these platforms affect our well-being.

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Taking Social Media to Court

Looking at the Bigger Picture

New York City announced a major move against social media companies in February, filing a lawsuit against TikTok, Instagram, Facebook, Snapchat, and YouTube. The lawsuit claims these platforms harm the mental health of young people, costing the city $100 million yearly for related health services. It has accused the companies of knowingly creating addictive platforms that cause serious damage to users.

It is obviously time for us as a society to take a deeper look at how social media impacts our mental health. Given how much time the average teen spends using these platforms (4.8 hours a day) — not to mention the average adult (2.5 hours a day) — it is important to understand the effects they can have on our well-being.

This lawsuit coincides with heightened attention from media and lawmakers regarding the platforms’ impact on teenagers’ mental health and self-image. The city’s legal step is part of a broader push to make these companies responsible, calling to mind previous campaigns against other public health challenges with tobacco and guns.

New York City is not the only entity taking social media to court. Dozens of states and hundreds of school boards across the country have filed cases, starting with Seattle over a year ago.

They affirm that social media companies are knowingly fuelling a mental health crisis among youth with their intentionally addictive platform designs. Hundreds of parents are joining them in filing lawsuits for harm caused to their children.

The U.S. Surgeon General published guidance last year warning of the serious risks social media poses to kids and teens, calling for more research and action from both lawmakers and tech firms. The message is clear: we must make the digital world safer for our young people. But it’s also important to equip our children with the mental resilience needed to navigate the digital world safely.

Social media giant Meta has been accused of using algorithms intentionally crafted to tap into the dopamine-driven reward systems of young users, based on documents leaked by a whistleblower in 2021. Dopamine is a neurotransmitter linked to pleasure and reward, which plays a crucial role in addiction. The design of these platforms allegedly exploits this biological mechanism, encouraging continual engagement by triggering these pleasure signals.

The dangers of such addictive designs have been linked to tragic consequences for teens, including a higher incidence of negative body image, low self-esteem, eating disorders, and suicide.

Investigations into the suicide of a 14-year-old in the UK indicated that overexposure to social media content likely worsened her pre-existing depression. However, social media companies have denied responsibility, insisting that their products follow rigorous safety protocols.

Scientific research into social media’s influence has found both positive and negative effects on those who use the platforms regularly. Some highlight the beneficial aspects, such as social connections, peer support, and open discussion which can enhance mental well-being and foster a sense of belonging. However, other studies have found a correlation between heavy social media use and increased feelings of loneliness, decreased life satisfaction, and heightened anxiety.

Educating ourselves about safe online practices, discussing our online experiences, and encouraging open conversations about social media’s impact can empower users to navigate these platforms more wisely.

The bigger picture indicates that while social media can be a positive source of social support, it’s important to be aware of its downsides, especially with overuse. Teaching young people about these risks and about how to use social media wisely is crucial to building a healthier, more positive online life.

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STRATEGIES FOR PARENTS: Building mental resilience and healthy online habits • Limit time on social media to avoid overexposure and addictive behavior • Educate kids about the risks of social media and how the platforms are designed to keep them coming back for more • Start a conversation with your teenager about what kind of interactions they have on social media and how these make them feel • Discuss the lawsuits against social media with your teen and encourage them to think about different points of view on the issue • Promote a positive mindset in the face of negative experiences: “It’s ok, I don’t need that person in my life!” or “This hurts now, but I’ll get over it!”

• Encourage teens to question what they’re seeing on social media • Take an active role in teaching your kids about mental health and healthy routines like sleep, exercise and diet • Find positive uses for social media — encourage teens to give supportive comments and share inspiring stories

Empowering Our Youth What can we do to start empowering young people to take control of their mental health today? We don’t need to wait for new laws to be passed to begin improving our social media habits. Educating ourselves about safe online practices, discussing our online experiences, and encouraging open conversations about social media’s impact can empower users to navigate these platforms more wisely.

By creating an environment where mental health topics are openly discussed, we can destigmatize mental health issues and encourage young people to seek help when needed. These discussions can take place in various settings, from schools and homes to online communities, making it clear that it’s okay to talk about mental health struggles and seek support. Open dialogue can lead to greater empathy and community support, which are vital in building a supportive network for anyone facing mental health challenges.

If young people are equipped with the right tools and support, they can build their ability to navigate through tough times with strength and confidence.

In addition to promoting open conversations, building mental resilience is key to empowering young people to overcome difficult experiences.

This involves teaching coping skills, such as stress management techniques, problem-solving, and emotional regulation, which can help them adapt to adversity and bounce back from difficult situations.

Encouraging healthy habits like regular physical activity, healthy eating, adequate sleep, and mindfulness practices can also strengthen mental resilience. If young people are equipped with the right tools and support, they can build their ability to navigate through tough times with strength and confidence. These are skills that will serve them throughout the rest of their lives.

In Conclusion The recent lawsuits against social media platforms are groundbreaking, urging us to seriously consider the influence these platforms have on young people’s mental health. They challenge us to rethink our engagement with social media and demand meaningful changes from those who manage these platforms.

At the same time, these events underscore the need to actively build mental resilience and healthy habits that can counteract negative influences in our lives. Everyone has a role in shaping a future where social media supports rather than harms our mental health. Let’s seize this chance to advocate for a digital world that fosters positive connections and promotes mental well-being.

By creating an environment where mental health topics are openly discussed, we can destigmatize mental health issues and encourage young people to seek help when needed. 

Gwyneth Chew WMHI Wellbeing Correspondent WWW.THEWMHI.COM | 21

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