How to Stop Facebook Addiction

What is Facebook Addiction?

Before we consider how to stop Facebook addiction, let’s answer the question: What is Facebook addiction? You may be experiencing it if you notice a compulsive need to check or scroll Facebook despite negative consequences. Negative consequences can be things like prioritising Facebook over real-life responsibilities and relationships. This kind of addiction often coexists with poor mental health or stress and if you’ve wondered what is Facebook addiction disorder, well, Facebook addiction is not officially recognised as a disorder by psychiatry in their handbook of disorders, at least not yet. But, the addiction shares patterns that align with behavioural addiction. For instance, like other behavioural addictions, it involves tolerance, withdrawal, loss of control, and functional impairment. Similarly, even though this blog is about Facebook addiction, many of the things described can be applied to addictions to other social media apps. So now we know what Facebook addiction is, let’s understand why Facebook is so addictive, the causes, symptoms, and how to stop being addicted to Facebook.

Why is Facebook so Addictive?

It’s important to understand that Facebook is designed to keep you engaged. For example, it’s built on intermittent rewards, things like ‘likes’ or notifications. These trigger a dopamine response in our brains which means we feel pleasure and reward. People also enjoy the social validation they feel from it, there’s also the novelty in using it, and let’s not forget the fear of missing out (FOMO) – all of these things keep users hooked. The pesky algorithms are also personalising content to maximise engagement from you and on top of all that? Think about how easily accessible it is! Our phones are with us most, if not all, of the time, and those notifications that alert us to what Dave from the chemist (okay, I exaggerate….or do I?), has posted, all contribute to the forming of a very bad habit indeed. Yes, the causes of Facebook addiction are many, so let’s go deeper.

Causes of Facebook Addiction

Biological Causes

So, when it comes to addictions, it’s that wonderful neurotransmitter dopamine that we have to thank, at least in part. When we get ‘likes’ and perceive social approval on Facebook, we get a nice hit of dopamine which mimics drug reward pathways. This may seem good but constant stimulation overrides natural boredom or rest. So, over time we no longer get the same ‘buzz’ and need more of the stimulant to feel it. This means we enter into the addiction tolerance cycle. But these are not the only biological ways we are compromised. There’s also the sleep deprivation from night-time use that disrupts optimal brain regulation. So as you understand this better, you may begin to realise how important it is that we understand what is working against you biologically, especially if you’re to stand a chance at understanding how to break Facebook addiction, and actually get off the drug – I mean, app.

Psychological Causes

So as mentioned, other mental health problems often co-exist with Facebook addiction disorder symptoms, if we were to consider it a disorder. Things like low self-esteem, anxiety, or loneliness can drive compulsive checking because individuals seek ways to ameliorate these. For example, people can use Facebook to create an identity that is enhanced, they get to control the narrative about themselves to some degree and create a persona that they want to be, rather than feel they are. Indeed, getting ‘likes’ from strangers may seem like it helps in the moment if you’re someone who experiences feelings of low self-worth or self-criticism. And if you’re lonely, engaging with people online may also aim to help you feel connected. Sadly, rarely does this kind of engagement do anything more than offer a superficial sense of validation and connection. But, Facebook and similar apps can be used to escape from these real-life problems.

Social Causes

We’ve considered some of the aspects within that can affect a behavioural addiction. Now it’s important to consider what happens without, that also plays a role. People often feel a kind of peer pressure from others to be on social media platforms. Who hasn’t felt resentful for being added to yet another WhatsApp group, for example? And social norms make us feel uncomfortable about drawing negative attention to ourselves by opting out. So this can reinforce frequent use. Added to this is the fear of missing out on trends or conversations, although this is an internal issue, it’s also become external as sometimes people can be excluded if the group feel they are not engaging enough. For some, Facebook may even be the primary mode of communication and so they cannot easily stop using it without being inconvenienced and appearing problematic. These may need to be considered when trying to understand how to stop Facebook addiction.

Signs and Symptoms of Facebook Addiction

Spending More Time on Facebook Than Intended

So let’s consider the ways you might be demonstrating a problem with Facebook. If you’re logging in and telling yourself it’s just a “quick check – no more than 5 minutes”, but before you know it, hours have passed, you may be entering problematic territory. It’s important to understand though, that the odd occasion of this is not necessarily indicative of an issue. However, if you repeatedly break self-imposed time limits in this way, then you may need to learn how to break addiction to Facebook instead because you are likely not feeling very in control of your use, and the knock on effect is that it’s taking time away from your life. Indeed, if 5 minutes turns to hours, what could, or should you have been doing?

Using Facebook to Boost Your Mood or Escape Problems

Do you ever feel stressed and turn to Facebook? Or is it usually sadness that makes you check in? Maybe you’re just bored and find it helps you occupy yourself. But if you’re using likes and comments as emotional validation to cheer yourself up, you’re probably aware that it doesn’t really work, at least not in a substantial, genuine way. Research shows that people often experience more anxiety, low mood, and low self-esteem after being on social media. It also states that we need to experience moments of boredom because these can result in moments of creativity which can be helpful for our work, or personally. So, try to notice if you use Facebook to cheer yourself up, take relief, or escape boredom.

Difficulty Staying Off Facebook

This one is another tell-tale sign that there may be a need to understand how to break Facebook addiction. Yes, if you find yourself reaching for your phone automatically, without even having a conscious thought about it then it’s likely a habit has formed, to such a degree, you don’t have to think about it. Consider when you drink a cup of tea or coffee, or when you drive from A to B – you probably rarely think about putting the cup to your mouth, or about all the aspects of the drive, right? It’s because you’ve done them enough so it’s habituated and automatic. So if you’re experiencing strong urges to check updates a lot of the time and, or it’s automated, you may be addicted.

Facebook Impacts Your Sleep and Relationships

Sleep and relationships are both very important aspects of our lives that affect us in lots of ways. When things are going well in both of these life areas, we are living more optimally. When, however, they are not, there’s possibly a cause or few that need to be considered. So, if for you, your sleep is not as good as it once was, or could be, and it’s because you’re staying up late scrolling or checking notifications in bed, then you’re doing something that is detrimental to your health and wellbeing. The same applies if you’re arguing with loved ones about phone usage. In both cases, if Facebook is the issue, it’s time to consider what is priority here.

Chronically Procrastinating Daily Tasks

A bit of procrastination at times is normal – we all need to delay tasks or sometimes even obligations – but, if you find yourself ignoring chores, work, or errands to scroll through Facebook and you’re justifying your level of screen time by calling it a “break”, we may have entered avoidance territory. Indeed if there was such a thing as “Facebook addiction disorder symptoms,” procrastination and avoidance would likely be a couple of them. These are key tell-tale signs of a problem because procrastination is usually covering up something else that’s going on. And if you’re using Facebook instead of doing the things that you need to, then you’ve given yourself another way to avoid your life, and maybe addiction is a part of that avoidance equation.

Avoiding Face-to-Face Interactions

If you notice that you prefer online engagement over real conversations with people IRL (in real-life) then you’re displaying social withdrawal in favour of virtual connection. This preference may therefore play a role in your over-dependence on an online social media platform like Facebook but it may also cover up a wider problem for you. By being able to have a kind of social world in this way, you create a world that is somewhat small. Even though you may be in the UK and talking to people as far-flung as Alaska, your social world is limited because you do not connect with people in a way that is important for us. Maybe you’re socially anxious? It’s important to reflect and interrogate what’s happening.

Feeling Anxious Without Facebook

Speaking of anxiety, if you notice that your anxious, irritable, or even panicked when you’re logged out of Facebook or when you don’t have access to Wi-Fi it may be time to think about what’s going on as well. For instance, are you feeling like you’re missing something crucial? If the answer’s yes and you’re not about to virtually attend your only child’s graduation, or your therapy session (ahem), then it may be time to learn how to stop Facebook addiction. Why? Because, if not having access to it becomes a catastrophic event in your life, just imagine what that might be saying about your life! It says that there’s not much of interest happening in it, which indicates neglect – another indicator of addiction.

How to Stop Facebook Addiction

Always Log Out 

When one is addicted to something it helps to create barriers or friction to the object of addiction. Why? Because one of the problems with addiction is the ease of access to the ‘drug’. So if you have to log-in to Facebook every time you want to “harmlessly” scroll or pass some time checking notifications, by logging out, you add a step in the chain which means you can break the autopilot behaviour that has formed. Think about what happens in any kind of rehab, the object of addiction is removed if it is safe to do so. It’s about inaccessibility.

Set Specific Time Limits

Another helpful way how to break Facebook addiction is to restrict the time you allow yourself to use the app. With addiction, we often need some help as, will alone, is not enough. So try using your phone timer – this will still require some will though. If however, you’re not quite there yet, try a time-restriction app or see if you can use your phone’s built in features to restrict your time on the app. You can also do this on desktop PCs if you’re using the web version. This also helps you make the most of your time online.

Install a Social Media Blocker

The fact that there are tools like Freedom, or Cold Turkey to help us block access to social media is quite telling in itself. It reveals how these apps are geared to keep us hooked and how problematic they have become for many. So, if you want to restrict your time on social media during work hours for example, then these kinds of apps can help you. Their names are also quite revealing too….freedom, yes, that’s right, reclaim yours now so you can live your real life in the real world. But, if you don’t like your real world, address it, don’t avoid it.

Turn Off All App Notifications

Aside from notifying you constantly or intermittently of what Jane had for lunch, and where Amrit went for his work-do, you will also learn how to spend less time on Facebook. How? Because by removing notifications, you stop dopamine-triggering alerts which means you help reduce reactivity to said notifications. This way, you can focus on your own life and take some of those feel-good, mood-regulating hormones by actually partaking in your real world. Some oxytocin here, some endorphins there….these will alert you in the right way.

Block the Newsfeed

Did you know that you could actually block the “newsfeed”? And why do I use quotations? Well, is seeing yet another filtered pouty pic of your bestie, news? Or Martin’s cat from a slightly different angle (okay…I’d want to see that, but still, not news). Do you really need to know where your pals are going in a few weeks time? If so, you can have a conversation, right? And if they don’t want to tell you that way, then why do you need it broadcast to you? You don’t! (Yay!). Look into extensions like News Feed Eradicator to remove endless scrolling temptation!

Uninstall the App

So remember when I said we need to create barriers? Well, this is taking logging out that step further. If you don’t like the idea of logging out and having to login each time, or if you’re finding that one doesn’t work so well because the barrier is closer to being a thin rope, than an electric fence, then maybe you need to bring out the big guns. Okay, I’m jumping ahead. These are the little guns, but guns, nonetheless. My clients have found that uninstalling the app can help reduce instant access and unconscious opening of the app.

Deactivate Your Account

Another way how to stop Facebook addiction is to bring out the medium guns, this means going further than uninstalling, it means first deactivating your account. This allows a break without permanent deletion. If you have the courage, well done! But I also want you to try and notice how it feels for you when you do this. Are you feeling dread or apprehension? Relief? All of these? Whatever it is, it’s telling you something about your use of Facebook, as well as your decision to unplug from the matrix and live your real life.

Delete Your Account

Okay, so now the big guns. Full removal for a fresh start, or if addiction is severe. Yes, if you’re thinking you’ve tried deactivating your account, only to reactivate it, or you notice that by deactivating it, your life has improved in ways you hadn’t considered, then maybe it’s time to polish the RPG. Okay, I’ll stop with the weapon references now. But, in all seriousness, well done for recognising something important. But, if you’re not quite there yet, try to understand what’s holding you back from clicking that button…

Label Your Triggers

The reason I ask you to think about how certain actions, or even the thought of them, affect how you feel is because it may help you understand your triggers . For instance, let’s say the idea of uninstalling the app gives you anxiety. Reflecting on the anxiety may tell you that you’re afraid of missing out, that you’re worried you’ll be perceived negatively, or that you use it to avoid what really makes you sad or anxious. Identifying emotional or situational reasons for use can help you learn how to break Facebook addiction.

Commit to a Digital Detox

You may have tried some of the above, or maybe you’re not willing to. But it’s not about all or nothing – there’s always a middle ground if we look hard enough. Maybe all you need is a detox from time to time. I had a client who felt that Instagram affected his obsessive and compulsive tendencies, leading to anxiety. So, he’d delete the app, only to reinstall it days, or weeks later. So we decided to plan phone-free days to help him feel accomplished, rather than a failure, which only demotivated him more. Gradually, the detox got longer. But to begin, you can detox for hours, or days each week.

Distract Yourself

When it comes to an addiction, we are pitted against the fixation that occurs with the desired drug, be it an actual drug, or a behavioural drug such as a chemical hit of dopamine. Distractions can therefore be helpful during the earlier phase of sobriety, you might replace scrolling with a hobby, walk, or mindful task, something that can feel good in other ways, releasing other mood regulating chemicals and offering a sense of accomplishment. Over time, the urge will lessen, as long as you’re willing to go the distance.

Have an Accountability Partner

This one is very helpful when you want to learn how to spend less time on Facebook. Why? Because when we share our goals with someone, they can help us stay on track. You can ask them to check in with you from time to time, or talk to them when you’re having problems abstaining. They may be able to help distract you, or help you think about things through discussion. It’s important that the person you choose is someone who has your interests at heart, and genuinly supports your goals.

What Are the Withdrawal Symptoms of Facebook Addiction?

There are a number of things you can experience when you’re trying to abstain from this benign and pervasive addiction. You may experience symptoms like anxiety, restlessness, and irritability in the first few days. During this time, you’ll likely have strong urges around wanting to check notifications or status updates. You may also feel bored or a sense of emptiness because you don’t have the constant stimulation. Because of things like this and a potentially disturbed sleep pattern, it may take time for sleep to improve and stabilise. But it’s important to understand that patience is key. Things have to get worse to get better. So, give yourself time and compassion, and the biological and psychological discomfort should fade, especially if you are consistent and have support. This is how to stop a Facebook addiction so if you’re willing to invest in yourself, then it’s only a matter of time before you turn that corner.

When to Get Professional Help?

If Facebook use disrupts daily functioning or mental health and you’ve tried all of the above but still repeatedly lapse, it’s important to recognise that you have tried. This shows courage and tenacity. However, if your addiction relates to something deeper, like depression, anxiety, or loneliness, you may benefit from the support of a therapist. We therapists can help you uncover the emotional roots that underlie your addiction. We can also co-create behavioural plans with you and troubleshoot the bumps in the road to recovery. One of the ways we may do this is by using cognitive-behavioural therapy (CBT), either in isolation or integrated with another approach like psychodynamic therapy. For some, digital detox coaching can be effective. This is a form of life or wellbeing coaching that focuses specifically on helping to create healthier relationships with digital devices and platforms and can help you learn how to break addiction to Facebook.

Conclusion

So we’ve answered the question: What is Facebook addiction? We’ve looked at the causes of Facebook addiction, and cannot deny that Facebook addiction is real and increasingly common. Hopefully, you realise that you don’t have to quit cold turkey because small changes add up. It’s about setting boundaries and replacing habits – these are key. It’s also important to understand and know your triggers, and don’t be afraid to seek help. Regaining control over your attention can restore peace, productivity, and connection within and without. It can restore your inner world’s balance which can ripple out into your lifeworld; bringing a sense of internal restoration by helping you move from chaos to harmony; And external fulfilment by moving from stagnation in life, toward purpose.