In your session or first session, attempt asking your therapist one thing like, “Do you use a different approach when working with people who experience depression connected to social media?” If their response doesn’t align together with your values—say, they recommend slicing out all social media and that’s not what you need—then the therapist doubtless isn’t an excellent match to your wants.
Self-care tip: Perform a digital declutter. You can curate intentional feeds, which Dr. Dave helps individuals do throughout remedy periods. She recommends setting a five-minute timer for every social media account you’d like to deal with. Then, browse mindfully: Pause as you scroll to every submit and take note of the way it makes you are feeling. What feelings bubble to the floor? How does your physique reply? “You have to Marie Kondo your feeds,” Dr. Horrell says. In different phrases, unfollow or mute accounts or on-line teams that don’t spark pleasure. When content material that drives damaging self-talk returns to your feeds, it’s doubtless time to do one other declutter.
If social media is triggering damaging emotions about your physique:
“Practices that help you say, ‘I’m going to try to be in the present moment, in my body, and in a way that is nonjudgemental,’ can be incredibly helpful in having a kind and accurate experience of yourself in your body,” Dr. Horrell says. Dialectical conduct remedy (DBT), which focuses on discovering a stability between accepting your self and your ideas whereas acknowledging that you simply need to change4, can assist with that. Developing coping abilities like mindfulness is a big element of DBT, and this methodology is commonly used to deal with consuming problems.
Talking to a therapist who deeply understands the psychology behind consuming problems could be invaluable for anybody questioning their sense of self, no matter their consuming habits, in response to Dr. Horrell. “I know a lot of people will think, But I don’t have an eating disorder, and that is very likely true,” Dr. Horrell says. But therapists who deal with consuming problems may have expertise and coaching in navigating physique picture issues, which may apply to many conditions by which you are feeling unkind about your look.
Self-care tip: Reject your algorithm. If you discover that watching restrictive meals diary movies makes you are feeling responsible about your consuming habits, for instance, hit Not Interested the following time one seems in your feed. Over time, you possibly can attempt to tailor your algorithm so it surfaces much less of the content material that doesn’t serve you. Similarly, following accounts and becoming a member of Facebook teams that remember physique positivity can assist assist your values and supply common doses of optimistic reinforcement, Dr. Horrell says.
If social media is triggering damaging emotions about your identification:
Social media is an unbelievable software relating to elevating consciousness about essential points, just like the conflict in Ukraine or injustice towards marginalized communities. But most of these matters can really feel very heavy and set off numerous tough feelings—notably should you recurrently see people you establish with being harmed, demeaned, or discredited, Dr. Horrell says. “It’s so easy to imagine yourself or a loved one in that position,” she says.