Social Media & Smartphone Addiction
What you need to know and how to prevent them.
Five people sitting in a row, using their phones.
Have you ever misplaced your phone and felt a wave of anxiety wash over you? Or found yourself scrolling endlessly through social media, losing track of time? If so, you’re not alone. Research shows that 53% of people experience "Nomophobia", the fear of being without a phone. With average screen time hitting 6 hours and 40 minutes daily, it’s no wonder many of us feel glued to our devices.
While smartphones and social media have undeniable benefits—keeping us connected, informed, and entertained—they were designed to be addictive. For some, the relationship with these technologies can spiral into addiction, with significant mental and emotional consequences.
How Social Media and Smartphone Addiction Work
When you think of addiction, gambling or substance abuse might come to mind. However, studies reveal that overuse of social media and smartphones can trigger similar compulsive behaviours.
Social media offers instant gratification, like receiving likes or messages, which fuels a cycle of short-term satisfaction. For some users, this can lead to symptoms like:
Anxiety
Depression
Irritability
Insomnia
Loneliness and isolation
At the heart of these issues often lies social anxiety. Researchers have found that people with high levels of social anxiety are more likely to turn to social media and smartphones for connection, preferring virtual interactions over face-to-face communication. Unfortunately, this reliance can lead to problematic usage patterns.
Why Are We Addicted to Our Phones?
A 2022 study by Zsido and colleagues explored cognitive emotion regulation—the way people process negative events—and found that unhealthy emotional responses were key in developing smartphone and social media addiction. For socially anxious individuals, the sense of control offered by texting or messaging online can be comforting but also habit-forming.
Interestingly, while excessive social media use often involves smartphones, not all smartphone addiction stems from social media. For example, some people may spend hours gaming, browsing, or reading news, contributing to behaviours like doomscrolling—obsessively consuming negative news content.
Man standing next to a circle of social media icons
The Effects of Social Media and Smartphone Addiction
Dependence on devices for emotional comfort
Reduced self-control
Strained personal relationships
Difficulty concentrating or relaxing
Are you protecting your mental health in your online travels? Social media and the Internet at large can have significant impacts on your emotional well-being. Dive into more blogs to learn how to use the Internet healthily. Start reading today!
How to Address Social Media and Smartphone Addiction
While quitting cold turkey might seem tempting, abrupt disconnection can trigger withdrawal symptoms like anxiety. Instead, focus on creating a balanced relationship with technology.
How to combat social media and smartphone addiction:
Set personal boundaries: No scrolling in bed or during work hours.
Limit notifications: Turn off social media alerts to reduce distractions.
Be mindful: Ask yourself why you’re reaching for your phone.
Strengthen social skills: Build confidence in face-to-face communication.
Try a digital detox: Start small by leaving your phone outside your bedroom.
Use social media actively: Engage positively by posting, commenting, or sharing instead of passively scrolling.
Our smartphones and social media platforms are tools, not crutches. Recognizing the signs of addiction and taking proactive steps can help you regain balance and focus. If you or someone you care about is struggling, don’t hesitate to seek guidance from a medical professional.
Technology isn’t inherently dangerous—it’s about how we use it. With the right approach, you can enjoy the benefits of staying connected while protecting your mental health.
Study Objective & Methods
The Role of Maladaptive Cognitive Emotion Regulation Strategies and Social Anxiety in Problematic Smartphone and Social Media Use
Andras N. Zsido, PhD; Nikolett Arató, PhD; András Láng, PhD; Beatrix Labadi, PhD; Diána Stecina, MA; Szabolcs A. Bandi, PhD
Published in Personality and Individual Differences, 2021.
Zsido, Arató, Láng, Labadi, Stecina, and Bandi recruited 499 Caucasian participants between 18-60 years old by posting invitations on a variety of internet forums and mailing lists. The survey measured social anxiety, emotion regulation strategies, and social media and smartphone addiction. They used structural equation modeling to assess the direct and indirect effects between the variables.
Additional Sources
Manual for the Use of the Cognitive Emotion Regulation Questionnaire
Nadia Garnefski, PhD; Vivian Kraaji, PhD; Philip Spinhoven, PhD
Published in Leiderdorp, The Netherlands, 2002.
Social Media and Well-Being Training
This research (and all our social media and well-being articles) have laid the foundation for our 3-course program designed for anyone wanting to approach social media and communications in a way that protects well-being and puts people first. Learn more here.
