The 5 Signs of Social Media Addiction

This article was originally published on Sous le tapis and written by Margaux Damain, mental health writer and podcaster. 

More and more people are developing an addiction to social media. According to a study by the World Health Organization, the share of adolescents with problematic social media use rose from 7% in 2018 to 11% in 2022.

The problem doesn’t just affect the youth: a 2017 study indicates that 40% of mothers and 32% of fathers surveyed have problematic social media usage.

What are the signs of social media addiction?

The signs of an addiction to social media include:

• A repeated and uncontrollable urge (“craving”) to be connected.
• Spending an enormous amount of time on it at the expense of other activities.
• Having withdrawal symptoms (stress, impatience, irritability, anxiety…) when the person does not have access to their accounts.
• An increasing tolerance: the person has a growing and urgent desire to be connected to feel the same level of pleasure they felt at the very beginning.
• A negative impact on oneself and daily life (anxiety, isolation, depression, academic failure, sleep disturbance…).

A person with an addiction to drugs or alcohol will exhibit the same symptoms (craving, time spent, withdrawal signs, increased tolerance, impact on health, etc.).

Why can social media become an addiction?

Several studies demonstrate that “likes” strongly activate several areas of our brain involved in the reward system. This system is essential for our body to function because it encourages us to engage in activities like eating, sleeping, or bonding. Regarding the latter, social media meets our vital need for connection: it allows us to stay in touch with loved ones and receive positive social feedback (likes, comments), which is essential for our development at any age. 

So, where is the problem? The problem is that social media designers understand that “likes” activate us, and they play on this to ensure we spend as much time as possible on their platforms. There are economic interests involved: the more time we spend on screens, the more we are exposed to advertisements. In other words, social media is designed to push us toward addiction by providing regular dopamine hits—the pleasure hormones involved in the reward system.

However, even if these platforms are addictive, not everyone develops an addiction. Those who do often have underlying reasons:

• Seeking social validation due to fragile self-esteem.
• Seeking connection as a remedy for loneliness.
• Social anxiety can be an aggravating factor, leading people to prefer digital communication over intimidating real-life contact.
• Using social media as an escape from a burdensome, painful, or boring daily life.

How to get rid of this addiction?

Even if you aren’t “addicted,” you might want to reduce your screen time. Here are 5 tips for healthier use:

1. Do not check your phone upon waking for at least one hour. This preserves your morning energy for something other than endless scrolling.
2. Disable auto-play on videos to avoid getting sucked into a “viewing tunnel.”
3. Plan phone-free moments during the day and keep your phone out of sight during these times.
4. Suggest phone-free moments with loved ones. Using a phone at the table is a “passion-killer” that damages intimacy and conversation.
5. Occasionally organize “detox” stays (24h or a weekend) to reconnect with yourself.

🖐 Important: For some, these tips won’t work because their urge to connect is out of control. In these cases, professional help from a psychologist is necessary.

Seek psychological support for better effectiveness

For individuals struggling with addiction, therapeutic treatment should be the priority. 

Studies have shown that when it comes to treating social media addiction, certain practices are more effective than others. This is notably true for Cognitive Behavioral Therapy (CBT), which is far more effective than simple social media abstinence. Research demonstrates that this type of therapy leads to a significant improvement in well-being, particularly for those suffering from depression linked to excessive screen time.

CBT encourages patients to reflect on how social media affects their thoughts, emotions, and behavior. This self-awareness is an indispensable step toward behavioral change. Therapy can also help reduce FOMO (“Fear of Missing Out”)—the anxiety of missing an event or information while being disconnected. Furthermore, therapy assists patients in re-evaluating their life priorities, focusing on other activities, and reducing social comparisons and cravings, notably by working on self-esteem and self-confidence.

3 Misconceptions about Social Media Addiction

“You can only be addicted to a substance”

Think again! There are many activities that can evolve into addictive practices (work, video games, gambling, shopping, etc.). This is the case for social media, and more broadly the internet, which fall under what are called behavioral addictions. 

Regardless of the type of addiction (with or without a substance), the same symptoms are observed: loss of control, negative impact on social/professional/family life as well as on health, and an inability to reduce time spent despite making efforts.

“There are no structures to treat phone addiction”

In France, Younger individuals can turn to pediatric psychiatry structures, Medico-Psycho-Pedagogical Centers (CMPP), and Adolescent Houses (MDA). For adults (though also accessible to younger people), Medico-Psychological Centers (CMP) are available. 

Generally, all these structures offer more economically affordable support (covered by health insurance). If you have the means, you can also consult an independent psychologist specializing in addictions and/or Cognitive Behavioral Therapy (CBT).

“It only affects children and teens”

Adults can also be affected by excessive screen use, especially those in the workforce. Indeed, the boundary between professional and personal life is thin when screens are at home (work laptops and phones). Furthermore, adults may also seek social validation on social networks due to a lack of self-esteem or confidence: by exposing themselves, they seek (more or less consciously) approval from others. A fragile self-esteem is not exclusively the domain of the young… We are vulnerable at any age.

The Consequences of this Addiction

Impact on Mental Health

Social media are spaces where self-esteem can be severely undermined. Among the images and videos circulating there, many portray perfect—even unrealistic—lives, bodies, and faces. This can weaken individuals with physical or intellectual insecurities, or those struggling with social success. Without careful attention, regular exposure to these images can trigger unpleasant emotions and durably tarnish one’s self-image.

Another trigger for uncomfortable emotions: the news! The information conveyed is often negative or even anxiety-inducing. A person overexposed to this type of information doesn’t have time to regulate their emotions, which over time can become overwhelming. Moreover, the news can generate a sense of helplessness, leading to “the blues” or even contributing to a depressive state.

Finally, if time spent on social media replaces face-to-face interactions, a person may feel isolated and experience deep loneliness. While they allow us to stay in touch, screens do not replace face-to-face exchanges where essential elements of our development flourish: intimacy, trust, inspiration, and intellectual or emotional stimulation.

Impact on Physical Health

Using social media in the evening disrupts sleep quality and can lead to insomnia. According to a 2024 study, this impact is attributed to four factors: exposure to blue light (which disrupts our internal clock), psychophysiological stimulation related to emotional content, the endless nature of scrolling, and continuous alerts that fragment sleep.

Poor sleep decreases our ability to regulate emotions during the day! It’s a vicious cycle: screens disrupt our sleep, which in turn reduces our ability to maintain perspective regarding the information and images we encounter online.

Resources to Go Further

If you want to learn more about addictions, I recommend this article. You will find more specific information on symptoms and treatments, as well as advice on how to help an addicted loved one. 

Finally, I highly recommend the documentary The Social Dilemma (Derrière nos écrans de fumée), which is captivating! It helps you understand why social media is so addictive. This awareness is essential for changing behavior. A must-watch with family or friends!

About the Author and Project

This article was written by Margaux Damain, founder of Sous le tapis and a writer specialized in mental health. Margaux relies on scientific studies (systematic reviews and meta-analyses) as well as works by psychiatrists and psychologists to make knowledge about psychological well-being accessible. She transforms expert research into content tailored for the general public. Her goal? To democratize mental health and encourage everyone to practice self-care.

About this article:

This article was written in the context of the Erasmus+ KA210- YOU small-scale partnership project “comPASSION is sexy” (Project Code: 2024- 3- FR02- KA210-YOU-000295806), co-funded by the European Union. The project is a collaboration between Les Philentropes (France) and Olotites (Greece), focused on compassion-based approaches to youth empowerment, inclusion, well-being and mental health awareness.

Funded by the European Union. Views and opinions expressed are, however, those of the author(s) only and do not necessarily reflect those of the European Union or the European Education and Culture Executive Agency (EACEA). Neither the European Union nor the granting authority can be held responsible for them.

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