Humans are social creatures that need others to be able to interact, communicate, and socialise. Social contact with others will be very beneficial for the process of growing up in a person and also good for increasing maturity, maturity, including providing comfort and protecting from loneliness.

Currently, social interaction with other people is not only in the real world directly, but in cyberspace with social media platforms such as Facebook, Instagram, Twitter, Whatsapp, TikTok, Youtube, etc. This digital technology is created to bring people closer to each other without being limited by place and time. The thing to watch out for is that excessive use of social media has an impact on the disruption of a person's mental health such as the emergence of anxiety disorders (anxiety), depression, isolation/loneliness, and FOMO (Fear of Missing Out).

Positive Aspects of Social Media

· Communication media and situation updates with all relationships around the world

· Find new friends and communities with similar interests and fields

· Know the issues that have happened recently

· Get support in difficult times

· Medium of self-expression and creativity

· Finding valuable sources for self-development

Negative Aspects of Social Media

· Insufficient feelings about self and appearance that trigger low self-esteem by comparing oneself to other people's lives

· Fear of Missing Out, the fear of missing the news that triggers anxiety and compulsiveness even checking social media when you wake up, going to sleep and driving which is not good for health and safety

· Isolation and loneliness can arise due to excessive use because the thumb of a friend who appreciates directly is not the same as the thumb on social media, the warm smile of the friend in front of us is different from the emoji on social media, the words of appreciation given by colleagues are not the same as comments on social media.

· Anxiety and depression can arise when using social media consumes more of our time than direct interaction

· Cyber bullying can occur when using social media excessively and this can cause deep psychological trauma

Currently, the use of social media can be directly from the smartphone that is carried everywhere so that the appearance of notifications on mobile phones becomes a big distraction that can distract and make you lose focus on what is being done, when studying in college, working or doing activities. Social media was created to attract our attention, encouraging us to always be online. Social media can also cause a person to experience addiction just like smoking, alcohol, and drugs because when using social media and getting comfort because someone gives love, likes, comments and follow there is the dopamine hormone, which is a hormone that causes a sense of pleasure that is released so that they want to repeat the opening of social media again. At the time of not opening social media and there are no other activities such as missing (withdrawal effect).

Social media is often also used as a "Safe Blanket" to show the good and great side of a person so that the real situation, the reality of life is not fully raised. Inferiority, discomfort and security seem to be covered with various social media facilities with all their filters and platforms. Social media becomes a kind of escape to get instant comfort when real problems in real life are not/not resolved.

Modified Use of Social Media for Better Mental Health

1. Reduce time viewing social media

· Use the application to calculate screen time using social media, maximum 2 hours a day. Some studies show that there are meaningful changes in teenagers and young adults who use social media for only 30 minutes a day.

· Turn off the device (gadget) periodically at certain times

· Do not take the device to bed

· Turn off notifications so we don't get distracted easily

· Limit checks, identification and try to delay the time of checking social media

· Social media detox, periodically delete social media applications from devices

2. Change the Focus

· Use social media with purpose and not just to fill your spare time

· Social media is not to replace something in the real world. If you're bored try to find a new hobby, if you're lonely try to invite friends to hang out, meet and share, or join the community

· Don't be a passive social media user, actively interact with others so that there is a sense of belonging and belonging

3. Search, Create, and Join Offline Activities

In-person meetings with family, friends and co-workers would be very good to do more often to build meaningful relationships.

4. Make a Gratitude Journal periodically

It will be a personal reflection for us that we are unique and not the same as everyone else and we have a different time lane and that is enough for us to get comfort and happiness.

5. Mindfulness Practice

Focus on here and now, the current situation that is around us. One of the techniques is the grounding technique, which is to stimulate our five senses with what is around us.

Let's use social media wisely so that mental health is maintained well.

Author: dr. Lahargo Kembaren, Sp.KJ

Reference:

Kraut R, Patterson M, Lundmark V, et al.. Internet paradox. A social technology that reduces social involvement and psychological well-being? The American Psychologist 1998; 53:1017–1031

Subrahmanyam K, Kraut RE, Greenfield PM, et al.. The impact of home computer use on children's activities and development. The Future of Children/Centre for the Future of Children, the David and Lucile Packard Foundation 2000; 10:123–144

Pantic I, Damjanovic A, Todorovic J, et al.. Association between online social networking and depression in high school students: behavioural physiology viewpoint. Psychiatria Danubina 2012; 24:90