When does social media use become problematic?

Consumption becomes problematic when it affects key areas of life - such as sleep quality, academic or professional performance, social relationships or personal well-being. Other characteristics are that those affected - despite efforts - are unable to reduce or control their use and continue to do so despite negative consequences that have already occurred. If social media is no longer used consciously, but the cell phone is used “automatically”, particular caution is required.

Can this also be considered an addiction or addictive behavior?

Yes, those affected can show behavioral patterns that are comparable to substance-related addictions and other behavioral addictions, such as a loss of control, increasing duration of use, withdrawal symptoms or irritability when access is restricted and continued use despite negative consequences. Scientists often refer to behavioral addictions.

Screen time alone is not the only indicator of problematic consumption. What are the other parameters?

Exactly, it's not just the quantity that matters, but also the quality. Important parameters are, for example, the loss of control over usage behavior, emotional dependency (“FOMO” - fear of missing out), neglect of other activities or an emotional reaction (e.g. irritability) when there is no opportunity to use.

What consequences can problematic consumer behavior have for (mental) health?

Possible consequences include increased anxiety, depressive symptoms, sleep disorders, concentration problems and reduced self-esteem due to constant comparisons with unattainable ideals - especially in young people. A disturbed body image can also result from constant comparison with idealized images.

It is still not conclusively clear whether time spent online worsens mental health or whether people who are prone to anxiety and depression are more absorbed by social media. What is the current scientific status?

Research points to a reciprocal relationship: People with psychological vulnerability often use social media more intensively - possibly for distraction or self-regulation. At the same time, use can exacerbate existing symptoms, for example through peer pressure or cyberbullying. The context of use is important - i.e. how, when and why people use it.

What mechanisms keep us on the platforms for so long?

The platforms work with psychological principles such as intermittent reinforcement (such as rewards for prolonged and active use), social confirmation (e.g. likes and views), infinite scrolling and personalized content that keeps us engaged for as long as possible. This creates a kind of reward loop that is difficult to break.

What measures can help to treat or prevent problematic behavior?

First of all, it is important to engage in honest self-observation: When do I use my cell phone? How does it make me feel? Digital mindfulness, screen time limits, conscious offline times or even “digital detox” can be helpful. Behavioral therapy approaches can help with more severe problems.

To what extent is social media a topic in your therapy sessions?

The use of social media is a frequent topic, especially for younger patients or those with anxiety symptoms, sleep disorders and depressive moods. There are also frequent reports of feeling pressure to emulate the (unrealistic) ideals presented. This is perceived as stressful, as there is a feeling of never being able to live up to it.  In addition, patients repeatedly report cyberbullying. It often turns out that consumption is not only a symptom, but also an amplifier of psychological complaints and it is worth developing strategies together for a healthier approach.

What can relatives or friends do if they notice problematic use in children or friends?

First of all, it makes sense to have an open conversation. It can be very helpful to ask interested questions that enable a real understanding and to find out together whether the use is already leading to stress or negative consequences. This can encourage the motivation to change and thus the willingness to take a conscious break. Concrete alternatives in everyday life can also help, for example joint activities or hobbies. With children and young people in particular, it is important to develop rules together - for example, cell phone-free times or rooms. And if the stress is severe, you should not hesitate to seek professional help.