Coach Ziana

Don't let them fool you. You are not your fancy car, your modern devices, implants, body type, hair color, designer clothing, or anything else that Social Media pressures you into being. If you could grow into the greatest "you" that you were meant to be, you'd never need to copy anyone else -- ever again. You would be the "influencer," not the "influenced."

Coach Ziana.

Symptoms of Social Media Addiction:

• Feeling unsettled when there is no access to the internet, the social network is down, or it is slower than usual.

• Checking social media first thing in the morning and last thing at night.

• Feeling stressed when the smartphone isn't within reach.

• Using social media while walking or driving.

• Feeling bad when not getting likes, retweets or views.

• Preferring to communicate with friends and family through social media rather than face-to-face or actually calling them.

• Feeling angry/resentful toward people who point out that you may be addicted, or who ask you to spend less time online, and justifying reasons for doing so.

• Feeling the need to share everyday things all the time.

• Thinking that everyone else's life is better than ours, depending on what we see on the networks.

• Checking into Social Media wherever we go.

How To Break The Addition.

Most addicted persons don't WANT to detox. Most likely they will fight against it. That's one of the first things we find in any sort of addiction. Social Media addiction is no different. Moreover, most addicts don't see the harm in this addiction, and that's the biggest underlying issue: Others can see how this sort of addiction can be harmful to one'e mental health, brain health, and family life, while the addicts themselves do not see anything wrong with it. However, the following is a 7-day plan for those who do wish to detox from the constant “noise” to rediscover who they were before they “got hooked.”

DETOXING:

A social media detox is a deliberate break from using all social media platforms for a set period. It’s not about quitting social media altogether but rather giving yourself time away from constant notifications, scrolling, and online distractions. This detox period allows your brain to reset, helps reduce anxiety, and reconnects you with real-world activities and relationships.

A social media detox can be short-term, like our recommended 7-day plan, or longer depending on your goals. The purpose is to gain awareness of your digital habits and build healthier boundaries around your screen use.

STEP-BY-STEP GUIDE TO A 7-DAY SOCIAL MEDIA DETOX

Day 1: Set Your Detox Goals

Start by defining why you want to take this detox. Are you seeking less distraction, better mental health, or improved productivity? Write down your goals and expectations. Setting clear intentions provides motivation and helps you stay accountable throughout the process.

Day 2: Limit Notifications

One of the biggest triggers for social media use is constant notifications. Turn off all non-essential alerts on your phone. This simple action reduces the urge to check your apps repeatedly and helps you regain control over when you engage with social media.

Day 3: Replace Social Media with Healthy Habits

A key part of how to do a social media detox sustainably is to substitute social media time with positive activities. Pick up a hobby, read a book, exercise, or try cooking a new recipe. Healthy habits fill the space once occupied by scrolling and create lasting fulfillment.

Day 4: Spend More Time Offline

Engage more with the world outside your screen. Go for a walk, visit a park, or simply enjoy a screen-free meal. Being physically present helps you appreciate your surroundings and reduces the mental clutter created by digital overload.

Day 5: Practice Mindfulness and Journaling

Start observing your thoughts and feelings without judgment. Use journaling as a tool to reflect on how the detox is impacting your mood and focus. Mindfulness helps you stay grounded and conscious of your mental state away from social media.

Day 6: Connect with People in Real Life

Make time to talk, laugh, and share experiences face-to-face. Whether it’s friends, family, or colleagues, real-life connections improve emotional well-being and remind you how rewarding human interaction can be without screens.

Day 7: Reflect on Your Experience

Reflect on the challenges and benefits you’ve observed during the detox. What changes do you want to keep moving forward? Consider which social media habits you want to adjust or eliminate. This reflection is crucial in building your personal social media detox plan for long-term balance.

(Resource for above 7-day detox plan: Therapy Center of New York at https://www.therapycenterofny.com/blog/255-social-media-detox-therapy-7-day-plan#:~:text=A%20social%20media%20detox%20can,boundaries%20around%20your%20screen%20use.)

I sincerely hope this helps restore some balance to your life.

Until next time,

Coach Ziana.

Certifications:

• CBT Practitioner

• Relationship Counsellor

• Life Coach

• Social Psychology

• Advanced Psychology

• Advanced Neuroscience of Normal and Abnormal Human Behaviour

• Neuroplasticity

Contact Coach Ziana:

Photo Credit: Tima Miroshnichenko

Make a difference...share your story.

If Social Media Addiction and/or misuse has negatively impacted your life or the lives of those you love, you may be part of the solution by sharing your story. I'm not asking for your real name. In fact, please do not give your real name or the real names of anyone involved, for your own privacy and protection. Just share your story honestly and from the heart by using the form below to contact me. I am sorry for all you've been through, and I thank you for your courage in advance.

Photo courtesy of Lisa Folios

Connect with Coach Ziana to share your story.

Help is available:

Teen Suicide Hotline.

PLEASE use it. You are so precious and valuable. You ARE worthy. You are loved.

9-8-8: Suicide Crisis Helpline. Call or text.

Hours: 24/7

Website: https://988.ca

I'll try to find more for different countries.

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