Author: Amanda Schwass

Social media. It seems, at first, like such a helpful way to foster connection and community with friends, family, and people all over the world. Pictures and messages, ideas and encouragement all at our fingertips. 

So why is it that the hours spent scrolling can leave us feeling… empty? 

Research now suggests that instead of fostering connection, social media stirs up feelings of loneliness, envy, and an addiction to constant feedback.[1] This impulsive consumption of social media makes it harder to step away and further separates us from friends, family, and chances to engage socially in our everyday lives. While isolation can contribute to loneliness, someone can be surrounded by people and still perceive a gap between desire for attachments and their ability to experience connection.[2] When that separation occurs, it can create feelings of disconnection or a lack of authenticity in relationships.  

Even passive use of social media correlates with social comparison and self doubt [1] to keep us feeling lonely or believing the lie that we are not enough. While failed attempts to genuinely develop connections online is an involuntary separation for people, it can create a state of mind that makes developing relationships more challenging, despite the underlying desire to have human contact. [3]  

There is hope! 

A study out of Penn University demonstrated that using less social media than normal leads to significant decreases in both depression and loneliness. [4] This knowledge of the relationship between social media and mental health can help empower us to take control of our online consumption and actively choose to unplug. While you may not identify personally as someone who is struggling with these feelings, you can still make the choice to unplug and help protect and promote your overall well-being.

So, how do we ‘Unplug?’

Step One: Awareness

Start by tracking your mood before and after you spend time on social media. While pen and paper always works, apps such as Mood Panda or Daylio are easy ways to quickly track your emotions. Repeatedly noting your feelings around Facebook, Instagram, TikTok or SnapChat will show you patterns over time of how engaging in social media impacts your mood. 

Step Two: Goal Setting

Figure out how much time you are spending on social media. Most phones take out the guesswork and provide a break-down of time spent by categories and apps. Evidence supports working to reduce your use by about 30% of what you are currently spending. Set a goal to decrease your time all at once, or decrease at intervals such as 10% a week. Set phone limits to help hold yourself accountable.  

Step Three: Stay The Course

Once you have decided to unplug and set a goal, you may need to distract or delay your social media urges. When possible, plan ahead and schedule activities you enjoy during the larger periods of time you typically spend on your social apps. Starting a new hobby or joining a club might be helpful in productively filling unstructured free time. 

Quick activities that distract you from reaching for your phone in the moment, can be relatively simple to complete:

• Count backwards from a large number
• Name all the colors you see in the room
• Find an object near you and observe it in detail, paying close attention to the color variations, the patterns, the subtle details, and the way it feels
• Play with a fidget device
• Practice a 3 minute body scan mindfulness exercise 
• Color, doodle, or draw 
• Complete a wordsearch or a crossword puzzle
• Call a family member or friend just to say “Hi!”

Step Four: Celebrate Your Outcomes 

Review the changes and patterns from the mood tracking you began in the first step. How have your emotions shifted since you first made a commitment to unplug? Take a moment to notice the ways your day-to-day has been positively impacted and write down a list of the benefits you can see and feel.    

Your mental health matters.

The correlation between social media use and feelings of loneliness and depression is real, but you can make the decision to unplug. Seeking a connection with friends and groups all around campus will continue to help improve the quality of your relationships and to fill your time with creative and purposeful activities. Explore the organizations and events here at MTU and plug-in to something new!

#ItsOkToNotBeOk #MentalHealthMatters #MentalHealthAwareness #Unplug

[1] Konnikova, M. (September 10, 2013). How Facebook Makes Us Unhappy. The New Yorker. https://www.newyorker.com/tech/annals-of-technology/how-facebook-makes-us-unhappy. 

[2] Psychology Today. (2022). Loneliness. Retrieved on June 28, 2022, from https://www.psychologytoday.com/us/basics/loneliness#:~:text=Loneliness%20is%20the%20state%20of,a%20deep%20and%20pervasive%20loneliness.

[3] Cherry, K. (May 24, 2022). Loneliness: Causes and Health Consequences. Retrieved on June 28, 2022, from https://www.verywellmind.com/loneliness-causes-effects-and-treatments-2795749[4] Hunt, M.G., Marx, R., Lipson, C., Young, J. (December 2018). No More FOMO: Limiting Social Media Decreases Loneliness and Depression. Journal of Social and Clinical Psychology, Vol. 37 No. 10. https://doi.org/10.1521/jscp.2018.37.10.751

Suicide does not discriminate – people of all genders, ages, and ethnicities can be at risk. [1] Suicidal behavior is complex, but knowing the warning signs can help save lives. 

The most recent ACHA Survey (Fall 2019) found that 33% of Michigan Tech Students had experienced thoughts of suicide. These ideas are more common than many people realize. Thankfully, most people do not act on these thoughts and even fewer die by suicide. Persistent or intense suicidal thoughts are not a typical response to stress, and warning signs should be taken seriously. If you, or someone you know, is experiencing any of the following signs [2] – particularly if this behavior is new or increasing – please get help as soon as possible. 

• Talking about wanting to die or to kill themself
• Looking for a way to kill themself
• Feelings of hopelessness or having no reason to live
• Feelings of unbearable emotional or physical pain
• Talking about feeling trapped, or believing there are no solutions
• Believing you are a burden to others
• Increased use of alcohol or drugs
• Acting anxious or agitated
• Engaging in reckless behavior
• Sleeping too little or too much
• Withdrawing or isolating themself from friends and family
• Showing rage or talking about seeking revenge
• Extreme mood swings

How to Help Myself

You are not alone. Getting immediate help from your support network before behavior escalates can help you decrease or overcome suicidal thoughts and feelings. [3] If you think you may need to talk to someone, but are unsure where to begin:

WHO: Friends, trusted professors and staff, mental health professionals, your doctor, or a spiritual leader

WHERE: Professional, confidential help is available. Call My SSP at 877-376-7896, the National Suicide Prevention Lifeline at 988, or text ‘HELLO’ to 741741 for free and confidential help 24 hours a day, 7 days a week, 365 days a year. Local resources include the Center for Student Mental Health and Well-being at 906-487-2538 or Dial Help at 800-562-7622.

HOW: Be direct. Say, “I am having suicidal thoughts” or “I’m thinking about suicide and I want to talk but I don’t know how.”

In addition to working with a professional to identify the source of suicidal thoughts, restrict your means of self-harm, and make a safety plan [4]; you can work to reduce stress and anxiety in the following ways: 

Take Care of the Basics

• Sleep 7-8 hours a night and establish a bedtime and wake-up routine
• Eat nutritious, well-balanced meals regularly throughout the day
• Move your body without judgment in a way that feels good for 30 minutes a day
• Schedule an activity during the day that brings you joy – listening to music, time with a good book, a walk with a friend, or watching a funny movie

Seek Connection

• Journal your thoughts and feelings; if you’re having trouble wondering how or where to begin, maybe try using pre-made prompts and sticking to a routine. ‘Daily Haloha’ is a self reflection app available on iPhones and androids that can help you get started
• Practice self-compassion by being gentle and kind to yourself. Try speaking to yourself in the way you would speak to a friend or loved one
• Connect with your body through yoga, dance, gardening, painting, or another hobby that allows you to express yourself in a new or different way
• Schedule regular time with a friend

Enhance Coping Skills 

• Learn to ground yourself; Stand barefoot, outside, and focus on the sensations that come up
• Practice mindfulness through activities that engage your senses; Focus on 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste
• Learn to take calming breaths such as 4-7-8 Breathing; Breathe in through your nose for the count of 4, hold the breath for the count of 7, exhale completely through your mouth for the count of 8. Repeat 3 times
• Begin a meditation practice; Apps such as HeadSpace, Calm, Insight Timer, Aura, and Simple Habit are good places to start

How to Help a Friend

QPR: Question – Persuade – Refer

If you think a friend might be thinking about or planning suicide, calmly and directly express your concern: “I have noticed you are going through a hard time, and I am concerned that you may be considering suicide. Have you ever had, or are you currently having suicidal thoughts?”

• Be supportive, not judgmental. Listen to what they share with you and acknowledge their feelings.
• Thank them for trusting you and validate their choice to share.
• Do not promise to keep it a secret. If they confirm suicidal thoughts, let them know for their own safety, you must share that information with necessary individuals so they can get help. 

Persuade them to seek help, and offer to help them reach out. Encourage them to call My SSP at 877-376-7896, the National Suicide Prevention Lifeline at 988, or Dial Help at 800-562-7622 for free and confidential help 24 hours a day, 7 days a week, 365 days a year. If you are concerned about someone’s immediate safety, call 9-1-1 or Public Safety at 906-487-2216.

Michigan Tech is committed to promoting a supportive and respectful environment. If you are unsure about who to talk with but you want to share a concern, please utilize the Report a Concern Form.

The resources provided in this post are just the beginning of what is available online and in the community. If you are interested, QPR Training is a way for non-mental health professionals to learn the tools and resources to help someone in mental health distress. MTU provides this training at no cost to students, and it can be completed in less than an hour. 

Access QPR Training Link

Use Access Code: MTU 

If you feel safe doing so, remove dangerous items that your friend might use to attempt suicide. [4] After the first conversation, continue to stay connected with your friend. Let them know you are going to follow up and talk with them about this again, so you can help them begin to understand they are not alone. Provide support for your friend while respecting your own limits and well-being. When in doubt, reach out for help. If you begin to feel overwhelmed, please contact a mental health professional for support.

#ItsOkToNotBeOk #MentalHealthMatters #MentalHealthAwareness #SuicideAwareness

References

[1] National Institute of Mental Health. (n.d.). Suicide Prevention. Retrieved on June 14, 2022 from, https://www.nimh.nih.gov/health/topics/suicide-prevention#part_2351   

[2] Suicide Prevention Lifeline. (n.d.) We Can All Prevent Suicide. Retrieved on June 16, 2022 from, https://suicidepreventionlifeline.org/how-we-can-all-prevent-suicide/ 

[3] The Jed Foundation. (n.d.) Tips for Managing Suicidal Thoughts. Retrieved on June 16, 2022 from,https://jedfoundation.org/resource/what-to-do-when-youre-feeling-hopeless-or-thinking-about-suicide/

[4] Mayo Clinic Staff. (May 21, 2022). Are You Thinking About Suicide? How to Stay Safe and Find Treatment. Retrieved on June 16, 2022 from, https://www.mayoclinic.org/diseases-conditions/suicide/in-depth/suicide/art-20048230