How long have you been on Facebook? Two or three hours? All day?
Is your smartphone in bed with you?
Are you constantly “liking” posts or scrolling through fabulous selfies of countless “friends”?
How much time have you spent composing yet another carefully-crafted status, designed to show your wit and depth of thought?
Close the Facebook tab, if you can. Now, take a look at the following list. You may be Facebook addict. Here are eight ways to know:
1. You’d rather check Facebook than sleep. If Facebook were just entertainment, you would be able to walk away from it to rest, without fear of missing an alert.
2. Time flies when you’re on Facebook. Do you find that you lose track of time while on social media? You’re likely overly invested. It isn’t healthy to set aside more than an hour to peruse Facebook profiles and posts. Take note if your family or friends regularly complain about losing you to the site.
3. You’re sneaking Facebook into your work day. Take a good look at how Facebook is affecting your time at work and job performance. Are you skimming hours from your place of business to check the site repeatedly? You may have a problem, if you routinely risk being reprimanded for using your phone, or the Internet for personal use.
4. The thought of getting off Facebook makes you nervous or irritable. Is the thought of unplugging too much to take? Facebook addiction is marked by the perceived need to see every video, read every post, and be the first to respond to a newly-changed status.
5. Facebook “friends” are your only friends. Don’t allow isolation to sneak up on you. If your Facebook friends are your only connections, you should seriously consider a social media hiatus. People are wired for more than posts and pictures. You need eye contact, the sound of laughter, long conversations, and periodic touch.
6. You can’t go a day without Facebook. Are you simply unwilling to surrender social media? If you are resentful or angered by situations that demand you give up Facebook time, it is time to reach out for help.
7. Facebook is your primary source of pleasure or relaxation. Do you find that in order to feel good, you need to check in, post, and seek responses or “likes” on a regular basis? You may be addicted, if very little else provides a more satisfying rush of pleasure than the recognition, voyeurism, and brief interaction of the social media site.
8. Facebook reunions are interfering with current relationships. Catching up with old friends is one of the most attractive aspects of Facebook. Often, people reunite virtually with old flames, as well. The ease and relative low demand placed on this type of interaction can quickly become an obsession. Sending pictures and posts can become habit-forming, and obscure the time and effort that should be devoted to your partner, family, and friends.
Facebook has made a drug of social acceptance. If you’re susceptible, it doesn’t matter if the acceptance is genuine or healthy. Social media addiction can play on your mind, and make you crave a feeling that only lasts for a click at a time. Soon, it demands you stay perpetually plugged in, to keep the feeling going.
To get a handle on your need for a Facebook fix, reach out to a therapist trained to help with Internet addictions. With help, you can learn to put your virtual world in its place, and return to a more fulfilling reality.
